CFWUx2 10*20kg/40
60kg-70 75-80-85kg 90-95-95-100kg

one day rest

wu/		bike, pvc, slihps
skill/	bar basics

wod/		bsq
			5-5-3-3-3-1-1-1-1
			92,5-95-100-100-102,5-110-115-120 (new personal best +2,5)-X kg

post/	heavy accessory, crosser, bike

225, 225, 235, 245, 245, 275, 285, 295, 300, 300

Back squat 
5 275
5 295
5 315 
3, 325
3, 335
3, 345
1, 355
1,365
1, 375
1, 385 failed downgrade to 355
1, 355
1, 355

Male 24y17cm84kg

185-215-245-265-275-295-310-315-320-315

Sled Pulling/pushing warmup.


182/43/176cm

In kg

60 x 5
90 x 5
110 x5 
130 x 3
I was feeling great
140 x 2 
Suddenly this got harder than expected
150 x1 (failed)
Something is off

Deloded back to 60 kg
Made 27 reps

Called it a day.

On this days I kind of miss a group class setting. Training alone alows to make maybe too wise decisions. XD

As Pat S  would say, Fitness was achieved.

235-255/275-285-295/310-320-330-340-350f

5 5 245
3 3 3 265
1 1 1 1 1 275

(time to buy more weights)

5. 135
5. 135
3. 135
3. 185 
3. 185
1. 205
1. 225
1. 235
1. 255
1. 275 PR* 

135-155-185-205-225-245-275-295-295-305lbs

185-205
225-235-245
255-265-275-285

43 / 6’0 / 195

52,5-65-77,5-97,5-110-125-127,5-130-125-120

https://youtu.be/ChF0eThftgo

225x5
245x5
255x3
265x3
270x3
280
290f
275f
265
245x10 (punishment)

Not bad, but hips were pretty wiped out by the time I got to the singles.  My form degraded as the weight got heavy; if I could have stayed in a better position, I think 290+ was definitely doable.

49m/5'10"/180

170kg-185(F)

135x5-165-185x3-195 fail on 3-185 crap form-165-175x1-175-175-175-175

M/36/6'/172#

185/225
255/275/285
295/305/315/320/310

Deo gratias

Back squat 5-5-3-3-3-1-1-1-1-1 reps

135,145,155,165,175,185,195,205,215,225

My back was very tight during the last 4 sets.

135 x 5
225 x 5
255 x 3
275 x 3
295 x 3
315 x 1 
335 x 1

Back squat
10 @45
10 @65
10 @75
10 @95
10 @115
8 @135
5 @155
5 @155
5@155

then
bench press 6 sets of 10 reps with 2#25dbs

225,255,275,285,",",305,315(f)

completed 4/1 a.m.

225, 235 - x5
245, 255, 265 - x3
285, 295, 305 , 315 (PR), 225 - x1

had to drop back down to 225 after the 315, that one went back up but almost went down to the ground!

Good news I came across NEW HORIZON CREDIT 1 , I used to have a lot of sleepless nights due to my low (FICO) credit score that was below expectations ,can’t access loans and mortgage for the new house I was about buying for me and my lovely wife .   New horizon credit1 has been able to bring up my credit score tremendously by monitoring my credit between the three credit bureaus and resolving issues with providers. They are always available when I call. They take their time to discuss progress on my case and keep me updated.    After about four working days of contacting them I was shocked to discover my credit score went from 650 -780 . Now I just got approved for a mortgage ! .      
I highly recommend NEWHORIZONCREDIT1ATGMAILdotCOM , 
because their representatives are helpful ,hardworking and they also do what they say ,  fix your credit  !    

Good news I came across NEW HORIZON CREDIT 1 , I used to have a lot of sleepless nights due to my low (FICO) credit score that was below expectations ,can’t access loans and mortgage for the new house I was about buying for me and my lovely wife .   New horizon credit1 has been able to bring up my credit score tremendously by monitoring my credit between the three credit bureaus and resolving issues with providers. They are always available when I call. They take their time to discuss progress on my case and keep me updated.    After about four working days of contacting them I was shocked to discover my credit score went from 650 -780 . Now I just got approved for a mortgage ! .      
I highly recommend NEWHORIZONCREDIT1ATGMAILdotCOM , 
because their representatives are helpful ,hardworking and they also do what they say ,  fix your credit  !    

135, 185, 225, 225, 225, 245, 265, 265, 265lbs

Back Squat 5-5-3-3-3-1-1-1 
40kg-60kg-70kg-80kg-90kg-100kg-110kg-120kg

Rx 155-175-185-195-200-210-215-220-225-225lbs

100-110-115-120-125-133-143-148-152-155

loads in kilograms 

185-205-225-255-275-285-295-305-310-315

65kg-75kg-85kg-90kg-92.5kg-95kg-100kg-105kg-110kg-112kg-112kg

225-225-235-245-255-265-270-275-280-285

300-300-305-305-305-310-315-320-325-335

185-225-245-265-285-295-305-315-325-335lbs.

Using a 30 kg bar
--
Back squat: 6 sets until 100 reps 
10 + 12 + 15 + 17 + 21 + 25
--
Peace.

185-205-225-245-265-285-295-305-310-310

150319: 115-145-165-185-205-225-245-255(F)-225-225

Thanks Jim for pointing that out!
I'd been working on my first ring MU for some months.
Also nice to check out the whole comment section back then and the dreaded filter.

x5: 245-265 
x3: 275-285-295 
x1: 305-315-325-335-345 
m/53/5'11"/190#	

95-115-145-165-185-205-205-215ish

5-225#/235
3-245/255/265
1-275/285/295/305/315(ties my pr)

185
195
3x3 @ 215#
m/52/175
stopped---rt hammy just felt a bit off-left the ego at the door
this was after bjj class
@ Jim agree about the compare to comments and Dave's vid--

195-205-215-225-235-245-255-265-265-245

185-195
195-200-205
210-215-220-225-230#

150319:
145-155
165-175-185
195-205-215-205-205

A lot of good discussion on the “Compare to” page, including a milestone for Charlie P!  And take a look at Kelly Moore’s results for some impressive results. 

60-70-80-85-90-95-100-105-105(F)

The article sounds like the exact opposite of CrossFit.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output/maximal output followed by long rest. Squatting with heavy weight, extra demand on the posterior chain.

ASSUMED
My squatting is advanced enough where 24 total reps is a good dose for an entire workout

MAIN DECISION
Plan for the 1 or max out on the 5's and 3's?

TECHNIQUE SCALE
All sets of 5s and go really slow on the down and up

CONSISTENCY SCALE
Give yourself a set time to rest in between sets, not quite enough to recover all the way

INTENSITY SCALE
Pay attention to the speed of each set. Any deviation from the goal time doesn't count as a made set

MY STUFF
Didn't get to this one in time, did a different one.

GENERAL FEAR LEVEL: 4

Back squat 5-5-3-3-3-1-1-1-1-1 reps
135-155-185-195-205-225-235-245-255-290