CrossFit | 210131
Sunday

210131

Workout of the Day

65

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

Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.

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Compare to 190320.


Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.

Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.

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Read MoreThe Gastrointestinal System: Anatomy of Taste

Comments on 210131

65 Comments

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Matthew Aukstikalnes
August 19th, 2021 at 4:39 pm
Commented on: 210131

135-155-165-175-195-205f

compare to

135-145-155-175-185-195

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Diego Pongeluppe
June 23rd, 2021 at 5:39 pm
Commented on: 210131

155,175,185,205,225,225

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Clint Michael
March 27th, 2021 at 8:40 pm
Commented on: 210131

155, 185, 195, 205, 225, 235

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Hank McKibban
March 8th, 2021 at 7:15 pm
Commented on: 210131

160-190-205-220-225-235(pr) ✅


190323: 155-185-205(2)-215(f)-215-220(pr) ✅

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Leonardo Silva
March 5th, 2021 at 12:52 am
Commented on: 210131

225

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Nathan Michael King
February 26th, 2021 at 3:38 pm
Commented on: 210131

215 x 5 PR TNG

270 x 1 PR

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Manchild Manchild
February 25th, 2021 at 6:23 pm
Commented on: 210131

E3.5MOM, dumbbells, and did both practices


90,

110, 120

130, 130, 140

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Jeff Chalfant
February 21st, 2021 at 9:59 pm
Commented on: 210131

205-215-225-235-240-245m

235-215-215-225 singles after for practice


10 minute L sit emom:

15-15-15-15-15-15-15-14-10-10 seconds

8 minute back scale emom alternating sides:

45 seconds each/ 15 sec rest

Then 45 sec each side moving constantly between back and front scales.


Back, abs, shoulders, and glutes are smoked from the gymnastics!


180/41/69”

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Jeffrey Howard
February 12th, 2021 at 12:49 am
Commented on: 210131

M/25/5'8"/155lb

CrossFit AFK


190lb-200lb-210lb(2/3reps)-220lb(miss)-200lb-215lb


Followed by a whole bunch of pike holds and L-sit variation holds, and then some scale hold, taps and switches.

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Ralph Keeley
February 11th, 2021 at 5:41 am
Commented on: 210131

M/35/6'/178#


x5: 215/225 (10-lb. PR)

x3: 235/225 (5-lb.PR)

x1: 245/225/225

All reps touch-and-go

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Allan Smith
February 10th, 2021 at 12:44 am
Commented on: 210131

135 - 145 - 160 - 165 - 170 - 175

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Brian W
February 8th, 2021 at 7:22 pm
Commented on: 210131

123-133-143-153-158-163-168 lbs

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Giuseppe Petrillo
February 3rd, 2021 at 10:46 am
Commented on: 210131

Emom 5 min 5 pc 63kg

15on 45off per 10 min L sit

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Karina Findlay
February 2nd, 2021 at 11:40 pm
Commented on: 210131

55x 5, 70x 3, 75x 3, 80x 1, 85x 1, 90x 1, 90x 1, 95 (f)

5 min L sit practice (ran out of time)

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Chris Broomes
February 2nd, 2021 at 3:34 pm
Commented on: 210131

It seems that I need to be coached past a mental block.


5 @115

3 @135

3 @155

1 @175

1 @185

fail @205


L-sits and scales were fun

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Chin-Sheng Chou
February 2nd, 2021 at 1:45 pm
Commented on: 210131

225/245/250(oox)/265/275(x)

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Byron Hills
February 2nd, 2021 at 2:26 am
Commented on: 210131

135-145-155-165-175-185

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Js Smith
February 2nd, 2021 at 1:14 am
Commented on: 210131

Did Sunday’s as 3x5rep 35/45/55, 3x3rep 65/65/65

Good news hip is now correctly aligned & anterior tilt is half the original 15°.  Bad news the body doesn’t know how to do anything like this. 🙄

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Coastie Nick
February 2nd, 2021 at 12:20 am
Commented on: 210131

135-155-175-205-225-230(f)

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Aaron Brumit
February 1st, 2021 at 8:39 pm
Commented on: 210131

115x5, 125x3, 135x3, 145x1, 160x1 fail, 155x1

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Morgan Greene
February 1st, 2021 at 7:43 pm
Commented on: 210131

185-205-215-220-225(f)x3

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Michael Arko
February 1st, 2021 at 2:46 pm
Commented on: 210131

Subbed 500m elliptical* (level 10, ~38cal) for 800m run. Rest Rx but tolerated cheats on range to preserve speed.


