135-155-160-165-175 Rx'd

SLIPS completed. 

남(m)/46/171cm/94kg/2303020/
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps(스쿼트클린&스플릿저크)
Post clean and jerk loads to comments./
오늘기록 20-30-40-50-57.5kg/
최고기록 (40/83kg/150331) 70kg/
목요일 저녁 두번째와드

CFWUx2 OHS 10-10-5-3-3
2*135 2*146 2*157 *168 2*179(c f-j)

Mickey, the elbows straight is just about creating tension in the shoulders. Externally rotate the shoulders (elbow pits up to the ceiling, elbow tips towards the ground) and keep them spun the entire time as best as you can and that will go a long way towards keeping tension. Also, mashing your biceps and elbow and forearms with a barbell will get those boys straight for you.

Also a side note, Joe was one of the interns at my first ever L-1 in 2010. A few other notable ones there as well. Cool to see how they climb up the ladder over time.

Any tips for those of us whose elbows simply won't go 100% straight and won't lock?  It's something I've struggled with since I started CrossFit 10 years ago.

95-115-135-145-155-165(F)

185-195-205-195-200

Regular SLIPS
Sq CJ 5x2 @60kg. Used 10mins to get up to 60kg then completed 5R in 10 mins. Coming back from shoulder injury so didn't want to push it and missed Acevedo's thorough warm up from last time.
Prev. Squat CJ singles @60,65,70,72.5,75.

squat clean and push jerk 135,145,155,165(FJ),165

hey guys will this program be available in canada (montreal area?)
thank you
steve

70-80-90-100-105 kg

205-205-205-205-205

Felt heavy today...Did the same SLIPS as last time only I had 3 minutes left to do 4-5 slow descents from a handstand. ABS are smoked from pull-ups! (Stiff/stiff/straddle)

Same build up and warmup as last time except I put the round of general warmup before the slips. 

180/41/69”

Is this for anyone to show up? Or do people have to get notified if they received the scholarship? 
Crossfit L1 is high on goals to get!! 

Clean and jerk 1-1-1-1-1 reps
 
135-145-165NG-165-165

185-195-205-215-220-225(f)

M/34/6'/175#

195/215/235/245/225

Slips done

c&j loads: 165/195/225/235/240

You will always have friends and supporters in Zagreb, Croatia. I have been by your side for 10 years and will always be no matter what happens or changes within your respected organisation. Whenever you need our resources locally you can count on us! Greetings from CrossFit Zagreb and CrossFit Zagreb Downtown, Croatia. 

SLIPS
65/70/75/80/85/90 (PR)

SLIPS
125
145
155
175
185

85 fail- 85 fail- 85 fail- 82,5 fail- 82,5

M/39/112kg/179cm
111,36kg
111,36kg
111,36kg
111,36kg
111,36kg

1/22/20: got to 160#
Today: 135#/155/165/175/185

I think CF also needs to look at alternative ways to stay certified. Many people can't afford to pay $500 every 5 years to "re-certify." There should be a free way to keep your certification current. I'm a teacher and we are offered free classes to keep our licenses current. CF could offer classes online that you're required to take and pass to keep your certification. There are many ways to accomplish this. Just a thought on ways to get more people included. It won't help if you give free certification courses if they aren't going to be able to pay every 5 years to renew. My cert expired in May and I am in a financial crisis of my own and now will end up having to retake the whole thing for $1,000 if I want to coach again. That won't be something I can afford for a while. If you're a coach that wants to continue to build on their certifications level 1 to 2 and so on, I understand charging. 

So is this meaning that the certification class will only be offered to kids and young adults or to those that are wanting to coach kids and young adults?  My husband is currently a baseball coach at our local highschool, our local club baseball league and runs their weight room workouts.  He has been trying to figure out a way for me to come in and coach since I have my Level 1 and will get my Level 2 in August but there is some red tape with the school district.  If he could get his Level 1 through this scholarship program that would be awesome!  Please let me know since it is unclear to me based on this information.

