CFWUx2 OHS 10 10 5 3 3 1 10*45dl 10*135dl
223 234-245 256-267-278-283.5

275-295-315-335-355-360 Rx'd

The concept of attention to minor details is dangerous when it prevents you from giving your full attention to the major player in a a problem.  I echo this article in the sense that salt may have a role in heart disease but there are bigger problems that should receive more attention from the population : move more and cut sugar.  

135-185-195-205-215-225

E3.5M0M, plus descents

245,
275, 275, 
315(f), 285, 285

82-102-112-132-152-170-kg.
181-225-247-291-335-375-lb.

TOTAL: 750-kg. (1.654-lb.)

125. 140.145. 150.155.160 (875kg)

275(5) - 315(3) - 345(3) - 385(1) - 415(1) - 435(1)fail

5-275
3-305
3-325
1-355
1-365
1-380

405-425-425-455-455-455m vision went blurry on a couple sets! Belted, barefoot, and rested 3-6M as needed. 

Did straight arm straight leg straddle lowers. About 25 attempts in 20m. A few pretty smooth ones. 

40/5’9”/192

315-345-350-355-360-365

335, 345, 345, 355, 365, 365

Rest

5s - 110kg 
3s - 140kg 
1 - 150kg 
1 - 150kg 
1 - 140kg

Handstands for 5 mins 

F/ 40/ 5’7”/ 170
5-5-3-3-3-1-1-1-1
175-205-235-255-285-315-335-355-370F- 335

135x5
225x3, 275x3
295x1, 315x1, 325x1F
Completed on 3/25/19
M / 39 / 6' / 193

M/44/6'2"/185#

Trap bar DL's
330
350/370
385/400/415

Sheiko Cycle 2 Week 2 Day 2

Deadlift
205x4
245x4
[285x3]x2
[330x3]x5

Deadlift to Knees (pause)
205x4
[245x4]x2
[285x3]x2
[310x3]x4

Ian and Aidan worked out with me today, since they are on Spring Break (Colin is sick).  Aidan worked up to 53-pound kettlebell for 2 reps.  Ian went up to 95x3, then did singles at 115, 125, 135.  Weight looked pretty light for him, but he’s still learning how to keep a neutral thoracic spine, so I had him stop there.  Afterward, I worked on handstands and descending from a HS for 10 minutes.  (Misread that it was 20 minutes).

46m/5'10"/180

DL
5-225#
3-295
3-315
1-345
1-365PR
1-375PR
20min HS work on parallels 14in deficit 

M/31/5'9/175

Deadlift: 5-3-3-1-1-1 @ 225-275-315-335-355-375#

All lbs:
5: 325
3: 335, 345
1: 355, 365, 375

275, 295, 315, 335, 355, 385(f), 380(f), 365

Got 385 half way up, but got stuck and had to drop it. 375 is my PR.

Scaled due to injury
135lbs
10-10-10
205lbs
5-5-5

315-335-345-355-365F-365F

315/5
405/3
405/3
415/1
435/failed 
425/failed
wasn't my day 

29/m/5’11”/180

135, 155, 175, 195, 215, 235

M/57/6'2"/177
5x255
3x275,285(PR)
Ran out of time...

25# plate deficits Deadlifts
Hang Hold add # 135*5-165*3-185*3
Hang Hold add# 1*185-1*205-1*215 
HSpu lowers and Handstand one leg lowers

17:09 Row 1000m Damper5

4:08-4:12-4:09

315-345-365-380-385-390(f)

225,255,255,305,315,325(PR)

5x225 pounds
5x225
3x275
3x275
275
275
275

When I attempted to get into handstand my shoulder wasn't having any of it, so I skipped that part of the workout.

Nursing a bum shoulder so didn't want to pull too much
5 at 85 lb
3 at 105 lb
3 at 125 lb
1 at 135 lb
1 at 145 lb
1 at 155 lb

Rx 
185-225-235-255-275-295F-285F-275
Stuck at 275

295-315-345-375-395-405-415
HS practice ✅

275x5
295x3
305x3
315x1
335x1
345x1

215-235-255-265-275-285

Did 10 minutes of handstand decent practice from tripod for reverse of press to handstand and felt solid.

