CFWUx2 FS 10 10 5 3 3 1 1 1 10*135dl
223 234 245 256 267 278 289

Happy to know that this finding is reproductible by others!  This makes this study more robust.  

275-325-375-400(f)-380(f)

185-205-215-225-230

Deadlift - 85 lbs 

345-365-375-380-385(F)
Finished with 5x315

145. 155. 165. 165. 165 (no belt)

385-435-475-500m-500m -rxd, with lots of handstand practice. Got 500 off the ground but not past my knees. Should’ve gone for a 5 lb pr at 495 but thought I had 500! In hindsight today maybe should’ve been 435-475 for all sets. Abs were smoked from the legless rope climb/hspu WOD 2 days ago and erectors sore from the 5k which was surprising. 

5x330 + 20 min HS practice

315-335-355-365-390pr

315-325-345-355-365(pr)

315,385, 435, 455 fail, 455 fail

M/44yo/5'8/#200
#255/275/315/345/365/395_worked up to about 90%_nursing some injuries_800 m #45 sled pull + upper body accessory work instead of 20:00 of handstand practice

100-110-120-130-132 (kg) - 140 Failed - I did on hex bar

1. 225, 2. 275, 3. 325, 4. 365, 5. 390

15 minutes handstand practice 

trap bar DL: 140, 150, 160, 170, 180; 10 min of HS practice

135 255 315 365 395 Pr 415

At home with cement bags
5set10reps deadlift
20min Handstand while playing with kids, with slow descends, inverted burpees, hollowbodies and elevated pike pushups

315-335-335-345-345
Then, practiced candlestick roll-outs and headstand positions. 

M50/5’5”/155

260-275-300-315-295

405-415-415-415-415
Mostly freestanding hand stand practice. Found kicking up with the other foot led to more stability.

and jujitsu class

135*5 warm up 185-205-205-205-205

Deadlifts 
95kg, 130kg, 130kg, 150kg, 150kg (failure) 

M47/170
Did 29/1 wod and 31/1
29/1
3 rnds
Leg less rope climbs, 15' - subbed 8' from seated (first time rope climbs)
HSPU x 5 - subbed from box
4:20

Deadlift
255, 270, 285, 300, 300 - up from 285lbs on 19/1

140,140,150,150,150kg

185,225,250,285,305

90-95-100-105-110 kg

220 then 4 pulls @ 250#

315,335,345,355,365PR
20 min hand stand practice.

385-405-425-455-475(f) 

Handstand: 20min emom
50ft hs walk evens 
:30 hs hold against wall odds 

Finisher: 100 hamstring curls with mini band 

235-265-285-297-265

100-105-110-115 (f) - 100-100
Feel like I can lift a lot more but my grip fails 

315-335-345(PR)-355(F)-335.

Felt good to get some volume around my old PR (340). Mechanics felt great, and I could have kept pulling on 355, but felt like I was about to round, so called it quits and got one more rep at 335.

A little late...
DL 225,236,245,255,265 & 275
Not my best 
20 minutes of HSW
completed 3 10 foot walks during practice session
This is my best 

135*5 225/315/385pr 405 fail

155-160-165-170-171 all in kg.

430-450-470-490-510(fail)
due to time, did handstand holds on wall between sets.  10 sets, longest was :26 seconds

10lb PR on the DL! 305-310-315-320-325

Handstand practice felt so much better. Still using the wall... I’m able to kick up with 100% control. The load on my shoulders and wrists feels more stable. Last time I was holding for about 30 sec/attempt and almost passing out from holding my breath. This time I was able to get closer to 1min and breathing was more controlled. 

I think this programming is working!

205-225-235-245-245

Nice one... I ended with one rep of 100kg with good form and tried handstands for the first time in my life. Once a friend helped me get up against a wall it was like a mental barrier had been lifted. Turns out I need a lot more work on my wrists and core-strength though.

