남(m)/46/171cm/93kg/230331/
Isabel/
30 snatches for time
♀ 95 lb. ♂ 135 lb.
Post your workout choice, time, and load to comments./
24분40초(29개 반칙)/
금요일 저녁 첫번째와드/
무게 치는 것 연습삼아 함

CFWUx2 10*45dl burgener 10*95dl 95sn*3
14:49
106lb snatch

Grace 2:45 rx
https://www.instagram.com/tv/CcDc5K2AnM7/?utm_medium=copy_link 

Grace
9:13 @ 100 lb.

M/50/5'9"/161
2:36 @ 95 for grace

4:57 @35kg squat snatch
Prev. 4:30 30.10.12 55k (90%) long time ago but pretty sure power snatch

4:14 Grace

Isabel - 5:45

Grace rx 14:47

Isabel 4:16 rx’d

Grace: 4:46 rx’d 

last grace was 4:13 which was a PR...July 4, 2018. 

Overhead mobility could be better in the jerk. Work capacity held me back. 

180/41/69”

Rx 6:37-Grace

Isabel

3:07

Grace: 12:35 - All 135# power cleans/push jerks. Decided to drop each rep rather than touch and go, which was easier.  Probably could've benefited from a longer warmup because I picked up the pace after about 15 reps.  Not a scorching time by any means but happy nonetheless.  Finished w/ ab work.

Grace 
135#
8:55

M/34/6’/175#

”Isabel”
4:24, Rx

Grace: 5:19

Did Isabel with 95lb BB. Since I went light, decided to do 40 reps. 
5:52 @ 30 reps
8:11 @ 40 reps

Grace Rx: 8:34

95#
5:12 at altitude and in a face mask. Brutal, even at 10# lighter than normal. 

WU:
10 x squat, pullup, pushup, situp, b.ext.
with 20 kg BB 5 x DL, hang clean, bic. curls, front sq, sh. press, back sq, back sh. press, OH squat
DL 3 x 50-80-100-120 kg; Sh. press: 3 x 40-45-50 kg

30 x 50 kg sq. clean & jerk 

5:40

Completed on July 18

Grace - 1:58.52 Rx

PR time for me by 30 seconds!

6’1”/M/27/200

Grace 
3:30 @75lbs. 
Couldn't decide on 75 or 85 so 75 was probably a good scale. 

Grace RX
5m52s
slow n controlled on decents
keep well thanks

Did Isabel w (2 dumbbells) (25#) 1:55

Isabel (65#) 4:24
Did a lot of power snatches @ 95# before hitting this wod. Very hot & humid here!
First time in about a month with a barbell...I've been babying a bad knee. Long Swim after...Lots of swimming lately. :)

Warm up: x1
Samson Stretch, overhead squat, sit-ups, pull-ups 5, back extensions, dips 5

Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
♀ 95 lb. ♂ 135 lb.
Post your workout choice, time, and load to comments.

Grace:
10:58, 135lb.

PRIORITY:
As WOD describes

SCALING:
None

SUBSTITUTIONS:
None

M/42/6’3”/215
Played around w/ 2-rep squat C&J to 205, then 
3:32 Grace

Prev: 3:38
PB: 2:40

Did a scaled dumbbell versus bc fucking quarantine... "Grace" at 30 squat clean and jerks per arm with a 65 db got 6:58

34/M/180/5’8

Grace @ 95  (Women’s RX due to not enough weights at home)

2:33

M/34/6’/220

Isabel at 95#: 11:01

No weights, so did 30 strict muscle ups. 13ish minutes

Isabel 6:19, 135 lbs

Did everyone miss the OR part to this? Lots of people doing both LOL

At 13:00 hrs Completed 5 Mile Terrian Ruck with 20# TacVest 
Then at 18:30 hrs completed:
50 Cal Air Bike Warm Up     4:00
30 Clean & Jerks 95#            4:12
50 Cal Air Bike Cool Down   2:47 

Grace 60# 4:03

30 power clean & Press (75lbs)

13 min

Isabel at 45# 2:21  15 min rest then 
Grace at 45# 2:57.  Both as power lift.
at same scale, respectively.
181110 = 2:39 & 3:12   180613 = 2:51 & 3:34
I think the 2on/2off schedule is agreeing with me...

Isabel 65# BB 1:49
5 min rest 
Grace 35# DB 2:02

M/24/5'8"/160lb
200715 - Isabel - 6:36 - Rx (PR)
181110 - Isabel - 8:44 - Rx

Between these two workouts I did Isabel at 95 lb. on 191008  on my own to feel it fast (2:28). When it was programed on 200210 I then did it at 115 lb. to again see how close I could keep it to my 95 lb. Isabel (3:42). After that I knew for sure I could PR next time. Today I was pretty sore from squats and still a little off from the last cycle. (my rest day is off from camping this weekend). I definitely felt like I could have taken even more time off. For next time.

Grace 115# 4 minutes

Then 

Isabel 95# 2'46'

Workout of the Day
Grace
30 clean and jerks for time
112 lb
------------------------------------------
04:52:53 min

Grace RX 
7:17

Grace @ 115lbs
3:46
Then did Isabel @ 95lbs as an EMOM
So 5 rounds of 6
4:24

Isabel
2:29 s
55#
F/23/5’5/140

4:59
45# db ea side 
164# bodyweight 

Grace Rx. 2nd ever attempt.
6:25 (12/28/19-11:47)

Isabel 95#...1st ever attempt, plan on gradually increase weight to Rx
3:25

Grace Rx’d 
4:28 (PR)

Grace 
4:35 PR (75#)

Compare to: 5:07 PR (75#)

Grace 4:02rx

Isabel (power)
5:35

With 60# DBs, 4:10. 

