155-165-175-185-195-205-215(PR)

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

135-165-190-210-225-235 Miss-230 Miss

Notes:
Build-up: 105lb muscle cleans and 285lb clean pulls. Holy fuck.
Gotta drop on my power cleans. Need to start at 215/225 and stay there for all the singles to practice reps.

General Warm-up (8-minutes)
2 rounds of:
10 Rocking 90/90
10 Banded Good Mornings
30 Jumping Jacks

Specific Warm-up (12-minutes)
Practice 5 reps without a bar of:
Foot work landings, hands down (footwork)
Foot work landings, hands up (foot work, elbows up)

Practice 5 reps with an empty bar of:
High Hang Jump and Shrug (timing)
High Hang Jump and High Pull (bar close)
Standing "Shave and Receive" (bar close)
Tall Power Clean from High Hang (fast turn over)
Power Clean, pause at mid-thigh (bar path)
Power Clean (timing)

Build-up (10-minutes)
5 sets of: 1 muscle clean at 50%
-EMOM
5 sets of:  1 clean pull at 115%
-EMOM

WOD (25-minutes)
-every 3:30 perfrom 1 reps building up to a heavy single for the day

Cool-down (5-minutes)
90-sec. each of:
Butterfly Stretch
Seated Hurdle Stretch, each side

185-195-195-205-205-215-225

35.5-40.5-45.5-50.5-55.5-60.5-65.5 kg

Then, without partner 5 rounds for
5 pc @ 45.5 kg
10 bar facing burpees
1 min rest as doing solo

Time: 11:05 (including last round 1 min as well)

135-155-185-205-225-240-250

M/44/6'2"/200lbs

I'm so curious if people are using lbs or kgs with the weights listed. 

155lbs, 185, 185, 195F, 195, 195, 185, 185lbs

90
100 échec
95 echec
95 echec
95 echec
92 échec
92 echec

90
100 échec
95 echec

175 x1 failed 195 and then 185…

My Training on Monday october 23 in the afternoon
Power clean 1-1-1-1-1-1-1 reps
I lifted 147, 152, 157, 162, 162, 162 and 162 lb.
On this Video lifting 162 lbs for my Personal Record.
https://www.youtube.com/shorts/rCSB_4T7olc
Then:
3 Rounds For Time of:
5 Power Cleans 127 lb
10 Bar-facing Burpees
I completed the WOD in 10 minutes.
https://youtu.be/6KNZazqemnk

115,
125
130
130
130
135
140

185-190-195-200-205-210-225

Je débute au crossfit, soyez indulgent. ✌🏻
Power clean: 55-65-75-80-85-90-95

Power clean
95/115/125/135/155/185/190

37 / M / 5'9" / 140lbs

Dumbbells: 45-50-50-50-50-50-50

Ran out of weight, but my back is still feeling tweaked from the recent back squats, so I wouldn't have wanted to go much higher anyway.

M/39/72”/170

90, 95, 100, 105, 109, 115 (questionable power clean), 115 (full clean for sure)

Second part was work / rest equal completed at 8:58 @ 60 kg power cleans. 

95-95-95-115-135-155-185

135-155-165-175-185-190-195F

GWU: 2x 1min SU’s/15 Leg Swings/:30 DU’s/10 Backward Medball Throw/:45 Front Rack Stretch

SPWU: 5 reps
Dip&Drive/..+ Shrug/..+ High Elbows/MCL/Lands in 1/4 Sqt/PCL
^ Starting WOD weight 

165-185-195-205-210-215(F)-215(got it but a little ugly)

2x20 Kg DBs
6:31

145-155-165-185-195(f)-195
Apparently when I fail a lift, my ability to count goes out the window.

PC: 185/195/200/205/215/225/235#

did 15 min amrap from yesterday:

200m run
25’ hsw (add 25’ each time, did it on a slope and in the rain)
6 pull-ups 

6 full rounds

Power clean
205, 225, 245, 255, 265, 275, 285(PR)

I did 3 rounds of the "just for fun" WOD with a minute rest between rounds in 5:46 total [0:51, 1:30, 1:25]. Back and shoulders were starting to hurt and I know tomorrow will be a rough one.

Son(16)
135, 155, 175, 195, 205, 225(PR), 235(failed)

He opted out of the bonus WOD

M/54/217 lbs. 
. Power clean 1x155, 1x175 1x180, 1x185, 5x135, 5x140, 5x155 reps
*Build to a heavy single for the day.
Failed at 190lbs. 
300 single-unders. 

135-185-190-195-200-205-210 Rx

Power Clean : 60-70-80-90-95-95-100 kg

5 power cleans (80kg)
10 bar-facing burpees

6:41 

1-1-1-1-1-1-1
45,55,65,75...

All 5 rounds with 1min rest in between at 75lbs.
It ain't much, but it's somethin! 

