Full Effort Lift & Core Cash Out


On Wednesday, Novemebr 20th at 7pm Sean Rockett, MD will be at CrossFit Southie to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to help keep athletes healthy and for them to continue to WOD safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries. Topics will include ways to recognize injuries, what to do if you have them, and how to treat them and PREVENT them.

Dr. Rockett is an orthopedic surgeon and the senior partner at Orthopedics New England (orthopedicsne.com).  He is a certified CrossFit Level 1 Trainer and Opens competitor.  He has been CrossFitting since 2007 at CrossFit New England and has cared for many athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and the Northeast Regionals. His CrossFit website is 321GoMD.com

The lecture is open to everyone, all Sean is asking for a $20 donation for the Wounded Warrior Project. Hope you can make it!

Paleo Benchmark Retest #2
Work up to a 1RM clean and Jerk

50 Hollow Rocks
50 Sit-ups


  • Joel

    10/30/2013 @ 12:42 pm

    9/10: 145 C&J
    10/29: 135 C&J
    Wasn’t my night. Cleaned 145 3 times and failed the jerk. By then I was too tired…started failing the clean so had to call it. Frustrating for sure but there is always next time.

  • Rios

    10/30/2013 @ 3:00 am

    215# — tied my PR — should’ve been able to do more — hit my chin while jerking up 225# b/c I was too anxious . . . definitely had the momentum, just didn’t move my face out of the way. Stupid face.

    • JBo

      10/30/2013 @ 3:42 am

      Too funny. Just so you know you’re not alone…I also hit my face on my first PR attempt today. On my 2nd (and successful) attempt, I decided to “save face” and do a push jerk instead of a split jerk. I’m sure you’ll get your 225 next time, buddy!

  • Kendra

    10/30/2013 @ 2:05 am

    Last time 105, cleaned 107 but failed on jerk
    This time 100 and couldn’t do 105. Boo!

  • nicole dholakia

    10/30/2013 @ 1:05 am

    Here’s a story of epic fail…I’ve been stuck at a c&j of 135 for pretty much forever. In September I was finally able to squat clean 145 but couldn’t get it overhead. Tonight I was able to c&j 140 and decided to give that 145 a second chance after some motivational coaching from both Charles and Beretta, as well as mobility work inspired by John Driscoll. Sweet Jesus I squat cleaned the hell out of 145 (admittedly not with the best of form) and then I went for it, the jerk! I did it, finally!! 145 overhead!! Wait for it…I got so freaking excited to finally get 145 overhead that I didn’t fully bring my feet together at the top of the jerk, ugh. This will be repeated ASAP and I fully intend on making it all the way through! Lesson learned. Nicely done tonight 7:30!

  • Nick D'Ascensao

    10/30/2013 @ 12:55 am

    Old: 185
    Today: 185

    Super frustrating. I missed cleaning 195 3 times. It was plenty high I just didn’t get my elbows around. I need to work on technique.

  • JBo

    10/30/2013 @ 12:27 am

    1RM C&J: 175lbs (5lb PR!) – Very happy with this one. Failed once at 175lbs. Had a very shaky squat clean and then totally messed up the split jerk. Five minutes later the squat clean was solid. Opted for a push jerk instead and success!
    And with that I can check off one more year-end goal. 13 down, 12 to go with just over 2 months left in 2013.

  • sammy belton

    10/29/2013 @ 1:48 pm

    10/29/13 #190 looking over my notes this wasn’t a PR.
    10/17/13 #195
    9/10/13 #185

    I’m not real happy with my effort today. Fran sucked yesterday but I gave it everything I had. I couldn’t do one more pull up. I was toast. Today I’m more like warm bread. Looking Marc’s comment I rushed it…

    Started at #185 easy lift
    jumped to #215 fail fail
    down to 205 fail fail
    down to 195 cleaned missed the jerk
    down to 190 fail fail lift.

    I should have at least cleaned the 215. The bar was chest high. On the 195 I rushed the jerk. It’s frustrating to be able to put the bar in the correct position but still miss the lift because of small errors, slow elbows, rushing etc.

  • Mike Quigley

    10/29/2013 @ 12:11 pm

    225# ties a PR. failed the clean at 235, then failed again at 230. Gotta work on those squat cleans. went to the power clean starting at 215.

  • Marc Piccuirro

    10/29/2013 @ 11:19 am

    240 is a 15lb PR
    Went straight to 225 from 205 and failed twice so i went back to 215. I hit that and didn’t miss a beat from there. Moral of the story, don’t rush it.


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