205--245-245- 295-295-295

Legs were toasted from yesterday.  345, 355, 355, 355, 365, 365.  Did my first ever handstand pushups during the descents.  All the inverted time is paying off. 

I really like the recipes! However, if the Zone diet is Crossfit's to go methode,why are the recipes not referring to the zone diet / blocks etc. The entire nutrition field is already difficult enough! Please make it easier to follow! Or is the Zone already not the prefered Crossfit diet?  

110-140-150-160-170-160 all in kg 

M/41/6’3”/215

275/315/252.5/255/260x2

Injured wrist has had me out for a LONG time (3 months+!). 

5 225
3 3 235
1 245
1 255
1 265

315, 365, 405(started slipping and had to reset grip on 3rd rep), 430, 455, 485(pr) Rx 

Male/43/85kilos
170 kilos x5
180 x 3
190 x 3 pr
200 x 1
205 x 1
210 x 1 equal pr

285(5)
310(3), 330(3)
340(1), 350(1), 360(1)
Thanks Coach

315-365-385-405-435-460lbs(PR)

Practice slow descent from Handstand for 20mins.

5-5-5-5 deficit deadlift, on a platform of 4x4s
245-255-255(4)-245#

5-10 min of handstand practice...think I'm getting close to a freestanding handstand.

Deadlifts 
10-135#
3-185/205 
1-215/225/230/230(PR) - no more weights 
20 Sumo Deadlifts & 20 Romanian Deadlifts- 135# 

Handstand work- fun & done

5 at 325. 3 at 355. 3 at 375. 1 at 390. 1 at 410.

205-230-245-260-270-280

I am not understanding the "slow descent from handstand". Is there a video that can be posted demonstrating the movement? I'm guessing either it is a very slow, strict handstand push-up only to the bottom; or else it is to enter the tripod position from handstand -- or maybe a combination? Descend to headstand, then to tripod, then down?. Regardless, my skill is very weak, so I did a mix of these (none of them well).

Home gym.
6x10 one-leg deadlifts with 2 20kg kettlebells.

205/5
225/3
245/3
255/1
265/1
275/1

365x5-3-3.   385x1.  405x1. 425x1.

really started to see improvement with
handstands holds !

415lbs(PR)
425(PR) - 425lbs
405 - 405 - 405lbs

I was completely burnt after my sets of 3, did 405lbs singles as a cluster (20sec rest). I’m seeing improvement on my decent, but still can’t do a bent arm, hip, and leg press. It’s the last 6-8inches from the floor when I start being unable to control my speed.

Deadlifts: 5 @ 195 lbs. and 205 (accidentally added an extra set of 5). 3 @ 215, 225. 1 @ 235, 245, 245.
20 min HS practice.

315-365-385-405-425-430lbs (PR)


M/6-3/218lbs

With 60lb trap bar:

160-210-210-240-240-240
Handstand/HSPU practice

155/205/255/265/285/305

100-110-120-130-137-143 kg (pr) 💪

Deadlift 70-80-90-110-130-150 all in KG!

Intended Stimulus
Heavy Day! Last time we went for max load. Today let's go for max volume. This means we are not setting ourselves up to get to a new PR or even to lift very close to our 1RM. We are trying to make every set as heavy as possible from the beginning. The set of 5 should be a very hard effort, and same goes for the triples. Always remember, however, that load is secondary to mechanics. Athletes familiar with this lift but not yet completely proficient can work sets of five the whole way through. Aim to have the most consistent form. Athletes new to the deadlift should work on drills to develop solid form.
On the slow descent handstands, really focus on mechanics. Slowing the descent will be a great stimulus to build strength for the shoulders. It will be particularly effective if your positioning is solid. Work that tripod position! Twenty minutes is a lot, take your time and find your shapes. Swipe to see ideas for the deadlifts and the handstands.

Scale options for deadlifts
Option 1
Deadlift 5-5-5-5-5 reps
.
Option 2
5 sets
5/5 single leg deadlift
5 sets
10 slow descent KB deadlifts
5 sets
5/5 suitcase deadlifts

Scale options for handstands
Option 1
10 Sets
3 As slow as possible handstand descents
Max hover hold

Option 2
All done with legs on box, or in a pike position.
10 Sets
3 As slow as possible handstand descents
Max hover hold

Globo scale... as rxed.  Use pads and lower the bar with control if using iron plates and in a globo that hates loud noises.  For the handstand lowers, do dumbbell strict press negatives if unable to kick up to a wall.  

