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Split Jerk

Clean Day

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Workout

4/18/19

Tip #18 Don't Fear Saturated Fat

The "war" on saturated fat was a mistake.

It is true that saturated fat raises cholesterol, but it also raises HDL (the "good") cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.

Studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease.

Weightlifting

Split Jerk

3 Sets:
1 Pausing Split Jerk +
1 Split Jerk
Set #1 - 72%
Set #2 - 75%
Set #3 - 78%

Followed by, 5 Sets of 1 Split Jerk:
Set #1 - 82%
Set #2 - 86%
Sets #3+4+5 - 90-94%

Metcon

Clean Day (Time)

3 Rounds:
400m Row
200m Run (1 big lap around the building)
10 Cleans 135/95
10 Over the bar Burpees

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, April 18, 2019

Leaderboard

Men's Split Jerk
Kenny Hastings	04/18/2019	3 x 1 @ 265 lbs
Colby Wollak	04/18/2019	3 x 1 @ 245 lbs
Private	04/10/2019	3 x 1 @ 235 lbs

Women's Split Jerk
Jill Olinger	04/18/2019	3 x 1 @ 156 lbs
Alyson Knight	04/10/2019	3 x 1 @ 145 lbs
Brandi Miller	04/18/2019	3 x 1 @ 140 lbs

Male Clients

1

Kenny
Hastings

6:30 PM CrossFit

3 x 1 @ 265 lbs

1

Kyle
Baker

4:00 PM CrossFit

3 x 1 @ 265 lbs

2

Colby
Wollak

4:00 PM CrossFit

3 x 1 @ 245 lbs

3

Alto
Shambles

8:30AM CrossFit Class

3 x 1 @ 215 lbs

3

Hap
Clayton

9:30 AM CrossFit

3 x 1 @ 215 lbs

3

Todd
Mehrmann

4:00 PM CrossFit

3 x 1 @ 215 lbs

4

Brandon
Hedrick

5:30 AM CrossFit

3 x 1 @ 205 lbs

4

Dane
Vander Haar

4:00 PM CrossFit

3 x 1 @ 205 lbs

4

Eli
Joy

5:30 PM CrossFit

3 x 1 @ 205 lbs

4

Johnny
Quilla

12:00 PM CrossFit

3 x 1 @ 205 lbs

5

Darius
Nouri

8:30AM CrossFit Class

3 x 1 @ 195 lbs

5

Stephen
Kent

5:30 AM CrossFit

3 x 1 @ 195 lbs

failed a 200 - next week

6

Scotty
Antibodies

8:30AM CrossFit Class

3 x 1 @ 187 lbs

7

Justin
Lincoln

5:30 PM CrossFit

3 x 1 @ 185 lbs

8

Jason
Leach

12:00 PM CrossFit

3 x 1 @ 175 lbs

9

David
Fero

12:00 PM CrossFit

3 x 1 @ 155 lbs

9

Jay
Parkhurst

5:30 PM CrossFit

3 x 1 @ 155 lbs

10

Ken
Buckstad

5:30 AM CrossFit

3 x 1 @ 150 lbs

11

Al
Moody

5:30 AM CrossFit

3 x 1 @ 145 lbs

11

Joseph
Hager

8:30AM CrossFit Class

3 x 1 @ 145 lbs

12

Daniel
Leatherman

5:30 AM CrossFit

3 x 1 @ 135 lbs

13

Bob
Swadley

4:00 PM CrossFit

1 x 1 @ 205 lbs

13

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 195 lbs

13

Derrick
Ledford

4:00 PM CrossFit

1 x 1 @ 275 lbs

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

3 x 1 @ 156 lbs

2

Brandi
Miller

4:00 PM CrossFit

3 x 1 @ 140 lbs

2

Jenn
Warcola

8:30AM CrossFit Class

3 x 1 @ 140 lbs

2

Myra
Harmon

4:00 PM CrossFit

3 x 1 @ 140 lbs

3

Brandy
Hagler

12:00 PM CrossFit

3 x 1 @ 135 lbs

4

Shannon
Fichter

12:00 PM CrossFit

3 x 1 @ 120 lbs

5

Erin
Schneider

4:00 PM CrossFit

3 x 1 @ 105 lbs

5

Kate
Conrad

4:00 PM CrossFit

3 x 1 @ 105 lbs

6

JULIA
SILVA

12:00 PM CrossFit

3 x 1 @ 90 lbs

6

Lauran
Stump

5:30 AM CrossFit

3 x 1 @ 90 lbs

Crappy form

7

Brittany
Miller

5:30 AM CrossFit

5 x 1 @ 75 lbs

Just pause and press

8

Toni
Pate

5:30 AM CrossFit

5 x 1 @ 65 lbs

Just pause and press

8

Isabella
Natoli

4:00 PM CrossFit

3 x 1 @ 65 lbs