195-195-195-195-195 Rx'd

155, 155, 165, 175, 185

M/27/5'8"/170lb
CrossFit AFK

135lb-155lb-185lb-225lb-275lb

115-135-155-165-175lbs

Modified:
--
5 x 1' AMRAP sets of DB front squats @ 2x 15kg. 
2' rest.

>15 + 18 + 19 + 19 + 18 = 89 reps
--
Peace.

Front squat 
60, 65, 65, 65, 65

85-90-90-90-85 in kg
185-200-200-200-185 in lbs (~) 

185-205-225-245-265

50-55-60-65-70

60,60,60,65,67.5kg

110-110-110-110-110 kg

Completed Friday, 12/30
155-160-165-170-170

Thought I'd get more. This felt heavy.

@home version 

WARM-UP 
Obliques opener 
2' stationary run 

3 sets :
20 TKE
20 banded psoas march
20 banded glutes bridges 
20 banded side walk

5 paused GB squats 15k
5 GB squats

WOD 
5x20 2"paused GB squats 
1@15k / 4@22.5k

ACCESSORY 
4 supersets :
10/10 SL RDL 22.5k
2x30" max rep Split squats

RECOVERY 
4' walking nasal breathing 

155-175-185-195-165

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First time on the bar in forever! Felt good. 
5x5
95#

Post 5 mile run (kilos)

80-80-85-90-100

185

165s

Done!

There has been way too much leg lately between Emily yesterday and the 12 days of Christmas, I can hardly walk. Took it easy today

Rx
Warm up at 135lbs then 4 rounds of 5 at 185lbs from ground. 

Son(15)
Rx from rack
95,115,125,145,155

95,115,135,155,155

135 for all
m/52/175
compare to
135
150
155
165
155

135,175,185,225,235

first rep was a squat clean....but Ben Smith did it in the demo video so I blame him lol

185x5

90-92.5-95-97.5-100 Kg

115-135-145-155(4)-155#

The squat’s not my problem. It’s my wrists and fingers. Plus, taking it easy on a mildly tweaked back. 

60/5’8”/155

85 kg (183 lbs)

165-195-205-215-225

Compare to is wrong...

050820: up to 175#
6/14/22: up to 190#
9/4/22: sore back 135# all sets
12/28/22: 135#/155/175/180/185

95-115-145-165-185-205(1)PR I know I have more, just didn’t 
Wife did practice 

SLIPS
5x5 front squats
135, 155, 175, 185, 195lbs

115-135-145-155-160

70-85-100-115-131kg

Front Squat 5-5-5-5-5
65-85-115-135-162.5

155-175-195-215-215

215 was a max and PR, anymore weight hand there would have been major form breakdown. 

M/48/6'2"/185#

135/145/155/165/175

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by full recovery. A potent dose of stamina to our squatting strength. Squatting with an upright torso.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

STRENGTH SCALE
25 front squats in under 35 minutes. Pick the heaviest weight you can and divide up the reps however you want. Or if you're missing strength bigtime enough to not use a heavy weight, then do 5 sets of 1:00 holds in the bottom of the squat. Rest as needed between.

FLEXIBILITY SCALE
Back squats, then do some of Kelly Starrett's front rack mobility in between (and probably some backwards hands push-ups)

POWER SCALE
Time your first set of 5, anything slower than the first set doesn't count

MY STUFF
25 pistols on each side. The checking of all boxes.

GENERAL FEAR LEVEL: 7