Not mentally ready today to hit Grace with the barbell, so tried this variation.  It’s harder with dumbbells, but that is good in a way, because it slows you down.  Ian (15yo) joined me today, and did his first Grace, scaled to 45# (just the bar) – he did it in 4:24.

47m/5'10"/185

Isabel Rx - 5:18
17 second PR
m/52/5'11"/200#

Almost brought a tear to my eye seeing two children supporting each other in being strong. An wonderful example for what is possible. 

35/195/5’9/M

Isabel Rx: 3:35 (18 second PR!) 

Isabel 
30 SN (95lbs)
2:36

30 C & J @ 50kg - 6 min
👍😅

Fantastic, 
Should be mandatory viewing for all parents. 
Good for you . You are to be honored for having the courage to do what is right for your family. 
Drjohn

Last time (and the time before) I did both Isabel and Grace, back-to-back, scaled to 90lbs with a short break in between. This time, I replaced the 90lbs barbell with 35.5lbs dumbbells and did this:

For time, 3 rounds of:
15 left-arm hang power snatches
15 right-arm hang power snatches
15 hang power clean & jerks (2 DBs)
1 minute rest between rounds
12:52

Grace - 115# - 3:49 

compare to:
Intermediate (115 lbs.) -- 4:51
June 14th, 2018 

Jackie:
55# 3:35

Grace
30 clean and jerks for time
115 lbs 4:26

Grace 
scaled to 95lbs 
3:29

2:42
CFHIM - MAKING PEOPLE BETTER

Grace at 115#
4:17  pr
compare to June 2018 was 4:44
rest 5 min
Isabel at 65#
2:19  pr
compare to was June 2018 was 2:50
m/50/175

3:29
45 reps 2x45# dumbbells 

30 Power Snatches @ 95# in 6:02

Double 24kg dead clean & jerk kettlebell Grace
5:34
43/1.78m/77kg

Grace

3:50 @ 105lbs

Last Grace - 191013 - 5 months post disc herniation - 5:47 @ 85lbs. 

Grace:3'58''.RX
https://youtu.be/MKuCyDtKEWg
am：30 strict bar muscle ups.
https://youtu.be/_Y0omAYN3cE

Isabell 4.20 with 16kg dumbbells 

Questo video è semplicemente bellissimo!!! 😍 
I loro commenti dopo l’wod sono priceless!!! 🤩 
Piccole CrossFitters!!! 💪🏼🏋🏼‍♀️

“Isabel”
50kg Time:5’

Grace 30 @ 95# 6:08. Broke it up into sets of 5 every minute 

WOD ANALYSIS

Coaching notes:

Modality: This exercise is a single modality that is includes a moderate weightlifting movement.

Purpose: The main focus in this WOD is to challenge the stamina and to some extent strength.

Note: Athletes should use a resistance that can perform 7 consecutive repetitions.

Note:  The break time between performances should be kept to a minimum.

Suggested Strategy:
Ensure that the following strategy is explained to athletes looking for a new record.
• Athletes can continue repetitions with touch and go reps to increase the speed.
• Some athletes need to perform this exercise in several parts due to their inability to perform 30 consecutive repetitions.
•They should be encouraged to stop before they reach full muscle fatigue and continue after a while rest.

Time to perform: This high rep WOD takes about ≈ 4 - 5 min, so if the athletes perform it longer than it, trainer can scale the WOD. Advanced athletes can do it under 3 min. 

World record: The shortest time for perform isabel is 51 seconds by Eddie Hall.

Running a class: Trainers have ≈ 55 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina, strength and cardiorespiratory play the major role in this exercise. 

Physiology (energy pathway): The lactic acid is the dominant energy pathway in this exercise program.

Anatomy:
C&J: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up: ≈ 8 min
WOD: ≈ 5 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 29 minutes that can be divided in specific warm-up or cool-down

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

Oh wow the end is definitely worth waiting for! “There’s a lot of food in your muscles” 😂 

Champions Club Scaling Notes

RANT
For as long as I've been in CrossFit I've heard the argument that high-rep Olympic lifting is bad: 1) because it's dangerous and 2) because they're highly technical movements and should be done without fatigue. In a general sense, clean & jerk/snatch are getting something from the ground to over the head. But in a slightly more specific sense, they are both just jumping. The general positions and coordination needed to unweight and land in a different pose is fine to practice repeatedly with high reps on box jumps and kettlebell swings, so why not Oly lifts? The fine points - hitting the best mid-thigh position, missing a little bit of standing up after the catch, etc. - are only applicable when a perfectly loaded barbell is in your hands. So think of this workout as 30 chances to practice jumping and landing with weight.

WHAT ABOUT THE MOVEMENTS
Clean and jerk/snatch - jumping, external load, jumping again, upright torso, change of position
*note, in regular workouts I see c&j and think partial squat on clean, no press-out on the jerk, and a full squat/no press out on snatch. This is a benchmark, so ground-to-overhead is usually cool, and can get a little sloppy at the end

WHAT ABOUT THE FORMAT
The 400-meter dash of Olympic lifts

TECHNIQUE SCALE
Practice clean and jerks or snatches for 20 minutes for the warmup then scroll back and pick a different workout

CONSISTENCY SCALE
3 sets of 30 reps, each for time. Pick one of the movements.

INTENSITY SCALE
As is

MY STUFF
Kinda just checked the box on this. 95 lbs for Isabel in between sessions. I think my time was 2:32.

GENERAL FEAR LEVEL: 8

Look at these hooligans running around shirtless! Awesome video Sevan (sounds like Sevan at least). Great garage gym set-up.