CFWUx2 BS 10 10 5 3 3 1 1 1 10*135dl
223 234 245 256 267 278

All in kg:
140 - 150 - 152 - 160 - 150 - 140

10 min practice descending from handstand

CFWUx2 BS 10 10 5 3 3 1 1 1 10x135dl 223 234 245 256 267 278

275-315-335-355-350 haven't deadlifted in two months so getting back into it. 

100kg-105kg-110kg-115kg-120kg-125kg

5 - 155 lb
3 - 175 lb
3 - 185 lb
1 - 200 lb
1 - 205 lb F
1 - 200 lb F

235-255-270-295-315-320(f)

5-3-3-1-1-1
295-305-315-335-345-355

5x225#
5x245#
3x305#
3x335#
1x355#
1x365#
1x375# (20#PR)
failed at 385# x 2

115. 125. 135. 140. 145. 150

Deadlift 5-5-3-3-3-1-1-1-1 reps

Notes: The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

5 x 229, 249
3 x 259, 274, 284
1 x 299, 309, 314, no lift

Stopped here because I felt a small tweak in my low back (left side) on the 314lb bar. 

Did last night. 385x5 405x3 425x3 445x1x3
Then practiced descending from a handstand slowly for 20 minutes. Got 10 nice soft landings lowering straddle style. Tuck style was a no go without bending my arms so I stuck to straddle. In the end I got 3 attempts in a row where I was able to control the handstand with pointed toes and lower with true control until my feet touched the ground. (Straddle) the deadlifts felt heavy today but the handstand practice was great fun. 

If I had no experience failing on handstand work I would’ve thrown in the towel before even getting 10m of handstand practice in, because it just wasn’t happening for the first 10 minutes. Patience and perseverance, and desire are essential for learning this stuff! That and adequate rest between attempts! 

5x154 (90)
3x221 (100)
3x232 (105)
1x237 (107.5)
1x243 (110)
1x254 (115)

405x5, 435x3, 465x3, 495x1, 515x1, 500x1

275-295-315-335-355-365F

355-375-395-405-415-400

MaxRack, E3.5MOM

245, 275x2, 315x3

(can go up in weight a bit, at least for the 5 and 3 rep sets)

225x5, 315x3, 345x3, 385x1, 395x1,405x1 pounds 

275-305-315-335-355-375(miss)

5@225
3@275
3@325
1@355
1@385
1@390

5 @ 120
3 @ 130
3 @ 140
1 @ 150
Failed 152.5 on last 2 attempts
All in KG

335x5
355x3
365x2 F
335 - sumo
345 - sumo
355F - sumo
350 - sumo

Lately, I have had trouble keeping the back from rounding at heavier weights, and this was the case at 365 and a bit even at 355.  So I switched to sumo-style where I have an easier time keeping the back neutral.  These numbers are depressing to me, they seem so low.  But, then again, you don't get stronger my not doing deadlifts, so I am trying.

HS descents were not slow!  I had one or two that felt more controlled.  I experimented with my legs in a normal vs. straddle stance.  My flexibility is poor for a straddle though, so my hip started cramping up pretty good.

45m/5'10"/180

275, 315, 365, 405, 415, 425

M/55  220#  5'-7"

deadlift
5-3-3-1-1
315-355-385-315

225-245-255-265-275-285

225, 275, 285, 295, 305, 325

2nd WOD yesterday (190102). I was gassed by the end of it. 

375-390-395-400-430-440

235/255/255/255/285/285/300

M/59/6’2”/230

110kg x 5 
130kg x 3 x 2 
140kg x 1 x 4 

Did one extra!

RX
275x5 - 315x3 - 335x3 - 365x1 - 405x1(fail) - 385x1 (failed) 375x1 PR 

M/56/6'2"/179
5x243#, 
3x263, 273, 
1x287, 297(f), 297

Never been great at DLs. PR is 335# back in 4/2012 when I was 15 lb. heavier, so actually pretty happy with this.

120-140-155-170-178-185 Kg

Not Rx'd
M/39/265#

Sumo Deadlift 315x5/335x3/355x3/375x1/395x1/415x1

Handstand Holds 3 x max time
:09/:16/:20

5x130, 3x140, 3x140, 1x150kg

365lb 

495 lbs PR

M, 27, 191lbs, 6’0”/ 225-255-285-315-335-355.

225-275-325-345-365-385lbs

335-355-365-385-395-405

225-245-255-275-295-295 (previous PR-305)

5 x 400
3 x 440
3 x 465
1 x 485
1 x 508

M/44/6’5/243

235x5, 245x3, 265x3, 285x1, 315x1, 345x1 in #s

47, 5’8”

255x5
275x3
305x3
315x1
335x1
355x1

315-345-365-385-395-405

185, 225, 245, 265, 285, 295

My first thought when I saw the "Then, practice" is that glassman is going to deliver on the press-to-handstand progression we have been waiting for (a few years now?)

