245-255-265-275(questionable depth)-280 (questionable depth) Rx'd

Stretch and scales 5 minutes each, before and after. 

CFWUx2 BS 10 10 5 3 3
100kg 100 105 105 110kg

SLIPS 20m EMOM S-40secs, L-20s, I-30s, P-30, S-40s.

5x5s 85. 90. 90. 90. 90
Prev. 5x3s 85. 95. 105. 105. 105
Had a back problem recently so didn't want to push too hard.

E4MOM, and on MaxRack

5x240

(lighter than usual, but first time fasted.  try +5-10# next time)

3s @ 85. 95. 105. 105. 105kg. No catchers at home so went for strength.

270 
275
285
290
295

295-305-315-325-335lbs. 

At least 4 back scales and 3 front scales while building up. 3x:30 each leg back scales and 2x :30 each front scales after post max effort stretching. Did elevated pigeon for 5m, elevated pancake/ straddle 5m and stretched quads between from scales. Not much stretching prewod. 

40/186/69.5”

100kg 
120kg 
120kg 
130kg 
130kg

275, 295, 315, 320, 325-fail

210,215,220(F),220(F),215(F)

295-305-315-325-330

135/185/235/265/285
Finished with 3@265

M/60/6’2”/230

1-255
1-275
1-285
1-305
1-305
320 is my 1RM

Focused on technique today.
5 @ 105 lb., 115. 3@ 125. 2@ 135. 5@ 125. 3@ 135. 5@ 125.
Completed 07/09/2019.

255#-255#-255#-255#-255#

Coming back from a lower back/pelvic injury I scaled to 5x5 with 35 kg/77 lbs 

265-275-285-295-305 (PR)

315, 325, 335, 345(questionable depth), 345 Rx 

Subbed back squats with front squats.  Did 3 sets of 10 starting at 95 then increased to 135.  Fingers aren't used to holding the bar in the front squat position yet. 

I think I forgot to post Monday. Technique / volume:

10 x 120lbs
10 x 120lbs
10 x 130lbs
10 x 130lbs
10 x 140lbs

Scales before were ok; scales after were embarrassing.

175-225-245-265-265

225'295-295-320-295

D
55-75-95-95-95

205
225
245
255
255

Rack setting
24/23 9/8

Back squats
10x 95
10x 145
10x 145
10x 145
10x 145
focused on technique today

43/6'3"/200
325-345-355-315x2
5 mins scales before/after

185
205
215
235

All in lbs. - 270-285-300-320-340(PR!)

225-245-275-275

M / 31 / 149lbs / 5'8"

225.245.245.255.245

Back squat 1-1-1-1-1 reps

Focusing more on better form and depth for a while since last time this cane up.

Progression from 135 (10), 155 (8), 175 (6), 195 (4), 225 (2), 245 (1) x 5

Stretch and practice scales before and after.

315-365-365-405-405

195-205-215-225-235

355-365-375-385-395(f)

245-265-295-305-315lbs Rx

54 YOM 5’6” 216.5

Back Squats
275X1 ^
295X1 ^
315X1 ^
335X1 PR
345X1 PR ^

295/295/295/335/345F

dynamic stretching in lunge/squat + 2 x 5 front scale hold into back scale hold/side

back squat in kgs 150-156-160-160-160

3 x 20 second front scale + back scale hold /side
5 min in forward fold
10 min in pancake

154Ibs-176Ibs-198Ibs-220Ibs-231Ibs-243Ibs-254Ibs

This workout is a nice complement to the upper-body dominant gymnastics session yesterday. Today will be a great day to attempt a new back squat personal best or just get some volume under heavy loads. I will use results from the prior effort, on 190428, to help manage loads. A good starting point could be to have the first set start at 85-90% of a previous 1-rep max, which will require adequate build-up time.
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 submaximal 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 or start to shorten their range of motion.

295/305/310/300/300

M/44/6'2"/185#

Back in the mix suspects survived our cruise even our stop in the Dominican did do some wods on the boat but won't bore you with those details...today did 14" box squat singles
205/215/225/235/240 

Back squats
10-135#/ 10-155/ 10-185/ 5-155/ 5-135
Barefoot, went with volume today. Scales between sets. 

