102-105-107-110-115-117-120-125-127 kg
13:49

Back squat 185-205-215-225-245-255-265-275-285(PR)
In 8:00:
100 weighted sit-ups,35#

65.5-70.5-75.5-80.5-85.5-90.5(F)-90.5-90.5-95.5 kg(F)

Time: 7:54
10kg db

225-255-275-295-315-325-335-345-355

5x80
3x(90-100-105)
1x(110-115-120-120-125 norep)

50 su @50lbs
50 su @35lbs
didn’t count time 

completed 7/14 at the Y. back-logging comments.

225 x5
245 - 255 - 265 x3
285 - 295 - 305 - 305 - 305 x1

100 sit-ups w/ 50lb DB = 5:12

210621:

225 x5
245, 255, 260 x3
275, 285, 295, 300, 300 x1

M/37/6’/178#

x5: 225
x3: 255/265/275
X1: 285/295/305/315/325/315/305

Did 2301715 two days ago. My core
and hip flexors are smoked!

Deo gratias

185/195/205/215/225/235/245/255/245

Did this on Saturday

worked up to 1 rep 95kg

100 sit-ups with 15kg sandbag - 3 min 21 sec

F/29

Rx’d 
BS:225-235-245-265-275-285-295-305-310

WSU: 5:20

Working hard to get back on the WOD wagon after vacation.

210621: 225-235-245-255-265-275-285-295-305

Today: 5-185, 3-205/225/245, 1-255/265/275/285
SU 35#db: 7:06
6/21/21: did 531 WOD squats instead 

Modified, untimed
--
4 rounds of:

10 DB front squats @ 2x 15,5 kg
25 GHD sit-ups from bench 
--
Peace. 

💫ALORS ON DANSE

A veces me asombra lo impredecible de todo esto y quedo deleitado apreciando, como si la vida fuera la obra de arte de alguien zarpadamente genial.

Sigo reflexionando después de mi sorpresa al mover 160kilos con suma facilidad.

Los efectos de las cosas que hacemos son impredecibles a veces y contraintuitivos otras tantas.

Ayer superé mi record historico en un movimiento específico: low bar back squat.

Pero no mejoré mi low bar back squat haciendo low bar back squat. Esto es contraintuitivo. Uno diría intuitivamente que para mejorar en el remo mi tiempo de 2k deberia remar más, o quizas hacer mas dominadas que es un movimiento análogo. Y sin embargo mejorar las flexiones de brazos mejora tu tiempo de 2k remo. Y en mi caso mejorar mis levantamientos olímpicos facilitó un aumento de 10kg en mi récord de sentadilla.

De un modo contraintuitivo he oido que profesores de paddle mandan a sus alumnos a tomar clases de baile.

Y de un modo impredecible, aprender a bailar quizás despierte o mejore nuestra capacidad de amar.

Algo se despierta en uno bailando, que de otro modo sigue dormido, a menos que uno ame profundamente.

Quizas en el 2030 los kinesiólogos receten clases de baile cuamdo te rompan el corazón. Yo no soy kinesiólogo pero si tuve un par de esas lesiones y les digo por experiencia propia que estoy viendo mejoras en el rango de movimiento de mis emociones, antes severamente limitadas.

Hay mucho trabajo por hacer pero los resultados son alentadores, asi que seguiré con este tratamiento experimental.

On the first part:  Back Squats 5-3-3-3-1-1-1-1-1 reps. I lifted: 164, 169m 174, 179, 184, 189, 204 and 214 lbs
In this Video lifting the first 5 reps with 164 lb: 
https://youtu.be/n37U-w10oiA
On the second part: 100 Weighted Situps Dumbbell 35 lb
I completed the WOD in 5:37 minutes.
https://youtu.be/9GxQB5eExng

Back Squat 
5x135#
3x205#
3x225#
3x255#
1x275#
1x315#
1x325#
1x345# 156 kg 
1x355# fail 

sit ups db 50# 7:54’

BS:
135@5 155@3 175@3 185@1 195@1
Situps: 25-25-25

Pressed for time today so did rounds of 10 back squat (95#) and 10 weighted AbMat sit-ups (35# DB) in between yard work tasks. Somewhere around 10 rounds total.

Kind of a box check I know, but the lower back was playing up some too, hence the greatly reduced weight.

