CrossFit | 190320
Wednesday

190320

Workout of the Day

87

Power clean 5-3-3-1-1-1 reps.

Practice the L-sit for 10 minutes.

Practice front and back scales for 10 minutes.

Post loads to comments.

Comments on 190320

92 Comments

Comment thread URL copied!
Dusty Robinson
January 31st, 2021 at 4:49 pm
Commented on: 190320

185-205-230-255-270-275

Comment URL copied!
Pukie
March 17th, 2020 at 11:08 pm
Commented on: 190320

.

Comment URL copied!
Shawn Hakimi
February 11th, 2020 at 3:33 pm
Commented on: 190320

115-155-175-195-210 Rx'd

Comment URL copied!
Matthieu Dubreucq
December 14th, 2019 at 11:02 am
Commented on: The Hyponatremia of Exercise, Part 3

I really like the 3 recommendations at the end that guide us to know what science is likely to be true.

Comment URL copied!
William Ma
September 29th, 2019 at 1:27 am
Commented on: 190320

115-135-145-155-165(f)-165(f)

Comment URL copied!
Manchild Manchild
May 7th, 2019 at 3:46 pm
Commented on: 190320

dumbbells, and did both practices


90,

2x110,

3x130

Comment URL copied!
Colin Lamb
April 30th, 2019 at 9:07 pm
Commented on: 190320

135-145-155-165-175-185(PR)

Comment URL copied!
Francisco Alférez
April 30th, 2019 at 10:36 am
Commented on: 190320

LOADS:

52-62-62-72(F)-72-72(F)-kg.

115-137-137-159(F)-159-159(F)-lb.


TOTAL:

248-kg.

547-lb.

Comment URL copied!
Kury Akin
April 24th, 2019 at 3:37 pm
Commented on: 190320

L-sit/hang *alternating* EMOMx10. sits for 15-20 secs, hangs for about 30 secs.

Comment URL copied!
Kury Akin
April 24th, 2019 at 3:38 pm

Scales done front and back

Comment URL copied!
Kury Akin
April 24th, 2019 at 3:13 pm
Commented on: 190320

65 75. 80 82,5. 82,5. 82,5kg

Comment URL copied!
Kevin Miller
April 16th, 2019 at 9:23 pm
Commented on: 190320

5-155

3-165

3-175

1-185

1-200

1-210

Comment URL copied!
Pyer-Hugh Dion
April 15th, 2019 at 9:27 pm
Commented on: 190320

135-155-175-185-205-225(fail)

Comment URL copied!
Jeff Chalfant
April 11th, 2019 at 3:20 am
Commented on: 190320

Rx’d:

Cleans: 195-215-220-230-240-250miss

L sits: :12 hold from floor Every minutex10

Scales: :30 front /:30 rest/ :30 back scale :30 restx2 each leg (alt legs) then :30 back lever each leg to finish out, back and feet felt smoked at the end.

Comment URL copied!
Morgan Greene
April 9th, 2019 at 6:29 pm
Commented on: 190320

80, 85, 90, 95, 98, 100

Comment URL copied!
John Doody
April 7th, 2019 at 9:56 am
Commented on: 190320

165-180-185-195-200-200#

Comment URL copied!
John Campion
April 4th, 2019 at 9:56 pm
Commented on: 190320

75kg

75kg

80kg

85kg

90kg (f)

85 kg

Comment URL copied!
Sam Pat
April 2nd, 2019 at 5:23 pm
Commented on: 190320

5 rep - body weight hand walk outs

3 rep - body weight hand walk outs

1 rep - 8 lbs hand walk outs


L sit - 10 min

front/back scales - 10 min

Comment URL copied!
Timothy Noakes
March 30th, 2019 at 5:19 pm
Commented on: The Hyponatremia of Exercise, Part 3

Producing the expected outcome: Clever Hans the Horse


An unexplored component of laboratory research is the extent to which the outcome is influenced by the interaction of the scientists directing the research with the research subjects participating in the study. For it is the nature of modern exercise physiology research that many research subjects are either students, friends or associates of the researchers directing the study. Or else they are aware of the nature of the research being undertaken in the laboratory and the likely outcomes of previous research findings from that laboratory. They may even know which companies (if any) are funding the research. So they are probably aware of the type of research outcomes that the scientists (and perhaps the research funders) would be hoping to find.