26:30


*Not running through that ice and snow.

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Derek Jones
February 1st, 2021 at 1:42 pm
Commented on: 210131

115

145

150

155

160

165

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Sam Meixell
February 1st, 2021 at 12:43 pm
Commented on: 210131

135-155-165-175-185-195F-185

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Mja 204
February 1st, 2021 at 8:53 am
Commented on: 210131

BW - 85.5kg

Touch & go cleans for 5’s and 3’s


getting back into it so moderate loads - which felt far too heavy


70kgx5 / 80kg x3 (x2) / 90kg x1 (x3)

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Levi Tate
February 1st, 2021 at 4:54 am
Commented on: 210131

135x5, 185x3, 215x1, 225x1, 235x1(fail) 1x235( fail). Dang it!!!

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Kirk Byrd
February 1st, 2021 at 4:39 am
Commented on: 210131

RX

185-5, 205-3, 225-1,235-1,250-1(PR)

then L-sits and scales

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James Gentile
February 1st, 2021 at 2:02 am
Commented on: 210131

Warm-up with 45, 95, 135


170x5

185x3

190x3

205x1 (PR)

210x1 (F)

210x1 (F)

210x1 (F)

210x1 (F)

210x1 (PR)


My 3yr old son was my hype man today. Kept yelling "you can do it daddy" when I got to the x1 sets. Wasn't going to walk away from that bar until I got 210. Back inside for 10 minutes each of L-sits and Scales (the L-sit progression video was super helpful!). And hot chocolate for the little man.

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Joshua St John
February 1st, 2021 at 1:52 am
Commented on: 210131

M45, 162 newbie

10 minutes air bike warmup

PC 85,105,125,145,135,140

10 minutes- Lsit (TABATA 20work 15rest)

10 minute- front and back scale (TABATA 20work 15rest 5 minutes each.

1mile run 9:5

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Jade Teasdale
February 1st, 2021 at 12:54 am
Commented on: 210131

30 min. GoWod

L-Sits & Scales first.

Build up (sets of 5 reps:) 55-65-75-85-95-105-115

115-125-135*-145-F155-145-145-145 (Last one was sloppy so I did another set to end well.) 135 I believe is my 3RM PR. 155 is my all time PR. Didn’t hit it today. :( I was hoping to hit 165#s today. 🤷🏽‍♀️ Took a break & then did a variation of Martin by myself to finish.

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Christian Simpson
February 1st, 2021 at 12:49 am
Commented on: 210131

155#*5/165,175*3/180*1/185/190(f)

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Shaun Stapleton
February 1st, 2021 at 12:44 am
Commented on: 210131

155-185-225-235-245-255


36/195/5’9/M

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Tom Whyte
February 1st, 2021 at 12:04 am
Commented on: 210131

All in kg:

50 - 60 - 63 - 70 - 76 - 80f

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Meagan Burns
January 31st, 2021 at 11:53 pm
Commented on: 210131

100-5

110-3

120-3

125-1

135-1

140-fail

135-1


extra work—complete

(edited)
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Randy Crooker
January 31st, 2021 at 11:49 pm
Commented on: 210131

145-155-165-170-175-175lbs

10 minutes L-sits ✅

10 minutes front and back scales ✅

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Matthew Letarte
January 31st, 2021 at 10:36 pm
Commented on: 210131

Really struggled with full extension and drive on the clean, so I just focused on form at a light weight:

6 x 5 x 95#

10 min EMOM 5s L-sit (on ground) to 20s of scales

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Lindsay Aspen
January 31st, 2021 at 10:35 pm
Commented on: 210131

Felt pretty good today!


15 min run to warm up.

Haven’t done power cleans in a couple years, so did more reps with a light weight in the earlier sets.


