" Someday, science will show that exercise doesn’t exactly produce unnaturally ebullient or buoyant mental states as much as being sedentary induces unnaturally depressive brain chemistry environments."
I love how coach basically says we are the normal one and everyone else are the ones that are odd.  

MaxRack, and 10 minutes for each

265+120+325 = 710

(better than last 2x, but before was 270+120+330.  No failures on BS or DL, so can try heavier next time.)

Sq 105x2. Press 60x3. DL 135x3. All kg. Went for strength today and avoided putting too much pressure on some complaining joints.

325 high bar squat -felt solid (failed at 345)
165 shoulder press (failed at 175)
445 deadlift -felt like 490  (failed at 465) 

935 total, 20lbs less than last time. Squat was heavier by 10lbs. at least...

Did all this in the morning and I never go heavy in the morning. 

40/5’9”/190

Back Squat - 245 lb. (245 pr)
Shoulder press - 135 lb. (135 pr)
Deadlift - 325 lb.  (325 pr)
CrossFit total - 705 lb. 

Back Squat - 295 lb. (325 pr)
Shoulder press - 125 lb. (145 pr)
Deadlift - 375 lb.  (405 pr)
CrossFit total - 795 lb. 

160, 78, 170

Does anyone know a good average for a non-CF Games, female athlete??? 

132#/5’5” & not much bar bell experience!

F/132#s/5’5”/22 (CF Total: 450) 
(closer to 485 if I had a rack)
BS: 100 (no rack)
I’ve done 115 w/out a rack before, but I didn’t want to be that sketchy again! 😂
(I know I can get “at least” 135 with a rack!) SP: 110 *PR
DL: 240 (25#s short of 1RM) I’ve been working on strict hspu and pressing strength a lot recently & may have neglected my DLs a little! ☹️

Back squat - 100kg 
Deadlift - 160kg 
Shoulder press - 60kg

BS: 105 lbs
SP: 65 lbs 
DL: 230 lbs PR

Total: 400 lbs PR  :-)

Squat: 335 lbs. (PR)
Shoulder Press: 190 lbs. (PR)
Deadlift: 405 lbs.

Total: 930 lbs. (tied a PR)

Did Cindy yesterday so quads & lats a little sore.
BS: 250 (25# more than last time but still gradually increasing the weight b/c of knee), SP: 145 (10# more than last), DL: 265 (15# more than last but held off going heavier to see how knee reacts tomorrow)

765 total: not a PR, but reps felt good
BS:135(5)205(3)225(2)235(1)245(1)255(1)
SP:95(5)115(3)125(2)135(1)145(1)
DL:270(5)315(3)345(2)355(1)365(1)

Shoulder press #135
Back Squat#235
Deadlift# 335 

225#-155-405

BS - 330
Press - 150
DL - 355
835 lbs

Squat 225/Press 135/Deadlift 225. Total 585

130 kg back squat
63 kg shoulder press
145 kg deadlift

Back Squat 136kg
Shoulder Press 52,5kg
Deadlift 151kg 

215 bs
125 sp
300 dl 
Total 640#

Compare to 630#, increased 10# on deadlift

my last CFT my squat was an embarrassment (always has been) so today I did 

4x5 dumbbell bulgarian split squats each leg  35#   

3x10 dumbbell shoulder presses 45# 

1 set of knees to elbows to failure 22 or 23

In a time when health insurance costs are extremely high, fitness seems like less of an option and more of a requirement. I would go as far as to say it's almost a civic duty.

Spring Lake 5 Mile Run

32:33

One of my best with no weekly mileage this year. For anyone questioning the programming, just go with it, this works!

M/57/6'2"/178
Total = 685 
255, 135, 295 

This 15 lb. better than earlier this month and 35 lb. better than April. All tie or better my best CFT lifts in past 5 yrs.  

CrossFit Total 495

Back squat:195(PR)
Shoulder Press: 70
Deadlift: 230(PR)-all the plates I have 

Compare to: 500(PR) failed to get 75# for SP today, matched the other two. 


25 push-ups 
50 HSPU 
Lay to stand to lay rope pulls- 5/4/3/2/1
T2B- 4/6/8/10/12
4  60sec planks(Front, Right, Front, Left)
17:14

Sore from self-programmed heavy squats yesterday, so I did this little gem Stacey Thompkins posted back in Jan:
3 rounds, each for time, 4 min btwn rounds (95#)
15 deadlift
12 HPC
9 FS
6 push jerks
3 squat clean thrusters
2:13, 2:08, 1:58
Then repeat with 75#, 3 min btwn rounds
1:30, 1:29, 1:24

190124:
3 and 2 min btwn rounds
2:44, 2:37, 2:29, 1:50, 1:50, 1:55

I did thursdays WOD yesterday so today I tried CF total for the first time ever. Not optimal I guess without rest the day before but still worth a go.

