CFWUx2 10*45*2
77 82.5 82.5 82.5 88(7+3)

only got 4 sets in - 95-100-105-110
Compared to 65-80-85-110-115(f,7)

same day
wu/		bike, scales
skill/	slam ball

wodI/		amrap'7
			10 sqcl slam ball 20 kg to one shoulder alternating
			20 stirbt sit ups
				6 rdns

wodII/		5x10 heavy 2db strict press 
			18-18-18 (7)-14-16 (8+2) kg each

post/	crosser, bike

Bray-20# dumbbells, 20# dumbbells, 45, 50, 50

Me-95, 100, 105, 105, 105

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45 55 65 75 85 95 105, 115 barely, 105 (lb)

Male 24y175cm84kg

Scaled. 35# dumbbells. 

95lbs. straight across all sets. Better than last time. (95-90-90-90-95) Changed grip width from set to set, starting narrow l, going widest on set 3 and then back to narrow with narrowest on set 5. (Thumbs extended an inch past where knurling ends)
5 minute rests. No warmup. Very brief build up. 5x70, 5x85 tempo press. Also, fasted today...

181/43/176cm

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

85lb-90lb-95lb-95lb-100lb 
(More than last time.)

E4.5MOM, dumbbells

50, 60, 70, 80, 80(f, 8 reps)

1. 65
2. 65
3. 75
4. 75
5. 75

40kg - 42.5kg - 42.5kg - 45kg - 47.5 kg

not doing a pause in the shoulders but rather use the myotactical reflex to contract rapidly just before reaching full elbow flexion helped a lot in the last 2 sets. Started doing a pause and that made ir extra hard. On set 3 i instinctevly bounced the bar off od my shoulders and felt so much efficient. Did that on kasr two sets and now i realize nexr time i will improve on thus score doing it feom the get go.

M/ 37y/ 174cm/ 75kg

40-42,5-45-47,5(x)-40

https://youtu.be/BTNnqTChab0

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65 - 75x4

43 / 6’0 / 195

M/36/6'/172#

95/105/120/110/100
(120 is a 5 lb. PR)

Deo gratias

65-75-75-70-70lbs

1-arm shoulder press with dumbbell.
40, 45 50(7), 50(7), 45

30-32.5-35-35-37.5kg. Both the YouTube videos helps as I’m part of the TSC 😂 Focused on keeping the rib cage down

M/29/185/5'9"

65-75-85-95-105

75lbs-65-80-85 fail on rep 6-75-85 fail on rep 8

still making my way into CrossFit so I'm slowly getting there
in lbs
18-18-22-22-26
but clearly 26lbs were too much

in lbs.
85-85-75-75-75(last 2 reps were push press)

40-45-47-48-50(9) 
in Kilos

18-18-18-18-18 looking for controlled movement and not rushing through it all! I wanted to make sure my elbows were up, chest up, abdominal muscles tucked, and bar path was smooth on the way up and down. Used a total body weighted workout bar 18lbs! #fiftyfouryearsyoung #stilllovingcrossfit 

65-75-80-70-65

95 - 100 - 105 - 110 - 115

125(9) - 100 - 105 - 110 - 115

85-100-110(9)-105(8)-100(9)

45, 55, 65, 75, 85

Did 8 rounds of 75lbs thrusters and 15 GHD sit-ups 

Seated Arnold press 2x #25dbs
10-10-10-10-10
then
bent over rows 2x #35dbs
10-10-10-10-10

AMRAP sets of shoulder presses using a 25 kg bar, until 100 reps, with 2-3-min rest between sets
11 - 11 - 10 - 10 - 9
9  - 9  - 9 - 8 - 7  - 8
--
10 easy run in the early hours
Peace. 

40-45-50-55-50 kg

nice workout 
45-50-55-60 kg

35-55-65-70-75
nice and controlled bar path and kept my elbows up, chest up

30-35(7)-30-30-30# DBs
Hotel gym workout

59/5’8”/157

135, 145, 135, 135, 135
M/30s/225

Son(14)
55, 65, 75, 65, 65

95-95-95-95-115 (4 then failed, not able to move up past that) 

75-80-85-90-95lbs

compare to 200423
65-75-80-75-75lbs

Mixed this in while doing landscaping.
65-75-85-95-105 (F - only 7reps)

SLIPS - 20 min
Shoulder press (all sets seated)
Dumbbells - 35lbs x 10
Barbell - 95/105/115lbs x 10
Dumbbells - 55lbs x 10

10 x 115 
10 x 125 
10 x 135 
10 x 145 
9 x 150

115 - 125 - 135 - 145 - 150
5-lb PR
m/53/5'11"/190#	 

rx
all at 95#
m/52/175
compare to
10x65#
4 sets of 10 @ 80#

No barbell
Subbed:
For time
500m row
20 dumbbell shoulder presses, 2x 26lb dumbbells
19:30

95-100-105-110(F- only 7 reps)-100

200423: 95-100-105-105(F- only 6 reps)-95

35-50-60-65-70
meh...

20-30-35-40-20

75-95-105-110(f)-95(f)-75

Shoulder press 10-10-10-10-10 reps
65-75-85-95-105-115-125-130x5

042320: up to 105#
Today: 95/105/115(f7)/110/100

65
75
85
95
105

RX in lbs
95-105-115-115(6)-105(8)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by a long rest. Stamina playing a major limiting factor in strength. Also a surprising amount of cardio/endurance. Strength over skill, midline stability, and overhead pushing also themes.

ASSUMED
My form on other movements is good enough where I can do strict press as a stand alone workout

MAIN DECISION
10 reps is 10 reps or add a stricter standard to emphasize something?

TECHNIQUE SCALE
As is, weight on feet cannot shift or else rep doesn't count

CONSISTENCY SCALE
As is, you may not rest the bar on the top or the bottom. Redo the set if you do.

INTENSITY SCALE
Time your first set of 10 and the other ones have to be either the same or less. Redo the set if not.

MY STUFF
95-100-100-100(f)-100

GENERAL FEAR LEVEL: 4