OHS- 115-120-125-13-135
FS- 205-210-215-220-225
BS- 245-250-255-260-265

Rx'd

Male/32/82.1kg/ 176cm 
OHS: 60/80 kg/ 90X/ 85X
FS: 110/120/125/130 kg/132.5X
BS: 140/150/155/160 kg 
Havent done OHS in 3 years 

CFWUx2 OHS 10 10 5 3 3
OHS 62.5kg 62.5 65 65 65kg
FS 65kg 75 85 90 90kg
BS 90 95 100 105 100kg

OHS: 75-95-115-135-x
FS: 115-135-155-165-x
BS: 155-185-205-235-x

I worked up to a single in 10 mins of each:
OHS. 55kg
FS. 85kg
BS. 100kg
Felt exhausted recently and trying to keep to 3 on 1 off schedule by not pushing too hard.

OHS 155-165-175-185-195
FS 205-225-245-265-285
BS 295-315-325-335-345

OHS-135, 135, 145, 150, 155
FS-185, 205, 215, 225, 230
BS-275, 295, 300, ran out of time

95,105,115,120,125,135,165,175,185F,185,185,195F,185,190,195

Caught up on this finally...did up to about 90%

Ohs: 95/100/105/110f/110
Fr sq: 185/190/195/205/215
Bk sq: 225/255/260/265/270

60-70-80-90-90
90-110-110-110-110
110-130-130-130-130

OH squat - 85 105 115 125 135
Front squat - 125 145 175 195 215 
Back squat - 215 225 245 265 275x3

M/34/6'/175#

OHS: 135/155/175/185/195
FS: 205/225/245/265/275
BS: 285/295/305/310/320

OHS: 135, 145, 155, 165, 175
FS: 185, 195, 205, 215, 225
BS: 235, 245, 255, 265 (slight twist in my rt knee so decided to stop here)
All reps slow and deep, felt very good.

OHS 155/175/195/205/215
FS 225/235/245/255/265
BS 275/285/305/315/325

M/27/6’1”/200lb

OHS 45 45 50 50 55
FS 85 105 115 125 130
BS 130 135 140 145 150
No bumper plates or spotter

OHS- 55, 65, 85, 95, 110
FSQT-115, 125, 135, 145, 150
BSQT-150, 155, 175, 185, 195 (no spotter & no bumper plates- chickened out)
💪- chins 3x5 @ BW+15 

never done one rep maxes wasn't sure where to start with weights and don't have bumpers had to do weights i could semi control to not drop.
warm up:  0.5 mi run

OHS: 75 (F),45,55,65,75,75 (PR)
FS: 75,95,105,115,125 (PR)
BS: 155,165,185,195,205 (PR)

jump rope tabata 20:10 X 16 rds

130 ✅
135 ✅
140 ✅
145 ✅
150 ✅

175 ✅
185 ✅
205 ✅
225 ✅
230 ✅

245 ✅
255 ✅
265 ✅
270 ✅
275 ✅

M/24/5'8"/160lb

155lb-165lb-175lb-185lb-195lb (miss)
225lb-245lb-265lb-285lb-305 (miss)
285lb-295lb-305lb-315lb-320lb

205-215-225-185-195
230-240-250-260-275
285-295-305-315-280

95-115-145-165-170
135-165-185-205-225
205-225-250-260-270

170711: 
135-145-150-155-165
185-195-210-220-225(PR)
230-240-250-255-260

Connor M/38, knee recovery
OHS 115
FS 145
BS 255

Sheri F/37
OHS 105
FS 120
BS 185

30 min Peloton

OHS: mobility practice
FS: 20x2-25x2-30x2-35x2-40x3
BS: 20x5-25x5-30x5-35x5-40x5

14 Ring Rows
50 Butterfly SUs
50 Russian Twists-10#

M/42/6’3”/215

205 (225 fail)
235 (240 fail)
260 (triples today for my normal programming)

Beginner, Limited weights and no rack at home:
OHS 40 #
FS 40 #
BS 90 #

Warmup: dance, body-weight squats, heel elevated back squats 40 #
Finisher: walking lunges w/15 lb DBs x 30, pistols x 10 each w/ balance assist for concentric portion, glute loop sidestepping 

