CFWUx2 10*45dl*2 burgener +1cj 10*95dl+1cj
106-117 135-146-157 168-173.5(f)-173.5-179 184.5(f)

95,100,110,120,130,145,155,160,165(FJ)

155Lbsx5
160x5
170x3
180x3
170x3(squat cleans)
185x1
195x1
200x1
195x1

back felt weak so pendlay rows after: 
8x153lb. 
10x133x2
15x113
15x103

178/41/69”

M/47/67”/180
5x135
5x145
3x155
3x160
3x165
1x170
1x175
1x180
1x185
failed 195

5 cycled reps and 1 squat clean and jerk @ 155#
5 cycled reps and 1 squat clean and jerk @ 185#
3 cycled reps and 1 squat clean and jerk @ 190#
3 cycled reps and 1 squat clean and jerk @ 195#
1 squat clean and jerk @ 225# 

5-5-5-5-5 63kgd

M/34/6'/175#

x5 power cleans and push jerks at 185 lb.
x3 power cleans and push jerks at 205 lb.
x1 squat clean and split jerk at 235 lb.

155-165-175-185-195x2-195-195-200-205

40-50-60-70-80-90-100-110-120kg (CFHIM - 46/93kg)

140,160,160,165,170,185,205 ...DNF

191003: 135,155,160,165,175,195,205,205, 210(pr)
170607:
135,145,155,155,160,175,185,200(f),190

5 @ 185#
5 @ 215
3 @ 230 
3 @ 245
3 @ 255
1 @ 265
1 @ 270
1 @ 275
1 @ 285

Worked on consistency, and had no misses! 

5: 115
5: 120
3: 125
3: 130
3: 135
1: 145
1: 150
1: 155
1: 160

M39/6’0”/190

135-155-185-185-195-205-215(f)-215(f)-215(f)

trying out some funky squishy shoes, heavy felt weak today.

70-75fail-77,5-80fail-80fail-82,5-85fail-85fail-85fail

95-115-135-135-135-155-165-165-185

5x5 squat clean & push jerk

135-145-155-165-170

Light 400m run after each set for the hell of it.

I am new to C&Js 
5 - 105
5 - 120
5 - 130
3 - 135
3 - 140
3 - 145
1 - 150
1 - 160
1 - 170
1 - 175

155/165/195x3/215/225x3

M/27/204lb/6’1”

M/25/5'8"/160lb
CrossFit AFK

135-145-155-160-165-175-185-195(miss jerk)-195(miss jerk)

RX
65-75
85-95-100PR
110-120F-110-115

F/24/5’5/140
CrossFit AFK

Got a PR on C&J last week, so did a consistency scale of singles at 95%
5x115
5x125
3x145
3x155
3x165
1x185
1x175
1x175
1x175

5x65
5x75
3x85
3x95
3x115
1x135
1x145
1x165

5 at 75lbs
5 at 75lbs
3 at 95lbs
3 at 95lbs
3 at 95lbs
1 at 115lbs
1 at 125lbs
1 at 135lbs
failed 1 at 155lbs
12:00

95-115-135-165-185-225-245-255-225

95 105 115 135 135 135 145 155 165fx2

JonNYC

Clean and jerk 
5- 85
5- 90 fallo
3- 100 fallo
3- 95 
3- 95 
1- 110
1- 115 fallo
1 - 110

CL&J
135-135-145-155-155-165-175-185-195

190920 so failed on the 195

5x135,150, 3x155,160,165, 1x170, 185 (T-PR), Failed twice at 190. 

Rx
5’s: 125, 135lbs
3’s: 145, 150, 155lbs 
1’s: 160, 165, 170, 170lbs 

Forearms are killing me...modified to power c&j + sq c&j 1 rep each @ 135#/140/145/150/155/160/165

5 : 40kg
5 : 42.5kg
3 : 45kg
3 : 47.5kg
3 : 50kg
1 : 55kg
1 : 57.5kg
1 : 57.5kg
1 : 60kg

I only had 185lb at home so I made this a c&j complex of:

DL
hang clean
full clean
front squat
jerk

95 for sets of 5
135 for sets of 3
185 for 1

M/55/185/6’0”

C&J
5 @ 135
5 @ 145
3 @ 155
3 @ 165
3 @ 175
1 @ 180
1 @ 185
1 @ 190
1 @ 195

2 min rest between sets

10K run mixed into this....
5 C&J 115#
1 Mile Run
5 C&J 115#
1 Mile Run
5 C&J 115#
1 Mile Run 
5 C&J 115#
1 Mile Run
5 C&J 115#
1 Mile Run
5 C&J 115#
1 Mile Run 
5C&J 115#
65 Mins
56/M

x5: 165-185 
x3: 195-205-215 
x1: 225-235-245(fail)-245(fail) 
m/52/5'11"/200#

I've missed like 6 months of training due to all kinds of different stuff. But just seeing James makes some motivational magic in me. I'll go do the workout and get back to disciplined routine.