305
325
345
355
365 Pr

405#-425-435-445-455

315-330-340-350-355(f)
M/46/188

345/365/385/405/460... went all out on last rep... lifetime Pr from 385 and up.  Then worked on my hand stands... and then a good ole fashion hot tub.  M/32/ 5”11/260.... weighed 425 now down 260

345/365/385/405/460... went all out on last rep... lifetime Pr from 385 and up.  Then worked on my hand stands... and then a good ole fashion hot tub.  M/32/ 5”11/260.... weighed 425 now down 260

235-245-255-265-275

275-295-315

All in pounds
135-185-205-215(fail)-200
PR: 215lbs

275-315-335-345-355

260,270,280,290,300(or)

105#/125/145/155/165 (matches PR) 
Scaled to 10 minutes of wall walk holds at 20-30 seconds per hold

Took 11 months to get back but I got there!  😁
Definitely a lesson learned for listening to the body.

325-355-380(f)-365-375

395/405/415/425/435PR

Practiced freestanding strict HSPU, bent arm bent leg press to handstands, and freestanding handstand holds. 

365-385-405-415-425
Handstand practice ✅

285 for all.   About 3:30 between sets. 

Practiced 30 second hs holds.  Got 40 on one set. 

D
105 for all.  15 second hons file hitting 30 on one. 

335-355-375-405-425. Did a ton of slow descents from a handstand with a bent hip and stiff legs, also played with freestanding HS for a while. 

285-305-315-325-335
20 minutes handstand practice 

Got to 365 lbs 

Added another 5 lbs to my last attempt

Failed @ 370 lbs

335-355-365-375-385F

375 felt good, but 385 didn't budge off the ground.  HS practice was fun.  Alternated between HS walking, static HS, and holding HS against the squat rack with just my toes to balance.  Shoulders pretty smoked by the end.

Working out at home and am waiting to order a bar until we move, so had to make do with dumbbells which I only have 20s. 40 on the deadlifts then. 5ish minutes practicing handstands against the wall (which I haven’t even tried since high school). Fun workout, looking forward to improving my skill!

@ crossfit forgiven
6x8 DB BP @ 60# db's
Then tabata
Push ups
TTB
Bench dips
Pull ups

M/46/155
135(5)-185(3)-235(1)-255(1)-275(1)-300(1) PR!  
 Handstand practice for 20 minutes 

335-335-335-345-355 

315(1), 325(1), 335(1), 345(1), 355(1)

405, 425, 435, 455, 470(pr) Rx 

Bent arms, bent knees, bent hip decent practice 

115-145-165-175-185lb PR :)

garage wod, only had 320-lbs 
I do sumo deadlifts 3-3-3-3-3
Handstand practice against wall

225, 245, 265, 275, failed 295, 265
Held a wall HS for 60s today. Felt all the fibers in my forearms. Started at the 12 min mark doing HS on the minute for as long as I could hold. My wrists are mad about it. 

150-155-160-165-170 all in kg

Appreciate the skill work. Can always use different points of view 💪.

315-365-405-425-445lbs

icy NJ garage wod, only had 220-lbs to work with

dead-stop deadlift 8's (partially with gloves on)
185-205-220-220-220(12)

hs practice
mostly freestanding attempts with a slight assist from the sloped ceiling, hit a few sets of 10-20 seconds

155/185/205/215/225/230(10# PR)

Handstand practice against wall (removing feet) & freestanding. Held freestanding for 5secs. 

Pretty excited with my new PR not only because it’s 10# more, but it’s actually all of the weights we have. When we bought them almost 2 years ago I never thought I’d be able to lift them all ever! 

Scaled to practice form
Deadlift 5-3-3-2-1 reps
185, 225, 225, 245, 265

335-375-395-415-445 totally grinded the last one !

Deadlift in lbs
135-185-235-255-275(F)-265(PR)
Then handstand practice against the wall 20mins.

As im only just starting out 
I did 5 sets of 32kg. DL 
And handstand hold 20 seconds 
With 20 min of practice 

100/110/130/140/160KG 

295 across all sets

315-365-415-425-435
Did handstand practice in between sets, was pressed for time on my lunch break. 

Walked 6ft on my.hands under control. But couldnt do it again.... very frustrating

240/260/280/310/304(PR) All in LBS.

The handstands didn't go swimmingly but I was able to hold a few 10 second freestanding ones, then switched it up and did some wall-assisted hand stand pushups. 

200kg-220kg-240kg-200kg-200kg or 440 pounds, 484, 528, 440,440

247.5 (3) - 260 - 270 - 280 - 282.5 (tie PR)
Knee felt a bit strained after that last lift or I would have made 1 more attempt.
Now I'm off to practice handstands.

