CFWUx2 10*45 burgener 10*95+1cj*2 10*135
135 135 146 146 157 157 168 168

155/175/195/205/215/225/245(f)

33/1,71cm/71kg

E3MOM, dumbbells

100, 110, 120x3, 130x2

200-205-210-215-220-210-210 belted and knee wraps, tried to be squattier, but squat cleans have bugged my knees lately. Need more squat cleans, snatches, maybe pistols. 

compare to was heavier but I really focused on form this time and I’m lighter/older. 

176/41/69”

Warm-Up sets @ 95-105-115
7 sets of 1: power C&J @ 125#
145 is my all time PR 
Feeing stronger, but uneasy catching cleans heavy in the squat for some reason.

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

155-165-175-185-195-200(miss jerk)-200(miss jerk)

M/35/6’/178#

195/215/225/235/250/255(f)/225
(Squat clean and split jerk; 250-lb. matches current PR.)

Rx goal:
255

Actual:
95 x 5 pcj
135 x 3 pcj
155 x 2 pcj
175 scj 
200 
220 
230 
240 F
240 F
240 F

155-185-205-215-225(f)-205-205

190126: 155-175-195-205-185-210-210(f)
181218: 135-145-165-185-195-185-200

70- 75- 80- 80 - 70-70-70kg
last 3 jerks was pretty sore so I took a step back to fix form.

Mirella Miranda
40- 43- 45- 47- 45 -45

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Clean and jerk - jumping then jumping again with a really heavy weight, one landing emphasis on squatting and one on lunging, also emphasis on upright torso

MAIN DECISION
Do I have the technique for 1 rep to be enough?

TECHNIQUE SCALE
Same format, just do sets of 10 or so

CONSISTENCY SCALE
Same as technique scale, but do 5 cleans in a row then 5 split jerks in a row

INTENSITY SCALE
DO a sport sprint or something else to get you breathing really heavy before each set

INJURY SCALE
Try max effort squat/deadlift for an upper-body injury, or a max effort strict press/bench press for lower-body injury

MY STUFF
I worked on technique at 135 today for a bunch or reps

GENERAL FEAR LEVEL: 3

165-170-185-190-195-200-205 (f on the push jerk). 

All power clean and split jerk. 

Split jerks need to get my feet further apart on the split. Worked on squat cleans and splits with 135 after. 

Clean and jerk with #15 dumbbells 
7 rounds of 15 reps
105 total reps

205-215-225-235-245-255-270lbs.

(Squat Clean and Split Jerk)

115-125-135-145-145F on jerk-135-135
Drilled 5 sets of 3x115 after

M/48/170
135-145-155-165-175-185-195
failed at 200
PR pre pandemic was 225. 

205-215-230-240-255-245-250

M/59
65, 85, 95, 105, 115, 125,  135
left shoulder have a bit on 135. 
3 no since shoulder surgery 

135-155-175-185-190(f)-190-195(f)

190125: 135-155-175-185-190(fail)-175-175

55(3)-65-70-75-80-85-85-90
worked on split jerks

155-175-195-205-185-185-185

i had 2 fails at 210 (couldn’t clean it), so dropped back to 185 to work on form with a heavy bar

135
145
155
165
175
185
195 fail 3x on holding the jerk

42 / 6’0 / 195

95,115,135,145,155,175,185

135-145-155-165-175-185-195F-195 (PR)

Nice and good "heavy day"

62kg - 68kg - 70kg - 72kg - 74kg - 74kg - 76kg (failed)

Previous PR was at 70kg so I moved it up to 74kg !

155 - 165 - 175 - 180 - 185 - 195 - 200

135, 145,155,165,170,175,185
rx

135-145-155-165-175-185PR-195PR-195

H - 35-40-45-50-50-50-50 all PR’s

135-135-140-145-150-155

lots of additional work on the movements. Got to a comfortable spot as a jump off point later

Worked on Single Arm KB CL&J’s
7x1 each (52lbs)

Played tennis after 

35/M/6’4”/258

175/195/205/215/225/235-miss jerk/235

7 x 135#

F/28/5’7”/148

65 x 3, 75 x 3, 95 x 2, 105, 115, 120, 120

Added reps on the lighter weights to practice technique. First attempt @ 120 didn’t feel very stable, so didn’t increase weight for the last rep

135#/155/165/175/185/195f/195 clean but no jerk

M/55/6’1”/181

C&J
1-1-1-1-1-1-1

80/85/90/92.5/95/97.5/100 kg

145, 145,145, 165, 165, 175, 185lbs

135, 155, 175, 185, 155, 165, 185
Really sloppy form today. 

65-75-85-90-95-100-105

Modified to available equipment 

DB squat clean and jerk
7 sets of 10 reps | 2x 9,5kg DB
2' rest between sets

--
Did 3 more sets to hit 105 reps total. 
Stiff and sore before WOD. Took it easy, focusing on good form and deep squatting.
Felt much better at the end 👍 
2 km warm-up run

M / 36 / 84kg

haven’t C&J for a while so technique was ropey... wave loaded to work on form

80kg / 85kg / 90kg / 85kg / 80kg / 75kg / 80kg

185 - 195 - 205 - 215 - 225 - 235 - 245(fail)
m/52/5'11"/200#	

M/35

225 / 235 / 245 / 255 / 275 / 295 / 305

CJ’s 2x70#DBs: 3,3,2,2,2,2,2
(before each round: 20 toes to dumbell, 10 dips, 20 step ups)

Decided to do Grace for fun. Tried to pace at 6 reps per minute, quickly dropped to 5/min but worked pretty well, best time in a long time.
5:50. Long ago PR is 4:05. 

No where near a PR.
I was able to work up to just over 85%.
Two months ago I topped out at 255, 265 today felt easier than 255 did then. 

185-215-225-235-245-255-265

I took the last month and used my fitness playing in a softball league, getting in work outs when I could. 
Looking forward to making fitness a little more of a priority. 

Rx’d
All reps completed at 205lbs EMOM
1-1-1-1-1-1-1

110-115-120-125-130-135-140 lbs

All cleans were squats. Not a PR, but close. The 140 was more press than jerk; I'm going to call it PP-PR and aim higher next time.

41yo/m/5’7”/150lbs
155, 155, 165, 165, 170, 175, 175

Clean and jerk 1-1-1-1-1-1-1 reps
135-145-152.5-160-175-180-190.

115-125-135-145-155-165-170lbs
m/35/175

60-70-80-85-87-90-95. 103 fail. 

Not feeling a PR this morning - knees, hips, shoulders were sore and stiff. So, after a good warm-up I worked on mechanics in sets of 3-5 reps (no touch-and-go) of squat C&J and stretching in between.
75-95-105-115-125-135# and 1 rep at 145 to see if I wanted to keep going up - felt good in form but decided against it. 
I finished up with a bunch of reps of hang squat C&J at 65# for more feedback.  Still sore, but feel a lot better than when I got started.

Scaled to
pwr cln/split jerk
3 @ 95#
3 @ 115#
1 @ 135#
1 @ 155
1 @ 165
m/50/175

65/85/105/115/120/125/130

174cm/77kg/29age.
:80-90-100-105-110-115-120KG.
https://youtu.be/vNvBLNYn2-k