M/30/200 Lbs

Squat

5x135, 3x225, 3x275, 3x275, 1x295, 1x315, 1x325, 1x325, 1x325

100 Weighted Sit-ups for Time (Anchored)

2 25Lb DB’s for a total of 50 lbs

Time = 4:00

BS
rx
135/155/185/205/235/235/235/240/250
100 abmat unanchored w/35# db holding at my chest
6:56
m/53/175

225-235-245-255-275-285-295-305-315


5:27
100 Sit-ups (35lb)


GWU: 2x 1min Row/10 SLDBDL/50’ Walking Lunge/10 Cat/Cows


SPWU: 10 Sqt Therapy/5 Pvc Sqt/5 Empty Bar/5 Empty Bar :3 Descent
Build Up: 2x5/2x3/2x1

Cool Down: 2x :45 Spiderman/Can Opener
 

BackSquats 
5@135, 3@165, 3@165, 3@185, 1@205, 1@215, 1@225, 1@235F, 1@235F 
PR of 225!
100 Weighted SU for time:
15lbs TT 7:47 

Back Squat 
5@135#
3@185#
3@215#
3@245#
1@265#
1@285#
1@295#
1@300#

For Time:
50 Sit Ups 

3:34

Followed the rep scheme sort of.
135# x 10, 185 x 5, 205 x 5, 225 x 3, 245 x 3, 255 x 3, 275 x 1, 285 x 1, 295 x 1, 305 x 1

85 weighted sit-ups, 25# db. Stopped when I could feel the tailbone raspberry. Didn't time it. 🤔

Unexpectedly sore knee today, so I hope to hit the squats tomorrow. 

Bench press 5-5-3-3-3
Each set interspersed with 50 single unders and 10 rep DB bench press, 37-40# DBs
125-127(4)
130-131-132(2)
Then 50 abmat sit-ups with a 20# kb

60/5’8”/159

M/54/226 lbs. 13 hours fasted
 Back squat 225x5, 235x3, 240x3, 250x3, 265x1, 275x1, 280x1, 290x1, 300x1 
For time: whole work out 40 minutes 
100 weighted sit-ups 10 lbs situps between squat sets 
Stretch 

Back from vacation...

Back squats: 225, 235, 245, 255, 260, 265, 270, 275, 290 lbs

weighted SU - 50lb db  5:57

Intermediate Option

120 kg (264 lbs)

4:54 like this https://youtu.be/4YOoMXPnOu4

Backsquat on belt squat worked up to 370lb. 

sit-ups was a challenge 5:30 Rx’d

Beginner Option:
Back squat 5-3-3-3-1-1-1-1-1 reps
For time:
70 sit-ups

M / 29 / 180lbs

subbed goblet squat 24kg
6kg weighed sit-ups, cramped at 43 and stopped

95-135-165-185-205-225-255 x3 with 2-3 sec pause at bottom 
6:29 24kg KB on decline bench 

Such an great workout yet again! It's amazing how different 1 rep feels to 5. I guess that's the phosphagen system. 

Backsquat
5x 120 kg / 265 lb
3x 125 kg / 275 lb
3x 127.5 kg / 280 lb
3x 130 kg / 285 lb
1x 135 kg / 297 lb
1x 137.5 kg / 303 lb
1x 140 kg / 308 lb
1x 142.5 kg / 315 lb
1x 145.5 kg / 320 lb

Sit-ups with 40 lbs / 17.5 kg DB in 7:55 (directly after the last set of squats) 

Back squat 5-3-3-3-1-1-1-1-1 reps
5)120 kg
3)130kg
3)132kg
3)134 kg
1)135kg
1)138 kg
1)140 kg
1)145 kk
For time:
100 weighted sit-ups 50lb (22kg)
total time 5:10”

80 - 90 - 100 - 105 - 110 - 112.5 - 115 - 117.5 - 120 - - [kg]

then 3 large sets GHD sit-ups
35 - 20 - 20 reps

Champions Club Scaling Notes

RANT
The further away (vertically) from your hips the dumbbell is, the harder; and the closer the dumbbell is to your body the harder. So the hardest version would he a 50-.b dumbbell overhead sit-up with your arms straight and in line with your ears the entire time. I'm not entirely sure that is possible, by the way. I tried a set of 15 with the 50# held behind my head and I actually failed at 9.

WORKOUT THEMES
I can see this going either way: 1) a format that assumes just doing a max effort lifting session isn't enough or 2) using full body fatigue (especially hips) to challenge our midline stamina and strength. The optimist in me would like to believe the second theme, because a max effort back squat session is a plenty good dose for the day. And actually, so would 100 weighted sit-ups.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY								x

STRENGTH SCALE
Put on a timer for 30 minutes and go back and forth between heavy back squats and heavy sit-ups. Probably 2-5 sit-ups at a time, and 1-2 back squats

STAMINA SCALE
Lose the dumbbell, do a fast set of 40 sit-ups before every back squat set. Rest as needed between.

POWER SCALE
As is, don't time the sit-ups, and on both sit-ups and squats give extra emphasis to the way up. If it slows down too much, rest more.

MY STUFF
Did this as a partner workout a few days ago. 15 weighted sit-ups, 5 back squats, then partner goes. 7 rounds. 18:something, good dose

GENERAL FEAR LEVEL: 4