415# DL / 145# SP

M/40/5’9”/195#

130 lbs. shoulder press
345 lbs. deadlift
Rx’d 

M/27/5'8"/170lb
CrossFit AFK

445 reps at 80% 

DL: 75 kg
S. press: 50 kg

255 DL
135 shoulder press

235# deadlift & 85# shoulder press

(deadlift was tough, press was easy)

Deadlift 120kg
Press 45kg

335 Deadlift
145 SP

285 lbs / 130 kg Deadlift
132 lbs / 60kg Press

335 & 105

235 and 110

Rx: Deadlift @ 130KG | Strict Press @ 60KG 

215/80

215/80

275# Deadlift
135# Strict Overhead Press

M/43/140lb

Strict Press - 115lb
Deadlift - 245lb

m/53/76"/277#

EMOM 12
Odds 3x DL @ 185#
Evens 3x Double KB Press @ 45#/side

Novice strength level - prioritized form > load

M/30/6’3”/200 lbs

Deadlift: 265 lbs
Shoulder presses: 115 lbs

For 12 minutes complete:
3 deadlifts on the odd minutes- 175lb
3 shoulder presses on the even minutes- 70lb
Use 80% of your max deadlift and shoulder press.- both weights were challenging but didn’t max out. 

Rxd and unbroken. 

325lbs and 125lbs

SP could’ve been heavier for sure. 

Rxd. 

I went for 5 reps instead. 

300# DL
125# SP

Modified, using @ 2x 12,5DB
--
For 12 minutes: 
AMRAP DB SDLHP on the odd minutes 
AMRAP DB shoulder presses  on the even  minutes 

> 16 / 10 across all sets
--
Peace.

At home so limited weights. 
290 DL rx. 
40lb DB’s for SP, best I’ve got, so did 6 reps per round. Rx for DB should have been 50’s. 

Awesome story, Marissa! Your mental toughness will inspire so many people to try CrossFit. Keep up the amazing work! 

130kg deadlift
50kg strict press

12EMOM - 5 reps of:

Odd - 255# Deadlift
Even - 2 35# dumbbell Shoulder Press

Only have 1 bar and didn't want to change weights - increase reps to 5

305 DL and strict tempo HSPU since I only have one barbell.

185 dl. 80 shoulder press

295lb DL
40 lb KBs (2) 110lb bar (6)

GWU: Full Body Rot.
2x 5 burpees/10 Alt. Lunge Press/10 GHD Sit-ups/ 15 GHD Hip Ext

SPWU: DL progression

Build Up: 5DL 5Press(light)
4/4 (mod)
3/3 (wod)

COOL DOWN: shoulder mobility and hips

Rx @ 400lbs & 150lbs
Did 5 of each for the last round, everything unbroken. Probably could have added a few pounds to SP.

Son(15)
Rx @245lbs & 100lbs
Not to be one-uped, he did 5 and 6 reps in his last round 🙄

12 min
165lb DL 3 Rep
35lb KTL BL Shoulder Press 3 Rep 

225# dl, 95# sp. Needed not to push the load today. 

12 minutes 
65lbs 3 deadlift odd minutes 
45lbs 3 strict press even minutes

DL 240#/sh press 115#
Probably could've gone on DL

Rx’d:  
DL: 355# (442# is 1r max)
Sh. P.: 110# (135# is 1r max)

Only 1 barbell, so I used the entire “recovery time” for weight switching. Definitely kept the heart rate elevated.

255# DL
105# SP

Used last recorded 1RMs for calculations but the loads seemed a little light for 3 rep work, so I increased to 4 rep sets after the first 2 sets each of DL and SP.  I have 2 BB but not many plates at home, so to load this up more would have required swapping plates - wasn't sure I'd have enough time for that. Form felt good today.

Lots in the 300's today.  Good work to all!

One barbell in the garage forced some variance today.

Deadlifts - 325lbs
Press on Axle - 145lbs

At home 12:45
1.29 mile walk 16:40 pace
12 min
3 dead lifts 185 lbs odd min
3 shoulder press 125 lbs even min
2 mile walk post

As rx’d, 315 (DL) and 135 (SP).

Harder than I expected?  I’m pretty used to doing doubles at 75-80% on the minute, so this seemed like it would be easier (you get an extra minute of rest for the specific exercise).  Anyway, pretty tough, but reps were all good and not in question.

49m/5'10"/180

320 DL
150 SP

DLs @ 230lbs
SPs @ 95lbs

A perfect format for anyone who hates heavy days (me). Forces you to own it.

Sub back squat @110 Kg due to injury and did at lighter press @40 Kg, although increased reps to 15.

160kg deadlift, 60kg press. Enjoyed this today. The EMOM format challenged my recovery, which made me more conscious of breathing and bracing. 

310 DL with farmer carry I only have one bar 
135 press 
I had to switch weights back-and-forth too. I need to talk my wife into letting me buy more stuff because WE need it. 😜 

M/39/72”/170

as rx (130kg DL 60kg strict press). Enjoyed the timing for todays lift. 

For 12 minutes complete:
deadlifts 165#
shoulder presses 70#

280lb deadlift 
115lb press

For 12 minutes complete:
3 deadlifts on the odd minutes 310 lbs
3 shoulder presses on the 125 lbs

Changed DL for clean pulls 
3 Clean pulls @365
3 DB shoulder press @75

For 12 minutes complete:
3 deadlifts on the odd minutes
3 DB shoulder presses on the even minutes

Deadlift - 135/155/185/205/235/235#
DB shoulder press (per DB) - 40/40/50/50/50/50#
Sick, so kept the weights light

DL 405#
Strict press (from rack) 160#

M/46/210
Deadlifts 325
Shoulder press 115 

M/48/6'2"/180#

320# DL
110# SP

At  Bea's

96 kg (211 lbs) DL
56 kg (123 lbs) SP

Rx DL 315, Press 115

Rx 160 kg deadlifts 7 round
47,5 kg should pressers 7 round

352 DL unbroken

154 shoulder press unbroken

Globo wod: If you have two bars,  a rack, enough space and enough plates today do this as Rxed.  If you don't have enough space or plates do 6x3 deadlifts, then 6x3 shoulder press emom at 80%.  Dumbbells sub dumbbell deadlifts and dumbbell strict presses, 60-75% 1rm total weight.  If you only have 50lb dumbbells do AMRAP sets of each to failure using good form. Another option is to do  dumbbell shoulder presses and high incline treadmill sprints (30 seconds per sprint) note distance ran in each sprint and weight/reps for shoulder presses.  Bodyweight sub is sprint down and back on a 50m distance on the odd minute(note  times, treadmill sprints also OK), max strict HSPU on the even (done when you break, scale as necessary) .

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by medium rest. Squatting with an emphasis on pushing, overhead pushing. Using fatigue to challenge the total strength output.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY								x

COORDINATION SCALE
10 rounds of:
1:00 deadlift practice
1:00 strict press practice

STRENGTH SCALE
As is, but extend to 24 minutes, and do a set of 3 every 2 minutes instead of 1.

POWER SCALE
Increase to 5 reps, keep the time for all 5 reps at whatever the first round was

MY STUFF
315 on deadlifts, 6-8 strict handstand push-ups

GENERAL FEAR LEVEL: 5

Thanks for sharing your story Marissa! I’ll be sharing with my gym and I’m sure you’re going motivate some folks. You’re fortunate to be with people like Jeff and Rosanna at CrossFit Fresno. Their gym rocks! Ali, great storytelling.