CFWUx2 10*45dl+1rnd*2
95 106 117 128 133.5 139 144.5

next day, morning

wu: bike, pvc
skill: balance board

wod:		3x5 strict press
			   50 (4); 47,5; 47,5 kg
				3x3	thruster
			 	  55; 60; 62,5 kg
				3x1 push jerk
				85; 87,5*; 90 (X) kg

post: crosser, bike
* new personal best + 7,5 kg

135, 155, 165, 170, 175, 180, 185

135-145-150-155-160-165-170

155 165 175 185 195 205 215 

Male Rx 24y175cm 83kg

150-160-170-175-180-185-190 
Set at 185 was thruster plus 2 pp plus split jerk by mistake. PR by 15lbs. on the complex
Shoulder felt better coming out than going in but internal rotation muscles are a little over trained-feeling right now...

182/42/176cm

155-175-185-190-195-200-200

E3MOM, dumbbells

80, 90, 100, 100, 120, 120, 120

M/26/5'8"/160lb
CrossFit AFK

120lb-120lb-120lb-130lb-130lb130lb-140lb (All sets felt pretty good. Definitly a mechanics day over intensity. Practiced timing of full hip extension before pressing, and a solid dip and drive with foot work for landing.)

115lbs-125-130-135-140-150-160(f)
failed on the split jerk at 160lbs

compare to 11-9-2020
105-115-120-125-130-140-145lbs

M/36/6'/175#

155/165/185/205/225(failed split jerk)/215/195

*215 lb. matches high from 201109

Deo gratias

95-115-135-145-155-165-170

Modified, using 2x 9,5 kg DBs
--
7 sets of 7 DB Thruster/shoulder press / push press/push jerk
2' rest between sets
--
Light weights, but became spicy in the end, after 2 days of poor sleep and nutrition
10 km bike ride before WOD

105-125-145-160-165-170(failed on split jerk)-170(success)

201109: 95-115-135-155-160-165-170

95, 115, 120, 125, 130, 135, 150 (miss split jerk)
40/172

115-115-125-125-135-135-145lbs

11/9/20: up to 135#
Today: 115/125/135/145/155/160/165

That last one felt better than 155&160

40-45-45-45-45-47,5-50 kg

1-arm dumbbell thruster/push press, push jerk, split jerk rounds 1,3, 5 and 7 - 35, 45, 55, 65
dumbbell squat clean, power clean. Hang clean rounds 2, 4, and 6 -
45s, 50s, 60s. 

subbed back squats and shoulder presses  3x3
BS 185, 205, 225
SP 95, 105, 115

65-75-85-95-105-115-125(failed on split jerk)
then
back squat #120 x 6 sets of 6

Rx

115, 155, 185, 205, 215(f), 215, 220(failed on split😫)

Making incremental improvements in all things front rack over the last year with flexibility issues. 

M/30s/225lbs

Worked up to 185lb, maybe had 10 more pounds left, but decided to call it. Not sure how many sets i did, frankly.

For time
5 Rounds for time of
10 strict pull-ups
10 strict ring-dips
10 alternating pistols
-08:33

61kg - v
71Kg - v
75kg - v
81kg - v
86kg - v
91kg - v
81KG - v

https://youtu.be/YujvZQ2C_mY

155 - 165 - 175 - 185 - 195 - 205 - 215
201109 went 10-lbs heavier - not feeling full power today
m/53/5'11"/188#	

Male 50 
95-105-115-125-135-145-155

As RXd early in the a.m.:

135 - 155 - 165 - 175 - 185 - 190 - 185

Was stoked to hit 185 and very surprised to get 190! The split on that was shakey and I did not feel comfortable trying any higher so dropped back down to 185 again. Think that might have been a PR for a lot of those lifts! 

201109 - 135 - 145 - 155 - 160 - 165 - 170 - 185(f)
I remember this one well as it was when I just started posting results here after following along a few months, happy to see improvement! 

M/44/6’3”/215
185 today

prev:
195, then failed at 200

M48/5'7"/168#

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps - took bar from floor so there is a clean in there as well.

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

M / 37 / 87kg

60kg / 65kg / 70kg / 72.5kg / 75kg / 77.5kg (limit for the day) 

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.
65-75-85-110-120-140

90-95-100-105-110-115-115

I struggled on the penultimate 115 thus held weight for the final set. But on 2nd try, 115 was solid and maybe I should have gone a little higher.

Followed up with 2km Kinomap row. Finished 2nd on the course. (#1 is impossible. Every race I've tried, the "leader" cannot be rowing.)

95-105-115-125-135-145-155
*2 min rest between reps

Made up WB/pull up wod
results there.
@ David Smith from yesterday
I personally have not done kipping -- I'll get a bit of a swing going when there is a lot of pull ups, which I call "mostly strict"--
based on what Coach Glassman as said in the past.  Plus I use a Yoke fat bar for pull ups, and that's just an accident waiting to happen with kipping pull ups (at least for me it is:)

50-60-70-80-90-100-102KG.
https://youtu.be/mqdgS0vpMCw

Champions Club Scaling Notes

RANT
Sometimes the word "gimmick" can carry a negative connotation in sports, like saying Boise State used gimmicks to beat Oklahoma in the Fiesta Bowl. But all a gimmick really means is something out of the ordinary that is not necessarily repeatable. You probably can't build an entire playbook out of Hook-and-Ladder plays, or the Jordan Rules, or Moneyball, or Thruster/Push press/Push jerk/Split jerk combos. Those things can serve a good purpose if used well (put a small school on the map, clobber Michael Jordan, make up for a lack of payroll, or expose coordination/stamina deficiencies).

WORKOUT THEMES
Short and heavy. Coordination plays the biggest factor, with stamina coming in second and strength third. Also a gimmick format/movement.

ASSUMED
You don't need to think about what each lift is before you do it. Eg. "okay, now what comes after a push press again?"

MAIN DECISION
Keep all four movements and add reps/lower weight, or pick one movement and go heavy

TECHNIQUE SCALE
Pick one movement (probably split jerk) and do a traditional max effort format

CONSISTENCY SCALE
Same order, but just do 8 reps of each, which probably means go lighter

INTENSITY SCALE
Technique scale, but do a short set of burpees before each lifting set

MY STUFF
I kind of did a GIMMICK SCALE and kept with the theme or coordination and stamina. I planned for 7 sets of 5 push presses at 155 lbs. Before each set I did a handstand walk, where ever 10 feet I covered knocked off a rep from the push press set. So a 30-foot walk meant I only had to do 2 push presses. Kept me entertained and served its purpose.

GENERAL FEAR LEVEL: 4