95-100 (felt weird)-95-95-95 Rx'd

CFWUx2 skill transfer 3*45snbl*2 3*78
95 100.5 106 111.5 117 122.5 128

75-95-95-105-105

Excellent article Chris! Such great insight and knowledge. Thank you! 

95-115-125-135-145

95/95/115/145/165 lbs

45, 55, 60, 65, 75 lb.

75-95-105-115 meh-125f

Awesome article!! Just gave me awesome ideas! Thanks!

Behind back press / OHS adjustment - ROM improving a little:

95 lbs

42 / 6’0 / 195

95/115/135/155/165

M/28/6’1”/200

M/47/229
105-110-115-120-125

95-105-115-115-95x10

M/25/5'8"/155lb
CrossFit AFK

135lb-140lb-140lb-145lb-145lb

140-150-160-170-180

SN Balance completed on 4/16
95-100-95-95-95

I’m nursing a left hand that started hurting last weekend. It feels better now but not 100%. A happy problem though because I went with snatch presses from the bottom of my squat with an empty barbell today. To increase mobility and strength demands I moved my hands in about 1-2 inches. That made all the difference. My back and shoulders are lit up. Such a great accessory movement, but I know I’ll be sore tomorrow. 

95, 105, 115, 135, 145(1)

200/215/230(oox)/240(ox-)/240

110, 130, 140, 130, 110lbs

115 - 135 - 145 -155 - 135 (emphasize speed)

115-135-145-155-165

3 x 45/65/85/95/95/105/105/115/125/135
Just kept adding weight, repeated the set if reps were not clean. Felt good

Pressed for time, limited equipment, little ability, etc. etc, so I just ticked the box:

PVC: 
10 OHS 
2x 10 snatch balance
2x 10 snatches 

OHS:
4x 10 DB single-arm L/R | 9,5 kg DB
2x 5 | 20 kg bar
--
5 km run in the morning, and that was it. 

185-185-185-195-205lbs.

65-95-105-110-115

PVC-15-15-20-20

Terrible shoulder/ankle/hip mobility, so I spent time between sets working on those things

Ended up doing a complex...
Power snatch x1/sq snatch x1/snatch bal x3

80#/95/105/110/115(f) so finished with 95#

Did at least 7 sets of a minimum of 5 reps snatch balance from 45-75# plus multiple sets of 5 reps hang squat snatch and squat snatch. 

So, I would give myself a D- for the day in terms of weight lifted. I could have kept going up from 75# as far as the lift itself went, but I felt very uncomfortable with lowering the bar - I didn't feel like I had enough control and would jack up one of my shoulders or smack my head with the bar.  Gotta work on this some more and build more mobility.

145 - 155 - 165 - 175 - 185 (PR)
Something is finally starting to click for me with this movement.
m/52/5'11"/200#	

Lots of warm up. Bar - 65 - 95-115

125 x2
125 F

Bailed in the bottom of the last rep in the first round. Round 2 felt my shoulder go in the bottom and from there it was mentally over. 

Pushed through a 7:30 mile to get some satisfaction out of the day. 

55-65-70-75-80

Mostly practice.
5 sets of 4 2x45#DBs

M/55/6’1”/180

Snatch balance 3-3-3-3-3 reps

Rx: 3 x 115-135-155-165-175 lbs

*someday i hope i can get my max above QiHui Xing’s starting weight 🤣🤞🙏🏽

Strictly mechanics: 45-45-50-55-60
Honestly, 60 was a breeze and I probably should have kept going up. Went for a 2-mile run instead.

Bum shoulder wasn't a huge fan of this WOD..
95-115-135-145(failed)-95-95
m/37/215/6'-4"

worked on technique 115lbs

65-75-85-95-105

Snatch balance 3-3-3-3-3 reps
40-50-65-75-92.5

Took it slow, got a few extra sets. Focused on mechanics.

65, 75, 85, 95, 105, 115, 125

Great insight and approach to a double edge sword where I often fall into the trap of overtraining or worse injuries.

5x3 reps 45 kg

added squats and deadlifts same reps and weight

5x100 SU as cardio

Love this article. Felt like an old-school Journal piece. 

45-50-55-60-65

rx
130#
140 pr by 5#
135 F on 2nd
130 F on 2nd
stopped, glad I went for pr earlier rather than later:)
m/51/175

compare to
125
135 f on 2nd
135 pr by 5#
135 f on 3rd
135
m/46/5'8"/175

Great analysis! Thanks Chris!

M/46/6'2"/185#

I'm in that old shoulder club referenced earlier took this nice and easy
95/105/115/120/125#

:80-90-95-100-105-110KG.
https://youtu.be/R_kittiZ_JA

Pregnancy Scaling

Snatch balance
5 sets of 7-10 reps (light weight)

use a box for the depth

or

Overhead Squat 

5 sets of 7-10 reps (light weight)

use a box for the depth

Awesome read. Thank you for sharing coach!

Champions Club Scaling Notes

RANT
So here's where I'm at right now. In between CrossFit sessions today I went to a JV baseball game for three of our kids, and then after my last CrossFit session I went to a basketball practice for 3 hours and just got home. Everything about me is juiced up right now in the sports world, and when I flipped open this laptop I completely forgot what the workout was going to be. When the snatch balance rep scheme came up on the screen my first thought was, "I wonder if anyone at baseball or basketball would know, or care to know, or even tell the difference between a snatch balance and a snatch?" Coaching sports really gives me a humble perspective for coaching CrossFit (which I don't consider a sport in most expressions). It helps me see what things are really important and what things are really specific. A snatch balance, to me, is really specific. 3 snatch balances in a row are even more specific. Yes, you are practicing squatting with an upright torso, yes you're practicing unweighting, yes you're practicing falling, and yes you're practicing your overhead archetype with the shoulders. A snatch also does all those and is more transferable to a workout, specifically a workout at high intensity. So this is a long rant to remind you to not get caught up in the specificity of the movements because they only exist in a setting with perfectly proportioned equipment and controlled, predictable movement. Instead, it really helps to look past "the code" and see the themes and general movement patterns behind it. In the grand scheme of things, there is zero difference between a snatch balance, a snatch, and a clean.

WHAT ABOUT THE MOVEMENT
See the RANT.

MAIN DECISION
Get specific or get general?

TECHNIQUE SCALE
Same max effort format, just do snatches instead

CONSISTENCY SCALE
As is, but feel free to do singles (drop and re-rack quickly between reps) if lowing back to your shoulders is a problem.

INTENSITY SCALE
Go for a 1 rep max snatch balance

INJURY SCALE
Upper-body scale - 3 rep max back squat
Lower-body scale - 3 rep max overhead press

MY STUFF
Just wanted to check the box today, did a bunch of sets of 11 with an empty bar in between cleaning stuff

GENERAL FEAR LEVEL: 4 (lowering back down to your shoulders can be fearful)

Excellent insight from a great coach. Thank you for sharing and keep up the great work #legend!

For time
1 handstand walk (내 어깨부터 발까지 길이)
10 Double under
3 handstand walk 
30 Double under
6 handstand walk 
60 Double under
9 handstand walk 
90 Double under
15 handstand walk 
150 Double under
21 handstand walk 
210 Double under
-14:43
.
가라앉은 진실은 반드시 떠올라 한다.