CFWUx2 10*45dl*2 10*95*2 10*135 BS 10*45,10*95
BS 135 151.5 162.5 177 199
SP 10*45,67,78 83.5 89 94.5 100
DL 157 168 196 228 244

Back squat-155, 165, 225, 245, 275
Shoulder press-65, 95, 115, 135, 145
Deadlift-225, 235, 275, 315, 405

December 15th, 2021; evening

wu: bike, bar

wod: 			bsq 10-8-6-4-2 = 80-82,5-85-87,5-90 kg
					sp	10-8-6-4-2 = 40-40-42,5-45-47,5 kg
					dl		10-8-6-4-2 = 90-100-110-120-130 kg (no mixed grip, no dropping)

post: bike, stretch

This time:
BS: 200-225-255-285-315
SP: 100-110-120-135-155
DL: 300-330-360-405-435 
PR’s for this workout. 

Last time
175-205-255-275-315x1 only. Missed rep 2
95-105-115-135-155
285-325-355-395-435x1 only. Felt very hard with 1!

180/42/176cm

BS/115-145-175-205-240
ShP/ 55/75/95/105/115
DL/ 205-235-265-285-330

Libras 

BS 245-265-280-295-315
SP 110-115-120-130-140
DL: 245-275-300-325-345

Back squat: 195, 215, 245, 275, 305, 325# PR(felt frisky and went for another heavy 2)

Shoulder press: 75, 85, 105, 115, 125#

Dead lift: 225, 255, 285, 315, 345# PR

M/31/145#/5'7"

F/51/5'6"/145
BS: 85-95-105-115-120
SP: 45-55-60-65-70
DL: 105-115-125-135-145

Male 23y 175cm 84kg 

🔥
Backsquats (did 11 instead of 10)
11 8 6 4 2
295, 325, 355, 375, 385

Shoulderpress, 
10 8 6 4 2
95, 115, 125, 135, 135 
(working on upper body strength!!)

Deadlifts 
10 8 6 4 2
295, 325, 355, 385, 415

-afterwod
4 rounds til failure shoulder press 115lb

Male, 49 y/o, Rx

bs 135,165,185,205,235
sp  95,105,115,125,140
dl  135,185,215,240,280

lifted up to 82% of 2 rep max for ea lift

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

265lb-285lb-305lb-325lb-325lb
85lb-95lb-105lb-115lb-125lb
325lb-335lb-345lb-365lb-375lb

Tried to go a jump above what I did last time. Felt good, but took a while to rest enough. Broke into the 90% range on the last few sets.   

M/35/6'/175#

back squat: 185/225/265/285/305
shoulder press: 95/110/125/140/150
deadlift: 225/275/315/345/x

Deo gratias

9/30/20: while doing 531 powerlifting
back sq up to 255#
Sh press: up to 140#
DL: up to 320#

Today: 
Back sq: 165/190/205/225/255
Sh press: 95/105/115/125/135(f)
DL: 185/225/255/285/325

BS: 185-205-225-246-265
SP: 65-95-115-125-135
DL: 205-225-245-265-285

42 / 6’0 / 190

BS:
10 x 135
8 x 155
6 x 185
4 x 225
2 x 245
1 x 275
1 x 295

SP:
10 x 65
8 x 85
6 x 95
4 x 115
2 x 135
1 x 155
1 x 165

DL:
10 x 135
8 x 185
6 x 225
4 x 295
2 x 315
1 x 345
1 x 365

55, 5'11" , 210 lbs.
Been out for 2.5 mos...easing back in...
Back sq, 135, 155, 175, 195, 215
Dead, 135, 185, 225, 245, 265
Strict Press, 45, 65, 85, 105, 105

Scaled to intermediate 10-8-6-4 since I'm still getting back into the groove and very fatigued.
BS: 135, 160, 185, 215
SP: 75, 90, 95, 105
DL: 160, 175, 190, 205

BS 135-165-185-215-225
SP 75-95-115-135-165F
DL 225-275-315-375-415F

Rx (cheat meal d’au bécote)

