CFWUx2
53:20
Scale 106lb snatch

20:20 @25kg, 100 DU, plank (1:40, 1:40, 1:20)

35:22
Used 115# for the first 38 reps and 95# for the rest. 

95# 49:46

28:00 with 95lb. barbell, otherwise as prescribed. 
Snatches 8/7/6,7/7/7,6/5/5/5
Row times 1:50,1:56,1:59

That got me dizzy, shaky, and queasy! 1 break on the first and last planks, 2 breaks round 2. 

40/186/69.5”

24:55 Rx

scaled to 75# on SN: 20:34

28:30 #95 grip, grip, and there was some grip! 

This is a great, digestible overview of the material presented in Dr. Seyfried's groundbreaking book. Among many revelations he mentions in passing that physicians can lose their licenses if they abandon the current grotesque, counterproductive "standard of care" in favor of clearly demonstrated and effective alternative therapies. This sinister, institutionalized protectionism, which may delay important treatments of many diseases for years (generations?) is all about money, not patients. Thanks to Dr. Seyfried for all his work, and for shedding some light on the intransigence of the IRB-s and regulatory agencies which, apparently, exist to suppress or marginalize new ideas.

Scaled 35kg/75lb snatches
400m runs
21:49
43/1.78m/75kg

Scaled Hang Sq. Sn. to 75#

27:48

58 / 172
subbed hang squat cleans at 65 pounds
20:55

I'm very interested in exploring Dr.Seyfied's areas of disagreements with his good friend Dr.D'Agostino, which as I understand it may be in the utility of radiation and chemo (i.e. standard treatments) for certain cancers of the blood and testicles

Both researchers are incredibly insightful and agree on the overall picture of cancer, which is why the areas of disagreement may be where more learning can take place

Question for everyone:
When cycling through hang snatch, on the negative, on the way down, I find myself struggling to stop the bar from slamming right down on my thighs before the next rep. What is the better way to cycle through these?

3rds: 16:49
21 DL (115lbs) hand was hurting in overhead position  after failed CL&J 

M/34/5'10"/190

Rx'd 19:52

Was hoping for a sub-20:00 and just barely got it. That was a rough one, but I'm glad planks were at the end.

Losing my father to GBM, this presentation made a huge impact on me. When you've seen the destruction, it's more than a topic. It becomes a matter of life and death. Keep fighting the good fight. 

power snatches at 95

20:26

24:00 - scaled, 95lbs HSqSn. Row/Plank splits were 1:56 - 1:58 - 2:01

Daniela
Done with 6 kb. Jumping jack + 2 min plank 

Rx’d - 25:32

23:52 (95# hss)

23:00
88 lb 

22:09 
Woman’s rx
M/41/5’8@/160

33:24, scaled weight to 65 lb. all reps. Rows: 2:02, 2:02, 2:03.
Completed 190923.

75lb. On the hang snatch, 21:20

3 x 
21 hss 35 kg
75 sdhp 18 kg db
plank 1:50 - 2:00 - 2:10
27:45

26:51 Rx

RX 23:16 
Anyone else feel the abs on 🔥 with this one? Lots of midline work when I was expecting my legs to be burning. 
400m Run: 1:50, 1:41, 1:30 

Scaled 3 rounds
12 hang squat snatches @ 65lb 
250m row
1 min plank
14:45

M/44/6'2"/180#

Women's rx'd 
21:08
Rows - 1:47/1:53/1:54

Globo Scale- if you don't have a rower run 400m or assault bike 22 calories.  If you don't have a barbell do 30 dumbbell hang squat snatches per round, 50/35lb (scale as necessary).  Sorry for the late post.

Scaled to 2 rounds @ 95 lbs
14:00

 wanted to save my shoulders for hockey in a few hours, still nervous about them with snatching although they seem to be getting a lot stronger

28:15
Scaled to 3 rounds 75# HSS, 2:00 burpees (no rower) & 2:00 planks.... 65 total burpees completed

27:20, scaled to 88Ibs for Hang squat snatch

Scaled weight to 75#
22:06
Row times 2:00, 2:00, 2:06

I can't wait to read his book.

3 Rds
21 hang squat snatches (65#)
50 bent over rows(15# DBs)
Planks for rows time(alternating front & side planks)
1:48/ 1:39/ 1:35
28:11

30:00 Rx

25:46 45lb bar.

95lbd hang squat snatches

28:23
Row/plank: 1:45/1:50/1:52

Rough. But better. Scaled of course. Around 23-24 mins.

Scaled to 65#, rows/planks of 1:59-2:03
21:20

The most HSS's I've ever done, by far, so I kept the weight a little light.

I couldnt in good conscience hold down a platform and rower for this workout, so...
63 x Squat Snatch @ 95# (ouch) 23:17
Row/Plank x 1:55/1:56/1:46 14:28
37:46 start to finish, including transitions and rest
After about 40 squat snatches people were just staring at me like I was insane

Rx’ed 
24:00

The descent from the snatch really killed me.  

