Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

15 minutes to work to a heavy clean and jerk

6 minutes to complete:
800m Run
As many reps as possible of clean and jerk (155 lb./105 lb.)

Rest 2 minutes
6 minutes to complete:
800m Run
As many reps as possible of bar muscle ups

Rest 2 minutes
6 minutes to complete:
800m Run
As many reps as possible of toes to bar

Post loads and completed reps to comments.


“How to Miss”

Last week, I was reminded how important it is to practice “missing” a heavy load. The first time, I was back squatting for triples, and I got stuck on the very last rep of the last set; I was able to squat the weight, but got stuck about halfway up. The barbell was trying to fold me in half, and my first instinct was to try to roll it forward, ducking my head out of the way. Fortunately, I have heard Coach B say a million times, “Step forward and get out of the way”. Stepping forward is hard under a heavy load because it’s fighting the momentum of the barbell to pull you forward, but it’s the absolute safest way to bail. I had practiced bailing before, so I knew what to do and walked away without an injury.

The next day, I was working on behind the neck jerks in the blocks. I worked up to 98%1RM, and the first rep felt really great. The second rep was a different story. I had the weight on the back of my neck, dipped, drove, and my body froze – it literally did not move, and I’ve got a heavy load that has to go some where. Being in the jerk blocks, I should have just ducked, and let it crash on the blocks. But, the weight was behind my head, and I was in a situation that I hadn’t been in before, had never practiced bailing on and how to miss. It all happened in a split second, and the bar crashed back down on the back of my neck.

Driving home, I kept trying to figure out what went wrong. I still don’t know exactly, but I do know in the moment before the bar hit my neck, I panicked. I’ve never missed in the jerk blocks before, I couldn’t see the bar (because it was behind my neck), and I didn’t know what to do. I hadn’t practiced missing in the jerk blocks and having a heavy load crash on your neck really hurts.

In this case, I got LUCKY. I walked away with some soreness, but other than that, I’m fine. It didn’t take long to realize that miss could have ended much worse, and it was a good reminder that no matter what lift you are doing, you always, always, always need to practice missing. DO NOT wait until you get stuck under a heavy load to figure out how to bail under weight. This week, spend some time with PVC pipe and practice missing your lifts.

Post thoughts to comments.

Monday WOD, April 28, 2014

4 thoughts on “Monday WOD, April 28, 2014

  • April 27, 2014 at 7:36 pm

    Great lesson Amie. Everyone needs to read your article. How to Miss is like stop, drop, and roll for crossfitters. Safe today, wod tomorrow.

  • April 28, 2014 at 4:03 pm

    Strength – 205 (light day)
    WOD – 20+13+33 = 66

  • April 28, 2014 at 11:19 pm

    Outlaw barbell: 3 rep CJ 221#
    Cf7: 26, 19, 42

  • April 29, 2014 at 6:22 am

    Strength: 120 lbs

    WOD: 21 +9 + 27

Comments are closed.