205
215
225
235
245
265

What a great workout. This is genius in my opinion. Burn out the posterior chain and then eccentrically load it on handstand descents. Midline was burnin.

290-315-330-340-340-330. 1RM from the CF Total workout over summer was 365, but that was 30 lbs heavier, so not sure how to evaluate that. All I know is that my power output is greater than it was by percentage of body weight.

HS descent practice was tough! Got 7 descents on 10 attempts.

M/38/5’8”/210

Amazing to see not only the Suspects (given), OGs Pat Sherwood, Mike Warkentin, Boz and Ro...but also Coach active on the message board!  I may have missed it but a Bingo post would complete the Mainsite Superfecta!

275x5, 315x3, 335x3, 365x1, 385x1, 405x1

10 handstand “controlled” descents. 10th one clicked but still much work to do!

335-355-385-405-425-445
M/34/6’3”/225

Rx 165, 185, 205, 205, 225, 225.  Early deadlift loads where too light.  Long time since I've done hand stands.  progressed quickly back into them. Did around 10. 

210. Well happy with that

70-80-85-90-95-100 kg

225(5)-250(3)-265(3)-270(1)-280(f)-255(1)

I like the new website but am really bummed that you no longer include the scaling options. 

5x 90 kg
3x 110kg
1x130 kg

5x225
3x245
3x255
1x275
1x275
1x275

125-135-145-150-155-160

295-315-335-355-370-390
37/M/68”/173lbs

Man I loved this WOD. My back is feeling it. Warmed at 180, finished 310. Pretty happy

5x140
3x170
3x190
1x205
1x220
1x230,fail 
ALL KG

225,275,315,345,345,365

205-255-265-275-285-295

D55-75-85-90-95-105

Back has been bothering me so I changed the workout. 

1000 single-unders for time. 12:53

3rds for time: 10:03
15 ring rows, 300m ski erg upper body only, 50 single-unders

315-365-365-395-415(f)-405
Could have got 415 but I felt the back rounding so it wasn’t worth it. I’ve realized over the past few years I am less accepting of poor mechanics. Weights have been lower, but risk of injury is down.
Played with handstand holds, presses into handstands. Not good enough balance to control a descent.

Deadlifts in Kgs
Bigginer
5(70),5(70),3(100),3(100),2(120),2(120)

Just decided to throw in a late 'resolution' (in my terms, "goal") for 2019: get a solid, unassisted handstand in. Is it possible in 1 years time? Here I go ...

285, 315, 345, 365, 385(f), 375(PB)

225/265/285/295/305/310fail 33años 174cm 81kg

85#/105/125/135/145/155

Looking to get back in to shape in 2019. I did crossfit my last two months of medical school but then stopped once I started Residency.  thanks for the YouTube videos explaing all the movements. 
95, 145, 145, 195, 195, 195. 

M/42/5'9"/180
275x5
295x3
295x3
305x1
315x1
325x1

255-275-285-315-325-335

365#-385-405-425-445-465F rxd

235-235-285-300-315-320(fx1) 

315, 365, 365, 385, 435, 465 (f) rx

10 handstand decent attempts against wall. 

I broke my own rules and did this WOD with limited time, but I'm glad I got it in! 375 - 425 - 425 - 445 (fail) - 435. 

385(1),405(1),405(1)

5- 225 3-275  3-295 1-315 1-325 1-335 I haven't enough pounds in my garage gym

265-285-305-325-345-355(f)

5-275lb
3-325lb
3-325lb
1-345lb
1-365lb
1-385lb (Failed) 

10’–15’ Handstand walks 
Wall Handstand holds with shoulder touches 

185,215,245,315,325,345(f) 
330 was my pr from a little over a year ago so to pull 325 felt good for just getting back

M/32/6’/173

CrossFit Forgiven-HS practice.I'm getting better:) goal for 2019 is to hs walk. I gotta put in the work.
Thanks HQ. Thanks Coach!

225,275,295,315,325,335

275-325-345-365-385-395(f) lbs

My garage gym was 35 degrees today, so the bar was way too cold for heavy deadlifts for me.  So I tried to stay in the spirit with...
15 min AMRAP
9 deadlifts, 155#
12 push-ups
15 box jumps, 24"
6 rounds + 9 box jumps...completed round 7 in 15:25

Great to see Coach's comments today, along with Adrian and Rory.

Is that THE Greg Glassman on the feed? What’s up Greg! 

315# 5 350# 2 1 1 1 2 unsuccessful today 

Exactly how slow should I decend? 