265-275-285(f)-275-265(3)
10 min of slow headstand and balance practice, using Coach's advice last time this WOD was posted.  I hope to do more tonite.

Anyone else markedly weaker first thing in the am than later in the day?  I hit a 300# dl a few weeks ago in the early afternoon, but struggle w/ 285 in the morning.

135/145/150/157.5/162.5/170kg PB'd twice at 162.5 and 170.

20mins handstand drills. Can't walk yet, so practiced wall holds, exercise ball pike-holds, and wall walks.

What chapter are you in?

Today I PRed my deadlift in my chapter. 330.

In my old chapter it was 496.

How can we be proud of a DECREASE of 160# deadlift?

Here is how. We get so focused on performance and better better better we can easily forget why we started was to feel better.

Since Jocelyn was born working out has been incredibly hard. 10 minute at home workouts are the specialty with her and they are my favorite.

The point is I struggled accepting that.

What’s the point of working out if you can’t get stronger?

What’s the point of working out if you can’t get a full hour?

The whole point of working out is to feel better about yourself. To free your mind. And honestly you don’t need an hour to do that.

You need acceptance for the chapter of life you are in. That’s it.

****i say you in my post.... I am not saying how to live your life. It’s what I have learned from owning a gym and now having a family to provide for and work a full time demanding job. **** 

Only our actions and our choices reflect on who we are. Only what we are doing right now in the present moment matters–not the past, not the extrapolated future. And actually not even that–it’s how we are doing what we are doing that matters. Our feet are the same, wherever we are, regardless of the lofty heights we’ve climbed or darkened depths we’ve fallen to.

Don’t let a number or time frame dictate your success. Let the intent and effort you put in. In each present moment dictate it.

Thans Coach for the programming, knowledge and your relentless effort to change the world. I am forever greatful

245-245-245-245-245

Then EMOM 10: 5 HSPU to 45lb plate

Thank you for sharing those. That's incredibly interesting. What happens in the long term when a cell with normal cytoplasm and tumor nucleus duplicates a million times ? We have then a vast majority of "normal" cells with a million "sick" nucleus, however cancer would not be diagnosed, right ?

Is the person living this healthy ? Is it an in-vitro only situation ?

Deadlift 215 lbs., 225, 235, 245, 250.
HS practice: 6 x 30 sec hold feet against wall, all HS holds achieved by kicking up to wall. Arms gave out on 7th hold attempt.

120,130,130,130,130 kg.
1-1-1-1-1 rep

DL: 365 - 385 - 405 - 425(PR) - 435(F)
It’s been almost 2 years but that’s a new lifetime PR! I went for the extra 10lbs because 425lbs felt so light.

HS: in the 20min I was able to hold a 15sec freestanding hold without any hand shuffling. The rest was 10-15sec with some shuffling with anywhere between 5-20sec of rest between efforts.

M/44/6'2"/185#

340-360-370-380-395#(PR) with double overhand grip...then practiced handstands for 20 mins getting better at this!

135/175/180/190/200 lbs

132Ibs, 220Ibs, 309Ibs, 331Ibs, 342Ibs(PR)

160-170-180-185-190 кг

DeadLift (kg)
100/110/110/110/110/100/80
20 minutes handstand practice, free walk + wall.

The beauty of these studies was that most were not done to test the somatic mutation theory of cancer but instead were generated to determine the importance of nuclear mutations in directing development. From that perspective, data interpretation was essentially unbiased.  But even if you were skeptical, wouldn’t you want to hedge your bet and control everything in your environment that you possibly could, including your body chemistry?

This is a nice opportunity to attempt a new deadlift PR! Being that this was programmed a few weeks ago, athletes should have some accurate numbers to shoot for. Here are some thoughts on scaling:

Deadlifts- I will have most of my athletes attempt this workout in singles as long as their mechanics are sound. Newer athletes might not be skilled or strong enough to reap the full benefit from heavy singles. For these athletes, doing sets of 3 to 5 reps can potentially be more beneficial. During the workout, weight reductions may be needed for athletes who begin to display significant deviations from good mechanics. 
For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the deadlifts with the load elevated on blocks or plates. they can, potentially, complete very light-loaded or unloaded full range of motion deadlifts, between sets, to work on the full range of motion. 