31:15 Rx

The hang squat snatches were the worst part for me.

Snatches @ 60lbs
Subbed 20 cal elliptical trainer (takes about 2 mins) in place of 500m row

23:25

I am not proficient at squat snatches, but I tried! Definitely this was the element that slowed me down. All planks were unbroken.

25:45
Hang Squat Snatch with a single 20lb dumbbell alternating arms. Tried 45lb bar but it was too much.
 50 Sumo Deadlift High Pull with 2 10lb dumbbells instead of row 500m. (No rowing machine and average 10m per pull on rower).
Plank time equal to SDHP time.

3 rounds in 13:36 of:
10 hang squat snatches, 75#
Row 250 meters
Plank hold for time equal to row time

M/36/5’11”/187lb/. = 17:58 (it hurt the arch’s in my feet holding the planks, never felt that before. Strange stimulating that)

M/32/6'3"/211.2lb
Sub for 21 hang power snatches 88 lb.
Time: 26:42

Champions Club Scaling Notes

 

RANT:

Planks can be either a rest station or the thing you look forward to the least in just about any workout. You should have the ability to make it either one. If you’re at football practice and your coach is making everyone hold a plank for 10 minutes because some goober jumped offsides again (it’s on TWO dammit!) then by all means use as little effort as possible to keep your body off the ground. Within the confines of a workout (not competition), we want to be on peak tension for the planks. That can translate to almost any movement you want it to if you squeeze your butt and belly and keep your neck in line. You are doing this right if you cannot carry on a conversation while you’re planking.

 

I SHOULD TRY THIS RX’D IF: I can do my first round of snatches unbroken and I will not get confused by how long to hold the plank

 

GROUP VERSION:  as is, I’ll adjust the plank position when necessary

 

INJURY VERSION:

The themes are: an evil mix of stamina and endurance, jumping, holding still, moving forward, overhead, and unilateral loading (running). Pick three things you can do that cover those themes and make a workout out of it.

 

WARMUP:

Jump rope — always and running prep (for rowing)

Kipping pull-up — snatch prep for global positions and overhead

PVC OHS — snatch prep

Box jump — landing prep

[insert thing you suck at]

 

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7

This article landed  on my computer for some reason  tonite.  I thought it appropriate to share here, since CF and Coach focus so much on diet.  Enjoy all.

https://getpocket.com/explore/item/4-laws-of-muscle?utm_source=pocket-newtab

INTENDED STIMULUS

Learning day! If you did not perform 190914, read that post first. If you did perform that workout, let's learn. The stimulus is very similar between both workouts. Let's consider the differences. In 190914 the squats were taking you something around 45-60 seconds. The row here is going to take you double that time, but it is a movement you can modulate and regulate much better than the squats. No need to go all out here like we did with the squats, but do row at a healthy fast pace --below 2K if that tells you anything. When you come out of the rower, you will be breathing hard, but your muscles will not be acidic like they were on those squats. You will be able to get right into that plank and breathe! Prepare for planking for double the time you were holding the L-Sit. These two things balance each other out because your capacity on the plank should be more than double your capacity on the L-Sit. So today might be a little longer than 190914, but you should also be able to minimize the non-moving much more. The question is, how close can you keep today to 190914? Aim your scaling today to keep it equivalent to what you did last week so that we can answer that question. Learn!

OPTION 1
3 rounds for time of:
21 hang power snatches
Row 400 meters
Plank hold for time equal to row time
♀ 65 lb. ♂‚ 95 lb.


OPTION 2
3 rounds for time of:
21 hang power snatches
Row 300 meters
Plank hold for time equal to row time
♀ 55 lb. ♂‚ 75 lb.

OPTION 3
3 rounds for time of:
21 hang power snatches
Row 250 meters
Plank hold for time equal to row time
♀ 45 lb. ♂‚ 65 lb.

Warm-up for 190922 (See also @dotcomwarmups on Instagram):
GENERAL WARM-UP

3 rounds of:
20 jumping jacks
12 lunges
10 V-ups
5 push-ups

SPECIFIC WARM-UP

Rowing
30-seconds of legs-only rowing
30-seconds of legs + lean-back rowing
45-seconds of rowing, pausing for 2-sec in the catch and finish positions
45-seconds of rowing
200-meter row at intended workout pace

Hang squat snatch
From low hang position, perform 5 reps of each with a PVC:
- Deadlift + shrug
- Muscle power snatch + overhead squat
- Squat snatch
then,
10 reps of hang squat snatch with an empty barbell, pausing at the bottom of the squat
5 reps of cycled hang squat snatch

Build-up
Perform 3 sets of 5 hang squat snatches, increasing in weight
> After the last set, row 200 meters