205-225-235-245-225

Traveling, access to a small and poorly equipped hotel-like gym. So...
4 RFT with a 30# DB, 
10 snatches
8 bent over row
6 shoulder press
4 Turkish get ups 25# DB
2 rounds each arm
10:06
Then 5-4-3-2-1 pull-ups, with 5 Sec hold at the top. 

SLIPS

235-235-240-240-245

nothing more fun than lifting in the garage with friends🏋️

Hey Guys,

This truly is amazing!! Wishing You all the very best with it.

If I may highlight the region I am currently in (home country, Hungary). I see a lot of potential all around and that honestly is great!! But at the same time coaches seem to struggle with the language and not getting qualified in CrossFit. 
This could be another goal to work on so what is being taught to members -not just in this country but all around- would be solid CrossFit. I myself would be happy to fully support this matter voluntarily so people could have a better understanding of what CrossFit truly is.

Keep it up! :)

How could our gym, CrossFit Crown City, be a part of this? We would love to be part of an outreach program in the greater Los Angeles area. Please let us know if we could help in any way.

Easing in:
5*135
3*185
2*205
1*225
1*225
1*225

135-155-175-190-195(f)195(f) 

5 x 5 reps db squat clean and jerk
35# ea arm-40-45-50-50

35/195/5’9/M

225-245-255-265(missed jerk) -265(missed jerk)

Stopped at 175 lb

Back was a little soft so I didn't want to push it this day.

SLIPS ✔
C&J
Warm up @ 115lbs
165, 165, 165, 185f(got the clean but failed the split jerk)
165, 175, 185 (regular push jerk)

How about taking this a step further, Crossfit HQ should subsidize memberships as a scholarship for underserved high school and college students.  Exposing young adults to a community which, for the most part, is comprised of young professionals, could be the networking opportunity these young kids need to advance in life.  My box is full of great role models and I would love to see more deserving kids have access to them.

50-60--60-65-65kg
After yesterday's 150 pull-ups it was my current max effort.
After the C&Js my usual powerlifting routine:
Squats 3*65-70-80-90-100kg
Bench presses 3*50-60-70-80kg
Deadlifts 3*65-85-105-115-125kg

43/1.78m/77kg

This is absolutely fantastic and so encouraging. In a deprived town in the UK which has significant health inequalities, we have amazing evidence that CrossFit has the power to save and transform lives. As a non-profit Box [The 180 Project  - home of CrossFit DeltaFox] we blend CrossFit with education, nutrition and life coaching- breaking the vicious cycle between addiction, crime and prison. People are becoming physically, mentally, emotionally well and socially connected. Through CrossFit we are building strong and resilient individuals helping them to make a 180 degree turnaround and taking their place in society... new friendships, new jobs, new sustainable lifestyle. Once they've been through the 180 recovery programme they then become members of the mainstream box - totally inclusive and integrated. We'd love to see this grow and be part of something that will not only help individuals, but will help transform and heal communities. Check out what we do - https://www.180project.co.uk/what-we-do

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

165lb-175lb-185lb-195lb(miss)-195lb(miss) Both missed the jerk.

M/31/215
185-195-205-215-225

Central and Eastern European Countries are vastly underrepresented on the games. Will we get free Lvl1 as well? 

205 - 215(failed jerk) - 215 - 225 - 235(failed clean x 3 attempts)
Not a good day for me
m/52/5'11"/200# 

This sounds like a great initiative. May I respectfully ask who are the "undeserved" you refer to? And how are they "undeserved"? Many thanks.

Sería muy bueno que algo así llegara a Venezuela. Ya que en cada rincón del mundo nos encontramos muchos atletas con ganas de aprender y emprender con CrossFit. (It would be great if something like this came to Venezuela.  Since in every corner of the world we find many athletes who want to learn and undertake with CrossFit. I feel such a great emotion and love for this sport that I can't imagine the emotion that a CrossFit program would come to me how it is in Venezuela.)

