185-195-205-215-225-235-245

225, 225, 225, 225, 225, 225, 225

105kg

M/33/5'7"/219lbs

E3MOM 
Warmup
135-165-195lbs
BackSquat 5-5-5
215-235x5-215lbs
BackSquat 3-3-3-3-3-3-3

Today was just a heavy three. Wanted to up to 245lbs around working set 3-5, but restraint took over. Squat strength is improving. 

Just a heavy leg day today, with EASY walking and GhD core work. Wanted to run today, but worried about too much, too soon with running. 

Quite worried about weight. Have gone up from to 213 to 219lbs with being DialedIn and holidays. Need to increase my mileage, and rowing/echo intervals.

275-285-295-300-305-305-305

M/55/217
For load:
Back squat, 3x225, 3x245, 3x265, 3x275, 3x285, form broke down so dropped the weight back to finish. 3x225, 3x225 reps

55.5-65.5-70.5-75.5-85.5-90.5-92.5

135, 165, 185, 205, 225, 245
Felt good but stopped after six since left knee still healing.  Finished with some GHDs. 

M/51/187

255-255-265-270(2)-270(2)-265-265

50 kg

225#

235

275lbs

3x80 Kg
3x85 Kg
1x90 Kg

In keeping with the spirit of my affiliate (CrossFit Knoxville @crossfitknoxville) whose WOD on Monday was a set of 10 rep Back Squat

M/5'9"/190/54

I did 5 sets of 10 reps
115-135-155-185-205 , I probably could have went to 225, but I didn't push it. 

225-

230403 - 185-195-225-225-225
2022 - 225-235-245-255-260
2021 - failed at 265
2020 - up to 260

M/37/6’/176#

280/285/290/285/280

Deo gratias

sub 10rep Lighter weights
20-30-30-30-40-40-50kg

37 / M / 5'9" / 140lbs

155-165-165-165-165-165-165

Could have gone a bit heavier in the later sets, but I tweaked my back the last two times we did back squats, so I decided to be careful with my form instead.

The L-sit/hollow-rock practice I've been doing the last month or two seemed to make a difference in how I was able to maintain my midline during the squats this time. 

Rx
135-155-175-195-205-225-235#
Pressed for time (including the warm-up) so had to rush through, plus sore knees and back going into it, so not a solid go at this today.  However, technique stayed solid and I haven't done BS above 225# for more than 2 years (since right before herniating a disk), so I'm pleased with that aspect of the workout.

Compare to 230403: Technique work, 10-15 reps each set 45-95-135-155-155-155-155-155-155# (knees were in rough shape then too).

Back squat(x3)
225,245,265,285,305,315(x1)
Legs/hips were not having it today

Son(16)
135,145,155,185,205,225,275,305(x2)👀
This kid jumped like 50lbs from his last PR!

185/205/225/235/245/255/275

M/49/6'2"/180#

Modified to DxKB Bulgarian split squats 3 each leg...
35/44/53/62/67/72/77#

28 YOM / 162cm/ 81kg
135, 160, 180, 210, 220, 230, 315, 330, 340

I noticed it was not as hard as I anticipated weight wise, so I added a few extra sets to see what I could do. 90 seconds to 120 second rest between.

Beginner

145 - 155 - 165 - 175 - 185 - 195 - 205*

Failed 205. Back still feels weird after a year of being injured.

245 all sets 

225-230-235-240-240-240-240

155 across all sets
very easy for every part of my body except lower abs. Dialing it way back and working on bracing properly; using abs and not just back 

80-90-95 Kg
3-3-1 rep

205/215/225/235/245/255/265#

Then
15 min amrap
3 ring mu
6 hspu
12 alt pistols

13rds +7

1:225 2:225 3:225 4:225 5:225 6:225 7: 225 

M/39/72”/170

7 x 3 all at 140 kg (308 lbs)

All work sets at 225lbs

M48

70 - 80 - 85 - 90 - 92 - 95 - 97 KG

Previous 1RM was 90kg, so well happy with these results #payhim 🥳🤩 PR all around

65-95-115-135-155

Today: 205/225/245/255/260/265/270
4/3/23: up to 285
7/5/22: up to 305#
12/16/21: up to 300#
12/21/20: up to 255#
10/11/20: up to 265#
11/19/19: up to 225#

50-55-55-60-65-65-65

60/70/80/90/100/110/120kg
M/54/175/5'11"

Today: 205-225-245-265-285-295-300

Couldn’t hit that next level today. I hope this isn’t the beginning of a trend of decline.

230403: 225-250-270-285-310

220705: 205-225-245-265-285-305

211216: 205-225-245-265-285-305

201221: 230-255-275-290-300

201011: 230-255-275-290-300

195-205-215-220-225-225-225 lbs

275-275-275-275-275-275-275lbs.

Since I did squats yesterday…
Deadlift 5-10-5-10
265-245-270-250#

61/5’8”/155#

95-115-145-185-215-235-255-255-275-275-255

M/52yo
165-185-215-235-255-275-285

For load:
Back squat, 3-3-3-3-3-3-3 reps
75-135-150-160-165-167.5-185

215-235-235-235-235-235-235

115-145-145-155-165-175-180

65-85-95-105-115-120-125-lbs. 


Dad call me!!!

315 for 7 sets

205/220/230--got two, then tweaked my rt upper quad.
m/53/175
So upset---220 and the first 2 of 230 felt so good-
like "Hmmmm, maybe a pr day" then of course I jinxed it. Dang!

195-235-255-275-285-295-305

40
50
60
70
80
85
90
kg’s

total wheight moved= 1425 kg

95-145-195-245-295-295-315lb(2) CFHIM

Globo wod: If you have a bar, plates, and a squat rack or rig you're good to go.  If you're going for a 3rm on the last set of squats use spotter arms/pins, a spotter, or be familiar with bailing out from a back squat safely (Bumpers only for the last one).  If you only have a Smith machine today let's load that up (I know, but some are on cruise ships, Planet Fitness or hotel gyms, so this gives them an option).  Finish with some unilateral leg work. Dumbbells sub: If you are proficient in pistol squats let's work up to a heavy 3 alternating (6 reps total, 3 each leg).  If you're still working on pistols let's do heavy dumbbell bulgarian split squats, working up to a heavy 3 each side, alternating after each set. On either of these if you max the available dumbbells do AMRAP sets.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Single modality. Weightlifting. Squatting without major upright torso demand

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

FORMAT/MOVEMENT QUESTIONS
Am I experienced enough to be strict on the number of sets I do?
Do I need more reps each set to get a feel for the technique?
Is my body telling me that I need a heavy day or is it telling me I need lighter weight and more reps?
Do I want to work up to the heaviest 3 I can, or do I want to try the heaviest 3 I can do for 7 consecutive sets?
How much do I care about my 3-rep number? Do I want to be flexible with the reps I do on each set (ie. one set do 2, one set do 5)

NEW TO CROSSFIT SCALE
Same format, just do like 10+ reps per set. Nothing wrong with empty bar either.

GENERAL FEAR LEVEL: 5