255-255-255-255-255

2:45.4

Rx'd

남(m)/45/171cm/95kg/220505/
Back squat 3-3-3-3-3 reps
Then,
Row 750 m for time=>1회 3m
Post loads and row time to comments/
26분57초(40분만 할거라서 백스쿼트 시간까지 포함)/
목요일 저녁와드

CFWUx2 10*20kg 10*40 5*60
80kg 90 95 95 95
2:57

@home, squat ladder with 39# dumbbells

9 rounds + 8 squats

95. 105. 100. 100. 100kg
2:45 25sdlhp@20kh and 25 burpees

Lost form at 105 so pegged it back to 100k. Previously, I'd done 85.95.105.105.105 but thanks for Acevedo's focus on form and the pre workout videos. Thanks to Thunander for rowing sub. 

255-275-295-315-325

245.7 on the row

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Did as rxd:
285-295-305-305-305 high bar with sleeves, shoes and belt. 

2:31.2 on the row. Damper at 10 and also in lifting shoes. 

I skipped this yesterday, did a 2 mile rest day walk with 50lb pack and then 4+ mile hike yesterday. Shoulder isn’t feeling Isabel right now 

193/40.9/69”

100-100-100-100-100 kgs because of my hip pain

3 min no concept

Short on time so rushed through it.  10x135, 7,165 then 3x 185, 205, 225, 245 (ran out of time)

185, 190, 195, 200, 205. 2:41.6

Weight
225
235
245
255
265
275

275-285-295-305-310

2:20 on neighborhood run probably only 650m

2:11.3

Did this right after Isabel, so no PRs here!

225-275-275(1)-225-225
2:27 on the row

M/40 yrs/136 lbs

225, 225, 225, 225, 225
2:44.8

205-225-245-265-285

No row.

58 / 173

7 sets of 8 reps at 135 lbs
2:49 for the row

90/95/100/102.5/105kg
2min 22sec

285 all sets... row...2:40

34/m/198lb
225lb, 235, 245, 255, 255
Then 750 row in 3 minutes flat.

Front squat - 155-165-175-185-185
2:46

215,235,240,245,250

Subbed 600m run, 25 burpees, 25 sdhp
6:26

80-85-90-95-100kg
2:30:00

Modified to:
bench triples - up to 195

1000m row - 3:33

5 x 3 at 140kg

then:  2'34.8 for 750m for time.

285-290-295-300-305
Felt heavy today
2:34 Row
Ouch

145#s, 155, 165, 175, 185 (1 rep, too heavy), 145 back off for 3. 
Been awhile since last back squat.

2:58 magnet rower. Feet set to 3 and strapped in. Started fast (1:40ish), finished slow (2:10ish)
m/38/165/6'

110-115-120-125-130 kg

2.37 row 

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


110-120-130-140-150kgs.

*lifted on a platform with kilogram plates.

750m Row - 2:44.5

185#/195/200/205/210 perfect weights for form today

Row 2:41

M/34/180
275,275,285,295,295lbs

750m: 2:37:8

Blended & scaled with 200206
20 min SLIPS-ish
Scales, boat pose, tripod, planks, stretching and sun salutations 
3rep thrusters & back squats, as superset
35/45/55/65/65# thrusters 
65/65/65/65/65# squats, working to get more depth so keeping weight light.
750m row 3:22

First WOD in over a year. Felt good. Didn't break a sweat. 

153x5 & 2:34

275-285-295-305-315

3 rep PR, didn’t do row. Did wod 4 of the granite games throw down coming up. 

Back squat 3-3-3-3-3 reps (245lb)
Then,
Row 750 m for time (03:00)

165, 175, 180, 185, 180lbs
sub 45 cal assault bike for row 1:45
m/34/5’ 10”/175lbs

Back squats 
3@ 135-155-175-185-195

50 burpees: 3:10

265 - 285 - 295 - 305 - 310(f)
Row in 2:31
m/51/5'11"/200#

50-55-60-65-70kg

750m row: 2:42.3

As Rx’d:
225-225-225-225-225
2:33

385 - 335 - 335 - 335 - 335lbs

2:24.8 🤢🤮

Back squat
Jackie
65-65-65-65-65
Tripp
135-155-165-175-180
Juan, we rowed as hard as we could!
750m row
Jackie 3:15
Tripp 2:35

M/19/157#/5'8"
Rx
225 245 255 265 275 285
All in #s
3:08

205-215(2)-215-215-215
3:04

185
185
205
210
215
750m row @ 3:17
m/49/175

195-205-215-220-220#

2:51.6

5 x 135/155/175/175
Felt good, no knee pain, kept it light tho
W/U
15/20/25/30 x 30# KB swing 
SS w/ 30 sec HS hold
After squats
20/30/40/50# DB
8/6/3/4 Strict press & strict row

Rx’ed 
225-275-275-275-275(2)
(Lbs)
2:30 on a water rower (and I had to stop to adjust the display units 🤦)

255lb all 5 sets
2:28.2 row!

