남(m)/46/171cm/94kg/230325/
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Practice SLIPS for 20 minutes.
Post loads to comments./ 
SP 20-40-60-67.5kg(x)
PP 20-40-60-85kg(x)
PJ 20-40-60-70kg(x)/
토요일 저녁 두번째와드/
이런 와드는 종합해서 항상 최고기록에 도전함

CFWUx2 12*45sp
sp 95-106-117-122.5-128
pp 128-139-145-156-156
pj 145(3-2)-145-145-145-145(4-1)

Shoulder press 75-95-105--
Push press         105-115-125(F)--
Push jerk            125-135-140(F)--
E2MOM

Jack 8R+7r scaled to 10 of each @35kg: push press, power cleans, box jumps. Recovering from shoulder injury.

Prev.
Pr. 65. 67.5. 70
PP. 72.5. 72.5. 72.5
PJ. 75. 75(4). 70 (kg)

100% 1rm?

did SLIPS, EMOM, 45# dumbbells for all sets

did all, but PJs were tough

Shoulder press: 105,115,125,135,135(F)
push press: 105,115,125,135,145
push jerk: 95,105,115,125,135

SP-135, 145, 155, 160, 165
PP-155, 160, 160, 165, 170
PJ-135, 155, 155, 165, 170

70-70-75-75-80
70-70-75-75-80
70-70-70-70-70

140-140-140-145-150
155-160-165-165-165
135-140-145-152.5 (oops)-155
lifted every 90 seconds just like last time to keep the whole workout under an hour. Felt weak in the pressing department today. 

Last time: Press 145-150-155-155-155lbs
Push pressx3: 165-165-165-165-165
P.Jerk: 155-155-155-155-155

Finished with 3 rounds of :10 front scale each leg, :15 back scale, :12 floor L sit 
1-2 minutes of handstand practice (did a :12 one at the end) 1 minute plank (tough today)
2 minute pancake stretch 

182/41/69”

SLIPS 20 min
Press - 105 125 135 145 155
Push Press - 125 135 145 145 155
Push Jerk - 125 125 135 135 145 

Press: 165x5
PP: 165, 170, 175, 180, 185
PJ: 155, 165, 175, 180, 185x4

M/34/6'/175#

SP: 125/135/145/150/155
PP: 135/155/175/195/220 (5 lb. PR)
PJ: 135/165/185/time capped

SP: 95, 115, 125, 135, 145
PP: 145, 155, 160(redip on 3rd), 160 (better), skip
PJ: 135, 145, stopped, felt like this was enough

Completed on July 14th

Strict Press: 135/145/150/155/155
Push press: 155/155/165/175/185
Push jerk: 185x4/190

20 mins of SLIPS ✅ 

Sp: 50-55-57,5-60-62,5
Pp:65-67,5-70-72,5-75
Pj:75-77,5fail-77,5fail

Done on the 13th after WODs 200711 & 200712
A pair of 20kg kettlebells for the first two sets and a pair of 24s for the last three sets for all the three excercises.
43/1.78m/77kg

M/42/6’3”/215

135-145-150-155-160
165-175-185-190(2)-175
165-175(4)-165-170-170

Previous (41)
135-145-155(F)-150-150
150-165-180-185(2)-155
155-165-175(4)-135-135
I’m ok with this coming off wrist injury...

Prev (@ 36 y.o.):
135-145-155-160(F)-135
155-175-180-185(4)-155
175-180-185(2)-135-135

145-155-160-165(F)-135
175-185-190(F)-135-135
175-195(4)-185(4)-135-135

160
170
160

155
175
155

45,52.5,55kg 

95-105-115-125-135
135-135-140-145-150
135-145-150-160-150

190715:
115-135-155(f)-135-140
135-155-165(2)-140-155
140-150-170(4)-155-160

M/24/5'8"/160lb

100lb-105lb-105lb-105lb-110lb
115lb-125lb-130lb-135lb-140lb(push jerk on second rep on accident.)
145lb-145lb-145lb-145lb-145lb

SP: 135-145-155-165-170F
PP: 155-175-185-195-205x1F
PJ: 170-180-190-200x3F-200

Pleased with shoulder press – just 5 pounds off PR here.  Push press was not as great – really felt I should have had 205 but missed the second one. 
Push jerks were okay; was glad to get the set at 200.  Did these without reset, as I always have done with this WOD.

