should mechanics also include the ability to return the bar (during Olympic and power lifts) to the floor without dropping? I see a lot of people dropping the bars even when working at what is supposed to be a moderate weight ie 65-70%. at what level of intensity should it be or not be acceptable to drop the bar. I’m not a coach yet but have completed the level 1 for my own interest so am curious on other coaches take on this 

남(m)/45/171cm/97kg/220818/
8 rounds for max reps of:
20 seconds of deadlifts, rest 10 seconds(중량조절=>75kg)
20 seconds of handstand push-ups, rest 10 seconds
♀ 155 lb. ♂ 225 lb.
Post total reps completed at each exercise to comments./
25회/
목요일 저녁와드

CFWUx3 10*45 10*45 10*95 10*95 5*135 5*135 10*135 2*185 5*185 1*223 2*223
34 2*5+6*4
11 2*3+1*5 
(first dls since pulling back last dls)

155 lb. deadlifts
Pike push-ups

38 DL
50 PU
88

DL@75kg. (58) 8,8,7,7,7,7,7,7
HSPU. (22+holds) 5,5,hold,hold,4+hold,2+hold,3+hold, 3+hold. I didn't the remainder of the time holding after I could do no more hspu.

61 Deadlifts
45 HSPU

DL 63 kg (max weight at home)
shspu
8-8

62 deadlifts (all dropped singles)
45 hspu (kipping)
As rx’d, and this would be a Diane PR I think. 

I also think I figured out I need to put a lacrosse ball on my external shoulder rotators before heavy pushing movements. 

191/40/69”

RX
Deadlift:  60 reps
HSPU: 67 reps
Score=127

This stuck out to me the most:
"The most successful CrossFit trainers recognize that a long, slow trajectory of advancement in skill and capacity toward a distant horizon is most effective both in terms of athlete development and retention."

What is your approach when an athlete has strong limits in their range of motion? Despite all the instructions and cues, he still cannot respect the points of performance.

M/35/5'10/190

Rx'd 108 (64 + 44)

75# dumbbells, and subbed push-ups on dumbbells for HSPUs

41+67 = 108

Dl: 35 pushups: 27

Late afternoon after only cereal for breakfast and it showed.  Scaled to 155# DL's and HSPU to abmat on top of 35# plate:
DL: 8/6/5/4/5/4/4/5
HSPU: 7/4/2/3/2/3/3/3
Finshed w/ some bench press

50 DL, 30 HSPU

Sc to 205#, strict HSPU
DL 7/5/3/3/2/5/6/4...35
HSPU 6/4/3/3/3/5/5/4...33

Total: 68 reps

F/ 41/ 5’7”/ 173
deadlift : 9,7,7,7,7,6,5,4
HSPU : 6,6,6,6,5,3,4,4
total = 93 RX

The GRIT crew is going to love this one! Work/rest intervals are always a hit, and these movements specifically bring them lots of real-life benefits.

Because transition time is always a consideration for us, and because of the level of proficiency in our groups, I'm going to go with something between Juan's Option 2 and Chris's Practice Scale.

For total reps:
8 x :20/:10    Deadlift
8 x :20/:10    Handstand push-up // DB shoulder press
8 x :20/:10    Deadlift
8 x :20/:10    Handstand hold // DB OH hold


None of our athletes have handstand push-ups (yet), but Jeremy is getting really good at bent-hip hspu off an 18" box. This will be a great test of stamina for him. (And his deadlifts are *gorgeous* - we're running out of weights for him.) He also loves to practice wall walks, so I think he may do some wall walk holds and some plank holds for that second go-round.

Several others will do push-ups and plank holds as a scaling option there. Some knees, some elevated, some from the toes - but they'll all be shaking by the end. :) 

For the deadlifts, a few standing athletes will load up barbells. (We had a couple more "graduate" to light barbells last deadlift day!) Some are still working on balance - a common adaptation there is to stand inside the dip horns and use one hand for balance while they do single-arm kettlebell deadlifts. This has been great for developing grip, patterning the hip hinge, strengthening the posterior chain and core, etc. 

