195-205-215-220-225-235-240-245-245 Rx'd

CFWUx2 FS 10 10
60-65kg 70-75-80kg 85-85-90-90kg

135, 155, 175, 185, 195, 205, 225, 235, 240
Could've went heavier on the 1 reppers

Rep scheme:

5 (165 lb)
5 (185 lb)
3 - 3 - 3 (2' descending, 2' pause at the bottom, 185 lb)
1 - 1 - 1 (4' descending, 2' pause at the bottom, 185 lb)
1 (4' descending, 2' pause at the bottom, 195 lb)

2'40'' between each set

Not even close to a PR today and my core feels fatigued from the quadruplet on Tuesday. Go figure. Also 16lbs. lighter now and not on creatine. 

185-190-215-200-205-225-225-235-255miss

Did an easy 20 minute SLiPs warmup with:
-20-30 second back scales
-5 each side 30” box pike stretch + lift 
-handstand lower/press up practice
-5-10 each bottom of pistol lifts/switches 
-12-15 second side plank with glute focus
-20-30 seconds per side deep Samson ankle

After the general warmup I followed Bryan rosens warmup from compare to WOD with the exception of the mono structural and mobility components, and only 3 sets of build up: (5x115, 5x145, 3x170)

41/69”/177

100-100-105-105-105-110-115-120-125(pr) kg 
2’30” rest btw 

100-100-105-105-105-110-115-120-125(pr) 2’30” rest btw 

160-180-190-210-215-225-230-235(pr)-225

200203: 155-175-185-205-210(2)-215(f)-195-205-210✅
190906: 155-175-185-195-205-215-225(f)-205-215
170919: 185-190-195-200-205(2)-210x3-215(f)-205

Started light and worked up.

Ended the 3's at 215.
Hit a 2# PR in the final single, 257#.

Today was a good day.

As rx’d 
5-185
5-205
3-225
3-235
3-245
1-255
1-260
1-265
1-270 fail

3/15
135x5
145x5
155x3
160x3
165x1
170x1
175x1 fail
135x5

Back Squat 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1 
135-165-185-205-220-230-240-250-260-270 (post-COVID PR)

225-245-255-275x2-275-280-295-300-305

25-30-35-37.5-40-42.5-45-47.5-50 kg
Total: 352.5 kg

60-65-70-75-80-85-90-95-100

Total: 720 kg

55/65/75/80/85/95/100/105/125

started out to low

55-65-75-80-85-95-100-105-125

155-165-175-185-195-200-205-210-215

225-245-255-265-275-295-305-315-295lbs.

x5: 225 - 245
x3: 255 - 265 - 270
x1: 280 - 290 - 300 - 305 (PR)
m/52/5'11"/200#	

Front squat 5-5-3-3-3-1-1-1-1 reps
65-85-95-100-105-115-125-135-145(f)-145

135-155-170-170-170-195-205-225-230(pr).

I felt myself lean forward on the way up for 230, which I didn't love but glad I pushed up.

135-155-185-195-205-225-235-245-255lbs

185-185-205-205-205-225-235-240-240

35/M/6’4”/254

185/195
205/215/225
245/255/265/275 -fail

5x 185/205
3x 215/225/225
1x 240/250/250/250

first heavy front squats since August for me.

M/49/5'9"/157
45-95-115-125-135-145-155-165
Not even close to 1rm
Limited by what I can clean...

135 - 145
155 - 165 - 175
185 - 195 - 205 - 215 then 225 bonus round

42 / 6’0 / 195

M/25/5'8"/155lb
CrossFit AFK

195-215-235-255-265-275-285-295-300(miss)

Completed 3/11

185-205-225-235-245-250-255F-225-225
 
Everything felt heavy

201228(before surgery)
185-185-205-205-205-225-225-225-225

190821
185-205-225-235-245-275-275-275-275

135-145-155-165-175-185-195-205-215(PR)

95/115
135/155/165
175/185/195PR/205PR
had to try 215 - failed

75-85-95-105-115-135-145-155-165-175#

Did 5 reps all sets to build up to where my technique started to suffer. Switched to cross grip at 135 - not enough range of motion in my right wrist and elbow for a good front rack to go higher.

Front Squat
5 x 45/95/115/135
3 x 155/165/175
1 x 185/195/205/225
Good session

5x 155, 165lbs
3x 185, 185, 185 lbs
1x 195, 210, 220, 200lbs

20 min SLIPS

185(5)-205(5)
225(3)x3
245(1)-255(1)-265(1)-275(1)

M/28/6’1”/200lbs

45-95-95-95-105-115-125-135-155

Limited time and equipment, so kept it to a minimum: 

10' jog before 
5 sets of 5 reps: 25 kg 
3 sets of 3 reps: 29 kg 
3 minute rest between sets
20' of SLIPS after 
--
No time for more. 
 