I recall a “light-bulb” experience when we were studying for how long cyclists were prepared to exercise in our laboratories before they chose to stop because they were “exhausted”. For many years 3 hours was about the longest time that subjects could cycle at the particular exercise intensity that we were studying.


Then quite suddenly one of our students pedalled for 6 hours before stopping. Overnight subjects in these trials were suddenly able to exercise for 6, not 3, hours before they had to stop because of “exhaustion”. Clearly the message had circulated that subjects in this particular trial should be able to exercise for at least 6 hours. Or else they were wimps.


To some extent this phenomenon is similar to the placebo effect in which, for example, subjects fed an inert substance that they believe to have mystical properties react as if they have indeed ingested a compound with mystical properties. That the placebo effect plays an important role in exercise performance in the laboratory is well established (7, 15-18).


That animals can read human behaviours and produce the result that humans desire is shown by the remarkable story of clever Hans the Horse. The story is described in a popular book on animal thinking (19).


“Hans had gained his fame by solving mathematical problems — and not just simple arithmetic, but also puzzles such as adding 25 to 15 or finding the factors of 28. Hans could also tell time, identify musical scores and answer questions and European politics. He would count out the answers to the math problems with his foot and answer ‘yes’ or ‘no’ to other sorts of problems by nodding or shaking his head. His owner, an elderly schoolmaster named Wilhelm van Osten, had patiently taught Hans his lessons, rewarding him with a sugar cube for each correct answer. Van Osten was no perpetrator of hoaxes; he genuinely believed in Hans’s intelligence”.


“But investigations by the Prussian Academy of Sciences identified the true nature of clever Hans’s remarkable abilities. His success was dependant on the presence of another human who knew the answer to the question. When no such person was near him, Hans lost his ability to answer these same questions correctly. Thus the Prussian scientists concluded: ‘Unconsciously, Hans’s questioners were cueing the horse; for example by subtly bobbing their heads in anticipation of a correct answer, or tensing up as Hans counted and subtly relaxing when he got to the right answer. People who knew the right answer ahead of time were naturally anxious to see if Hans would get it right, and were betraying some sign of acknowledgement, unconscious even to themselves but not to Hans …’” (p. xxxi).


Budiansky explains that horses are social, herd-dwelling animals with a highly

developed ability to detect behavioural cues from their fellows: So “Hans was able to form a myriad of very subtly linked associations through learning. He had discovered that if he stopped pawing just when the appropriate cue appeared, he would get a sugar cube. But he did not in fact ‘know’ a thing about square roots, the Kings of Spain or Beethoven” (p. xxxi-xxxii).


Humans too are herd-dwelling animals who will also detect what is the “correct” answer that the scientists wish from their experiments.


Scientists can cue the correct answer just as effectively as Mr Van Osten was able to cue clever Hans the Horse”.

Comment URL copied!
Adam King
March 26th, 2019 at 5:20 pm
Commented on: 190320

Completed 2019-03-26

95-135-135-155-155-155

Comment URL copied!
William Peter
March 26th, 2019 at 12:50 am
Commented on: 190320


Hello, My name is Faith am from USA ..... and I am very happy for posting on this blog on how a great spell caster helped me bring back the love of my life. I know there are lots of women like me out there who have done so much just to have back their Husband, I am here to tell you all to search no further because the answer is right here. I sincerely believe if there are up to five spell casters like DOCTOR WTAHA this world would be a better place, I contacted him and shared my problems to him and he gave me the terms and conditions, which I obeyed, it only took 3 days for my husband to come back home begging for my forgiveness. To cut the long story short. I am now living happily with my husband. Thanks to Dr TWAHA . Contact him now on email: drlregbeyen10000@gmail.com . Or reach him on whats app +2349038518881 or call him . He can save your marriage or relationships too.