45kg/100lbs
50/110
52.5/115
55/120
55/120

May not look like much, but it is the first time ever I did PC&Press with 55kg and it felt great.

...and when I correct my wife on anything she gets upset! 😅

50, 60, 65, 70, 75 kg
👍😅

115,135,155,165,165
RESTED 2:00MIN AVARAGE

SLIPS: stretching, L-sits, Handstands

C&J:
115-135-155-175-185

M/45/6'2"/180#

Squat clean/split jerk
135/145/155/165/175#

Great Idea... and other thing about to open a small box like people have a small garage and they can not have a big one and to help then to star with the small and then move to a bigger place. I think it will nice and will be a lot more boxes arround the world.  there are some many people who would like to enjoy crossfit community like me. It will be nice if i could have a feed back about it.

Where can rural residents participate? I have a feeling that this program is only designed to benefit a specific demographic within the inner city. 

Traveling for a couple of weeks, with access to a very good club gym (Don Shula's). They seem to have lots of everything (even a wall balls area and Rogue GHDs) but I don't know whether they allow heavy C&J. Yesterday I subbed a version from last Friday (back squats / rope climbs) so today I am subbing a hybrid of yesterday and today:

5 rounds for time of
3 weighted / 5 strict / 7 kipping pull-ups
then
20 minutes of SLIPS

Time: about 9 minutes
Sets: 15 (1-2-3-4-5 -- see the trend??)
Weight: 20lbs for rds 1-2, 15lbs for 3-4-5

I probably could not have completed 10 rounds of yesterday's structure; 5 was enough for me! It didn't help that yesterday I subbed 21-15-9 pull-ups for the rope climbs.

SLIPS✅
155-155-155-165-170
squat clean/split jerk

compare to :135-155-175-155-155

Jackie 65# 3-3-3-3-3

Free L1s 

Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
137.5
147.5
162.5
187.5
200.

Something in the Midwest would be GREAT!! I'd LOVE to get certified but financially with everything going on and upcoming wedding the budget is TIGHT!! LOVE the idea and new ownership mentality!! CrossFit is BACK!!!

We wait for you in Uruguay!! 

55-60-65-70-75kg / failed 80

Simple, effective!

SLIPS ✅
135-135-140-145-150lbs

incredible initiative, it would be great to carry it out in Venezuela.

Hola! Buenos días, me encanta la iniciativa y sin duda mejorará la imagen de crossfit y la llevara a otro nivel, estaría bueno que se haga más global y por cada curso lvl 1 que haya se pueda otorgar 1 o 2 becas para aquellos que realmente estén lejos de tener la posibilidad de pagarlo. 
Gracias por el espacio, saludos desde Uruguay! 

Que gran iniciativa, seria genial poder llevar a cabo en Venezuela.

SLIPS
pwr cln/split jerk
140
145
155
160
170-
m/50/175
Previous compare to's were sort of all over the place, 
but all time pr for cln/jerk is 190# back in 2015, so I'll take this for sure.
Form felt really smooth.

Joe is the 🐐 

This is awesome!  This will help so many and is great for the CrossFit Community to reach out and share healthy living and positivity. 

Clean & Jerks 
1@ 95-95-95-95-100  -95-95-95-95

95# felt so heavy today I had to double check I had 25s on the bar not 45s! 

Thanks to the team behind this. France will get on board

174cm/75kg/29age.
✅60-✅80-✅100-✅105-✅110-❎115kg.
https://youtu.be/ME86GqzgrKE

SLIPS ✅ 
60-65-70-75-77,5kg

This is good stuff hopefully come to the UK in good time.

When is it coming to Australia?

Will it be a available in Malawi, Africa?

I support crossfit. i think crossfit makes everything healthy and mobilizes positive thoughts.
I love Cross Fit.

