Back squat: 185-205-225-245-265
Shoulder press: 80-90-100-110-115
Deadlift: 225-255-285-315-345

CFWUx2 10*20kg 10*40kg
BS 50kg 60 70 90 100
SP 35kg 40kg 95lb 106 117
DL 135 157 179 201 223

S. 65. 75. 85. 90. 95.
P. 35. 45. 50. 52.5. 55
DL. 75. 95. 115. 125. 135

Squats - 175 205 225 255 275
press - 85 95 105 115 125
dead lift - 195 205 225 245 265

135,150,155,165,180
95,100,105,110,115
135,165,205,240,280

Modified for at-home and max dumbbell weight was 24lbs but could've gone heavier on certain movements.

200930 WOD
LOADS: 
Dumbbell Front Squat: 21-21-24-24-24
Dumbbell Shoulder Press: 12-12-15-18-21
Dumbbell Deadlift: 24-24-24-24-24
*lbs

Female, 5'5, 125 lbs

175-205-255-275-315x1 only. Missed rep 2
95-105-115-135-155
285-325-355-395-435x1 only. Felt very hard with 1!


180/41/69”

110-120-130-140-150
40-50-60-70-80
140-150-160-170-180

Thanks Tyler! Got some big take-aways from this. Notably, "These adaptations, not the stress, are what we’re chasing when we exercise."

I've witnessed a lot of athletes (including my former self) showing up just for the pain, over-looking intent, and hitting the impending brick wall of over-training and under-recovering. 

Also, this concept that nutrition and training are at odds is enlightening. Do you train because of the way you eat, or do you eat because of the way you train? I bet there's a balance, and I bet Mr Myagi would agree. 

남/49/85
Bs 185-235-255-275-295
P 95-105-120-140-150
D 225-255-285-305-345#

Enjoyed this one. Simple and effective. 
Something every single CrossFit athlete should read once a month

M/34/6’/175#

Only had time for back squats
185/225/245/275/295

Back squat 10-8-6-4-2 reps
205-225-235-250-275
Shoulder press 10-8-6-4-2 reps
95-115-120–130-135
Deadlift 10-8-6-4-2 reps
250-270-285-300-315

Back Squat: 185-205-215-225-245
Press: 95-105-115-125-135
DL: 185-195-205-225-245

Easing back into heavy lifting 

M/27/195/6’1”

b/s- 95 105 115 125 135 
Press- 65 65 75 75 85 
Deadlift- 95 115 145 155 155 

M/39/111kg
Back squat
120-120-120-148-148 kg
Usei i kt de 24 para aumentar a carga
Shoulder press
50-50-60-70-70kg
Deadlift 
120-120-148-148-148kg

155-185-225-245-260
95-100-110-125(2)-125
225-255-305-335-times up

171209:
165-195-210-225-250
95-105-115-135(3)-140(1)
225-275-305-315-335

BS 55-65-95-125-145
SP 35-45-55-60-65
DL 65-90-120-140-160

(1 Clean, then) Front squat 
70/75/77.5/77.5/80kg

Shoulder press
40/45/47.5/50/52 5kg

Deficit dead lift
75/87.5/95/102.5/107.5kg

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

245lb-265lb-285lb-305lb-315lb
75lb-85lb-95lb-105lb-115lb
315lb-325lb-335lb-345lb-365lb

BS: 155-185-225-250-275
ShP: 95-105-115-125-135
DL: 225-275-320-370-390

RX 

back squat 
45-95-115-135(3)-140(1)
shoulder press 
35-45-45-55-65
deadlift
65-85-125-145-165

F/24/5’5/140
CrossFit AFK

Did 8-6-4-2 for each exercise
BS 185 225 245 265
SP 105 125 140(F) 140
DL 245 265 285 305
Not too happy with the numbers, didn't feel real strong, but kept form good. 