Comment URL copied!
MaKenan Sciandra
March 23rd, 2019 at 4:45 pm
Commented on: 190320

125/5

145/3

155/3

165/1

195/1

205/F

Comment URL copied!
Hank McKibban
March 23rd, 2019 at 2:24 am
Commented on: 190320

155-185-205(2)-215(f)-215-220(pr)

Comment URL copied!
D Schultz
March 22nd, 2019 at 10:35 pm
Commented on: 190320

5-135#

3-155

3-175

1-185

1-200F

1-195F

Rx’d L sit and scales

Comment URL copied!
Guy Dufour
March 22nd, 2019 at 7:42 pm
Commented on: 190320

135 x 5

165 x 3

185 x 3

225 x 1

235 x 1

240 x Failed

Comment URL copied!
Knox Williams
March 22nd, 2019 at 5:43 pm
Commented on: 190320

155, 165, 175, 185, 205(f), 205, 185


Focused on form for my second attempt at 205. It was the best power clean I’ve ever done. Super happy about it!

Comment URL copied!
Claire Fiddian-Green
March 22nd, 2019 at 10:52 am
Commented on: 190320

33 Rx at my local affiliate. I spent the remaining time attempting a C2B pull up and did about 80 kipping pull ups. I came super close to my first C2B but no dice.

Comment URL copied!
Claire Fiddian-Green
March 22nd, 2019 at 11:02 am

Wrong comment thread, oops

Comment URL copied!
Jeffrey Howard
March 22nd, 2019 at 4:11 am
Commented on: 190320

185-195-205-215-225-235F

Comment URL copied!
Stacey Carpenter
March 22nd, 2019 at 12:17 am
Commented on: 190320

105x5 120*3 130*3 135*1 145*1 150*1Fail

Comment URL copied!
Jesse Montagnino
March 22nd, 2019 at 12:10 am
Commented on: 190320

95-105

115-135-145

150-155-160-165


D

35-40

45-45-45

50-50-55-55

Comment URL copied!
Nathan Bynum
March 21st, 2019 at 11:42 pm
Commented on: 190320

(115x5) (135x3, 155x3) (185x1, 190x1, 195x1F, 195x1PR)

Rxd

M / 39 / 6’ / 193lbs

Comment URL copied!
Albert Kombe
March 21st, 2019 at 9:54 pm
Commented on: 190320

135-155-185-205-215-225lbs

Practice the L-sit for 10mins.

Practice Front & Back Scales for 10mins.

Comment URL copied!
Matthew Aukstikalnes
March 21st, 2019 at 7:36 pm
Commented on: 190320

135-145-155-175-185-195.

EMOM max L-hang for 10 minutes, slowly improving.

practice scales for 10 minutes, using tabata intervals.

Comment URL copied!
Maher Alsayid
March 21st, 2019 at 2:32 pm
Commented on: 190320

5x40-3x50-3x60-1x65-1x70-1x75pr-1x80kg pr

Comment URL copied!
Michael Arko
March 21st, 2019 at 12:29 pm
Commented on: 190320

I changed the rep scheme slightly to 5-5-3-3-3-1-1-1-1 and did not use big weights:

5s = 100, 105

3s = 110, 115, 120

1s = 125, 130, 135, 140

Comment URL copied!
Adrian Aguilar
March 21st, 2019 at 12:25 pm
Commented on: 190320

Perfect way to head into 19.5. Quads are utterly destroyed from that heavy thruster WOD!


M/33/5'10"/180lb


5 @ 205

3 @ 215

3 @ 220

1 @ 230

1 @ 235

1 Fail @ 240

1 @ 220


Cannot believe the L-Sit progress since the top of the year. Keep up this beautiful programming!

Comment URL copied!
Tyler Wood
March 21st, 2019 at 12:24 pm
Commented on: 190320

5: 135

3: 145

3: 145

1: 155

1: 165

1: 175 all in lbs.

Comment URL copied!
Kyungtaek Kang
March 21st, 2019 at 10:26 am
Commented on: 190320

95LB-135-185-225-235-245LB(F)

Comment URL copied!
Dezert Sky Kiddoo
March 21st, 2019 at 4:46 am
Commented on: 190320

155-175-185-195-205-210(fx1)

Comment URL copied!
Brian Rosenbaum
March 21st, 2019 at 4:27 am
Commented on: 190320

M/57/6'2"/177

145#

157, 167

185(f), 185, 185(f), 185

Comment URL copied!
christian griffith
March 21st, 2019 at 4:05 am
Commented on: The Power Clean

Not quite Coach B videos of Sage, but I guess these animes will do.