Age 44, weight 76kg, height 176 cm.

BS 130 kg (5kg under PB)
PRESS 65 kg (dont know PB actually)
DL 160 kg (40kg under a 7 year old PB)

Not my top but then again not my worst effort. Been going really low on carbs for 1-2 weeks also.

This article supports that sugar restriction has a significant impact on NAFLD. Since NAFLD can lead to progressive fibrosis and end stage liver disease, it’s a big deal to be able to reverse it. 

https://jamanetwork.com/journals/jama/article-abstract/2721179
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4736733/

Over the last decade, there has been a rise in NAFLD, correlating with a rise in metabolic derangement. I’ve noticed a trend in otherwise healthy patients to have slightly elevated ALT (and AST) when ordered incidentally in the ED, or for other evaluations. Given the amount of fructose my patients consume in their daily diet, I suspect the mild elevations of their LFTs are early NAFLD. Just like diabetes and prediabetes, NAFLD is likely much more common than we know.   

Sugar sweetened beverages (SSBs) are similar to getting an IV bolus of sugar. I recommend to my patients to stop buying and consuming juice, Gatorade, and sodas. It’s a cost saving and effective way to protect your health. 

Opted out of the big bar today. Subbed lite/med-weight lifts:

Tabata back squats, 100lbs
Tabata dumbbell shoulder presses (seated), 25lbs x 2
Tabata deadlifts, 100lbs
Tabata elliptical trainer, Lev.12, for cal/dist

BS = 66 total (low = 8)
SP = 59 total (low = 5)
DL = 46 total (low = 4)
ET = 24.8 cal / 0.19 mi (low = 2.9 cal?)

Back Squat PR - 305lbs 5/25/19
Shoulder Press PR - 155lbs 5/25/19
Deadlift PR - 315lbs 5/25/19

780
Back Squat-285
Press-185
DL-310

M/60/6’2”/230

Squat - 300 lbs
Shoulder Press - 115 lbs
Deadlift - 300 lbs

Crossfit Total - 715 lbs

Worked on back squats and double unders yesterday, so today I completed:
Shoulder press 1 max rep 85 lb. (failed 90).
Then:
21-15-9: Deadlift 155 lb., burpees over the bar. 7:17 Rx.

Back squat: 355lb
Press: 175lb
Deadlift: 455, (475f)

Total: 985lb

Weights only go up to 180 so did this instead. 


With 30# Ruck
5 rounds for Quality 
10 squats
10 strict press
10 step ups
10 second bar hang

Fallen out of love with working out for a long time. Cancelled my gym membership and hitting the garage gym. It was fun to do this today! Not nearly as good as my last time I have recorded, but pretty good for just getting back into the groove!

F/33/5'6"/145

Back squat-125 lb
Press-65 lb
DL-135 lb
Total-225 lb

squat 365lbs press 168lbs deadlift 451.5lbs
984.5 lbs/ 447.5kg

I track my numbers on a google sheets doc, all lifts are the same no PR but does give me inspiration on what i need to work on, and think about whats important and why i do CF, is it to be the strongest person on the planet? Or is it to be the best version of myself, i think the latter, so maybe a few sessions of some extra heavy lifting may help but not if it interferes with my other endeavors outside the gym

Back Squat 165#
Press 90# (pr)
Deadlift 220#  and that’s all the weight I had in my garage gym, need to buy more plates.  😁

975lbs

BS: 385lbs
SP: 135lbs
DL: 455lbs

Failed 405lbs squat; failed 145lbs strict press; didn’t attempt a heavier dead lift. Anyone else feeling weak today. 

M/44/6'2"/180#

From Crossfit North Charleston

21-15-9
Deadlifts 225/155#
Bar facing burpees
*9 min time cap

Rest 2 mins

75 WBS 20/14#
50 Alt DB snatches 50/35#
9 min time cap

Rx'd except for WBS to 9' target limited by ceiling height 
6:44 / 7:23

126Kg Squat (PB)
72kg Press
147kg Deadlift

Gotta love the 0.5kg and 1kg plates ;)

안양공식인증지부 크로스핏힘
365 + 185 + 405 = 955 lbs
165.5kg + 83.9kg + 183.7kg = 387.8kg
강경택 45세/180cm/90kg

어제 안쉬었더니, 집중력과 체력이 회복이 덜됐다. 쉴 땐 쉬자!