A few of our seated athletes do great with DB deadlifts, but many are still working on the core/grip/etc. to make it happen. Some will do single-arm deadlifts, some will do MB to lap, a couple may do seated back extensions - the emphasis today will be to pick something that makes you better AND works well in the tabata. We won't get too fancy with it for this one. I expect to see lots of variations here. 

For our general warm-up:  (a riff on Bryan's, but with less equipment/set-up time - these bodyweight movements will be more appropriate for our crew)

2-3 sets  (maybe just one for the classes that will require a lot more transition time during the workout)
250 m erg (we have rowers and ski ergs - usually let them pick their fave)
15 swimmers
10 ea back scale (these will be very limited ROM, but they'll get a little single leg balance in) // reach-and-lean
10 hugs

Then they'll split up with their coaches and make a plan. Some will do a couple practice runs of :10/:20 at each movement. 

Subbed 
24kg double kettlebell cleans/HS push ups
Cleans: 7-7-7-7-6-6-5-6 51reps
HSPU: 7-7-7-5-5-5-4-4 44reps

43/1.78m/77kg

32 reps (155 lb deadlift)
35 reps (40 lb dumbbell press)

DL: 13,10,8,7,8,8,9,8 = 71
HSPU: 5,3,3,4,3,2,2,2 = 24

95 reps total 

As rx'd, 147 total.

Deadlift:  11-10-10-10-10-8-8-8 = 75
HSPU:  10-10-10-9-8-8-8-9 = 72

Strict HSPUs.  Deads were a little more straight-legged than typical to keep less knee flexion.  But honestly when I go fast, I tend to do a more SL style anyway.

46m/5'10"/180

Used 185 DL, 35 DB PP
DL 5x7, 3x6
PP13,9,9,7,7,12,10,9
Had about 1.5 hour break after round 5 for a trauma call at 13. 

58 / 173

Deadlifts at 185 lbs
30" feet elevated push-ups

50 Deadlifts (6-7-7-6-6-6-6-6)
114 Push-ups (20-17-15-14-12-12-12-12)

M / 172cm / 81kg / 35

Rx'd deadlift / subbed HSPU to pads elevated by 4 inch for head touch

Deadlifts  11,10,9,8,8,8,8,7 (69 total)
HSPU        11,8,7,6,6,6,6,4 (54 total)

More work on handstands needed

80 reps
40 DL (9-6-5-5-4-4-3-4)
40 HSPU (3-8-7-4-4-5-4)
Deadlift felt very heavy today but oh well.
Kept kicking straight up and not making contact with wall, or over kicking and bouncing off the wall, (frustratingly) on the Kipping HSPU's 

55 YOM 5’6” 218

SCALED
8 rounds max Reps
20 sec work. 155 Dead Lift
10 sec rest 
20 sec Work Pike Push-ups 
10 sec Rest

Dead Lift 9,9,7,7,6,6,7,6
Pike Push-up 8,6,6,6,5,4,5,5
102 Reps

Rx 115 total subbed for strict handstand push ups

5-6 dl
6-7 Hspu 
Rx

117 reps

deadlift - 135
regular push ups

From the Cert in Columbus Ohio. This was the best informational weekend I’ve ever had. I want to thanks the staff and all the participants. You guys crushed it. 

5 reps of each per round. 9 rounds total...accident! Yesterday, I got 12 strict HSPUs. I was super excited & sore 😂 so today I did kipping. Transitions ate my break!!!

One thing we know for sure is that you can run your way INTO a bad diet. As the sports beverage industry knows, endurance athletes are notorious for carb loading before a race, carb refueling during a race and carb recovery after a race. You couldn’t design a better customer for Gatorade than that.

