155-175-180-185-190-195 Rx'd

L-sit drills and scales completed.

CFWUx2 10*45dl+5cl*2 10*95+5cl*2 10*135+1cl
135 146-157 168 179fff 179 179
10min tabata l-sit on floor

135-155-165-175-195-205f
compare to
135-145-155-175-185-195

155,175,185,205,225,225

155, 185, 195, 205, 225, 235

160-190-205-220-225-235(pr) ✅

190323: 155-185-205(2)-215(f)-215-220(pr) ✅

225 

215 x 5 PR TNG 
270 x 1 PR 

E3.5MOM, dumbbells, and did both practices

90,
110, 120
130, 130, 140

205-215-225-235-240-245m
235-215-215-225 singles after for practice

10 minute L sit emom: 
15-15-15-15-15-15-15-14-10-10 seconds
8 minute back scale emom alternating sides:
45 seconds each/ 15 sec rest
Then 45 sec each side moving constantly between back and front scales. 

Back, abs, shoulders, and glutes are smoked from the gymnastics! 

180/41/69”

M/25/5'8"/155lb
CrossFit AFK

190lb-200lb-210lb(2/3reps)-220lb(miss)-200lb-215lb

Followed by a whole bunch of pike holds and L-sit variation holds, and then some scale hold, taps and switches.

M/35/6'/178#

x5: 215/225 (10-lb. PR)
x3: 235/225 (5-lb.PR)
x1: 245/225/225
All reps touch-and-go

135 - 145 - 160 - 165 - 170 - 175

123-133-143-153-158-163-168 lbs 

Emom 5 min 5 pc 63kg
15on 45off per 10 min L sit

55x 5, 70x 3, 75x 3, 80x 1, 85x 1, 90x 1, 90x 1, 95 (f)
5 min L sit practice (ran out of time)

It seems that I need to be coached past a mental block. 

5 @115
3 @135
3 @155
1 @175
1 @185
fail @205

L-sits and scales were fun 

225/245/250(oox)/265/275(x)

135-145-155-165-175-185

Did Sunday’s as 3x5rep 35/45/55, 3x3rep 65/65/65
Good news hip is now correctly aligned & anterior tilt is half the original 15°.  Bad news the body doesn’t know how to do anything like this. 🙄

135-155-175-205-225-230(f)

115x5, 125x3, 135x3, 145x1, 160x1 fail, 155x1

185-205-215-220-225(f)x3

Subbed 500m elliptical* (level 10, ~38cal) for 800m run. Rest Rx but tolerated cheats on range to preserve speed.

26:30

*Not running through that ice and snow.

115
145
150
155
160
165

135-155-165-175-185-195F-185

BW - 85.5kg
Touch & go cleans for 5’s and 3’s

getting back into it so moderate loads - which felt far too heavy

70kgx5 / 80kg x3 (x2) / 90kg x1 (x3)

135x5, 185x3, 215x1, 225x1, 235x1(fail) 1x235( fail). Dang it!!! 

RX 
185-5, 205-3, 225-1,235-1,250-1(PR)
then L-sits and scales 

Warm-up with 45, 95, 135

170x5
185x3
190x3
205x1 (PR)
210x1 (F)
210x1 (F)
210x1 (F)
210x1 (F)
210x1 (PR)

My 3yr old son was my hype man today. Kept yelling "you can do it daddy" when I got to the x1 sets. Wasn't going to walk away from that bar until I got 210. Back inside for 10 minutes each of L-sits and Scales (the L-sit progression video was super helpful!). And hot chocolate for the little man. 

M45, 162 newbie 
10 minutes air bike warmup 
PC 85,105,125,145,135,140
10 minutes- Lsit (TABATA 20work 15rest)
10 minute- front and back scale (TABATA 20work 15rest 5 minutes each. 
1mile run 9:5 

30 min. GoWod 
L-Sits & Scales first. 
Build up (sets of 5 reps:) 55-65-75-85-95-105-115
115-125-135*-145-F155-145-145-145 (Last one was sloppy so I did another set to end well.) 135 I believe is my 3RM PR. 155 is my all time PR. Didn’t hit it today. :( I was hoping to hit 165#s today. 🤷🏽‍♀️ Took a break & then did a variation of Martin by myself to finish. 

155#*5/165,175*3/180*1/185/190(f)

155-185-225-235-245-255

36/195/5’9/M

All in kg:
50 - 60 - 63 - 70 - 76 - 80f

100-5
110-3
120-3
125-1
135-1
140-fail
135-1

extra work—complete

145-155-165-170-175-175lbs
10 minutes L-sits ✅
10 minutes front and back scales ✅

Really struggled with full extension and drive on the clean, so I just focused on form at a light weight:
6 x 5 x 95#
10 min EMOM 5s L-sit (on ground) to 20s of scales 

Felt pretty good today!

15 min run to warm up.
Haven’t done power cleans in a couple years, so did more reps with a light weight in the earlier sets.

5 - 65
5 - 75
5 - 95
3 - 105
3 - 115
1 - 125 (pr)
1 - 135 (f)
1 - 125 (f)

10 min L-sit practice
10 min scale practice

x5: 185
x3: 195-205
x1: 215-225-235(f)
Did 10 min EMOM L-sit on rings because that's what Kevin Flowers did: :21-:22-:20-:19-:18-:18-:17-:17-:17-:17 (=3:06 total)
Accumulated 8 min alternating 15-sec front and back scales
m/52/5'11"/200#	

Not feeling it today. Practiced technique. L-sits and scales practice before, in between lifts, and after.
20-30 reps 45# hang power clean, and 20-30 reps 65# power clean as part of warm-up.
Touch-and-go 5's: 95-105-115-115-125-135-145#. Decided to stop there.

