135-155-160-165-175 Rx'd

SLIPS completed. 

남(m)/46/171cm/94kg/2303020/
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps(스쿼트클린&스플릿저크)
Post clean and jerk loads to comments./
오늘기록 20-30-40-50-57.5kg/
최고기록 (40/83kg/150331) 70kg/
목요일 저녁 두번째와드

CFWUx2 OHS 10-10-5-3-3
2*135 2*146 2*157 *168 2*179(c f-j)

95-115-135-145-155-165(F)

185-195-205-195-200

Regular SLIPS
Sq CJ 5x2 @60kg. Used 10mins to get up to 60kg then completed 5R in 10 mins. Coming back from shoulder injury so didn't want to push it and missed Acevedo's thorough warm up from last time.
Prev. Squat CJ singles @60,65,70,72.5,75.

squat clean and push jerk 135,145,155,165(FJ),165

70-80-90-100-105 kg

205-205-205-205-205

Felt heavy today...Did the same SLIPS as last time only I had 3 minutes left to do 4-5 slow descents from a handstand. ABS are smoked from pull-ups! (Stiff/stiff/straddle)

Same build up and warmup as last time except I put the round of general warmup before the slips. 

180/41/69”

Clean and jerk 1-1-1-1-1 reps
 
135-145-165NG-165-165

185-195-205-215-220-225(f)

M/34/6'/175#

195/215/235/245/225

Slips done

c&j loads: 165/195/225/235/240

SLIPS
65/70/75/80/85/90 (PR)

SLIPS
125
145
155
175
185

85 fail- 85 fail- 85 fail- 82,5 fail- 82,5

M/39/112kg/179cm
111,36kg
111,36kg
111,36kg
111,36kg
111,36kg

1/22/20: got to 160#
Today: 135#/155/165/175/185

205-225-235-245-225

Traveling, access to a small and poorly equipped hotel-like gym. So...
4 RFT with a 30# DB, 
10 snatches
8 bent over row
6 shoulder press
4 Turkish get ups 25# DB
2 rounds each arm
10:06
Then 5-4-3-2-1 pull-ups, with 5 Sec hold at the top. 

SLIPS

235-235-240-240-245

nothing more fun than lifting in the garage with friends🏋️

Easing in:
5*135
3*185
2*205
1*225
1*225
1*225

135-155-175-190-195(f)195(f) 

5 x 5 reps db squat clean and jerk
35# ea arm-40-45-50-50

35/195/5’9/M

225-245-255-265(missed jerk) -265(missed jerk)

Stopped at 175 lb

Back was a little soft so I didn't want to push it this day.

SLIPS ✔
C&J
Warm up @ 115lbs
165, 165, 165, 185f(got the clean but failed the split jerk)
165, 175, 185 (regular push jerk)

50-60--60-65-65kg
After yesterday's 150 pull-ups it was my current max effort.
After the C&Js my usual powerlifting routine:
Squats 3*65-70-80-90-100kg
Bench presses 3*50-60-70-80kg
Deadlifts 3*65-85-105-115-125kg

43/1.78m/77kg

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

165lb-175lb-185lb-195lb(miss)-195lb(miss) Both missed the jerk.

M/31/215
185-195-205-215-225

205 - 215(failed jerk) - 215 - 225 - 235(failed clean x 3 attempts)
Not a good day for me
m/52/5'11"/200# 

45kg/100lbs
50/110
52.5/115
55/120
55/120

May not look like much, but it is the first time ever I did PC&Press with 55kg and it felt great.