106kg,116kg,126kg,136kg,138,5kg (fail)

110, 130,140, 150,150

Back Squat 5x5
185/205/185/190/195

Practiced technique on Front Squat 3x5
95/105/115

Practiced technique on Snatch 3x5
65/65/65

Dusted off the GHD and did 21/15/9

245-275-295-315-315

1: 225lb
2: 275 lb 
3: 305 lb
4: 315 lb
4: 325 lb 

120/140/160/200/220
And stretch scales front and back

215-225-225(2)-225#
After 10-rep squat sets yesterday, just wasn't in the mental framework for heavy squats today.
3x8 single arm DB shoulder press, 35# DB

rx
barefoot
195/205/215/220/220

Rosen Warm-up; Stretch & Scales;
45#X5/75#X5/95#X5/125#X5 (no rack; clean to back squat)

Hi everyone

Can someone please send me a video with demonstration about WOD 190701?

in my understanding

I have to do Back squad: https://www.youtube.com/watch?v=ultWZbUMPL8

So I do one rep and do: https://m.youtube.com/watch?v=WgXaf7g0Pyo

then: https://m.youtube.com/watch?v=Arh2Q_prqvw

and so do it all again for 5 reps or until fatigue/fail???

Thanks

365 - 365 - 365 - 365 - 365lbs

Last time I did 385lbs across.

100kg-140kg-160kg-180kg-210kg

안양공식인증지부 크로스핏힘
365-375-380-365-315LB
강경택 45세/180cm/90kg

Scaled to 5reps:  55/65/75/85/95/105/115#
Stretch and scales also.
Switched to higher reps so I could keep the weight lower.  Knee & back are getting better!  Not bad for a two a day, no time tomorrow.

Can someone please clarify for me what Scales is? 

INTENDED STIMULUS


Let's start this week strong! It has been a while since we squatted heavy not in the context of a CrossFit total. That means you don't need to worry about anything else but squatting. Today you will have time to warm up that movement really, really well. Treat each repetition as if it were your max. Don't wait for the bar to be heavy to act like it is. Respect all the weights and use your sets to really dial in your movement. You want to arrive to those five singles ready, excited, and confident. From then just squat with fire and love. Trust your body: it will know what to do. Remind yourself of one thing: you want the heaviest squat you have today with awesome mechanics. If that is a PR, so be it, if not it does not matter. The purpose is not to best yourself, it's to lift the heaviest you can today. For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique that should be your focus today. The options below might help you! 


OPTION 1 
For athletes with good movement patterns but not familiar with going super heavy.


Back squat 5-5-5-5-5 reps
Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one. 


OPTION 2
A. Tabata of air squats to a target


B. 5 supersets
30 seconds bottom of the squat hold
30 seconds arch/superman hold
rest 1:00 between super sets


C. 5 supersets 
3 bottom-to-bottom squats 
3 super-slow squats
rest 1:00 between supersets


NOTE ON MOVEMENTS


Bottom-to-bottom squats: Lower to full squat position (thighs parallel to floor or below), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds.


Super-slow squats: Take twenty seconds to reach bottom and twenty seconds to reach top
again.


NOTE ON STRETCHING


Check the Youtube video: "Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD". This is now a classic mobilization for squats. Try it!


And since you are already on the YouTubes, check the video:  "CrossFit - "Just Squat" with Greg Glassman"

Globo scale: if you have access to a barbell and rack/rig, this one is as Rxed. 
Remember to use a spotter, spotter arms/pins, or bumper plates (for dumping) for safety reasons.   

For those of you in a hotel gym or gym without a barbell, you have a few options.  1. Smith machine squats (not optimal but allows for heavy loads).  2. A weighted dumbbells single leg movement (pistol squat, box/bench step up, Bulgarian split squat, or lunge), work to a heavy set of 3-5 on each leg.  3. Work on pistols or progressions today.

Warm-up for 190701:
GENERAL WARM-UP

2 rounds of:
5 Turkish get-ups, each side
10 goblet squats with a 2-sec pause at the bottom
15 good mornings with an empty barbell
Row 90 seconds 

SPECIFIC WARM-UP

Back squat
Perform 5 reps of each step with an empty barbell:
- 1/4 back squats
- 1 & 1/4 back squats with pauses
> Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again
- Back squats

Build up
Build up to first working set by doing sets of 5-4-3-1-1
> First working set should be challenging and above 85% of 1RM

Champions Club Scaling Notes:

RANT: 
I don't know why but I had a feeling this was going to come up (I didn't look ahead, either). We have been getting crushed with some of these workouts recently - especially in terms of volume - and going for a nice 1-rep max can serve as a recovery as well as a test. All of the scales can act as a skill transfer to the back squat if you use critical thinking. Start from the feet and work your way up and see what connections you make.

For the group, don't feel married to the 1 rep sets, or even the back squat in general. A squat is a squat. Front squat, overhead squat, and deadlift all might be better options if you are short on racks and wanted to do a weighted squats. If the weight won't get heavy enough, add a small dose of fatigue (like 8 fast burpees before a set) and see how 135-lbs. can feel like 300.