CFWUx2 snatch bal 10 10 5 3 3 1
135 146-157 168 179 184.5 (on third attempt)

185-205-230-255-270-275

.

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

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

dumbbells, and did both practices

90,
2x110,
3x130

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

LOADS: 
52-62-62-72(F)-72-72(F)-kg.
115-137-137-159(F)-159-159(F)-lb.

TOTAL:
248-kg.
547-lb.

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

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

5-155
3-165
3-175
1-185
1-200
1-210

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

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. 

80, 85, 90, 95, 98, 100

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

75kg
75kg
80kg
85kg
90kg (f)
85 kg

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

Completed 2019-03-26
95-135-135-155-155-155

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125/5
145/3
155/3
165/1
195/1
205/F

155-185-205(2)-215(f)-215-220(pr)
✅

5-135#
3-155
3-175
1-185
1-200F
1-195F 
Rx’d L sit and scales

135 x 5
165 x 3
185 x 3
225 x 1
235 x 1 
240 x Failed

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!

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.

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

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

95-105
115-135-145
150-155-160-165

D
35-40
45-45-45
50-50-55-55

(115x5) (135x3, 155x3) (185x1, 190x1, 195x1F, 195x1PR)
Rxd
M / 39 / 6’ / 193lbs

135-155-185-205-215-225lbs
Practice the L-sit for 10mins.
Practice Front & Back Scales for 10mins.

135-145-155-175-185-195.
EMOM max L-hang for 10 minutes, slowly improving.
practice scales for 10 minutes, using tabata intervals.

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

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

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! 

5: 135
3: 145
3: 145
1: 155
1: 165
1: 175 all in lbs.

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

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

M/57/6'2"/177
145#
157, 167
185(f), 185, 185(f), 185

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

135, 155, 155, 160, 160, 160, 160
Focused on squat clean form

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

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

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

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

M/51/190

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

47/M/6'3"/225

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.

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

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

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.

#165-175-175-175-195-205-205 rx 
Then used rings for L-Sit practice 

165-185-195-205-205-205

M-42-69-170#

Gymnastics ✅✅

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

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

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

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

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

 5 @ 185lbs
3 @ 205lbs
3 @ 205lbs
1 @ 225lbs
1 @ 235lbs failed
1 @ 230lbs 

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



M/6-3/218lbs

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

155, 185, 195, 205, 215, 225

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.

115(5)
135(3)
135(3)
145(1)
165(1)
180(1) PR

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

10 min L-site practice
10 min scaling practice

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

115 x 5
125 x 3
135x 1
135x 1
135x 1

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

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 

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! 

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

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

130
135-140
142-145-150(f)-147(f)
Forgot about the L-sit and scale work...this evening, perhaps.

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

145-155-165-175-185-195 (pr)
M/41/5’8”/163
Completed scales and l-sit practice 

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....

M/44/6'2"/185#

155
175/185
190/195/200

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

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

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

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.

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.

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.