If you do not have a barbell, work slow and controlled one legged stiff deadlifts with dumbbells (or kettlebells), 10-10-8-8-6-4 reps each side with progressively heavier dumbbells.  If the max dumbbell is light, do 6 sets of 10 across with the same weight dumbbells after warmup.

Champions Club Scaling Notes:

Compare to link here:
https://www.crossfit.com/190103/comments
or here
https://www.crossfit.com/190131/comments
or here
https://www.crossfit.com/190109/comments
or here
https://www.crossfit.com/190216/comments
or here
https://www.crossfit.com/190307/comments

STIMULUS:
As you may recall, we have done max effort deadlifts recently. It's pretty common to see new people set PRs every time they lift. For seasoned people, PRs still happen, but less often, or by smaller increments. What we want here is to use a heavy load to make it really difficult to keep out spine completely still. Some days you have it, and some days you did 105 thrusters 24 hours ago. As long as you felt like you lifted heavy and don't feel anything in your back then you're good to go, regardless of how many sets or reps you did.

GROUP:
I can't stand this because it's the same thing over and over again, but I know it's needed. It's like brushing your teeth. For that reason, we're not skipping or modifying this one. Someone upstairs (HQ) knows something I don't, and I trust that there's something to doing this many max effort deadlifts in such a short time span. As for the handstand work, I swear these really are working, by the way. We've seen an unusual amount of prs on overhead squats, or people being able to do them when previously unable. Last time we just mixed in some handstand work between sets of deadlifts to keep those quality as well.

WARMUP:
Jump rope - always
Squat - deadlift prep
Kip - I think it's good to hang from something every day
Hip extension - deadlift prep

KEY MATCHUP: the blood vessels in your eyes vs. the handstand

GENERAL FEAR LEVEL: 3. Max effort with some fun stuff in there.

GENERAL EMASCULATING LEVEL: 6. Deadlifts coming off a brutal workout. Handstand descents still remind you how much of a gymnast you are not.

Class Considerations: This two-part workout will force me to keep my class structure organized in order to maximize effectiveness and quality.  My class will have a brief general warm-up that focuses on increasing the core temperature while also targeting the hamstrings and lower back. The skill work will involve some quick deadlift instruction before building up to the first working set. I may even incorporate the deadlift instruction into my general warm-up to help save some time. Working sets will likely run on a timer, where each set is completed every 3-4 minutes. This will help me to maintain continuity of the class and allow us to start the handstand descent skill work at the same time.

Deadlifts: Due to the frequency of heavy deadlifts being programmed recently, it should be relatively easy to establish working loads for the day. The deadlift session from 3/7, is the most similar to the format today, so I will use it as a guideline for loading. When coaching this workout, I will be mindful of the potential impact from the Open workout, and will not pressure my athletes to hit new PRs today. As with most heavy days, the majority of my athletes will  attempt this section as written and utilize loads that allow for sound mechanics. Most of my experienced athletes will be coached to achieve near-max loads on the final set of 1 rep. 
For less experienced athletes, I will manage the loads so that there are always a few reps left in the tank. A rep-scheme modification will only be used if a special situation presents itself. 
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 and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.

Descent from Handstand: This is a very demanding gymnastics skill exercise. To me, it is more of a reverse press to handstand and not necessarily the negative phase of a handstand push-up. For athletes who are not ready to try the freestanding variation, I will present the following options: 
Option 1: Handstand descent with back to the wall. The athlete will kick-up to the wall before piking the hips to the wall, moving the legs into the straddle position, and attempting to lower the feet to the floor, under control.
Option 2: Practice handstand holds and crow poses. These drills are both static, but allow for practice time at the end-ranges of the movement, to some degree. The handstand hold variation utilized will be a variation that is challenging for the athlete. 
Option 3: Practice pike handstands with feet on a box. This is great for those that cannot get fully inverted or are not ready to lower from a handstand. To increase the difficulty the athlete can do single leg lifts, from the box, to practice raising and lowering the lower body while keeping the trunk and upper body static. 
This is not an exhaustive list, but will likely be the main variations I will use. Other options to increase or decrease the difficulty will be given on an individual basis.