12 November 2014

Look what you did, you little jerk!

Did you know that Home Alone 1 is the all-time best Christmas movie, ever? Yes, I said, BEST EVER. And I can’t wait to watch it this Christmas season.

There’s no better way to kick off the season than to honor the jerk!

Ok, that was a really lame segue (seg-way) into what I’m going to rant, I mean, write to you about today.

 

THE JERK

More specifically, the split jerk. I want to make sure that everyone who comes into the box today is familiar with what this means. We don’t teach it in our 1.0 class so for a lot of you that are newer, this may be new to you. That’s okay, but try to do the homework I’m prescribing for you here before you go to the box.

Step 1. Watch a video. It is 8 minutes but worth it.
Watch me!

If you’re NEW to this movement- Watch the video, you’re welcome to even turn the sound off so you can get a good visual without being too distracted by all of the new terms and vocabulary. I want you to at least have a visual of what this is before coming in to class today.

If you’ve been with us a while- Watch the video, sound on. But, pay close attention to what happens at 4:30-4:55. What I want you to test out today is the re-grip when you come up from the squat.

Step 2. Practice the footwork.

Pay attention to minute 5:33 on the briefing of the footwork. Try this out at home or at work. When you try this out, keep these key points in mind when you land:

1.       Front knee should be stacked over the ankle, weight on the heel.

2.       The thigh of your back leg is perpendicular to the hip.

3.       Weight of the back foot is on the ball of your foot.

4.       If you’re off balance, maybe widen your stance. Your feet should still be hip width apart in your landing.

Practice jumping from your starting to landing stance in the split jerk!

Step 3. Come to class ready to work! Don’t worry, if you don’t understand, coaches will walk you through the motions and assist you where/when needed.

Step 4. If you’re feeling ambitious, watch the part 2 and 3 of this video triplet. Also, subscribe to them, they put out great stuff!

WOD.

For time, complete:

30 squat clean and jerk (95/135)

*Coaches will be extra persistent about form today. You must use a weight that will allow you to do each of the 30 squat cleans and jerks safely and in control. Rep #30 needs to be as smooth as #1.

 

2 comments (Add your own)

1. Jean wrote:
This was so great today!

Wed, November 12, 2014 @ 3:00 PM

2. Kasey wrote:
So it's lady Grace today

Wed, November 12, 2014 @ 3:42 PM

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am