남(m)/47(Korean age 47 Western age 46)/171cm/92kg/22014/
5 rounds for time of:
5 shoulder presses
10 push presses
15 push jerks
♀ 65 lb. ♂ 95 lb.
Post time to comments./
27분16초/
월요일 저녁와드

CFWUx2 45*1 round, 95*1 rep of each
29:43

I stopped the PD medications prescribed due to severe side effects and started on natural treatments from VineHealth Center (VHC) in California, the herbal treatment has made a huge difference for me. My symptoms disappeared after the months long treatment! Go to ww w. vinehealthcenter. c om. This treatment is amazing!  

As rx’d, 11:01.

Took this very deliberately – breaking every 5 reps so I wouldn’t burn out.  Once shoulder press goes, it doesn’t come back.  Near the end, I was able to pick up the pace a bit and string more reps together.

47m/5'10''/185

As rx’d, 11:01.

Took this very deliberately – breaking every 5 reps so I wouldn’t burn out.  Once shoulder press goes, it doesn’t come back.  Near the end, I was able
to pick up the pace a bit and string more reps together.

47m/5'10"/185

13:17 rx

14:02 @35kg. I broke after each of a round's three sets so three breaks per round. I could have gone faster but didn't want to lose form. I could've gone heavier but would have had to break for longer.

11:23 RX

scaled to 65#

10:43

27:20
Used a pair of 50 lbs. dumbbells

14:45 Rx’d

35# dumbbells

18:30

13:39 with 75lbs. 

left shoulder has been bugging me so I went light. Glad I did! Could barely do 5 strict press in a row by the end. External rotators pumped by the end especially the left. Started fairly slow and was going to try to do 15 reps every minute on the minute but that fell out the window by round 2. (Finished 2 rounds in 4m)

Scaled to:
5 Shoulder Press, 95#
5 Push Press, 95#
5 Push Jerk, 95#

As rx’d, 5:53.

Knee doesn’t like squatting so much, but the dip-drive of the push press and jerk seemed okay in warm-up.  Amazing how the shoulders fatigue so quickly.  First round unbroken, then hit a real wall on shoulder press.  3 weeks out from knee surgery (cyst removal + chondroplasty).

46m/5'10"/180

28:31rx

34 mins

14:56 - scaled to 4 rds using 65#

25:23 Rx’d 

14:18 (75#)

M/35/5'10/190

Rx'd 15:54

Wasn't fully believing the difficulty of this workouts in the comments. I was way wrong. First workout after my one-week-off-after-twelve-weeks-of-workouts break.

Completed 2020-02-03
14:45 with 45 lbs.

scaled to 4 rds: 16:05

27 / M / 6’1” / 203
16:33.96 Rx’d

Scaled to 25 kg
12:41

Rx'd 15 mins 5s! 

Very tough! 

I finished 10:24 ! And have video fixation. It’s real nice workout

36 / male / 6’ / 200lb

RX - 8:46

*Sure would like to see HQ setup and a game of CF H.O.R.S.E where 2 athletes face off for a game of HORSE. One athlete starts and does a skill or combo of skills with a :60second deadline to accomplish. Defending athlete has 5:00 to accomplish the skill. If the defending athlete can not accomplish the skill, they take a letter. Always alternate athletes getting to start, regardless of winning or losing the previous round. 

First athlete to spell HORSE, loses. 

let the online HORSE call outs begin 

9:26 rx 

5p 10pp 15pj  EMOM x 15

RX- 16:29

25:10
Last 2 rounds with 45 lb

17:03rx

Rxd
14:08

RX 
13’07”

12:34 35kg kill

14:19

34/m/197lbs
4 rounds in 15 minutes @65lb
Have a catch in my shoulder the passed week or so. Didn't want to go any heavier.

Scaled to 5 rounds w/ 95lb barbell
4 strict press
8 push press
12 push jerks 

12:52

5’8” / 170 lb / 21 / M

Rx’d 12:05

14:16 Rx
M/44/220/6'2"

13:56 with 35 lb dumbbells and 30 squats after each round

Scaled to
75#
12:15
m/49/175

15:53 Rx 

24/F/140 lbs

9:51 RX 

that hurt 

I should have scaled... I should have scaled... 

