CFWUx2 10*45dl*2 burgener 10*95+1clj 10*125+1clj

23:42

125 135 146 157 168

10 rope grip pull ups each of 6R (started and finished)

5.4.3.2.1 clean & press @ 25.35.45.55.60kg

Didn't time but it was probably around 20 mins.

5-4-3-2-1

4 towel pull ups per

125-135-145-155-165#

12:05

12:05. female rx, 3 rope pull-ups ups per rope climb

scaled cleans: 135-155-175-195-215(f)

13:11

11:05 with 12’ rope climbs from seated (used legs after the first 2-3 pulls each climb)

145-155-165-185-205: last clean and jerk were ugly. Last time different scaling:

April 2018:

12:27 155-165-175-185-205lbs. 

Skipped the "5" rope climbs. Started with 5 c and j and finished with the 1 at 205. Only have an 11.5' rope so I subbed no jump double-ups. These are harder than 15' climbs.

178/41/69”

15:11 legless rope climb

M/34/6’/175#

11:56 Rx

8:03 Rx

M/27/195/6’1”

Just got my 1.5" rope! Didn't time this one...just for completion. Sc to 1 rope climb 15' before each clean.

125#(5)/135(4)/145(3)/255(2)/165(1)

M/39/169

Afternoon workout

Sub 9 PU for rope climb

18:45

145, 150, 155, 160 and 165#

All PRs.

14:51 but I felt I could have gone faster as my garage isn't tall enough so I had to do rope climb from floor

M/43/6’3”/215

14:25 and missed the 225 Jerk. Fun and getting back into it!

Scaled C&J weights to 135-145-155-165-175

14:55

Scaled to 5/5/4/4/2/1reps of:

Clean & Jerk and lay-to-stand rope climb 

35#/45/55/65/70/75

16 min

miscounted on second round so just went from there.

7:33

125-145-155-165-175

3x ring rows

34/M

M/24/5'8"/160lb

CrossFit AFK

14:03 - Sc (115-125-135-145-155)

14:49

19:40

Subbed Ropes for pegboard

Rounded cleans to 5s!

Rope climbs

C&J 55-65-75-85-95

12:21

M 50/190/6’

11.02@ women’s weight. Had to change weight after each round.

Subbed

5 jumping towel and 5 strict pull-ups per 1 climb

CJ-145-165-185-205-215

Time: 24:02

Anyone’s lower body hurting from that Front Squat workout?

Did 5-4-3-2-1 Strict Pull ups

Did C&J with the womens weight

6:53

10-8-6-4-2 strict pullups

5-4-3-2-1 C&J (145,165,185,205,225)

finished in 8:54. Definitely underestimated the C&Js. Thought I could go unbroken... I was very wrong

What subs are you guys using for rope climbs? Some type of sled drag maybe?

Scaled C&Js to 145-160-175-190-205

11:20

m/52/5'11"/200#

2011 Rope-Clean Event

5-4-3-2-1 reps for time of:

12-ft rope climbs

Clean and jerks 115-150-165-180-200

Increase weight on the clean and jerk each round.

feel stronger perform better latter in the day work-outs

19:35

Subs/scales to:

5 towel and 5 strict pull-ups per 1 climb

2x70#DBs for cj

26:26

Women's rx

22:40

On rope climb # 3 of the set of 5, my rope came apart and my foot got caught....had a moment of panic:)

Maybe 8 years hanging from a tree outside in Michigan weather took it's toll.....

Rope climbs were very slow to say the least.

But got it done.

m/50/175

15 min amrap

10 alternating single arm c&j 42 lb. Dumbbell

2 supinated pullups ( with slow descent leaning on one arm)

Score; 8 rds + 6 reps

13:53 Rx

C&J: 135-145-155-165-185

Towel pull ups: 15-12-9-6-3

12:11

Male 50yo/180cm/79Kg

Sub 55 60 65 70 75 Kg bar

8:05 (excl time for change)

Scaled C&J to:

145/155/165/175/185lbs

19:56

Didn't plan to go that slow but after the 1st 5 rope climbs my arms were spent and I went with weights that were heavy for me. The 1st set of C&J were harder than I thought they would be. Had to squat clean 175 and 185. This turned into a strength workout for me.