47m/5'10"/185

If you have read Good Calories, Bad Calories, then you are aware of the carbohydrate-insulin model of obesity. This research is an incredible validation of that model. As predicted, a high-carb diet leads to lower cellular energy in the time period following a meal.
Low cellular energy essentially means cells are starving and sending out hunger signals. This is in spite of literally tens of thousands of calories stored as body fat but inaccessible due to a wall of insulin.
When you look at the graphs of energy availability, you can clearly see that a high carb diet leads to high highs and low lows. We’ve probably all experienced this as the boost in energy and the subsequent crash and brain fog after eating carbs. By contrast, a low-carb diet provides more stable energy throughout the day.
The spikes and crashes also help to explain why high carb eaters also tend to eat more frequently throughout the day. Constant snacking spikes your way out of the post-meal energy crashes. This is one way to keep your energy levels consistent, but it comes at the expense of your metabolic health. Many of the low-carb and keto people I know sometimes miss meals by accident because they simply weren’t hungry. Anecdotally, that’s what this research is showing.

Shoulder day yesterday with 531, so no pr here unfortunately...
135#/140/145/150f/-
135/140/145/150/155
135/140/145/150/155

115-125-130-135-135
135-145-150-150-150
135-135-135-115-115

Did Chris’ consistency scale
20 min amrap
15 push press (40# dumbbells)
1 min plank
9 rounds plus presses.

felt right. Thanks

135-145-150-155-160
185-195-205-185-190
175-185-195-205-135

used dbs for all
shoulder press: 40# (3x), 45 (3x), 50 (3x), 50 (5x), 50 (6x)
push press: 50# (3x), 45 (3x), 50 (4x), 50 (5x), 50 (6x)
push jerk: 40# (5x), 45 (5x), 50 (5x), 50 (6x), 50 (9x)

33 / M / 5'9" / 137lbs

Dumbbells:
SP 40-45-50F-45-45
(Long interlude)
PP 40-45-50-50-50
PJ 40-45-40-40(x4)-40(x3)

SLIPS completed.

100 # straight through all sets

M/39/112kg/179cm
Shoulder press
70-70-80-70-70kg
Push press 
70-70-70-70-70kg
Push Jerk 
80-80-80-90-90kg

115# entire workout

Jackie
60-65-60-60-60
65-65-75-75-80
70-70-70-70-70

35#/45/55/65/75 across the board.  Short on time so hustled; rest was changing the weights.
20 min modified SLIPS

Shoulder Press - 115,125,135,145,165
Push Press - 125,135,145,155,165
Push Jerk - 145,155,165,170,175

M/28/220lbs

Press 30-40-45-47.5-50
Push press 50(failed since I went all out on the press)-45-47.5-50(tried again failed again)-45
Jerk- dont have any good form on it so did lighter weight just to get a feeling how the lift goes.

Not feeling a heavy shoulder day so focused on form.
All sets were 115-135 lbs
SLIPS - 20 min

M/28/180/5”10
standing press 135-145-155-165-165
push press 135-145-145-155-165
starting getting bad hand craps oddly so didn’t get to push jerk

Shoulder press 1-1-1-1-1 reps 115-135-147.5-165-172.5
Push press 3-3-3-3-3 reps 122.5-135-147.5-152.5-165
Push jerk 5-5-5-5-5 reps95-105-112.5-130-145.
Practice SLIPS for 20 minutes.

M/34/6’/220

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

Super sticky in my shoulders today, went for moderate-heavy and form

SLIPS

Shoulder press x1: 155-165-175-185-190
Push-press x3: 165-175-185-195-205
Push-jerk x5: 175-185-195-205
Short on time - did a set every 1:30-2:00
m/52/5'11"/200#

f/34/135#
1st I did Grace Rx 6:20 a PR by 1 minute And 33 sec
strict press 5x1 65,70,75,80,85 failed at 90#
push press 5x3 90,95,100,105,105
split jerk 5x5 110,110,105,105,105 
all in lbs.

35/195/5’9/M

Shoulder press: 135-155-175-185-195
Push Press: 155-175-185-195-195
Push Jerk: 134-145-155-160-160 

Sh press
115/125/135/140/145(f)
Push press
only 4 sets
95/115/135/135
Push jerk 
only 4 sets
95/95/115/115
m/50/175
I hate catching the weight on the push presses and jerks.

