245-250-250-250-250 Rx'd

SLIPS completed. 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211117/
Back squat 3*5/
Back squat 3-3-3-3-3 reps/
오늘기록 45-60-80-100-110kg(X)
최고기록(42/93/170424) 110kg/
수요일 저녁와드

CFWUx2
10*20kg 10*40 5*60kg
70kg 80 90 95 100kg

115-165-170-170-175
My 3rd was at 185 but I didn't get parallel so I didn't count it. I also added 3 calf raises and 3 DB jerks per arm after each set 

255-275-295-310-320

85. 95. 100. 105. 105kg
Dynamic SLIPS without break for 5 mins plus yoga

225, 235, 245, 250, 255

275-280-285-295-305 high bar back squat. Belted after 280. Squat shoes worn. 

6x 15s Lsit on floor emom then 6xfront lever lower, pullout and lower with each leg extended. Then 2rounds x30s duck walk calf stretch couch stretch and pigeon. 

155,165,175,185,195

M/35/5'10"/190

275-295-315-325-335

225-275-295-305-315

225-250-275-265-265

180130: 225-250-265(2)-245-245

100-102,5-105-107,5-110fail

255-255-255-255-255

275lb-275lb-275lb-275lb-275lb 

135 lb 
155
155
155
155

255-275-295-315-325(x2)

Probably could have gotten 3 at 325, but I don't think the 2nd or 3rd would have counted.

315 is a 20-lb. PR! 

225, 245, 255, 275, 295 Rx 

130, 135, 136, 130, 130kg. (286, 297, 299, 286, 286#)
A long way from my best back squat triples, but as I would tell my students it was hard for today!

225-255-265-275-285

Shoulder Press 5x3 @ 75 lb.
Back squats 3@135, 140, 145, 145, 145 lb.
3 rounds without rest: 20 calories row + 20 burpees over the bar (with large plates). 10:59.

Long time since I last heavy squatted!
135,155,185,195,205

Been following the main site for a couple of weeks now and loving it. I have gone heavier than this for 5 reps earlier this year, but I was feeling some mobility issues yesterday that made me feel like I was favoring one side of my body towards the bottom of my reps so this was as heavy as I was comfortable going.

Used Bryan Rosen's Warmups

295 - 305 - 305 -305 - 310

Scales 30s 
L-sits 30s
Handstand practice against wall
60s Plank

38/M/6'2"/265lb

M/175cm /74kg /39yo
80 kg - 100 kg - 110 kg - 115 kg - 110 kg

225-245-265-285-295

Back squats have never been my friend. It's hard for me to PR. If I'm lucky and the stars align, I *may* hit a 5lb gain, but this seldom happens. 

120-125-135-145-155 (2 reps)

3-3-5-5-5 back squats
195-200-200-200-200#
I misplaced my 5s in the move, so adapted  from there.
First workout in the new garage gym.  Floor's uneven, which really threw my scales off!

A mess today at 201. 
245 then got a call for 30 min. 
225(4)
225(5)
245(3)
Then got another call, gave up. 
Long time since heavy squats

205
215
225
250
265

Back squats 5x3 @ 80%=225

5 x 95#
3 x 135#
3 x 155#
3 x 155#
3 x 135#
5 x 115#

Stayed light to work on form/depth. Practiced scales in between each set.

M/49/6’6”/205
160#, 170#, 175#, 180#, 180#

205/215/225/205/205.

Nursing a sore back. Took it a little easier.

55#/65/85/105/125
SIPS (no l-sits)

225-275-275-295(1)-225-225*6

205/205/215/225/235F (did 2 and had to deload to 225 lbs for the last rep

SLIPS ✔

40/5’9/190/M/Vegan

275-295-300-305-315

255-255-255-255-255

F 37yo 150#
Previous 1RM was 240 but I’ve been traveling and got ill a couple times. Lost some strength and a lot of aerobic capacity.  Weights calculated based on 200# 
165/175/177/180/185 
Felt challenging but not difficult. Glad I didn’t overshoot and get mentally defeated. Weights felt good. 

In September 1rm was 235#
188# is 80% 
Started at 190 and stayed there all 5 sets.  Form was good but felt heavy, didn't sleep well.
SLIPS✅

185/225/245/265/ 5 x 225 
OH and front squats to warm up, didn't push it super hard today but focused on clean form

35/5’9/195/M

225-235-245-255-275

Hi Everyone- new to this thread.  I’ve been an avid CrossFitter for approx 2 years now (I’m 39) and in that time have spent a decent amount of $$ on online CrossFit programs - have to confess I never used MainSite until during this years Open.  It’s terrific!!!:...and Free!!!!  World class free programming - why is it overlooked?  Anyway - here was today...