5 - 65

5 - 75

5 - 95

3 - 105

3 - 115

1 - 125 (pr)

1 - 135 (f)

1 - 125 (f)


10 min L-sit practice

10 min scale practice

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Charlie Pokorny
January 31st, 2021 at 9:53 pm
Commented on: 210131

x5: 185

x3: 195-205

x1: 215-225-235(f)

Did 10 min EMOM L-sit on rings because that's what Kevin Flowers did: :21-:22-:20-:19-:18-:18-:17-:17-:17-:17 (=3:06 total)

Accumulated 8 min alternating 15-sec front and back scales

m/52/5'11"/200#

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Kevin Flowers
February 1st, 2021 at 4:09 pm

haha attaboy

but, did you do the L-sits masked 🤣

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Lincoln Kerger
January 31st, 2021 at 9:49 pm
Commented on: 210131

Not feeling it today. Practiced technique. L-sits and scales practice before, in between lifts, and after.

20-30 reps 45# hang power clean, and 20-30 reps 65# power clean as part of warm-up.

Touch-and-go 5's: 95-105-115-115-125-135-145#. Decided to stop there.

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Antonio Alves
January 31st, 2021 at 9:37 pm
Commented on: 210131

Only DBs available, so modified to:


Power clean:

5 x 15 DB power cleans | 2x9,5 kg DB

Between sets: L-sit practice for 2 minutes | 30'' tuck holds, 30'' rest


Then:


5 x 15 DB power cleans | 2x9,5 kg DB

Between sets: front and back scales practice for 2 minutes | 30'' holds, 30'' rest (2x F Scale, 2x B Scale, final round 4x30'' consecutive holds in each pose)


--

Turned out a nice workout, not too taxing.

8 km hilly run in the morning.

(edited)
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Brett Eckles
January 31st, 2021 at 9:21 pm
Commented on: 210131

Weights were (lbs):

205(5)-230(3)-240(3)-260(1)-270(1)-275(1)


5 lb off PR! Haven’t lifted this much since November 2019.


L-sits and Scales ✅


M/28/6’1”/200lbs

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Daniel Robinson
January 31st, 2021 at 9:12 pm
Commented on: 210131

135, 155, 175, 195, 205(f), 200 lbs.

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Jeffery Powell
January 31st, 2021 at 9:05 pm
Commented on: 210131

5 sets: 95

3 sets: 105, 115

1 sets: 135, 135, 135

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Joe Conradi
January 31st, 2021 at 7:46 pm
Commented on: 210131

2x70#DBs power cleans: 7/5/5/4/4/4

10min sitting Lsits 20s on, 10s rest.

10min scales, 30s rotations.

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Dj Kastrup
January 31st, 2021 at 7:26 pm
Commented on: 210131

5 @ 225

3 @ 255 / 275

1 @ 295 / 310 / 325


315 is the PR, so I made a jump and it didn’t pan out.


✅ front / back scale

✅ l sit

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Derek Schierlmann
January 31st, 2021 at 6:43 pm
Commented on: 210131

M/49/5'9"/157

145,145,155,155,165,failed@175

I'm just not getting anything out of my hips; no explosion to be had

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Steve Day
January 31st, 2021 at 6:42 pm
Commented on: 210131

Power Cleans

5 x 165lbs

3 x 175, 180lbs

1 x 190(PR), 195F, 190F, 185lbs


Tried to go heavy for all sets. L-Sits & Scales between sets. I was a bit worn out by the time I was going for singles but 190lbs was a 5lb PR.

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Charles Meyers
January 31st, 2021 at 6:23 pm
Commented on: 210131

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

Practice L-sit for 10 minutes.

Practice front and back scales for 10 minutes.

185x5

190x3

195x3

205x1

225x1

227.5x1

(edited)
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Michael Arko
January 31st, 2021 at 6:17 pm
Commented on: 210131

Mailed it in.

5 - 120lbs

3 - 130, 135

1 - 140, 145, 150

L-sits were lousy. Scales were wobbly.

