CFWUx2 BS 10-10-5-3-3
100kg-105-110-110-110kg

225-245-255-265-275

First time back squatting since the COVID-19 began. 

Then, completed SLIPS. 

215lbs (but depth suffered, need to go back and work lower weights)

Nice to see that the awareness of the public is making the "gifting" go down in recent years. 

on MaxRack

5x255, and then did SLIPS

On holiday so 1 hour of stretching in the forest then did the following in gym: 5R of 5 x 24kg dbs squat, 1 min plank.

315#

315-315-315-315-315 high bar back squat (e3m) 

Stretching 10+m
L-sit: :09 hold on floor every :30 (e30s)
HS descents: 1 straight arm-leg straddle e30s
Scales: :45 front/:30 rest (ea) :45 rear/:30 rest
Planks: :30 rear plank, then tabata side plank alternating sides. 

40/190/5’9”

F/48/5'6"/145
85-105-115-125-135
usual plank routine
first time doing "scales"
tuck-sits at best and not for long
wasn't ready for the wrist flexion with handstand descents

180x5
215x4
[250x3]x2
[290x2]x2
[325x1]x3 - failed 3rd set
[290x2]x2

Then did 5 min each:
HS descents
L-sit/L-hang work
Plank variations
Scales
Stretching

46m/5'10"/180

105kg
110kg
115kg
120kg
125kg

60, 90, 100kg x 3

135-185-205-225-245 Rx + Practice

205,225,230,235,235(F)

First squat wod since knee surgery six weeks ago so went light instead of heavy.  10 x 45, 75, 95, 115, 135 (felt very good).  Did L-sits on rings, handstand descents from wall and hip stretches w/ Lucas.

29, 5'6, 180

245, 275, 275, 285, 285

43/6'3"/200
315-335-345-315x3
Couldn't drop or miss so backed off a bit after 345
Practice work done

M/57/6'2"/177
225, 225, 235, 245, 245

185-225-245-255-265 lbs

22:37 rx

315-345-365-385-405(f)

Really wanted to go for it on that last one. I don't think I gave myself enough time between the reps. Really happy with the weights though. 

M/34/6'3"/225

Back squat 5-5-5-5-5 reps
165-170-175-180-185

I did 5-3-1-1-1-1-1
82.5x5-92.5x3-102.5kgs for all the singles.
Then dumbell wod from previous day, result there.
Skipped scales etc.
M 42/1.78m/77kg

235-245-250-255-260
Completed stretches, planks, l-sits, scales and handstand descents

225-235-255-265-275

Back squat 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits (on dip rack, need to work on elevation/posture
Scales (flexibility for back scale)
Handstand descents (turns out had been doing this incorrectly, definitely needs work but starting to understand mechanics)

No rack for big bars. Modified as follows:
5 rounds x 5mins/round (25 mins running clock) to complete max unbroken reps back squats at each weight 100-105-110-115-120 lbs:
26-29-26-27-20 = 128 total reps and 14,010 total lbs.

L-sits, handstands, planks were all improved from last time; scales were a total mess from all the back squat fatigue.

185-195-195-205-205 

Subbed scales for 5 min if sledge hammer swings 

Back squats
135lbs
10-10-10
225lbs
1-1

Back squat 135*5 then 165*11111
WOD before and ppp program
5 mins stretching and if time allowed for others

315-335-335-335-335

5 minutes on each of the practice events.

Built to 1 rep with 265 Ibs

295/315/315/315/315
15:10 on:off for L sit
Stretching mostly hamstrings 
2x10sec handstand negatives/min
Alternating scales
Plank variations

235-240-245-250-255 lbs
Started at PR and went up from there.

245-265-285-295(pb)-300(f)
✅

314-325-336-344-355-366lbs - pr

practiced handstand holds and descent on wall
4 x 0:20 l sit hanging from rings
+ 5 slow back scales/side
3 x 0:20 front scale/side
+ 1:00 of varying planks
5 min calf smash

275-285-295-315-325

Please help me understand “scales”. I’ve heard this a couple times, but I don’t know what it is or means. Thanks in advance. 

225
245
265
270
275
All lifts successful

L sit progressions
Wall kickups
Plank holds
Front scales
Stretched groin, hips, rolled out

I went for volume today.

Back squats 
10-10-10-10-10
135/135/155/155/155

1 min plank hold between sets (front, left, front, right, back)

Alternated L-sits & Scales practice. 
Handstand descents are more like handstand practice with a few descents. 

