10 x 2 bsq in kg
112,5 - 115 - 115 - 110 - 112,5 - 112,5 - 110 - 110 - 110 - 112,5

225, 245, 255, 265, 265, 265, 265, 265, 265, 265

M/27/5'8"/170lb
CrossFit AFK

345lb-345lb-345lb-345lb-345lb-345lb-345lb-345lb-315lb-315lb (Really wanted to keep it at 345lb for each set but my midline is smashed. Squats were pretty slow.)

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

compared to 275-285-290-295-300-305-310-315-320-325

switched a set of 290 to 320 this time around

100-110-120-130-140-140-140-140-140-140 kg

265-275-280-285-290-295-300-285x2x3 or 4 sets, not sure. Slept wrong and low back hurts a little today but felt no worse squatting heavy. Used a 12” butt target, belt, and lifting shoes. 295, 300, and the last rep at 285 were a grind even though I rested 2.5-6min. (More as I went on) Had a rough night/morning of digestive issues…

Completed 11/2. Still recovering from lower back injury. 

185-225-245-245-245-245-255-255-255-255. 

Up to 295 in January. 

205, 225, 245, 265, 285, 275, 255, 235, 225, 215
30lbs less than January - but 25lbs lighter

M/36/6’/175#

275/285/295/305/320/310/305/300/295/285

Deo gratias

135
225
295
305
310
310
310
315
315
320

95,115,135,155,175,205,225,235,245,255
42min

M/30 yo/210#
built up to 395#

95-95-125-125-145-145-155-145-125-95

M/22/5.75


225-255-285-315-345-375-375-385-385-375

Did 5x5 front squat. 
175,185,195,205(3),205. 
Felt good today, wish I’d started at 185. 

Pb 405 squat

135/185/235/265/285/305/315/325/335/345/355
M/35/197

185lbs.+ Bands for 5 sets
220lbs.+ Bands for 5 sets


Classical Dynamic 

50% for 5 sets 
60% for 5 sets

Went for Speed!

Added Bands for all sets.

Almost Rx
Performed as 2 ring muscle ups from knees to 65" rings(no push off), 4 kipping HSPU, 8 kettle-plate swings @70lbs
13 rounds + 2 reps
M/30s/225lbs

Son(14)
Performed as 2 parallel bar dips(barbells on rack), 2 strict pull-ups, 4 feet-elevated pikes(3rd step), 8 kettle-plate swings @45lbs
10 rounds + 10 reps

5x2 @155 lbs
5x2 @185 lbs

Went every 2:30. Haven’t done a dynamic day like this in years. Glad I watched the video first. 

185lbs for all 10, after a 4 mile run/walk. 

305-305-315-315-325-325-330-330-335-335
M/42/190

225-225-230-230-235-235-240-240-245-245

GWU: 2x
1 min Row/10 SLDL/50’ Walking Lunge

SPWU: 10 SQT Therapy 
5 BSQT Empty Bar
5 BSQT Empty Bar :5 descent 
Build Up: 3x4/2x3/1x2

CoolDown: :45 Spider-Man 

200-235-235-250-250-267.5-285-300-320-335(x)

Kg 60-60-70-70-80-80-90-90-/

135#s for all 10 sets of 2. I paused 3-5 sec at the bottom of each rep to work on mobility & worked on my speed out of the bottom. 
Did this one after the bike & c&j workout. 

M/39/160
#225 Rx

135-185-205-225-245-255-265-275-275-275lbs

Rx
Back Squats (2x)
225(x2),245,265,275(x4),285,295
M/30s/225lbs

Son(14)
95,135,155,165,175(x4),185,195
Then 225lb single for his PR, show off 😏

My right hip is jacked. 225x6 then mobility 

M/48/6'2"/180#

14" box squats
155#-185-195-205-210-215-220-225-230-235(1)

Modified, using a 25 kg bar:
--
10 sets of AMRAP in 1 minute of back squats
2 minute rest between sets

> 17 + 19 +19 + 19 + 19 + 18 + 15 + 15 + 14 + 15 
--
Peace.

225,225,235,235,245,245,235,235,225,225

205-225-245-265-275-285-295-305-315(1 rep)-315(1 rep)

220127: 205-225-245-265-275-285-295-305-315(1 rep)-315(F)

131205: 95-115-135-155-175-205-225-235-245-255

135-155-175-185-195-205-215-225-235-235-235-225-205-185-155-135 x2

Lee 110-120x1-110 Kg for all other sets
Noah 40-45-50 Kg for all other sets

95-125-145-165-185-205-225-245-235-235-235-225-205-185-165

195-205-215-220-225-230-235-220-220-220
TW = 4,370lbs

Last time from 180 up to 235 (PR), TW=4,170; this time +200lbs TW

1/27/22: up to 275#
Today: up to 275#

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Single modality. Squatting with an emphasis on stamina (more sets than usual). High output followed by full recovery

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
Same format, 10+ reps per set at a lighter weight

CONSISTENCY SCALE
Have a set rest time in between sets (not full recovery) and also be strict on how fast you stand up out of the squat; if it's too slow either try harder or lower the weight.

INTENSITY SCALE
Do a short burpee set or sprint before each squatting set.

MY STUFF
Did a different workout. Probably need to circle back to this one.

GENERAL FEAR LEVEL: 4

135-135-150-165-165-175-175-185-185-185

185/185/205/205/225
240/250/235/235/235
m/52/175
pr was 260 back in 2012.
So cool having HQ have the compare to dates---Thanks!

135 - 225
Increased 10-lbs each set

YMCA. Lower back still tender, took it easy. 

185-205-225-225-225-235-235-235-240-240

220127- up to 295

112 kg (247 lbs)

Globo wod: If you have a rack, stands or rig, a barbell and plates you're all set. Get to work. If you are using iron plates today use spotter arms, safeties or pins in the rack or rig, or use a spotter for sets near failure. If you are using bumpers without safeties or a spotter know how to bail out before going heavy.  If you only have a Smith machine and no bars/rack, let's load it up today, then do unilateral leg work post. Dumbbells sub dumbbell weighted pistols or dumbbell bulgarian split squats depending on your capabilities. If you max the available dumbbells do AMRAP sets. 

Bit confused on the programming for today; should we build to a 2RM or do a dynamic effort day?

Charles Meyers
January 26th, 2022 at 6:19 pm
Commented on: 220127
Workout of the Day for 220127:
Back squat 2-2-2-2-2-2-2-2-2-2 reps
115-125-135-155-165-175-1801185-205-220
week 6 of recovery from meniscus tear getting better
MONDAY
221017
Workout of the Day
Back squat 2-2-2-2-2-2-2-2-2-2 
135-145-160-180-190-200-215-225-245-277.5 reps