CFWUx2

17:42

15:53 sub 5R 12 FS @50kg and 9 press @40kg. Was going to do 9 of each but 50kg was probably a little light so added 3 reps. Dodgy shoulder.

125# barbell hang clean

angled on wall hspu

8:52

20:00. 35#s, to abmat

10:30 as rx’d. Broke cleans 12/9, 6/5/4, 5/4

Broke kipping hspu 6/5/4/3/3, 6/5/4, 3/4/2

180/41/69”

16:15

08:07 barbell 45kg

shpu

Rx 05:32

https://youtu.be/HYkfIXbLL90

in a hotel, did DB H Squat Cleans and DB Bench. not for time

21-15-9 reps for time of: (17:31.37)

Dumbbell hang squat cleans

Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

Compare to 170605.

M/34/6’/175#

10:33 Rx

Scaled

hang kb cleans 35lbs

HSPU

8:35

Subbed to 25# dbs and pike hspu

7:39

15:57 (dbs, 15-12-9 HSPU)

170611 - 11:56 rx

Male 50yo/180cm/79Kg

2 abmat HSPU

2 1 POD KB

8:36

Sc 45# DB/hspu str to 4" mat

15:42

If your hypothesis of hyperthermia induced viral increased infectivity is correct then why? Lol. Our bodies increase in core temperature which helps to slow viral transcription rates. What factor during hyperthermia is increased to allow an increase in viral production? Does it relate to decreased immune system? Or increase in glucocorticoid production? Just trying to learn more. Thanks.

M/39/111kg

21-15-9

Hang Squat clean 115lb barbell

Hspu

7'41

Globo Scale: As Rxed. If you have to, sub strict presses with the 35/50lb dumbbells in place of the HSPU. Home Workout: Sub strict presses with your dumbbells if you do not have an area to do HSPU or a scale of them. Bodyweight: 21/15/9 Box/bench jumps, jumping air squats, hspu/piked hspu from box/bench or 2/1 hand release pushup.

Subbed 115# barbell (no dumbbells)

14:30

130909 was Rx’d 23:29

21-15-9 50kg

Hang squat Clean

Floor press

9'02 (grip troubles)

14:56

HSC Rx

band assist handstand push-ups

13:56

after month of rest and with bad form

21-15-9 @ 18kg db & 60 cm box HSPU

9:50 - HSC unbroken

35lbs db

Kip hspu

6'12"

Broke in 14-7 / 9-6 / 5-4 both exercises

1st time using knee sleeves! 😎👍🏽 Amazing things! Broke it up:

(7s, 5s, & 5-4s)

17:10 RX lots of fiddling with my music. 🤣

M/24/5'8"/160lb

CrossFit AFK

12:35 - Rx

Those hang cleans into the HSPU were gnarly on the shoulders for sure.

21 15 9

DB HSC 35#

K HSPU

10:47

56/M

55lb dumbbells ( i only have 1 50)

Strict hspu to abmat

7/7/7/5/5/5/3/3/3

10:20

M/45/6'2"/180#

Scaled to 35# the rest as rx'd

6:50...about :30 faster than compare to

8:18

25# DBs

8.47 with 20# DBs and Feet on 24" box for HSPUs.

Did just after a 5k in 24.52

JonNYC

15:11, at home so used 40lb DB’s

18:13 - Scaled to 42.5# dbells and strict HSPU to 2 blue plates

6:13 Rx

HSC and HSPU both broken 14-7, 9-6, 4-5

m/52/5'11"/200#

M/43/6’3”/215

10:29

scaled to 115# hang sq cln (no dumbbells) and pike HSPUs from box.

14:30 (ran out of time) - 72 reps

35# dbs

I finished 8:25. 22,5kg dumbbells. And all handstand push-ups I did strict

Scaled to 25 lb. Dumbbells

And to pike hspu

Time; 8:11

10:57 scaled

db squat clean 25#

db push presses 25#

Scaled/subbed to 35# DBs and piked push-ups with feet in a 30” box.

