CFWUx2 10*45sp*2
95-106-117-122.5-128
128-139-150-155.5-155.5
135-135-140.5-140.5-146(4+1)

SP:95 115 120 125 130LB
PP:115 135 145 155 165LB
PJ:135 155 160  165 170LB

No barbell available, so:
Strict HSPU: 1,1,1,1,1
Kipping HSPU: 3,3,3,3,3
Pike push ups: 5,5,5,5,5

SP: 135
PP: 165
PJ: 185

115-135-145-155(f)-150
140-155-170-180-180(2)
155-170-185-190-195(3)

201107: 
95-115-135-145-150
135-155-165-170-175
155-165-175-185(3)-165
200712:
95-105-115-125-135
135-135-140-145-150
135-145-150-160-150
190715:
115-135-155(f)-135-140
135-155-165(2)-140-155
140-150-170(4)-155-160

135-140-145-150-157.2
160-162.2-164.4-165-167.2 cycled reps
169.4-170-172.2-174.4-176.6 cycled reps

PR I think. First time in years I went up every set and went every 2.5m. This workout used to destroy my abs by the end. Tweaked my neck on lockout of set 2 or 3 of push press but felt okay to continue. The damage was done and it didn’t seem to hurt on any other set or get any worse. 

178/41/69”

EMOM, with dumbbells

90, 90, 90, 90, 100,
90, 90, 90, 100, 100,
90, 90, 90, 100, 100

M/35/6'/178#

SPx1: 145/155/160/165/155
PPx3: 155/175/195/215/225 (5-lb. PR)
PJx5: 135/155/175/195/215(f4)/210(f4)
     *215-lb. is 4RM PR

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

105lb-110lb-115lb-120lb-125lb
135lb-140lb145lb-150lb-155lb
160lb-160lb-160lb-155lb-155lb

Press 155/165/175/180(x)/180(x)
Push Press 155/170/185/200/210(oox)
Push Jerk 165/175/185/195/210

getting fitter, guess this is working!

Rx goal:
150
225
254

Actual:
Rx’d
115-135-145pr-150pr-155pr
175-190-200f-195-200pr
200-200-205-210-210pr

135,146,155,165,170
135,145,155,165,170
135,145,155,165,170

135,145,155,165,170
135,145,155,165,170
135,145,155,165,170

SP - 155-160-165-170(f)-170(f)
PP - 165-170-170-170-170
PJ - 170-170-170-170-170(×4)

Shoulder and push press stayed flat, push jerks went up since 11/4.

Sp-130,140,150,160,165
pp-145,155,165,180,195
pj- 155,160,165,175,185(Pr)

Shoulder press (1) 125-135-140F-135-140-140
Push press (3) 140-140-135-140-135
Push jerk (5) 135-140-145-150-140

sp: 95-75-95-100-105F-100
pp: 105-110 bad form-105-110-110
pj: 115-120-125-130-135 failed on rep 5😑

Rx for all movements 
50-55-60-65-70

SP: 115-125-135-140-145
PP:150-155-160-165-170
PJ: 120-140-150-160-165

Strict: 135/145/150/155/160(f)
Push: 160/170/175/180/185(f)
Jerk: 155/165/170(f)/170(f)/165

still working on Jerk Technique

Strict:   145/155/165/175/185
Push:   195/205/225/235/245
Jerk:     185/205/225/255/1x 265🤣

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Press - overhead pushing with heavy weight, more strength emphasis than skill
Push press - overhead pushing with heavy weight, emphasis on skill (core-to-extremity)
Push jerk - jumping/landing with heavy weight, emphasis on landing and overhead position

MAIN DECISION
Do I have the mobility to do push jerks or would it be better to go with split jerks instead

TECHNIQUE SCALE
As is, add reps to the sets - preferably more than 10

CONSISTENCY SCALE
Two options off the top of my head: either just pick one of the lifts to do in the max effort format and really nitpick all the stuff, or do something like AMRAP in 20 minutes of: 200-m run, 8 strict press, 8 push press, 8 push jerks, all at a weight that doesn't have to be broken up

INTENSITY SCALE
Easy option would be do something to get you breathing heavy before each set, using that fatigue as a factor that makes lighter weight seem heavier. Another option could be do really emphasize speed - bar speed on the strict press and overall set speed on the other two. Any major deviation means drop the weight a bit and keep the speed in tact.

