CFWUx2 10*20/40kg 5*60kg

70-75-80-85-90 95-100-100-90-90

E2MOM, actual back squats

185x10

(tough, but doable)

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.

175/185/195/205/215/225/235/225/225/225

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

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/