CFWUx2 OHS 10 10
45kg 50 55kg 60 62.5 65kg 67.5 70(f) 67.5 67.5

115-125-135-140-145-155-160-165-175

Rx'd; no garbage reps, not maxes. Could have done more but nowhere to drop bar in case of failed rep so focused on form. 

That is why I can't believe we still serve margarine!

65-85-95-105-115-125-130-135-140lbs

M / 27 /5'11 /170 lbs

165-180
190-195-200(F)
200(x1)-200(F)-195(F)

I almost never quit early especially on heavy days, but I was beyond frustrated. My previous info from a month ago must be way off- I have a 210 PR written down. No way. 
Bummed since I haven't not beat a PR on heavy days for at least a year (out of the <2 years I've been back doing 3 on 1 off uninterrupted, though). I guess I'll a. savor my youth and b. surrender gracefully. 

22-22-22-27-27-32-32-32-36-kg.
49-49-49-60-60-71-71-71-79-lb.

5-115
5-135
3-145
3-150
3-155
1-165
1-170
1-175
1-180(f)

55,60, 62.5,62.5,62.5, 65F. All kg. Quit after first one rep attempt at 65kg. Head felt light. Week off from tomorrow. My mind's already checked out. 

105-125-135-135-135-145-160-160-160

Felt unusually weak today so I just went ass to grass and did what felt safe. Did on March 19th. Skipped the 5k row the next day because I felt a tickle in my lungs and some fatigue. Came down with the flu that evening. Still not over it. 

115(5)135(5)145(3)150(3)155(3)160(1)165(1)170(1)170(fail)

E2.5MOM, on MaxRack

2x65
3x95
4x115

95-115-125-135-145-155-165-175(fail)-175

115, need to focus on ohs

60-65-70-72-75-77-80-82-85

95, 100, 115, 125, 135, 145, 155, 160, 165-fail

95, 95, 100, 100, 100, 105, 105, 115, 115 rx

Front squat instead of overhead squat:

5 rep - 65 lbs
3 rep - 85 lbs
1 rep - 90 lbs

55-55-60-60-60-65-65-70-70 kg

5 reps: 40, 50, 55

3 reps: 60, 65, 65, 65, 

1 reps (completed consecutively): 70kg

40-50-55-60-60-65-65-70-70

135-140-145-150-155-135-135-135-135

Overhead squat
(95x5, 115x5) (135x3, 135x3, 135x3)
(140x2, 145x1, 150x1, 155x1, 165x1, 175x1)
M / 39 / 6' / 194lbs 

50kgx5
60x5
70x3
80x3
70x3
70x1
70x1
70x1
60x1

5: 65 lbs., 75
3: 80, 85, 90
1: 95, 100, 105, 110 (PR)

This went pretty well considering the 19.1 retest had my legs feeling toasty! No lifters, no belt. 

M/33/5'10"/185#

5 - 175
5 - 195
3- 205 
3 - 215
3 - 220
1 - 225
1 - 230
1 - 235
1 - 240 (Fail)
1 - 225

135*5
145*5
155*3
165*3
170*3
175 *1
180 *1
185 *1

155-175-195-195-195-205-205-205-205

115-135-145-155-165-185-195-205-215

M/56/6’2”/180
5x 115, 135
3x 145, 155
1x165(PR) 170(f), 170(f), 155
Second fail was completed , but about 2” short of proper depth. So close!

All in kg
40x5
45x5
50x3
55x3
60x3
65
67.5 PR
70 fail
65
M 42/1.78m/77kg

Forgot to post yesterday. Struggled with OHS in warm-ups so I subbed this:
For time:
8 Left-arm OHS
8 Right-arm OHS
20 GHD sit-ups
26lbs DB
16:00 flat

55-65-75-85-95-105-115-115-125

65-75
85-95-105F 
105-110F-110 - dropped weight and technique work

200 - 200lbs
200 - 200 - 200lbs
225 - 225 - 225 - 225lbs

I wasn’t able to hit the same weights I’m used to. I’m feeling some wrist pain after holding on to a dumbbell that I didn’t control on the way back down from yesterday’s workout. Hit the floor at full speed while I was still holding on.