Original BS 1RM - 265 approx 2 years ago

Today
255 - 265 - 275 - 280 - 285

Nice to be part of the family!

Joe

Male/38/5'4/161
1:30 min warmup on Assault bike 
183#/205/205/215/215

255 - 275 - 285 - 295 - 305 (ties PR)
m/51/5'11"/200#

When you consider that the NIH estimates that the cost of dealing with Alzheimer's Disease in the next 30 years could top $1.5 trillion (with a 't') the need for addressing it is self-evident, separate and apart from the incalculable human costs borne by the sufferers and their families. Big Pharma is on the case, of course, searching for some magic, patentable medication to treat it once it's declared itself. But if the connection proves out (as it looks like it should) that Alzheimer's is basically another dark star in the insulin resistance constellation, then addressing it by the same means as you would/should address diabetes or any other of the IR panoply of symptoms--e.g., through a decent whole food diet, replete with good quality (animal) protein from meat, fish, poultry, game, eggs, and dairy, fresh low-starch veggies and low-sugar fruits, nuts and seeds, and plenty of good fats and devoid of industrial seed oils, sugar and refined starches--seems like a promising and cost-effective option. The brain is mainly fat and it needs fat and dietary cholesterol to thrive. Starving it of these critical nutrients in the name of lowering LDL to prevent heart disease (which while erroneous has long been the purported reason to avoid animal fats and replace them with so-called 'heart healthy', 'vegetable' fats) is to my mind a blatant and callous violation of the foundational pillar of the Hippocratic Oath: first, do no harm.

Back Squats 
3@ 135/155/185/200/210(PR)

210# is my current PR so I'm happy I got 3 reps today. 

I love to see the improvement I've made over the years. Sometimes I don't see much improvement maybe only an extra rep or 5# here and there and that's still good, but when I look back farther is when I really see it! Compare to date,  I only got up to 120# now I start off heavier than that! 😊

90-100-110-122-125 kg 

Knee is aching today.. worked up to 205 lbs. then worked on hamstring curls/leg extensions for lots of sets. Legs got a good workout. 

155-165-175-180-180

315
335
350
365
375

I’m recovering from some health stuff so these are embarrassingly low numbers but glad I got Out of bed and did BS anyway. 

65#-70-85-95-100

Subbed like this:
4 minutes to complete max reps of back squats
4 minutes of a SLIPS element
- alternated for 5 rounds -

weights / reps:
95 / 40
105 / 35
115 / 31
125 / 30
135 / 25

Totals = 161 squats and 18,165 lbs

18026:
225 - 255 - 275 - 285 - 265lbs

Today:
315 - 365 - 375 - 385(PR) - 335lbs

Felt like I was going to puke well after me sets were done. During the 375lb and 385lb an irony coppery smell hit me hard. That made me nervous. I started very ambitious, the 365lbs was already a PR, so hitting 375lbs and 385lbs after that was all cherries on top.

Today is a great day to attempt a new 3 rep max and to get some volume under heavy loads. If you have been following along, use maxes from September 6 to help guide this workout. A good guideline is to have all sets be above 80% of a 1-rep max. For today, starting at 80% of a 1-rep max and building up to a 3-rep max can be a general guideline. This means that I will need to ensure adequate build-up time, prior to attempting any actual work sets. I will have athletes build-up for at least the first 2 sets. If a max is achieved prior to the final set, I will have athletes reduce loads by 10-15% for the remaining sets.
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 true 3-rep max efforts. For these athletes, I may have them do sets of 5 reps at sub-maximal loads. This will allow for more practice time with the movements. I will not have athletes do more than 5 reps in a set as this will take away from the intended stimulus of the day.
During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten range of motion.

315

135-145-155-155-155

Did B.S. yesterday
30 min of SLIPS
exactly what I needed.

74kg body. 120-125-130-135-140KG

Did it yesterday as part of my own program.
60-70-80-90-100kg
43/1.78m/75kg

INTENDED STIMULUS
.
Heavy day! Last time we back squatted for load it got pretty intense --191030. That day we went for maximum weight on each set. That meant that in that workout, the overall objective was to maximize total volume. Today let's go for the maximal load. You have five sets to get in a heavy AF triple. Give each set the same treatment you would give to the heaviest one. Each rep is maximal today. Your initial sets are more than warm-ups; they are rehearsals. Engage your upper back --pull the bar towards your body and your body towards the bar. Engage your lower back --brace like a champ. When you start moving, keep yourself grounded and balanced --focus on how the weight is distributed on your feet. Athletes developing squat mechanics and ranges of motion can use the drills below. Squat like the fucking boss you are.

