CFWUx2 2*each movement*45
95 106 117 128 139 150 155.5(f split jerk)

5 Burpees followed by thrusters, push press, press - 5@25, 4@35, 3@40, 2@45, 1@50kg

95L,105R,115L,125R,135L,140(F split jerk),140L

Scaled; 30# dumbbells for all sets, all i got at home, still felt fun.

155-160-170-175-175-175 (pr at 175)
only started the final set with a clean. 175 felt easier each time. 


180/41/69”

No bar available. Used a pair of 50 lbs. dumbbells. 
1-2-3-3-3-3-3 reps

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

135lb-140lb-145lb-150lb-155lb-160lb-165lb

M/47/67"/180
135/145/150/155/160/165/170 (5lb pr from 171030)  
I didn't try for 175 because I was happy with a 5lb pr. 

Compare to 171030: 135/135/145/150/155/165/175 failed split jerk

135-150-165-175-180-185-190

M/34/6'/175#

175/195/205/215/185

E3MOM, actually did split jerks, and used dumbbells

90, 90, 100, 100, 100, 110, 110

115-140-155-170-175-180-185(pr)
171115: 95-135-145-155-165-170(f, push press)-160

135-155-175x2-185x2-190

M/27/6’1”/199lb

This was tough!

115-135-155-175 (F on PJ/SJ)-155-155

Then did 1 C&J at 175 lbs EMOM x 5, light Sott's press and some freestanding HS practice.

135-145-150-155-160-165-170

pleased with the result. That last set was tough.

65, 75, 85, 95, 100, 105, 105

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

40lb- 45-50-55-60-65-70

남/49/86
155-175-180-180(x)-175-175-175

205-205-205-205-205-205-215lbs.

reclaiming my fitness with main site accountability

75-95-115-125-130
thruster to push press was tough due to mobility

meathead finisher 3x15 dB tricep extension
mobility- Lotta lax ball lats

150-160-170-180-190-200-205

95-115-135-145-155-160-165-170-185 (f)

Went 75lbs x10 for each exercise to warm-up. 

95-100-105-110-115-120-125

135-155-175-185-195-205-215lbs

M/55/185/6’0”
Th/PP/PJ/SJ
155/165/170/175/180/185/190
2 min rest between sets

# 30 - 34 - 40 - 44 - 48 - 52 - 56 kg
 😉

M31/83kg

1=60kg
2=70kg
3=75kg
4=80kg
5=82.5kg
6=85kg
7=87.5kg

M/46/6'2"/185#

7x1 with 53# DxKB's
7x1 each arm with 70# KB

135-155-165-170-170-170-185(f)

Went for it on the last set. Got the thruster but failed the push press. 

Had such an awesome time at Brownsburg, IN. The trainers were so amazing and helpful. They definitely made the weekend so fun and enjoyable!! Thanks, Jess, Pablo and Greg!! 

7 rounds of 95lbs

165 - 175 - 185 - 195 - 205 - 215 - 225
today felt pretty good (took the barbell from the ground)
m/52/5'11"/200#	 

Did a few 500m row sprints, trying to improve cardio.
WOD went better than I thought 35#/40/45/50/55/60/65
Wrist is tight but held up. 

M/40/5’8”/190
95-105-135-145-155-160-165

45/55/65/70/75/80/85/90#

Forgot to do the thrusters this morning - oops!. Didn't feel it going really heavy today, so did more of a practice sort of thing:
PP/PJ/SJ - 4 reps each leading right into the next lift (i.e. 12 reps total at each weight)
45# - 55 - 65 - 75 - 95 - 105
:30 plank and 10 steps walking lunges between each round

Then 4 rds (no time)
6 C&J at 105# (touch and go)
:20 L-Sit
20 steps walking lunge

Did a bit of rope work and HS hold practice as part of warm-up and cool down too.  Happy Monday all!

115#, 135#, 145#, 155#, 160#, 165#, 170#

M/48/5’5”/190

Such a good time! Thanks Pat, Dustin and Bill.

95-115-125-135-145-155-160-165lbs(Failed on the split jerk)

Had an amazing time with Pablo, Greg, and Jess in Brownsburg, IN for the L1 course! Challenged to potentials, and lots of fun and jokes to make the weekend that much more enjoyable!

85-90-95-100-105-110-115

115-125-135-145-150 fail on jerk 
135-145-145
53, male, 68” 159 lbs

65#/80/95/105/115/125/135
Upping weight next time

95-115-135-155-160-165-170

171030: 95-115-135-155-155-155(F)-135

Workout of the Day


Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
85-115-125-135-140-150-160

raw : 60/70/75/80/85/90/92.5x

:40-50-60-60-60-60-60kg

105-115-120-125-130-140-145lbs 

“Just shut up and show!” :) Lots of great take aways from our mid-week Level 2 training with Joe and Kollin! 

M/36/170lb/5’7” 

Got up to 165#
Wobbly but locked it out

Rory S2 !!! happy !

174cm/76kg/29age.
:70-75-80-85-90-95-100kg.
https://youtu.be/41324mtFD54

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Thruster - jumping with heavy weight and an emphasis on range of motion
Push press - jumping with heavy weight and an emphasis on 1) upright torso and 2)core-to-extremity
Push jerk - jumping with heavy weight and an emphasis on landing position involving stable shoulders and an upright torso
Split jerk - jumping with heavy weight and an emphasis on unilateral loading in landing

WHAT ABOUT THE FORMAT
Rory does a great job explaining this one

TECHNIQUE SCALE
Pick one movement and do a regular max effort. Will probably cover the most areas of need if you pick thrusters at sets of 10 or so

CONSISTENCY SCALE
Light weight, do 7 reps of each before moving on to the next thing

INTENSITY SCALE
AMRAP in 5 minutes of:
Sprint 50 meters
3 thrusters
*repeat the same 5-minute sequence with push press, push jerk, and split jerk. Rest as needed between AMRAPs

MY STUFF
Did a bunch of sets with 165 in between while I was cleaning stuff at the gym

GENERAL FEAR LEVEL: 5