Slept bad,body feeling tired and wrist is tight.  Flipped the reps:
5x: 35#/35/45/45, 3x: 55/65/70, 1x: 70/75
85 is my full c&j PR so not hating that.

1st time doing clean and jerk “properly” 
 Warm up.
5-95#
5-95#
3-115#
3-115#
3-115#
1-135#
1-135#
1-135#
1-135# (missed the clean) was done at this point. 

Did yesterday’s Cindy. Results there. 

nice discussion yesterday on strict vs. kipping pull-ups. Agree with Charlie...kipping  is tough on old shoulders. 

115-135-155-175-185-205-225-235-245

35/195/5’9/M

Did both yesterday and today's workout.

Cindy w/ 20lb vest - 14 rounds even.

C&J
155
160
170
170
170
185
190
195
200 - PR

Ok time for candy and beers.

5@ 85, 95
3@ 105, 105, 115
1@ 115, 115, 115, 125 
Pb is 125 (failed at 135) so I'm pumped with today

C&J
5@55/60#
3@65/70/75#
1@80/85/85/90#

5x 140, 150lbs
3x 155, 160, 165lbs
1x 175, 185, 195(Fail twice on the jerk)

M/43/175lbs/5'11"

Pwr cln/jrk
95/105
115/125/135
155
170 f on jrk
170
170
m/50/175
Chris S.----Go Green!:)

Clean and jerk 5-5-3-3-3-1-1-1-1 reps
102.5 x5
142.5x5
155x3
170x3
185x3
197.5x1
202.5x1
205x1
210x1

5x 110 - 120*
3x 125 - 130 - 135*
1x 140 - 145* - 147.5* - 150*

*All PRs for reps at weight.
"Feelin' it" today. I'm still a little guy, though: the last 2 lifts were more G2O than true jerk.

Chris’s Technique scale (sort of):
120 reps total
15 reps hang squat C&J 45#
(remaining reps are all squat C&J)
3 rds of 12 at 65#
4 rds of 12 at 75#
1 rd of 8 at 95#
2 rds of 5 at 105#
1 rd of 3 at 115#

All jerks were split with alternating feet each rep. Legs are pretty sore between today and yesterday, but a good workout still.

Tweaked my right shoulder so scaled to:
Power Clean 5-5-3-3-3-1-1-1-1-1: 95#, 100, 105, 110, 115, 105x5
Added: 1 mile run, 2,000 meter row, 1 mile run.

5 at 135#
5 at 155#
3 at 175#
3 at 185#
3 at 195#
1 at 205#
1 at 215#
1 at 225#
1 at 235#

5x 40kg
3x 50 kg
1x 70kg

M/36/170lb/5’7”

135 x5
155 x 5
165 x 3
163 x 2 (fail on 3rd)
165 X3
175 X 1
185 x 1
190 x 1
195f

Clean & Jerks
5@ 65/75
3 @ 80/85/90
1 @ 95/100/105/110/115(F)

95-115-115-115-125-125-135-135-145(f) lbs.

5 : 40kg
5 : 50kg
3 : 60kg
3 : 70kg
3 : 85kg
1 : 92.5kg
1 : 101kg
1 : 105kg (raw)
1 : x 110kg (squat clean, knee and belt)

174cm/75kg/29age.
:80-85-87-89-91-100-105-110-115KG.
https://youtu.be/r1veXAl0-Tg

I remember when CrossFit was cool. Now its just a means to an end, which is sort of cool in itself. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Jumping with really heavy weight and an emphasis on 1) transition positions, 2) upright torso, 3) overhead

WHAT ABOUT THE FORMAT
James Hobart says it all. Also, I always get mixed up between James Hobart and Austin Malleolo (spelling?)

TECHNIQUE SCALE
For quality:
120 clean and jerks, alternate feet each time
*use a weight that makes sense doing 120 clean and jerks (not that 120 clean and jerks would ever make sense, but you know what I mean)

CONSISTENCY SCALE
AMRAP in 20 minutes of:
5 heavy clean and jerks
"Run" 200 meters (more as a recovery than anything)
*first 10 minutes just do the clean and the second 10 minutes just do the split jerk

INTENSITY SCALE
Pick either 1, 3, or 5 rep
10 rounds of:
Sprint 50 meters
Clean and jerk whatever rep you picked
*this is if you just aren't feeling like a heavy weight is going to happen on this day, adding fatigue to a lighter weight makes it feel heavier and is also practicing for a regular workout

MY STUFF
I did a bunch of sets of 5 touch-and-go at 155 then ended ups shooting around instead.

GENERAL FEAR LEVEL: 3