50, 60, 65, 70, 75 kg
👍😅

115,135,155,165,165
RESTED 2:00MIN AVARAGE

SLIPS: stretching, L-sits, Handstands

C&J:
115-135-155-175-185

M/45/6'2"/180#

Squat clean/split jerk
135/145/155/165/175#

Traveling for a couple of weeks, with access to a very good club gym (Don Shula's). They seem to have lots of everything (even a wall balls area and Rogue GHDs) but I don't know whether they allow heavy C&J. Yesterday I subbed a version from last Friday (back squats / rope climbs) so today I am subbing a hybrid of yesterday and today:

5 rounds for time of
3 weighted / 5 strict / 7 kipping pull-ups
then
20 minutes of SLIPS

Time: about 9 minutes
Sets: 15 (1-2-3-4-5 -- see the trend??)
Weight: 20lbs for rds 1-2, 15lbs for 3-4-5

I probably could not have completed 10 rounds of yesterday's structure; 5 was enough for me! It didn't help that yesterday I subbed 21-15-9 pull-ups for the rope climbs.

SLIPS✅
155-155-155-165-170
squat clean/split jerk

compare to :135-155-175-155-155

Jackie 65# 3-3-3-3-3

Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
137.5
147.5
162.5
187.5
200.

55-60-65-70-75kg / failed 80

SLIPS ✅
135-135-140-145-150lbs

SLIPS
pwr cln/split jerk
140
145
155
160
170-
m/50/175
Previous compare to's were sort of all over the place, 
but all time pr for cln/jerk is 190# back in 2015, so I'll take this for sure.
Form felt really smooth.

Clean & Jerks 
1@ 95-95-95-95-100  -95-95-95-95

95# felt so heavy today I had to double check I had 25s on the bar not 45s! 

174cm/75kg/29age.
✅60-✅80-✅100-✅105-✅110-❎115kg.
https://youtu.be/ME86GqzgrKE

SLIPS ✅ 
60-65-70-75-77,5kg

WOD ANALYSIS

Coaching notes:
The C&J is a core to extremity movement. It is combined of deadlift, shrug, high pull, elbow rotation, pull under, front squat, push jerk and overhead squat. As can be seen, mostly all fundamental movements are present in this movement. The athletes should evaluate their C&J record in this movement.

Template: This WOD follows both “For Completion” and “As Heavy As Possible” template. For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and AHAP is for C&J movement. 

Form: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic modality and the second combination is a heavy high skill movement from weightlifting modality. 

Purpose: The C&J is a core to extremity movement. This WOD focused on the C&J. In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set to reach the athlete’s 1RM. Athletes can strive to maximize their maximum strength in this exercise. Resistance must be selected so that it is an athlete’s one repetition maximum. If the athletes do not have a good rest between sets, their record will drop.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

Time to perform: This high volume and heavy WOD takes about ≈ 37 min. In the SLIP part, athletes practice for 20 min, without recording. However, athletes must strive to do their best for perform C&J and should rest 3 to 5 minutes between sets.

Running a class: Trainers have ≈ 23 min for set other parts of class.

Physiology (GPP): Strength and muscular endurance play the major role in this exercise. Furthermore, mobility, balance and coordination are challenged in this WOD.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, low repetitions per set will make use of the phosphagen system in second part.

Anatomy:
Clean and Jerk: Agonist: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
Synergist: Serratus anterior, Pectoralis major (clavicular head), Hamstring, Gastrocnemius, Soleus.
_________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up ≈ 5 min
WOD ≈ 37 min
Cool-down ≈ 10 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

100kg-100kg-100kg-100kg-110kg
CFHIM - MAKING PEOPLE BETTER

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Clean and jerk - jumping, jumping again, upright torso, change of shape, lunge, overhead

WHAT ABOUT THE REPS
1 rep maxes are usually meant for testing. But you'll still probably get stronger by doing 5 heavy sets of 1... just probably not as much as you would for a 5 or 7 or so.

TECHNIQUE SCALE
1 rep does not give us a lot of blocked practice, so I'd try sets of 10, alternating feet. Rest as needed between or do some SLIPS.

CONSISTENCY SCALE
AMRAP in 20 minutes of:
20 hang cleans
10 strict press
20 lunges

INTENSITY SCALE
As is.

MY STUFF
I did quite a few sets of 215 and 225 in between cleaning and washing down stuff here, then tried for 245. Got the clean, wussed out on the split jerk. Twice.

GENERAL FEAR LEVEL: 3