135-185-205-225-235-250-265-270-270 Rx'd

남(m)/46/171cm/93kg/230331/
Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
Post loads to comments./
20-40-60-80-100-110-120-132.5kg(x)/
금요일 저녁 두번째와드

CFWUx2 10*20kg 10*40kg
60-70kg 80-90-95kg 100-105-105-105kg

Anderson back squat
95x5, 115x5, 125x3, 135x3, 145, 155, 165x2

15m of yoga then
85x5 back squats (carrying a back niggle)
Prev. 20m SLIPS then...
5x5 @ 85. 95. 100. 100. 95kg

225-255-275-285-295-305-315-325-335

225, 225, 240, 245, 255, 275, 295, 300, 310

135,165,175,185,195,205,210,215,215

120-120-130-130-130-140-140-140-140

This time:
245-265-275-275-275-295-300-300-300 

warmed up with slips: 2 rounds: 2m scale practice 2m l sit play, 2 m free handstand practice, 2 m plank alternating both arms 1 leg, 10,9,8,7,6,5,4,3..seconds each, 2m squat hold with some ankle mobility and thoracic mobility. 

last time: 
255-275-285-285-285-300-300-300-300 

179/41/69”

(3/28/20)/today

5: (185/210),205/220
3: (220/230/235),235/240/245
1: (245/250/255/260),260/270/280/290pr

slips 
175
195
215
225
245
255
265
275
275 out of weights 

5x135, 185
3x225, 245, 250
1x275, 295, 305 (stopped there)

275-295-305-315-325(f)-325-330-330-335

Completed on July 17th

Back squat loads:
5-205/235
3-255/275/285
1-305/315/325/330

M/6’1”/27/200lb

15 min SLIPS

No bar so I used 50# dumbbells 
1-10 reps
1-10 reps
1-10 reps
1-15 reps
1-20 reps

80-90-95-100-102,5-105-110-112,5-115fail

Slips with wife, new team fitness plan! 
Squats to follow

Warm up: x1
Samson Stretch, overhead squat, sit-ups, pull-ups 5, back extensions, dips 5

Practice SLIPS for 20 minutes.
S: Full ROM, front and back
L: Knee tuck holds on dip bar and PU bar 4x20s
I: Wall holds, slow down & together
P: Forward hold
S: Tri, Chest, Samson

Back squat 5-5-3-3-3-1-1-1-1 reps
185, 205
225, 235, 235
245, 255, 265, 275 (shallow)

PRIORITY:
As WOD describes

SCALING:
None

SUBSTITUTIONS:
None

155 x 5
165 x 5
175 x 3x3

No SLIPS nor singles today.

225-245-255-265-275-295-310-275-285

135-185-205-205-225-225-225-235-235

Kettlebell pistols, alternating legs
8-12-12-16-16-16-20-20-20-20(fail, left leg)kg
Left shin is injured, my PR is 20kg on the left leg, 24 on the right leg.
43/1.78m/77kg

185,195,215,220,220,235,245,255,265,270

Bsq 
135lb 5
155lb 5
175lb 3
195lb 3
215lb 3
225lb 1
235lb 1
235lb 1 fail

185-185-205-225-225-235-245-255-260
then 
135x10
185x3

M/29/200lbs

135/185/225/245/315/335/355

Clean, consistent, I moved pretty quick. 2 to 3 min rest the last few sets  

5x:  55#/65
3x:  75/85/95
1x:  105/115/125(f)/125
Modified SIPS (no L)

Got to 255 lb singles

had more in me but my wife came out to the garage called me and for dinner and I lost all my intensity

M/24/5'8"/160lb

Today 200714 - 185lb-225lb-275lb-285lb-295lb-305lb-315lb-325lb-330lb(miss)
Last 200328 - 225lb-245lb-255lb-265lb-275lb-285lb-295lb-305lb-315lb

35/195/5’9/M

225-255-275-290-310-325-345-365-375(PR)

225-255-275-315-335-355-365-X-X

Subbed db pistols (repeated reps for each side)
20#, 25#, 30#, 35#, 40#, 40#, 45#, 50#, 60#

SLIPS 20 min
Back Squat
5x 205, 205
3x 225, 225, 225
1x 255, 265, 255, 255

M/34/6’/220

SLIPS
Back squats: 185/205/225/255/275/285/295/305/315/325pr!

felt strong and went for one more and... PR!!

200714

Back squat 5-5-3-3-3-1-1-1-1 (for form)

275, 285, 295, 300, 305, 310, 315, 320, 325

No PR objective today. Just clean reps.

185-205-225-245-265-275-285-295-305

SLIPS 20 minutes then back squat
135-5
145-5
155-3
165-3
175-3
185-1
195-1
200(f)
185-1

M/47/144

225x5
245x5
255x3
265x3
270x3
280
290
300
305 F 

Did SLIPS in between sets.  Felt good up through 300.  Lacked confidence at 305.

