HPC and Jerk 1×7

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IMG_5365 WOD
For Load:

          1-1-1-1-1-1-1 rep sets

Increase load each set and rest as needed between sets.

CrossFit Instructional Videos:
Jerk drill, Coach Burgener…[wmv]
Jerk Efficiency Demo…[wmv][mov]
Burgener Warm-up…[wmv]
Clean Catch Heights tri-panel… [wmv]
Clean Drops…[wmv][mov]

IMG_5247 IMG_5249 IMG_5253 IMG_5291 IMG_5298 IMG_5311 IMG_5345 IMG_5320


"Weight Gazing"

You've seen the weight gazers on the floor. They're the ones in the
middle of a kickass Fran or a raging FGB who feel the need to pause and
assess the apparatus they've just spent hard won reps lifting, pulling,
or slamming. Why? Because they have fallen into the mental trap of
weight gazing. Most commonly they're just coming off a metabolically
demanding exercise, and they spend valuable moments pausing before
engaging a strength component. In Fran example, the gazer comes off
the pull up bar and stops for 10-30 seconds before starting to
negotiate the Thruster. Instead, our intrepid Crossfitter should grasp
the bar immediately and crank out as many reps as possible, even if
it's only one or two, to break the psychological pause of moving from
one exercise to another. Once that positive feedback cycle of exercise
/ progress / exercise has resumed the athlete can start to accurately
assess his or her rest needs. The trap of weight gazing is almost
exclusively mental – of course we're tired, but we make negligible
metabolic recovery by abstaining from that first rep.

We've often times heard say "Rest Smart" – take three to five
deep breaths and fire it up again. Utilize this technique and see
valuable seconds recovered, intensity retained, and inevitable
improvement achieved.


  1. Awesome Sara!!! You look like you are working hard!!!

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