남(m)/47/171cm/99kg/231204/
Front squat 1-1-1-1-1 reps
Then,
1,000-m row for time
Post squat loads and row time to comments./
20- 20- 20- 20- 20kg
로잉(1회당 8m) /
7분42초/
월요일 저녁와드

215-230-235-240-245 Rx'd

3:30.4 (PR)

CFWUx2 FS 10 10 5 3 3
80kg 85 85 90 90

I question the second point on "Loose Fingertip Grip".   I mean, it can be done...but if you are a cleaner (Oly) I do not think it should be done.  Thoughts?

CFWUx2 FS 10 10 5 3 3
80kg 85 85 90 90kg
4:15 row

5x3. 75. 77.5. 77.5. 77.5. 77.5kg slow reps. May have done an extra set at 77.5kg.
4:50 @ level 3 (not sure it makes much difference to 4)

235-255-275-290-300

3:59

M47/67”/180
235/245/255/265/270(275f)
1,000m row 3:45.5

125
175
205
225
245
820m run @ 3:54

155,165,175,185,195. 3:38.2

235-265m-245-255-265m (PB is 275) might’ve gotten 265 with more food today, but I’m also lighter than when I got 275 by about 10lb. and not on the creatine...

3:26.9 1km. Row at 4/5 damper...PR by 1-3 seconds I believe. Felt pretty good maintaining 1:43-1:46 pace until the last 400m so I pushed harder on the last 35 strokes to get it over with! Not drinking since Friday has me feeling better endurance-wise I think! 

182/41/69”

100-110-120-130-140-150 kgs
3:00 rwx 

M/187cm/94kg

FrontSquat kg: 120 /130 Fail / 130 Fail / 125

1000m Row 3:10,5

275-285-295-305-295

3:28

Front squat 1-1-1-1-1 reps
Then,
1,000-m row for time

GENERAL WARM-UP

3 rounds for 20-seconds of:
Samson Stretch
Single-unders or jumping jacks
Jumping lunges
Air squats
Jump squats

3 rounds of:
5 legs-only pulls on rower
5 legs plus back pull on rower
10 full strokes on rower
10 alligator rolls

EMOM 5
3-5 squat therapy reps

SPECIFIC WARM-UP

Front squat
Perform all reps with an empty barbell:
20 elbow rotations
10 strict presses
5 front squats with 2 second pause at bottom
5 1 ¼ front squats
5 front squats

175 ✅
195 ✅
225 ✅
235 ✅ pr
240 ✅ pr

Row:
3:29.4

M/34/6'/175#

245/275/305(5# PR)/285/285

95, 105, 110, 115 (F), 112.5 
Completed 20200922
Didn't push due to lower back instability. 

185, 205, 225, 245 - skipped last rep to be cautious w/ lower back, plus collarbone
Rode bike for 5:00 for 1.64 miles and 71 cals

143,153,173,178,173 in lbs

sub row for kb swing @35 lbs
3mins 21secs

175-195-215-235-255 all in lbs.
Didn't have a row, all treadmills were taken so I did 1000m on the elliptical: 10:16

185-195-205NG- NG-NG
 
Time:  4:19.6

M/24/5'8"/160lb
CrossFit AFK
265lb-175lb-285lb-295lb-300lb(miss)

3:27 

245-260-270-280-275
3:23

Subbed dbs Bulgarian split squats 
25# dbs (3 per side) - 30 (3x) - 40 (3x) - 50 (3x) - 50 (5x)

225
235
245
255
265
270 F

Happy to hit 265 – legs are coming back.  Went mtn. biking with Colin (12yo) afterwards.  8.4 miles – he has really improved; he kept up pretty much the whole way.  Can’t underestimate that dude.

47m/5'10"/180

Rx
 155-165-175-180PR-185PR
1000m row - 3:34.7 

Connor Rx
95-115-135-155-165
1K row 4:11

Sheri Rx
115-115-115-115-115
1K row 5:03

Front squat 1-1-1-1-1 reps
255, 275, 295, 315, 325

Then,
1,000-m row for time
03:25

185-205-215-225-225

3:36.7

135-145-155-160-145
3:30.8

Jackie
75-75-75-75-75
4:34

Subs/scale:
  dumbbell front squat 2x70#: 5, 3, 3, 3, 3
  100  2x20#DB SDHP (2:47)

Front squat singles - 185, 195, 205, 215, 225lbs

1,000 m row 3:27.8
Rowed the 1st 400m and last 100m hard.  The 500m in between I was just trying to hold on and not stop.

175
185
195
205
215
225 (did extra cause I had more in the tank)

4:08 1000m row

50, 55, 60, 65, 70 kg
4.28 min 😅👍

need a lot of work on front squats
75lb 5 reps
1 mile run with 20lb weight vest
14:45

165#/185/205pr/225pr/235pr
Row, 3:34.7

Last 1rm was 1/2020: 190...531 has helped quite a bit!

M/34/6’/220
midline is still BANGED UP from last cycle. Squats suffered. 
205/225/255/270(f)/255(f) outta gas 

row: 3:34.2 which is a 1 second Pr! I guess that’s worth celebrating?

Used cross grip & did 3reps:
35#/45/55/65/75
Row 1k 4:46

between the virus and fires, I really miss being outside!  

Rest 2 min then retry 1k 4:35

Analisis:

Goal: STREGH/ atp phatway 
Duration:25 min
Reps: low=1 x RDS load:heavy reps
Volumen: 5 heavy front squats reps total.

