CFWUx2 10*20/40kg
45kg-47.5 50-52.5-55 55-55-55-57.5-57.5kg

ohsq
5-5-3-3-3-1-1-1-1
60-60-65-65-67,5-72,5-75-77,5(x)-77,5 kg (npb +12,5 kg)
2km row
7:34

95, 95, 115, 115, 115, 125, 135, 145, 145, 150-fail

7:45 - no rower, so 200 SDHP

11+20

50-55-60-65-67-70-72-75-80

2km run in 10:05 min

5s: 155, 165
3s: 175 175 175
1s: 185, 195 195 195 195

Then 46.1 cal 10 min row (no meters on my cheap  rower)

Male 24y175cm84kg

I have been dealing with some knee pain on and off that has kept me from doing any kind of heavy squats. Gave this a good warmup and attempted to work up to around 80% of my previous 1RM. Secondary goal was to take the bar from the ground each rep. Best lift was 165-pounds. Missed my first attempt because I did not get to parallel, but overall felt good with this effort - let's see how my knees feel in the morning. 

For the row, I started at 2K plus 10 and tried to get faster within each 500m block. Finished at 8:18 which is :30+ off my PR at this distance (7:46) but felt right for today. 

135-145/155-165-175/180-185-190-195-200

Rx'd

85kg x 1 OHS 

Row 2km: 7:49

Shoulder last wods felt funky, so stopped a tad before in OHS. But not a whole lot. Did 3 x1 instead of 5x1.

Sustained 2 min/500m for 1500m and 1:55 last 500m

Last 100m were eternal to my distorted perception.

Awesome test. 

115-145-155-165-175-185-195-195-185-185
missed the push press on the first attempt at 195. Upper body felt weak today. Mowed instead of rowed. Switched to lifting shoes for singles, belt at 195.


179#43%176cm

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45-65-65-75-85-95-105-115-125-125lbs
2km Row = 9:15

2k row: 8:35 rx

<2:10 first 1k
<2:20 second 1k 

F/25/5’5/145
CrossFit AFK

M/26/5'8"/170lb
CrossFit AFK

7:30 - Rx (Just the row today. Drag factor at about 127. Goal was to hold 1:50/500m pace, and held that for the first 500m. Dropped to 1:52 for a while then held 1:54-1:56 for the rest. Slowly accelerated on last 450m.) 

5- 65
5-75
3-85
3-95
3-95
1-105
1-115
1-115
2-105
3-105

2,000m row
Time: 8:53

x5 - 115-135 failed on 4-135
x3 - 135-145-150
x1 - 155 barely got the weight over my head. failed at the bottom, shoulders gave in
135-135-135-135

edit: 8:44.4 2000 meter row
400 - 2:05.3
800 - 2:08.8
1200 - 2:17.8
1600 - 2:13.3
2000 - 2:10.0

20-30-40-45-50-55-57,5-60-62,5-65(PR)
Rx. 7:47
https://youtu.be/__WIRW9uo-A

45-45-55-55-55-65-65-75-75-80
Row 7:57

5- 100
3- 140
1- 160, 165, 170, 185 (failed)

85-95-105-115-125-135-145F-135-135-135
8:29

Did this on 220426,
45-45-75-85-95-105-115-125-140

did a stroke pyramid,
1 hard, 3 light, 2 hard, 3 light, 3 hard, 3 light, etc., to 15 hard, then back to 1
2806 total meters in 12:37

Up to 250
7:25

15# 5
35# 5
45# 3
65# 3
75# 3

1000m row 3:55

40-50-60-70-80-95-105-115-125kg

5 - 165
3 - 205
1 - 225
8:00 row

5 - 100#/105
3 - 110/115/120
1 - 125/130/135f/135/140
2k row: 7:28.3

5: 75-95
3: 115-125-135
1: 145-155-165-175-185

Modified to OHS practice
--
2 x 10  single-arm OH @ 7,5 kg (L/R)
2 x 10  single-arm OH @ 9,5 kg (L/R)
2 x 5  single-arm OH @ 12,5 kg (L/R)

With a bar, sets of:
15+20+25+30 @ 20 kg
7 @ 25 kg
2 +1 @ 27 kg

Then: 200 DB SDLHP using 2x 9,5 kg DB in 12'44.
--
Peace.

