남(m)/46/171cm/98kg/221124/
Practice SLIPS for 20 minutes
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments./
20-30-40-45-55-60-65-70-75kg(x)/
목요일 저녁와드

165,175,185,185,215,235,235x,235,245x

some days are diamonds, some days are rocks

CFWUx2 pj 10*45 10*45 10*95 10*95
60-60kg 70-70-70kg 75-75-80kg

30 mins yoga strength foundations. MFY
15m AMRAP 3 strict HSPU, 10 BJ @24" (10R+10r)

185-185-195-205-205-210-215-220(f)-220(f)

95,105,115,125,135,145(L), 155(R), 165(L,F), 165(R,F)

135-135-155-155-155-165-175-185-195(missed 3 times, very close)

95, 115, 135, 155, 165, 185, 195, 205, 215. Rx 

70-75-77.5-80-82.5fail-82.5-85-87.5-90fail

Check

up to 92kg (1)

Messed up the rep scheme:
5*135
5*185
3*225
1*275
1*275
F*295
1*275

First back squat 5x60-75-85 3x97.5 1x110kg
Split jerk: 50-50-55-55-55-60-65-70-75 (more of a push jerk) all in kg

43/1.78m/77kg

115-135-145-155-160-165-175-180-185

M / 172cm / 35 / 80kg

5's = 75, 80kg
3's = 82.5, 85, 87.5kg
1's = 90, 95, 97.5, 100kg (fail)

✅
135-145-165-165-185-205-215(f)-205-210

Rx’d

Split jerk 5(60) 5(70) 3(76) 3(80) 3(80) 1(82) 1(84) 1(86) 1(90) reps

18:22

5x95
5x115
3x125
3x135
3x145
1x165
1x175(F)
1x170
1x175

apx 15 mins of slips

E2MOM, and did SLIPS

2x60,
3x80,
4x100

(not too tough, try going up on all next time)

65-75-85-90-95-100-105-110(F)-105

WU: 45#/95*5/115*5/125*5
135*5/145*5/150*3/155*3/160*3/165/170/
175 (previous pr last week)/180f

225 - 255lbs(PR)
255 - 265 - 275lbs
275 - 285 - 300 - 310lbs(PR)

My press to handstand must be limited by form because the last inch or two is not getting any slower.

SLIPS✅
split jerk
115-5
125-5
135-3
145-3
150-3
155-1
165-1
170-1
180-1

For SLIPS accumulated 4 min scales, 2 min L-sits, 2.5 min freestanding HS holds, and 5 minutes of planks
Split jerk x5: 165-185
x3: 195-205-215
x1: 225-235-245(f)-245
m/51/5'11"/200#

20 min SLIPS
5-5-5-5-5-5-5 shoulder press
35# DBs-80-35s-85-35s-90-35s

SLIPS ✅
115-135-145-155-165-175-185-185-195 lbs
M/41/5’8”/160

Injured back.  Was not going to do these, but after my other two workouts I decided to go light on the jerks and barely split.  I didn’t go above 195, so I will leave it at that. 

Have a great Sunday!

5x 115/135 lbs
3x 145/155/165 lbs
1x 175/180F

Cleaned the bar from the floor.

205x5
225x5
245x3
265x3
275x3
285x1
295x1
315x1
345 fail 😤

Stretching, scales, planks
Split Jerks
5@ 85#, 95. 3@ 100, 105, 110. 1@ 115, 115, 120, 120.

55 YOM 5’6” 214.5

20 min slips tweeked lower back during slips tightened up so split jerk technique never felt right

95X5
115X5
135X5
145X3
150X3
155X3
160X1
160X1
160X1
165XF

85-85-95-105-110-115-125-125-135

M/45/6'2"/185#

5 - 135/145
3 - 155/160/165
1 - 170/175/180/185#

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Globo scale: If using iron plates build to heavy singles that you can control.  Set pins up in the rack, or just know your limits.  A great time to practice and perfect your split jerk technique.  If using dumbbells today use the same rules, sans the rack.  If you max out the dumbbells do AMRAP sets or multiple fast singles.  Another option is to practice split jerk technique then do split jerk stance strict presses with the dumbbells. SLIPS as rxed. 

174CM/76KG/29AGE.
60-70-80-90-100-105-110-115-120-125KG.
https://youtu.be/a2KIP7q-aD4

GENERAL WARM-UP

AMRAP 5
1:00 of deep mountain climbers
10 walking lunges
10 push-ups to downward dog
10 elbow to instep
5 Turkish get-ups with a light DB, per arm

SPECIFIC WARM-UP

Split jerk
Perform 5 reps of each step of the progression:
Jump and land with hands at sides
Jump and land into split with hands on shoulders
Jump, punch, and land into split
Split jerk with PVC
Split jerk with an empty barbell

Build-up
Build up to the first working set by doing 3 sets of 5 reps, increasing in load each set.

SLIPS

Scales
EMOM 10 minutes
Minutes 1-5: Front scale, 10-sec per side
Minutes 7-10: Back scale, 10-sec per side

Planks
EMOM 9 minutes
Min. 1: Side plank on the right arm
Min. 2: Side plank on the left arm
Min. 3: Rest

Champions Club Scaling Notes

RANT
Being a coach is weird because sometimes I really feel myself like, "yeah man, I really understand this stuff." But then I realize that if I was really sweet, I'd be one of the athletes I'm looking at right now; they're the ones doing the work! Other times I'll be like, "yeah I see the athletes are working, but look at this gym! I've been doing something right." And this temporary experience after temporary experience (combined with those from coaching sports) is the foundation for my ego as a coach.

So I'm currently going through the Level 1 this weekend for the 3rd time in my CrossFit career, and I will say that I am still as humbled by the coaches I see now just as much as I was in 2010 for my first one. These dudes are pros, for real. Joe DeGain has a presence when he coaches and presents that acts like gravity. How much of that is due to the fact he could twist me into a pretzel remains to be seen. Andrew Charlesworth is a basketball-playing Pat Sherwood both with sense of humor and the instinct when to keep it simple and when to nerd out. Jen Charlesworth (I assume she took his last name) can flip from being casual to serious as well as anyone I've seen.

I get so immersed with the Champions Club that I don't always take the time to see beyond the Mt. Rushmore people like Kelly, Carl, Romanov, etc. and notice how many good coaches CrossFit attracts across the board. I want to be as good as humanly possible at this thing. And having been coaching around some very high levels of basketball, and decently high levels of football and track, I can say without hesitation that CrossFit is by far the toughest competition. The top tier coaches in this community are just on another planet of quality. The Level 1 gives me a nice 2-day reminder of that every freaking time.

PURPOSE
Same as a few days ago, just switch pose 2 from semi overhead squat to semi overhead lunge

NEW TO CROSSFIT SCALE
Complete as many rounds as possible in 15 minutes of:
:30 L-sit
6 split jerks (alternating leg)

TRAINING SCALE
As listed; sets of 5's and 3's probably offer more raw development, but I sure feel a pump after 1 rep maxes too.

PRACTICE SCALE
Switch feet, add tons of reps.

GROUP SCALE
As is, a SLIP or two in between sets

INJURY SCALE
If it's a lower-body injury then you can do strict or push press. If it's upper body then do the New to CrossFit Scale just with 1-arm dumbbell split jerk. Alternate legs you freaking robot!

WARMUP
Lunge
Hollow hold
SLIPS!!

GENERAL FEAR LEVEL: 3