SLIPS 20m EMOM S-40secs, L-20s, I-30s, P-30, S-40s.

5x5s 85. 90. 90. 90. 90 Prev. 5x3s 85. 95. 105. 105. 105 Had a back problem recently so didn't want to push too hard.

E4MOM, and on MaxRack 5x240 (lighter than usual, but first time fasted. try +5-10# next time)

3s @ 85. 95. 105. 105. 105kg. No catchers at home so went for strength.

270 275 285 290 295

295-305-315-325-335lbs. At least 4 back scales and 3 front scales while building up. 3x:30 each leg back scales and 2x :30 each front scales after post max effort stretching. Did elevated pigeon for 5m, elevated pancake/ straddle 5m and stretched quads between from scales. Not much stretching prewod. 40/186/69.5”

100kg 120kg 120kg 130kg 130kg

275, 295, 315, 320, 325-fail

210,215,220(F),220(F),215(F)

295-305-315-325-330

135/185/235/265/285 Finished with 3@265 M/60/6’2”/230

1-255 1-275 1-285 1-305 1-305 320 is my 1RM

Focused on technique today. 5 @ 105 lb., 115. 3@ 125. 2@ 135. 5@ 125. 3@ 135. 5@ 125. Completed 07/09/2019.

There's a fundamental difference between the relatively broad, blunt impact of dietary and lifestyle interventions that, compared to the highly targeted nature of drugs, probably explains both their safety and their positive "side effects." Any drug is designed to upregulate or downregulate a very specific pathway or molecule. They are fundamentally designed to overcome our body's build in regulatory mechanisms and force it to behave in an unusual way. Obviously these targeted interventions can have massive benefits, but broader clinical impact is difficult to separate from increased clinical risk. Diet and lifestyle interventions, on the other hand, work with the regulatory mechanisms we have in place. Even something extreme like a ketogenic diet is just artificially placing our body within a metabolic situation it has built-in tools to handle. As a result, we can target fundamental metabolic processes and molecules - things like hormone and lipid levels, that underpin our health and unhealth across multiple organ systems - in ways more effective and, I'd argue, safer than by doing the same with a drug. (I find it hard to believe, for example, that a drug that somehow suppressed blood glucose levels sufficiently to induce ketosis would be as safe as a ketogenic diet) That's all a bit speculative, but the unique effectiveness of dietary interventions in conditions like epilepsy - where diet creates durable benefits drugs cannot - seems to speak to something like this. What's exciting about the research coming out these days is we're gathering clinical evidence to show that diet, when applied properly, CAN prevent, treat and even cure disease at a level of effectiveness that we've only studied clinically before with drugs. I look forward to seeing this evidence base continue to grow as we find new ways diet can safely augment the targeted value of modern medicine.

255#-255#-255#-255#-255#

Coming back from a lower back/pelvic injury I scaled to 5x5 with 35 kg/77 lbs

265-275-285-295-305 (PR)

315, 325, 335, 345(questionable depth), 345 Rx

Subbed back squats with front squats. Did 3 sets of 10 starting at 95 then increased to 135. Fingers aren't used to holding the bar in the front squat position yet.

I think I forgot to post Monday. Technique / volume: 10 x 120lbs 10 x 120lbs 10 x 130lbs 10 x 130lbs 10 x 140lbs Scales before were ok; scales after were embarrassing.

175-225-245-265-265

CrossFit L2 at CrossFitMET Beijing-China. El curso fue excelente, el contenido fue perfecto, los entrenadores muy preparados y fue divertido. Overall, it was great training!

225'295-295-320-295 D 55-75-95-95-95

These are great.!!

Hey guys it’s Sema! Our CF-L1 course at CF Lumos in Austin was great. I can’t thank Abi, Spencer & Gene enough for taking the time to come out and teach us ALL the things. Your passion and heart for CF really did shine and you passed that on. And for that I’m super grateful! THANK YOU!!!

205 225 245 255 255 Rack setting 24/23 9/8

Back squats 10x 95 10x 145 10x 145 10x 145 10x 145 focused on technique today

43/6'3"/200 325-345-355-315x2 5 mins scales before/after

Squat clean thruster. Love it.

185 205 215 235

All in lbs. - 270-285-300-320-340(PR!)

225-245-275-275 M / 31 / 149lbs / 5'8"

Super week end ici í  Paris pour le Level 1. Merci aux coachs (Daf, Raf, Ari), aux traducteurs (Lucas et Antoine) et í  RCrossfit pour sa box. Un vrai plaisir d'avoir partagí© ces moments et cette canicule ensemble. Belles rencontres et belles perspectives.

225.245.245.255.245

Back squat 1-1-1-1-1 reps Focusing more on better form and depth for a while since last time this cane up. Progression from 135 (10), 155 (8), 175 (6), 195 (4), 225 (2), 245 (1) x 5 Stretch and practice scales before and after.

315-365-365-405-405

Excelentes curso, muchí­simas gracias a los instructores lo hicieron muy dinamico, preciso y divertido y serio, realmente una experiencia que suma un montón.

