Thanks. Everyone knows that using weights in training makes you bulky... Thanks for giving us the words to answer that.

95-115-120-125-130-135-145-150-155

32-32-42-42-42-52-52-52-52-kg. 71-71-93-93-93-115-115-115-115-lb.

60.60-65.65.65(Fld last pp) - 67,5. 67,5. 70.70 (all kg). First squat cleans in a long time. Knee held up for squats but subbed push press.

135-145-155-165-170-175-185-190-190

E2.5MOM, and used dumbbells 80x2 100x3 130x4 (tough!)

135-155-165-175-185-195-205-210(f)-210(f)

145-155-170-175-185-205-210-210-210 back hurting weirdly from yesterday’s WOD. Not sure which exercise did it but it hurts the low back to flex the spine like in the hip/back extensions. Did them slow and controlled and I’ve never had trouble with them or the other exercises before. I guess I’m just getting old and should have warmed up for slow body weight movements. Anyway I didn’t push the weight today. Went for technique work.

65-70-75-80-85-88-90-93-95 (missed the jerk on the last rep)

This "New Generation" Video with the arrows and slow-mo is outstanding!!! Nice work guys!!!

Failed a bunch on 185, cleaned but was feeling burnt out and could not jerk, next time!

5 rep - 30 lbs 3 rep - 40 lbs 1 rep - 40 lbs

5 reps 60 65 3 reps 70 70 75 1 rep 75 80 80 85 All in kg

60kg - 70kg - 80kg - 80kg - 80kg - 90kg - 100kg - 100kg - 110kg(failed)

135, 135, 140, 145, 150, 155, 165, 175, 185 (fail - didn’t complete the jerk), 175

155-185-205-205-205-225-235-245-255 *power clean/jerk

(95x5, 105x5) (115x3, 125x3, 135x3) (165x1, 185x1, 195x1PR) M / 39 / 6' / 194 Completed on 2/22/19

M/56/6'2"/178 5x 115, 135 3x 155,155, 1x 165,165, Ran out of time

135, 155, 165, 175, 185, 195, 205, 215, 225-fail

95-95-105-105-105-115-125-135-145

135-135-145-145-155-165-175-175-175, worked on push jerk

75-75-95-95-95-115-115-135-135 Working on form and technique

135-135- 145-145-155- 155-155-160-165 D 35-35 45-45-45 50-55-55-60(f)

95, 115 135, 140, 155 165, 170, 185, 195 fail, 190 nailed it! 36M/185/6'3"

135-150 (3-1-1) 160-160-160-160 185-185-195-200 No misses but the sets of 5 & 3 TNG beat me down. Def exposes a weakness. M-42-69-170#

115-135-145-155-165-175-185-195-205(F)

M/25/5'9"/160# 5-135 5-155 3-175 3-165 3-165 1-175 1-185 1-195F x2 1-175 1-185

30-40-50-60-65-70-75-80-85kg

why do I only see yesterday's WOD on the main site? I get the current wod in the email, but I can't comment on the daily.

60kg 60kg 60kg 70kg 80kg 90kg 100kg (fail) 90kg Then went on to do strict fran from previous workout... not a good idea. Unbroken pull-ups but only managed 11thrusters then broke into sets of 5

115,125 135,135,155 165,165,170,170 lbs

44/M/230 lbs. started at 65 lbs and ended at 135 lbs.

110-130-154-160

m24/170cm/56kg 50/55/60/62.5/65/67.5/72.5 and failed both at 75 due to a very weak split jerk

135,155 185,205,225 245,265F,265F,265F

35-35 40-42.5-42.5 45-47.5-50-52.5 Kgs

115-125/-135-145-155/-175-185-190(fx1)-190

Same weight as Phill

135-155/165-175-185/195-205-215-225#

95-105/115-125-135/145-155-165F

35#/45/55/65/70/75f/75/80/85f Tied power clean and jerk PR. Slept funny and have a pinched nerve along my neck . That 85 was a half hearted attempt.

95-115-135-145-155-175-185-195-205lbs(missed)

115,125 135,145,155 165,175,185,200 Surprised at how easy 185 went up so I went for 200 a bit of a push at the top but it was a good lift

135.135.155.155.155.175.185.185.200

85*5 95*5 105*3-3-3 115*1 125*1 135*1-1 current Max

5-185 5-185 1-205,2-195 3-185 3-185 3-175 1-185 1-175 1-185 My PR is 215 so working so so close to it really challenged me.