23:48RX (65lbs)

F/32/133 lbs 17:20 rx

Girl rx: 14:30

16:35, RX. 

13:15 - Sc
65-lb, found out after a few rounds that 5+5, 5+5, 10 was a good way to pace to this for me. This workout is completely my weakness all rolled into one workout. Perfect.

14.20 rx

Rx 22:57

13:43

1st 2 rounds 55lbs
last 3 rounds 45lbs

RX
14:51
Performed as every 3:00 on the minute. Pace dropped quickly. Crazy burn. Reminiscent of the Press Matrix from the CFL1 Training Manual.
Male
32yo
Chikara CrossFit
Tokyo, JP

Globo Scale-as rxed.  Sub 20/25 lb dumbbells if a barbell is not available. 

Rx 14:58 Holy shoulder pump batman wow

16:28

It’s been a while since doing any .com workouts but I thought this one would be pretty fun.
warmed up with a 20kg bar and did a round unbroken just to see how my arms and shoulders fatigued. 

round 1 went for a breakup of
5&10’s together 
then 15’s
found fatigue after the 5 presses made the 10’s and 15’s a little more difficult than they should have been.
broke the next rounds up as 5/10/15

10:40 rxd

11:56
Used 100lbs due to equipment limitations.
Also did the 400m lunges on the way to the gym. Presses were fine but push and jerk was a pain!

Rx 
23:55

I had a great game plan & then,...I didn’t stick to it! 🙄🤣 Pump was real! SP were all unbroken although, very tough @ round 5...not going to lie! Was aiming for 3 min. RNDS, but came out way to hot round 1. (2 min. pace) 17:03 RX 
Also, did a med. ball SU, dip & SHSPU workout last night so my arms were
ready for today! 😂 Push Presses are the worst for me. I much prefer to jerk or strict press, so I don’t do enough if them.

Spent a week fighting off the office plague and hip is all messed up, so no jerks or push press.  Changed to untimed 3 rounds of 5-10-15 shoulder presses at 35#.  Felt good to push something around, even a little bit.

M/49/5'10/238

Rx: 22:14

5 rounds for time of:
5 shoulder presses
10 push presses
15 push jerks
 ♂ 95 lb.

17:33

65# 10:50

Jackie: 35# 10:28

M/45/6'2"/185#

Scaled to 75# the rest as rx'd 
10:01

13:10 65lbs 

11:01 Rx
First 3 rounds in 2 minutes each, last 2 rounds in 2:30.
Shoulders!
m/51/5'11"/200#

13:17
Rd 1Rx 65#, then my shoulder press form was already getting bad in Rd 2, so dropped to 55#. 

Women’s Rx
11:15

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   9:30

13:53 with 75#. A good one!

Rx’ed 
15:10

Went too hard in the first 2 rounds, which really killed my last 3 rounds. 

M/19/158#/5'8"
15:52
75#

21:47  65/55/45x3

2.5 years after surgery for TOS and I'm finally able to return to training. Lost 5 yrs of time to it but feels so good to finally be able to be back. But damn, it's as if I've never pushed my body before....

14:29 RX - set a pace from the get go even when I wanted to go faster. Seemed to pay dividends in rounds 3-5

14:52, option 3... because I’m still a little compromised from those lunges on Friday 

19:01. 65# rounds 1-3, 55# rounds 4-5. I’m already regretting not scaling from the start; not sure I’ll be able to lift my arms today or tomorrow.

11:15, 45# bar

22:05 rx’d 

This one is obviously a shoulder burner and is a test of muscular endurance/stamina as well as technical efficiency with a light load. This is a type of workout where many will crash and burn if they move too quickly in the beginning. Consider starting with a pace that allows for consistency throughout the majority of the 5 rounds vs being enticed to attempt a bunch of high rep sets in the beginning. Shooting for under 12:00-15:00 will be the goal I strive to have athletes achieve. Scaling this workout is pretty simple: reduce reps/rounds or reduce the load to achieve the goal. Being that this is the first weightlifting movement, of this 3-day cycle, I will likely opt for a slightly heavier weight and reduce reps instead of reducing the weight and completing all the reps. 

