CFWUx2 10*20kg 10*40kg
50kg 55 60 62.5 62.5 62.5kg

125-135-145-150-155-160 Rx'd

Sugar should have the same restriction as tabacco.  No advertisement, no sponsorship in sports. 

MaxRack, E3.5MOM

95, 2x110, 3x120

(120 felt pretty easy, try 125 next time)

45. 55. 60. 62.5. 62.5. 62.5 +30kg on previous (35. 45. 55. 60. 60. 62.5)

MaxRack, E3.5MOM

95, 110x2, 120x3

(try 125 on singles next time)

135
140
145x2
150
155
160

155x5
175x3
175x3
175x3 (oops, must’ve been having fun ;)
195x1
195x1
195x1

60, 65, 70, 75, 80, 80

Skill day as still do not have proper range of motion for a heavy OHS.
As noted in one of the other comments the SLIPS inversion practice has strengthened my OH position.

5x5 tempo front squats superset with
5x5 OHS (bar only)

5s - 40kg 
3s - 60kg 
1s - 70kg

5x135; 3x155,165; 1x175,185 (maybe just shy of parallel). Felt good but shoulders toast so skipped last rep

5: 70
3: 80
3: 80
1: 90
1: 100
1: 110

all lbs.

65/95/115/135/145/145/145
Need to put in some extra work to break over 150

M/60/6’2”/230

50-55-60-65-70-75

95-115-135-145-155(missedx2) Rx

95-115-135-155-165-175

135-150-165-180-195-210 (PR)

Not going to lie–not entirely sure if I got the last two below parallel. It felt like I did, but OHS have a way of feeling deeper than they really are!

That 210 also marks a behind-the-neck PJ PR as well

A creatureless recipe - WOW!! Well done CrossFit. 

40-60-60-80-80-90 (kg)

135-165-185-205-225-245 (PR tie)

40, 50, 55, 60, 62.5, 65

40, 50, 55, 60, 62.5, 65

40, 50, 55, 60, 62.5, 65

50-55-60-65-70-70kgs

42/1.78m/77kg

115,125,135,134,155,165 lbs
M/41/5’8”/163

95-115-125-135-135-135

In KGs:
5 @ 90
3 @ 100
3 @ 110
1 @115 (miss)
1 @ 115
1 @ 121 (1kg pr:)) 

125 x5
135 x3
145 x3
155x1
160 x1
165 f

D
35 x5
40 x3
45
50 x1
55
60

115
135.155
185.185.185

That 1/2 Nautical Murph from Memorial Day is still kicking my butt.  I’ve done it quite a few times & never felt like this afterwards.  Don’t understand why...

Turned this into a form drill.  Scaled to 6x5reps at 15/20/25/30/35/40#

135-155-175-200(f)-205(f)-195

190226: 135-145-155-175-185-195(f)-195-205(f)-200

Rx’d - 95/115/125/145/155/165lbs

5 125 lbs
3 135 lbs
3 140 lbs
1 145 lbs
1 155 lbs
1 165 lbs

140, 160, 170, 190, 210, 225 (ugly PR) Rx

For kids aged 2-19, the American Heart Association recommends an intake of less than 6 teaspoons of added sugar a day for heart health. To my way of thinking, for heart health, brain health, liver health, and whole body health the recommendation for added sugar honestly ought be zero teaspoons, but that's a whole other issue. Sugar for human consumption ought to come in its original colorfully packaged containers: apples, blackberries, blueberries, peaches, strawberries, melons, beets, carrots, green beans, etc. 

Consider that in a healthy adult with a normal blood sugar level, the amount of glucose dissolved in the entire 5-liters or so of the blood volume is a slightly less than a teaspoon. Now consider sweetened beverages.

There is 10x more sugar in a single 12-ounce can of Coke than the amount of sugar in an adult's bloodstream, let alone the much smaller volume of a child age 2-12. There's also more than the AHA 'recommended' daily allowance for kids. (A 12-ounce Coke contains 39.5 grams of sugar, or just shy of 10 teaspoons). Do you know a teen or adolescent who would drink 2/3 of a can of Coke?

