145-155
165-170-175
185-190-195-200

155-5
165-5
185-3
185-3
205-3
215-1
225-1
235-1
240-1

5’s:185,190
3’s:195, 200, 205
1’s: 215,220,225,225


42/69”/177lb. 

E2MOM, dumbbells

100, 110,
120, 130, 140,
150, 150, 160, 160(f)

190 (1 rep)

26 y/o
160lbs
floor press
1-185
2- 205
3- 215 3 reps
4-220 3 reps 
5- 220 3 reps 
6- 225 1 rep
7- 235 1 rep
8- 240 1 rep
9-245 1 rep

M/35/6'/175#

x5: 185/195
x3: 205/210/215
x1: 225/230/235/240 (5-lb. PR)

95, 115, 135, 155x2, 165, 175x2, 185lbs

185-195-205-215-220-225-235-240-245

185
195
205
215
225
235
245
255
255

42 / 6’0 / 195

M/25/5'8"/155lb
CrossFit AFK

125lb-135lb-145lb-155lb-165lb-175lb-185lb-195lb-200lb(miss)

Done 4/7.

185
185
205
210
215
225
235
245
245

Love me some benching.

Male 49 y/o

135,165x5
175,185,195x3
205,215,220,215x1
failed at 230,225
rx

205-205-225-225-225-235-245-245-Failed in two attempts at 255

85-95-105-115-125-135-155-165-175(PR)

5 88,5/ 5 91,5kg
3 94/ 3 98/ 3 100,5kg
1 103/ 1 106/ 1 100/ 1 100kg

https://youtu.be/nsQS_b6CRGM

110,5 2 week ago

Got to 195#.  Not the best today 

5 @ 95, 105
3 @ 115, 125, 135
1 @ 145, 150, 155, 160#

M/44/5'6"/139#

M/49/5'9"/157
125-125-145-155-165-175-185-195F-190F

In Kg...
5x 70 & 73,5
3x 75 & 77,5 & 80
1x 82,5 & 85 & 87,5 & 90

20/22.5 /25/27.5/30/32.5/30/31/32

Second Single failed @33.5kg, went back to 30kg

135-155-165-185-205-230-245-240-245

5@165-185
3@205-210-212
1@225-230-235-242

3RM PR by 7#, 1RM PR by 2#!

230-230-245-245-245-255-260-275-280

175/190/205/210/215/225/235/240(x)/240(x)

205-215-225-230-235-245-255-255-260lbs.

185-195
205-215-215
225-235-240-240

my best 1 rep in about a decade. I’m happy for that!

165-185-205-215-225-235-245-255(f)-250

135/155 x 5
175/185/195 x 3
205/215/225/235 x 1

5 x 45/95/115
5 x 135/155
3 x 165/175/185
1 x 195/195
3 x 185/185

I didn't want to do more than 195 since I haven't benched in forever, and 3 x 185 felt better than 1 x 195 for the last few sets

x5 115-135
x3 145-140-145
x1 150

No spotter. Couldn’t risk going heavier. Finished with 135x5-115x12-95x13

165-165-175-180-185F(2)-185-190-195-200F

M/47/225#
5 x 155,175
3 x 195,205,215
1 x 235,245,265,275

Hindsight says I should have started around 185 or so.

135-155-175-185-195-205-215-220-225

Bench Press
5x185, 190lbs
3x 195, 200, 205lbs
1x 210, 215, 220, 205lbs

20 min SLIPS in between sets.

Only 2x12,5 kg DBs available, so  I did: 

DB bench press: 10 AMRAP sets
16 / 15 / 15 / 15 / 15 / 12 / 11 / 10 / 9 / 8 = 126 reps
3' -  4' rest between sets
--
No time for more today, but a nice unhurried session, nevertheless.  Learned a bit more on proper technique.  

25# DBs
4 X 10 reps 

Worked up to 185lbs for 1 rep. 
3 @ 115lbs
3 @135lbs
3 @150lbs
finished with 5x5 at 125lbs 

M/55/6’1”/180

Bench press
5-5-3-3-3-1-1-1-1

5 x 185/205
3 x 225/235/245
1 x 255/265/270/275

9 sets of:
8 2x70#DBs
(10 high row, 15 T2Db, and 15 squats before each round)

x5: 215 - 225
x3: 235 - 245 - 255
x1: 265 - 270 - 275 - 280
m/52/5'11"/200#	

Started with 3x5 back squats at 195# to try to work this soreness out of my hammies. 