195-205-215-225-235

355-365-375-385-395(f)

245-265-295-305-315lbs Rx

54 YOM 5’6” 216.5 Back Squats 275X1 ^ 295X1 ^ 315X1 ^ 335X1 PR 345X1 PR ^

295/295/295/335/345F

dynamic stretching in lunge/squat + 2 x 5 front scale hold into back scale hold/side back squat in kgs 150-156-160-160-160 3 x 20 second front scale + back scale hold /side 5 min in forward fold 10 min in pancake

154Ibs-176Ibs-198Ibs-220Ibs-231Ibs-243Ibs-254Ibs

This workout is a nice complement to the upper-body dominant gymnastics session yesterday. Today will be a great day to attempt a new back squat personal best or just get some volume under heavy loads. I will use results from the prior effort, on 190428, to help manage loads. A good starting point could be to have the first set start at 85-90% of a previous 1-rep max, which will require adequate build-up time. I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at submaximal loads. This can potentially be more beneficial and allow for more practice time with the movements. During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten their range of motion.

295/305/310/300/300

The living room wods are consistently.....AWESOME. Please keep them coming.

M/44/6'2"/185# Back in the mix suspects survived our cruise even our stop in the Dominican did do some wods on the boat but won't bore you with those details...today did 14" box squat singles 205/215/225/235/240

Back squats 10-135#/ 10-155/ 10-185/ 5-155/ 5-135 Barefoot, went with volume today. Scales between sets.

106kg,116kg,126kg,136kg,138,5kg (fail)

110, 130,140, 150,150

Back Squat 5x5 185/205/185/190/195 Practiced technique on Front Squat 3x5 95/105/115 Practiced technique on Snatch 3x5 65/65/65 Dusted off the GHD and did 21/15/9

Had a freaking blast going through this course!!! Coaches were excellent, very professional and great to work with. Thank you again.

CF-L1 Grand Blanc MI Thank you Joe for the providing the setting for an amazing weekend! 810 Crossfit is a spectacular box! Jen and Kolin are great team members! You all made us feel so welcome and eager to learn from the best!

The L1 course at CrossFit Lumos in Austin was an amazing experience!! The staff was incredible. They provided a fun and comfortable environment which made it easier for me to learn what I was being taught. Thank y’all so much!!! Y’all rock!!!

245-275-295-315-315

1: 225lb 2: 275 lb 3: 305 lb 4: 315 lb 4: 325 lb

120/140/160/200/220 And stretch scales front and back

215-225-225(2)-225# After 10-rep squat sets yesterday, just wasn't in the mental framework for heavy squats today. 3x8 single arm DB shoulder press, 35# DB

Saludos desde uruguay !! excelente curso y mucho mejores los instructores. Pablo y Carlos.

Shout out to CF-L1 NOLA!!!! What an INVALUABLE experience!! I am so grateful I got to refine my technique (with the best coaches!!!!) in each movement (too many to list) demonstrated this weekend. The course gave me so much more respect/understanding for what CrossFit encompasses. I can’t wait to bring that knowledge to my gym and help people gain a better quality of life! Thank you so much to Chuck, Katie, and Santi for bringing your expertise to us in a fun, energetic, positive experience!!!!

rx barefoot 195/205/215/220/220

At Crossfit NOLA, we were told that if we didn’t comment, we wouldn’t pass our CF-L1 exams 🤷🏽‍♂‚️ and so I’m here 😂 Thanks for the great training instructions and the experience. Very well worth it, hope to see you all soon!

Crossfit Sacramento was awesome this weekend. The coaches were awesome and I learned even more than I expected. Thanks to the coaches from Empire Mine Crossfit!

Rosen Warm-up; Stretch & Scales; 45#X5/75#X5/95#X5/125#X5 (no rack; clean to back squat)

Hi everyone Can someone please send me a video with demonstration about WOD 190701? in my understanding I have to do Back squad: https://www.youtube.com/watch?v=ultWZbUMPL8 So I do one rep and do: https://m.youtube.com/watch?v=WgXaf7g0Pyo then: https://m.youtube.com/watch?v=Arh2Q_prqvw and so do it all again for 5 reps or until fatigue/fail??? Thanks

Crossfit del Sur, Montevideo Uruguay Such a great people!!! Partners and coaches! Coaches with so much pasion and love for crossfit Thank you very much Keep on working with those values !!!

LV2 Glasgow, WOW what a team Rob & Marco Great knowledge, Great presence & Happy to walk away better than when I arrived. @Rob.Lawson @Marco

365 - 365 - 365 - 365 - 365lbs Last time I did 385lbs across.

curly_wurly84 (insta) amyjard@gmail.com Big shout out to Johnny, Oaks and Karl (the comedian) Anymore cow jokes? (Karl) 🐄🚉⚰️(For Johnny) Thanks guys, you did an awesome job of delivering. Its takes a lot for me to stay engaged. Well done! You had your work cut out! I'm easily won over... Beer and cake are two of the good things in life... 🍻🎂 (Along side, meat, veg, nuts, seeds, some fruit, little starch and no sugar 🤣... Of course.) Thanks to my two partners in crime, I'm not too sure how well I contributed to those workouts, but thanks for having me 🤔😂❤️ I had an epic two days. So thanks to everyone who made that possible. If anyone wants to keep in touch, hola.. Contact details above 🔼 Love Amy X

100kg-140kg-160kg-180kg-210kg

안양공식인증지부 크로스핏힘 365-375-380-365-315LB 강경택 45세/180cm/90kg

The L1 course at CrossFit Lumos in Austin was amazing! Abi, Spencer, and Gene did a phenomenal job teaching the class! I learned so much! Thank you so much for taking your time to teach and truly want each of us to get better! Y’all are greatly appreciated!!

