215-225-245-250-255-260 Rx'd

CFWUx2 10 10
60kg-70 80kg-90 95kg-100

7 @ 55,65kg
5 @ 75,85kg
3. Toast. Been off it a bit lately. 

MaxRack, E3.5MOM, back from (another) COVID break

95, 135,
175, 195,
215, 225(f)

135,145,165,165,175,185

225/265/285/300/315/330

135, 185, 225, 235, 245, 255

255-265-275-285-295(2+1)-305(2+1miss)
High bar back squat. Lifted in my new lifting shoes. I think maybe my old Do-Wins have a higher heel than the new PR lifter II because I kept getting forward on my toes today. 

Started too heavy and didn’t have enough in the tank today! Shaky legs after set 1. 

178/41/69”

225-245-265-275-290-305

M/47/67”/180
7x205
7x215
5x225
5x235
3x250
3x260
tried 3x275 and got first two reps. 
Next time should start out heavier and have smaller gains each round. 

73 kg 5x10

M/36y/75kg

Not enough plates :/

Did warm up sets of 7 with 60,80,and 100, then 
7 x 110kg, 
5 x 117, 
3 x 3 117kg 

215-235-250-260-275-285

All in kg:
60 - 70 - 75 - 80 - 85 - 90

M/25/5'8"/160lb
CrossFit AFK

280lb-285lb-295lb-300lb-310lb-315lb (PR's for 7RM, 5RM, and 3RM, very happy with this. Shoulder was/is buggy from sandbag carries.)

M/34/6’/175#

x7: 225/245
x5: 265/275
x3: 305/290

225x7
255x7
275x5
305x5
325x3
350x3

M/39/110KG
7-7-120KG
7-5-3 120KG

95-135-185-225-255-285

100 banded good mornings to finish

85, 105, 125, 135, 145, 145
15 minutes scales, planks, stretching 

65, 65, 75, 75, 90, 90 (kg)

95, 135, 145, 155, 165, 175#

201117

Back squat 7-7-5-5-3-3 reps
Post loads to comments.

Goal:
260-260-275-275-290-290

Actual:
260-260-275-275-290-290

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
10 Arm swings
10 Leg swings
1:00 Single unders

SKILL PRACTICE
Handstand walkning
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
10 therapy squats
10 meters pigs on ice skates
Dumbbell ankle mobility
Hip through back stretch

5 @ 50%: 135
5 @ 75%: 195
5 @ 90%: 235

7 @200#
7 @220#
5 @250#
5 @270#
3 @340#
3 @350# PR
M/48/5’5”/190

☆CFHIM 46/93kg
7(135)-7(225)-5(275)-5(325x4)-3(335)-3(325)reps

95 105 115 125 135 145* for two. 
Feeling pretty good but legs were done at the end. I did some sprints with my son today so this one got heavy at the end 

Back squat 7-7-5-5-3-3 reps
55-65-80-85fallo-80

Front squats from the floor:

95-95-115-125-135-135
2 min plank between sets

Then broke in the garage gym Concept2. Row 1k: 3:27.5

M/34/175lb/5’7”
205-215-235-235-245-255

185-225-245-265-280-290

7 @100/ 7@107.5/ 5@115/ 5@117.5/ 3@122.5/ 3@125 x (1)

Anyone have any good suggestions for back squatting without a rack? Getting the bar set with a lot of weight is a little sketchy! 

240-255-275-290-295-275

135-155-185-195-205-215

185, 205
225, 225
255 (f), 240

225
230
245
250
260
260

155
155
225
225
235
235

135
135
185
185
255
255

135, 135, 185, 185, 255, 255

M/41/185/5'9”

230, 250, 270, 290, 310, 330lbs

Used Chris S’s Technique scale:
7 Reps at each weight
135-155-165-185-195-225

Pressed for time so skipped two intervals at the end to finish with 225. Technique felt good all the way through, so I am pleased with the outcome.

7x 185, 205 - 5x 225, 245 - 3x 275, 300 (previous PR) + 1 rep at 305, new PR. 

185-205-225-245-275-315

36/195/5’9/M

Question for the community:

What is the thought on using a belt for your lifts?
I don't have one but was wondering if there is a benefit to using one?  If you use a belt is it only sometimes? Does it help you lift more?
Does not wearing a belt help in some regards too?
I'm just a guy working out in his basement/backyard for fun so figured I didn't really need it.
Just curious if anyone had any opinions.

