145-155-165-175-185-195-200 (questionable form)

Modified Elizabeth 
15-12-9
#Squat Cleans @75lbs 
#ring dips 
Last set of 9 I did push ups
Out of gas ⛽ 😪 nothing left in my arms
9:57
😓 😰 💧 

CFWUx2 BS 10-10-5-3-3-1 10*45dl 1cl  10*135dl
135-146-157-168-179-3f(179)-179-179

105 lbs

115-125-135-165-185-195-205

120-125-130-140-150-155-160

E3M0M, and used dumbbells

7x130

5x3s 55. 60. 65. 70. 72.5 all kg. Last set touch and go.

M/34/5'10"/190

185-195-205-205-215-185-185

175-180-185-185-190-195-195(f)

Knees a tad sore from Mary but managed 205-210-215-220-225 lbs. squat clean. Not a PR but happy with it. Felt easy to lift until I was ass to grass with it on my shoulders. 

40/69.5”/184

135, 175, 185, 205, 215, 225, 235

115/125/135/155/165/185/205(f)/200

M/60/6’2”/230

135,145,155,165,175(F),175(PR),180(PR)

First time with heavy squat clean.  Didn’t skip the heavy load. Awesome!
Lbs:  155, 165, 165, 160, 160, 165, 165 (170 NG)

A few fails and worked it back up:)

185-185-185-190-195-205-210 vs 165-175-185-195-205-220-235
and that's OK, since I am 3 years closer to 50 and haven't done Oly in at least 6 months...

185, 190, 195, 200, 205, 210, 215 Rx 

135
145
155
165
175
175
185f

D
65 all rds

155-165-175-195-200-205-210(PR) Rx

M / 31 / 5'8" / 149 lbs

185-195-200-205-205-210-215

Not ready for heavy cleans after so much time off so did this instead:
Squat clean: 3x95, 115, 135
Front squat: 3x155, 175, 185
Back squat: 3x 205, 215, 225

hit 250 as final lift

F/49/145
55, 65, 75, 80, 85, 90, 90

95, 115, 135, 145, 155, 165, 175

M/30
225-225-245-245-265-265-285

135/135/155/155/175/175/135

155/185/205/205/215/215/225

125-135-145-155-160-165-170 

Hey friends, this sequence of the clean may be helpful: https://www.instagram.com/p/ByAHxQHgu8U/

7x1 @ 155#
Thought these were really weird

80-85-90-95-(100)-90-90 all in kg

Squat cleans.
60-65-70-75-80f-80-82.5f all in kg.
42/1.78m/76kg

135-145-150-155-160-165-175

165-175-185-185-195-195-200 lbs

130/150/180/200/220/240/265lbs

Had to stop there, got injured :/

60kg - 70kg - 70kg - 80kg - 80kg

205/215/225/235/245/255/260

120 - 125 - 130 - 135 - 140 - 145 - 150 failed

35#/45/55/65/75
Stopped there because still taking it easy on banged up parts.  Got 5# over the compare to, though!

115/135/135/145/165/185/185x5
Haven't done cleans in a while, didn't want to load more than 185 so did reps on the last set

115-135-145-150-155-160-165

115-135-145-155-165-175-185 pounds 

M/35/75kg/175cm

warm up 2 rounds

60" squat ankle mov with db (R1)/ neg pistol with db (R2)
50 singles
6 box jump over jumping and stick every landing with feet together
4 pirouettes

squat clean 1 rep (kilos)
40-50-60-70-80-90-100

Squat stamina emom 12 min alternating
2 front squats, odds
4 back squats, even

86kilds

rested 5 min, then

4 rounds not for time
250m row ( 1:35/500m pace)
5 ghd back ext
5 GHD situps
foam roll lats 90"

---
the standard in 8:15? 
what can you say right?
thats beyond words
fronibg is beyond words,
as Tia, Matt, Noah, and every ind and team, and judge and  volunteer and every damm menber of this great community. 

Thank you coach.

135/150/160/170/175/180F

185-190-195-200(F)-195(F)-185-185-190-195

95/135/155/185/205/225/255(x)
Just started CrossFit again after 7 months off, this is my 3rd workout back, man it felt heavy. Missed at 255, the 225 was heavy feeling and didn’t feel confident going into 255.

54 YOM 5’6” 216

Squat Cleans

Lbs65X1
85X1
95X1
105X1
115X1 bad Tech
115X1
125X1
135X1
140X1
145X1
150X1
150x1bad technique started to look like a star fish 

115-135-155-175-187(x3) failed last three attempts

M/44/6'2"/180#

165/170/175/180/185/190/195(F)

Cottage alternative

4 Rounds:
15 kettlebell swings 1.5 pood
15 burpees

Hair under 10 minutes

Started light, light 95, 115, 135, 155, 165, 185, 195

135-155-175-195-205-205-215(f)

135,135,155,185,195,205. Then 5x135 emom for 3 min doing touch and go

135-155-185-205-225-235(missed)-230lbs(missed)

Squat cleans:
3@ 65/75/85/90
2@ 95/100
1@ 105 (5# PR)
110(F x 2)

Been a few months since I've been on the CrossFit train. Good to be back. 115/135/135/155/155/165/165

145-165-185-195-205(failed twice) 

Globo gym: Using dumbbells that go up to 75#

1RM with 2í—75# 
Then,
4 sets of AMRAP 
Score: 48 reps @ 70 lbs (2x35#)

120/275 (Tia is so strong 😅)

Pr: 265 lb the last ! 
i try with 275! and a i recibed down but y i can´t stand up. 

