CFWUx2 10 20 s-press
95 106 117 117(2+1) 117(2+1) 106 106

95,105,110,115,120,125,130

112-117-122-127-127-127-132(2 reps, fail) Rx'd

120/125/130/135/140/145/150

135-135-135-135-140-135-135

Did SLIPS beforehand: 4 rounds/ e5m:
:20 front scale then transition slowly to 
:20 back scale (each leg, starting on left)
v-sit to shoulderstand to L sit on Pll’s
1 lower from free handstand on floor
regular plank: :30-:60 
calf or straddle stretching remainder of 5m

Built up with press: 5-4-3-2-1 
45-75-95-115-135

178/41/69”

63kg

M/55/185/6’0”

Strict press
3-3-3-3-3-3-3

95-105-115-125-135-145-155-165

2 min rest between sets

135-140-145-150-155-155-160

45,55,65,70,75,80, then 1 at 95

M/41/185/5'9”
115/135/135/135/135/135/135
Left shoulder felt tweaked from the Rx Row/TGU workout a few days ago.

145/150/f155(2)/145/140/140/140

125-125-125-145-145-125-125

57yo m 5’5” 150lbs
95-110-115-130(broken set)-120-115-115
poor form on 130 & 120

201123

Shoulder press 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 200726.

Goal:
100–110-115-120-130-135

Actual:
35s-40s-45s-50s-50s-50s-50s

Subbed:
Dumbbells at home

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
Building:
5x70 (50%)
4x80 (60%)
3x90 (65%)

1:00 as many double-unders as possible

95-105-115-125-130-135(only 2 reps)-135(only 1 rep).

le 26/07/2020: 55-57,5-60-62,5fail-62,5fail-60fail-57,5
57.5-60-62.5fail-62.5fail-60-60fail-57.5

75/95/125/145/165 

definitely could’ve done 175
meathead finisher- tricep band death

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

100lb-100lb-100lb-100lb-105lb-105lb-105lb

M/39/110kg
60kg
60kg
60kg
60kg
70kg
70kg
70kg

M/34/175/5’7”
115-120-120-125-125-125-125

95-105-105-115-115-115-120

Virtual Drumstick Dash
SP 3@ 45lb, 50, 55, 60, 65, 70, 75
Completed 20201126

95-105-115-125-130-135-145#. 

Same as prior on 200726. 

115, 135, 135, 140, 155Fx2

Completed on 11/23

7x3
115lbs

30-35-40-45-50-55(fail 2 reps)-55(fail 2 reps)kg

44/1.78m/73kg

95-105-115-125-115-120-115

125,135,145(2),145,145(1),135,135

E3MOM, and used dumbbells

90, 90, 90, 90, 90, 100, 100

115x3/125x3/135x1. Lb’s

M/6’1”/27/199lb

30-35-40-40-45-50-50

135-140-145-150(×2)-150(×2)-150(×2)-145

Really wanted to get 150 but just couldn't get #3 up all the way.

25#/35/45/45/55/55 wrist is done. 

50kg,55kg,60kg,62.5kg,65kg,
67.5kg,70kg (failed on 70!)

Strict Press

Shoulder Press 7x3
@95-115-145-165-175-185-195x2
then...
Viper Press 3x3 @ 145-175-205(pr)

M/39/5’10”/195

RX: 155-155-155-155-155-165-165

95, 110, 125, 135, 145, 155, 160

39M 5’9 175

135-135-135-140-145-150-155lbs.

 30 32 34 38 40 40 42 kg

M/37/1.80/90 

My wife 

F/31/1,70/70

8 8 10 10 10 10 12
beginner

Limited to 2 x 9,5kg DBs, so:

SHOULDER PRESS: AMRAP in 7 sets, 2' rest between sets.

15 / 14 / 12 / 12 / 11 / 11/ 11 = 86 reps

M/53/5’9”/168 - Newbie

WARMUP:

GENERAL WARM-UP

Jump rope: 200/100/100 - (both legs, single, single)

Complete a 5 minute AMRAP of: (3)

10 Push Ups
15 Butterfly Sit Ups
10 Sumo Deadlift High pulls (empty bar)
10 Wall Balls

SPECIFIC WARM-UP

3 rounds of:

10 per side external rotations with resistance band (6 lbs)
10 per side resistance band pull aparts (65 lbs)
10 per side resistance band pass throughs
3 shoulder press (bar)
3 shoulder press with extension (empty barbell)
3 fast shoulder press (empty barbell)

WOD:

Shoulder press 3-3-3-3-3-3-3 reps

Set 1: Focus on a full range of motion - empty barbell
Set 2: Focus on maintaining midline stabilization - empty barbell
Set 3: Focus on creating a straight bar path) - empty barbell
Set 4: 95 (2)
Set 5: 30 lb dumbell
Set 6: 35 lb dumbell
Set 7: 40 lb dumbell

5-5-5-5 back squats 
195-200-209-195#

3-3-3-3-3-3-3 shoulder press
75-85-90-95-100(2)-95-98#

145 - 155 - 165 - 175 - 180 - 185(1-x-x) - 175
m/52/5'11"/200#

M/49/5’10”/200#
135-140-145-150-150-150-155. 3ish mins rest between sets. 155 wasn’t too bad. 160 might’ve been a stretch. 

