CFWUx2 10*45+0/10cj*2 10*95+8/2cj*2
95
Grip workout!

120 lbs. 

June 26th, 2021

wu: walk, ski erg, pvc
skill: 5x2 str. pull ups

wod: Gwen
			15-12-9
			c&j strict t&go 37 kg
			4:05

post: l-sit, shoulder accessory, balance board, walk, stretching

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

125lb - Rx

125

By the way, I totally took advantagr of the rest as needed prescription. Each round was like partying hard crushing the bed and napping for a day before getting to it again. Kind of learning to party the right way. Good thing I did not decide to film myself. Fetal position is not a great look. XD

Did this as rxd with no fouls at 60kg. Last time I did this was in 2013 with 55kg but I remember it as a sort of cheat, i grabbed the bar with my pockets several times. As I read it now, this is meant to be done with no stop other than a bittersweet stop overhead. But back then I understood it to be ok to get crrative anf got to 55 but i felt it a stretch. This time I felt it like more legit as a metabolic conditioning for grace for instance. Time matters a lot, and form too. I got to 13 good reps on 15 and 2 sketchy ones , then 10 pretty consisyent and 2 a little "different" but not sketchy at all. Lastly 9 decent but not easy tng reps.

Once agaon, thank you CF!  Many years in and still seeing progress.

Rx
15/12/9
135lbs

110 lbs. all 3 rounds.  Was a perfect weight, very challenging at about 75% through each round. No drops. 

115 first 2 rounds (had to break up 10-5 on 1st) then 135 for the 3rd

42 / 6’0 / 195

I screwed it up

135lb

14 then 1
12
9

Male 23y 82kg 175cm

145#
ouch!

M/35/6'/175#

145 lbs. (Approx. 5 minute rest between sets)

100 lbs

M|28|205#
15-12-9
Load:135 lbs
I took 6’ rest breaks between each set.

Male 49 y/o Rx

  95 x 15
110 x 12
130 x.  9

174CM/75KG/29AGE.
135lbs.
https://youtu.be/nieb9JaRrJg

customized

21x   95#
15x 115#
 9x  135#

good

50kg 😅👍

115#

I had it in my head that this was for time. That’s what I get for just giving the WOD a glance. For what it’s worth, I did it in 6:44. The last 3 reps of each set were a real struggle, so not sure if I would’ve gone much heavier had I treated it like a heavy day.

115#...tough, grip and forearms struggling

95# Power Clean & Jerk
4-5 min rests between

Good workout because it would suddenly get VERY tough on last 2-3 reps of each round. 

95#
Power Clean and Push Jerk

M/27/394#

Did the beginner RX:

12-9-6
35# dumbbells (70# total)

6:45

First I did my programmed overhead press sets
3x30-35-40-42.5-47.5
4x55kg
Then scaled subbed Gwen
12-9-7 reps
24kg kettlebells (long cycle)
7:29
Finished with 5x10 strict pull-ups

44/1.78m/75kg

155lb

155lbs

Kept it light, and minimized rest
95# Power Clean and Split Jerk, Rx'd, 7:00 (masked)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
First created as probably a big middle finger to people who used to think high-rep Olympic lifting was not useful. Now using power output as a way to challenge endurance, in this case, we're jumping with weight through a big range of motion

MAIN DECISION
Is my c&j technique good enough to make this format a mad endurance test

TECHNIQUE SCALE
3 sets of 30 at a light weight

CONSISTENCY SCALE
As is

INTENSITY SCALE
AMRAP in 12 minutes of: 6 box jumps (high), 6 push press

INJURY SCALE
Upper-body - 3 rounds of: 30 squat jumps, run 400m. rest as needed between
Lower-body - 3 rounds of: 2:00 sit-ups, 2:00 handstand hold

MY STUFF
Bigtime check the box day, though I was feeling pretty good, I just didn't give myself a lot of time to work out. 95 for 15, 115 for 12, 135 for 9, more of a push press than a split jerk. Still not easy.

GENERAL FEAR LEVEL: 8

7:00 115 lb
M/31/197/6”0

Tried at 135#, failed after rep 13

Tried full workout again at 115#, finished 15-12-9 reps. Approx 5 min rest

95 rx

Only dumbbells available: 2x 27.5# (I'm going to start logging these workouts in pounds, looks way more impressive)
So I modified / scaled to: 
--
"Gwennell"
Dumbbell clean and jerk 15-15-15 reps
55#, 3' rest, took about 12 minutes.
--
Still sore from yesterday's squataggedon and after a really busy day, just getting this one done was a victory. 
Since I only had light weights, did 3x15, plus an additional set of 15 for good measure. 
5 km run in the morning.

160-lbs 
Completed 15 - 10 - 8  reps
Grip failures on 11th rep of set 2 and 9th rep of set 3
Ouch!
m/53/5'11"/200#

65#

I picked a low weight & still struggled with the 15 & 12 reps!
I’ve been feeling really off for awhile now so any workout completed is good. 

I’m praying that changing my work schedule to days will help with my lack of energy, brain fog, weakness, etc! I’m hoping that the only 5-6 hours of sleep a night for almost 2 years is the problem. 

Gwen
95 lbs and rested about 5 min between sets

15-12-9 C&J
95-100-105#
alternated power and squat cleans each set

I remember watching Sarah's video in 2017 and being disappointed in how many breaks taken in her hip cradle...and then taking way longer similar breaks then and now, at a far lower weight!

150903:  105#, alternating power and squat cleans in the round of 15, squat cleans thereafter

58/5'8"/160

125lbs

95-lbs

Gwen
Clean and jerk 15-12-9 reps
Touch and go at the floor only.
95 lbs

사신도의 백호
For time
100 dumbbell goblet squats 
100 strict pull-ups
100 pistol alt.
100 dumbbell hang snatch alt.
-38:20 (dumbbell 22.5kg)

Rx: 2x45#DBs

Thanks for the demo video from Sarah Hopping. Didn't truly understand the strict nature of the touch and go and where you could rest. Played with hang in the initial fatigue, leaned on legs for the last reps each round.

Never done this workout and in my head thought 135lbs would be good.. Pushed it and went with 145lbs after watching Sarah push through. Glad I did, but man what a grip fatiguing workout. My forearms are smoked! 

35 kilos

140lb