225-230-235-240-245 Rx'd

남(m)/46/171cm/94kg/230514/
Back squat 5-5-5-5-5 reps
Post loads to comments./
20-45-70-95-110kg(두번째와드)/
일요일 낮 두번째와드/
최고기록 갱신

CFWUx2 10*20kg 10*40kg
60kg 70 80 90 95kg

135-155-175-185(3)-185(2)

E4.5MOM

135, 155, 175, 195, 215

(first time after lower back strain, felt really good, last set was tough)

75. 85. 90. 85. 85kg. Nearly skipped because tired and hungry. Focused on form.
90, 92.5, 95, 97.5, 100kg 12APR20
85, 87.5, 90, 92.5, 95kg 05SEP18

225-245-265-285-305

135,155,165,170,175

Back squats 
195#
215#
225#
255#
265#

High bar back squats to a 12” butt target: 275Lbs. on each 5 rep set. Lifting shoes and belt...sucking wind with a mask in the smoke after each set! 


182/41/69”

100 kg

5x 135, 155, 175, 195, 215
Still recovering from low right-back pull so didn't go 100%

M/34/6'/175#

245/265/285/265/255

Back squat 5x5
250✅
255✅
260✅
265✅
270 last rep fail
PR by 20#

275-285-295-300-300

185-225-245-225-235

Front squat (1 x squat Clean, 4 x front squat) 
60/65/70/75/77.5kg

Shoulder press (5/5/5/5/5)
35/40/45/50/50kg

Weights were:
100kg (220lb)
110kg (242lb)
120kg (264lb)
130kg (286lb)
134kg (295lb)

M/27/195/6’1”

In Lbs: 143, 153, 158, 173 x2

95-115-125-125-125

95, 115, 125, 125, 135 
Progress over perfection 
I don't care if you're running towards your goal or on your knees f***ing crawling to it, keep going in that direction. -Mat Fraser (my mantra for this wod) 

Worked up to 90% of 5 rep max.
165,185,205,215,230

5 rep max 255
less than 2 weeks post covid 

Squat 5 @ 205, 225, 245, 265, 275#. 

245-260-275-290-300

135-145-155-170-185

20 min SLIPS
Back Squats 5x5: 125#, 130, 135, 140, 140

M / 23 / 175cm / 67kg
Loads :
30 kg 
50 kg 
60 kg 
70 kg 
80 kg 
80 kg

12/27/2019: up to 225#
Today following my normal 531 format for squats: 140#/165/180/205/235(8reps)

Connor Rx
245-245-245-245-245

Sheri Rx
135-135-135-155-155

155
175
175
185
195

I think I've been using a way to wide stance I narrowed it today and it seemed to be stronger

M/34/6’/220
205-225-240-255-265(pr!)

babygirl: 75-85-95-105-105

Back squat 5x5
185, 205, 205, 215, 225 lbs

F/53/garage gym

85/95/105/115/125

M/24/5'8"/160lb
CrossFit AFK

200827 - 285lb-285lb-285lb-285lb-285lb (Felt pretty darn heavy today. Practicing low bar back squats the last few times as well.)
191227- 275lb-275lb-275lb-280lb-285lb

M/39/111kg
265lbs
295lbs
315lbs
325lbs
325lbs

235-245-255-275-280 (5lbs PR) 

35/195/5’9/M

135, 155, 165, 185, 225 Rx

225-225-235-235-245

135-155-165-165-175

Back squats 
5@ 135/155/165/175/185

Morning workout: Easy 2mile hike 

M/41/142lbs

RX - 5x5 @ 245lbs 

115-135-155-175-185

5x5-315

Subbed 10 alternating weighted pistols
20#
25#
30#
35#
40#

245 - 255 - 265 - 275 - 285(4+f) 
m/52/5'11"/200#	

Back squats 5x175#
Bench press 5x142.5

low weight on bs...resetting myself to focus on depth. 

