CFWUx2 10*20kg 10*40 
60kg 65 70 72.5 75kg 77.5(2f)

220518
135, 165, 185,205,225(f)
Elbows giving me a fit today, from rack

210520
135, 165, 195,215,235(2)


Son(14)
95,105,115,120,125(f)

155, 175, 185, 190, 200

May 31st, 2021

wu: bike, bar, midline
skill: oly, push jerk

wod: 3-3-3-3-3-3-3
			strict press
		45-45-47-48-48-45-45 kg

post: 6x1 strict pull up, 10 sec negative, 10 sec hold; shoulder accessory, bike, stretching

E4.5MOM, dumbbells

120, 120, 130, 130, 130

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

145lb-155lb-165lb-170lb-170lb

115/145/175/195/203 lbs

155-175-185-195-205

Bar in use so subbed 60lb DBs

42 / 6’0 / 195

84/87.5/90/93.5/96.5/100kg

https://youtu.be/bA8EI5gXlAM

M/35/6'/175#

205/230/235(f1)/215/210
*230 is 5-lb. PR

165 , 185, 205, 225, 205

From ground

Male 23y 175cm 82kg 

M/50/5'9"/160
95-115-125-135-145-155-165F

30/32.5/35/37.5/40
1RM-42.5kg

Steve rep max 65kg.

125-135-145-155-000

I began having pain in my left shoulder so I had to stop at 155. I’d probably have to split jerk at 165+

190228 3 rep PR was also 155.

175-185-195-195-200

☆CFHIM 135-185-225-245(1)-225lbs 

As RX
205-205-205-205-205

115-135-145-155-165

95/115/125/135/145f*
* dropped back to 135

Then 10×10 accessory work

15 min:
got up to 65# for 5 (post OP & pregnancy PR!)

also did the kbs/su workout modified:
8:42 @ 16kg
1/2 kbs reps
10 sit-ups ea round

200-210-220-230-235

175-175-180-185-185

barbell from ground

Push jerk ladder with  25lb. Dumbbells , starting from 6 - 8 ... Until failure.
With 1 min rest between sets 

6-8-10-12-14-16-18-20- 15 

115/125/135/135/145

Modified: DB presses with 2x 12,5kg DB & SLIP practice: 
--
AMRAP set of DB strict press | 13
4' scales practice
AMRAP set of DB strict press | 11
4' L-sit practice
AMRAP set of DB push press | 13
4' handstand hold practice 
AMRAP set of DB push press | 11
4' plank practice
AMRAP set of DB push jerk | 11
4' L-sit practice
AMRAP set of DB push jerk |  12
--
Did 2 more sets of 15 DB push jerks WPD (while preparing dinner) 
Re-hydrated with glass of red wine 🍷
5 km run in the early morning 

SLIPS

Push jerk 5x3
145, 165, 185, 165, 145lbs

Push Jerks from ground using steel plates

3x135lbs
3x165lbs
3x195lbs
3x215lbs
2x235lbs(gave it a few attempts but no go)

M/30s/225lbs

65-75-85-90-95

Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches 22.5kg
12 dumbbell thrusters 22.5kg
-11:25

우리집에도 덤벨있다~

Male, 49 y/o

155,165,175,180,185
RX

no Pr today

5 rounds of 4 with 2x70#DBs.

Did yesterday's kb swing/sit-up workout.  Results there.
Back  is getting bettter...almost ready to rejoin main-site on schedule.

45-65-75-95-115-95

185 - 195 - 205 - 215 - 225
m/53/5'11"/200#	

135#/145/155/165/170(2)

155/165/185/195/205 38 y/o

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by rest/recovery, jumping with an emphasis on an upright torso on the land, pushing with loss of connection

MAIN DECISION
Do I have the mobility/technique to allow myself to go heavy on this movement?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
20 push jerks

CONSISTENCY SCALE
As is, stick the landing for a while before coming out of each rep

INTENSITY SCALE
Do a short sprint or some burpees before each set to give a heavy breathing dose

INJURY SCALE
Whatever your injury is, find something you can do at full capacity and do a max effort format of it; don't try and mimic a push jerk as best you can

MY STUFF
I did a bunch of sets of 8 at 115; tried to focus on ankle mobility and sticking the landing position for a few seconds. It felt pretty good today.

GENERAL FEAR LEVEL: 3

Push jerk 3-3-3-3-3 reps
105-112.5-122.5-137.5-147.5-157.5

110-120-125-130-(135)
(135) was hybrid press / jerk. I didn't generate enough power from hips, thus didn't punch the bar. Just feeling a bit weak today.

75-85-95-105-115-125-135# with sub-50sec 250m row in between lifts.

Short on time this morning and the wrists and right elbow were playing up, so kept it lighter and threw in a high intensity mono-structural exercise in between lifts to get and keep the HR up.

：80-90-100-105-110kg.
https://youtu.be/6yo7IFgHFUE

165 - 185 - 185×2 - 185 - 185

185 was a challenge, especially on that 3rd rep, but glad I went for it after feeling really good after set 1.

175 - 175 - 175 - 185 - 195lb 

These progressions are invaluable to the any Trainer. I remember as a novice Trainer first learning about the Level 1 progressions, the biggest aha moment was learning the purpose of each progression. Understanding the focus point of the progression will allow the Trainer to see & correct more effectively (and efficiently) as they teach. When you understand that the purpose of the second progression of the push jerk is to focus on the mechanics of the dip (upright torso, not too low, weight in heels), this allows you to narrow your focus on correcting these faults before adding another layer. When you realize this, you can also use the progression in reverse, to correct faults happening in the full movement.

This systematic approach of peeling back the onion (or adding to it) is crucial to the development of the novice Trainer but also an essential tool for the pro.

Know your progressions and why you use them.