CFWUx2 10*45*4
95*5
Didn't want to go heavier with sore shoulder.

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at around 85 kg bodyweight at this time

wu: bike, pvc basics
skill: squat variations up to:
			 emom'5
	  	   1 fsq 87 kg

wod:	 5x3 ohsq
		 50-50-52-52-50

post: echo, accessory, bike

95, 100, 105, 115, 120
Shrugging my shoulders helped a lot with keeping the bar overhead. 

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45-50-55-60-65

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150-160-165(only 2)-165-160 
Focus was on keeping my ribs down, using the shoulders, not midline for bar positioning, and also staying more upright to begin with. 

185/42/176cm

E4MOM, on MaxRack

95, 105, 110, 115, 120

45-65-75-75-75lbs

80-82,5-85-87,5-90 kg

M/36/6'/175#

145/155/167/175/155

Deo gratias

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

165lb-165lb-165lb-165lb-165lb

(Felt good today, finally. My snatch and overhead squat work has felt weak sauce for a while and today was pretty good. Dropped in at Clark Street CrossFit in Chicago, IL over the weekend. Did a rough chipper with a 15-minute cap of 50 push jerks at 155lb, 100 burpees over the bar, not facing, then row with remaining time. I got through 60 burpees with 2-minutes left then moved on to the rower and got close to 500-meters.)

1.80m / 76kg
30kg - 35kg - 40kg - 45kg - 50kg

55-45-45-55-45

135 - 145 - 155 - 165 - 175 
m/53/5'11"/190#	

excellent achievement!!! Then... Now??!! 

3/ 87.5kg v
3/ 92.5kg v
3/ 98KG v
3/ 101.5kg v
3/ 103.5kg x (2/3)

https://youtu.be/0MFPbjiPXXw

Modified
--
Overhead squat: 5 sets of 20 reps with a 20 kg bar.
3-5 minutes rest between sets
--

11/29/19 - first time doing...up to 75#
1/17/20: up to 115#
1/28/21: up to 135#
Today: 115/125/135f(1)/135/145f(2)

155-165-175-185-190pr

80-85-87,5-90-82,5 kg

75lbs-75-85-95-95

Overhead squat 3-3-3-3-3 reps
95-100-105-110-115#

M/49/5'7"/168#

F/41/160
Love overhead squats, but was having an off day.  Had to stop at 95lb, then bump it back down.
45 - 65 - 85 - 95 - 85

Was not feeling max effort today - footing wasn't ideal, wasn't feeling all that stable, and I just couldn't stay focused.  Executed similar format to 210128 but OHS broke out as follows:
95-105-115# then switched to 5 reps each 95-95-95 to evaluate my technique more.

Compare to: 75-95-105-115-125#

Can’t do OHS with barbell, so did some back squats followed by some practice with 1-arm OHS w/ dumbbell.  Worked up to a 45lb dumbbell before form became sloppy. 

85-95-105-105

85-95-105-105-110

85-95-105-105-110

Last time:
75-85-95-105-110
today:
85-95-105-115-115(pr)

then

SLIPS

135, 145, 155, 165, 175lbs

snatch or c&j from the floor

RX 95-115-135-145-155

wife RX 65-65-65-65-75

fist time doing snatches with weight! 

95-115-135-145-150(PR)

210128: 95-120-130-140(F only 2 reps)-140(F only 2 reps)

200117: 95-115-125-135-145

All sets completed with an empty barbell. 

95-105-115-125-135

40-50-60-70-70 kg

105-110-115-120-125

compare to 1-28-21
95-105-110-115-120

85-95-100-105-110#

210401 and 211124 topped out at 115# for 5 reps. Pretty happy with today after high rep dips and push-ups yesterday and my normal back issues. 

59/5’8”/155

42/M/137lb 

RX - OHS 5x3 @ 95, 115, 125, 135, 145

As a Lic. Prof. Counselor in Texas and member of a CrossFit affiliate, I completely agree, we are people of connection and what a great place to have that support in an atmosphere where health and fitness are encouraged and experienced! In some of my sessions, at the right moment, I always incorporate Crossfit Principles, thank you for the amazing article today! 22.2 Coming up!!!❤️🔥

She will always be my role model. 

Did intermediate scale of yesterdays workout then this one.

7 rounds

135-155-155-165-165

OHS - my kryptonite. Worked on drill/skill:
35lb - 3
45lb - 4
55lb - 7
65lb - 6
75lb - 4

Followed that up with 12-mins of calorie row and abs.
1 minute row / 1 minute ab, alternating
Abs minutes:
1. sit-ups
2.flutter-kicks (rep = 4 kicks)
3.knees to elbows
4.hollow rock
5.med-ball to knees
6.toes to bar
92 calories + 221 total ab reps

Fortitude.  Perfect word and definition for this woman.  And for this workout.

115/125/135/125/125
m/52/175
nothing close to compare too....but happy with depth/stability

95 - 105 - 115 F x1 - 115 F x2 - 115 F x2.

210131 - 95, 105 (×2), 105, 110 (x2), 110 (x1).

One year later and still struggling with shoulder stability on OHS.

40 40 44 48 48 

39age 

Male /46 yrs
All sets at bodyweight of 80kg

Such an inspiration.

So true , and especially this part as a Crossfit coach in SA , We’ve got a massive slogan on our wall that says, ‘The best hour of your day.’ And sometimes, I don’t have a very good day,” Gaskell said. “But when I’m coaching or when I step into that gym, that mural reminds me that although I’m not having the best day, my job is to give the best hour of the day to somebody who’s in front of me.”

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating one-leg squats
-6:56

Awesome!!

Champions Club Scaling Notes

RANT
I just managed to watch two 1st-3rd grade basketball teams play 4-on-4 on 7-foot rims for 70 minutes and finish with a combined score of 4-0. Basketball is a beautiful sport.

WORKOUT THEMES
Short and heavy, high output followed by long rest. Squatting with a big time demand on upright torso and balance.

ASSUMED
Wrist discomfort and overhead position are not limiting factors

MAIN DECISION
Keep the movement and scale weight/reps, or pick a different squat that you can go heavier on?

TECHNIQUE SCALE
Same format, tons of reps each set, very light weight

CONSISTENCY SCALE
If your feet so much as budge on any rep it doesn't count

INTENSITY SCALE
Do a short sprint/burpee set before each squat set, see how heavy breathing affects your control

MY STUFF
6 sets of 5 slow pistols instead. Didn't give myself a lot of time to work out today.

GENERAL FEAR LEVEL: 4

Nicole is an amazing person with impressive perseverance. It was fun to note the progression of her footwear on each attempt.

👏👏👏👏

I remember watching it in 2007!  Still so impressive!

Dedication toward goal 👏🏋️‍♀️

Way to go Nicole!  That was a badass video, and huge determination to hit 15 BW OHS.  I’d be thrilled with 1. 

Overhead squat 3-3-3-3-3 reps
65-75-85-95-102.5