I've been doing Crossfit for a bit over 7 years now and I'm struggling to figure out what the point of HQ's changes are.

As a garage gym athlete, HQ provides almost nothing at this point. Conspiracy tinted articles, no media content, no scaling guidelines, no interaction on social platforms and maybe a recipe.

What's going on? 

Champions Club Scaling Notes:

RANT:
One of the good things about having repeated attempts of something in a short time frame is the feedback we get. The concept of "blocked practice" talks about this; for example, on a micro scale, showing good technique on 1 rep of a back squat at any weight is more difficult than showing good technique on a set of 10 back squats because with the latter you are getting more feedback with each rep.

If we do one CrossFit Total per year, you are not getting as much feedback on that workout as you would if you are following it the way it's been programmed this calendar year. So use this to your advantage. Do not feel obligated to this specific rep scheme, or even order. Use the feedback on your last one to dictate how you approach this one.

Check a couple compare-to's ago for scaling notes

The primary goal today will be to lift more than 190509, especially since we are following a rest day. Determining loads for build-up and working sets should be much easier now that we have been performing this workout on a consistent basis. Athletes who are feeling good, and are going after a personal best, will be advised to build up to approximately 95% of their previous max and attempt a new PR after that. For athletes that are not feeling optimal today, I may have them stay sub-maximal in loading, while keeping mechanics sharp. 
I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements. 
During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics.
When coaching this workout, in a group setting, I will typically give time allocations for each movement to keep the class cohesive and ensure that I finish the class on-time. I will allocate times of 17-20 minutes for the back squat, 10-12 minutes for the shoulder press, and 15 minutes for the deadlifts.

Lol you people bitching at the programming are hilarious. 1. It’s free 2. There’s a shit ton of other programming you can follow if you don’t like what HQ is putting out. 3. You’ve done this workout once a month for the last 5 months but complain that it’s not varied, clearly you’ve never done an actual workout program with little variance, because once a month is still highly varied. Instead of complaining, why don’t you put the pieces together and understand they are hammering the parts they think are important. 

What happened to constantly varied CrossFit.com ? Last five months has been very disappointing in programming :(

Globo scale: as is.  Obviously the safety rules apply: spotters or spotter arms if using regular plates on the squat.  Deadlifts: use pads if the gym staff may yell at you for noise and control it on the way down in this case.

If without a barbell today, see about a guest pass/drop in to a CrossFit box, YMCA, Anytime Fitness, Golds, or any other gym with a barbell and rack that will let you do this.  If that is not possible, save this one for another day and just move today. Otherwise, work to the heaviest pistol, step up or Bulgarian split squat you can, followed by strict DB press max (or max strict deficit HSPU) , then single leg deadlifts with two dumbbells, getting heavier each set.  If you max, do an AMRAP set with the heaviest available dumbbells for each movement maxed. 

Intended Stimulus 


Heavy day! Think of this workout as a part of a three-session cycle that started on 190419. That time we went OG. We went for it with full force. For our second session on 190509 we focused on improving one specific aspect from that first session. We were on a mission to learn. We were focused on our behaviors and on letting the outcomes take care of themselves. Today let's refine that even more. Based on those two experiences, let's design a super-informed plan of attack. Of course our plan to build will be more accurate, but that is not what I mean. Pick a new aspect to focus on improving today; aim for something that will make your performance better. Can you brace better? Can you keep your abs engaged more? Can you mentally recover better if you find that you're not moving that much weight today? Give your brain a target besides a number of pounds. Something you can control and will make you a better athlete, today. 
Breathe, brace, and lift. That is our mantra.  
All the above applies no matter how you're scaling. If you are a new follower, check out the post for 190330.


Option 1 
For athletes capable of performing the movements, but not completely proficient with technique. 


For load:
Back squat, 5 reps
Shoulder press, 5 reps
Deadlift, 5 reps


Option 2
For athletes new to the movements.
5 sets of not for time
0:30 Bottom of Squat Hold
7 Tempo Back Squats @4211*
*4 seconds on descent, 2 second pause at bottom, 1 second ascent, 1 second pause at top


5 sets of not for time
0:30 Overhead Barbell Holds
5 Tempo Strict Press @4012*
*4 seconds on descent, 0 second pause at bottom, 1 second ascent, 2 second pause at top


5 sets of not for time
3 Pause* Deadlifts 
*2 second pause one inch from the ground, 2 second pause at knee