OHS- 90KG
FS- 115KG
BS- 130KG

95# OHS PR, 175# FS 185# BS

OHS: 95-100-105-110-115lbs
FS: 135-155-165-170-185(f)-170lbs
BS:185-190-195-200-205

Big night PR all three 175-275-315

OHS 145, 150, 155, 160, 165
FS 185, 195, 205, 215, 220, 225F
BS 225, 235, 240, 245

4 Single DB overhead squat, 2R+2L @ 50lb DB 
 the rest as RX
Front
185- 195- 200 -205- 210

Back
215-220 - 225 - 235 - 245

I’ve been really apathetic about my fitness since quarantine started in March. Did some yoga and at home WODs into April but fell off the wagon. I haven’t squatted heavy since maybe February, if not last year. It was really good to get under the bar again. Tried to take it easy and work my way up.

I’m really thankful for the 8 years of CrossFit in my life. Even when life gets rough and I am not as consistent as I need to be, I’m not starting back from zero. I have skills and habits that I can stand in to get back to it. If it weren’t for this site’s programming I don’t know if I’d be doing it. 

Thanks HQ for all you do. 

OHS and FS - worked on mobility
BS - 185lb x singles

OHS: 50, 55, 60, 65, 70
FS: 95, 115, 135, 155, 185
BS: 185, 205, 225, 245, 255

OHS: 175-185-195-205-215(f) 
Front squat: 225-255-275-305-315
back squat: 225-255-285-315-335

35/195/5’9/M

M/34/6’/220
oh: 135-155-160-165-175
fs: 175-205-225-255-275(f)
bs: 270-285-305-325-335PR!!

OHS - 95-105-115-125-135
FS - 135-165-185-205-225
BS - 135-165-185-205-225

OHS: 155-165-175-185-195
FS: 225-245-265-280-290
BS: 295-305-310-315-320(f)
m/52/5'11"/200#

15 min OHS practice w 15# dB
Db pistols (1 ea side): 30-40-50-60-65

Overhead squat

90-90-100-100-100kg

Front squat

2-120kg

2-120

3-120

3-120

3-120

Back squat

M/39/111kg

5-120

6-120

7-120

7-120

155-175-185-195-205(f)
225-255-275-295-305
315-325-335-345-355 (go for 360 or 365 next time)

OHS 55-65-75-85-95
FS 105-115-125-135-145
BS (low bar) 155-165-175-185-195

Jackie:
15(3)-15(3)-15(3)-15(3)-20
25-35-45-55-65
55-65-75-85-95

OHS 50-55-60-65-70(PR)
Front SQ 70-80-85-90-95(PR)
Back SQ 80-90-100-105-110(PR)

Overhead squat 1-1-1-1-1 reps 65,82.5,95,102.5,117.5
Front squat 1-1-1-1-1 reps 127.5,135,142.5,172.5,232.5
Back squat 1-1-1-1-1 reps 205,225,252,5,275,290

OHS   55-75-85-85-85
FS       85-105-115-135-145 
BS      115-135-145-155-165

Subbed:
Kettlebell overhead squats (left, then right) 3x20-24-32-32-32kg
Double kettlebell front squats  3x24+24-24+32-24+32-24+32-24+32kg alternating sides every set
Pistol squat with one kettlebell 1-1-1-1-1 20-20-24(PR)-24-24kg
43/1.78m/77kg

OHS: 95-115-125-135-150
FS: 155-185-205-225-235
BS: 245-265-285-305-315(PR)

OHS 
55-65-75-85-90
Front squat
90-95-105-115-135
Back squat
135-155-175-185-200

Compare to: 
Up to- OHS: 75(PR)/ FS: 95(PR)/ BS: 110

OHS: 95,115,125,135,145
FS: 185,195,205,215,225
BS: 225x2,235x2,240(F) 

M/48/84
Ohs 105-135-155-165-170
Fs 155-185-205-235-255
Bs 275-295-315-345-345

95-145-175-197-217
95-145-195-245-295
245-295-325-345-365
🇰🇷 M/46/93kg 
CFHIM - MAKING PEOPLE BETTER

WOD ANALYSIS
Coaching notes:
The arrangement of movements includes high skill, moderate skill and low skill, respectively. As can be seen, whatever we go forward, the skill of movements decreases, so the weights should be increase. In fact, your back squat record is higher than front squat, and also your front squat record is higher than overhead squat; because the higher the complexity of the movement, the lower the record.