Today’s WOD
140-145
150-155-160(assisted)
165-170-175(assisted)-170(assisted)

Bench press 5-5-3-3-3-1-1-1-1 reps
135-155
175-180-190
195-205-220-228.5 f

135-145-155-155-155-165-165-165-165 (no spotter)

M/31/5'11"/140

5 reps at each weight with 150m sprints on the rower in between each set: 95-105-115-125-135-145-155-165#
Then 3 sets of 3 at 175# with air squats, toe-nail squats, and jump rope practice in between.  Ran out of time so I cut it off there to get some good stretching in.
No spotter, so going for 1RM was a no-go. Plus, just feeling blah this morning - pretty much checked the box on this one.

5 - 185; 5 - 185; 3 - 205; 3 - 225; 3 - 245; 1 - 275; 1 - 295; 1 - 295; 1 - 295 

Columbus level 1,
Thank you so much for your passion and willingness to learn.  It was an amazing and of course, a PHENOMENAL weekend!!

5-5(165lb)
3-3-3(176lb)
1-1-1-1(182lb)

L1 in Columbus...

We all enjoyed your passion to learn and your open mind this past weekend. It’s because of you that our role was made easier as a training cadre!

Esas son Reebok!

Pablo, Chris and Cody were PHENOMENAL instructors this weekend in Columbus, OH. Loved learning from 3 incredible athletes. 

135, 155,
165, 175, 185,
195, 205, 215, 215

M, 40, 195

5x 105-110
3x 115-120-125
1x 130-135-140-[145 fail]

Shoulder tightened up on 145. Couldn't lower the bar deep enough. 2 fails, then fail at 140,  then stopped.

What an amazing weekend! It was an honor to learn from Pablo, Chris, and Cody. Their passion, belief, and knowledge of CrossFit’s methodology was evident and inspiring for all of us. Thank you for sharing your knowledge and fire with us guys, I gained a tremendous amount of knowledge and had a good time doing it. I look forward growing as a coach and to the L2 course in the future. You guys truly are changing the world. “Care about people.”

2 x 5 @ 205
3 x 3 @ 225
4 x 1 @ 250

Huge thank you to Pablo, Chris, and Cody for the amazing weekend in Columbus! Learned a lot, laughed a lot, and loved every second of this weekend. 

135-155-185-195-205-210-215-220-225

What great weekend I got to spend down in Columbus with a class of all stars. Coach Pablo, Cody, and Chris made this course very informative and entertaining.  My only regret on the level 1 course is not taking it sooner. Thank you for helping me get to the next chapter of my journey. 

Pregnancy Scaling

Bench Press
5-5-3-3-3-1-1-1-1 reps

Light Weight
Increase the weight if needed
Focus on mechanics 

174cm/75kg/29age.
70-80-85-90-93-95-98-101-103KG.
https://youtu.be/nl0mRtKZJz0

The Level 1 course was very informative and the coaches were very nice. Thanks to that, I had a good weekend and I was very tired, but I enjoyed learning a lot. Thank you to Coach Wonwoo, Carlos, and Johnny.

Thank you coaches Pablo, Chris and Cody for an awesome weekend! So much knowledge and advice between the 3 of them! Smooth, fluid class and group sessions! And the atmosphere they created was great as well. Good classmates as well. Met some good people! Hope to see you guys again for another "celebration of knowledge"!!!

Champions Club Scaling Notes

RANT
Nothing to rant about

THEMES
High output followed by a long rest, not really letting stamina be much of a factor in intensity, midrange pushing, heavy weight

MAIN DECISION
Do have weights/spotters/strength to make a 1 rep max worthwhile today?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 push-ups/bench press/floor press
[insert one more thing you want to work on]

CONSISTENCY SCALE
Stick with 5s or more

INTENSITY SCALE
8 rounds of:
Sprint 50 meters
5 bench presses
Rest 2 minutes between rounds

INJURY SCALE
Upper body - either the intensity scale with dumbbell strict press, or max effort something you can do at full capacity

MY STUFF
5 rounds of 50m sprint and 20 unbroken dips. I went every 3 minutes

GENERAL FEAR LEVEL: 3, unless you don't have a spotter then probably a 9

Thank you Coaches Pablo, Chris & Cody for an excellent weekend in Cbus! So much quality content and advice...and good people. Cheers!

Thank you Pablo, Chris, Cody and Rogue! Your passion is inspiring

Bench press!!! Wish I had a spotter, could've gone for more but went at about 95% 5 rep max and 3 rep max, I couldn't go for a PR after that.
205#/205*5,
210/215/220(f-2)*3
225/230(f)/210/215*1

The Level 1 Course this weekend was pretty Amazing. It was fun to meet new friends and the Coaches were pretty awesome and funny and made this weekend extra special and NOT boring at all... thanks Coach Chris.. Cody and Pablo.. You guys are pretty dope and hopefully we will meet again.