Only DBs available, so modified to: 

Power clean:
5 x 15 DB power cleans | 2x9,5 kg DB
Between sets:  L-sit practice for 2 minutes | 30'' tuck holds, 30'' rest

Then:

5 x 15 DB power cleans | 2x9,5 kg DB
Between sets: front and back scales practice for 2 minutes | 30'' holds, 30'' rest (2x F Scale, 2x B Scale, final round 4x30'' consecutive holds in each pose)

--
Turned out a nice workout, not too taxing. 
8 km hilly run in the morning. 

Weights were (lbs):
205(5)-230(3)-240(3)-260(1)-270(1)-275(1)

5 lb off PR! Haven’t lifted this much since November 2019.

L-sits and Scales ✅

M/28/6’1”/200lbs

135, 155, 175, 195, 205(f), 200 lbs. 

5 sets: 95
3 sets: 105, 115
1 sets: 135, 135, 135

2x70#DBs power cleans: 7/5/5/4/4/4
10min sitting Lsits 20s on, 10s rest.
10min scales, 30s rotations.

5 @ 225
3 @ 255 / 275
1 @ 295 / 310 / 325

315 is the PR, so I made a jump and it didn’t pan out. 

✅ front / back scale
✅ l sit

M/49/5'9"/157
145,145,155,155,165,failed@175
I'm just not getting anything out of my hips; no explosion to be had

Power Cleans
5 x 165lbs
3 x 175, 180lbs
1 x 190(PR), 195F, 190F, 185lbs

Tried to go heavy for all sets.  L-Sits & Scales between sets. I was a bit worn out by the time I was going for singles but 190lbs was a 5lb PR.

Power clean 5-3-3-1-1-1 reps
Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
185x5
190x3
195x3
205x1
225x1
227.5x1

Mailed it in.
5 - 120lbs
3 - 130, 135
1 - 140, 145, 150
L-sits were lousy. Scales were wobbly.

M/55/6’1”/181

Power Cleans:
5 x 70 kilos
3 x 80 kilos
3 x 85 kilos
1 x 90 kilos
1 x 95 kilos
1 x 100 kilos (PPR)*
3 min between sets

Ring L-sits: 10 min EMOM 30/30/25/25/22/22/18/23/24/26 sec 

*(Pandemic PR)

Power cleans
5-65/ 5-75/ 3-85/ 1-95/ 1-105/ 115(Fx6)/ 1-110(PR-Still )

I felt good and thought I could finally get a new PR. Nope same one for almost a year now, and that one was closer to a hang clean. 🤷🏻‍♀️

2.5 mile interval run
165-175-185-195-200(f)-200(f)

Too wrapped up in my own thoughts...
Still a great training session ‼️

6 minutes Tuck Sits
30: 1.5 Rest, then
4 minutes Tuck Kicks

10 minutes Scales

135
155
165
175
185 f
185
L sits
Scales
M/50/175

Well, that was not pretty! 
I can do deads.  I can do reverse curls.  I can do squats.
But, put it all together in a clean, and I s*ck.
Sure glad there was l-sits and scales.  ;)

105x5
125x3
135x3
145x1
145x1
135x1

M/36/5'9"/188


Strict bar dips 

15, 6, ~9 steps heel to toe

13, 6, ~9

9, 5, ~9



4:39



Then Today's WOD

105 x 5

135 x 3

145 x 3

155 x 1

155 x 1

155 x 1

95(5)-135(3)-145-155-165-175(old PR)-185(new PR)

42M/5’10”/210

185/205(f)/205/215/225/235(f)

135-145-145-155-165(f)-155 lbs.

10 minutes L-sit
10 minutes Scales

70-80-80-85-85-85

10min Lsits drills
5min front scale & 5min back scale


Mirella Miranda
45-50-50-52.5-52.5-52.5

174CM/78KG/29AGE.
:100-102-105-110-115-120kg.
L-sit，scales✅
https://youtu.be/MPH0zM3q_4k

lifting after a while.. didn’t feel so great.. 
70-80-92- 95(f),- 97(f)- 95(f) 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Power clean - jumping/landing with very heavy weight, emphasis on the jumping

MAIN DECISION
Is a max effort format going to give me what I need today?

TECHNIQUE SCALE
As is, keep with 5's or more on each set

CONSISTENCY SCALE
As is, but don't worry about them being touch-and-go reps.

INTENSITY SCALE
Do 50-m sprints or something else to get you breathing heavy before cleans

INJURY SCALE
You can look at this as either preserving the max effort stimulus or preserving the movement themes. For max effort, maybe pick one movement you can do at full capacity and do some max reps sets. Other wise maybe an AMRAP of hollow hold or scale and box jump for upper-body injury, or L-sit and pull-up for a lower-body injury

MY STUFF
Went all out on a 5 rep max. 235 touch-and-go, which is a pr I'm pretty sure. Last rep was pretty ugly, though. Didn't get to a 3 or a 1 rep max

GENERAL FEAR LEVEL: 3