Back squat = 340lbs
Shoulder press = 150lbs
Deadlift = 450lbs
Total = 940

September 15th, 2021

wu: bike, scales, planks
skill: db variations

wod:		cf total
			1 rm bsq 110 kg
			1 rm press 52 kg
			1 rm dl 130 kg
				292 kg

post: bike

Didn’t have access to a barbell and rack so I improvised some squat type work that emphasizes my weaknesses. 
5x7reps each side  weighted shrimp squats, 10lb Db
Then played a bit with:
5-7 presses to handstand hold (2 lowers)
Then maxed out overhead with:
5 sets of wall facing HSPU:
set 1:4partial reps and a negative 
set 2: 3 partial reps+neg to headstand
set 3: 2 partial reps plus full rep 
set 4: 2 full reps
set 5: 3 full reps (pr)
 
Could have followed that up with a few hill sprints to get some posterior chain recruitment in substitute of deadlifts but I didn’t think of that until today! 

181/42/176cm

BS 255
ShP 130
DL 325

Crossfit Total 710lbs

BS: 305
SP: 145
DL: 355

42 / 6’0 / 190

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

885lb (355-125-405)

Back squat 145 (all time 165)
shoulder press 65 (all time 70 or 75 I can’t remember)
deadlift 210 (15# PR) hell. yes.

F/24/5’5/140
CrossFit AFK

415 backsquat (NEW PR)
145 shoulder press
425 deadlift(2) (failed435) (pr445 ultrapumped)

985 lb total

Male Rx 175cm 82kg 23y

210804:back squat:140kg,shoulder press:60kg,deadlift:150kg.Total：350KG.https://youtu.be/-ywlKOqChX8
190709:back squat:150kg,shoulder press:65kg,deadlift:160kg.Total：375KG.
200120:back squat:140kg,shoulder press:60kg,deadlift:165kg.Total：365KG.https://youtu.be/sPsSTLofgQs
200621:back squat:155kg,shoulder press:66kg,deadlift:170kg.Total：391KG.https://youtu.be/ZICgZaO6_YY
201019:back squat:160kg,shoulder press:65kg,deadlift:170kg.Total：395KG.https://youtu.be/An7i5lJSFOM

210804：140kg，60kg，150kg.https://youtu.be/-ywlKOqChX8

Back Squat: 315
Press: 155
Deadlift: 420

Total: 890

M/28/200lbs/6’1”

Completed today, Monday 8/9, with a twist: I combined it with WOD 210725 (5-5-5-5-5 back squats), which served as "warm-up".

Squat = 235
Shoulder Press = 115
Deadlift = 275
TOTAL = 625 lbs

Last time:
210+110+280 = 600 lbs
So, better squat, better press, worse deadlift.

Note: I set a 5-min time cap to find max (following warm-up reps); if no cap, I probably would have bested the 280 DL, too.

355
175
415

945

Worked on drilling technique.
5+ reps each working up to final weight of each:
BS - 225#
SP - 105#
DL - 275#

Male, 49 y/o, Rx

Back squat 275-305-320
strict press 150-160-170
deadlift.       290-315-335

no pr’s 

Beginner

Squat:

145, 155, 160, 175,

Shoulder:

95, 105, 115, 125

Dead:

135, 145, 165, 175

Total: 475

Squat: 345
Press: 165
Deadlift: 475

Total: 985

745 total

BS 285
SP 140
DL 320 (all weight I had at home)

5-5-5-3-3 reps for each:
Sq 55-65-70-75-75
pr 35-45-45-50-50
DL 85-95-105-115-120

Woowee!  Went with beginner option: Back squat - 135, 185, 205, 255.  Shoulder press - 95, 105, 110, 115.  Deadlift - 135, 205, 255, 275.  Took a while for everything to stop crack-a-lacking…Thx for the joint loosening workout!