Had iron weights tonight. Went for squat cleans 65x5, 65x5 95x3, 95x3, 95x3, 95x3 Then more power clean 115x1, 115x1, 115x1, 115x1 All controlled descents

95, 115, 135, 155, 165, 185, 205, 215, 225(f) Rx (Squat cleans and push jerks)

Went for deep squats on the C&J... 5 x 100#, 5 x 110#, 3 x 115#, 3 x 120#, 3 x 125# & 1 x 150#

Keeping the weight on the lite side: 5s: 90, 95 3s: 100, 105, 110 1s: 115, 120, 125, 130 All but the 125 were very good squat cleans; 125 was power.

#95, 115, 135, 155, 175, 185, 195(power cleaned but couldn’t get it overhead ), 195(squat cleaned but couldn’t get it overhead), 185 squat clean. First time doing anything CF related in a while! Time to keep hammering !

All in kg 40x5 50x5 55x3 60x3 65x3 70x1 75f (squat clean) 75f (power clean) 60x1 (3 jerks)

135#x5 twice 155#x3 165#x3 185#x3 205# 215# 225# 235#

5: 40kg, 50kg 3: 52.5 kg, 55kg, 57.5 kg 1: 60kg, 65kg, 67.5kg, 70kg.

New lift for me. Bailed when I felt form (which was questionable to begin with) starting to go. Warmup 65x7, 85x5 Then 95x5, 135x5, 145x3, 145x2

75 95 115 135 155 165 175 0 185 (pounds)

185 x 5 TNG 210 x 5 TNG 215 x 3 220 x 3 225 x 3 235 x 1 245 x 1 255 x 1 265F

95 115 135 155 165 175 185 195 205 cleaned failed press

Squat clean and split jerk (in pounds): 5x135, 5x135, 3x155, 3x155, 3x155, 155, 155, 155, 155. Form isn't great to begin with and was challenged even more with the fatigue, but I felt it was good enough to finish reps.

Clean & Jerks 5@ 65/75 3@ 85/90/95 1@ 100/100/105/105/110(PR) Finally was able to get 110#. I didn’t expect to so that made it even better! Tried for a 2nd one but it wasn’t happening.

95-105 115-125-135 145-145-145-145

Relativly new to weightlifting, so was tuning for proper technic; 10xcleanjerk 10xclean splitjerk left leg to front 10xclean splitjerk right leg in front Couple of ultra slow clean/frontsquat/shoulder press 30kg/60lb

115,115,135,135,135,155,165,170,175(FJ)

5@40 3@50 1@60 Not very strong im afraid, plus sore from Fran still!!!

50í—5' 60x3' 70x1 all in kg!

60kg x5 70kg x5 80kg x3 90kg x3 85kg x3 80kg x1 4 times

M//44/6'2"/185$ Used this rep scheme but did landmine clean and split jerks did left arm first then right arm no rest in between arms weight was what was on the bar 35#/45# 55#/65#/75# 85#/95#/105#/115#(missed left arm got right arm I'm right arm dominant)

100, 100, 125, 125, 125, 155, 155, 165, 175 (got it on the third try) all in lbs. last rep was frustrating, had to recock twice after failed attempts but its a new pr either way.

For what it’s worth today marks the 10yr remembrance of USAF SSgt Timothy Davis....better known to us as “DT” I realize everyone is sooo busy buzzing about the opens....so maybe do a round in your warmup!!! 12 DL 9. Hang Power cleans 6. Push Jerks

40Ñ…5-50Ñ…5-60Ñ…3-70Ñ…3-80Ñ…2-85Ñ…1-90Ñ…1-92.5Ñ…1 all in kg

60-70-80-85-85-90-90-91-92 all in kg

Full clean and split jerk Sets of 5 and 3 were tap and go 115,135,145,155,165,175,185,195,205 (clean no jerk... ran out of time to re-attempt)

Squat clean and jerks 95-105 115-115-120# Then, 5-5-5 squat cleans 125-125-130(3)

5x 115-120. 3x125-135-140. 1x150-155-155

5 reps - 40 kg 3 reps - 50 kg 1 - 60 kg 1 - 69 kg 1 - 69 kg 1 - 69 kg

M/27/5'5"/145 95/115/135/140/145/155/155/155/155

115 - 135lbs 135 - 145 - 155lbs 165 - 175 - 185 - 200lbs

135-145 155-165-165 170-175-175F-175F Power Cleaned every rep, my brain doesn’t want to sink down for full cleans at heavier weight. Anyone have tips for getting over this? (Did the same thing when I did CrossFit more regularly)

60kg-60kg-80kg-90kg-100kg-110kg-115kg-120kg-125kg.