It’s encouraging to see evidence that fat-adapted athletes can perform well in endurance activities. However, it’s been claimed that low carb diets are bad for high-intensity work. This could be due to the fat adaptation period confounding results. Impaired high-intensity performance is not consistent with the observations of CrossFit as reported in 2004 (Zone Meal Plans): “For those eating according to Zone parameters, body fat comes off fast. When our men fall below 10 percent body fat and start approaching 5 percent, we kick up the fat intake. The majority of our best athletes end up at X blocks of protein, X blocks of carbohydrate, and 4X or 5X blocks of fat. Learn to modulate fat intake to produce a level of leanness that optimizes performance.”

A study on CrossFit athletes following either a low-carb keto diet or a control diet:

A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance

There was no difference in performance between the groups, but the low carb group lost more fat. There doesn’t seem to be any reason to fear low carb diets will hurt performance. Sadly for Gatorade, it looks like sugar water is not required for exercise.

M/40/138 lbs

155# DL - 69
Strict HSPU - 53
Total = 122

134 reps Rx
DL: 10-8-8-8-8-8-8-8 = 66
HSPU: 10-10-8-8-8-8-8-8 = 68
I like this format - helped me to push/hang on through  the last two minutes!
m/51/5'11"/200#

Deadlifts Rx (155#): 7-7-7-6-8-8-6-6=55
HSPU( to mat): 12-10-8-10-8-9-6-6=69 
Total reps: 124

I don't know what was up with my grip today, but it definitely was the hardest part of the deadlifts. 

Scaled deadlift to 155#—68 reps
rx hspu—46 reps

85# KB DL's (35# kb's zipped tied to 50# db's)
8/5/4/4/5/4/6/5
strict hspu
4/3/3/4/4/3/3/3
m/50/175

A: 
94 reps 
95# deadlifts 
20# push press 
B:
125 reps
95# deadlifts 
25# push press 

M/36/165

109 total reps

Deadlifts @ 176 lbs
kipping HSPU’s

Left me on the floor panting...good workout 

Rx, but kept losing count... I think it's
DL: 55
HSPU: 40
Total 95 reps, but it may be a few reps more.
Need to accelerate the kipping, as I still had some left in the tank, but lacked the control to go faster.

broke this into 2 sets of 4 rounds, about 3 min btwn sets, with 195# and piked push-ups, feet in 24” box
DL 8 reps all 8 rounds=64 reps
Pijed push-ups:  10 reps in rounds 1 and 5, 8 reps in other 6 rounds=66 reps
130 reps overall. Not bad for how queasy my stomach is. 

Option 3 rx 
115lb deadlifts =174
pike push-ups feet on box = 88

138 reps.
64 deadlifts Rx 155#
74 30” box HSPU
5 minutes stretching afterwards: child’s pose, pigeon, couch.

Deadlift: 47
handstand pushups: 47 Rx 

Interesting read, but when “Science” argues in favor of an absolute, it forces me to not take their evidence seriously (even if it is something I currently agree with). The diet that fueled the record for 2016 record of the Appalachian trail is something that immediately came to mind. 

Excerpt from The NY Times (https://www.nytimes.com/2016/09/19/sports/fueled-by-beer-and-candy-bars-ultra-runner-karl-meltzer-sets-appalachian-trail-record.amp.html):

: “This time, he capped each night with one or two beers and left from rest stops with rainbow-colored Spree candy, Three Musketeers chocolate bars and bacon in his pockets. To save time and keep his energy up, he typically slept less than seven hours a night and instead had an energy drink every 10 miles, downing about five a day. When on another day his support crew found him napping, they gave him a pint of ice cream for a boost.
Though Meltzer averaged 50 miles in 15 hours of running a day, his pace faltered at times. At one point he slept on the trail instead of making it to his support van — and then he slept the next morning on the dirt again. But in the last two days, he gathered strength, running 83 miles nonstop in the final leg to finish Sunday morning at 3:38.“
——————————————————
On the other hand, maybe “big food” is in cahoots with The NY Times. One thing I know, anyone totting their science around as the absolute answer is the real similarity to draw in alignment with big tobacco. People’s bodies are different, any one solution isn’t for everyone, and with a population approaching 8 billion, that “Somebody” ranges in the millions. My opinion: our ancestors definitely outran a poor diet and Karl Meltzer definitely did as well. Exercise is limitless; Good exercise and diet together are unbeatable. 