Comment URL copied!
Js Smith
March 21st, 2019 at 2:44 am
Commented on: 190320

Scaled to 5-3-3-1-1-1 power cleans

35#/45/55/65/75/85f

Subbed boat pose & hip thrusts 10 min

Front & back scales 10 min

Comment URL copied!
Luke Rodina
March 21st, 2019 at 2:05 am
Commented on: 190320

135, 155, 155, 160, 160, 160, 160

Focused on squat clean form

Comment URL copied!
Phill Kiddoo
March 21st, 2019 at 2:04 am
Commented on: 190320

155#-175-185-205-215-225

Comment URL copied!
Jake Kiddoo
March 21st, 2019 at 2:02 am
Commented on: 190320

155-165-185-195-205-215f-225f

Comment URL copied!
Gordon Lee
March 21st, 2019 at 1:46 am
Commented on: 190320

First time doing hang power cleans

95lbs

3-3-3-3-3

bent over rows

10-10-10

deadlifts 135lbs

10-10-10

L-sit practice/hollow body holds 10min

Comment URL copied!
Cliff Hoecker
March 21st, 2019 at 1:05 am
Commented on: 190320

135-185-195-205-215(f)-215


M/51/190

Comment URL copied!
Shane Tarter
March 21st, 2019 at 12:10 am
Commented on: 190320

155-175-195-210-225-230(f)


47/M/6'3"/225

Comment URL copied!
Claire Fiddian-Green
March 20th, 2019 at 11:38 pm
Commented on: 190320

5=95 lbs., 3=105, 115. 1=115, 115, 120.

10 minutes L-sit practice on parallettes. 6 min front scales + 4 min back scales. HOORAY for rest day tomorrow.

Comment URL copied!
Coastie Nick
March 20th, 2019 at 10:55 pm
Commented on: 190320

135-155-175-195-215-225(f)

Comment URL copied!
Cy Azizi
March 20th, 2019 at 10:52 pm
Commented on: 190320

135,155,155,175,180,185(PR)

Comment URL copied!
Sebastien Fitzpatrick
March 20th, 2019 at 10:09 pm
Commented on: 190320

235lbs(PR)

245 - 250lbs(PR)

260 - 265 - 270lbs(PR)


Felt really strong today, and a friend really helped improve my l-sit. Starting my l-sit in a tight tuck, getting my knees as high as I can, then extending my legs slowly I was able to get my heels above my hip crease by a lot. My scales are improving slowly, the hamstring stretch feeling is still a more limiting factor than strength.

Comment URL copied!
Reymond Kiddoo
March 20th, 2019 at 10:01 pm
Commented on: 190320

#165-175-175-175-195-205-205 rx

Then used rings for L-Sit practice

Comment URL copied!
Brian Anderson
March 20th, 2019 at 9:27 pm
Commented on: 190320

165-185-195-205-205-205


M-42-69-170#


Gymnastics ✅✅

Comment URL copied!
Shane Azizi
March 20th, 2019 at 9:11 pm
Commented on: 190320

135, 155, 185, 205, 225, 245(f) Rx

Comment URL copied!
Christopher Voght
March 20th, 2019 at 9:00 pm
Commented on: 190320

Power clean 5-3-3-1-1-1 reps.


165-195-215-225-235- 245 failed 2x


L Sit work completed


Time crunch, no scale work

Comment URL copied!
Christopher Voght
March 20th, 2019 at 8:58 pm
Commented on: 190320

Power clean 5-3-3-1-1-1 reps.


165-195-215-225-235- 245 failed 2x


L Sit work completed


Time crunch, no scale work

Comment URL copied!
Christopher Voght
March 20th, 2019 at 8:58 pm
Commented on: 190320

Power clean 5-3-3-1-1-1 reps.