WOD ANALYSIS

Coaching notes:
The C&J is a core to extremity movement. It is combined of deadlift, shrug, high pull, elbow rotation, pull under, front squat, push jerk and overhead squat. As can be seen, mostly all fundamental movements are present in this movement. The athletes should evaluate their C&J record in this movement.

Template: This WOD follows both “For Completion” and “As Heavy As Possible” template. For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and AHAP is for C&J movement. 

Form: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic modality and the second combination is a heavy high skill movement from weightlifting modality. 

Purpose: The C&J is a core to extremity movement. This WOD focused on the C&J. In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set to reach the athlete’s 1RM. Athletes can strive to maximize their maximum strength in this exercise. Resistance must be selected so that it is an athlete’s one repetition maximum. If the athletes do not have a good rest between sets, their record will drop.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

Time to perform: This high volume and heavy WOD takes about ≈ 37 min. In the SLIP part, athletes practice for 20 min, without recording. However, athletes must strive to do their best for perform C&J and should rest 3 to 5 minutes between sets.

Running a class: Trainers have ≈ 23 min for set other parts of class.

Physiology (GPP): Strength and muscular endurance play the major role in this exercise. Furthermore, mobility, balance and coordination are challenged in this WOD.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, low repetitions per set will make use of the phosphagen system in second part.

Anatomy:
Clean and Jerk: Agonist: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
Synergist: Serratus anterior, Pectoralis major (clavicular head), Hamstring, Gastrocnemius, Soleus.
_________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up ≈ 5 min
WOD ≈ 37 min
Cool-down ≈ 10 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Great initiative and starting out good with the hopeful vision of Crossfit, only thing now is to see how this will be introduced not only in America, but to all other Countries - this will be the real test in my opinion.

100kg-100kg-100kg-100kg-110kg
CFHIM - MAKING PEOPLE BETTER

When the scholarship will be available in Egypt? 

This is exactly what CrossFit needs right now. Well done all! Now let's get it global!

Genial 

This is such a blessing! Will it be available in Venezuela? 

available in hong kong please?

It really is an amazing idea which would come to Colombia too

I think it is a great idea from crossfit to carry out this campaign. My dream has always been able to do level 1 certification but I don't have enough money to do it, and I think it's great that I can. help other people who like me do not have the possibility to do it and thus help them.

It is time for this change!! I'm excited to see how far CrossFit can outreach through this kind of program (and others!) to make CF more accessible to a wider range of people so that it really fulfills its core mission of improving health and combatting disease.

Fantastic start!  Love to see this come to the communities I work with in Brooklyn and throughout NYC 

Really love to see the program available globally. Indonesia please 🙏🙏😝

Chuck Carswell was one of my MDL1 instructors and if I could fly to Atlanta and take this course again, I would. Such a wonderful instructor (all of ours were wonderful, I hasten to say!) and such a genuinely nice guy. This is a great initiative and going straight to where the need may be the greatest! 

RAD! Love to see it

Yess!! Please bring it global. Es de suma importancia y apoyo a la comunidad internacional. 

Wow. Eric is really making changes that he said he would to make CrossFit more inclusive. This is a great beginning in the right direction and I hope it continues

bring it global!

Thank you so much CrossFit! This is helping me out alot. You guys are the Best!

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Clean and jerk - jumping, jumping again, upright torso, change of shape, lunge, overhead

WHAT ABOUT THE REPS
1 rep maxes are usually meant for testing. But you'll still probably get stronger by doing 5 heavy sets of 1... just probably not as much as you would for a 5 or 7 or so.

TECHNIQUE SCALE
1 rep does not give us a lot of blocked practice, so I'd try sets of 10, alternating feet. Rest as needed between or do some SLIPS.

CONSISTENCY SCALE
AMRAP in 20 minutes of:
20 hang cleans
10 strict press
20 lunges

INTENSITY SCALE
As is.

MY STUFF
I did quite a few sets of 215 and 225 in between cleaning and washing down stuff here, then tried for 245. Got the clean, wussed out on the split jerk. Twice.

GENERAL FEAR LEVEL: 3