142. 185 dl. 45 db. Harder than it looks!

Rx
Deadlift 51
HSPU 59

111 reps total Rx

56 Deadlift 
55 HSPU

Rounds DL/HSPU:
10/11 - 8/8 - 8/6 - 5/6 - 7/6 - 6/6 - 6/6 - 6/6

73DL + 42 HSPU = 115 total rx’d 

Rx’ed 
= 56 deadlifts/ 57 HSPU’s

RX
225# DL 8/8/8/8/8/8/8/8 = 64
Strict HSPU 8/7/5/5/5/5/5/3 = 48

Did a hard 500m 1:41, not max effort but making up for not having a rower the last few weeks

64 deadlifts @ 155lbs
49 HSPUs wall-facing
total = 113

+ 5 mins each of scales and stretches

Deadlift - 185lbs - 64 reps
HSPU - 48 reps

112 total

 8's and 6's each round 

DL: 11-10-10-8-7-6-5-5
HSPU: 8-8-7-6-5-5-4-5
total reps: 110
RX’d

Sadly, Dr. Benjamin Levine, Professor of Internal Medicine Cardiology and Distinguished Professor of Exercise Sciences at the University of Texas Southwestern Medical Center in Dallas is obviously both brilliant and foolish at the same time. This phenomenon is not restricted to diet and exercise. Just about every discipline known to man has been adulterated. Once an idea gains traction and is taught, very few go back to the original assumptions to determine for themselves the veracity of the idea. And it is even worse when financial interests, or personal esteem, become motivating factors, and the use of fear-mongering, ridicule and condescension are employed. Today, people depend blindly on internet narratives. They prefer unproven theories to empirical evidence. And once they are convinced, they take part in disseminating nonsense as fact. Truth must swim against an overwhelming current of misinformation. I thank God for CrossFit in its fight to resist and overcome the ignorance of a lazy uncritical world.

60kg Deadlift
Handstand push up
117 reps total

DL #100kg 
6-6-2-3-2-4-2-3
HSPU
11-9-4-5-4-3-3-4

RX:
deadlifts:(8-8-8-8-8-8-8-8),
handstand push-ups:(13-9-9-9-8-6-5-5).
https://youtu.be/zUjywta7E1s

"However, this is little appreciated by scientists, doctors, media writers and policymakers, despite the extensive scientific literature on the vulnerability of all ages and all sizes to lifestyle-related diseases."

If you ask Dr. Benjamin Levine, Professor of Internal Medicine Cardiology and Distinguished Professor of Exercise Sciences at the University of Texas Southwestern Medical Center in Dallas if diet or quality of calories matters, he will emphatically tell you no and then offer you a piece of candy from his desktop candy jar, as if to silence any further discussion on the matter. 
Sure, it's every kids dream to believe that 100 calories of candy is equivalent to 100 calories of whole foods. But, shouldn't we outgrow that myth as an adult and look to what the science is actually telling us?

