Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Compare to 201007.
Scaling:
Experienced athletes should shoot for max weights for the day in each movement. Newer athletes can focus on proper movement mechanics.
Beginner Option:
Clean, 3-3-3 reps
Bench press,3-3-3 reps
Overhead squat, 3-3-3 reps
Comments on 221231
44 Comments
Clean-225
Bench press-230
Overhead squat-160
M/27/5'8"/170lb
CrossFit AFK
675lb (235lb-225lb-215lb)
Clean : 115kg
bench : 120kg
ovh squat : 90kg
Modified:
--
5x AMRAP in 1 minute, 90'' rest:
DB bench press: 16+18+15+16+15 = 80
DB hang power clean = 15+17+16+17+17 = 82
Single-arm DB OHS = 6 L + 10 R + 8 L + 10 R + (7L+3R) = 44
--
Peace.
Hang power clean 235
Bench press 286
Ohs 195
Did 5x3:
clean 135-145-155-165-175
bench 175-185-195-205-215
squat 225-235-245-255-265
44 / 6’0 / 190
Clean 80kg
Bench 70kg
OHS 50kg
10’/7’/5’
squat clean 220#
bench press 210
OH squat 205
total 635
M/36/6'/179#
power clean: 250
bench press: 245
overhead squat: 205
Deo gratias
Did more like a practice session and hit
225 on the Clean for a set of 2
225 on the bench for a set of 3
165 on the overhead squat for a set of 5
Clean from ground
90kg x 1
Bench
110kg x 1
Overhead squat
55kg x 1
Bench 120kg / 265lbs
Power Clean 80kg / 175lbs
Muscle Snatch 55kg / 120lbs
Total 255kg / 560lbs
215/225/175
Clean, 1 rep- 120lbs
Bench press, 1 rep- 110 lbs
Overhead squat, 1 rep- 105 lbs
Clean
90 kg ✅
99 kg ❌
99 kg ✅
BP
80 kg ✅
90 kg ✅
99 kg ✅
OHS
60 kg ✅
70 kg ✅
80 kg ✅
(need to rebuild confidence and strength overhead)
Completed post 230101.
power clean -225
bench -245
overhead squat -125
total -595
pretty faded after 0101 and only matched PR weight on the clean. Time constraint as well, ymca was turning off the lights on me.
missed about a dozen wods this past year after completing them all in 2021. Took the year off on a few things (more beers, less attention to diet) so not surprising now that it’s over. Both years had some injuries sustained that derailed training, but this past years lower back strain lingered for a good 3 months. No excuses, just looking forward to 2023 and getting more focused on what I put into my body.
105 kg
110 kg
95 kg
Power Clean- 205
Bench Press - 190
OH Squat - 135
=540
Alrighty y’all, I PRd every single lift. Programming and actually eating enough protein this year has worked for me! A fun way to end the year.
Clean 255
bench 255
OHS 205
Congrats on PR'ing all your lifts. Nice work!
3 reps each PC and SC
95-105-115#
4 sets 5 reps BP
155#
7 reps OHS
75-85-95#
Not 1RM'ing anything right now. Gotta listen to your body, and mine said 'no way bro'. Focus on upright torso in the SC and OHS.
Squat clean: 155
Bench press: 155
Overhead squat: 75
Clean, 1 rep
90 v
95 v
100 v
105 x
Bench press, 1 rep
90 v
100 v
105 v
110 x
Overhead squat, 1 rep
90 v
95 v
100 v
https://youtu.be/svOUgoOmIBY
Clean 155 Bench 205 Back Squat 255 OHS 115
Still dragging a bit, mentally and physically. I didn’t realize it was OHS. I was about to log my results when I realized my mistake.
Clean 255lbs
Bench 285lbs (PR)
OH squat wasn't happening today, shoulders wouldn't allow. Did a few reps at lightweight switched to back squat at 315lbs
Son(15)
Clean 175lbs
Bench 175lbs(PR)
OH squat 115lbs
Killing It!
Way to listen to your body, and congrats on the PR.