The typical American kid, presented with a regular can of soda (or equivalent amount of lemonade or gatorade or apple juice, lest we be fooled into thinking they're different somehow), would likely down it in a few gulps and ask for another. And to compound the metabolic injury, in a fast food restaurant, a kid can just walk up to the soda dispenser and refill the 12 ounces again and again. (And too often, it's not just 12 ounces they refill, but a 32-ounce Big Gulp, instead, at a whopping 94 g of sugar per Big Gulp serving, dumping over 23x the amount of sugar in the adult bloodstream into the system in a short space of time.)

When you consider that around 40% of the added sugar calories in the 2-12 age group  (and over 50% of them in the 12-50 year age group) come from sweetened beverages, it's pretty easy to see the success of the unholy alliance of Big Tobacco and Big Sugar at hooking multiple generations and securing their market share... and destroying the health of their unwitting customers. 

5x40kg, 3x50kg, 1x55 kg, 1x55 kg, 1x55 kg

95-105-115-125( 3 reps)-135-145

Front Squat. Sets of 1 @ 185. Lots of mobility work today. 

Raining outside and I workout in my driveway so this was a no go. 
Accumulated 5:00 in the bottom of OHS with pvc pipe. Very potent. 

Worked on mobility for this. Holding a bar over head no weight. My shoulders do NOT like going upwards!

5 sets 10 times lots of stretching. 

43/6'3"/200
ohs from ground: 5@185,3@215,3@225,1@235,1@245(miss), 1@250

50kg 55kg 60kg 65kg 70kg 75kg 80kg

35kg,40kg,50kg,55kg,55kg,55kg

45lb, 65lb, 75lb, 95lb, 115lb, 115lb

M/44/6'2"/180#

Did some tinkering with this with a weight vest and goblet squats worked up to 66# in vest and 100# goblet squat for 3 reps on last set

Then a metcon
500m row
50 box step ups 24" with a single 50# DB
5:54

OHS 
10-45/ 5-65/ 3-75/ 3-85/ 95(F)/ 1-90/ 1-90/ 1-90/ 3-85/ 3-75/ 5-65/ 10-45
(Barefoot) I Couldn't get 95# locked out  today (100# is PR)

Skull crushers 3x15reps(15# DBs)/ 10reps(20# DBs)
50 hip thrusters (25#)

155-185-205-225-235-245-255 RX 

Subbed Sinagoga's "Endurance" WOD:

20 min AMRAP:
25x OHS @ 50lbs
30secs HS hold
400m run

Completed 3 rounds + OHS + HS hold + 3 seconds of running (20m?)

GPS gave me lots of trouble: runs were actually 470m-470m-460m. Also, I should have put more weight on the bar. At 50lbs I maintained excellent technique on nearly every rep but I didn't feel much fatigue until the 4th round.

Bagged out on hitting 3 and 1 rep sets today.  I just can't get enough weight overhead/stabilized to really stress the midline and legs.
10-75
10-85
10-95
5-105
10-100
10-95#

Thank you for the plant based recipe

I’m about to have a new meal prep is all these plant based recipes keep on coming! Thank you!!

rx
100/120/130/145/155/170
m/49/175
5# off pr of 175 from 10-10-17

225 - 225 - 155 - 155 - 155 - 155 - 155lbs

I’m so frustrated. Somewhere along this journey I lost my overhead squat.
My 1RM is 255lbs, my 3RM is 245lbs, and my 5RM is 225lbs.

5=75 lb., 85. 3=90, 95. 1=100, 100, 100. 

45-55-60-65-75-80 lbs

5-20 kg
3- 30 kg
1- 40 kg

안양공식인증지부 크로스핏힘
45-135-185-205-225-245LB(111kg)
강경택 45세/180/90kg

More examples of how the negative power of sugar can be harnessed. Thank you for sharing!