Here are some thoughts on this one:
Back Squat: Today is a great day to attempt a new 3 rep max (if the athlete is up for it) and to get some volume under heavy loads.  For the work sets, 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. For those that are new and are still working on technique, I may do sets of 5 reps to allow for a little more practice time. 

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.

Rowing: This is meant to be a short and hard effort with faster times being under 2:30. I will only scale the distance on a very rare instance, even if the 750m will not necessarily be a sprint-effort. 

Back Squat: 50-70-90-100-110kg
750m row: 2:27.3

Subbed an up-tempo structure:

For time, 5 rounds of
20 back squats @ 100lbs
20 calories elliptical trainer
17:17
Then, 5 minutes each of scales and stretching

185-185-185-190-190

2:30 - 1:40/500m

Last 1k row - 3:31.3 - 1:46/500m

Back Squat
Warm up: 10@ 55#, 85. 5@ 95, 105. 3@ 115.
Work sets: 3@ 125, 135, 145, 155 (1), 145, 145.
Row 750 m:  2:59.

225, 235, 245, 255, 265

then,
2:27.6 Rx 

110kg, 115kg x 4 sets. Still recovering from the deadlift and muscle up session. 

750m - 2:33

Scaled
Front squat 5x5 -35kg
Row 3:13

174cm/74kg/29age:120-125-130-135-140KG.
ROW:2'32''.
https://youtu.be/9LPQ9Zno9pk

Champions Club Scaling Notes:

RANT
Today's rant is actually in the Mechanics-Consistency-Intensity article.

PURPOSE
Strength and conditioning.

NEW TO CROSSFIT SCALE
Same format, just add reps to the back squat if you are not ready to go heavy. Or mix in back squats and rowing/running into one workout. Like 5 rounds of: 12 back squats, row 200 meters

TRAINING SCALE
As is

PRACTICE SCALE
Shoes off on back squat to emphasize maintaining arches.

INJURY SCALE
Pick one or the other. Whichever one you don't do, practice one SLIP for 15 minutes.

GROUP SCALE
As is, or maybe change the row/run to something that would be considered a benchmark for your gym (mile run/500m row, etc.)

WARMUP
Knees to elbows
Squat
Candlestick
Jump rope
Pull-up

GENERAL FEAR LEVEL: 5.

Globo Scale:  If you have plates, a barbell, and a rack go to town.  If you are not using bumper plates, use a spotter or spotting arms on the heaviest sets.  If you are without a barbell, you have a few options.  1. If your gym has a Smith machine, load that up.  It is far from ideal, but we have to make do here.  Finish with some single leg work for the instability/core bracing lacking in using this device.  2. Build up to a heavy 3 on each side of weighted pistols, Bulgarian split squat or deep stepup.  If you are without a barbell, do max sets of one of the 3 times 5 each side.   For the row, sub either a 600m run, 25 burpees AND 25 sdhp, 45/35#  barbell (53/35lb kb),  or 45 calorie assault bike if without a rower.  

GENERAL WARM-UP

2 rounds of:
250-m row
10 glute bridges
25-ft of Spiderman lunges
25-ft of 3 air squats + 1 broad jump
10 bird-dogs

2 rounds of:
Foam roll adductors 30-seconds per side
5 squat therapy reps

SPECIFIC WARM-UP

Back squat
5 tempo back squats (3s down, 1s up)
5 jumping back squats
5 back squats

Build-up

Build up to the first working set by performing 10-5-5-3 reps. Increase load each set.

Rowing

Reverse “Pick drill”
2-3 rounds of:
30-seconds of legs-only
30-seconds of legs + body
30-seconds of full stroke

MOBILITY PRE-WORKOUT
▶ Hip External Rotation (mWOD)
▶ Squat University

INTENDED STIMULUS

Let's finish the week strong! We are crosfitters, we love heavy squats. Today is a day for a proper, longer warm-up. Make sure you are sweaty, and your heart rate is high before getting to the barbell. Make sure your hips are open, your ankles are moving well, and your shoulders are loose. Today, no matter if you are a proficient squatter or if you are a beginner, your task is the same: to keep adding weight while mechanics are 👌. Today every set is heavy! Now, if your butt shoots up to the sky, your upper back rounds, or your knees and ankles are collapsing hard, that's your body telling you: "you've made it, no need to keep going up." That is it. If early on, you find a load that is challenging your form, deload to the previous weight. Then perform the rest of your sets at that intensity. Today is an excellent day to find your best movement and express it at a heavyweight. Find loads that allow you to do exactly that.

Once you are done with your squats, practice falling off the rower to the side. Yes, if you can get off the rower with finesse after your 750m, you did not go hard enough. Nobody cares about your time; just row hard AF. Get off the concept2 with just one thought in your head: I rowed as hard as I could.

Heavy squats and sprint, this is a good Sunday!


▶ 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. 

Then,
Row 750 m for time

▶ OPTION 2
For athletes developing their movement pattern. 

A. Tabata of air squats to a target.
Focus is on quality of movement, not number of reps.

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

Then,
Row 750 m for time