INTENDED STIMULUS
.
Oh baby, this one will make you better. One great skill you can teach yourself today is not to take more than ten seconds of rest. If you ever track your rest in a workout, you probably have noticed that ten seconds is a pretty short rest. However, for the majority of workouts we do and the time domains we hit 10 seconds is more than enough. Today we practice that. In your scaling aim to put yourself in a position in which you can work for the 20 seconds, and commit to only resting in the prescribed intervals. You want to be in that place in which you want to stop moving, but you know the rest is coming, and so you fight to hang on. That's the sweet spot today. Choose a weight for the deadlifts that allows you to get 8-12 reps per set and that you think you can hang on to for the eight rounds. On the push-ups, choose a modification that allows you to keep moving with great mechanics. If you have handstand push-ups but only sets of 2 or 3, you need to work on your stamina. That means you should lower the difficulty of the skill and work on volume. Box handstand push-ups are your friends. Today is also a good idea to alternate the pushing movement with a handstand hold, a headstand hold, or a tripod hold. This will guarantee you are working for the whole interval while gaining capacity in the key positions of the handstand push-up. Check the options below for ideas. HANG ON!

▶ OPTION 1
8 rounds for max reps of:    

20 seconds of deadlifts, rest 10 seconds    
20 seconds of handstand push-ups, rest 10 seconds

♀ 135 lb., ♂ 185 lb.


▶ OPTION 2

4 rounds for max reps of:    

20 seconds of deadlifts, rest 10 seconds    
20 seconds of box handstand push-ups or pike push-ups, rest 10 seconds
20 seconds of deadlifts, rest 10 seconds    
20 seconds of handstand hold or headstand hold, rest 10 seconds

♀ 105 lb., ♂ 155 lb.

▶ OPTION 3
8 rounds for max reps of:    

20 seconds of deadlifts, rest 10 seconds    
20 seconds of pike push-ups assist with bands as needed, rest 10 seconds
20 seconds of deadlifts, rest 10 seconds    
20 seconds of tripod hold, rest 10 seconds
♀ 80 lb., ♂ 115 lb.

▶ WOD's PLAYLIST

Champions Club Scaling Notes

RANT
This is one you are really going to need to take a harsh look at your fitness capacity. Yes, you can do 225-lb. deadlifts, yes you can do hspu, but can you do them consistently enough to make this workout enough for the day?

PURPOSE
Remove some of the stamina factor from regular Tataba and allowing for more intensity by alternating exercises

NEW TO CROSSFIT SCALE
AMRAP in 8 minutes of:
6 deadlifts
:30 handstand hold

rest 4 minutes then repeat again

TRAINING SCALE
Make the deadlifts light enough to go 20 seconds straight through and scale the hspu to push-up or some other variation that lets you take no more than 1 quick break per set

PRACTICE SCALE
As listed, just make it 16 rounds instead of 8. Makes it less tempting to go fast and let form break down.

INJURY SCALE
New to CrossFit format, just using one upper body pushing movement and one midline-focused movement

GROUP SCALE
Probably practice scale for most people

WARMUP
Handstand
Hip extension
Kb swing
Squat
Kip
Jump rope

GENERAL FEAR LEVEL: 5

Globo scale: as rxed.  If your gym prohibits HSPU, or they can't be done because of gym setup, sub heavy dumbbell push presses. If your gym doesn't have a barbell sub heavy  dumbbell deadlifts (ideally 50/70lbs).  Hotel sub dumbbell deadlifts and push press, 35/50lb dumbbells.

Day 2 at Wodapalooza was good and bad.  The swim wod was A-ok,  but the Worm hung my team up bad ( lots of no reps for squat depth).  We will fight hard tomorrow!

GENERAL WARM-UP

AMRAP 7:
300/250-m row
15 DB shoulder press 20/15lb
10 DB single-leg deadlifts, each leg 20/15lb
5 strict pull-ups/ ring rows

SPECIFIC WARM-UP

Handstand push-up + Deadlift

Perform 10-5-4-3-2-1 reps of a deadlift, increasing in load each set. In between each set of deadlifts, perform 1 wall-walk into 1 handstand push-up for 5 total sets.

Practice round:

10-seconds of deadlifts
20-seconds of rest/transition
10-seconds of handstand push-ups
20-seconds of rest
(*Perform an optional second round*)