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Kevin Flowers
January 31st, 2021 at 5:57 pm
Commented on: 210131

M/55/6’1”/181


Power Cleans:

5 x 70 kilos

3 x 80 kilos

3 x 85 kilos

1 x 90 kilos

1 x 95 kilos

1 x 100 kilos (PPR)*

3 min between sets


Ring L-sits: 10 min EMOM 30/30/25/25/22/22/18/23/24/26 sec


*(Pandemic PR)

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Nicole Deaver
January 31st, 2021 at 5:34 pm
Commented on: 210131

Power cleans

5-65/ 5-75/ 3-85/ 1-95/ 1-105/ 115(Fx6)/ 1-110(PR-Still )


I felt good and thought I could finally get a new PR. Nope same one for almost a year now, and that one was closer to a hang clean. 🤷🏻‍♀️

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Jade Teasdale
February 1st, 2021 at 12:56 am

At least you hit your old PR. I failed it. My fitness went backwards. 😅😕

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MICHAEL JONES
January 31st, 2021 at 5:07 pm
Commented on: 210131

2.5 mile interval run

165-175-185-195-200(f)-200(f)


Too wrapped up in my own thoughts...

Still a great training session ‼️


6 minutes Tuck Sits

30: 1.5 Rest, then

4 minutes Tuck Kicks


10 minutes Scales

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Mike Andridge
January 31st, 2021 at 4:37 pm
Commented on: 210131

135

155

165

175

185 f

185

L sits

Scales

M/50/175

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Aidan Foley
January 31st, 2021 at 4:28 pm
Commented on: 210131

Well, that was not pretty!

I can do deads. I can do reverse curls. I can do squats.

But, put it all together in a clean, and I s*ck.

Sure glad there was l-sits and scales. ;)

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Lindsey Boyle
January 31st, 2021 at 4:26 pm
Commented on: 210131

105x5

125x3

135x3

145x1

145x1

135x1


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Jonith Irving
January 31st, 2021 at 4:16 pm
Commented on: 210131

M/36/5'9"/188



Strict bar dips


15, 6, ~9 steps heel to toe


13, 6, ~9


9, 5, ~9




4:39




Then Today's WOD


105 x 5


135 x 3


145 x 3


155 x 1


155 x 1


155 x 1


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John Clarke
January 31st, 2021 at 3:54 pm
Commented on: 210131

95(5)-135(3)-145-155-165-175(old PR)-185(new PR)


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Greg Tooke
January 31st, 2021 at 3:17 pm
Commented on: 210131

42M/5’10”/210


185/205(f)/205/215/225/235(f)

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Alex Pettingell
January 31st, 2021 at 2:05 pm
Commented on: 210131

135-145-145-155-165(f)-155 lbs.


10 minutes L-sit

10 minutes Scales

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Wladiston Paiva
January 31st, 2021 at 7:54 am
Commented on: 210131

70-80-80-85-85-85


10min Lsits drills

5min front scale & 5min back scale



Mirella Miranda

45-50-50-52.5-52.5-52.5



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QiHui Xing
January 31st, 2021 at 7:13 am
Commented on: 210131

174CM/78KG/29AGE.

:100-102-105-110-115-120kg.

L-sit,scales✅

https://youtu.be/MPH0zM3q_4k

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Sandeep Gadde
January 31st, 2021 at 4:50 am
Commented on: 210131

lifting after a while.. didn’t feel so great..

70-80-92- 95(f),- 97(f)- 95(f)

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Chris Sinagoga
January 31st, 2021 at 1:36 am
Commented on: 210131

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENT

Power clean - jumping/landing with very heavy weight, emphasis on the jumping


MAIN DECISION

Is a max effort format going to give me what I need today?


TECHNIQUE SCALE

As is, keep with 5's or more on each set


CONSISTENCY SCALE

As is, but don't worry about them being touch-and-go reps.


INTENSITY SCALE

Do 50-m sprints or something else to get you breathing heavy before cleans


INJURY SCALE

You can look at this as either preserving the max effort stimulus or preserving the movement themes. For max effort, maybe pick one movement you can do at full capacity and do some max reps sets. Other wise maybe an AMRAP of hollow hold or scale and box jump for upper-body injury, or L-sit and pull-up for a lower-body injury


MY STUFF

Went all out on a 5 rep max. 235 touch-and-go, which is a pr I'm pretty sure. Last rep was pretty ugly, though. Didn't get to a 3 or a 1 rep max


GENERAL FEAR LEVEL: 3

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