Shoulder Press: 15-45/  5-55/65#
Push Press: 5-45/55/65/75/85
Push Jerk: 5- 45/55/65/75/85

5-5-5-5-5 power cleans
125-130-135(4)-135(3)-125#
21-15-9
pull-ups
20# wall balls
6:35

Shoulder press
115,125,135,145,155
Push press
155,165,175(2),175,170
Push jerk
135 for all sets 
*2 minute rest between sets

Shoulder press…65lb+2kg
Push press…85
Push jerk…95

Shoulder press: 75-80-95-100-105lbs
push press: 105-110-115-120-125
push jerk: 125-130-130-135(2)-130
SLIPS✅

45/65/75/85/95
95/95/105/105/105
105/105/95/95/95

Shoulder press:30-40-50-60-65kg.-67x
Push press:70-80-85-90-92kg.-95*2
Push jerk:50-70-85-95-105kg.
https://youtu.be/5bBT7fd89_o

SP 40-45-47,5-50-55
PP 55-57-60-62,5-65
PJ 60-60-62,5-65-65(3)

WOD ANALYSIS

Coaching notes:
Template: This WOD follows both “As Heavy As Possible” and “For Completion” template. AHAP is for presses movements and for completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching).

Modality: In fact, this WOD combined two single modality WODs in one, cleverly. The first combination is 3 heavy movements from weightlifting modality and the second combination is low intensity SLIP from gymnastics modality.

Purpose: The purpose of the exercise is to increase the presses records, so the athletes must lift their heaviest resistance. The amount of resistance should be progressively increased to reach their record (1RM, 3RM, 5RM respectively). Athletes must strive to do their best and should rest at least 2 minutes between sets. If the athletes do not have a good rest between sets, their record will drop.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

Time to perform: This high volume and heavy WOD takes about ≈ 53 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform 3 prsses movements and should rest at least 2 minutes between sets.

Running a class: Trainers just have ≈ 7 min for set other parts of class.

Physiology (GPP): Strength and muscular endurance play the major role in this exercise. Furthermore, mobility, balance and coordination are challenged in this WOD.

Physiology (energy pathway): Low repetitions per set will make use of the phosphagen system in first part. Furthermore, the aerobic system is a dominant energy pathway in second part of exercise program. 

Anatomy:
Shoulder press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps
Push press & Push jerk: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps
_____________________________________

Running a 60 min class:
Whiteboard ≈ 2 min
Warm up ≈ 5 min
WOD ≈ 33 min
SLIPS (cool-down) ≈ 20 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

☆180
☆215
☆225
CFHIM - MAKING PEOPLE BETTER

Globo/home scale:  If you do not have bumpers, build up to heavy but controllable reps on the push press and push jerk.  Use spotting arms in a rack or rig as necessary, or use a controllable load if you have to clean irons from the ground.  Dumbbell sub what you need but remember you can press/jerk  about 60-75% of what you can with a barbell.  If you do not have much for dumbbells as you are stuck at home, consider doing 4 sets of max strict HSPU and 4 sets of max kipping HSPU as discussed in the bodyweight sub, or deficit strict into deficit kipping HSPU if you have parallets keeping the 1 and 3 set schema; then do the push jerks with the dumbbells you have, doing AMRAP sets.   Bodyweight sub do 4 sets max strict HSPU, 4 sets max kipping HSPU, 4 sets max hand release pushups.   Scale these as necessary. 

Champions Club Scaling Notes

RANT
I almost always default to the split jerk instead of push jerk for mobility and coordination purposes. Alternating feet challenges the coordination, and an overhead lunge is easier to keep good shoulder position that an overhead squat - at least from what I've observed.

WHAT ABOUT THE MOVEMENTS
Press - pushing, overhead, external load, strength
Push press - pushing, jumping, upright torso, overhead, external load, core-to-extremity
Push jerk - jumping, upright torso, overhead, external load, skill (using gravity), squatting

WHAT ABOUT THE FORMAT
"This one has come up pretty often over the years, and sometimes the game can be to try and increase weight every set through all 3 exercises. This would be a good test of how your strength vs. skill measure out." - from the RANT last time

TECHNIQUE SCALE
Same format, make the reps somewhere in the double digits for each set

CONSISTENCY SCALE
AMRAP in 20 minutes of:
15 push/split jerks
1:00 plank hold

INTENSITY SCALE
As is

MY STUFF
We are doing a Space Jam Theme Workout this Saturday, so I tested that one out instead of this max effort. Still a few tweaks to be made.

GENERAL FEAR LEVEL: 3

Virtuosity. The attentive eye & cue for "shoulder drive" along with the tactile cue was truly genius. CrossFit L1 Staff trainers are in a universe of their own. I had to rewind a few times to understand what caught Coach's eye immediately.