215, 215, 185
380
Clean 130, bench 115, ohs 135
10/7/20:
Sq cl: 185#/bench: 245#/OHS: 135#
Today:
195/240/150
SLIPS/ 1.5 mile run
Bench Press - 215lbs (failed 225)
Clean - 195lbs squat clean (failed 215, caught it at the bottom but couldn't stand it up)
OH Squat - 175lbs
shoulders are a bit worn out today so wasn't expecting much. The OH Squat was a 5lb PR though.
Bench 275 pr
clean 195 pr
just repped ohs at 75x7.
Congrats on the PRs
Charles Meyers
October 7th, 2020 at 7:12 am
Commented on: 201007
Clean, 1 rep 200 lbs
Bench press, 1 rep 225 lbs
Overhead squat, 1 rep 137.
12-31-2022
Clean, 1 rep 190 lbs
Bench press, 1 rep 220 lbs
Overhead squat, 1 rep 150 lbs
Pwr cln
175#
subbed strict sh press
135#
ohs
145#
m/52/175
3 days in a row of playing full court basketball for a couple of hours--my hips and ankles are wrecked:)
compare to
Pwr Cln
185
BP----passed
OHS
140
m/50/175
On a pulley multifunction machine
Clean 80 kg (176 lbs)
Bench Press 60 kg (132 lbs)
Overhead Squat 80 kg (176 lbs)
Beginner 3-3-3
Clean 90 Kg
Bench 90 Kg
OHS 70 Kg
Clean 90
bench press 100
OHS 65
At home version
WARM-UP
Obliques opener
100 Jumping jacks
3 sets :
20 terminal knee extensions
20 banded psoas march
2 shoulders burner
20m pec walk
Pistols progression
Push-ups to prep
WOD
2 sets :
8/8 weighted pistols (no alternating)
8kg Then 10kg
2 sets :
5/5 SA floor press (22.5k) +
10 crush grip floor press +
Max push-ups : 11
2nd set :
7/7 SA floor press (22.5k) +
15 crush grip floor press (28k) +
Max push-ups : 7
ACCESSORY
3 supersets :
10/10 GB Cossacks (no alt) 15k
10/10 staggered stance RDL 22.5k
2 supersets :
10 curls 28k
10 OH extensions 22.5k
20 banded lat raises
COOL-DOWN
1' 9090 breathing
Globo wod: If you have a rack, bench and bumper plates today you're all set. Use a spotter if you're trying to max your bench. If a bench isn't available sub a 1rm floor press or 1rm weighted bar or ring dip. You can also use a well built box jump as a bench. If you are using iron plates today consider doing power cleans and front squats (use safety pins, spotter arms and/or a spotter for the front squats). Dumbbells sub dumbbell power cleans, bench press, and one arm OHS (do left, than right), working to a max in each category. If you max the available dumbbells do an AMRAP set.
Champions Club Scaling Notes
RANT
As sad as it is to say, I'm kinda still tripping on that Workout Demo posted with "Daniel" a few days ago, and that's because it sparked me thinking about the concept of "identity." I was hesitant to bring it up again because I wasn't in that gym (or state even), I don't know the athletes, and I don't know any other background information - so my knee-jerk reaction being "that's soft as hell" doesn't carry much weight. But what does is the fact that I'm pretty sure they're all wearing shirts from the gym that Roza owns (or used to own); after hearing him talk in Affiliate Town Halls and other stuff, I would definitely believe people that represent his gym would sub running (in a Hero workout) because it was cold, just the same way that if you read my scaling notes often, you would have no trouble imagining people in the Champions Club not always squatting to full range of motion, or checking the box on workouts. I think it was Coach Glassman who said a gym will take on the personality of their coach.
And before I get into the identity thing, I should make another disclaimer that I haven't watched/listened to any of the new CEO's videos yet and I don't have any social media stuff, so I may be behind on the direction CrossFit is going. Also, my perspective is mostly as an outsider, though being an affiliate owner gave me a little more inside perspective, and doing these notes since 2019 has allowed me a little more access as well; I'd still call my view as an outside perspective.