LATERAL SLIPS
Let's work on those sides today. Jump from station to the other as you see fit. Get a good hold, on each and then move on.

▶ lateral scales
▶ side planks 
▶ side handstand holds
▶ straddle L-sit hold
▶ side stretches

Video here: https://youtu.be/A-TiKvHX420 (Office safe)


OPTIONS FOR SQUATS
This option is for athletes learning how to squat or fixing their movement patterns. All done every 2 minutes

5 SETS
10 death stop squats from sitting. 
Note: sit your athlete on a ball or stack of plates. Make sure he/she has a comfortable foot position and can extend the spine, especially the lumbar part. Ask him/her to stand up while keeping that extended spine. Ask them to sit again on the ball.  Repeat 9 more times. Check video.

rest 3:00

4 sets
8 goblet squats
Note: use the same target you used for the death stop squats. Start from the bottom, and ask your athlete to maintain the spine extended not only while coming up but also as coming down.
rest 3:00

3 sets
6 back squats
Note: depending on your athlete's movement remove the target. Add load to these squats while movement is solid.

Warm up 191119:
GENERAL WARM-UP

AMRAP 10
90-sec of single-unders
10 Cossack squats
10 slow and controlled bird dogs
10 glute bridges
10 tempo goblet squats (3-sec down, 1-sec up)

SPECIFIC WARM-UP

Back squat
Perform all reps with an empty barbell:
10 kang squats
5 tempo squats (3-sec down, 2-sec hold, 1-sec up)
5 jumping back squats
5 back squats

Build-up
Build up to the first working set by performing 4 warm-up sets:
Set 1: 5 back squats with a light load
Set 2: 3 back squats with a light to medium load
Set 3: 3 back squats with a moderate load
Set 4: 3 back squats with a load slightly below anticipated first working set.
All sets should be above 80% of 1RM back squat.

SLIPS

L-sits
EMOM 12 minutes
Minutes 1-6: 10-20 sec of an L-sit
Minutes 7-12: 10-20 sec of a tuck L-sit

Stretching
EMOM 16 (2 rounds)
Minutes 1 & 2: PVC overhead duck walk, 30-sec
Minutes 3 & 4: Kettlebell on ankle stretch
Minutes 5 & 6: Couch stretch
Minutes 7 & 8: Pigeon stretch

Champions Club Scaling Notes

RANT
Again, treat this one the same as any of the other back squat workouts. The specific rep scheme and set number is for experienced lifters. New people should just do squat after squat after squat after squat with an empty bar or something light. You won't get a lot out of it if the weights are 45-45-65-65-70 for the sets of 3, but if those were weights for sets of like 14 or 27 then you'd really have yourself a productive session!  And here's how I see the SLIPS tying in:

Scales - keeping the arch in the foot on the squat
L-sits - developing strength in the transition position of the squat (bottom)
Inversion - handstand descent = lowering down to the squat
Plank - same midline control, your spine should not move and you belly sucked in
Stretching - obvs

Check a former back squat workout for more scaling notes. I think there was one two weeks ago.

Can someone answer this question, since The Open is now done and the workouts are incorporated in the mainsite WODs, is this time now the start of a new cycle, so to speak?

Globo scale:  as rxed.  Use a spotter, spotting arms, or bumper plates and a space to bail for your safety.  If you are at Planet Fitness or somewhere with only a smith machine and no bars or racks, let's load that up and go heavy, then do some unilateral work as described  below afterwords.  It's not the best but it will have to do.  If you only have dumbbells do bulgarian split squats up to a heavy 3 on each leg.  You can also do weighted pistols.   Finish off with some heavy dumbbell front squats amrap sets.

“Joe”
10 Thrusters 95#
10 Bar facing burpees
10 Pull-ups
57 Double unders
(10 rounds)

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.


"CrossFit is about exploring your personal potential. It’s why people climb mountains. It’s not really about the mountain. It’s about how deep you can travel into your own perceived limits. We all experience transcendence when we move beyond our previous best. I get nervous before a WOD because I know I will come face to face with my own negative internal chatter. “you can’t do it. You’re not good enough. You’re not strong enough. Etc.” I win when I try once again. I win when you win because I’m watching to celebrate your personal triumph. Only those who try get it.
It’s not about CrossFit it’s about that." -Joe Lengel, October 29th 2012