165-195-215-225-235- 245 failed 2x


L Sit work completed


Time crunch, no scale work

Comment URL copied!
Vincent Dahlqvist
March 20th, 2019 at 8:38 pm
Commented on: 190320

5x88Ibs, 3x110Ibs, 3x132Ibs, 1x154Ibs, 1x176Ibs(failed), 1x176Ibs(failed)

Comment URL copied!
David Mz
March 20th, 2019 at 8:37 pm
Commented on: 190320

5 @ 185lbs

3 @ 205lbs

3 @ 205lbs

1 @ 225lbs

1 @ 235lbs failed

1 @ 230lbs

Comment URL copied!
Gavin Carruth
March 20th, 2019 at 7:38 pm
Commented on: 190320

185-200-210-225-235-245lbs (missed first 245....got it on the second try)




M/6-3/218lbs

Comment URL copied!
Viktor Wachtler
March 20th, 2019 at 7:16 pm
Commented on: 190320

52kg x5

57kg x3

62kg x3

67kg

72kg

77kg (almost fail)

72kg

Did not have time for the L-sits & scales.

3rd WOD today, mission complete. :)

M 42/1.78m/77kg

Comment URL copied!
Travis Owens
March 20th, 2019 at 7:15 pm
Commented on: 190320

155, 185, 195, 205, 215, 225

Comment URL copied!
José Picón
March 20th, 2019 at 6:46 pm
Commented on: 190320

53 kg: 5 reps

58 kg: 4 reps

60 kg: 3 reps

63 kg: 3 reps

65 kg: 1 reps

68 kg: 1 reps

70 kg: fail

Then, practice L-sit on parallettes and rings and both scales once.

Comment URL copied!
Tripp Starling
March 20th, 2019 at 6:45 pm
Commented on: 190320

115(5)

135(3)

135(3)

145(1)

165(1)

180(1) PR

Comment URL copied!
Tripp Starling
March 20th, 2019 at 6:47 pm

10 min l-sit

EMOM style:

2 from ground

2 on dumbbells

2 on rings

2 from bar

2 seated leg raise


10 min scale practice

Comment URL copied!
Mark Yates
March 20th, 2019 at 6:37 pm
Commented on: 190320

Power clean

95(5), 135(3), 15(3), 155, 175, 185


10 min L-site practice

10 min scaling practice

Comment URL copied!
Tom Perry
March 20th, 2019 at 6:16 pm
Commented on: 190320

57 / 167


Shoulder and hip replacement -- so big numbers are a thing of the past for me.


135/5, 150/3, 150/3, 155/1, 155/1, 155/1

Comment URL copied!
Randy Long
March 20th, 2019 at 5:52 pm
Commented on: 190320

115 x 5

125 x 3

135x 1

135x 1

135x 1


Feel like I’m bleeding power in mid-phase of pull.

Comment URL copied!
Nathan Michael King
March 20th, 2019 at 5:45 pm
Commented on: 190320

225 x 5 TNG

245 x 2 (1SC)

235 x 3

250 x 1

255 x 1 Miss

245 x 1

250 x 1


L Sit 10min EMOM 20sec work


Slack Line practice

Scale practice

Comment URL copied!
Nicole Deaver
March 20th, 2019 at 5:05 pm
Commented on: 190320

95

100/105

110(PR)/115(F)/110(F)/105/105


115# is still eluding me, but I’ll get it soon!


L-sit & scales practice ✅. They are getting better every time!

Comment URL copied!
Tom Perry
March 20th, 2019 at 6:14 pm

Stick with it!

Comment URL copied!
Dyon Torrell
March 20th, 2019 at 4:07 pm
Commented on: 190320

60kg-80kg-100kg-125kg-130kg-135kg

Comment URL copied!
Rajat Samanta
March 20th, 2019 at 3:51 pm
Commented on: 190320

40-50-60-70-80-90fail-80 = all in KG!

Comment URL copied!
Tim Wyatt
March 20th, 2019 at 2:44 pm
Commented on: The Hyponatremia of Exercise, Part 3

Thank you CrossFit for these articles. To read coherent thought rather than opinion is a treasure to be preserved.

