E4.5MOM

165 x 5

225, 225, 225, 225, 225

Modified:
--
Back squat @ 25kg 
12+15+18+21+25 reps 
3' rest btw sets.
..
Peace.

Kg 50-60-70-80-90

Accessory:
4 Strict C2B
10 Bradford Press 

Still sore from the open workout I did yesterday. 
5x5 Squat 265lbs

295,305,315,325,325
M/42/195/5’7”

225
225
235
235
245 ( 3 reps )

5-145
5-145
5-150
5-155
5-160

185-185-195-205-205

44 / 6’0 / 190

M/37/6’/180#

255/265/275/265/275

Deo gratias

225-245-265-285-305

Back squat 
5 X 95
5 X 115
5 X 135
5 X 155
5 X 175

Begginer
today I had a clean session so I did a front squat
kg
60x5, 70x5,80x5,90x5,102x5 - my PR 💪✅

Rx, kg
Air squats, 60x10  100x6
120x5, 130 x5, 135x5, 140x5, 140x5, 

5x5 @ 225

245-265-285-305-320!

compared to 235-255-275-295-315!

Warm-up:

Bar x 5, 135 x 5, 225 x 5, 275 x 2

WOD:

5x5x315

225#

Back squat, 5 x 5
135/185/225/245/225
Pressure in my knee on set 4 so backed off the weight

As Rx: 110, 120, 110, 100, 115kg. A good gauge of how far off my normal numbers I still am, but also of how much I've gained back in a few short weeks. 

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

(= Elastique vert rogue)

https://youtu.be/CQXKIM9axZY

95, 100, 105, 110, 112.5 [kg]

255 x 5 x 5

5x155#
5x155#
5x165#
5x165#
5x175#

205-225-245-265-285 (PR for set of 5)

220923: 205-225-245-265-280

210725: 205-225-245-265-275

210215: 205-225-245-265-270

Back Squat (5x5)
225, 255, 275, 275(x3), 275
Legs were hurting today

220923
225, 255, 275, 285, 285

Son(15)
135,165,175,185,205(x2)

225-235-245-255-260 

Looks like I am back to early '21 shape! 260 is the max at the home gym, next weight up would be 275 which would be an injury risk. Do feel like my form is improving and really deep range of motion every rep!

220923 - 225-245-245-225-225 (lower back pain limiter)
211110 - 225-245-255-255-260
210725 - 225-235-245-255(Fx2)-NR (injured hamstring)
210215 - 225-235-245-255-260

155
185
205
220
220
m/52/175
compare to
185
195
200
205
215

From other compare to's this is the most I've done in about 5 years---Pretty happy.

Tweaked my back Thursday in Open WOD. (I think I did a bad clean.) I kept the weight low and focused on technique. The back tweak forced me to keep the bar in perfect position and travel in a perfect, vertical line: stray just a little and feel the pinch.

120-145-170-170-170 all with awesome technique

185-225-235-245-245lbs

225-235-245-255-265

SLIPS then
BS x 5: 135-155-175-195-215-225#
Compare to 210215: 135-155-165-185-195-205-215-225#

Didn't get to this Rx the last several times programmed for varying reasons.  Wasn't really feeling it today - not terribly motivated, knees were sore to start, etc.

5x5 back squats, all at 225# after warmup sets.

135-165-185-215-235(drop set)-235(ds)-255(ds)
With a little SLIPS and jump rope

90-110-130-145-156kg (fail 3/5)

SLIPS
4 set Back Squat @ 225lbs x 5 
1 set @ 235 x 5

Today: 185#/205/225/255/235
9/23/22: back strain...up to 235#
11/10/21: up to 265#
7/25/21: 215/245 (3 reps)/275 (2 reps)
2/15/21: up to 250#
8/27/20: up to 235# (8 reps)
12/27/19: up to 225#

5 @ 70kg
3 @ 80kg
2 @ 90kg
1 @ 100kg

100 kg (220 lbs)

M/48/6'2"/185#

Test driving new toys at the gym 5 x 5 belt squats
180/200/210/220/230#

105-105-105-105-105 Kg

Up from 100Kg on 23/09/22

Done it yesterday before the WOD of Thursday 230126
5x5 75kg (appr. 165 lbs)

Probably, will play safe today and do my cardio 💪

Did this 5x5 back squat workout with 60kg (approximately 135 lbs)

Yet my physical medicine doctor just told me to stop squatting, my chiropractor told me the same for squats and deadlifts despite no back pain.  Don’t know what to believe 

Globo wod: Most Globo gyms have a barbell,  plates and a rack so you can do this.  Just kick out the squat rack arm curlers and get busy.  If you are using iron plates today use spotter arms or pins in the rack or get a spotter for the top end sets. If you only have a Smith machine (Planet Fitness type gyms or cruise ships) or one of those Max rack things let's load it up.  It's not the best but it will have to do today. Cash out with some single leg unilateral work if this is the case.  If dumbbells are all you have you can do either bulgarian split squats or weighted pistols (if your pistols are proficient). Do 5 reps on each leg for the weight, then go up.  If you max the available dumbbells do AMRAP sets.

The Open is coming.   What does that mean to the Crossfitter who does their workouts in a regular gym or at home?  It means that the test is coming.  My recommendation is to find an affiliate near you and see if they will let you join them for these workouts.  Check out map.crossfit.com for the nearest affiliates, and reach out to them.  Doing the Open workouts at an affiliate is the easiest way to make sure your setup is correct, have a judge, and have a supportive community around you.  Also you may find that you want to join the affiliate.  Now if an affiliate isn't near you or you can't make it there will be setup recommendations and scaling options here.  Remember to sign up for the Open at Games.crossfit.com . 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting. High output followed by full recovery. Squatting, not major upright torso demands. Stamina playing a factor in our strength output.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
Same format, 10+ reps per set

STRENGTH SCALE
Doesn't have to be 5 in a row - give yourself like 1:30 or 2:00 to do all 5 reps

POWER SCALE
Time each set of 5 and don't let it fall under whatever time you feel is fast enough

MY STUFF
Didn't get to this one. No good excuse.

GENERAL FEAR LEVEL: 6

Charles Meyers
September 22nd, 2022 at 5:41 pm
Commented on: 220923
Back squat 5-5-5-5-5
215-215-215-235-235
Back squat 5-5-5-5-5 reps
150-155-160-165-172.5
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