100 Kg OHS

7:41 2Km Row

stated the OHS at 75 and increased by 5 until 120lbs. Improvements every day!!  7:50.1 for the 2,000m row.

Went with Chris' Technique Scale
20 minute AMRAP
250m row
15 OHS at 65#
6 rds + 250m row (finished 7th for good measure)

Didn't have a lot of time and left shoulder is feeling not quite right so I didn't want to go heavy, but I still wanted a good dose for the lift.  First 4 sets of OHS went unbroken. 6th and 7th broke once each - shoulders were getting cooked. Kept the 250s to 49-50 secs each - drag 6 on the C2.

OHS 
115-125-135-140-145-150-150-155-160-165
*left wrist felt kinda weird while OH

2000m Row
7:34.8

GWU: 2rds
50 DU’s/5 SQT+:5 hold heels elevated/
5SQT+:5 feet flat/ 5SQT+:5 toes elevated/ 15 Reverse Grip pvc passthru/ :30 Reverse Grip Hang

SPWU: x5 empty barbell 
BHB SN Grip Push press
:3 Tempo OH SQT

^Wod

90-100-105-110-115-120-125-130-135-140lbs 
Run 1 mile on treadmill 
7:30 

95-115-125-130-135-140(F)-140-145-150(F)-135

7:40

95/115
125/125/125
135/140/140/145/150
right into 2000m row
9:58
m/52/175

Rx
OH Squats:
5x:95, 105
3x:135, 155, 175
1x: 185, 195, 205(f)

Row 2km: 5:50

M/30s/225lbs

95lbs for all Rx’d sets of OHS. 

disclaimer: I’ve been doing CrossFit since 2008 and only recently tried to work on the OHS. This is a PR on each of the sets as I’ve been using 65 and 75lb for technique. I think I’m psychologically limiting myself from crossing the 100lbs threshold. Will get it soon. 

2000m Row: 7:57.9

Used 85 lbs all the way through the overhead squats since I wanted to be careful with form

7:50 on the 2k meter row. It was a brutal workout keeping that under 8 minutes!

75x5 95x5 115x5 125x5 135x4 95x10 95x8
Row 7:48 
190720 6:53 

Overhead squat 5-5-3-3-3-1-1-1-1-1 reps 45-55-65-75-80-85-95-105-115-135-150
Then,
Row 2,000 m
9:17

stuck with 5 rep sets - 115, 115, 125,125, 135lbs

7:54 2k row

Overhead squat
#10db x 10 (5 each arm)
#15db x 10 (5 each arm)
#20db x 10 (5 each arm)
#45 bar x 10 for 7 sets
then
2.19 mile run. Time: 22:00

Overhead squat: 2-2-2-2-2-2-2
165-165-165-165-165-165-170
120 Airdyne calories for time: 6:22

Overhead squats = kryptonite
Focused on technique
5x 45-50
3x 55-60-65
1x 70-75-80-85-90
Row time = 8:27

Happened to do something similar today. 

Squat cleans 5-5-5-5-5 - 105lbs
Row 1000m - 3:29.4

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. High output followed by a long rest. A test of that middle duration/glycolytic capacity. Strength and conditioning.

ASSUMED
I am ready/capable of pushing myself on a 2k rowing effort to the point where I get nervous before I start

MAIN DECISION
Keep them separate or mix them together into one workout?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Row 250m
15 overhead squats

CONSISTENCY SCALE
Do the row first and see how that effects our OHS

INTENSITY SCALE
Do a short rowing sprint before each OHS set

MY STUFF
Didn't get to this in time, so I tested out some versions of yesterday's.

GENERAL FEAR LEVEL: 8 (mostly from the row)