CFWUx2 5*45sp*2
5-4-3
7-6-5
6-6-5
7-7-6
6-6-5
84 reps
95lbs

10kg sandbag ruck
60kg push jerk
Knees to armpits
+ 25 10kg sandbag step ups

New to CrossFit. What are weights for each exercise? I'm 60 yr old male 150 lb
yesterday's workout listed this but find in todays

What is a "Full Grip"?  Do the Crossfit movement standards require you to use a supinated grip for strict pull-ups?

On shift inside gym

3X 115 lbs
3X 125 lbs
3X 145 lbs
3X 145 lbs
3X 145 lbs

77 reps-Rx’d
212 lbs. BW = 140 lbs. barbell

next day

echo, bar, upload 

strict press 50 kg: 5, 3, 2
strict ring pull ups: 7, 3, 2
strict press 45 kg: 6, 3, 3
strict ring pull ups: 4, 2, 2
strict press 40 kg: 8, 4, 4
strict ring pull up: 2, 2, 2
30 sec rest between sets

echo, accessory 

40kg 
S.P 10-5-3
Pull ups 11-6-4
P.P 16-10-7
Pull ups 9-4-3
y hasta ahi llegue. Mu agarrotado el dorsal y hombro.
Descanse casi un minuto y mas tambien entre sets

First wod in a couple months after left bicep injury, low back injury and Covid so went easy with 75# bar and kipping pull-ups.  Definitely extended the 30 second break as I fatigued.
SP: 10-6-4
PU: 10-6-4
PP: 10-6-4
PU: 8-4-3
PJ: 8-4-3
PU: 5-3-3

Cheated on the rest, but it was a really good wod, between 30-70 seconds of rest 

3 sets of shoulder presses, 125lb
8, 5, 3

3 sets of strict pull-ups
11, 7, 5

3 sets of push presses, 125lb
22, 15, 13

3 sets of strict pull-ups
8, 5, 5

3 sets of push jerks, 125 lb
18, 15, 13

3 sets of strict pull-ups
6, 5, 4

Male 24y175cm84kg

111 reps as rx’d: 123lbs 

last time 109 reps at 115lbs. 


42/185/176cm

@135lbs:

SP 2-2-1
PU 12-6-4
PP 5-5-4
PU 10-7-6
PJ 8-5-2
PU 8-4-4
Total = 95

43 / 6’0 / 195

100 reps.  30# DBs

3 sets of shoulder presses 45kg 12/5/4

3 sets of strict pull-ups (PDC) 6/5/6

3 sets of push presses 45kg 15/8/6

3 sets of strict pull-ups (RB) 6/4/3

3 sets of push jerks 45kg 10/7/7

3 sets of strict pull-ups (BB) 5/4/4

M/ 48/ 138 lbs/ 5’-6”
As Rx (minus a couple of sets due to time limits early this morning)
This morning my iPhone kept loosing the timer… so it messed me up timing between rounds/ sets.
3 rounds of Strict Press 2/3 BW (I went a little heavier using 95 lbs)
Rx to rest :30 between rounds but I rested more like 90-120 seconds between rounds. (10,10,10)
Then 3 rounds of strict pull ups (same rest Rx and what I did) (20,17,15)
Repeat with PP (12,12)
Repeat pull-ups (18,16)
Repeat with PJ (12,12)
Repeat pull ups (18,15)
Really hard workout.
Cut some sets out because of time. 
Sure my shoulders and rear delts and back will be tight tomorrow 

M/26/5'8"/160lb
CrossFit AFK

127 reps - Rx (Shoulder press felt heavy, Pull-ups felt good for sets of 6's until the end. The metabolic effect of push presses and push jerks in towards the end was crazy. 105lb is about 2/3 my BW and also about 80% of my 1RM shoulder press.)

M/36/6'/175#                                        
	
220215						                   210508
SP: 7/7/6                                      SP: 10/4/4
PU: 7/7/7                                     PU: 15/8/5
PP: 12/12/9                                 PP: 15/10/8
PU: 7/7/7                                     PU: 9/4/4
PJ: 7/8/8                                       PJ: 10/5/5
PU: 7/7/4                                     PU: 7/4/4 

136 reps at 115 lb.                  131 reps at 115 lb.

*210508 went for big sets. Looked for consistency this time around.