This was a tough one...took about 3-5 min after every lift since it was pretty close to max effort for each using my 1 rep max calculator.
Back Sq: 195/210/225/240/255
Sh press: 110/115/120/130/140
DL: 240/260/280/300/320

Not enough plates—used bands in later rounds:

Back squat 135-165-195-215(w/ 30# band)-235(w/40# band)
Shoulder press 75-95-105-125-125
Deadlift 185-195-205-235-235 (w/ 40# band)

BS - only got to 225 lbs, failed on my 245 attempt
SP - went too hard with 10x95lbs so ran out of gas failed the 2nd 135lbs attempt
DL - too depressed by my performance in the other two - went back to the house and took the kids out for dinner instead

squat - 95,105,115,135,145
shoulder press - 45,65,75,95,115
deadlift - 95,105,115,125,145

27:14 - light and slow - recovering from cold

225-235-250-275-320
95-105-120-135-145
245-255-275-335-370

Globo Scale:   If you are in a globo with bars and plates this shouldn't be a problem.  Put down mats for the deadlifts if they yell at people doing these due to noise. For the squats use bumper plates, spotter arms in a rack or rig, or a spotter as you get heavy.    Home gym/limited equipment do ascending burn out sets with heavier and heavier dumbbells.   You can also do single leg RDL's and bulgarian split squats, especially if you only have one dumbbell weight.    Bodyweight sub work on pistols, handstand pushups, and single leg glute bridges.   Add weight to the pistols and single leg glute bridges if you have it. 

Bs 140kg
SP 60kg
Deadlift 140kg 
time 13:40

BS: 225-245-265-285-305
SP: 105-115-125-130-135
DL: 245-265-285-305-325

Back squat 135-145-155-170-185
Shoulder press 65-85-95-105-110
Deadlift 185-195-205-215-225

BS   85-95-105-115-135lbs
SP   45-49.4-55-65-75(×1)lbs
DL   120-135-155-165-175lbs

BS: 135-155-170-185-195lbs
SP: 65-75-70-95-105lbs
DL: 185-205-220(6)-220(6)-220(6)
DL maxed out the weight in my garage so I kept the last 3 sets at 6 reps 

BS 35#/45/55/65/75
SP 35#/45/50/55/60
DL 45#/65/85/95/105

BS:
135-185-225-275-315

SP:
95-115-135-155-175

DL:
225-275-315-365-405

35/195/5’9/M

BS: 135, 175, 195, 225, 265 - had more in the tank but left knee a little tender lately & still being cautious w/ lower rt back
SP: 70, 80, 95 (interrupted to catch a gopher snake that just appeared next to me in the garage), 115, 135 (both ant delts not strong lately)
skipped DLs due to time

BS: 225-245-265-285-305
SP: 135-145-155-165-175
DL: 305-335-365-395-425 (1 rep only)

Every set felt pretty close to a max effort

m/52/5'11"/200#		

Squat 10, 8, 6, 4, 2
65, 75, 95, 115, 135

Shoulder press 10, 8, 6, 4, 2
45, 55, 65, 75, 95

Deadlift 10, 8, 6, 4, 2
95, 115, 135,  145, 155

Annie with 10-8-6-4-2 back squat added in as a triplet
Tripp - 12:11 (95#)
Jackie - 16:00  2x singles, (55#)

Back squats: 95/115/125/135/155
Shoulder press: 45/50/55/60/65
Deadlifts: 105/135/155/175/185

Started my deadlifts at 105 because the bar was loaded already from my son’s workout. He may be lifting more than me soon. 😳

Kept it on the lighter side today. Reps Rx'd.

BS - 135, 155, 185, 205, 225lbs
SP - 75, 95, 105, 115, 125lbs
DL - 165, 185, 215, 235, 255lbs

Did everything with 25 lb. Dumbbells
For time --9:27 

BS:  225-245-265-275-290
SP:  115-120-130-140-150x1
DL:  275-290-310-330-345 

With all these, goal was to go heavy but not so heavy in the large sets that I was burned out for the small sets.  Pleased with how this worked for squats. 
Started too heavy on shoulder press, and almost adjusted.  Really wiped out when I got to deadlifts – just put in the work there.

