back squat
93-111-118-125-128-123-113-98-84 kg

135, 165, 185, 225, 230,  240, 225, 185, 140

105-135-185-205-215-225(PR)-175-125-95

M/27/5'8"/180lb
CrossFit AFK

185lb-225lb-275lb-315lb-315lb-315lb-275lb-225lb-185lb (Those lighter sets at the end were wonderful. Should is injured but I can sure still squat.)

M/48/5'8/#209

#285 x 1 
failed #315

10@135
5@165
3@195
1@225
1@255
1@235
done. Need to eat! Began each set from a dead stop at bottom off 20” boxes+6” drop pads for a set of garage blocks. Bonus back squat of 225 off the blocks plus a sideways obstacle walk back inside to put the weight away. 

95@10 115@5 135@3 145@1 165@1 170@1 125@3

135/185/205/225/245/255/215/200/165

50-60-70-80-85-80-70-60-50

45.5-55.5-60.5-65.5-70.5-75.5-65.5-55.5-45.5 kg

M/37/6’/176#

185/235/265/280/285/290/265/235/185

(Goal was to be 5-10 lbs. heavier each set today vs. 211006. Sets of ten could have been a little heavier. All other sets very challenging.)

Deo gratias

36 / M / 5'9" / 140lbs

80-100-120-140-150F-135-120-100-80

10 - 65#
5 - 95
3 - 115
1 - 135
1-155
1-165
3-125
5-115
10-95

10 - 50 kg 
5 - 70 kg
3 - 90 kg 
1 - 105 kg 
1 - 107,5 kg
1 - 107,5 kg 
3 - 95 kg 
5 - 80 kg
10 - 65 kg

185-205-225-245-265-315-265-245-185

10-95
5-115
3-135
1-145
1-155
1-165
3-135
5-115
10-95

m/50/87

135-165-195-235-255x-245x-195-165-145#

1st time posting, been doing CrossFit.com workouts for a few weeks now
10-5-3-1-1-1-3-5-10
95-115-135-185-205-225-205-185-135

Trying to shed lbs/build bigger gas tank for BJJ so did 2000m on SkiErg afterwards.  Surprised how much I felt it in triceps...my form is probably crappy.

M/54/232
Front Squat 10x65, 5x95, 3x115, 1x135, 1x145, 
1x155, 3x135, 5x115, 10x95. 
Accessory Work

115/135/155/185/205/215/185/165/135

X10-135
X5-165
x3-185
×1-225,235,245
X3-195
X5-175
X10-145


211006:
X10-115
X5-135
x3-165
×1-185, 205, 215
X3-185
X5-155
X10-135

95,115,145,165,195,205,165,145,115 

10 - 30kg
5 -  50kg
3 -  60kg
1 -  64 kg
1 -  68kg
1 -  70kg
3 - 60 Kg
5 - 50 kg
10 - 40 kg

kilos
90 x 10-105 x 5-115 x 3-120 x 1-122.5x 1 125x1-107.5x5 -92.5 x 10

165-195-210-235-245-255-225-215-205

211006
165-185-205-235-245-245-215-195-185

GWU: 2x 1min Row/10 SL DB DL/ 50’ Walking Lunge/:30 Goblet Sqt

SPWU: 10 PVC FSQT/10 Empty Bar/5 Light/3 Medium/3 Wod weight

Cool Down: Spider-Man&Couch Stretch

FSQT
10-5-3-1-1-1-3-5-10

95-115-135-155-165-185-155-135-115 
185PR! Still fighting wrist mobility pain with some improvement. 

10- 95
5- 135
3- 155
1- 175
1- 195
1- 215
3- 155
5- 135
10- 95

45/65/75/85/95/95/95/95/95

Modified, using 2x 15,5 kg DB
--
Font squats: 3-5-7-10-10-7-5-3
in between, strict push-ups, stating at 5 and increasing 1 rep each set.

> Total: 50 FS + 68 PU
--
Peace.