Comment URL copied!
Timothy Noakes
June 14th, 2019 at 6:17 pm

Thanks Tim. Much appreciated. I love reading the historic literature. Not surprisingly the olden day scientists were every bit as astute if not more so than we are today. They also were more likely to be directly involved with answering practical problems posed by their patients. Today the rise of the laboratory scientist far removed from patient care, is the most obvious change in medical research. And it is not for the better.

The classic scientists were also much less likely to be careerists interested in undertaking research that would produce scientific papers and garnish large research grants to promote their careers - rather than answering the pressing problems of the day.

My opinion is that if you don't know the history of the scientific research on any topic, you really won't properly understand that topic.

I have such admiration for the historical figures in science and what they achieved.

Comment URL copied!
Jim Rix
March 20th, 2019 at 1:54 pm
Commented on: 190320

130

135-140

142-145-150(f)-147(f)

Forgot about the L-sit and scale work...this evening, perhaps.

Comment URL copied!
Thomas Molina
March 20th, 2019 at 12:43 pm
Commented on: 190320

145 - 150 - 160 - 170 - 180 - 185 tried one with 190 didn’t make it...

Comment URL copied!
Dave DeCoste
March 20th, 2019 at 11:21 am
Commented on: 190320

145-155-165-175-185-195 (pr)

M/41/5’8”/163

Completed scales and l-sit practice

Comment URL copied!
Mike Andridge
March 20th, 2019 at 10:49 am
Commented on: 190320

rx

135

150/150

165

180

185 92% of 1rm

m/49/175

in basement and did not go heavier so I didn't risk dropping weight and wake up the family at 6 am (I like my life:)

I'll be in the garage in a week....

Comment URL copied!
Mike Andridge
March 20th, 2019 at 10:52 am

pluse L sit practice

Comment URL copied!
Stacey Thompkins
March 20th, 2019 at 10:18 am
Commented on: 190320

M/44/6'2"/185#


155

175/185

190/195/200


10 min L-sit practice...ran out of time so no scale practice

Comment URL copied!
Greg Smith
March 20th, 2019 at 7:30 am
Commented on: 190320

What are "scales"? I tried to Google it and only found discussions about "scaling" workouts.

Comment URL copied!
Ivan Frolov
March 20th, 2019 at 8:09 am

you can find it on YouTube https://youtu.be/WgXaf7g0Pyo

Comment URL copied!
Robert Carlson
March 20th, 2019 at 10:01 am

It's basically stand tall and raise your arms to the sides. Then raise your foot as high as you can and hold it. Alternate feet. You can find a video on the crossfit website.

Comment URL copied!
Lynne Pitts
March 20th, 2019 at 4:33 pm

Hi Greg, CrossFit.com has a video on scales on Mar 6th, https://www.crossfit.com/190306

Comment URL copied!
Greg Smith
March 20th, 2019 at 4:53 pm

Thanks guys!

Comment URL copied!
Juan Acevedo
March 20th, 2019 at 1:44 am
Commented on: 190320

Intended Stimulus

Fun with the barbell, fun with gymnastics. Today let's go as heavy as possible with the power clean while committing to staying true to the nature of the movement: opening and closing the hips fast. If you find yourself "starfishing" the feet, you are too heavy, so deload a little and focus on coming under the bar more. For a clean to be power we just need the crease of the hips above the knee; you still have plenty of room to go under the bar.

For the L-sit try a different version from last week, so if you did rings, try using the pull up bar this time. For all holds, accumulate as much time as possible with a solid position. Whichever shape you are practicing, own it!


Option for cleans

Athletes new to the power clean can do the following. Eperienced athletes can use this as warm up.


EMOM for 5 (very light)

3 high hang clean hig pull + 3 front squats


then


EMOM for 4 (light)

2 high hang power cleans + 2 hang power cleans


then


EMOM for 3 (light to moderate)

1 segement clean deadlift + 1 power clean


Option for L-Sits

Option 1

EMOM for 10

15-20 seconds l-sit hold

Bend knees as needed. Aim to last 1-2 seconds longer than last week, if you did 190314.


Option 2

EMOM for 10

20 seconds support hold + 5-7 V-ups

Aim to last 1-2 seconds longer than last week, if you did 190314.