10/95KG v
8/ 100kg v
6/ 105kg v
4/ 115kg v
2/ 125kg v

10/51KG v
8/52KG v
6/ 56KG v
4/ 61kg v
2/ 66KG v

10/ 122kg v
8/ 128kg v
6/ 137kg v
4/ 143.5kg v
2/ 160kg v

https://youtu.be/LqPXPpCYEkw

BS: 165-195-235-260-285
ShP: 100-110-120(F- 5 reps)-125(F- 1 rep)-125(3 reps)
DL: 235-285-330-380-405

200930:
BS: 155-185-225-250-275
ShP: 95-105-115-125-135
DL: 225-275-320-370-390

Shoulder work is needed, apparently…

Back squats: 95/115/125/135/155
Shoulder press: 45/50/55/60/65
Deadlifts: 135/155/175/185/200

Back Squat - 65/80/90/100/105 kg
Shoulder Press - 35/40/45/50/55 kg
Deadlift - 85/100/115/125/135 kg

Awesome L2 in South Africa! 

BSQT 
185-205-225-245-265
Press
95-105-115-125F(3)-125
DL
225-245-265-285-305

BS - 215, 235, 255, 275, 295
SP (one arm with dumbbell.) 35, 45, 50, 55, 60
ran out of time for DL

Back squat | 135 | 185 | 205 | 225 | 230 ~ Shoulder press |  95 | 100 | 105 | 110 | 115 ~ Deadlift | 135 | 185 | 205 | 225 | 230

Woowee!  Now that was a workout!  Luv those WODs where you barely get those last reps, feels so good to knock them out…Thx as always…🥳🥰🤩

Used a 25 kg bar for the BS and SP, and 2x 15 kg DB for the deadlifts
--
Back squat 20-15-12-10-7 reps
Shoulder press 10-8-5-5-5 reps
Deadlift 20-20-20-20-20 reps
--
Light weights, but deep squats, and I think good form throughout. 
No time for more today. 

BS: 135-185-225-250-275
SP: 95-110-120-130-140
DL: 225-255-285-305-325lbs

For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-11:14

coming back from flu so did the beginner scale:
BS: 10 #95 | 10 #115 | 10 #135
SP: 10 #55 | 10 #65 | 10 #75
DL: 10 #135 | 10 #155 | 10 #175

BS: 165-185-205-225-245
SP: 95-100-105-110-115
DL: 185-225-255-285-305

Compare to 200930: same

BS: 225-245-265-285-305
SP: 140-150-160-170-180
DL: 305-335-365-395-425
m/53/5'11"/194#	

Back squat 
115 x10
135 x 8
145 x 6
155 x 4
175 x 2

Shoulder press

85 x 10
95 x 8
100 x 6
100 x 4
105 x 2

Deadlift 

135 x 10
145 x 8
145 x 6

Ended deadlifts early. Lower back started acting up. 

Order and rep scheme as RXd. Gave myself a 30 minute timer to complete all the lifts, worked out to about 10 minutes per.

Back Squat
165 - 185 - 225 - 245 - 265

Shoulder Press
105 - 115 - 125 - 130 - 135

Deadlift
225 - 265 - 295 - 310 - 310 (x4) [maximum weight in home gym]

Each squat set was challenging at the weight completed. Same with the shoulder press, except 135 x2 felt smooth as butter which was surprising considering the two prior sets. The deadlifts, I need to get some more iron to see how challenging I can make these.

BS:  165-175-185-195-210
SP:  70-80-85-90-95
DL:  215-230-245-265-270#

171209:
BS 165-175-185-195-210
SP 65-75-85-90-95
DL 195-215-245-265-275(f)-270(f)

Really happy with this, as I haven't been lifting heavy (for me, anyway) in a while.  BS felt good...I def left a a few pounds on the table.  SP good.  Deads not great (did 5 rep sets w/ 285 w/in the past 2 years) but vs. the compare to, hitting 270 is attributable to my newish SS Ohio bar; its knurling is more aggressive than my old Rogue economy bar, which let me set the grip better in the final set.  4 years ago I just didn't have the grip strength for what was then a relatively light weight.

