WOD 4/6/10

Split Jerk - 3x5

Rest 5-10 Min

12m AMRAP

7   ManMakers
11 Toes to Bar

You will notice there is no weight listed for the split jerk. This is due to it's technical nature and need to be precise before being heavy. Start light and work up to a weight that requires some effort, yet allows for clean form. The bar rests on top of the shoulder caps. Dip, drive, accelerate the bar upwards and split the feet fast.Think about pushing the hips under the bar. The front foot is flat, the rear foot is directly back and driving forward off of the toes. Body weight should be directly between both feet and distributed evenly. There are some clips of me doing split jerks in the "Oly LIfts" video section if you wish to see it from the side.

The MetCon consists of ManMakers and TTB. If you can't do TTB, hang from the pull up bar and raise the legs up out in front of you. Keep the legs straight - you should resemble and L .

For those who don't know what STAR6 was, it was the SSD helicopter piloted by Deputy Joe Kievernagel and Tactical Flight Observer Deputy Kevin Blount that crashed on July 13, 2005. Deputy Eric Henrikson was also flying with the crew on that day and was the sole survivor of the crash. Eric has since been medically retired due to the severity of his injuries.

The STAR6 incident was a very traumatic event for the department, as well as several members of the CFC family who were there on that day, myself included. You may have noticed the STAR6 logo at the box a few times - it is a way of remembering and honoring our fallen partners and our roles in the incident, their lives, and legacy.

Come join Allison and I for the run. It will be easy going and fun and it is for a great cause. Spread the word and get folks signed up. The link to register can be found on the left sidebar of the CFC Homepage. Be there!!

Comments

->grandpa fish

Thursday April 8th, 2010 - 8:25 pm

"wow it will be so insipring to have the centurian ivan back and at full strength to continue building and leading his commrades.
ronnie lott removed his small finger tip.., taped it and played. were they victorious...? oh yea,..oh yea"

->lyz2814

Wednesday April 7th, 2010 - 8:21 pm

"I'm in for the run! Now the question is 5k? 10k? The right answer is probably 10k."

->Jennie

Tuesday April 6th, 2010 - 2:02 pm

"Ian, this truly is a great pic! I am in for the run for sure and I will get a few others signed up also."

->Buddy Holly from HELL

Tuesday April 6th, 2010 - 12:24 pm

"I love the earphones....Morrissey + Heavy Weight = Good Times!!!"

->Mel

Tuesday April 6th, 2010 - 7:23 am

"Love that photo Ian. I'm in for the WOD on 5/23!"

->THE SCOTT

Tuesday April 6th, 2010 - 7:17 am

"You look quite crazy splitting that jerk like that...technically sound. Now only if you had tall black socks and black Oly shoes on. Did you hear, next year the guys will be wearing royal blue, with white and red colored print shirts, fanny packs with chalk, mullets, oakley blades and ofcourse tube socks. We will look good." - The Scott, CFC clown

"You look good. You play good. That’s the bottom line. But that’s in any walk of life, really. It’s all about the presentation, and I always wanted to tell a story when I stepped on the field, even with my shoes, the way I had my socks and the way I wore my pants. Everything had to be just neat and perfect." - Jerry Rice, 49ers"

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