135x10
165x5
185x3
205x1

stopped there because the leg is still recovering

145-175-215-235-255-260-225-185-155

211006: 135-165-205-225-245-250-210-175-145

150711: 115-135-165-190-205-(missed a set)-175-135-115

35 lb / 40 / 50 / 60 / 60 / 60 / 55 / 50 (For the singles, could have gone a little heavier if I were using a rack instead of {deficit} cleaning them - and probably zombie would have also gotten me heavier than a regular hold) 

(48 kg x 5) + (40 kg x 5) (A little injury happened)
40 kg x 5
48 kg x 3
48 kg x 1
48 kg x 1
48 kg x 1
48 kg x 3
48 kg x 5
48 kg x 10

My max. weight was 48 kg... :(

M/43/135lb

10@125
5@155
3@185
1@195
1@205
1@210
3@185
5@155
10@125

Modified to 
10 135
5 185
3 205
3 210
3 210
5 185
10 135
The 210’s were tough. 

125-155-180-190-195-185-175-165-145 = 5,935 tw
Last time, by pure coincidence, was nearly identical format, tw = 5,875.

Today: 10-135/5-155/3-185/1-205,225,235/
3-205/5-185/10-135

10/6/21: 10-135, 5-155, 3-185, 1-205/225/240, 3-205, 5-185, 10-145

Did our weekly Bulletproof workout instead:
16 minute AMRAP
200m run
6 Deadlift (185#)
20yd Farmer Carry (2x53# KB)
8 Pull-ups
5 Burpees
6 rds + 200m +6 DL + 10 yd FC (finished 7th rnd for good measure)
~5 minute rest then
For time
800m run
70 Box Jump (24”)
50 WBS (14#, 10ft)
30 Plate Ground to O/H (35#) - was kinda like a muscle snatch with a single plate
50 Hanging leg raises (feet to eye level)
800m run
19:33

Left elbow was better today than the last few, so that helped.  Partitioned the second workout reps into essentially 4 rounds.  Good dose.  Will try to get some FS work in tomorrow.

60 - 75 - 90 - 95 - 100 - 105 -95 - 85 - 70 [kg]

95x10 - 125x10 - 155x5 - 183x3 - 205x1 - 215x1 - 235(F) - 215x1 - 205x1 - 185x3 - 155x5 - 125x10 - 95x10

I am a beginner. I worked on form. Enjoyed the workout. :)

Front squat 10-5-3-1-1-1-3-5-10 reps
45-65-80-95-105-125-135-130-100

Charles Meyers
October 5th, 2021 at 5:09 pm
Commented on: 211006
Front squat 10-5-3-1-1-1-3-5-10 reps
95-135-145-150-192.5-227.5-155-142.5-107.5
(edited)

M/51/195/5'10"

10 @ 175
5 @ 225
3 @ 255 
1 @ 285
1 @ 300
1 @ 310
3 @ 255
5 @ 230
10 @ 185

Interesting format - hypertrophy + power!  5 year PR so happy with that.   

10*45
5*95
3*115
1*135/155/185
3*135
5*95
10*45

10 @ 70 Kg
5 @ 90
3 @ 100
1 @ 105
1 @ 110
1 @ 115
3 @ 100
5 @ 90
10 @ 70

10 @ 225
5 @ 255
3 @ 275 
1 @ 285
1 @ 295
1 @ 305
3 @ 275
5 @ 255 
10 @ 225

Front squat 10-5-3-1-1-1-3-5-10 reps
Reps:
10)70kg
5)80kg
3)90 kg
1)100kg
1)105kg
1)110kg
3)95kg
5)85kg
10)75kg

80kg (176 lbs)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting. High output followed by full recovery. Squatting with an upright torso. Front rack archetype (I hope it's okay to use Kelly's terminology here - I probably needed to clear that up when I started these). Using stamina to challenge our weightlifting strength

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY						x

STRENGTH SCALE
40 heavy front squats, split up the reps however you need

POWER SCALE
Time your sets and make sure the way back up the ladder matches the way down

FLEXIBILITY SCALE
Do back squats instead of front squats and work on light weight front squats in between sets (or just flexion/external rotation mobility)

MY STUFF
Did sets of 10 at 135 between cleaning and mopping and stuff

GENERAL FEAR LEVEL: 8