Not feeling it today so kept it light.

10 sets @ 5 reps -95#

1x5x95#
1x5x115#
1x3x135#
1x3x155#
1x1x175#
1x1x185#
1x1x205# (PR)
1x1x210# (PR) (ugly but got it back up)

M/44/5'6"/139 lbs

135-165-195-215-230-240-250-255-260(PR)

200128: 135-155-185-205-225-235-245-255(F)-255

135(5) - 135(5) - 155(3) - 155(3) - 155(3)

165 - 175 - 185 - 190 - 195(PR) - 200(F)

155 & 185 X 5
205,215 & 225 X 3
235,245,250,255 & 260 X 1
Rx
no Pr today

5's 135#, 175#
3's 190#, 205#, 215#
1's 225, 235,240,245, 250Fail
M 54 5'10' 190# 
Why is it when you tell people who don't squat that you squatted whatever weight they all think your knees explode when you squat?  

i love that this video instructed us to have so many  minutes of rest time between lifts.
I've had one coach tells us that but very few comment on the length of a rest period.
thank you 

Beginner 2x70#DBs.


(mixed in with sets of shoulder press, box steps, leg raise, and dips)

5s
185
210
3s
215
225
230
1s
240
250
260
260
245

5s at 145-155
3s at 165-175-180#
forearms seemed ok. But wrists were screaming. 

5-5-5-5 bench press
140-145-148-135#

5's @ 135
2 x 3 @ 145
singles
155/165/180
That's really all my wrists and left elbow can take.
m/51/175

5s: 135 - 150
3s: 165 - 175 - 180
1s: 185 - 195 - 200 - 180

Had to reduce the last single. 200 is close to PR and I just ran out of gas.

155-185-205-225-235-260-275-280-245

My limitation in the Front Squat is lack of flexibility in my hands and wrists. The pressure and pain in my fingers and wrists forces me to keep the weight much lower than needed to provide a heavy day workout to my legs and torso. Any suggestions for improving flexibility through those joints?

Front squat 5-5-3-3-3-1-1-1-1 reps
115-142.5-145-152.5-177.5-187.5-192.5-207.5-230.
Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Also  focused on staying  back on my heels.

5’s: 135-145lbs
3’s: 150-155-165
1’s: 175-185-200(f)-190-195(f)-185

m/35/175lbs

135-155-175-185-195-205-215-225-225

M/31/5’11”/145

1/28/2020: up to 190#
Today: 
(5) 135/155
(3) 165/175/185
(1) 195/205/215/225

135-155-175-185-195-205-215-225(F)-225(PR)

M/46/6'2"/185#

DxKB front squats rep scheme as rx'd 
5's - 62# DxKB 
3's - 70# DxKB 
1's - 80# DxKB
Tried the 88# DxKB got the clean crumbled like a cookie on the squat

5 - 5 - 3 -3 -3 -1 -1 -1 -1 -1 
35 - 40 - 45 - 50 - 53 - 55 - 58 - 60- 63 - 63 kg (PR)

5-5-3-3-3-1-1-1-1
100
105
110
120
127
131(PR)
133 (PR)
135 (fail)
135 (fail) 

M/48/87
195-215-235-235-235-255-255-265-275#

：102kg-107kg-112kg-115kg-117kg-120kg-125kg-130kg-135kg.
https://youtu.be/Gp6i6SriG8c

38, M, 175cm/81kg
185(5)-195(5)-205(3)-215(3)-225(3)-235(1)-245(1)-255(1)-265(1)

This rep scheme has never made sense to me. Per the video, “focus on the 1s,” which implies the 5s and 3s are really warmups.  So is this a 1-1-1-1, which implies a series of warmup sets in advance, or something different?

Beginner Option:
Front squat 5-5-5-3-3-3-3-3 reps
47kg

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Front squat themes - squatting with heavy weight, upright torso, pulling/pushing from the hips, external rotation at the shoulder

MAIN DECISION
Do I want rack position to be the limiting factor?

TECHNIQUE SCALE
Same format, do sets of 10 or so, scale to back squat if rack position is limiting factor.

CONSISTENCY SCALE
Same reps listed, slow the tempo down to like 5 secs. down and 5 secs. up.

INTENSITY SCALE
Do a sprint or burpees or something else short to get you breathing heavy before each set.

INJURY SCALE
Upper body - back squat with wide grip
Lower body - AMRAP in 20 minutes of: 15 knees to elbows, 20 hip extensions

MY STUFF
225 for 3's and 245 for 1's in between cleaning stuff

GENERAL FEAR LEVEL: 3