Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A benchmark test of power, and also a middle finger to the old heads who used to argue that high-rep Olympic lifting was dumb.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM		x

HEAVY

I DON'T HAVE THE TECHNIQUE BUT WANT TO GET INTENSITY SCALES
1 all-out 800m sprint for time
or
2 rounds of 35 burpees for time, rest as needed between
Either way, practice clean and jerks for the warmup

I DON'T HAVE THE TECHNIQUE AND WAND TO STICK WITH CLEAN AND JERK SCALES
Put 20 minutes on the clock and practice clean and jerks

135 WOULD TAKE ME 5 MINUTES SCALE
Are you missing the strength: try practicing deadlifts and handstand push-ups for 15 minutes
Are you missing the stamina: try 30 power cleans then 30 push presses (or push jerks)

MY STUFF
Did 30 power cleans and then 30 push presses at 115. Decent dose but can't pretend I didn't check the box

GENERAL FEAR LEVEL: 8

Made up yesterday's
Oly wod
results there
Then did some DL singles
Hope Pukie doesn't program dl's tomorrow:)

Rest day? Hmmm…

Rounds alternating movements 

20-16-12-8-4
Hang Power Cleans, 115#
10-8-6-4-2
Hang Power Snatches, 115#
50-40-30-20-10
Double Unders

18:00

Regards the new app, ifno room for comments or to log non-prescribed workouts, I’ll stay here. My old body sometimes just can’t take Rx movements, so I have to improvise or sub in different workouts, and I don’t want to lose connecting with this virtual workout community. 

Isn’t tomorrow a rest day? 

Oh well.  20 mi bike. 

Muscle cleans
10x45-55-65-75-85-95#
105# 8-5-8 reps

Then 3 RFT
20 GHD sit-ups 
20 push-ups 
20 Hip extensions
20 push-ups 
12:48

60/5’8”/155

CrossFit app & store: more moving parts, more maintenance downtime?