Set a clock for 12 minutes and complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
♀ 95 lb. ♂ 135 lb.
Post reps for each set to comments.
Compare to 171215.
Comments on 200730
74 Comments
남(m)/46/171cm/93kg/230417/
Set a clock for 12 minutes and complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
♀ 95 lb. ♂ 135 lb.=>60kg
Post reps for each set to comments./
2-4 4-10 6-16회(두번째와드)/
월요일 저녁 두번째와드
CFWUx2 10*45dl*2 10*95*2 10*135dl+1cl +1cl+1pj
4-6-9
4-6-10
135
95 lb.
6
12
5
11
6
14
120 reps RX
M/38/5’9”/195#
70@45kg. SC-8-8-12. PJ-12-12-18. Second round caught me out. I think the weight was right. Should have paced better?
7-9
11-17
16-26
8
12
9
18
13
21
Rx’d
115#. 3,2,5,4,8,8
75 reps rx’d
M/67”/47/180
no bar so I used 25# dumbbells
18/13
17/17
19/36
120 reps
79 reps at 125 today. Built up to 155 in the warmup and decided residual leg and ab soreness from this weekends back squat ghd crusher warranted a lighter bar. Singles on squat cleans, 5’s on power jerks except the final set of 6. Compare to was 115lb. and squat clean only with rest instead of jerks.
R1: 8+10=18
R2: 9+15=24
R3: 11+26=37
181/41/69”
115#
94r, 40kg
M/34/6’/175#
Squat Cleans: 9/11/15
Push Jerks: 14/19/23
91 reps, Rx
Women Rx @ 95#...just did max reps deadlift so had to scale down and take this one easy.
7/7, 7/14, 10/21 = total reps 66
RX: 111 Reps
10-12-12-24-20-33
101 s
55#
10-11-15-18-20-27
F/5’5/140/23
Rx
Squat Cleans: 10, 13, 18
Push Jerks: 13, 22, 30
Total: 106 reps
Squat cleans got rough. Push Jerks saved my score
M/27/6’1”/200
M 50/190/6’
scaled to #115.
10/11
17/20
20/27.
M/24/5'8"/160lb
10-8-12-12-13-17
Total - 72 - Rx
26-36 (62)-49 (111) @ 105#
171217: 9/11-11/15 (46)-15/21 (82) @ rx
7/7
8/10
11/16
95#
7-13-10-18-13-20
PR!!!
26 44 55 @75# 8/1/2020
28 32 45 @ 75# December 17th, 2014 at 11:39 am
5
8
7
16
8
25
Strgth- ibnch- 3 sets115 x5
WOD- 95#
6/5
7/11
9/16
10
12
12
20
18
27
Rx’d
RX
68 Reps
Very interesting article. It underscores the point that there is no true paleo diet or hunter-gatherer diet, but many. Loren Cordain, author of the Paleo Diet, is always open about the fact that there are many ways of eating that fit under this umbrella. Furthermore, his approach is to modernize the diet for the modern palate. Most people today don’t eat whole animals from hoof to snout. And most simply won’t, regardless of how much more authentic or healthy it would be. It’s hard enough to get people off hyperpalatable modern foods!
While I find the study of modern hunter-gatherers to be interesting, I have a concern there could be a “survivor bias” at play here. Most of the world abandoned this lifestyle a long time ago, for better or worse (I’ll get back to that). What is left are small pockets of people in isolated areas unsuitable for civilization. The types of food available in these places might not be representative of what pre-agricultural people ate throughout the world in locations more suitable for civilization.
There is a wide variety of hypotheses floating around within the field of paleoanthropology, but this article sourced quotes primarily from the pro plant-based side of the debate. There are plenty of others who suggest it was diet flexibility that allowed humans to flourish, others suggest it was Omega-3 fatty acids. One idea that is a bit fringe (that I find interesting) is the lipovore hypothesis. Early man was a fat hunter. A fat-based diet provided us with the necessary excess calories to support our growing brains with the least amount of effort. Obviously protein goes along with fat, and carbohydrates filled in the rest.
The article also demonizes red meat based on largely unproven evidence, like Neu5Gc— a monosaccharide found in red meat that has been shown to cause cancer in mice. The dosages were unrealistic and the mouse model doesn't necessarily apply to humans. Of course, the Neu5Gc angle got picked up in the press and in the vegan documentary “Game Changers”.