8:23

120607: 9:43 with 95# barbell

Scaled to

15/12/9 hang sqt cln with 35# kb's

9/6/3 strict hspu to abmat

appropriate scale for me today

7:29

1 min rest into

5k row (sub for yesterday's 5k run)

results there

m/50/175

20- 16kg

14-16kg

9-16kg

Box handstands

22min 57 sec

36lbs dumbbells, wall-facing strict HSPU*

13:14

*I noticed in last week's deficit-HSPU video that my hand position is too narrow. Now I'm working on a wider stance that is much better/deeper/cleaner overall. But this will take work to develop and meanwhile I will take it slow ... hence the poor-looking time. Also, I was surprised how hard the HSPUs hit the clean shrugs!

RX：9'40''.

https://youtu.be/rTHeaYGL3LE

Strict HSPU to abmat on top of 4.1” of plates.

Rx weight for DB Hang squat cleans

13:50

shoulders are spent after that one!

breakdowns:

DB HSC: 8-8-5/7-5-3/6-3

HSPU: 10-5-4-2/5-5-3-2/5-4

Neck is stiff from paddling on a surfboard so scaled/modified to:

21-15-9

Hang squat clean 35# dumbbells (21,8/7,5/4)

Push press 35# dumbbells (11/10, 8/7, 5/4)

5:50

Jackie: same except 20# dumbbells 8:33

21-15-9 reps for time of:

Dumbbell hang squat cleans 35 lbs

Handstand push-ups 30” box

8;15

M/36/170/5’6”

21-15-9

35lb DBHSC

kipping HSPU

9:45

9:44

21-15-9

DB hang squat clean Rx at 35#

Wall-facing strict HSPU about 2-3” depth

7:59

#44 KB HC

30 sec HS

11:39

95# barbell HPC

1 abmat HSPU

subs/scales:

2x45#DB hang clean

bench piked HSPU

5:43

95lb hang squat cleans (no DBs)

Pike Push-ups from bench

10:21

Time: 9’53”

DBs 20kg

WOD ANALYSIS

Coaching notes:

Modality: This WOD is a couplet modality that combines a moderate weightlifting movement with a high skill gymnastic movement.

Purpose: The training purpose is to improving the stamina. The biggest challenge of this program is training with high heart rate. In addition, this exercise places the most focus on the upper body muscles, though the leg muscles are also involved in the squat part of the clean. In fact, this WOD is fire the shoulder and hip muscles. The shoulder muscles have the major role, and the hip power is needed for full hip extension and so creates the explosive power. The athlete must complete the exercise in the shortest possible time to earn more points, so the shoulder and hip muscles are under the greatest challenge.

Note: This short time WOD challenges and improves the lactate tolerance threshold.

Scale method: If the athletes break for several times, the trainers are advised to scale the weight and reps of the movements.

Time to perform: This high intensity WOD takes about ≈ 6 min. Advanced athletes can complete this WOD less than 4 minutes

Running a class: Trainers have ≈ 54 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Strength and Stamina play the major role in this exercise. Furthermore, cardiorespiratory, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid system is the dominant energy pathway in this exercise program.

Anatomy:

Hang squat clean: Deltoid, Trapezius, Biceps, Gluteus maximus, Quadriceps.

HSPU: Trapezius, anterior & middle & posterior Deltoid, Triceps, Pectoralis major (clavicular head).

_______________

Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for clean ≈ 8 min

Specific warm-up for HSPU ≈ 8 min

WOD ≈ 5 min

Cool-down  ≈ 10 min

Additional time: It remains ≈ 21 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

Regarding the last bit about exercise and immune stuff, was it ever determined why hard exercise increased the severity of the poliovirus?

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

Dumbbell hang clean - jumping, moderate weight, change of shape, open chain (dumbbells vs. bar), big ROM, squatting

Handstand push-up - change of orientation, pushing, overhead, skill (kipping),

WHAT ABOUT THE FORMAT

Diane with a little more skill involved. This one is supposed to be very fast I would think.

TECHNIQUE SCALE

Complete as many rounds as possible in 15 minutes of:

15 dumbbell cleans

10 handstand push-ups

CONSISTENCY SCALE

3 rounds, each for time of 15 reps of each

Rest 2x whatever the work time was

INTENSITY SCALE

3 rounds of:

21 dumbbell cleans

21 pike handstand push-ups

*pick a weight/angle on the pike that allows for unbroken sets but juuuuust barely

MY STUFF

I'm a little behind so I did a 5k sub-type thing with some running, jumping lunges, L-sits, and a rest of 10 breaths.

GENERAL FEAR LEVEL: 7