Part 4: https://www.crossfit.com/essentials/the-power-of-progression-part-4-squat-snatch

CFWUx2 5*45sdhp+5pj*2
20:39

Nice!

M 51/215/6’
9:04.

6:38 RX

M/38/5’9”/195#

8:31
Rx’d

July 24th 2021

wu: bike, pvc, scales
skill: sdhp, push jerk

wod:  21-18-15-12-9-6-3
				sdhp 35 kg
			push jerk 35 kg
					11:22

post: bike stretching

11:30

As Rx’d 
8:44

9:03 as rx’d...no food or warmup...painful especially on the feet. Jumprope warmup would’ve been perfect. 


180/42/176cm

M/ 47/ 138 lbs, 5'-5"
As Rx: I did this one quickly, with some warm up in the garage. It was the middle of the day and warm out.
I did a few warm up sets as typically for me I gas out when doing higher reps on the SDHP. I also had not done a SDHP in a long time.
Overall, the SDHP felt pretty good. I tried to focus on keeping in tight to get my hamstrings invovled and not round my back at all. I wanted a more dynamic extension through the midline similar to a clean using the hips and hamstrings. 
PP felt solid overall. 
I completed in about 8:45. 
I also got the WOD mixedup in my head and ended up doing 24's, 21, 18... so a larger set than required but still a great quick fun mix up WOD. This was my first time with this couplet and I will definitely do this one, or a similar one again soon. 

8:59 with 30kg

I struggled in this one, specifically I felt my effort needed to get back to the bar for the next exercise. General fatigue and muscular pain tolerance is something I can get better at. I feel satisfied with my  physical performance today, specifically withthe way I used my legs to produce power instead of relying in my arms. I Felt smart today when realized I had to lower the bar in both movements faster so as to not burn my arms and forearms too quickly. I am happy because I used my focus in a useful way after catching my mind hurrying up while focusing on the rep count, I was able to relax and get back to the feelings of my body doing a nice job maintaining my weight distributed with balance to produce speed through the middle with my legs. Also used my attention on breathing as another way of avoid that feeling of being in a hurry. I do this because I love to do it. This is not a duty. This is my passion and my blessing.

Thank you CrossFit.

My stuff: https://youtu.be/JgYduKo3D10

21-18-15-12-9-6-3 reps in 11:13 of:
Sumo deadlift high pulls, 55#
Push jerks, 55#

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

7:39 - Rx

@M's house

subbed:
jumping lunges
push-ups

6:51

12:27 rx

Rx
6:35

8:50

M/35/6'/175#

7:54 Rx

8:20 Rx
M35/187/95

RX 6:40

Mostly unbroken-ish. Grip started going around the set of 12, so had to reset for a second at the bottom.
Push Press instead of Push Jerk. Drilled myself in the chin on rep 4 out of 21... then I decided not to do that again.

Another fun one.

34yo Male
81.5kg BW today
178cm

Male rx 23y 175cm 83kg

9:39

Male, 49 y/o

13:18
rx

M/56/6'1"/178

Rx: 7:16 all sets unbroken

With 20-lb. weight vest, 7:57.

About a minute slower with the vest than my previous go at this (sans vest).  Unbroken push jerks.  Had to break SDHPs for most rounds – unbroken
on 21, 6, and 3.

48m/5'10"/185

14:29 rx’d

Rx’d: 8:20

130609: 15:22

Completed 6/22 a.m. before the 6/21 squat WOD.

10:51 as RXd. 

Had to break up the Push Jerk's on the larger sets. Some of the SDHP got slow for the last few reps. 

Spicy times on here!

6:22 Rx

M/28/6’1”/195lbs

7:25 RX

Rx’d 13:01

M|28|205 lbs
Performed  as Rx’d 9:24.30

Completed 6/19

6:38

21-18-15-12-9-6-3

SDHP (45lbs)
Push Jerk(45lbs)

10:15 Rx’d

6:45

18:20 35kg M/30s, range of motion aprox. 30mm over level

8:47

8:39 Rx

Coming off some non-COVID illness, first time in a few days that I actually felt like I had some energy. 