In preparation for this workout, my athletes will spend time drilling this movement with a PVC pipe followed by a slow build-up in load. This will give them plenty of opportunity to dial in technique and prepare themselves for near-maximum singles while allowing me to assess/correct mechanics. Most of my athletes will attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For these athletes, I can look back at 190327 to give estimates on loads to be used for today. As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound or if there are multiple failed attempts.
For athletes that are new or really struggle with this movement, I will likely remove the sets of 1 rep and have them continue to perform sets of 3-5 reps at submaximal loads. Keeping them at lighter loads will provide them with more opportunities to refine technique throughout the full range of motion.
However, there might be special situations where I modify the movement slightly. One option is to squat to a target that allows for sound mechanics, even if above parallel. Another is elevating the heels to allow for a more vertical torso (though I only do this with very light loads). There may also be situations where I have athletes perform a heavy back or front squat followed immediately by some light barbell behind the neck strict presses or PVC overhead squats. I may use this strategy for an athlete where mobility issues severely limit loads on the overhead squat and I want them to still achieve the heavy loading stimulus of the day. 

Intended Stimulus
.
Heavy day! Overhead squats will display the gaps in your fitness like no other squat. It is impressive to back squat 400 lbs. But if you cannot squat and lift your arms at the same time then something is off. It might be balance, it might be flexibility, or it might be strength. And even if you can back squat 400 pounds, it still might be strength. Overhead squats require--and hence develop--mobility, which is a mix of those three things: balance, flexibility, and strength. They are the most valuable tool you can have in your arsenal of bilateral squatting. Today, go as heavy as possible while your mechanics are solid. Take the first sets as opportunities to dial in your movement. Take your time descending and maybe pause at the bottom a couple times. Challenge yourself with form before load. How good can you make those sets of five look? How upright can your torso be? Can you keep your shoulders in an awesome stable position with no compensation on the way down or up? Remind yourself: shapes and mobility are earned by working hard to get strong in those ranges of motion! Athletes new to overhead squats can work on overhead mechanics and squat mechanics. 
Note: Check Dan John's old article on the overhead squat. Posted here back in 2002. http://danjohn.net/the-overhead-squat-article/ 




Option 1
7 sets building to a heavy-ish set
3 tempo overhead squats @2211*


*take 2 seconds coming down, 2 seconds pause at the bottom, 1 second coming up, 1 second pause at top.


Option 2
5 sets
30 seconds barbell overhead hold (play with height)
30 seconds squat hold (hold a 10 lb plate with arms extended in front of you)
10 PVC or technique bar slow overhead squats to a target
Rest 1:00

Champions Club Scaling Notes

RANT: 
With all of the handstand holds and L sits, this lift should go pretty well today. Might not be a bad opportunity to go for a pr. But if you are limited by mobility, then don’t feel married to doing an overhead squat. Do a back squat if need be, or a front squat if the mobility allows for that. Getting the mobility to do an overhead squat can be a long-term fix, so lift a little bit then practice some slow reps of light weight OHS on the side.

I SHOULD TRY THIS RX’D IF: I feel a pr coming, OR I feel like a lifting day is going to serve a good purpose.

ORGANIC SCALES:
Strength — as is, just go very slow on reps
Stamina — moderate weight and sets of 10-15 (for shoulders) or light weight and sets of 20-40 (legs/midline)
Endurance — AMRAP in 20 minutes of: “x” number of overhead squats, :30 handstand hold, 400m run. Athletes that can go heavier will do less reps — maybe 5 or so — and newer athletes can do 20-30 per round.
Flexibility — as is, just go as low as possible and don’t bounce

NEUROLOGICAL SCALES:
Coordination — do a couple inverted burpees or forward rolls then get into your set (seriously try this — makes the lifts pretty difficult)
Accuracy — squat to a medicine ball
Agility — do snatch balance or snatch instead
Balance — as is

GROUP VERSION:  we’re probably going to do the endurance scale because we seem to be having an influx of new kids, what with our Summer starting up

WARMUP:
Jump rope — always
GHD sit-up — midline-hip work
Handstand — overhead prep
PVC OHS — obviously
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Normally 3 but heavy weight overhead can make you a little nervous