240-240-240-240-240 Rx'd

240-240-240-240-240 Rx'd

CFWUx2 10*20kg 10*40 5*60kg
70kg 80 85 90 95kg(not as deep)

E4.5MOM

145, 165, 185, 205, 225(f, 3 reps)

(got to 215 last time)

225,255,265,270,255

39 y/o M

January 19th, 2022; evening

wu: bike, slihps
skill: sg dbs

wod:			   5x5 bsq*
			100 - 95 - 90 - 92,5 - 95 kg

post: stretch, bike
* September 3rd, 2021: 85 - 85 - 85 - 86 - 86 kg

225

to 165
JonNYC

185lbs all sets 

255 for all 5 sets

M/28/6’1”/200lbs

Male 23y 175cm 84kg 

5 rounds 5 times 355lb all rounds

After some 95 lb power cleans 
And some rounds 12reps rows 

215, 245, 265, 285, 265

M/48/5’7”/180
5x165
5x185
5x185
5x195
5x205

155-185-205-225-235lbs

M/35/6'/175#

255/285/295/275/265

Deo gratias

5/103kg v
5/106kg v
5/110kg v
5/112.5kg v
5/115kg v

https://youtu.be/_xtNowtxFDk

85-95-105-115-105(did one rep, felt off, stopped)

F/25/5’5/140
CrossFit AFK

M/26/5'8"/155lb
CrossFit AFK

315lb-315lb-315lb-315lb-315lb (Tough and heavy, better hold this weight for each set next time, too)

completed 11/12. 

225-245-255-255-260

up from : 
22-235-245-255-260 in February

m/52/76"/267#

165-185-195-205-215

5 reps @ 135, 145, 155, 165, 175, 185, 195, 205, 215
1000m row 3:48

M/47/6'2"/180#

165-175-185-195-205#
Box squats 14" with hip circle band above knees if had a spotter would've tried 215#...next time

F**king B**ch BBR
For time
111 strict pull-ups
111 strict ring-dips
111 sit-ups
111 DB’s squats 22.5kg
-52:36

5x135, 165, 185, 205, 225
Still working my way toward heavy squats so went conservative.  Plus, low back and knees are tight/sore from installing new water heater yesterday.

225, 225, 235, 235, 245lbs

155 - 165 - 165 - 165 - 165

As on 210725, limited to a 30 kg bar, so did:
-
Back squat 12-12-12-12-12 reps
--
20 km of biking throughout  the day, including 10 km just before WOD. 

205-225-235-245-255

250 - 260 - 270 - 280 - 290 (5-lb PR) 
On the 4th rep at 280 and 290, stalled out but managed to push through and so on both sets had to resort to the "roar-it-out" method on the 5th rep which worked well today.
m/53/5'11"/192#	

Bunch of 135 reps and pauses for a warmup then185-225-245-275-305. Probably should taken 235 or 255 to bring up the volume, but whatever. Was on a time crunch and a even worse, a motivation crunch. 

225-235-250-255-260

haven't gone this heavy since….2019?

185/205/205/225/225

58 yo m 5’5” 150lbs

Back squat 5-5-5-5-5 reps

ascending sets

95-115-145-165-185

last set re-racked bar between reps

195-195-200-200-205

A little bit under my max but still challenging.

235-255-275-295-310

12/27/19: up to 225#
8/27/20: 235 (8 reps)
2/15/21: 250
7/25/21: 215/245 (3 reps)/275 (2 reps)
today: 205/225/245/255/265

135, 155, 165, 175, 180

July 26th, 2021 at 8:46 am
Commented on: 210725
115, 135, 140, 145, 150.

60-70-80-90-100 kg

170-175-180-185-190lbs

compare to 2-15-21
165-170-175-180-185

Back squat 5-5-5-5-5 reps
182.5-205-215-225-242.5

1165-175-185-185-135

5 sets of:

5 2x70#DBs front squat
10 2x70#DBs deadlifts 

2x5 @ 185#
3x5 @ 190#
m/51/175

225-235-245-255-265#

Globo scale: most globos have a rack, barbell and weights, so it shouldn't be a problem. If you are using iron plates consider using spotter arms in the rack or a spotter for heavier sets.   If you only have a Smith machine and no rack in your globo let's load that up and hit some heavy squats (I know Smith machines are bad, but in Planet Fitness or some cruise ships this is it).    If you only have dumbbells do heavy one legged variations of squats, such as weighted lunges, bench step ups, or pistol squats. Use the same set scheme as above, (5-5-5-5-5 each leg); if you max the dumbbell(s) do AMRAP sets.

Busy gym: Hog a rack and do it. If absolutely necessary allow others to work in, but avoid this at all costs. 

Bodyweight/ equipmentless sub:  let's work some one legged squat variation today, and finish with air squats.  Pistols, lunges, jumping squats, ect. An idea is to spend time working pistols, or to do AMRAPs of 5 minutes each of pistols, walking or jumping lunges, then finish off with air or jumping squats.  Then do a few hard sprints as a finisher. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. Squatting with heavy weight, high output with a long rest in between, little extra dose of stamina that makes it quite uncomfortable.

MAIN DECISION
Is my technique good enough for 5 reps to be a good dose?

TECHNIQUE SCALE
Same format, extend to 12+ reps per set, more sets.

CONSISTENCY SCALE
Don't take a full recovery. Game it out before hand to take a set rest in between (just enough to be able to make the lift but not enough to feel "ready" to lift, if that makes sense)

INTENSITY SCALE
Do a short sprint or burpee set before each squat set. See how your form holds up after heavy breathing.

INJURY SCALE
Upper-body - intensity scale, just sub one-arm from squats (most likely more than 5 reps)
Lower-body - 3 5-minute rounds of: 15 knees to elbows, 15 hip extensions. Rest 3-5 minutes between rounds.

MY STUFF
I actually did something yesterday with one of our kids who came in. So used today as more of a rest day. Practiced pistols between mopping segments of the floor and called that my squatting for the day. Also beat two of our soccer girls at soccer at the 4:30 session, which is just another testament to my athletic acumen.

GENERAL FEAR LEVEL: 6