Worked up to 1rm of 200kg no accessories

I also wanted to say I think it’s great to see coach Glassman and the CF OGs posting on here! Thank you for everything you guys do! 

185,205,215,225,235,245lbs (pr 290, went light today, did CrossFit total less than a week ago)

315 405 405 440 450 (Pr) 315

5- 225 
3- 255 
3- 275 
1- 295
1- 315
1- 315

275 x 5
305-325 x 3
355-365-385 x1 

Tababta air bike after 

Fwiw - I am pleased to see a refocus on the Essentials and Health.  Fitness in a 100 years and badass WODs day after day.  Thanks Coach

Annual Rite of passage Fran -3:24

Deads 275(5),295(3),315(3),335(1),355(1),360(1)

Deadlifts 
5@ 135,155-  3@ 175,185-  1@ 195,205-  Fx3 @ 215-  1@ 185

Disappointed I failed to get my PR of 215# up today. 

But in better news the handstand practice went well. I was able to kick up to the wall on almost every try. Even held 3 freestanding ones for the 1st time today (only 3secs but I’ll take it). I liked the slow decent practice since I usually just flip off the wall as fast as I can! 

115-135-155-175-185

440-445-450-465-480-490 pounds 

Not sure about the new layout.  Having to do a lot of swiping.  I do miss being able to easily go to video, stories and workouts.  Hope it improves!  

All-In-Kg

100-130-160-170-170-180

315-345-375-405-435-465

152-150-150-160-160-155 all in kg

100kg
110kg
120kg
130kg
130kg

M/34/5"10/72kg

Nowhere near my 1RM but felt form going so laid off.

To Greg Glassman and the other HQ staff that post on this board - thanks. It's inspiring for us garage goers who can't get to a box. 

New to CrossFit... do these workouts follow the methodology? For example, cardio, gymnastics and weights in a variety of different ways. Thanks. 

M/41/6’3”/215

315/335/355/370/380/385

“Jackie” 8:58 rxd
4:06 row (took it easy)
13/12/10/10/5 thrusters
15/10/5 pull-ups 

225.275.315.365.385.405(PR)

M/44/6'2"/185
300-315-335-350-365-380

I too would like to see scaling, videos on how to perform exercises and the ability to break up your comments into separate paragraphs so it is easier to read.  Thanks!

Weight used (weight next time)
135 (145)
185 (195)
205 (215)
225 (245)
275 (285)
295 (315)

M/47/225
315-340-355-365-380-400

I'm not gonna lie, I sorta miss the avatars next to the names. I like the minimalist look though. 

Anywho, 

295, 315, 335, 350, 365, 385. Stayed conservative, but they were all heavy and felt pretty good.

Did some accessory work for the booty, and Handstands as prescribed.

315*5 335*3 355*3 375*1 395*1 405*1 couldn't do a hand stand so I used the wall and held myself as long as I could three times. 

5 - 210lbs
3 - 230 / 240
1 - 255 / 270 / 280

5x220Ibs, 3x243Ibs, 3x265Ibs, 1x276Ibs, 1x287Ibs, 1x298Ibs, 1x309Ibs, tested 1 for 331Ibs but failed. 309Ibs new PR

(5)225#,(3)245,(3)275,295,315,315. Practiced handstands and descents.

5@275, 3@325, 1@345, 1@350, 1@350
350 PR!
36/185/6'3"

275, 345, 395, 415, 435

380PR/385/395/405/365/375

53 YOM 5’6” 221

Dead Lift with Hex Bar

225X5^
275X5^
295X3^
315X3 PR
325X1
335X1 PR felt twinge in my back
No Attempt X1 live to fight another Day.

20, 120,150,165,170,170 in kg plus some handstand practice (definitely need work there!)

Practicing slowly descending from a handstand would be 10x more challenging for me than doing a 1 RM deadlift....which means today's workout is exactly what I need to improve my fitness. This is the stuff that most of us blow off. 

#295-315-315-325-335-350 rx 

100-140-140-150-160-170kgs. First time doing this and might have underestimated the weights a bit :/

90x5-110x3-130x3-150x1-170x1-171x1 all in kg!

225x5, 275x3, 325x3, 355x1, 385x1, 405x1
Cant do a true handstand or hs walk, so worked on that from wall, and attempted to lower as slowly as I could.... wasn't pretty

315-335-355-375-395-405

5@135, 3@155, 3@155, 3@155, 1@165, 1@175, 1@175, 1@175, 1@175
Way off my PR-just didn't have it in me today to lift heavy I guess.