Option for Scales

Option 1

4 Sets

0:45 Front Scale

1:15 Back Scale

Rest 0:30


Option 2

4 Sets

0:30 front scale with tucked leg

1:00 back scale not fully parallel

Rest 1:00

Comment URL copied!
Eric O'Connor
March 20th, 2019 at 12:42 am
Commented on: 190320

POWER CLEANS: I will have most of my athletes 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 second set of 3 reps and the final set of 1 rep. I may use percentage recommendations, as a general guideline, for some of my experienced athletes. For example:

Set 1 @ ~75-80%

Set 2 @ ~80-85%

Set 3 @ ~85-90%

Set 4 @ ~90-95%

Set 5 @ ~92.5-97.5%

Set 6 @ ~95-100%+

Again, these are general guidelines. Final loads for each set will be determined based upon the execution of the previous set.

For less experienced athletes, I will manage the loads so that there is always a few reps left in the tank. It might also be beneficial to have them continue to perform sets of 3 reps instead of the 1-rep sets. The reason for this rep adjustment is that I may have some athletes not skilled enough, or strong enough, to reap the benefits from 1-rep attempts. They may benefit more from more volume at a lighter load.

For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the lifts from the hang position.

“Touch-and-go” reps will not be prescribed, today. I will allow athletes to perform the sets of 5 and 3 reps as singles, but will give a timeframe for the reps to be completed within. For example, the set of 5 reps should be done in under 25 seconds.


L-SITS AND SCALES- My athletes will continue to build from their prior efforts with all 3 of these movements. For example, if an athlete has been working on tuck L-sits, I will have them either attempt this same variation for a longer hold or progress to an L-sit with one leg extended. For progressing the scales, this could simply be done by not utilizing a support beam for balance or attempting to raise the lifted leg to a higher position while maintaining sound mechanics. For more details on each movement, feel free to look back at my posts from Monday, 190311, for the L-sit, and Wednesday, 190306, for the scales.

Comment URL copied!
Steven Thunander
March 20th, 2019 at 12:38 am
Commented on: 190320

Globo scale... As Rxed. If using iron plates, go to a heavy single on the 1's, and touch and go the 5's and 3's. If without a barbell do dumbbell low hang power cleans. Go up the db rack until you can't do a good form single, or do max sets with the heaviest available dumbbells if the dbs available are below your max.


For the l-sits, you can do these on rings, 2 boxes, 2 benches, a chair with handles, paralletes, a bar dip station, or hanging from a pullup bar or rings.

Comment URL copied!
Chris Sinagoga
March 20th, 2019 at 12:12 am
Commented on: 190320

Champions Club Scaling Notes


STIMULUS:

One of the most important things to understand in CrossFit is that a back squat is a squat, a kettlebell swing is a squat, a push press is a squat, a defensive slide is a squat, and throwing a shot put is a squat. In my experience, full cleans look better than power cleans because athletes tend to keep the integrity of the squat better in the former than the latter. For most athletes, I would not worry about specifying between a power and squat clean. Just clean and land in a squat — however low that squat takes you. This workout is all about challenging your jumping and landing mechanics… which is… you guessed it… another expression of squatting. Do as many reps or whatever weight is needed to make sure your butt is back, arches are intact, and spine stays braced.


GROUP:

Time caps have been going well for me on max effort days recently and I’ll probably stick with it here. Athletes with lighter weights will be able to do more reps in the, say, 1 minute time cap, and peeps with heavier weights will be able to rest more. Yeah… I’ll stick with that. And I don’t want to mix these in a workout today because spending the entire session on cleans will move the needle quite a bit for most people. Then maybe do the scales and L-sits between sets.


WARMUP:

Jump rope — always

Box jump — prep for landing position

Squat — more prep for landing

Kipping pull-up — stay fresh

Push-up (reverse grip) - prep the wrists


KEY MATCHUP: going lower on the heavier weights vs. landing in a middle split (just go lower!)


SCALING THIS WELL WILL CAUSE ME TO: feel like I need a rest between sets


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. Not a metcon. Not a squat clean. Not more than 5 reps. I’m okay with this one!


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 3. Should be fine, especially is doing lots of reps at a lighter weight.

Comment URL copied!