Handstand practice- My interpretation of rx’d today is practicing freestanding handstand holds. I have very few that will be able to complete 20 minutes of freestanding handstand practice, though, so most will require some sort of scaling. My first layer of scaling will be determining who is comfortable and capable of kicking up against a wall and holding a sound handstand.  If they cannot kick up against a wall, I can have them hold a piked handstand with feet on the box or even feet on the ground. Once I determine whether my athletes will be doing this as rx'd or with a modification, I will help them develop a strategy for how long they plan on holding each attempt and how long I want them to rest in between each attempt. If I have an athlete that cannot get inverted, whatsoever, I will likely have them perform a mix of incline, or regular push-up position drills and overhead plate holds.

Intended Stimulus
.
Heavy day! Athletes proficient with the deadlift should go for a heavy load. If the bar is moving well load it up and see where you land today. If mechanics are not there today, shoot for five singles at a heavy weight with the intention not to max out but to find some solid reps at a higher percentage. Athletes familiar with this lift but not yet completely proficient can work sets of 5. This bigger set will allow them to move a heavy--but not maximal--load. Handstand practice should give the athlete the opportunity to first practice getting into an optimal inverted position and then--and only then--increase the time in that position.
.
Scaling Options for Deadlifts
A
5 - 5 - 5 - 5 - 5 Barbell Conventional Deadlifts

B.
7 - 7 - 7 - 7 - 7 Kettlebell Deadlifts

Drills for Handstands
Box or L Hold
Kick Ups
Box Handstand Hold
Reach Handstand Hold

Check out the videos on @dotcomscaled on instagram

Champions Club Scaling Notes

STIMULUS: Again, don’t concern yourself with rep scheme or sets. Play it by feel. If you’re feeling good and your technique is on point, then go for a 1-rep max, or even 5 heavy singles at the same weight. If not, then do 3, 5, 13, 27, or whatever number of reps comes to mind. Don’t feel limited by the traditional 1, 3, or 5 rep sets. Another thing to simulate a heavy lift when going lighter/more reps is to move reeeeaaaaallllllyyyyy ssssllllllooooooooowwwwww on each rep. Check the links below for notes on the last two max effort deadlift days (both w/f safe)
https://www.crossfit.com/190103/comments
https://www.crossfit.com/190109/comments
I’d like to spend some time talking about the handstand. It’s important to understand that this is an stamina piece just as much as it is technique. Maintaining functioning shoulders after lots of pressing is not an easy thing to do — just look at Fight Gone Bad (push press). Or Mary (hspu). Or JT (the entire freaking thing). You’ll have to be constantly talking with yourself here to balance quality (taking some rest between handstand attempts) and stamina (still feeling a little bit of a burn while kicking up.)

GROUP: Again read the group and see if it’s right to go heavy, or if you need to adjust then do 5-7 rounds of 10 light/moderate weight deadlifts and 1:00 (running clock) of handstand holding attempts. Or you could combine with the 5k workout and do 5 rounds of 800m run/row and 3-5 heavy deadlifts. As for the regular workout for the group, we know the box/pike/wall-facing option, but I think it would be the best bet to split into groups of three and practice kicking up (one spotter on each side). 

INJURY: Go the workout route for the deadlifts. Then if you have an upper-body injury that would limit handstands, then practice pistols or one-leg balancing for 20 minutes.

I’M SCALING THIS WELL IF: I don’t look back at the compare-to link for deadlifts until after the workout.

I’M SCALING THIS POORLY IF: I skip the handstand part (like I did last time on accident).

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8 as a coach (handstand spotting and max effort deadlifts), 5 as an athlete.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 8. Deadlifts aside, I am ashamed at how quickly my shoulders fry out.

Global Scale--- Most globo gym goers should be able to do this as is.  Pause at the top and bring the weight down under control, as if in a powerlifting meet.  If your gym hates the noise, put some of those floor mats under the plates and go from a slight deficit.   If you are unfortunate to be at a gym that prohibits deadlifts from the floor, do rack pulls instead.   For handstand practice, doing them on the wall or freestanding is OK, also working on handstand walks for the 20 minutes is acceptable.  If they prohibit this movement, then sub with waiters walks, or as a last resort, planks.