59/5'8"/154

m/58yo/5'5"/148lbs

Squat 75-95-115-135-155
Press 55-95-105-110-115
DLift 135-155-185-205-225

Squats just below parallel

I made an auto-calculating spreadsheet for our gym for today's WOD. Enter your maxes, and it'll calculate the weights for each set as well as two suggested warm-up sets. Note: it rounds up to the nearest 5lb increments. 

Visit this link, click "Make a copy", and enjoy! http://tiny.one/211018

Happy lifting! 🤓

BS (compare to)
135(155)
175(170)
195(185)
215(210 only got 3)
225(240 F)
below parallel and no pain in knee or hips:)
SP(compare to)
70(65)
80(80)
95(95)
115(105)
130(130 only got 1)
Did weighted Good Mornings yesterday so I bailed on the DL's
m/51/175

Back Squat: 135-185-225-245-275lbs
Shoulder Press: 65-75-95-105-115lbs
Deadlift: 135-225-275-295-325lbs

Back squat: 160-180-195-205-215
Shoulder Press: 80-90-100-110-115
Deadlift: 175-200-220-235-250

BS: 155-170-185-200-215lbs
SP: 95-105-110-115-120lbs
DL: 225-245-265-285-310lbs

Back squat 10-8-6-4-2 reps
135-172.5-205-235-262.5
Shoulder press 10-8-6-4-2 reps
77.5-87.5-112.5-135-152.5
Deadlift 10-8-6-4-2 reps
152.5-182.5-247.5-292.5-322.5

115-145-165-185-195
95-115-125-135-145
135-165-185-205-225

205-225-240-255-275
85-90-95-110-115
205-225-245-275-290

squats 185-195-215-235-255
press 95-105-115-125-135
deads 275-295-305-315-325

M / 37 / 5'7" / 195

Squat - 110 / 120 / 127.5 / 136 / 145KG
Press - 42.5 / 44 / 46 / 48.5 / 52.5KG
DL - 140 / 150 / 160 / 170 / 180KG

Didn't have too much time today, so NOT the warm-up/build-up into these sets that I'd prefer when going for maximal attempts. Opted to go heavy, but not attempt a PR or anything. Took percentages based on 90% of my 1RM. (75/81/86/92/97) and tweaked those numbers as I went based on feel. Went way too light on DL, but it felt good based on the squats before.

back squat：116-125-133-143-150KG.
shoulder press：50-53-54-58-62KG.
deadlift：130-140-150-156-162KG.
https://youtu.be/dRcelvxXMwc

Champions Club Scaling Notes

RANT
Love that video about Direct Primary Care. Sounds like some good stuff is in the works.

WORKOUT THEMES
High output followed by rest, stamina being a factor, and also more strategy than usual. Also pushing overhead and squatting are also themes.

MAIN DECISION
Do I want to dedicate the extra time to do true max lifts on all three movements?

TECHNIQUE SCALE
Same format, sets of 10+, pick one lift.

CONSISTENCY SCALE
As listed, just rest 1 minute between each set

INTENSITY SCALE
Pick one lift with the rep scheme listed, do a short burpee set or sprint before each lifting set.

MY STUFF
Did press and deadlift. A-little-more-than checked the box but didn't really max out

GENERAL FEAR LEVEL: 7

Globo Scale:   If you are in a globo with bars and plates this shouldn't be a problem.  Put down mats for the deadlifts if they yell at people doing these due to noise. For the squats use bumper plates, spotter arms in a rack or rig, or a spotter as you get heavy.    Home gym/limited equipment do ascending burn out sets with heavier and heavier dumbbells.   You can also do single leg RDL's and bulgarian split squats, especially if you only have one dumbbell weight. 

Busy gym: Just hog the rack today.  Keep the squat rack curlers out. Move with a purpose.  Deadlifts do not need a rack, and shoulder press can be cleaned from the ground if necessary, if someone really needs the rack (last resort).

Bodyweight/ equipmentless sub: work on pistols, handstand pushups, and single leg glute bridges.   Add weight to the pistols and single leg glute bridges if you have it.    Also consider finishing with some hard short sprints.