CrossFit | 220113

Thursday

220113

Workout of the Day

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

Post loads to comments.

Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.

Workout Tips

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Comments on 220113

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Gavin Young

November 7th, 2022 at 4:06 pm

Commented on: 220113

185,185 for the 5's
205,205,225 for the 3's
235,255,275, 205 for the singles

275 was a PR

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Chloe Mith

April 27th, 2022 at 1:01 am

Commented on: 220113

(edited)

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Sebastian Wieczorek

April 14th, 2022 at 9:43 am

Commented on: 220113

after one day of rest; morning

wu: bike, basics
skill: clean drills

wod:				    power cleans (drop each rep)
					5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
	75 - 75 - 77,5 - 80 - 82,5 - 87,5 - 90 - 90 - 92,5 (x) kg

post: heavy accessory, crosser, bike

(edited)

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Clint Michael

April 11th, 2022 at 11:36 am

Commented on: 220113

155, 165, 175, 185, 190, 205, 225, 230, 235-fail

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Diego Iriberri

February 28th, 2022 at 8:25 pm

Commented on: 220113

40/50/60/70/80/85/87

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Morgan Greene

February 7th, 2022 at 7:28 pm

Commented on: 220113

165-185-195-200-205-215-220-225-230(f)

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Leonel Manzilla

February 7th, 2022 at 2:48 am

Commented on: 220113

5s 175, 185,
3s 195, 205, 205
1s 215, 225, 235, 225

Male rx 175cm 86kg

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Nate Gordon

February 4th, 2022 at 8:22 pm

Commented on: 220113

145-155/165-175-185/190-195-200-205

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Jeff Chalfant

February 4th, 2022 at 3:40 pm

Commented on: 220113

(edited)

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Kyungtaek Kang

January 26th, 2022 at 2:47 pm

Commented on: 220113

☆CFHIM 245-LB

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Dan Morris

January 23rd, 2022 at 10:26 pm

Commented on: 220113

135-145
155-165-175
185-195-205-215 + 225

43 / 6’0 / 190

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Jeffrey Howard

January 23rd, 2022 at 2:31 am

Commented on: 220113

M/26/5'8"/160lb
CrossFit AFK

115lb-135lb-155lb-185lb-205lb-210lb-215lb-220lb-225lb(miss, mostly a deadlift + shrug)

All sets were dead-stop starts.

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Mja 204

January 18th, 2022 at 9:16 pm

Commented on: 220113

M / 37 / 86.5kg

x5 80kg / 82.5kg ; x3 85kg / 87.5kg / 90kg / ; x1 92.5kg / 95kg / 97.5kg - Fail / 97.5kg - Fail (Height was good on both - caught with elbows low)

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Ralph Keeley

January 17th, 2022 at 4:39 am

Commented on: 220113

M/35/6'/175#

Single every 2:00 starting at 135 lb. and adding 10 lb. each round. Finished at 245 lb.

Deo gratias

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Manchild Manchild

January 15th, 2022 at 4:36 pm

Commented on: 220113

dumbbells, E2MOM

80, 90,
110, 120 ,120,
130, 140, 140, 150(f)

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Tassio De Souza

January 15th, 2022 at 3:20 pm

Commented on: 220113

40-50-55-60-65-70-75-80 kg

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QiHui Xing

January 15th, 2022 at 6:47 am

Commented on: 220113

5-5-3-3-3-1
(80-85-90-95-100-105kg.)
https://youtu.be/ril3YYT-pVo

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Lincoln Kerger

January 15th, 2022 at 12:15 am

Commented on: 220113

Did Half-Barbara'ish
5 rounds each for time
10 pull-ups
15 push-ups
20 butterfly abmat situps
25 squats
1:30 rest between each round
2:15, 1:55, 1:50, 1:43, 1:44

Then practiced power clean 8-10 reps 65-75-85-95-105#

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David Whiteman

January 14th, 2022 at 4:08 pm

Commented on: 220113

5x 95-105
3x 115-125-135
1x 145-155-165-175  (felt good so I went on and failed at 185...so close though, next time)

M48/5'7"/165#

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Michael Arko

January 14th, 2022 at 4:00 pm

Commented on: 220113

I think I forgot to post yesterday. I went lower-medium to make sure every rep felt good.

5x 90-100
3x 110-120-130
1x 135-140-145-150

My body weight is around 150 so I'll gladly score the bodyweight clean.

Followed this up with a 2k row in 8:22.

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Thomas Aug

January 14th, 2022 at 1:06 am

Commented on: 220113

Dumbbell power cleans
40s x5
50sx5
55sx3
60sx3
65sx3
70x1
75(f) arm was hurting some so shut it down.