Back squat 5-5-5-5-5 reps
135-155-185-225-245

5 reps 95 lbs
5 reps 115 lbs
5 reps 125 lbs
5 reps 145 lbs
5 reps 165 lbs
5 reps 165 lbs
total reps = 30

9:23

225
245
255
265
275

Pleased with this, legs are starting to feel strong again.  275 was tough, but only last rep was close.  Did some mobility and oly accessory work in between sets.

47m/5'10"/185

205-205-215-205-205 lbs

Avoiding big bars. Subbed this format:

For time, 5 rounds of
20 back squats @ 100lbs
20 calories on elliptical trainer
17:45 (9:53 total elliptical time)

Sub/scale per round:
10 2x70# DB squat - heaviest I have :( 
rest 1min
30 jump lunges
rest 1min

185-205-225-245-265

I'm only grateful to Murphy for finally motivating me to build a garage gym. He'd keep gyms (and everything else, really) closed indefinitely if he could. Keep it up CF.

Power Clean + 5 Front Squats

135-145-155-155-155

Back squat 5-5-5-5-5
135-150-155-155-160
Did SLIPS 15 minutes afterwards

Jackie:
60-65-65-70-75

Rx: 155-165-170-170-170lbs 

95-115-125-135-145

It is great to finally see an updated video on what we eat or drink. We in Longevity live by: If it did not come directly out of the ground directly off a bush or tree, we don’t eat it.

m48/86
245-265-285-290(2)-285(3)

5x5 @205 lbs

WOD ANALYSIS

Coaching notes:

Template: This WOD follows “As Heavy As Possible” template. The athletes must perform back squat with as heaviest resistance as possible, so the scoring is based on the heaviest weight used.

Modality: This heavy WOD is a single modality that includes just one heavy weightlifting modality.

Purpose: The purpose of the exercise is to improve the strength. The amount of resistance should be progressively increased per set to reach the athlete’s 5RM. Athletes can strive to maximize their maximum strength in this exercise. In this day, recovery has not been a limiting factor.

The reason for choosing reps: The reps selected so that athletes reach to their 5 RM record. If athletes do not have a good rest between sets, their record will drop from set 3 onwards.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

Time to perform: This heavy WOD takes about ≈ 15 min. Athletes must strive to do their best and should rest at least 3 minutes between sets. In fact, all 25 reps takes about less than 3 min, however the rest between the sets takes about 12 min.

Running a class: Trainers have ≈ 45 min for set other parts of class.

Physiology (GPP): Strength plays the major role in this exercise.

Physiology (energy pathway): The phosphagen system is the dominant energy pathway in this exercise program.

Anatomy:
Back squat: Agonist: Gluteus maximus, Quadriceps.
Synergist: Hamstring, Gastrocnemius, Soleus.
________________________
Running a 60 min class:
Whiteboard ≈ 3 min
General warm up ≈ 5 min
Specific warm-up: ≈ 10 min
WOD ≈ 15 min
Cool-down ≈ 10 min

Additional time: It remains ≈ 17 minutes that can be divided in specific warm-up or cool-down.

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK 

174CM/75KG/29AGE.
:(100-110-120-130-140KG）-（145kg*4reps）
https://youtu.be/ht6bYS5j6So

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Back squat - squatting, external load (heavy), not as much upright torso demand, full ROM

WHAT ABOUT THE FORMAT
Max effort day means do the set then rest in between so you can recover. You want to get at least 5 heavy sets, so don't count your warmups as one of the sets.

TECHNIQUE SCALE
Same format, 10 or 20 reps per set

CONSISTENCY SCALE
Try to keep the same weight for all 5 sets - wouldn't be your true 5 rep max but try to keep it close

INTENSITY SCALE
Less weight on the squats but do something before to add fatigue as a challenge to position. For example, 1 set = 200-meter sprint then immediately into 5 back squats. Can you still make the form look the same even when you're breathing heavy?

MY STUFF
I'm a dummy and went out of order again! I'll hit this one tomorrow I think.

GENERAL FEAR LEVEL: 5