Rope climb sub: 5 pull-up + knees to elbows, alternating (25-20-15-10-5)

Scaled C&J to 95-105-115-125-135

21:30

Definitely NOT a sprint for me, due to high-volume sub for climbs. Maybe I missed the point of the stimulus but I got a heckuva workout! To keep it "real" (and to save my forearms) I changed the pull-up grip after every 5.

5-4-3-2-1 of:

towel pull ups, each side

C&J’s 145-165-185-205-225

7:19

35/195/5’9/M

5-4-3-2-1

12’ rope climb

C&J 115-125-135-145-155

6:55

Jackie

2 rope climbs per round

5-4-3-2-1 C&J 45-50-50-50-50

9:35

Subbed/scaled:

3x L pull-ups

C&J 135-140-145-150-150lbs

11:47

M/36/170lb/5’7”

no rope so for each climb I did 4:

air squat + jumping towel pull-up into a knees to elbows

C&J 125-135-145-155-165lbs

13:05

Tried the Intermediate scale but didn’t make it. I completed:

5 C&J 95#

3 RC

4 C&J 105#

2 RC

3 C&J 115#

1.5 RC

2 C&J 115#

1.5 RC

1 C&J 115# (and failed 120# on the clean)

5 reverse grip pull-up per side

5 clean and jerk - 65lbs

4 reverse grip pull-up per side

4 clean and jerk - 75lbs

3 reverse grip pull-up per side

3 clean and jerk - 95lbs

2 reverse grip pull-up per side

2 clean and jerk - 115lbs

1 reverse grip pull-up per side

1 clean and jerk - 125lbs

1 clean and jerk - 145lbs

9:36

Followed Chris Sinagoga's Consistency scale (sort of):

AMRAP 15 minutes

8 C&J 115#

10 towel pull-ups (no rope)

5 rnds.

Wasn't really feeling it today. 115 felt heavier than normal. Oh well, any training is better than no training.

5-4-3-2-1 reps in 20:52 of:

15-ft. rope climbs

Clean and jerks, 115-125-135-145-155 lb.

I done )

5m rope climb

65/75/85/95/105kg Clean+Jerk

time 9:18

9:29

15-12-9-6-3 lay to stand rope climbs

5-4-3-2-1 Clean & Jerks

65-75-85-90-95#

Compare to:

9:46

C & J

65-75-85-90-90#

15'19

5-4-3-2-1 C&J 55/60/65/70/75kg

14 towel pull-up

RX:8'48''.

https://youtu.be/mml07VxdjHA

Women RX

13:19

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

Rope climb - scaling an obstacle with an emphasis on pulling and using as much skill as possible

Clean and jerk - jumping with heavy(ish) weight, big range of motion and lots of changing shapes

WHAT ABOUT THE FORMAT

Meant to be a test, not necessarily a training/practice workout, that was part of a bigger puzzle. Also meant to be a sprint, possibly unbroken.

TECHNIQUE SCALE

Closest to rx'd weight as possible, turn off the timer. If the weight is light start at 6 or something.

CONSISTENCY SCALE

Probably keep c&j from the hang position, do AMRAP in 15 minutes of:

8 clean and jerks (alternate feet on the split)

1 rope climb (any amount of climb is better here than the lay-down reps)

INTENSITY SCALE

5 rounds for time of:

10 push press/jerks

1 rope climb

MY STUFF

I did this partner-workout style. 15 rounds of 4 clean and jerks (135 lbs) and 1 rope climb, I go, partner goes, etc.

GENERAL FEAR LEVEL: 6