13:15 Rx

The strict press was the HARDEST part for me. I also did my first round completely unbroken in 56 seconds, thinking I could rest 40 seconds and repeat.. I couldn’t.

Girl weight (65) 14:50

15:25

65lbs

RX: 24:16........ This hurt alot more then i thought it would, shoulders are on fire

RX 17:04 
30 kg 
i do split jerk very slow...but i can do It  

37 / Male / 179 cm / 84 kg
Rx'd 11:36 
My shoulders and triceps burn.... T_T

HQ has been reaching  way back into the vault this week for workouts. Lovin’ it!

RX：14'53''.
https://youtu.be/7ESUSUJGTvQ

Champions Club Scaling Notes

RANT
So there I was with every intention of taking it easy today and focussing on full range of motion, timing, and holding the end positions. "65 lbs. should be easy enough," and "It'll be like an active recovery day," I said to myself. My shoulders then proceeded to give out on my in the middle of round 2. I am ashamed.

PURPOSE
Give us a good feel of where our skill level is while also supplying a dose of stamina.

NEW TO CROSSFIT VERSION
At first I was thinking of changing up the format, but I actually think this would be good as is. The only adjustment I'd make would be more rounds if the weight needs to be lighter.

TRAINING SCALE
Emphasize the "for time"

PRACTICE SCALE
Don't count push jerks if you have to press out at all, and hold finish positions. Don't worry as much about time.

GROUP SCALE
Partner workout: AMRAP in 21 minutes of 200-meter run. One partner runs while the other does shoulder press, push press, or push jerk/split jerk practice.

INJURY SCALE
Pick one movement you can do at full capacity with just your bodyweight. Make up 3 variations of that movement you can use in a triplet. An example could be lunge, jumping lunge, and step-up

WARMUP
Kb swing - core to extremity prep
Hollow hold - midline prep
Handstand - overhead prep
Pull-up - overhead + hang on to some things
Squat or lunge - depends if you do split jerks or push jerks

GENERAL FEAR LEVEL: 5

Warm up for 200126:
GENERAL WARM-UP

2 rounds of:
1:00 of single-unders
20-seconds of hollow hold
20-seconds of arch hold
10 pass-throughs with a PVC

SPECIFIC WARM-UP

Shoulder press
20-second overhead hold
5 shoulder presses + press behind (with an empty barbell)
10 shoulder presses (with an empty barbell)

Push press
Perform 5 reps with an empty barbell:
Dip + hold
Dip + drive
Push press

Push jerk
5 “jerk lands” with a PVC overhead
10 push jerks with an empty barbell

Build-up
Build up to workout weight by doing 3 sets of:
1 shoulder press + 2 push press + 3 push jerks
> You can perform the third warm-up set above the intended workout weight.

INTENDED STIMULUS
.
The pump is going to get so real! And that's the point.  This is a muscle fatigue workout, not a strength one. Choose a weight for which you can do all the strict presses unbroken each round.  Even though it is only 150 reps, the redundancy of the movements is such that this will become a slow drag. In other words, this workout is not an intensity piece. Nonetheless, expect to breathe hard. And keep in mind that this is still for time. That's where the pump is coming from. Think it this way: we want to train the capacity of your muscles to recover fast from a place of acidity --you know, the pump. So we still want to push it and make sure the weight does not get in the way of that.

The progression of the movements is excellent today. They build from each other nicely. That makes the mental aspect of this workout so much better. In the press focus on pressing from the most beautiful and robust posture your torso can produce. In the push press, keep up that posture and think that you are shooting your trunk and the barbell through the ceiling like an effing rocketship. In the Jerk, confirm that vertical AF drive while receiving that bar nicely, this time with your hips slightly back, but your shoulders active. Simple and effective.

Move well and get that pump!
.
▶ OPTION 1
5 rounds for time of:  

5 shoulder presses 
10 push presses 
15 push jerks  

♀ 55 lb. ♂ 75 lb.

▶ OPTION 2
5 rounds for time of:  

5 shoulder presses 
10 push presses 
15 push jerks  

♀ 45 lb. ♂ 65 lb.

▶ OPTION 3
5 rounds for time of:  

5 shoulder presses 
10 push presses 
15 push jerks  

♀ 35 lb. ♂ 45 lb.