Deo gratias

87 s
55# 
blue band 

4-3-4
5-3-3
8-7-5
4-3-3
10-8-8
3-3-3

F/25/5’5/145
CrossFit AFK

Shoulder press
10-7-5
strict pullups
14-4-3
push press
14-9-7
strcit pull-ups 
7-3-3
push jerk
12-7-7
strict push ups
5-3-3
presses at #75
total reps 123

SP, PP and pJ all one arm with 50lb dumbbell. Strict pull-ups weight assisted.  
19, 27
36, 42 (ring rows)
30, 26

Beginner-ish Scaling
2 sets of shoulder presses, 95#: 15, 6
2 sets of knee pushups: 21, 12,
2 sets of push presses, 95#: 5, 6
2 sets of knee pushups: 9, 8
2 sets of push jerks, 95#: 8, 7
2 sets of knee pushups: 9, 7
Rest 30 sec. between sets.

Total Reps: 113

First rds of presses and pushups ate up a lot of my stamina. Interesting lesson learned here- reps when fresh are one thing, but being able to jump right back in and go hard again is a whole other thing.

RXd - 125lbs

109 reps total.

13 - Press
19 - PP
16 - PJ

Strict PU - 26, 19, 16

5/8/21 - 102 w/ the same scale but may have had the bar in the rack if I remember correctly. Did have grips this time around.

Couldnt believe how bad the presses were in the first round!

Intermediate scale  bar at 95#
138 reps total:
30 press
20 pu
30 p-press
16 pu
31 p-jerk
11 pu

EMOM, 40# dbs

106 reps

110 reps

Rx’d @120 lbs (68.5% BW)
Sh. P: 5-3-2
St. PU1: 22-7-5
P.P.: 11-7-7
St. PU2: 10-6-5
P.J: 10-5-6
St. PU3: 10-5-5
131 reps total 

65 total reps @ 125
52 total pull ups

95 reps

As rx’d, 133 total reps at 120#.

SP: 11-4-3
Pull: 16-5-4
PP: 15-8-6
Pull: 9-4-4
PJ: 16-7-6
Pull: 8-4-3

Hurts “differently”.  Following the first set of each of these was a real gut punch.  Strict pulls at 16 for the opener seems low, but I was breathing pretty  heavily even after the shoulder pressing.

Mel

126 total reps @ 85#s
63 strict pull ups 
Dislocated clavicle was hurting a bit in the overhead position. Not super painful just uncomfortable & unstable feeling. Happy with my effort! Was not feeling it 😑 today. 

110lb/172 reps

Beginner Option:
For total reps:
2 sets of kettlebell shoulder presses, 12kg
2 sets of desk rows
2 sets of kettlebell push presses, 12kg
2 sets of desk rows
2 sets of kettlebell push jerks, 12kg
2 sets of desk rows
Rest 30 sec. between sets.

120

126 reps Rx
85# is a little more than 2/3 my bodyweight

Intermediate Scale: 95#
156 reps
Compare to (same scale): 167 reps

Less reps this time, but I actually felt better about my technique in the presses this time. Last time they were a bit ugly.

Done w/ 105#. 

Total reps: 106

Strict Press: 16 total reps
P/U: 13
Push Press: 27
P/U: 12
Push Jerk: 28
P/U: 10

Rx
150lbs with strict pull ups
96 reps
M/30s/225lbs

Son(14):
1/3 bodyweight with one back foot on box
123 reps

Modified, using 2x12,5 kg DB
--
3 sets of shoulder presses 
3 sets of horizontal rows 
3 sets of push presses
3 sets of horizontal rows 
3 sets of push jerks
3 sets of horizontal rows 
SCORE: 191 reps  (16+7+6 /16+10+9 | 15+10+9 / 12+10+8 | 15+9+8 / 12+10+9)
SCORE 210508: 169 reps  (13+6+5 /16+9+8 | 12+8+8 / 14+7+7 | 12+10+8 / 12+7+7)
--
Including 150 push presses in yesterday's WOD turned out a bad idea... still, some improvement in the compare to. 
10 km run late in the day 

5/8/21: 104 reps 125#
Today: 108 reps 125# & wasn't feeling good.

