CFWUx2 10*45/95/135*2
185-207 223-223-223 234-245-250.5ff-245-250.5

dl
5-5-3-3-3-1-1-1-1
130-135-137,5-140-142,5(2)-145-150-155-X kg (new personal best + 12,5 kg)

275, 295, 315, 365, 365, 405, 410, 415, 420

5s 365, 395
3s 415, 415, 415
1s, 425, 435, 445, 455, 465, 475
A last 2 rep 415

Male rx 24y175cm84kg

Hice 3 reps cada 4 min con 170 kilos, 5 sets.

La última vez la había hecho este año hace unos meses mismo formato 165kilos

Me sentí bien, creo que incluso proxima vez podría repetir y seguiría siendo un buen entrenamiento porque todavía el movimiento no se ve igual en cada rep.

Me siento fuerte gracias a esto.

Gracias CrossFit, comunidad, entrenadores y lo que sea que nos esté sosteniendo a todos. 🙏

5’s: 295-345
3’s: 385-405-(took off nano 2.0’s and added a belt after this)-405 again
1’s: 425-435-445-435
All reps from dead stop and reset. 

Tried to go on rage-fuel after dropping and breaking my phone but ran out quickly.

no lifting straps-as usual. 

185#43%176cm

315-325-345-365-385-395-405-415-425

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

285lb-325lb-365lb-385lb-405lb(PR)-410lb(match PR)-405lb-405lb-405lb

58 yo m 5’5” 153lbs

Deadlift 5-5-3-3-3-1-1-1-1 reps

135-135-165-185-205-215-215-215-220

225-235
245-255-265
275-285-295-295

43 / 6’0 / 195

135-225-275-295-315-335-365-385-405lbs

Ciao! I had a wonderful time at CrossFit Officine in Milan. The instructors, Arianna, Fede and Marco did an amazing job and I can't wait to visit their affiliates and increase my knowledge in coaching CrossFit to other athletes. It was a bit stressful at times but I learned so much. 

I am from Iceland and decided to do my L2 in a foreign country to get out of my comfort zone and learn to coach athletes in English rather than in my native Icelandic, which was difficult but such an amazing experience. I highly recommend others to do so. 

My dream is to one day work at an affiliate in Italy, so who knows what the future holds!

Best regards,

Asi

6.1.22 dl 555- 333- 1111

155# 175 190
205 225 245
255 265 270 280

2x 25m farmers carry 36kg kb in each hand
:24, :20 L-hold
5 t2b

SLIPS for 20'
deadlifts. Including warm-up sets
5-75
5-95
5-115
5-145
3-155
3-185
3-210
2-185
5-135
5-135
5-135
I stopped at 2, I was not feeling like i had good form the heavier it got, I went back to low weights and sets of 5.

60-90-110-130-150-170-190-215-235kg (f)

5-5-5-5-5-5
215-245-255-265-245-215#

First heavy DL day in a long time. Well below PR, but reasonably happy with this. 

59/5’8”/155

completed 6/1 in the a.m.

x5 - 315 - 335
x3 - 365 - 375 - 385
x1 - 395 - 400 - 405 - 405 (all PRs)

really hard to keep a flat back on the x1's at that weight. need to work on form.

Tks Nathy, Thiago and Jobst!!! Thank you for this wonderful weekend of a lot of learning!! Chamaaaaa!!!!!! São Paulo, Brazil

531 WOD: 
5-145#/185/215/270
3-305
7-340
3-355
F-360/375

Rx
225, 295, 325, 385, 415, 435, 455, 475, 490(PR)
M/30s/225lbs

Son(14)
 185,195,205,215,225,235,240(PR)

5  40kg
5  60 kg

3 70 kg
3  70 kg
3  70 kg 

1  90kg
1 98 kg
1  98kg
1 98kg

Using 2x 15 kg DB and a 1' rest between sets:
--
DB deadlift: 20 / 30
Stiff-Leg DB Deadlift: 20 / 30 / 40
Single-leg DB Deadlift: 10 L +10 R / 10 L +10 R / 10 L +10 R /
--
Peace

225, 225, 275, 275, 275, 315, 335, 345, 365lb RX

225-320-340-360-380-400-415-420-425

190912: 225-315-335-355-375-385-395-405-415

225, 225, 275, 275, 275, 325, 325, 325, 325

x5 135-185
x3 205-225-255
x1 265-275-285f-285f-265

5 reps went way better than expected. Reached 130 Kg.

Then performed 3 reps for 135, 140, 145 Kg, and was fatigued to continue for 1 reps. Good training session!

225-315-365-385-395-405-425-435-455
Used a belt and pink lifting straps

5x 205-255
3x 285-315-335
1x 340-345-355-360

Not bad considering Murph yesterday and body is sore

M/49/5'7"/170#

1.75 mile run back to the house as part of warm-up then 5-10 reps DL at each weight
135-155-175-185-195-205-215-225-235-245#

Kept it lighter with more reps today focusing on technique.  15 minutes of SLIPS work afterward. Pretty sore from Murph followed by scaled Randy.

75-255lbs Then I blacked out thought it was a good time to stop. 

32kg

5x 175-190
3x 205-220-235
1x 245-255-265-275

KG 100-110-120-130-135-140-145-150-155

185/205
215/215/215
245/265/280-stopped there
m/52/175

Deadlift 5-5-3-3-3-1-1-1-1 reps
155-175-195-215-245-265-285-315-350

5-255
5-265
3-275
3-285
3-295
1-305

Professionalism 💯

Great experience :) 

Absolutely fantastic CF-L2 weekend at CrossFit Downtown Atlanta! Donny, Chuck, Natasha, and Melissa are an incredible and truly inspiring team.  Thanks for imparting so much wisdom and skill, and for keeping the energy and camaraderie sky high. You guys are next-level! Mike was an outstanding host as well! Hope to see you all again!

Perfect mix of fun + professionalism 

CF-L2 Cancun with Tefy, Fer and Alan!! Great experience 

Innsbruck is in Austria not Australia :-)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Maximal output followed by long rest. Squatting with an emphasis on pushing and midline stability

          SHORT    MEDIUM    LONG

LIGHT

MEDIUM

HEAVY    x

SCALING FOR LIMITING FACTORS
Coordination - same format, sets of 10+ each set
Stamina - 7 sets of 1-minute hold at the bottom of the deadlift with an empty bar
Power - focus on speed of the lifts even if it means lighter weight (think of the translation to cleans)

MY STUFF
355 for 3, then 365 for 1. I really thought a pr was coming today, but it just wasn't happening. Humbled for sure.

GENERAL FEAR LEVEL: 3