5min elliptical in and Out

PC Max
#225

5rds
5 PC @ #185
10 bar facing burpees
10:32

Scaled/modified (At home) 
7 sets of assisted pistol squats to failure 

Limited time and equipment
7:24 scaled w/2 20# db and burpees over the kids floor beam 

Warm Up

AMRAP10
:30 Samson stretch 
10 pvc ohs
10 pvc good morning 
10 AbMat sit ups
10 pvc squat cleans
10 push ups

METCON (scaled)

5 rft as individual: 
5 db squat cleans (35# dbs)
10 burpees over dbs 

TT:  9:11

M // 50-54 // US 

95/105/115/125/135/140/145

155/165/175/180/185/190/195f
Then 5 155# PCln/10 burpees: 1:06/1:29/1:40/1:33/1:23

PC 115(3)-120(3)-125(2)-130-135(f)-135-135-140(f)-140(f)-135(f)
Only one f-bomb dropped, on that last attempt.  So at least there’s that improvement. 

5 PC (115#)
10 lateral bar over burpees
About 1:15 btwn rounds
1:08-1:03-1:03-1:01-:59

Ben sure likes burpees…

60/5’8”/154

Power cleans, singles: 135#, 135, 155, 155, 175, 175, 175 (f). Then 5 rounds of 5x115# and 10 burpees, didn't time it. 

Power Clean
135/155/175/185/195F/195/200lbs

Partner WOD
Done with Mikey (7 yo)
I scaled to 5x135lb power clean/10 bar facing burpees
Mikey scaled to 5xPVC power cleans/10 PVC facing burpees

9:12

I gave Mikey a minute to complete each round.  3 full rounds and 1 round with only 8 burpees.  I didn't make him do round 5 but added 1 min to our time.

Full Session

185-205-215-225-235-245-265lbs.

Rx   9:02
*Solo, rest 1:00 between rounds.

Up to 47.5kg
metcon on my own.
took a minute or slightly less each round and took 1min rest in between.
@40kg

Power clean 1-1-1-1-1-1-1 reps
66-95-115-135-165

With a partner, complete 5 rounds each for time of:
5 power cleans
10 bar-facing burpees
95- lbs
5:25

Bulletproof+ today.

.5 mile run to the field
30 minutes of Ultimate Football
400m run as punishment for losing
.5 mile run back to the building

Several minutes to pull out a barbell and some plates then did:
5 RFT of
5 Power Clean (95#)
10 bar facing burpees
12:30  (very short break in between rounds)

Fun morning, now to ice my knees after that football session.

5 rds. 8 DB power snatch, 10 Burpees of DB 1 min. Rest b/t 
1:20-1:22-1:10-1:03-00:58

165-175-175-180(F)x8+ LOL I got it the other day 🤬

95-115-135-135-135-145-145

PC
135/145/145/155/165/170/180--Just barely missed--UGH
Spent a solid minute debating trying 180 on my 6th rep--
I should have just went for it......next time:)

into Chad prep
3 rnds
600m run-subbed 800m row
25 db bp w/ 40# db's
untimed
m/53/175

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max(ish) output followed by full recovery. Jumping. Weightlifting. Single modality.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

FORMAT/MOVEMENT QUESTIONS
Is 7 reps in total - one at a time - enough practice for me for the day?
Is my technique good enough to work up to a weight heavy enough for 1 rep at a time?
Are burpees going to be treated as a throw-away conditioning piece or something worthy of going into detail about technique?
Do I want to do a good effort on both workouts today or a great effort on one of them?

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
5 power cleans
5 burpees

MY STUFF
Rest day for me

GENERAL FEAR LEVEL: 4 (not including partner workout)

Globo wod: If you have bumpers and a barbell you're all set.  If you are using iron plates today use a weight that you can bring down under control and work up to 7 heavy but not max singles. Dumbbells sub dumbbell power cleans 1-1-1-1-1-1-1.  If you max the available dumbbells do AMRAP sets. If 50lb dumbbells are the max available today consider doing the bodyweight option.   Bodyweight sub is knee jump to  broad jump for distance 1-1-1-1-1-1-1.  Warm up well, then kneel down, put your butt down to your feet and swing your arms explosively, landing on your feet, then immediately perform a broad jump.   https://m.youtube.com/watch?v=ObnrLyFnAXk&pp=ygUXa25lZSBqdW1wIHRvIGJyb2FkIGp1bXA%3D (wfs)

Metcon:  scaling  intermediate 125/185 lbs scaled 35/45lb and burpees with pushups on a box or knee pushups. Dumbbells sub dumbbell power cleans 55/80lbs Dumbbells (40/60 lbs, 15/25 lbs, scale down as appropriate); burpees facing the dumbbells  (scaled burpees to pushups on a box or knee pushups). Individual do 5 rounds with 1 minute rest between rounds. hotel gym (50lb max dumbbells) males increase clean reps to 15, females to 10 rxed; intermediate males do 10 reps, females as Rxed.