Anyway, here's the stages of identity I've noticed in CrossFit since 2005:
That Daniel Demo video really brought to light (and I hope it's a fair observation) that I don't really know what CrossFit's identity is right now. Like, if we're not running outside when it's cold, but we're focused on old people and don't want them to die today, or the class management of big groups of 50+ people working out at once, I could see that tradeoff. But take a look at the last three months of workouts and content and tell me what you think the identity of CrossFit Inc. (or LLC?) is. Best guess I have is professional-quality video production. Even the website header seems confused, changing its message/direction every few seconds.
The reason I find it important is because it seems easy for an individual person, team, or organization to get pulled in different directions unless they have a solid identity for what they're all about. And it's okay to change over time, as long as it's clear. I'd be really curious to hear anyone else's thoughts to see if I'm missing something.
WORKOUT THEMES
Max output with a dose of accuracy (only getting 3 attempts) followed by full recovery. Pushing at midrange, jumping, squatting with an upright torso.
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
COORDINATION SCALE
AMRAP in 20 minutes of:
20 overhead squats (PVC pipe)
20 push-ups
20 hang cleans
STRENGTH SCALE
Pick one of the movements and do a normal max effort format, don't worry about only getting 3 attempts
BALANCE SCALE
Change bench press to push press (or strict press) and emphasize the bodyweight on the feet staying still for all 3 movements (especially landing on the clean)
MY STUFF
Worked up to 245 on cleans in between cleaning stuff
GENERAL FEAR LEVEL: 4
Chris, I’m far more of an outsider in CF than you, having been doing CF for over 15 years but only 4 workouts at a box. My thoughts on subs are this: we sub or scale for lack of strength/skill, lack of equipment, to address a different weakness in our fitness, or b/c we just don’t feel it that day. I do it all the time. That said, hero WODs to me are both workouts and a spiritual/emotional commitment, and shouldn’t be scaled for convenience or lack of will. Running in 22 degrees, especially by coaches, seems a no brainer.
I don’t envy box owners who have to create a culture (or programming) that attracts a range from the firebreathers to those turned off by bellowing alpha males to the elderly.
Agree Jim--well said.
I found mainsite in 2012 and fell in love with the Journal (and the wod demos from various affiliates during that year)--have 2 or 3 binders full of the articles. Hero wods are mental/emotional for me as well. Though 22 degrees in Michigan is normal, but maybe in Cali they weren't prepared for the weather???
Well stated Chris--like reading your "rants."
Happy New Year to all of you.
Chris, it took me a day to think about this. I agree that there is concrete direction (or an identity as you put it) missing from an outside perspective, especially since the fallout from Coach G's ouster in 2020. Just look at how few people post their WOD results on mainsite compared to even June 2020. I think your identity timeline is spot on as I am an outsider as much as Jim, and have been doing CrossFit in earnest since roughly 2007. I personally don't feel CrossFit had to change it's direction/identity much, if at all, from its earliest days. After more than a quarter century of military service 2 familiar adages come to mind: 'If it isn't broke, don't fix it'; and 'Attitude reflects leadership'. I really do think the 'identity' of CrossFit is lacking because of leadership. Change is good when a deficiency/malfunction/needed adaptation is identified (same reasons we scale/sub), but change for the sake of change creates confusion and draws focus away from the purpose. What is the purpose of CrossFit? What is the 'why'? That 'why' probably varies to some degree from person to person, organization to organization, but in general it used to be Forging Elite Fitness. There, I said it. And, elite fitness isn't just for world class athletes, it isn't training special forces only, it's all people working to be the fittest they can/want to be - physically, mentally, emotionally. Those words, Forging Elite Fitness, have been stricken from every nook and cranny on mainsite and I never saw a 'why' driving it. Business models need to adapt, websites need to be updated, etc. in order to stay relevant and competitive in the information age, but who is CrossFit competing with really? Peleton? Planet Fitness? I think not. Don't get me wrong, I am grateful for the WODs and programming HQ provides as well as educational/instructional resources (clearly as I keep using it all), but the purpose of CrossFIt should be concretely re-identified and messaged clearly and concisely.
Keep your thoughts and perspective flowing my man!