M/41/165

Hello

Rx'd - 8:22
41/m/185

RX (plus?)
slowed the descents on both movements, shoulders are stronger for it.

12m25s

good

M 50/190/6’
9:24.

M/41/140lbs

21-18-15-12-9-6-3 @ 65lbs
10:13

Only 2x9,5 KG DB available, so added two rounds and modified to:
--
27-24-21-18-15-12-9-6-3 reps for time of:
DB Sumo deadlift high pulls
DB Push jerks
SCORE: 18'03''
--
slow but solid workout 💪
6 km run in the morning.

9:05 Rx 

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks
65 lbs 
10:39

Rx, 9:42... really liked this one!

6:44 Rx
1 short break on the SDHP in the rounds of 18-15-12-9.
Push-jerk unbroken.
To some extent, I was losing my breath in the push-jerk and catching up in the SDHP.
m/53/5'11"/200#

15.16 @65#

JonNYC

11:57, as Rx’d. 

m/42. 105 degrees at 10 am. 

7:50, used 65lbs. Already over 100 at 9am…

Male 51yo 78Kg 181cm 
10:44
Rx'd 

65lbs
9:33

Kept the jerks slow for technique through the 12; then cranked 9-6-3 on less than ideal technique.

14:54 rx 

139609:  12:10

Feeling lethargic this warm morning. Doing that evil version of Cindy yesterday sapped me a little. 

58/5’8”/160

12:06 @55# 
knocked off round of 21

11:11
I was exhausted before I started and it shows. There’s always tomorrow. 

7:58 Rx

Scaled to:
2x45# DBs first two rounds 
2x30# DBs remaining rounds

4:25

Travelling the next few days with limited equipment access.

Subbed 35lb dumbbells

8:13

Is there a morning handicap?

Rx

7:51

M/30s/225

Fun one! I added row calories to each round just to add some volume.

Holy smokes all Rx got 10:52 managed unbroken push presses!!

09:38 RX 

6'22 Rx

RX:8'34''. (unbroken)
https://youtu.be/UztkxptYNvU

The “vault video,” originally from 2007 but also posted on the linked “compare to” from 130609, is total badass CrossFit. 

Brendan Gilliam was one of the original fire breathers. Always get a big smile watching his WOD demos. 

Champions Club Scaling Notes

RANT
I didn't get a chance to test out this workout, so I just did something different. But it got me thinking about how much I rely on doing the actual thing the rest of the people in the Champions Club are doing to give me a better feel on how they could approach it. My first CrossFit workout partner - used to post on here as "brian t" back in '06-'09 always emphasized to me how important it was for a coach to follow his athlete's programming. CrossFit, as a whole, is the best example I've ever seen of this. I laugh thinking about some of the track coaches trying to follow the programming they give their runners.

WORKOUT THEMES
Two movements pretty far down the technique line required at a high intensity and in high volume. Core to extremity and unweighting are main themes here, as well as jumping.

MAIN DECISION
How the hell am I going to turn this into our first team workout of Summer 2021? Little bit of trivia for absolutely nobody but myself: this was our opening workout for Summer 2013 - first day ever of 50 people.

TECHNIQUE SCALE
As is.

CONSISTENCY SCALE
Same rep scheme, deadlift and push press instead of sdhp and push jerk. Maybe add a round of 27.

INTENSITY SCALE
Once you stop the cycling the workout is done.

INJURY SCALE
Upper-body - kb swing and GHD sit-up
Lower-body - pick two of the most difficult movements in your arsenal and do an 15-minute AMRAP

MY STUFF
Did a team workout version of Grettel with Alex as part of his gameday workout.

GENERAL FEAR LEVEL: 6