7 - 115lbs
7 - 115lbs
5 - 135lbs
5 - 145lbs
3 - 165lbs
3 - 185lbs
1 - 215lbs

7 x 165, 185lbs
5 x 205, 225lbs
3 x 245, 250lbs

☆CFHIM 46/93kg
7 - 135/225
5 - 275/325(4)
3 - 335/325

185-205-235-255-265-275

Limited equipment, so improvised around several types of squat:

10 squats
2 x 10 air squats 
2 x 5 Single-Dumbbell Overhead Squat, alternating sides | 5kg DB
10 Weighted Air Squats | 2 x 5kg DB
2 x 10 back squats | 15kg
----------------------------------------
2 x 7 back squats | 19 kg
2 x 5 back squats | 24 kg
2 x 3 back squats | 29 kg

275-285-295-305-315-325lbs.

4th CF EVER!!  

WARMUP:
Jumprope = 200/100/100 (double/single/single)

Complete a 5 minute AMRAP of: (2)

10 Push Ups
15 Air Squats
10 Box Jumps
10 Walking Lunges

Goblet Squat 4x10 (20/25/35/45)
Back Squat (barbell unloaded) 2x10

WOD:
Back squat 7-7-5-5-3-3 reps
95-95-115-115-115-115
I could prob have done more but have no squat rack (bc covid) and only have 25/35s :(

7 - 185# & 195
5 - 205 & 215
3 - 225 & 235

Back squats 
7- 95/95/95
5- 115/115/115
3- 135/135/135

Kept it light with a few extra reps. 

x7: 225-245
x5: 265-275
x3: 295-305(2+fail - should have had it, started leaning too far forward)
m/52/5'11"/200#	

135(2)
165
185
205
225

M/55/185/6’0”

Back squat 
2 x 7 @ 185
2 x 5 @ 205
2 x 3 @ 225

not feeling it today

185-185
195-195
205-205#

58/5’8”/160

7x: 65#/75
5x: 85/95
3x: 105/115
Still have that wiped out feeling from the Vet’s day WOD but it’s improving.  Those longer ones still take me out but been bouncing back quicker.  Been doing yoga, mobility, and body weight exercise and LISS to maintain in the meantime.

60-80-100-110-130-140-145kg

m/47/6'1/222

135-145-155-165-175-185 lbs.

M/30/5’11”/140lbs

Rx BS
85x7, 95x7, 115x5, 125x5, 135x3, 145x3

174cm/76kg/29age.
:130-135-140-145-150-152KG.
https://youtu.be/VA3BSSyS6CM

Back squat 7-7-5-5-3-3 reps
245-250-260-265-285-290

7x 150 - 165#
5x 185 - 200
3x 215 - 225

42M 6700 pounds total
185, 205, 225, 245, 265, 275

Starting anew. Been away from CrossFit for a few years. 
Back squat: 7@45lbs, 7@45, 5@55, 5@55, 3@60, 3 @65

M/36/170lb/5’7”

7s 185# 225# 
5s 245# 245#
3s 255# 255#

160-165-170-170-185-190lbs

60-65-70-75-85-95kg

44/1.78m/73kg

135/135
155/155
185/185
m/50/175

남/49/86
245-265-285-285-305-310#

M/37/1.80/90

30 40 50 60 70 80 kg

Champions Club Scaling Notes

RANT
Mrs. Gloria got her jump ropes! (link is w/f safe)

WHAT ABOUT THE MOVEMENTS
Back squat - squatting: heavy weight, pulling from the hips, rigid midline, pushing from the hips, flexion/external rotation at the hips, not much upright torso demand

WHAT ABOUT THE FORMAT
A max effort format with squatting at sub-maximal weight but with enough reps to make it feel like a max weight

TECHNIQUE SCALE
Stick with sets of 7

CONSISTENCY SCALE
Stick with sets of 5

INTENSITY SCALE
Stick with sets of 3

MY STUFF
Did the sets of 7 at 225, the sets of 5 at 245, and the sets of 3 at 300.

GENERAL FEAR LEVEL: 5

Reza Dehghanzadehsuraki where are you, we need your training notes

Reza Dehghanzadehsuraki where are you, we need your training notes