A few months ago, I watched Adrian Bozman put down his lunch and effortlessly descend from a handstand without a warm-up while wearing jeans. The eccentric was so easy for him because he's developed the strength and control to perform all sorts of presses to handstands. Going back in the progression was child's play. And yet I've skipped steps and regularly tried pressing to handstand without ever spending any time building capacity in the eccentric first–equivalent to trying to snatch without a solid overhead squat. I'll practice the descent today.

140*5 145*3 150*3 155*1 160*1 165*1

140*5 145*3 150*3 155*1 160*1 165*1

Your personal moderator today... Mr Glassman - when it comes to cyber coaching Crossfit it won't get more direct than this! Thanks for all of this, sir.

Uh. I use this site all the time for the WODs. Where did the scaling go?

Non ho capito. Devo fare il deadlift o la verticale

I wrote this down wrong and did 5-3-1-1-1 instead of two sets of 3. Loads: 220x5-264x3-286x1-286x1-286x1

All in lbs
5x - 145 - 155
3x - 165 - 175
1x - 185 - 190 - 195 (fail) - 190 (fail) - 185

350 PR!

350 PR!

5 @ 205 lbs, 3@ 215, 3@ 225, 1@ 235, 2@ 245, 1@ 250 (PR!)

60-80-80-100-100-100 in kg

155x5
185x3
205x3
225x1
245x1
255x1

150-170-170-190-200-204kg
BW 82kg

150-170-170-190-200-204kg
BW 82kg

150-170-170-190-200-204kg
BW 82kg

100kg-140kg-160kg-180kg-250kg-200kg

185-205-235-255-275-285lb

205, 225, 245, 265, 285, 295

185
215-245
265-285-285
Handstand practice.
Body weight 145#.
Peace.

825 in total. One rep max PR 215#

Are people doing these wods as their daily training or an add on? Thanks 

130kg PR today

Rx All in kg - 
90/100/105/110/120/130

Getting back into the swing of things after about... four years off. I have been hitting the WOD's since 190101 and am really liking the programming. I haven't ever been to a crossfit gym  but the workouts are great so far. This WOD I hit 155,185,215,225,235,255. I'd like to see some functionality in the site to build your "journal". Ready to fill templates for the WOD. 

100-110-120-125-130-120kgs

Freestanding Handstand Practice 

I echo everyone else’s comments about the site, format, lack of comparison, lack of scaling. I hope they plan to update the app as well. Doesn’t even work since the update. I subscribed because of the app and how easy it was to find WODs and content. If HQ can’t update it soon there’s no point in subscribing, right? 

"Handstands are critical to becoming "crossfit"..? I have to say I take issue with that. I am finding it difficult to find the functional value of a handstand, much less calling it "critical" to fitness. Pls enlighten me.

Looks like I’m commenting on the wrong WOD from now on. Still three weeks behind and now I can’t comment on those WODs at all. The new design has lost scrolling function so I can’t compare times without swiping, swiping, swiping away. Also, the beginner and intermediate scaling was starting to bring some of my non CrossFit family and friends around. Love the programming this past year, but newer isn’t better in this new web design for what it’s worth. 
Did deadlift 10-10-10-10-10 reps from 3 weeks ago and got 255-305-355-405pr-345 belted at 405. The rest unbelted. Hope I can get at least 500 in 3 weeks!

Also, is there something I'm doing wrong to not have the spaces between paragraphs show?

I have a jump between last sentence and this one, and it will probably show up as one big paragraph!

Champions Club Scaling Notes:

Ah good ol' Max Effort days. I hate them. I don't like doing them myself. I don't like coaching them. And I really really don't like programming them for a group. But that's precisely why I rely on the main site for my gym's programming. If it was up to me, all we'd do is box jumps and kipping pull-ups. Alas.

First, if at all possible, do this as a stand-alone workout. For best fitness, and best coaching, don't do this as the buy-in or cash-out to a main metcon. I know they're more fun, but you can really make great strides with your athletes' movement and strength by dedicating the entire session to this.

Secondly, pay zero attention to the rep scheme. If they look like crap, do more reps - 7, 10, 20, anything - at a lighter weight so they can get something out of it. I used to keep the weight light but also keep the rep scheme. Bad coaching on my part. If they look good, then work up to singles.

Thirdly, mobility is a huge limitation for a traditional deadlift setup. Going to a sumo stance with the hands inside the legs can buy a lot of room for the midline to stay stable, and can help them move up in weight.

Lastly, it might be one of those sessions where you're the only coach in a big, inexperienced group, or for us, the College Kids are back home and don't want to do max effort. If this is the case and a max effort day would not get a good result, try 6 rounds of like 6-10 deadlifts and a 1:00 extended plank hold. Do every 2-3 minutes, or add a set rest. Something like that.

I’m new to CrossFit type workouts but have a background in power lifting/explosive type training. What’s the goal and scale weight for this WOD? Finish at max or a percentage of max?