Never a good program for me when it's all about heavy bars. I'm small and skinny. But today was a breakthrough day!! Structured like this:

5 @ 100lbs
5 @ 105lbs
5 @ 110lbs
3 @ 115lbs
3 @ 120lbs
1 @ 125lbs
1 @ 130lbs
Then just keep going...
1 @ 135lbs
1 @ 140lbs
1 @ 145lbs (PR!)
1 @ 150lbs (PR again! And ABOVE bodyweight!!)

5 attempts at 155lbs all failed -- unable to get under the bar to squat position. Got really close on 2nd attempt but couldn't hang on.

This is the first time I have reached or exceeded bodyweight (147lbs) on a squat clean! Woo hoo!

squat cleans 5-5-5-5-5
115-125-130-130-125#

125#/135#/140#/140#/145#/150#/155#

Redid 140# because I got it but landed on my toes and wanted to get a clean rep before moving up

Super weekend with a great bunch of people and a fantastically run course. Special thanks to Kat, Jonny and Karl our coaches who made it a very enjoyable experience and were very professional in their application and instruction of the course. 10/10. Also thanks to Crossfit Green, Dublin for the use of their facilities. 👏

60/70/80/90/95/100/105kgs - failed at 110kgs

135, 145, 155, 165 (x), 155, 165, 165

Completed row/jerk WOD from 190802 first (results posted there). Rested 3 min then warmed up squat cleans. Then completed:
1 squat clean rep @ 105, 110, 115, 120, 125, 130 (F), 125, 125. (All in lb.)

115-135-135-135-135-135-115
Still getting movement down, also having trouble getting arms to go back and rest bar on upper chest for squat movement

155/165/175/185/195/200/205

145/165/185/195/205/205/185

Wishing everyone who took the test the best moving forward! No matter the results, no one can take what you learned! Apply it, practice it and continue on your fitness journey!

Awesome weekend at Crossfit Ambush!

Champions Club Scaling Notes

RANT: 
(Note: I originally read this as the same as the Games clean ladder thing) Here we are again with the choice between doing a workout with Games standards meant for a competition vs. doing a workout as a part of a regular training program. We did 1 RM Clean and jerks the other day, and surely most people failed on the split jerk, so doing this just as a clean could be a little better for the ego. The prescribed weights (which are unreal, by the way) are signature to the top 10 fittest people on the planet. If you want to make it similar, pick some weights you’d like to hit, or do some math that would take me longer than it should based on what your max lift is compared to 385/260.

I SHOULD TRY THIS RX’D IF: I am one of the top 10 fittest people on the planet

GROUP VERSION: 
Just regular max effort cleans. We’ve been using a time cap for sets so people at lighter weights can get more reps that helps technique. This way you can still keep an eye on everyone lifting.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: Max effort days are tough for this category because it requires a lot of things a part-timer usually doesn’t have. So I’d try AMRAP in 20 minutes of 15 kb swings (or hang cleans, depending on technique), 15 box jumps, 30 squats.

INJURY VERSION (BASED ON ONCE-A-WEEK VERSION):
Upper-body injury — one-arm swing, everything else is fine
Middle-body injury — shift this to upper-body: 15 push-ups, 15 ring rows, 30-sec handstand hold
Lower-body injury — same as upper-body, maybe just sub hollow hold for hs hold

WARMUP:
Box jump — landing prep
Squat — hip prep
Push-up (reverse grip) — wrist prep for cleans
Kb swing — core to extremity prep
Jump rope — always

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4

The Games are done! Congrats to Tia, Mat, and Mayhem! :D

Warm-up for 190805:
GENERAL WARM-UP

2 rounds of:
30-second squat hold
10 PVC pass-throughs
10 jumping air squats
Spider-man crawl, 10 steps
10 Medicine-ball cleans

SPECIFIC WARM-UP

Perform 2 rounds of 5 reps of each step using an empty barbell:
- Dip, drive, and shrug
- Muscle clean
- Front squat
- High hang clean
- Hang clean from mid-thigh
- Clean

Build up
Build up to first working set by doing sets of 3-3-2-2-1
> First working set should be challenging but allow for a gradual build up in the first few working sets

Globo scale: If you have bumper plates,  you can do this as Rxed.  If you are working with iron plates or without bumpers, work to a heavy controlled single squat clean or hang squat clean, keeping the weight the same across the sets.  If you are without a barbell today,  then sub dumbbell squat cleans touch and go for max reps for 5 sets, resting as needed between sets. 


The Games were awesome.  I want to thank CrossFit and Olivia Leonard for their hospitality throughout the weekend.  Also a big thank you to the vendors, athletes, and volunteers/staff.    I look forward to working with you all throughout the future.