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The Split jerk is the last of the overhead progressions we learn at CFSF. All overhead exercises start with the Press, which relies on super stability and the cultivation of some serious contraction from our feet up. Some got the Split jerk today, some got the Press. Some got both.

Split jerk  1-1-1-1-1-1-1     Press  2-2-2-2-2                      
                   SJ            P
Derrick-     175
Russell-      165
Kelli-                         60
Erin-          155
Matt-         165
Kathryn-    105
Casey-       185
Allie-                         75
Alice Ann-                 75
Todd-        215         155
John-         225
John M-                   105
Candice-   100
Abby-                        55
Juan-                        135
Cliff-          235         225
Dave-        155
Ryan-        135
Mark-       225         185

Good workout everyone. Monster lifts IceBeast, Mark, and John. Super strong lift Erin! We needed another visit from Luke last night. That would have been Matthew, Mark, Luke, and John rolling at CFSF.

The Splits looked good. More about getting under than pushing up, it relies on speed and power. Sounds easy, dip and drive, jump and split one foot forward and one foot back. Then, front foot back, back foot forward. It's not as easy as it sounds.

Which foot should go forward? Are you sure? Did you get some practice with each? Did you keep the heel of the back foot OFF the ground?  There's a lot to think about. Practice, practice, practice. It's the only way to get dialed in.

www.mobilitywod.blogspot.com

Address anything tight, gnarly, or sore. It takes very little time, and pays off huge dividends. Find a few mobs you like or need, and be ready for AMYFLD when you see it on the board.

Thanks for another great day at CFSF.

"In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance."
    --H. Jackson Brown

CFSF