Regardless, the invention of agriculture did not serve us well. Early farmers worked longer and harder than hunter-gatherers and were rewarded with a less varied, less nutritious diet. Author of Sapiens, Yuval Noah Harari called agriculture history’s biggest fraud.
We’re now at an interesting point in history that we can not only obtain food with minimal effort, but we can also digest it with minimal effort. Food processing techniques chew your food for you. Compared to early farmers and hunter-gatherers, we can now feed ourselves with near-zero effort and near-zero nutrition. It’s no wonder so many people are suffering from lifestyle diseases.
I think I remember in one of the Game Changers lectures you guys posted here - maybe from Zoe - that doing cholesterol/saturated fat studies on mice doesn't make sense because mice can't digest meat well.
But other than that I really liked the article, and the pictures to go along with it. I can't imagine reaching into a freaking bee hive and grabbing a big thing of honey, no matter how much smoke there is.
Can you expand a bit on the "chewing your food for you" analogy? I think I heard someone talk about the difference between eating your food and drinking it, but I don't remember exactly.
Hey Chris,
I don't remember which DDC lecture it was, but I have heard from a few different sources that cholesterol is super toxic in rabbits. Some of the early cholesterol studies were done on rabbits by Anitschkow in the early 1900s. They could easily induce atherosclerosis into rabbits by feeding them cholesterol dissolved into vegetable oil. Since rabbits are herbivores, they can't digest it.
I've heard the quote "chew your drinks and drink your foods". Wise words. But when I said that food processors chew your food for you, I meant that literally. Processed foods are essentially pre-digested for you.
A former FDA commissioner spoke on this:
"I wondered what was in the box," he recalls. "It didn't say 'starch.' It said 'wheat.' I started talking to scientists and people who worked in industry, and realized that the processing techniques really pummel the intact nature of wheat in a major way. If you look at the cereal in your bowl, it looks nothing like wheat. The mechanical forces have changed it. What's in that box are short chains of glucose - which is sugar."
When whole ingredients are powderized, the amount of effort needed to digest them drops dramatically. And they digest so rapidly that you're hungry again shortly after. Intact, whole foods are kind of like time-released medicines. They deliver nutrients gradually.
8/6
10/11
9/13
57 reps at 95
So much rest and resetting
11
11
11
17
14
24
@95lbs
11-11
16-20
20-25
so rainy and humid outside 😓
Yesterday I did my powerlifting workout:
Squat: 3x60-70-80-90-100kg
Bench: 3x50-60-70-82.5kg
Deadlift: 3x60-80-110-120-130kg
Did it on 200731, subbed:
Double kettlebell squat cleans & double jerks (24kg)
10-9
12-12
15-15
73 reps
Compare to was 64 reps with a 52.5kg barbell.
43/1.78m/77kg
Moody back WOD: Sub 3r at 8 reps w/ a 25# db
Bent Over DB Row
Shoulder press
Squats
Calf raises
Tried to hit the same muscles with a form drill 🤷🏻♀️
M/39/112kg
135lbs
Squat clean
10-10-15
Push jerk
10-20-22
Talvez tenha feito 20 squat clean na terceira
75#
7/9
11/14
15/21
wanted to nap all day. Chugged a drink then still couldn’t sleep so... did the wod. Not the best idea... but as the great huckfinnbarbell says “let’s get stupid”
75#, didn't count reps
94 reps (10/13 10/18 11/32)
CFHIM - MAKING PEOPLE BETTER
95 lbs
12/11
14/15
19/22
45 years old
81 reps rxed
Scaled to 115 lbs
1 min - 10/12
2 min - 14/17
3 min - 18/24
Squat Cleans - 42
Push Jerk - 53
95 total reps
Had to scale to 65 lbs Dbs got:
Squat Cleans; 6, 6, 12, total 24
push Jerk: 6, 10, 20, total 36
all total 60
45kg/100lbs
I did jerk at first but I don't feel comfortable with it so I switched at the second round to push press.
Squat cleans 7-6-5
Press 7-8-9/10(lost count here but definitely did more than 8)
95#
9/14
9/19
12/26
slight rest between rounds to record scores
M/34/6’/220
rx: 7/9, 7/11, 5/12
92 Overall
Didnt look at any scores or how to score before starting which was silly. Didn’t really hit into a groove as such, became too interested in my clean teckers as it was smooth! Could hit 100+ now I’ve seen the benchmarks set. Nvm! 👍👍
10/10
11/12
14/20
Total = 35 + 42 = 77 Rx
M/42/5’8”/160
108 Rx
8-14 / 13-24 / 16-33
m/52/5'11"/200#
RX: 8/6, 8/10, 11/14
95#
7/12
12/20
18/30
Jackie
45#
6/10
12/15
16/32
80 reps
45# dB each arm
35/195/5’9/M
Rx 8/12, 11/24, 15/32
total reps: 102
Used 115lbs.
