365
175
415

955

320+165+425= 910. 
failed at 330-170-455…

Thought I’d done this more recently but I couldn’t find record of having done it in the past year. No PR’s. Deadlift weak today even in belt. Squat in shoes, wraps, belt and sans shoes. 165 press felt surprisingly good but hard. Got off balance at 170 and it threw me off. 

“warmup” was 10 empty barbell good mornings, then build ups. 

1809#43y176cm

M/26/5'8"/165lb
CrossFit AFK

915lb (335lb-355lb-380lb(PR) 5lb PR on back squat. 125lb-130lb miss-130lb matched current PR. 405lb-410lb miss-410lb miss, 5lb under current PR. Happy with this, my body was not feeling a heavy day, let alone the Total.)

Lesson Plan
On a 20ft lane, down and back 
Skips
10sec. Arch hold
Power skips
20sec. Arch hold
Internal rotation skips
30sec. Arch hold
External rotation skips
40sec. Arch hold
High knees
10sec. Hollow hold
Butt kickers
20sec. Hollow hold
Broad jump
30sec. Hollow hold
Duck walk
40sec. Hollow hold
Specific Warm-up
Slow and controlled with a PVC
10 back squats
10 shoulder presses
10 deadlifts
Build-up/Workout of the day
5-4-3-2 reps 
Attempts
1-1-1 reps
Perform this for back squat, press, and deadlift
Skill
4-6 minutes Practice Planche Holds, floor or parallettes
-frog stand
-planche lean, pseudo from plank or feet on rower seat
-ball/tuck
-single leg
-full

Did this instead of todays WOD (220823). Lotsa lightening in south central TX 😬

42/f/165 
375 lbs total: 
135# back squat/85# press/155# deadlift

Pretty happy with that actually

Age: 35
6’ 
208#
Back squat: 465
Shoulder Press: 235
Deadlift: 520

Haven't really been lifting for a minute, was focused on getting some better at running, so this was a solid test to see were I am at. Some losses, but not to bad.

BS: 335#
SP: 115#
DL: 355#

BS: 215, SP: 115, DL: 255

BS: 355.    Miss 365. 
SP: 192.    Miss 197
DL: 455.    Miss 485
Total: 1002
M/35/197

M/36/6’/174#

BS: 335
SP: 165
D: 385

Tot: 885

Deo gratias

Back squat 215
Shoulder Press 130
Deadlift 315 
=660 lbs total
Kinda frustrating this is a weakness [Strength] have plateaued for some time now..
Need to switch things around otherwise remaining stagnant..
 truth is - don't focus enough on this aspect of fitness....ty HQ for exposing my weaknesses 🙄😏
Time to target them 🎯

Back Squat - 285lbs
Shoulder Press - 155lbs
Deadlift - 345lbs

Total 785lbs

completed 8/10. at the Y. 

Back squat - 315lbs
Shoulder press - 165 lbs (PR)
Deadlift - 405 lbs

885 lbs total.

211228 - BS - 300, SP - 155, DL - 375 = 830 lbs

Back Squat: 205 lb
Shoulder Press: 105 lb
Deadlift: 205 lb 

*felt great, especially for my hurt knees*

Back Squat 165
Shoulder Press 120
Deadlift 220

835lb total, new PR!

BS = 305 PR
P = 135
DL = 395

295
165 (+20 lbs)
345 (+30 lbs)

From 201019:
Squat 295
dead 315
press 145

Happy with some improvements. Really bummed about my squat, frankly.

Age - 31 
Height - 6’2
Weight - 210


425 back squat 
175 strict press
465 deadlift

1065 total 

I did this workout at home instead of at the gym…I only have 480 lbs of weight and I’d have to load a dirty bar (uneven) to go higher than 465. So my deadlift is lower than usual in my total but I’m happy with this coming back from a shoulder injury…this is about 85 percent of my best total post injury (shoulder from football years ago) so I’m stoked…

Checked the box'ish today.  Focused on technique and as trial for my back. Not doing 1RM for the time being.
Worked up to 5-7 reps each
BS 185#
SP 105#
DL 235#

Squat 325
Press 138
Deads none, back injury 

790 total. 
380 squat
225 strict press
185 deadlift (can’t do much due to back injury)

955 total.
355 squat.
155 press.
445 deads.

970 is my PR.  One day gonna hit that 1000 mark!