Shoulder Press 
45-45-45-55-55-65-70(1)-65(2)-55

STILL a weakness I need to work on. 

20 min SLIPS
115lbs, 115, 125, 125, 130, 135, 140x2

115-135-145-150(2)-135-145-150(2)

200726: 95-115-125-135(2)-125-130-125 ✅

95,95,105,105,115,115,125

85, 115, 135, 145, 155, 
47/195/5’11

11/23/20: to 105#
4/23/16: 115 125 125 125 115 125 125 (PR)
8/2/15: 95 115 115 115 115(4) 2/13: 95 105 105
3/11: 105 105 115(1) 110 (2) 105 105
3/10: 95 95 100 105 110(2) 105 110(2)

JonNYC

Shoulder press 
3 at 95lbs
3 at 95lbs
3 at 95lbs
3 at 115lbs
3 at 115lbs
3 at 115lbs
3 at 125lbs

105's for all

Look mom! I’m on the CrossFit webpage! 

This was one hell of a weekend! Awesome coaches/teachers, inspiring indeed, full of energy and knowledge! I really enjoyed their way of teaching, showing and correcting. After this course I feel that something changed inside me and now I feel even more comfortable as a coach and as an athlete! Thank you guys at CF HQ as well as Tefy, Mario and Rich. 

Keep up the good work! Greetings from Mexico City! 

135-140-145-150-140-145-135

95-100-105-105-100-95-95

REALLY struggling today. (Multiple fails at 105.) I did Barbara yesterday (not Saturday) and I'm feeling a lot of fatigue in the traps / delts / everything you use in a shoulder press.

M/46/6'2"/185#

DxKB shoulder press
44's
44's
53's
53's
53's
62's (F) 2 reps
53's

Used Chris S’s technique scale.
AMRAP in 20 min
12 split jerk 95#
2:00 jump rope practice.
5 Rds

20 minutes of SLIPS afterwards.

Um final de semana maravilhoso!! Muito aprendizado técnico e prático com muito calor humano!!  Crossfit Vila Velha, Coach Jobst, coach Brunno e Lucas muito obrigada por essa experiência única!! 

Still hurting from Barbara! 
42M - 95, 125, 135, 145, 155, 160, 156

80, 95, 100, 105, 110, 115, 120, 125(1)lb

95-105-115-120(1)-115-115(2)-105

M/30/5’11”/140

Shoulder press
45(3)-50(3)-55(3)-60(3)-60(3)-65(2)-65(2)-65(2)

NOW THAT WAS FUN!!! Thank you to our awesome instructors Chris & Chad, mind was blown and already putting the feedback to use. CrossFit is alive and strong in Joburg and South Africa !!!!

125-135-140-145-150-155(1)-155lbs. 
Rested two minutes between sets. 

deadstop : 50/55/60/62.5/65x (2)
touch'n go : 65 x (2)
deadstop : 57.5kg

Shout out to our awesome instructors Chris & Chad and to all the participants of the L2 course at Crossfit Jozi, South Africa. You guys are amazing!!!

M39/6’0”/190

115-120-122.5-125-127.5(2)-125-125(2)-120(bonus)

174cm/76kg/29age.
200529:50-54-56-58-60-62-64KG.https://youtu.be/4lMs9lSUs6M
200726:53-55-57-59-61-63-65KG(2).https://youtu.be/XjfTIup2DAE
201123:54-56-58-60-62-64-66KG.https://youtu.be/Eli0Zi0iBQQ

☆CFHIM 46/95kg
95-125-145-165-175(79kg)-170-170lbs

As a newbie I would love some suggestions what you do to warm up for this WOD.  Thanks!

A great weekend. Travelling from Zimbabwe down to South Africa for the L2. Chad, Chris our instructors and our host Sean of Crossfit Jozi,,, thanks so much for making me feel so welcome and at home. Perfect community. Loved every minute of it 💪💪👍

Aprendí mucho gracias a esta experiencia única e increíble de Level 1 en el raramuri crossfit en México 💪

5/29/20: up to 130#
7/26/20: up to 135
Today: 105/115/125/135/140/145(1)/135

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE FORMAT
Max effort day means you do a set of 3 then rest until you feel recovered enough to do another set. Feel it out the rest time for yourself! Usually 2ish minutes works well. Maybe longer, depending. Also looking to give us a little bit of an extended rest from the previous 3-day cycle.

WHAT ABOUT THE MOVEMENTS
Strict press - pushing overhead with a lot of weight

TECHNIQUE SCALE
Pick two movements that you need to practice technique on the most - one of them being in the press/push press/push jerk/split jerk progression - and make a 20-minute AMRAP out of them. I'm thinking something like:
AMRAP in 20 minutes of:
12 split jerks
2:00 jump rope practice

CONSISTENCY SCALE
Same format, up the reps

INTENSITY SCALE
7 rounds of:
Sprint 100 meters
3 strict presses
Rest as needed between rounds

MY STUFF
I did sets of 11 at 95 lbs. between sweeping/mopping sections of the floor. Why 11? Isiah Thomas of course.

GENERAL FEAR LEVEL: 3