Str press 3/3/2, PU 10/5/5
Push press 7/5/5, PU 8/6/5
Pjerk 9/7/8, PU 9/6/5

171 reps Rx'd 
Barbell 130-lbs

SP: 10-9-8
SPU: 12-11-10
PP: 10-10-10
SPU: 9-8-7
PJ: 12-11-12
SPU: 7-7-8

Compare to 210508 was 132 reps (w/135-lb barbell / 200-lb BW)
m/53/5'11"/190#	

98 reps

body weight: 185 lbs, barbell: 95 lbs

SP: 10-5-4
PU: 10-5-4
PP: 8-4-4
PU: 6-3-3
PJ: 10-6-5
PU: 5-3-3

Baldur PLUS
 21-15-9 reps for time of
strict pull-ups
ring-dips
squats
-06:15

150lb for bar
Sp 
5-4-2
pu 
7-5-3
pp 
7-5-4
pu
5-4-3
pj
7-5-3
pu 
5-3-3

89 total

At 1/2 BW
SP:  10-5-5
PU:  13-8-7
PP:  10-10-8
PU:  10-7-6
PJ:  10-7-7 (was seriously fading at this point)
PU;  9-6-5
72 presses, 71 pull-ups = 142 reps

210905:  147 reps

59/5’8”/155

50 lb dumbbells
strict press 11,8,6
strict pull up 12,8,6
push press 10,10,8
strict pull up 5,5,5
push jerk 7,7,7
strict pull up 4,4,4
127 reps

Bodyweight = 208 lb.
Weight used = 135 lb.

Strict Press = 7, 7, 8
Push Press = 15, 15, 15
Push Jerk = 15, 15, 18
Total = 115

Strict Pull-ups = 71

SP 10,6,6
PU 10,7,7
PP 11,8,7
Ring row 10,7,7
PJ 10,7,6
Pushup 8,10,8
Did Cindy yesterday so couldn’t stomach so many more pull-ups. Used 100 bar. 

1/2 BW on presses (85#)
124 reps
SP 10-6-4
PU 6-5-5
PP 12-10-8
PU 5-5-5
PJ 12-10-10
PU 4-3-4

M/48/5'7"/170#

BW 175 did 50lbs(100) DB and Strict PU
10,8,8
12,8,9
11,9,9
12,11,10
10,10,9
13,9,9
total 172 

For total reps:
3 sets of shoulder presses, 12-12-12
3 sets of jumping pull-ups 10-10-10
3 sets of push presses  10-10-10
3 sets of jumping  pull-ups10-10-10 3 sets of push jerks, 8-8-8
3 sets of strict pull-ups 10-10-10
75 lbs
Rest 30 sec. between sets.

Rx 120lbs (BW 180lbs)
SP/PU = 10/20
PP/PU = 25/12
PJ/PU = 22/11
Total = 100

100-lb (Rx)
SP / PU = 13 / 22
PP / PU = 20 / 19
PJ / PU = 14 / 15

Last time was much better, same weight; but the last 3 days I've been doing shoulders-only while nursing strained adductor magnus (or maybe the gracilis). So, hey, I'm kind of tired. Still, 13 SP over 3 sets ... stinks!

Bar was 155lbs
59 total pull-ups 
18 strict press
24 push press
22 push jerk

123 total reps

Intermediate @ 90#
12/6/4=22
13/7/4=24
16/8/6=28
8/5/4=17
6/5/5=16
5/4/4=13
120 total reps
m/52/175
52nd trip around the sun
and 10 year CrossFit anniversary:)

Intermediate option
Shoulder Press 13+6+4 = 23 Reps
Push Press 13+10+6 = 29 reps
Push Jerk 16+10+9 = 35 Reps
35 kg

Pull-up 11+4+3+9+5+2+6+2+2 = 44 reps
 
Total Reps = 131 reps

Total:192reps.
shoulder presses (10-8-6)
strict pull-ups (20-8-6)
push presses (20-12-12)
strict pull-ups (10-8-6)
push jerks (14-14-14)
strict pull-ups (10-7-7)
https://youtu.be/O2fk21kbCsE

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and medium. A test to see how well we can recover in terms of stamina.

ASSUMED
A max set is somewhere around 10 reps

MAIN DECISION
Do I game it and preserve some reps early on, or go to failure?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
12 split jerks
8 kipping pull-ups

CONSISTENCY SCALE
3 rounds of:
3 sets:
:30 dumbbell strict press
:30 rest
3 sets:
:30 strict pull-up
:30 rest

INTENSITY SCALE
AMRAP in 12 minutes of:
12 push press
12 pull-ups

MY STUFF
Consistency scale. Arms are toast

GENERAL FEAR LEVEL: 5

Kipping Pullups
64

38 pullups 

43 reps.. used mixed grip for most of the sets 

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.

My god, I never knew how bad my form was until I watched this video and gave it try. I'm pretty sure 95% of my body was pushed ahead of the bar. Tried using proper form with an empty bar and quickly felt the difference in my whole body.