39/m/6-4/215

120 Kg Back Squat
https://youtube.com/shorts/FFihjp0vLVY?feature=share
---
70 Kg Strict Shoulder Press
https://youtube.com/shorts/BdZe54ZIpw0?feature=share
---
150 Kg Deadlift
https://youtube.com/shorts/bTCbGlgxOxI?feature=share

Modified
--
5x 1-minute AMRAP sets of:  

Back squats @ 25 kg bar 
Shoulder press @ 25 kg bar 
DB deadlifts @ 2x 15 kg DB
2' rest between sets

B/ Squats: 11/12/14/14/15 = 66 (compare to: 63)
S/ Presses: 11/9/9/8/6 = 43 (compare to: 46)
Deadlifts: 22/24/25/21/21 =  113 (compare to: 110)
-
Peace.

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

BS - 170
SP - 105
DL - 230

Total - 505

M/23/130lbs

778 PR by 3
BS - 270
SP - 153
DL - 355

Total 695: BS 255, SP 155, DL 285 Pr. 
Wife 5ft. Body weight 86lb. 
Total and first time maxing 200: BS 65, SP 35, DL 100 

Nice job, Mike. And you’re right…your gym, your rules!

12 min AMRAP
12 kb swings, 53#
12 shoulder press, 65#
12 ring dips
4 rounds + 10 kb swings

59/5’8”/157

495
125 press 
185 squat
185 deadlift

275 kg | 92.5-52.5-130 kg

First real Total since (200120) - no squat stand in the garage:

BS - 210 (205)
SP - 110 (110)
DL - 320 (315)

640 (PR)

BS 255# ***
SP  150#*
DL 290#
m/52/175
*** Did BS yesterday and did some triples at 235# and a single at 255#
*SP ties pr for CF total from 2014, but technically I didn't do BS before hand---but it's my gym, and I'm taking it:)
compare to
BS 250#
SP 145#
DL 275#
m/51/175

Hell yea!! This is awesome Rena and Jesse!!

Age-33
Weight-175
Height-5’-8”

1,000lb Total 
Back Squat-395
Shoulder Press-185
Deadlift-420

Back Squat 315
Shoulder Press 185
Deadlift 345

Squat 285
shoulder press 165
deadlift 315

Champions Club Scaling Notes

RANT
Nothing to rant about today

WORKOUT THEMES
Weightlifting. Single modality (kind of). A test of absolute strength, but with a little bit of strategy involved.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

TECHNIQUE SCALE
Pick one lift, do sets of 10+ reps

CONSISTENCY SCALE
As is, go 7 seconds on the way up and 7 seconds on the way down of each lift

INTENSITY SCALE
Do a short sprint or burpee set before each lift

MY STUFF
Did a bunch* of sets of strict press at 135 between cleaning stuff
*by a bunch I mean some**
**by some I mean 5
Also pretty much skipped the entire 11 am session to play 2-on-2 with Owen, Chase, and Aaron. We ended 1-0***
***after a few warmup losses

GENERAL FEAR LEVEL: 4

Today: 315/160/365 = 840#

12/28/21: 315pr/155/355 = 825#
8/4/21:  275/145/345 = 765#
10/19/20: 305/155/370 = 830#
6/21/20: 285/150/345 = 780#
1/20/20: 245/125/300 = 670#

Back squat, 1 rep 315 lbs
Shoulder press, 1 rep 160 lbs
Deadlift, 1 rep 325 lbs 
Total 800 lbs

Anyone reading this lacking the benefit of proper coaching should be aware that you can tie your back into knots doing it wrong by being forward onto your toes. That happened to me until a coach said "stay on your heals". Fixed, instantly. Now I'm happily at 2x bodyweight, and it feels easy. All those deadlifts in the open were a breeze.

Might be the difference between a high bar vs. low bar squat.  In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.

Check out this site below for more in depth insights between the two.

https://barbend.com/high-bar-versus-low-bar-squats/

I don't know how he keeps his torso so vertical.  I think I'm way further forward when I don bs, esp. heavier ones.

My god, I never knew how bad my form was until I watched this video and gave it try. I'm pretty sure 95% of my body was pushed ahead of the bar. Tried using proper form with an empty bar and quickly felt the difference in my whole body.

Some people call the deadlift dangerous. Think those people will ever need to pick something up off the ground? It's dangerous NOT to train the deadlift.