Breakdown:
Atp pathway (system anaerobic alactic) is the primary work.
Duration 5 rounds, 5:00 x round
For recovery.
The front squat is a squat whit the bar on the rack position.
Try to find you 1 rm.
The rep scheme is 1-1-1-1-1 single rep.
Your first heavy attemp is your first round.
Add load every rep.

Class 60 min:
Brief: 3 min
Warm up general :6 min
Warm up esp: 10 :min
Rest :2 min
Wod :25 Min
Finisher :8 min 
COOLDOWN :6 min

wod details:
https://www.instagram.com/invites/contact/?i=2cxf6v8v6683&utm_content=j09acob

255-265-275-285-295 
Row in 3:27.1
m/52/5'11"/200#	

185,205(2),195,195. Subbed run, actually about 750m 3:46. Still easing back from vacation. 

M/32/201lb/6’1”

Front squat 
1(90kg)
1(95kg)
1(97,5kg)
1(100kg)
1(102,5kg)
Then,
1,000-m row for time: 3:26”

in lbs

155-165-170-170-170

Front squats 
95-105-115-125-125

100 single arm banded (black & red) face pulls (50 ea)
3:55

Front squat 1.1.1.1.1
185
205
225
245
275

Row 1000m 3:53

65
95
115
115
125

5:56 1000m row

H//T Chris S for variation ideas. I did "Technique Scale" 5 sets of 15 reps at:
90-100-110-120-125 lbs

Rested about 4 minutes after each set.
All bars from ground, and each 1st rep was squat clean.

Then subbed 50 calories on elliptical machine (converts to 1250m rowing):
5:12

Boy did I need that Rest Day yesterday! Shame I didn't take it, opting for a 5mi trail run instead. Way fun! But not the best way to prep the quads for 200916.

Rx
95-115-125-135-140# FS
1000m row 4:24

Front squat 1-1-1-1-1 reps
Then,
1,000-m row for time
Post squat loads and row time to 
156.-175-195-212.5-242.5
4:00.4

115-135-155-165-175

3:40.2

PB on both the 1000m and the front squat. ‘Twas a great morning. 

Power Clean + Front Squat

125-125-135-155-155

1 mile run - 5:44

165-170-185(f)-170-170-185
then 1,000m run 
4:01

Front Squat 1@ 125#, 135, 145, 150, 155
Row 1,000 meters = 4:06

Warm up: easy 400m row, air squats, 4 min Tabata L-sits on parallettes, front squats from 55# to 115#

260, 280, 290, 300, 320 (to the bottom, couldn’t get out of the hole)
3:30.2 on the row. 

M, 73”, 230lb, 39y

110-115-120-125-130KG.
ROW：3'32''.
https://youtu.be/y7tHPF42t6M

rx
170/170/170/170/170(F) not below parallel 
Immediately into
1000m row
4:23.8
m/50/175

185, 205, 225, 245,  260

3:27.7 Rx 

M/45/6'2"/180#

FS 
175-185-195-205-210#
3 mins rest then
1000m row
3:29

F. Squat: 75-80-90-95-100KG
1K Row: 3’51”

WOD ANALYSIS

Coaching notes:

Template: This WOD follows “As Heavy As Possible” and “For Time” template respectively. The athletes must perform front squat with as heaviest resistance as possible, so the scoring is based on the heaviest weight used and then they must perform 1000 m run in the shortest time possible, so scoring is based on as fast as possible in this part.

Modality: In fact, this WOD combined two single modality WODs in one. The first combination is heavy weightlifting movement and the second combination is a sprint run from metcon modality.

Purpose: The purpose of the exercise is to improve the strength of the lower body and cardiorespiratory capacity. 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. In this part, recovery has not been a limiting factor. After that, they should run with their maximal effort.

Time to perform: This WOD takes about ≈ 21 min. In the first part, athletes must strive to do their best and should rest at least 3minutes between sets. This part takes about 16 min. Furthermore, the 1000 m run takes about less than 5 min.

Running a class: Trainers have ≈ 39 min for set other parts of class.

Physiology (GPP): Strength, cardiorespiratory endurance and speed plays the major role in this exercise.

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

Anatomy: 
Front squat: Gluteus maximus, Quadriceps.
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior
_____________________

Running a 60 min class:
Whiteboard ≈ 3 min 
General warm up ≈ 5 min
Specific warm-up for squat: ≈ 6 min
Specific warm-up for run: ≈ 4 min
WOD ≈ 21 min
Cool-down ≈ 10 min

Additional time: It remains ≈ 12 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

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Front squat - squatting, heavy weight, upright torso
Row - locomotion, monostructural, a distance right at the limits of what we could keep a "fast" pace

WHAT ABOUT THE FORMAT
In general, we are looking at lifting something heavy for a while, then doing some kind of a test. The lifting is first, so they want that to be the priority. But intensity is first today, so rest as needed between squat sets and rest as needed before the row/run.

TECHNIQUE SCALE
Same format, make the squats like 12-20 per set.

CONSISTENCY SCALE
AMRAP in 20 minutes of:
Some kind of middle-distance run
Some number of front squats that makes the last few reps difficult

INTENSITY SCALE
Switch the order.

MY STUFF
I did weighted dips (made up from a few weeks ago) and 185-lb. front squats in between cleaning some stuff

GENERAL FEAR LEVEL: 6

Wish my squats looked as solid as hobart's

I really like the recent addition of "points of emphasis" visualization graphics.  Nicely done.