Clean Jerk Olympic Lifting

Lifting League update

Team Blackwater met LiftOff CrossFit in our lifting league match yesterday.  LiftOff made us very welcome at their box in Bishops Stortford and we had a fun afternoon of lifting.  Thank you LiftOff for hosting!

There was good, solid lifting all round and Blackwater took the win 3-1.  Congratulations to all our lifters yesterday – Jed, John, Aaron and Steve.  Many hours of hard work and practice paid off on the platform.

Team Blackwater triumphs again!

Clean complex

Clean + push press + hang clean + jerk

Introduction to Glute Ham Raises

10 min Cindy

5 pullups
10 pushups
15 air squats

Clean Jerk Olympic Lifting Snatch

New Weightlifting Cycle

Jerk boxes


Tonight is the first session of our new weightlifting cycle.  We will be doing a lot of work from the hang in this cycle as well as continuing our focus on making technical improvements to the jerk.

You’ll find out what the magic chalk boxes are for tonight!

Article Clean Health Jerk Olympic Lifting recipe WOD

Protein Hacks

One of the most common problems I encounter is difficulty in taking on board sufficient protein to fuel training and recovery.

Depending on your goals and lifestyle you will probably need somewhere between 1 and 2 grams of protein per kg of bodyweight.  If you are a CrossFitter trying to build strength and hitting intense wods several times a week you are likely to be at the top end of this range.

So here are a few suggestions to help you start hitting your protein targets.

  1. Plan your eating around protein.

Every meal is an opportunity to get some protein inside of you! Don’t have bran flakes for breakfast, vegetable soup and a roll for lunch and leave yourself in the unenviable position of having to eat 3 chicken breasts, a tin of tuna and a protein shake for tea.

Eggs, cold meats, high protein yoghurt, leftovers from the previous evening are all great breakfast protein sources.  Think outside the cereal box – breakfast doesn’t have to be conventional.

2.  Ban ready meals.

They aren’t good for you in any respect.  They are full of preservatives, flavour enhancers and other chemicals and you have no control over what they contain.

From a protein perspective, meat is the most expensive ingredient in ready meals and you can guarantee that they contain far less than you would serve yourself from a home cooked meal.

3. Keep away from the cookie jar.

Junk food just isn’t high in protein – period.

It’s generally an addictive and moreish combination of sugar and fats – one digestive soon becomes the packet and, before you know it, you’ve eaten enough calories to support the lifestyle and training regime of a world’s strongest man competitor – oh, except you still have 3 chicken breasts, a tin of tuna and a protein shake to cram in.

d5305-grilledchickenbreastsDo you want to eat them now you know that you’ve already overeaten?  Can you face eating them now you are full of biscuits?

Try eating your chicken/fish/steak and vegetables first – and THEN make a decision on whether you still want the biscuits!

4. Have some handy protein hacks to get your through the tough bits.

Here are a couple of substitutes for when the ice-cream monster visits…

Fancy some:
Ben and Jerry’s Phish food (1/2 tub – who eats only one scoop?)
580 calories 8g protein/74g carbs/28g fat

Try instead:
Protein Yoghurt instant ice cream
261 calories 25g protein/41g carbs/0g fat

200g of Skyr (high protein yoghurt)
100g frozen raspberries
1/2 large banana (67g)
Whizz up in a food processor or with a stick blender

Fancy some:
Morrisons Chocolate Fudge Cake (1/8 cake)
344 calories 4g protein/40g carbs/19g fat

Try instead:
Chocolate Protein Mug Cake
311 calories 36g protein/7g carbs/15g fat

I scoop of Icon Evolution whey (molten chocolate) 32g
1 tbspn unsweetened cocoa powder (5g)
1/2 tsp baking powder
20g almond butter
2 tbspn milk (30ml)
3 tbspn egg white
1 tsp vanilla extract
Mix all the ingredients together, pour into a large mug and microwave for 45-60s.

1) Clean and Jerk programme

2) 5 rounds for time:

10 pullups
10 kettlebell swings 32/24k
10 box jumps 24/20″



Article Clean Heroes Jerk Olympic Lifting WOD

Clean and Jerk and a Hero

WODvember 2015
WODvember 2015

During November we will be including some Hero workouts.

CrossFit has a longstanding association with the military and uniformed services – hero WODs honour some of those who gave their lives in the line of duty.

If you check out you will find a 30 day challenge comprising a hero WOD for every day throughout November.  They raise money for Help for Heroes and some brave souls actually take on the challenge of a hero WOD every day for a month!