First time doing OHS: 65-65-75-75-75-85-95-105-105

DB Deadlifts 10-10-6-6-6-2-2-2-2 reps. I could not do the RX (Back)
85-85-90-90-90-100-100-100-100

75-95-105-115-120-125-135-145-150-155
(Accidentally did extra set of 3) 

5s 15kg, 15kg
3s 20kg 22.5kg 22.5kg
1s 25 27.5 27.5 27.5
Really struggle with OHS 

I did not feel comfortable going heavy on this. My OH Squats are rusty, so I kept same stimulus and rep scheme by doing 3-second pause OH squats. 

This was a good option for drilling technique and quality of movement, while still keeping a max-effort feel to it.

135, 155, 160, 165, 170, 175, 185, 205, 215 Rx 

115#-135/145-155-175/175-185-195F

135-145-155-175-185-195(f)-195-205(f)-200

190, 200, 210, 220, 225, 230 F235, F235
BW 175 ish 

M/25/5'9"/160#

95,95#
105,115,115#
125,135,155F,145,155#

115,135,155,165,175,185,195,205,215 (failed)

95*5 95*5 105*3 105*3 115*3 125*1 135*1 stopped at PR 135 :)

5s: 45#/55
3s:  65/70f/70 (PR)
1s:  75f/75/80f/75

I’ve got a thing about getting the 5 and 3s backwards.  Started two years ago unable to squat with a pipe.  Fairly pleased with today’s work.

Shoulders didn't want to hold up any more than 115 lbs today so plenty of 5x and 3x sets focussing on form

1 hour at climbing gym
Then:
5x 45lbs
5x 65lbs
3x 85lbs
3x 85lbs
3x 85lbs
1x 95lbs
1x 95lbs
1x 105lbs
1x 105lbs
First time doing OHS

5- 75, 85
3- 95, 105, 115
1- 125, 135f, 135 got it but ugly, 135 a little better, still sketchy.

Warmup
10 arm circles forward/back big/small
4 sets :15 handstand hold :15 off
Mini Metcon
3 Rounds
50 Double-Unders
25 Ab-mat Situps
2 Strict Consecutive Pull-ups
Pullups must be in back to back if break no rep
Time cap 6 Minutes
Time 4:46
Mainsite
OHS
5:65 5:75 3:95 3:115 3:125 1:135 1: 140 1:145 1:150
Most weight I have Overhead Squatted since wrist injury.

95x5
105x5
115x3
125x3
135x3
140x1
145x1
150x1

5 reps: 40, 50, 55

3 reps: 60, 65, 65, 65, 

1 reps (completed consecutively): 70kg

155(5), 175(5)
185(3), 195(3), 205(3)
215(1), 225(1), done

95.105.115.125.135.145.155.165.185(PR)

Notice a trend in many "healthy" recipes to start with a super lean piece of meat; e.g., skinless chicken breast, and then have to add some form of vegetable oil-based sauce or dressing to make it palatable.  I suggest remove the fat swap by starting with a fattier piece of meat such as chicken thigh.

135-150 x 5
165-175-175 x 3
185-185-195-200 x 1

M-42-69-170#

70-75-80-80-80-82-85-80-80 all in kg

My workout hardly deserves mentioning - mostly practiced form, flexility and control. Maxed out at 135#.

90-110-130-140-150-165-175-190-190 lbs 
PR AT 190 lbs

32 / M / 5'9" / 140lbs

Dumbbell OHS left arm, right arm

20-20
25-30-35F
40-45-45F-40F

95*5 115 *5 135*3. 155 or then 185 fail

5x66Ibs, 5x110Ibs, 3x121Ibs, 3X121Ibs, 3x121Ibs, 1x132(failed), 1x99Ibs, 1x110Ibs, 1x121Ibs

95-105-115-125-135-145-150-155-160

OHS
10@ 45 (Warmup set)

5@ 50/55/65/75
3@ 85/90
1@ 95/95/105(F)/100(PR)- Matched previous 

I messed up my rep counts. 