Template: This WOD follows “As Heavy As possible” template, so scoring is based on maximal weight lifted.

Modality: This exercise is a single modality that includes 3 elements of heavy weightlifting movements. 

Purpose: In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set to reach the athlete’s 1RM. Athletes can strive to maximize their maximum strength in this exercise. Resistance must be selected so that it is an athlete’s one repetition maximum.

The reason for choosing reps: The reps of movements are 5 sets of 1 rep. The reps selected so that challenge the strength. If athletes do not have a good rest between sets, their record will drop.

Note: The trainer should observe the techniques of movements during the exercise and correct any mistakes at rest. 

Time to perform: This high volume and heavy WOD takes about ≈ 47 min. Athletes must strive to do their best and should rest at least 3 min between sets.

Running a class: Trainers have ≈ 13 min for set other parts of class.

Physiology (GPP): Strength plays the major role in this exercise. Furthermore, mobility, balance and coordination are challenged in this WOD.

Physiology (energy pathway): The phosphagen system is the dominant energy pathway in this exercise program.

Anatomy:
Overhead squat: Trapezius (upper fibers), Anterior deltoid, Triceps, Gluteus maximus, Quadriceps, Soleus.
Front squat: Gluteus maximus, Quadriceps.
Back squat: Gluteus maximus, Quadriceps.
________________________
Running a 60 min class:
Whiteboard ≈ 3 min
Warm-up ≈ 5 min
WOD ≈ 47 min
Cool-down ≈ 5 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Overhead squat: 95-105-115-120-125KG.
Front squat: 100-110-115-120-125KG.
Back squat: 130-135-145-155KG.
https://youtu.be/AwLTdayu1VU

Globo/Home scale:  If you have bumpers and a bar go to town today.   If you are performing this in a globo gym or at home without bumper plates or are unable to drop the bar do heavy but controllable singles on the overhead squats, and use spotter arms, a squat rack/cage, or have a spotter for the front and back squats.  If you only have dumbbells/kettlebells today  work up to a heavyish single on each arm with control with the dumbbells, do AMRAP sets if you max.  For the back squats, do pistols with a single dumbbell or work pistol skills/max pistols per leg per set.  Step ups or bulgarian split squats are another sub for pistols if you are not .  For the back squats do 10 walking lunges with the dumbbells, increase in weight.  If you max go for 50-100 feet or 10-20 reps.   Bodyweight/limited equipment sub 5 sets of max  Overhead squats with odd objects (soup can, milk jug, backpack, ect), 5 sets of max pistols or bulgarian split squats per leg, 100 jumping lunges and 50 jumping air squats cashout. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Overhead squat - squatting, external load, extra emphasis on midline, upright torso demand
Front squat - squatting, external load, some emphasis on midline, some upright torso demand
Back squat - squatting, external load, less emphasis on midline, less upright torso demand

WHAT ABOUT THE FORMAT
It talks about increasing load each rep, but also a max effort format means after you work up to your first set, take rests in between sets. Around 2 minutes between.

TECHNIQUE SCALE
Same format, lower weight, add reps (10+)

CONSISTENCY SCALE
This could be an opportunity to work on your consistency with heavy weight. So instead of increasing reps each set, pick a weight just below your max and do it for all 5 sets. Then do the same with the next exercise.

INTENSITY SCALE
As is.

MY STUFF
I backtracked and tried out that run/push-up/strict toes-to-bar one. 21 slow push-ups in a row was hard after a run. I did it for quality and forgot my time. I remember I got back from my last run at 9:45. Also tried to let myself hang slack at the bottom of the t2b - much harder.

GENERAL FEAR LEVEL: 3