INJURY SCALE
Kinda like Randy, you can think about this from a jumping or pushing perspective, depending on what is injured. So maybe an AMRAP in 20 minutes and pick from the following: handstand push-up, push-up, kb swing, squat jump, lunge, jumping lunge, hollow body hold.

MY STUFF
Did a bunch of sets of 15 reps in a row (5 strict press, then 5 push press, then 5 push jerk) at 85 lbs. after a morning basketball practice.

GENERAL FEAR LEVEL: 4

Love it. I just got my new drop pads yesterday. My neighbors will be pleased.

120 - 125 - 130 - 135(f) - 135(f)
135 - 145 - 155 - 165 - 170(2)
170(3) - 165 - 165 - 165 - 165

at work during lunch.  Rushed and steel plates land like a bunch of steel plates.  Probably woulda gotten a little heavier at home.

115-120-125-130-140
125-135-145-155-165
135-145-150-155-160

H -
35-40-45-45-45
45-50-50-50-50
DB push jerk - 20-30-30-30-30
(learning the movement)

Press 95/105/110/110/115
Push Press 95/105/115/125/135
Jerk 115/125/135(2, F)/95/95
60s rest between sets, caught up to me in the jerks

35/M/6’4”/259

135/145/155/165/170-fail
155/165/175/180/185
185/190/195/200/205

RX
Shoulder Press 155-155-165-165-165
Push Press 165-165-185-185-185
Push Jerk 185-185-185-185-185

M/55/6’1”/181

“I’m just chasin’ Charlie”

SP: 155-165-175-185-190 (201104 + 5)
PP: 155-165-175-185-195 (201104 + 10)
PJ: 155-165-175-185-195 (201104 + 10)

11/04/20: up to 135#-str/155-push/160-pj

Strict*1: 115#/125/135/140/145(f)
Push*3: 140/145/150/155/160
Jerk*5: 160/165/170/175/180

Short on time. Back stiff. No rack.
SP: 65-75-85-95-105 (singles)
PP: 105-95-95-95-95 (triples) 
PJ: 5X5 @ 95#s 
Not much rest. 

(Finally) landed a new gig, yesterday.  Wah hoo!  Hung out with Officer Simmons, results there.

Hey Sinagoga, you run out of rants?  Hope you’re doing ok, man.

OH press x 1
125, 135, 145, 155, 160F, 160
Push press x 3
125, 145, 155, 165, 170
Push Jerk x 5
125, 135, 145, 155, 160x4

(Kg)
Sp: 50/60/65/73
Pp: 60/70/75/83
Pj:70/78/83 (*3)/80

SP: 135,140,145,155,160
PP: 135x5
PJ: 95x5

M/49/5'9"/157
5x1 press to 125, failed@135 
5x3 push press to 145, failed@155 
5x5 jerk to 145, failed@155 
No new PRs, but matched old ones, some that were set when I was alot bigger.
might have done a little better if I didn't have to clean the bar each time 

Modified to: 

5 AMRAP sets of: 

DB Shoulder press 
DB Push press 
DB Push jerk 

Using 2x9,5kg DB, 2' rest between sets

SCORE:
SP: 17-15-12-13-11 (68)
PP: 17-13-14-14-13 (71)
PJ: 15-15-14-13-13 (71)

--
2 km run as warm-up, 5 km run in the morning.

155 x1 for 5 sets
155 x3 for 2 sets
165 x3 for 3 sets
165 x5 for 5 sets 

11111 (max 50kg)
33333 (max 45kg)
55555 (max 40 kg)

Shoulder Press: 15-45/  10-55/ 5-65  
Push Press: 5- 55/65/75/80/85
Push Jerk: 5-  55/65/75/80/85

My left shoulder has been feeling off for almost a week so kept it light today. 