I did these today without shoes. Other than cold feet, My form actually felt better. Until 105# when I had it up & then stumbled moving from the rack leaned back too far & had to drop the bar behind me. 😞 

135-145-155-165-175-185-195-205-215



M/6-3/215lbs

Got a new PR on my overhead squat 120#
F/33/130# 

185/195 x 5 
205/215/220 x 3 
225/235/240/245 x 1 

5 135lb 185lb
3 205lb 210lb 220lb
1 225lb 235lb 240lb 245lb

95,95,115,120,125,130,135(PR),140(F),140(PR)

5x 95/115#
3x 135/155(x)/155
1x 165/175/185/205

Lost core bracing on the first set of 3x 155# and failed the last rep.  I could barely OHS the pvc pipe 3 years ago.

135-145-155-155-165-185-185-185-185 

75-95-105-115-125-135-145-155-170lbs(PR)

5-65#
5-75#
5-95#
3-115#
3-125#
3-135#
1-145#(f)
1-145# x 2(PR)
1-145#

Good news after yesterday’s disappointing 19.1

M/59/6’2”/230

115-120 x5
125-130-135 x3
135-140-145(not deep enough) x1
135x2 rest-paused in the bottom
95 x 15-12-10-8

All sets of 5 reps
Warmup:  65-75-85
WOD:  95-95-100-100-105-105-110-110#

All power clean and jerked
2x5 65
3x3 75
4x1 95

So I have started incorporating a linear strength program in addition to to WOD 4 days a week. That being said, I have been skipping the strength days on the main site and  doing a met con after my strength session, just getting an idea of how others approach this situation? 

5 x 95 - 115
3 x 135 - 145 - 155
1 x 165 - 175 - 185 - 205 - 207.5 - 210

Position felt good this morning.  Had to keep going!

95x5
115x5
135x3
135x3
155x1
155x1
160x1
175 F -would have been a 5# pr
175 F
m/49/175
Technique felt so good this morning on all of them UNTIL the stupid 175 in which it went to crap and I thought I could just get a little pop and muscle it up--needless to say I had some choice words for myself. I know I can get this weight.
Yet on the other hand, at 42 yrs old I could not even OHS a 45# bar.  So I got that goin' for me:)

Was all over the place with rep scheme. Did not feel comfortable going to heavy singles.
Reps: 5-5-3-3-5-5-5-5-4-2
Weight (pounds) 135-135-155-155-155-155-155-165-165-165

The problem is not the source but the volume of the intake. You dont want to focus O6 but more O3 ! There is no reason to supplement / focus on O6, since the intake is too high anyways compared to O6

5x70 - 90
3x100 - 110 - 120
1x125 - 130 - 135 - 140

44/M/230.   converted to front squats due to mobility issues.   started at 90lbs, ended at 170.   not best workout at all today, was a complete chore with no fulfillment.

60kg-70kg-80kg-80kg-80kg-105kg-110kg

I can’t imagine it’s a coincidence that the oils most often used in processed foods - those highest in Linoleic acid - are those from food most subsidized by federal farm policy. More bad policy driving sad health outcomes.

70kg,75kg:5rep
85kg,90kg,95kg:3rep
100kg:1repí—4set

40-50-55-55-55-60-65-65-70 all in KG.

While this may be widely known among the CrossFit community, it is definitely not among the general population, and as such bears repeating.  A casual check of food labels throughout the grocery store reveals that inexpensive omega-6 vegetable oils are the food industry's oil of choice.Thank you, CrossFit, for underscoring this important concept.

Similar to the question Joe asked, what about Conjugated Linoliec acid (sp?) like that found in cow's milk.  I thought CLA was 'cardiac' and 'brain' positive with no known downside.  Perhaps Linoleic is different than CLA(?)