47m/5'10"/180

Chris S "consistency" scale (20 min amrap, 10 reps each)
BS and DL at 105lbs, SP at 75lbs
7 rounds

Back Squat: 165-185-205-225-245
(Set of 2 10# less than last time, but I have been missing a lot of heavy squat days.)

Strict press: 65-85-105-115-130
(Underestimated myself. Furst 4 sets too easy. 130 was suitably tough at least.)

Deadlift: 225-255-285-315-335
(I need more plates! 335 is all I have, but the last time I did this in a gym I got up to 405.)

Back squat 10-8-6-4-2 reps
135-175-207.5-232.5-275
Shoulder press 10-8-6-4-2 reps
50-70-102.5-142.5-162.5
Deadlift 10-8-6-4-2 reps
155-205-245-282.5-327.5

M 170cm 59kg BW
Back Squat: 83-86-89-91-95
Shoulder Press: 31-33-35-36-40
Deadlift: 93-100-110-125-140

BS
155/170/185/210(3)/240(f) left hip hurts!
SP
65/80/95/105/130(1)
For my notes--
Did not do DL because I did a 5/3/1/1/1 DL working up to 265#
after yesterday's wod
m/50/175
#'s are lower than compare to, but nothing too major.
BS 155/180/195/215/235
SP 65/75/100/120/135 (1)
DL 155/185/225 x4/240 x 4

BS: 95, 115, 135, 150, 145
SP: 35, 45, 55, 65, 75
DL: 155, 175, 205, 225, 245

174CM/75KG/29AGE.
BS:110-120-130-140-150KG.
SP:45-50-55-60-62KG.
DL:110-120-130-140-150KG.
https://youtu.be/dQpxI_9I9n0

This is a great article.  It's as if the benefits of "variance" apply, not only to the exercises within a training program or the foods within a diet, but also to the acts of training or eating in the first place.

Rx
BS 225-225-225-225-225
SP 115-115-115-115-115
DL 225-225-225-225-225

I follow Renaissance Periodization and have for 4 years.  It’s science based and the best diet to go with athletes! I’m 46 and continue to improve in health fitness and aesthetics (though not a primary goal) too

Tyler Haas has written a well-organized and thoughtful piece on the interplay of exercise and nutrition. CrossFit's approach to both is on point. One important point that I would like to add is that it is possible to gain weight eating nutritious whole foods. This is why attention to blood glucose can not be ignored. There are many whole nutritious fruits that will spike the blood sugar causing the release of insulin which is then tasked with storing energy. Again, CrossFit has a common sense solution to this problem in the amounts that it recommends we consume ..."some fruit..."  The use of a continuous glucose monitor can allow everyone to see exactly which foods spike their blood sugar and can help them find solutions to minimizing their effects or eliminating them from the diet.

Great article Tyler. I’ll be sharing this with my world tomorrow. 👍👊

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Back squat - squatting with a heavy load that doesn't emphasize upright torso but does emphasize stamina
Strict press - pushing overhead, same load theme as above
Deadlift - squatting with an emphasis on pushing, same load theme as above

WHAT ABOUT THE FORMAT
Rory covers it in the video

TECHNIQUE SCALE
Pick one lift, set a timer for 35 minutes, and work sets of over 15 reps

CONSISTENCY SCALE
AMRAP in 20 minutes of:
10 deadlift
10 strict press
10 back squat
*use same bar for deadlift and squat - something you don't need a rack for

INTENSITY SCALE
As is

MY STUFF
Kept light today and went slow motion on everything, same rep scheme. 225 for squat, 125 for press, 305 for deadlift were final numbers

GENERAL FEAR LEVEL: 5