225 - 235lbs 235 - 235 - 235lbs 235 - 245 - 265 - 275lbs

70kg 80 90 100 105 110 115 120 125

5=95 lbs.. 100 3=105, 110, 105 1=115, 115, 115 (F), 105, 105

Worked up to 90% 1RM 125-125-140-140-140-150-150-150-150

100kg*5rep 100kg*5rep 105kg*3rep 105kg*3rep 105kg*3rep 110kg*1rep 112kg*1rep 113kg*miss 110kg*1rep 110kg*1rep bodyweight:76.0kg men

155, 170, 185, 200, 205, 225, 235, F240 Bw 175ish just couldn’t get under that last one

Two points that are obvious to many of you but deserve emphasis: 1. While this trial looked specifically at subjects drinking Mountain Dew during moderate exertion in heat, many of the drinks most heavily marketed as rehydration formulas contain similar amounts of sugar; 2. The level of activity in this trial was moderate in intensity, but high in duration (with three out of four hours active). This is directly applicable to a variety of active professions, but this study doesn't directly tell us about the impact on shorter-duration, more intensive exercise. Just as importantly, we don't know if these signs of acute kidney injury cause chronic kidney damage over time. Other papers have suggested a link between fructose or sugary beverage consumption and kidney damage: https://www.sciencedirect.com/science/article/pii/S0272638615011567 https://www.physiology.org/doi/full/10.1152/ajprenal.00181.2007 But as far as I know, this remains an interesting, but preliminary, branch of research on the impact of sweetened beverages on health.

This rep-scheme allows for plenty of time to practice and refine mechanics, at sub-maximal loads, before attempting near-maximum loads. I will have almost everyone attempt this workout as prescribed, as long as sound mechanics are maintained. Most of my experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will manage the loads so there is always a few reps left in the tank. Modifying the rep-scheme will only take place if a special situation presents itself, such as injury or severely deconditioned/new athletes. I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts. Though I’ll coach a full squat clean today, it is important to understand that this movement is, essentially, about getting a load into a supported position and then getting it overhead. If technique is not sound, an athlete can perform the following sequence of movements to achieve this goal: 1. A power clean, followed by 2. a front squat (optional), and then 3. finishing by performing any overhead movement the athlete can perform soundly (shoulder press, push-press, push-jerk, or split-jerk).

Champions Club Scaling Notes Won a close one tonight. Closer than it needed to be, but still a W. STIMULUS: Two notes about doing clean and jerks for multiple reps. First off, one of the best things I ever learned as a coach is how to look past the “code” of the movement and see the general movement pattern all the specific weight room things lump in to. For example, cleans are just an expression of jumping and landing. Are box jumps okay to do for more than 1 rep at a time? Are jumping jacks okay for 30 reps? Then why not Olympic lifts? A well-rounded athlete should be as successful as doing a 1 rep max clean and jerk as they are doing “Randy.” Secondly, whenever multiple reps come up on a max effort day, don’t feel locked into doing an unbroken set (especially if it’s something that involves hanging on to a bar.) Depends what you want to get out of it, but nothing wrong with, on those sets of 5, to set down after 4, take three breaths, then knock out the last one. GROUP: Disregard the rep scheme, as with all max effort days. We’re a bit out of order at the Champions Club, and for yesterday’s max effort deadlift at the 6:30 session we finished with a set of 60. I let the reigns off and let them find a 1 rep, looked pretty good but a little sloppy, then we brought it back down to emphasize what needed to be emphasized. When working on technique, I really think in the case of these clean and jerks the sets should not be of less than like 10-15 reps until maybe the very end if they’re getting about 75% of them looking good. The veterans will do their thing. If you’re really not ready for the group to do max effort clean and jerk, pick the clean or split jerk and to a triplet with the essentials of the other half of the movement in it. For example, AMRAP in 15 minutes of 10 cleans, 20 lunges, 30-sec. handstand hold. WARMUP: Squat — clean prep Lunge — split jerk prep Box jump — squat except leaving the ground (like a clean) Hollow hold — overhead prep Handstand — more overhead prep KEY MATCHUP: your unlawfully wedded marriage to the rep schemes that come up here vs. the right thing to do SCALING THIS WELL WILL CAUSE ME TO: have sweet Mrs. Pip swear at me for the first time in her 9-year CrossFit career but be appreciative afterwards GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5 as an athlete (5 reps heavy is tough) and 9 as a coach — teaching skill is always tougher for me than teaching strength. GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5.

Globo Scale... If you have bumpers and a place to drop this, do it as Rxed. If not, work up to heavy singles that you can control on the way down. Otherwise it is OK to split the movements (Do cleans/power cleans/hang clean variation 5-5-3-3-3-1-1-1, then do push jerks or push presses same set schema in a rack with the spotter pins high up). Also, if you are working out in a Globo or garage, now is the time to reach out to your local box about the Open. Some of the Open workouts will sadly not be doable in most globo gyms, and will be difficult to do in a garage gym. Plus it is a great way to connect (or reconnect) with the local CrossFit community. Yes, you can film your workouts for submission, but it is easier for most of us to just go to the local affiliate and do the workouts there.