CFWUx2 10*45dl/95+1cl burgener

111.5-122.5-135

6-6-5

6-6-6

next day

wu: balance board, planks, dbs

skill: clean drills

wod: 6 rnds

1 min squat cleans 65 kg

3 min rest

4, 5, 5, 4, 4, 5

post: walk, accessory

Rx’d

7

5

3

6

4

3

50 - 60 - 65 - 70 - 75 - 77,5 K.G

12 - 8 - 8 - 7 - 5 - 4 Reps

9-6-4

9-7-5

Male Rx 175cm 84kg 24y

10-8-6-10-8-7

scaled to 145-165-185

As rx’d: 7-6-5//8-6-4 reps.

r1:

6ub+1@165

4ub+1+1@185

3ub+1+1@205

r2:

6ub+1+1@165

4ub+1+1@185

2(missed 3rd)+1+1@205

Last time was in 2014 and I weighed 192 then. Back then I did 165-175-185 and did not do unbroken reps but dropped singles and did 7-5-5 the first round, and power cleans the second round to avoid excessive quad soreness !

182/42/176cm

dumbbells: 90, 110, 130

8, 6, 4, 8, 6, 4

M / 37 / 85.9kg

Scaled 65kg / 75kg / 85kg (sweet spot would have been 60 / 70 / 80)

1: 9 / 6 / 4

2: 7 / 5 / 3

M/26/5'8"/160lb

CrossFit AFK

11-9-7-11-9-7 (max sets were actually 8-5-3-8-4-4. Coming back to the lighter bar felt light, finished rep 12 on the beep. Definitely need to work on my foot work.)

25, 30, 35, 30, 30, 30# DBs. 12, 12, 13, 12, 12, 12

JonNYC

M/36/6'/175#

8/7/4/8/7/4 Rx

Deo gratias

Intermediate

10-7-5-10-7-5

12/6/4/8/5/3=38rx

75-12

85-10

95-8

85-10

95-8

105-7

then

bench press with 2x (#25dbs)

6 sets of 12 reps each

100 lunges 1 mile run 1 mile bike 19:24. Practiced Squat Cleans with PVC

Rx

12 10 8

12 10 6

RX:11-8-6,10-7-6.

https://youtu.be/4qEdBknThaQ

M/50/86

75-95-115

12,9,8

12,11,8

Total 60 reps

Man... from an outsider's perspective WHOOP just seems forced in the article and distracts from the awesome job Mrs. Gaynor is doing. I'd love to hear more about her workouts, specifics about overcoming early struggles as we all do, nutrition, and building her relationship with coach Jesse. What she is wearing on her wrist, what brand shoes or shirts she rocks, and her toothpaste preference, to me, are all clumped into things that take my attention away from the important stuff, which is Mrs. Gaynor's progress.

110/125/135lbs

10/12/11/13/10/9

65 total reps

7/5/4/7/3/2 rx

95-115-125#

7-7-6, 8-8-7

Kept this one light and did not push the pace, really focusing on technique each rep. Still don't trust my back, and this was the first time since hurting it that I have done Squat Clean.

115 | 125 | 135 lbs

That was tough but well worth it! Had to concentrate when started leaning forward ever so slightly.

110/125/135

8, 8, 7

11, 10, 9

39 86kg

INTERMEDIARIO

10 7 5

9 6 3

Women’s Rx

110/125/135lbs

11/10/8

12/11/10

Rx

10, 6, 1, 5, 2.75, 3 switched to power clean + pause and front squat for last round after many failed attempts

Not great #s but still proud I was able to do real squat cleans which is a newer skill for me to do effectively. Oh and I ran 12km yesterday = not so fresh legs

Son(14):

@ 95lbs, 105lbs, 115lbs

5,5,3,6,6,4

He's doin' it!

M/47/6'2"/185#

Scaled to 115/125/135#

12/10/8

12/10/8

60 reps total

10-8-7 10-8-6 = 49 reps Rx'd

m/53/5'11"/187#

Rx’d: 7,5,3,8,5,3= 31 reps

7,6,4,8,6,4 = 35 reps Rx

M/43/5’8”/165

SC to 115#/135/155. 7/6/4 both times...total reps 34

95#=8

105#=8

115#5

bailed after that---my wrists were killin' me.

putzed around with assault bike and DL's

m/51/175

165-3

185-3

205-3

165-4

185-4

205-1

R1: 110-120-130#, 10-7-4 reps

R2: 115-120-125#, 9-7-4 reps

Nice rep scheme. Look forward to using it with other lifts.

59/5’8”/155

modified the load trying to shoot for that first round of 10 reps.

145-165-185 = 11, 7, 5 reps

155-175-195 = 8, 6, 2 reps

going up 10lbs for the next run through was pretty brutal. the round of of 175 and 195lbs each had a missed rep.

i forgot how completely exhausting squat cleans are. i have not felt that sick after a WOD since Barbera last month!

Awesome…love it. Thanks for sharing

Modified load:

115/135/155lbs

12 / 8 / 6

10 / 7 / 5

M/48/168lbs

59 reps RX

M/38/5’9”/195#

She can't really be working out because she's smiling in every picture. Especially on the assault bike... ugh! lol

What a legend!!! 👏 👏 👏

100-115-125lbs

Rd.1/Rd.2:

10/11

10/9

8/7

Could have gone a bit heavier.

110-11

125-10

135-8

110-11

125-9

135-8

6,6,3,6,6,4

Rx’d

110-6

125-5

135-5

110-6

125-6

135-5

(Rested 2 Minutes)

Love it! You know what song they play at the end of a brutal 20 min AMRAP in that gym!

Great story and let's face it, between the beat and the lyrics, "I Will Survive" is the perfect CrossFit anthem - 'At first I was afraid, I was petrified... I grew strong and I learned how to get along'

RX

165 -5 4

185-3 1

205-1 0

=14

ran 400m 3 times with a 95 pound clean as a cool down

Modified, using 2x 12,5 kg DB

--

6 x 1 minute of DB front squats

2 minutes of rest between sets

REPS: 16+19+20+19+19+18= 111 reps

--

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Short and medium-heavy. High output followed by longer rest. Jumping with weight and a big range of motion.

ASSUMED

I don't need practice on clean form today, I need to work on stamina

MAIN DECISION

Will my work capacity in 1 minute merit taking 3 minutes to rest?

TECHNIQUE SCALE

Reverse it. 4 (maybe 5) rounds of 3 minutes of cleans, 1 minute rest.

CONSISTENCY SCALE

Front squat for 1 minute, rest for 3 minutes

INTENSITY SCALE

Sub burpees for cleans. Practice cleans in the warmup

MY STUFF

Did sets of 135 cleans with a pause on the bottom between cleaning stuff

GENERAL FEAR LEVEL: 7

Is it just me? For the past several days, the actual WOD and description doesn't show up for the current day. I can see past days though.

Gloria Gaynor is a disco hero!!! What a delightful story as this is a real crossover area for our family - CrossFit plus disco plus a couple of masters athletes and their 20-something kids doing Open workouts with I Will Survive blasting in the background. :)

Beginner Option:

Squat clean

5-5-5-5-5-5

Rest 3 minutes between sets

45lbs-55lbs-65lbs-70lbs-75lbs-85lbs (held on to bar all reps)