100-110-120-130-130 all in kg 

335-355-360-365-370 lbs 

I think that I should have jumped to 375 on the last lift 🤔 I still had some juice left.

Finished with the assigned practices; handstand descents are still weak.

315, 325, 335, 345, 350 (Pr) Rx  
Plus accessory work.

215-225-235-245(f)-240(ties pr)

L-sits, scales, handstands/handstand descents, planks, 3-5 min each

145 lbs., 150, 145, 145, 145. Practiced all other movements.

385 - 385 - 405(F) - 385 - 385lbs

Stretched my hips with an elevated pidgin, banded PNF hammy stretch, and pvc preacher stretch for better overhead.

L-sits are improving:
EMOM style - 
10sec l-sit followed by 10sec tuck* hold
*went into a ruck then slowly extended my legs for the remaining 10sec.

Scales were harder than the squats..
1min each scale with 15sec rest in between. Ouch my hips.

Handstand decents are getting slower, and I was able to to a Press with a very very small kick assist. I know it doesn’t count as a press but it’s improvement from what I had.

I just made the planks hurt:
30sec reverse plank
30sec left side plank
30sec plank
30sec right plank
1min rest
30sec opposite arm leg extended
30sec opposite arm leg extended
1min 3 point tapping planks

Did gravity feel like a little bit crueler to anyone else this morning? No? Just me? Cool. 

275-295-305-315-325x

Practiced Lsits first. Went awful. About 5 seconds was all I had for a good L sit.

Worked on the splits for about 5-10 minutes next. 

Handstand descents are improving. I’m stepping away from the wall and it’s going really well. 

Planks. I just played around in sort of a plank flow moving from plank to plank. 

Scales, did 1:15 in each variation

Finished off with 100m lunge to counteract how stiff my hip flexors felt.

5-5-5-5-5

115-135-155-155-155

Bar 45/ 65/ 75/ 85/ 95

Globo scale: if you have access to a barbell and rack/rig, this one is as Rxed. 
Remember to use a spotter, spotter arms/pins, or bumper plates (for dumping) for safety reasons.   

For those of you in a hotel gym or gym without a barbell, you have a few options.  1. Smith machine squats (not optimal but allows for heavy loads).  2. A weighted dumbbells single leg movement (pistol squat, box/bench step up, Bulgarian split squat, or lunge), work to a heavy set of 3-5 on each leg.  3. Work on pistols or progressions today.

For the 5 gymnastics movements see the Globo subs on the first few days they were done.

Today is a great day to attempt a new back squat personal best or just get some volume under heavy loads. I will use results from recent CrossFit Total to help manage loads. A good starting point could be to have the first set start at 85-90% of a previous 1-rep max, which will require adequate build-up time.
I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at submaximal loads. This can potentially be more beneficial and allow for more practice time with the movements. 
During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten their range of motion.

Champions Club Scaling Notes

RANT: 
Dude I got my knees to my elbows on the handstand descent! The thing I have really been concentrating on is gripping with my fingers and balancing with my palm. I was trying to think of it in terms of running; best control of any movement — especially running — comes through the ball of the feet; the heels just help us balance when standing. So I tried to really control the descent through the fingers and the ball of my hand (for lack of a better term) and used my palm to push myself back to balance when needed.

I SHOULD TRY THIS RX’D IF: I am feeling the juice for a pr

ORGANIC SCALES:
Strength — heavy weight or go slow
Stamina — lots and lots of reps, also add holds between sets
Endurance — hit a run or row before each squat effort and static hold
Flexibility — lower than usual, or overhead squat

NEUROLOGICAL SCALES:
Coordination — going really slow can really help increase body awareness; can you control every centimeter of the movement?
Accuracy — hit your best depth every time, use a marker at first then try to feel for it
Agility — really try to get good speed on the transition from down to up without losing position
Balance — lose the shoes and keep the arches in tact

GROUP VERSION:  disregard the reps and just squat; if they feel good then go for 1 or 2, if not then more reps at light weight

WARMUP:
Knees to elbows (strict) — descent of squat
Jump rope — always
Pull-up — stay fresh on hanging overhead
Squat - obviously

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3. Low temptation for a pr, other things to distract us from not lifting as heavy as we possibly can.

A video showing handstand decent practices would be great.

I posted this a couple of days ago, but may have been too late, so trying again.
Hey Coach/Coaches-
Is a handstand descent with arms locked out and bending at the hip as slow as possible until feet hit the floor, or arms locked out, bending the arms and lowering head to the ground, while body is vertical?
Thanks!