CF-L1 Grand Blanc, MI The level 1 training course at the 810 gym was everything and more then I could of imagined. Joe, Jen, and Kolin were amazing instructors, coaches, and role models! They did such a great job leading the class in lecture, technique, movements, scaling, coaching, and helping answer any questions we had. They made it such a fun and welcoming learning expierence. I walked out of there learning a lot and feeling so inspired! I cant for all the new journeys ahead!

CrossFit NOLA in New Orleans L1 Course was an awesome experience! The coaches were the best and I have walked away feeling so much more confident with everything I have learned this weekend! I don't think I could have picked a better time or place to have started this journey.

Y’all are awesome! Thank you for being amazing coaches!

Scaled to 5reps: 55/65/75/85/95/105/115# Stretch and scales also. Switched to higher reps so I could keep the weight lower. Knee & back are getting better! Not bad for a two a day, no time tomorrow.

Can someone please clarify for me what Scales is?

Crossfit Lumos in Austin L1 course was awesome. Coaches were amazing! Thank you for all your hard work and dedication. True examples of what Crossfit represents. Thank you from Crossfit Stamina in Harlingen, Tx.

INTENDED STIMULUS Let's start this week strong! It has been a while since we squatted heavy not in the context of a CrossFit total. That means you don't need to worry about anything else but squatting. Today you will have time to warm up that movement really, really well. Treat each repetition as if it were your max. Don't wait for the bar to be heavy to act like it is. Respect all the weights and use your sets to really dial in your movement. You want to arrive to those five singles ready, excited, and confident. From then just squat with fire and love. Trust your body: it will know what to do. Remind yourself of one thing: you want the heaviest squat you have today with awesome mechanics. If that is a PR, so be it, if not it does not matter. The purpose is not to best yourself, it's to lift the heaviest you can today. For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique that should be your focus today. The options below might help you! OPTION 1 For athletes with good movement patterns but not familiar with going super heavy. Back squat 5-5-5-5-5 reps Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one. OPTION 2 A. Tabata of air squats to a target B. 5 supersets 30 seconds bottom of the squat hold 30 seconds arch/superman hold rest 1:00 between super sets C. 5 supersets 3 bottom-to-bottom squats 3 super-slow squats rest 1:00 between supersets NOTE ON MOVEMENTS Bottom-to-bottom squats: Lower to full squat position (thighs parallel to floor or below), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds. Super-slow squats: Take twenty seconds to reach bottom and twenty seconds to reach top again. NOTE ON STRETCHING Check the Youtube video: "Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD". This is now a classic mobilization for squats. Try it! And since you are already on the YouTubes, check the video: "CrossFit - "Just Squat" with Greg Glassman"

Globo scale: if you have access to a barbell and rack/rig, this one is as Rxed. Remember to use a spotter, spotter arms/pins, or bumper plates (for dumping) for safety reasons. For those of you in a hotel gym or gym without a barbell, you have a few options. 1. Smith machine squats (not optimal but allows for heavy loads). 2. A weighted dumbbells single leg movement (pistol squat, box/bench step up, Bulgarian split squat, or lunge), work to a heavy set of 3-5 on each leg. 3. Work on pistols or progressions today.

Warm-up for 190701: GENERAL WARM-UP 2 rounds of: 5 Turkish get-ups, each side 10 goblet squats with a 2-sec pause at the bottom 15 good mornings with an empty barbell Row 90 seconds SPECIFIC WARM-UP Back squat Perform 5 reps of each step with an empty barbell: - 1/4 back squats - 1 & 1/4 back squats with pauses > Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again - Back squats Build up Build up to first working set by doing sets of 5-4-3-1-1 > First working set should be challenging and above 85% of 1RM

Champions Club Scaling Notes: RANT: I don't know why but I had a feeling this was going to come up (I didn't look ahead, either). We have been getting crushed with some of these workouts recently - especially in terms of volume - and going for a nice 1-rep max can serve as a recovery as well as a test. All of the scales can act as a skill transfer to the back squat if you use critical thinking. Start from the feet and work your way up and see what connections you make. For the group, don't feel married to the 1 rep sets, or even the back squat in general. A squat is a squat. Front squat, overhead squat, and deadlift all might be better options if you are short on racks and wanted to do a weighted squats. If the weight won't get heavy enough, add a small dose of fatigue (like 8 fast burpees before a set) and see how 135-lbs. can feel like 300.