SP: 95-115-135(PR)-145(f)-125#
PP: 115-125-135-145(failed 3rd rep)-125#
PJ: 115-125-135-145(PR)-125#

Almost failed last rep of 145 PJ and right elbow was started to have issues so dropped weight for last round of PJ. Some mixed results but an overall improvement from last time.

SP: 155-165-175-185-195
PP: 165-175-185-195-205
PJ: 175-185-195-205-215 
Tiny bit better than last time.
Anyone else having login issues with firefox?
m/52/5'11"/200#	

M / 36 / 84.5kg

completed this post 75 rep snatch session

strict press 5x1 (50kg / 52kg / 55kg / 57kg f / 55kg)

Push Press 5x3 (60kg / 65kg / 67kg / 70kg / 72.5kg)

starting to get beat up by this point so went for speed work on push jerks

push jerk 5x5@ 60kg

135-140-145-150-165
95-105-115-125-135
115-115-115-120-120

Rx, 2x70#DBs.

135-145-155-150-150
145-150-150-155-155
155-165-170-170-170

then made up “Randy” from yesterday. 
6:43rx

Rex @ 120lbs

Shoulder Press
135-140-155-165-175(post surgery PR)
Push Press
165-175-175-180-185(f)
Push Jerk
Fixed at 165 for practice and proficiency 

I played around with narrow grip and split on the Jerks. I honestly don’t train the movement enough...

Rounded out with Crossover Symmetry and stretching.

Weight was fixed for each exercise:
SPs @ 110lbs = 550
PPs @ 115lbs = 1725
PJs @ 120lbs = 3000

Last time I did progressive weights each round
Press = min / max / total / delta
SPs = 95 / 115 / 525 / (25)
PPs = 115 / 125 / 1815 / +90
PJs = 95 / 120 / 2800 / (200)
Total delta = (135) vs today

I changed strategy because last time I burned out on push presses and didn't have enough left for jerks. Today I aimed for total rather than max.

95, 115, 135, 145, 150
All movements and sets

SP: 105-115-120-125-130lbs pr 
PP: 130-135-140-145-150lbs pr
PJ: 150-150(f)-145-145-145lbs

95, 115, 135, 145, 150

on all movements and sets

Shoulder press 1-1-1-1-1 reps 65-75-85-95-105
Push press 3-3-3-3-3 reps 107.5-110-112.5-115-117.5
Push jerk 5-5-5-5-5 reps120-122.5-125-127.5-152.5

RX’d
135/135/155/155/155
155/155/155/155/155
185/185/185/185/185

Rx:

115-125-135-135(f)-125
95-105-115-125-135(2)
105-115-125(4)-125(4)-115

M/30/145

thanks for the workout you send me every day I love doing crossfit

rx
130/135/140/145/145#
115/120/125/135/140#
115/125/135/145/135#
m/50/175

SP: 65/85/95/100/102
PP: 105/110/105/105/105
PJ: 85/95/100/95/85

174CM/77KG/29AGE.
200710.
SP:30-40-50-60-65kg.-67x
PP:70-80-85-90-92kg.-95*2
PJ:50-70-85-95-105kg.
https://youtu.be/5bBT7fd89_o
201104.
SP:60-62-64-66-68KG.
PP:80-85-90-95-97KG.
PJ:80-90-100-105-110KG.
https://youtu.be/RqGuR8nHsCo 
210204.
SP:60-62-64-66-68KG.
PP:81-87-93-99-102KG*1.
PJ:95-100-105-110-115KG.
https://youtu.be/72qaPWAbSMs

M/49/88
Sp165
Pp175
Pj175#

75 80 85 90 90 *failed at 95 

95 100 105 105 110

95 95 100 100 105

Hello. Silly question maybe... is this done SP 1-1-1-1-1, then PP 3-3-3-3-3, then PJ 5-5-5-5-5.

or is it: 

Rd 1. SPx1 + PP x 3 + PJ x 5
Rd 2. Same.
Rd 3. Same.
Etc...

Thank you.