We won’t be doing that, but we will be including a few hero workouts during November. If you would like to support Help for Heroes you can buy the WODvember t-shirt or make a donation via the WODvember website.

Today we will be doing a British hero WOD that you won’t find on  If you are interested in looking at the British Hero WODs check out their Facebook page.

1) Clean and Jerk Programme

2) “OLAF ”

Dedicated to Ssgt Olaf Scmidt (30) 11 EORD, who died in an explosion in Afghanistan on 31/10/09.  Also dedicated to Cpl Thomas Mason, Cpl James Oakland, Lcpl James Hill, Jamie Janes, and Marc Wojtak who died in the same month.

For time:

100 Squat clean thrusters (40kg / 20kg)


Clean Jerk Olympic Lifting Squat

Test week

Lydia Valentin
Lydia Valentin

Congratulations to Steve and Aaron who both achieved personal bests during snatch test day on Tuesday.  Both athletes are consistent and committed to their training and earned those lifts with dedication and hard work.

Test week continues tonight with the clean and jerk.

Clean Jerk Olympic Lifting

Deadlifts & Goals


Really pleased to see the ‘Goals’ whiteboard almost full up. I have found whenever you set yourself a target your training immediately springs into life, you get that little bit of extra energy and motivation and suddenly that goal becomes very achievable. Also putting it up there in writing on the board means it’s real, you cannot just give up as there’s everyone else keeping you accountable with your goal along with there own.

It’s also very important to make your goal reachable. Someone who is yet to do 1 pull up shouldn’t make there goal 10 unbroken butterfly pull ups or jump from a 60-100k squat. Achievable goals work like a staircase, small steps regularly get you where you want to be.

Our next foundations course begins on September 29th, anyone who signs up a friend or family member wins an hours PT with me to work on anything they like, could be a big jump to achieving that goal on the board.


Deadlifts – 5-5-5-5-5 Linear progression

2-3 sets to warm up then 5×5 at the same weight across.


6 rounds for time:

5 Muscle ups
5 Clean & Jerks 60k/40k

6 rounds for time:

10 Pull ups
10 Push ups
10 Clean & Jerk 40/25k


Overhead Bar hold

Jerk Olympic Lifting Overhead Snatch WOD

Snatch balance and Jerks


Snatch balance 2×3,2×2, 3×1

Jerk from rack 5×3

Overhead squat 3×10

Optional conditioning

Rowing race…

Core conditioning

Either: 3×10 GHD situps

Or 3×25 Abmat situps

Jerk Olympic Lifting Squat WOD

Linear Front Squats & Conditioning

CrossFit Class


Front Squats 5-5-5-5-5

If you maxed this week on the Front Squat go for 5×5 at 80%

Core Conditioning

2 rounds:
10 Ring In / Outs
10 Strict Leg Raises


2 rounds for time:

50 Double Unders / 150 Singles
20 Front Squats 60/40k
Run 800m

Olympic Lifting


Push Jerk + Split Jerk 5x(2+1)

Snatch Balance + Overhead Squat 5x(1+2)

Push press 5×5

Optional conditioning

3 rounds for time:

7 burpee box jumps
14 kettlebell swings 24/16kg

Core conditioning

Hanging leg raises 3×12

Clean Jerk Olympic Lifting Snatch Squat WOD

Jerk max out or competition preparation


Matt nailing a jerk in this year’s open

Either Jerk Max Out:

Jerk 2×3, 3×2, heavy singles
Work up to a technical 1RM

Overhead squat heavy singles

Or, if you are competing in the Blackwater Broadsword Weightlifting competition this Saturday, competition preparation:

Warm up to your opener then with the clock running lift your opener  E2MOM x5

Clean and Jerk
Repeat the same process as the snatch


Clean Jerk Olympic Lifting Squat WOD

Front Squats, Accessory & Conditioning

CrossFit Class


Front Squats 10-8-6-4-2 – progressive weight across all sets

Strength Accessory

Bulgarian Split Squats – 2 x 10 reps each leg. Hold DBs or KBs to add weight


21-15-9 reps for time:

Toes to bar / Knee Raises
Overbox Jumps 20″
KB Swings 32/20k


Pair up and play with your handstands

Olympic Weightlifting


Clean and Jerk 2×3, 3×2, 3×1

Halting clean deadlift + finish 3×3

Back squat 5×5

Optional conditioning

300 double unders with 5 burpees EMOM except 1st minute

Core conditioning

75 abmat situps