47m/5'10"/185

155
155
185
185
185
215
220
220
220
m/50/175

x5: 235-265 
x3: 285-295-305 
x1: 315(f)-305-305(f)-n/a 
Did low-bar today for the first time in a few years.
The triple at 305 ended up being a max effort that took a lot out of me.
m/52/5'11"/200#

Reps Rx
Low Bar BSQTs first time trying
225-230-235-240-245-255-265-270-275

Still no rack at home. (I really should fix that.) All bars from the ground.
Did 5x the set count each round: 25-25-15-15-15-5-5-5-5.
Kept the weights low:
25x 75-85
15x 95-105-115
5x 125-130-135-140

I read the PDF and experimented with the low-back placement but twisting my arm back/down was too much strain on my rebuilt left shoulder. I will have to work a bit to figure out the proper way to hold the bar.

Did last week’s burpee/GHD workout yesterday. Results there. 

Interspersed L-sits, scales, and planks in between squat sets. Nowhere near 20 min, though. 
185-195
205-215-220(2)#
no singles after back twinges at 220. Live to exercise another day!

Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
155-190
205-225-255
272.5-297.5-317.5-327.5

95-105-115-125-135-145-155-165-175

SLIPS✅
135-155-165-170-170-185-190-190-195lbs

Wanted to use my new trap bar, so did deadlifts instead

5s - 190-210
3s - 240-260-290-290-300-300-300

Need to pick up another pair of 45s, couldn't fit more on the sleeve

M/49/20200714
245-245-265-265-285-315-320x-315-315

Back squats 
5- 95/ 95/ 135/ 135/ 155/ 155/ 175/ 175

I kept it lighter with a few extra reps today. 

70/75/80/85/90/95/95/95/95Kg

135/155/175/175/185/195/205/215/215

70-80-90-95-100-105-107,5-110-112,5(F)

70, 90, 100, 110, 120, 130, 140, 150, 160 kg
👍😅

174CM/75KG/29AGE.
200328:115-125-135-140-145-150-155KG.-X-X.
200714:117-122-127-132-137-142-147-152-157KG.
https://youtu.be/ioc9Je4YFE0

WOD ANALYSIS

Coaching notes:
Template: This WOD follows both “For Completion” and “As Heavy As Possible” template. For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and AHAP is for back squat.

Modality: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIPS from gymnastic modality and the second combination is a heavy complex movement from weightlifting modality.

Purpose: The purpose of the exercise is to perform the back squat with heaviest resistance. This WOD is focused on the leg muscles. In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set. Athletes can strive to maximize their maximum strength in this exercise.

The reason for choosing reps & sets: Whatever we go forward, the reps decreases, so the weights should increase. The reps selected so that challenge the strength. Moreover, by choosing 9 sets, they want to mentally impress the athletes. If athletes do not have a good rest between sets, their record will drop from set 4 onwards.

Time to perform: This high volume and heavy WOD takes about ≈ 45 min. In the SLIPS part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform back squat and should rest at least 3 minutes between sets.

Running a class: Trainers just have ≈ 15 min for set other parts of class.

Physiology (GPP): Strength plays a major role in this exercise. Furthermore, muscular endurance, mobility, balance and coordination are challenged in first part of WOD.

Physiology (energy pathway): Low repetitions per set will make use of the phosphagen system in first part. Furthermore, the aerobic system is a dominant energy pathway in second part of exercise program.

Anatomy:
Back squat: Agonist: Trapezius (upper fibers), Anterior & middle deltoid, Triceps
Synergist: Serratus anterior, Pectoralis major (clavicular head)
_____________________________________

Running a 60 min class:
Whiteboard ≈ 2 min
SLIPS (warm up) ≈ 20 min
Specific warm-up for squat: ≈ 4 min
WOD ≈ 26 min
Cool-down ≈ 8 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Champions Club Scaling Notes

RANT
I forgot how much I love Mark Rippetoe's writing style and sense of humor. One thing I really admire about CrossFit - and always have - is how the coaches can add personality to stuff. Lifting weights is boring. Mark Rippetoe writes about it from a lens that 1) makes sense and 2) make it somewhat entertaining. Stretching is boring. Kelly Starrett presents in a way that takes the formal textbook tone out of it and replaces it with a language we can understand: a language to diagnose. The coaches - to me - are the most impressive thing that have come out of the last 15 years of CrossFit. And judging by the other things that have come out in the last 15 years, that is saying a lot. I don't think pro football, basketball, baseball, or track have recruited the same quality of minds.

WHAT ABOUT THE MOVEMENTS
Back squat - squatting, external load, no upright torso required

WHAT ABOUT THE FORMAT
Sometimes this format gives us an opportunity to hit more than 1 pr in a day, and sometimes it gives us the flexibility to gauge how we are feeling. If it's one of those days where you aren't feeling a 1 rep max is going to happen, stay a little lighter and see if you can do something for 5. If you feel like you only got a few good lifts in the tank, go lighter on the 5s and 3s and see what you got for the 1. SLIPS before can be a good warmup for the positions.

TECHNIQUE SCALE
Same format, just make it sets of like 10 or 14 or 18 or 20 or something the is enough to give the athlete enough feedback for what good reps feel like.

CONSISTENCY SCALE
7 rounds for time of:
15 back squats
45-sec. L-sit
45-sec. plank

INTENSITY SCALE
As is.

MY STUFF
Did sets of 245 at various reps in between cleaning stuff. I also demonstrated one L-sit for about 4 seconds to one of the new kids, so that was my SLIP, well, that and a ton of mobility.

GENERAL FEAR LEVEL: 4