Today:  275#/145/345 = 765
10/19/20: 305pr/155pr/370pr = 830#
6/21/20: 285/150/345 = 780#
1/20/20: 245/125/300 = 670#

750lbs total
BS 280
SP 145
DL 325

Only 2x 9,5 KG dumbbells available, so modified this one to:
--
4 1-minute AMRAP sets of DB front squats, shoulder presses and deadlifts
SCORE: Squats  - 18/20/20/22 / Presses - 15/16/15/15 / Deadlifts - 23/26/25/26
-
Completed a few more sets to hit 100 reps for the squats and presses and 150 for the deadlifts.
Shoulders still sore from recent beatings.
Despite the light weights, nice workout.

Back Squat 205#
Strict Press 135#
Deadlift 265#

squat 165DL 225 overhead press 135 sets of 3

back squat 275
deadlift 385
push press 155

wife 

back squat 250
deadlift 245
push press 75

tryed to deadlift 405 but couldn't pull it off the ground. PR on the back squat to scared to go any heavier. PR on the push press..also scared to go any heavier. 

Squat - 285
Shoulder Press - 155
Deadlift - 310 (max at the home gym)

Total = 750lbs

Squat felt jenky, thought I could go heavier maybe need to warm up more. Press is maxed. Deadlift definitely not. 

Got a lot of WODs to makeup, did Andi yesterday and sore as hell today. Followed this with 7/30's sprint plus deadlift for which I also used the above weight. Results there. 

Back squat 345 - Press 195 - Deadlift 460
Total = 1000-lbs
25-lb PR over 201019 which was 975.
Might have tried for a bit more on the deadlift but ran out of time.
m/53/5'11"/200#

Back squat: 205
Shoulder Press: 70
Deadlift: 215
Total: 490#

Compare to:
Back squat: 210#
shoulder press: 70#
Deadlift: 230#(PR- due to no more weight)
Total: 510#


No new PRs, & my Total PR is 520# (6/21/20) so a little disappointed today. 
My joints have been very achy the past week, maybe my fish oil that I've been out of definitely was doing me some good. 

Back squat, 1 rep 280
Shoulder press, 1 rep 155
Deadlift, 1 rep 305

Press 115 x5 
BSQT 245x5 lol elbow pain high back
DL 235x5
Tab Sprint

Globo scale: Its been awhile since I've been here but after the Crossfit Games I figured I would resume this project.  It was awesome to see everyone at the Games that I havent seen in 2 years (or a year and a half, if you were in Miami for WZA last year) and a shoutout to the fan workout staff for a well ran fan experience, and the other volunteers and vendors for an amazing event.

For this, it is strongly recommended to find a gym with the proper equipment and follow the scaling recommendations if needed.  Most globos will have a barbell, rack and plates.  If you are in Planet Fitness, hotel, or a similar gym (or only have dumbbells), load up the Smith Machine (yes I know) or work up to a heavy dumbbells front squat, strict dumbbell shoulder press, and dumbbell deadlift.  If you max out the dumbbells, go for max reps of the movements with good form.  Bodyweight subs warmup then perform three sets of max weighted pistols, strict HSPUs , and banded good mornings or supermans, (or try to deadlift your car or some odd object, safety first).  Scale as needed. 

Back Squat 1-(287 lb)
Shoulder Press 1-(165 lb)
Deadlift 1-(364lb)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A much-welcomed "easy" day after 6 freaking workouts in a row!

MAIN DECISION
Is my body feeling geed enough to go for legit prs, or am I going to go for quality?

TECHNIQUE SCALE
Pick one lift, regular max effort format, try sets of 5 or 10. Deadlift might be best bet here.

CONSISTENCY SCALE
Same as technique scale

INTENSITY SCALE
Do a short burpee set or sprint before each lift, make a light weight feel heavy.

INJURY SCALE
Upper-body - Back squats
Lower-body - press

MY STUFF
Did deadlift at 375 (missed 385 and 390)
Then later in the day did sets of 50# dumbbell strict press between mopping the floor

GENERAL FEAR LEVEL: 5