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Steve Day

January 14th, 2022 at 12:51 am

Commented on: 220113

used my 15kg bar
5x 108, 133lbs
3x 153, 163, 168lbs
1x 173, 178, 188, 188(F)lbs

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Christian Simpson

January 13th, 2022 at 11:51 pm

Commented on: 220113

5: 65#/95/115/135/155
3: 165/170/175
1: 185/195/205(f)/200(f)

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Sam K

January 13th, 2022 at 11:19 pm

Commented on: 220113

185, 200(failed and pulled bicep😖), 200, 215,225,235,240,245,255

M/30s/225lbs

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Antonio Alves

January 13th, 2022 at 10:41 pm

Commented on: 220113

Limited to light Dumbbells (2x 12,5 kg), so modified this to:
--
4 AMRAP sets in 1 minute of DB power clean & press: 9 + 9+ 9 + 10
3 AMRAP sets in 1 minute of DB power clean & push press: 9 + 9+ 10
3 AMRAP sets in 1 minute of DB power clean & push jerk: 10 + 10 + 10
Around 2' rest between sets
--
7 km hilly run in the early hours of the day

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Brian Louchis

January 13th, 2022 at 9:19 pm

Commented on: 220113

5: 95-115
3: 135-155-165
1: 185-205-215-225

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Charlie Pokorny

January 13th, 2022 at 9:16 pm

Commented on: 220113

x5: 185 - 200
x3: 210 - 220 - 225
x1: 230 - 235 - 240(f) - 240(f)
m/53/5'11"/189#

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Coastie Nick

January 13th, 2022 at 9:08 pm

Commented on: 220113

155-185-205-215-220(f- only one rep completed)-225-230(f)-230(f)-230(success- PR)

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YooSik Kim

January 13th, 2022 at 9:01 pm

Commented on: 220113

For time
5 Rounds for time of
10 strict pull-ups
10 strict ring-dips
10 alternating pistols
-09:22

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Albert Kombe

January 13th, 2022 at 7:42 pm

Commented on: 220113

95-135-155-175-175-185-205-215-225lbs

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kevin robinson

January 13th, 2022 at 7:13 pm

Commented on: 220113

               105,115 x 5
       125,135,145 x 3 
155,170,180,200 x 1
Pr at 200

male, 50 y/o

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Igor Shirchkov

January 13th, 2022 at 6:56 pm

Commented on: Workout Tips

50-55-60-55-55-60-55-55-55

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Levi Tate

January 13th, 2022 at 5:14 pm

Commented on: 220113

135x5, 155x5, 175x3, 185x3, 195x3, 205x1, 215x1, 225x1, 235x1(fail)

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Jim Rix

January 13th, 2022 at 4:19 pm

Commented on: 220113

50-55# DBs
60-60-60 DBs
no singles. 

Anyone know a rough formula for comparing barbell weightings to dumbbells? 

59/5’8”/155

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David Whiteman

January 13th, 2022 at 8:08 pm

As a general rule of thumb, you will be able to lift anywhere from 15-25% more weight with a barbell than a dumbbell.

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Stacey Thompkins

January 13th, 2022 at 2:48 pm

Commented on: 220113

M/47/6'2"/180#

115/125
135/145/155
170/175/185/190#

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Charles Meyers

January 13th, 2022 at 2:38 pm

Commented on: 220113

65-75-85-95-105-115-135-150-165

(edited)

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Jonathan Elmore

January 13th, 2022 at 2:11 pm

Commented on: 220113

75x5 95x5 115x3 145x1 155F 155F 155x1 155x1 165F

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Randy Crooker

January 13th, 2022 at 1:57 pm

Commented on: 220113

135-145-150-155-160-165-170-170-170lbs

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Mike Andridge

January 13th, 2022 at 11:33 am

Commented on: 220113

5's
95/115
3's
135/145/155
1's
170/175/190/175
m/51/175
pr is 200# in 2017

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James Gentile

January 13th, 2022 at 11:15 am

Commented on: 220113

X5
155
175

X3
185
195
200

X1
215
215
220 (current pr)
225 (pr-f)

Was hoping to hit a new one today but couldn't get there. Mental hurdles towards those heavy weights.

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Chris Sinagoga

January 13th, 2022 at 3:50 am

Commented on: 220113

"I did not feel he was the right fit to build this collaborative leadership role for the sports team going forwards."
Does Rosa know that the dissent isn't from Dave Castro getting removed from his "role for the sports team?" It's from him getting removed from the entire freaking organization! You could probably make Castro the Head of Janitorial Advancement at CrossFit and he'd find a way to make a huge impact for HQ. 

I'm not an insider by any means, and I understand typing on a computer probably won't have much of an impact, but this incident really has me thinking. Like, what kind of "collaboration" is expected? If Kobe Bryant doesn't want to collaborate with Smush Parker, it's not Kobe's fault! Get better at what you do then he'll probably want to collaborate with you.

(edited)

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Mike Andridge

January 13th, 2022 at 11:35 am

Agree.

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Jim Rix

January 13th, 2022 at 3:09 pm

Ditto. What more could Dave have done with the games over the past 15 years?  The Covid games 2 years ago were fantastic under the circumstances. The main site workouts are still good and CF’s fundamental approach to fitness is sound, but I just have a bad feeling that the organization is killing off that which made it what it is.

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Chris Sinagoga

January 13th, 2022 at 1:50 am

Commented on: 220113

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. High output followed by long rest. Jumping with really heavy weight.

ASSUMED
Your clean technique is good enough for there to be a difference between 5, 3, and 1 reps

MAIN DECISION
Am I feeling good enough to hit a pr on 1, or do I need to put more energy into the 5's and 3's?

TECHNIQUE SCALE
Same format, do like 10 or 15 reps per round

CONSISTENCY SCALE
Dame format, but do deadlifts instead. (practice box jumps/power cleans in the warmup)

INTENSITY SCALE
Short burpee or sprint set before each lifting set.

MY STUFF
Didn't get to this in time, so I did a modified Barbara.

GENERAL FEAR LEVEL: 3

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