Coaches, this workout gives me the chance to ask questions I have long had:
1.  Learning with a PVC pipe.  To me, PVC is so light that I can't tell if I'm doing something wrong; in an OHS, I can't tell if the pipe is too far forward, b/c its too light to feel the technique flaw.  I typically do 15 OHS in my warmup with the 45# bar.  That's easy, and I can feel where the bar is.  What am I missing?
2.  That said, OHS getting increasingly hard for me.  I  have bad shoulders, and they increasingly cramp up in heavier OHS and some joint pain in the first few 45# OHSs.  Is perhaps the weight too far back?  It feels balanced over my body, but I don't think I'm near as upright as James Hobart is in the demo video. 
Thanks!

As with the prior two heavy lifting sessions, this rep-scheme allows for plenty of time to practice and refine mechanics. At submaximal loads, athletes will have multiple chances to dial in technique and prepare themselves for near-maximum singles. I will have most of my athletes attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will likely remove the sets of 1 rep and have them continue to perform sets of 3 reps at submaximal loads. This will provide them with optimal volume to continue technical development.
As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.
This movement can be very difficult for a lot of athletes, but improvements come from continuous practice. For this reason, even if I have athletes that really struggle with this movement, I will keep them at light loads to work on refining range of motion and mechanics. However, there might be special situations where I modify the movement slightly. Some options, I may use, is to squat to a target that allows for sound mechanics, even if above parallel, and/or potentially elevating the heels to allow for a more vertical torso (though I only do this with very light loads). There may also be situations where I have athletes perform a heavy back or front squat followed immediately by some light barbell behind the neck strict presses or PVC overhead squats. I may use this strategy for an athlete where mobility issues severely limit loads on the overhead squat and I want them to still achieve the heavy loading stimulus of the day. 

Nothing new here. There have been studies since before 2009 saying the same  thing. Any cardiologist worth his salt has know this for over a decade. 

Champions Club Scaling Notes

STIMULUS:
So I gotta say… I really, really think these handstand descents are working. I know it’s not a big number, but I hit a pr today that I had no business hitting with how inconsistent my training has been (215 lbs., when my previous one was 200). I felt more control, and that is what this workout is ultimately about. You need to be able to control every centimeter of the lifts today (if we didn’t want control, we’d be doing a snatch). Doesn’t matter what weight, how many reps, or how long you spend on each lift. Look for control — which is just another word for coordination.

GROUP:
I always hate seeing this come up on the main site because I know only about half of the people (or maybe less, to be honest) can really hit this lift as a true max effort. Their wrists hurt, they can’t get too far down, their shoulders don’t move like that… whatever the reason. The mobility is a long-term fix that we work on and have seen improvement, but what they need in the short term is to actually do the movement.
Here is the group scale today. 40 freaking minutes of boring, frustrating, hate-inducing tempo overhead squat practice. Everyone goes at the same time, everyone goes on your count, and loads range from PVC pipe to like 85 lbs. No need for racks, start with sets of 20 then work your way down. Nobody will enjoy it, including yourself, and the peeps will not appreciate it. But it will make them better, and that’s your job. If a couple people look good, then they can do their thing after the group leaves.

WARMUP:
Handstand — prep for ohs
Kipping pull-up — keep those on point with all the strict we’ve been doing
Hollow hold — tendency is to overextend on ohs, so this can help
Jump rope — always

KEY MATCHUP: your peeps’ temporary hatred of you vs. the Get Out Of Hate Free cards you’ve built up over your years of coaching them. 

SCALING THIS WELL WILL CAUSE ME TO: Have a better overhead squat position at the end of the session than I did at the beginning.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4 as an athlete (there’s always that dropping it on your neck factor that is not pleasant to think about) and 8 as a coach for reasons stated above

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 8. Strong people can get crippled by this movement. Which might mean they aren’t really strong. Which means usually they'll just skip it.

So I know it said specifically or something along the lines of the omega-6 being more harmful when coming from the vegetable oils but what about the omega-6 intake from farmed salmon?

Nice and clear video

Globo scale...  If you have bumper plates, you can do this one Rxed.  You may need to clean the bar up and double jerk it into the OHS position.    If you have only iron plates at your globo, go for heavy sets of 3-5 reps out of the squat rack, with safeties set high (a little lower than shoulder height).   Otherwise you can do this as dumbbell overhead squats on each side (much more difficult).