17/10
17/16
22/20
Total 56 cleans, 46 PJ
Last time used 95, 10/11, 13/18, 16,25.
Did PC's this time, I think I must have down squat cleans last time.
64 lb
1-10
1-8
2-15
2-18
3-18
3-20
I only had a single DB for use. A 35lbs! And my balcony! No idea about score to be honest but this is my way of getting my fitness in
https://youtu.be/fSCzLgEfxys
alternated side each minute
85lbs barbell
78 total reps
I went with medium weight and I counted straight through instead of by set (or I would surely have lost track). No rack here; so, every time I set the bar down, I counted the ensuing squat clean, even during the jerk sections. I am sure I ended up with more cleans than jerks.
Squat Cleans - 12/14/18
Push Jerks - 12/16/34
Total - 106
Weight - #135
1 minute rounds felt good, realized my mistake going into the 2 minute rounds. I left no room for rest and my heart rate was jacked, my squat cleans suffered in the second round. Found my groove after that. Hit a squat clean every 10 seconds in the 3 minute round, felt like a solid pace and I could hang on. Felt strong going into the last round of push jerks. Hit 3 sets of 8 with about :30 rest in between and then went all out for a set of 10. Fun WOD!
Squat Cleans: 10/16/21= 47
Push Jerks: 12/21/26= 59
Total =106
75#- (kept compare to weight)
Min 3 was more rest than work I think.
Compare to: 27/36=63(75#)
Massive improvement!!!
Set a clock for 12 minutes and complete:
1 minute of squat cleans 8 reps
1 minute of push jerks 15 reps
2 minutes of squat cleans 12 reps
2 minutes of push jerks 16 reps
3 minutes of squat cleans 16 reps
3 minutes of push jerks 26 reps
weight 75 lbs
Rx’d
Sq.C: 10, 12, 17
PJ: 8, 12, 16
Total reps: 75
Total on 171215: 68 reps
Women's rx
10/11
10/10
12/22
75 total reps
m/50/175
compare to
Scaled to 95#
11/14
11/17
17/30
100 total reps
compare to before that in 2014 was 65 reps I think
Found two 35# plates and a steal price of conduit. Bars come tomorrow.
10/10
15/18
22/20
Scaled to 95lbs
10/12, 15/15, 18/27 = 97
85 lbs, didn't count the reps
2 x 45# DBs
20/17, 10/13, 30/21
111 total
57 reps Rx
Squat Clean 5/8/12
Push Jerk 5/10/17
they always look so easy...
Every time
total：92reps.
squat clean：8，12，14.
push jerk：10，18，30.
https://youtu.be/0RxJClAgtI4
I’ve been slowly building a home gym because everything is so back ordered. I’m so excited for this WOD because my Oly bar finally arrives tomorrow!
I spoke too soon. Shipment got delayed a day. Argh.
Champions Club Scaling Notes
RANT
WHAT ABOUT THE MOVEMENTS
Clean - jumping, squatting without connection (landing in a squat instead of slow descent), external load, upright torso demand
Push jerk - jumping, upright torso, external load, overhead with loss of connection (same concept as clean - press would be keeping the connection)
WHAT ABOUT THE FORMAT
A heavy(ish) weight with pretty complex movements and moderate time domain make me think technique for both lifts are assumed to be on point. And the limiting factor will be stamina because the time domain goes up. If anything other than stamina would be a limiting factor, then it might be good to adjust the weight or time.
TECHNIQUE SCALE
3 rounds of 3:00 each, rest 1 minute between exercises. Probably empty bar.
CONSISTENCY SCALE
6:00 cleans
6:00 push jerk
*keep the weight heavy(ish)
INTENSITY SCALE
3 sets of:
max reps cleans
max reps push jerks
rest as needed between sets
*wow this looks miserable
MY STUFF
Same time frame, kept it at 75 lbs, mixed in some split cleans, worked on timing for push jerk. Technique felt good, didn't count.
GENERAL FEAR LEVEL: 6