255-255-255-255-255 Rx'd

CFWUx2 bs 10*45 10*95 5*135
80kg 85 90 95 100kg

MaxRack E4.5MOM

155, 175, 195, 215, 225

(last 2 sets were tough)

5x3 FS@75kg
Prev. 5x3. 75. 77.5. 77.5. 77.5. 77.5 29.01.21
Misread and did FS

195#
215
235
255
275

80-90-100-110-120 in kgs

165,175,185,195,205

M/47/67”/180
5x3 245#
1st time doing back squats in over 7 months. Right hammy was barking!

M/34/6'/175#

225/245/265/315/275
(315 is a 5 lb. PR)

No rack! Power Clean to OH to gingerly down on back! 45-65-75-85-85 
5X5 Then did, 20.1 in 26:15 RX forgot about the time cap! Last time I got 7 rounds + 4 reps RX. Was not feeling good that day! 

No rack! Power Clean to OH then, gently onto back. 45-65-75-85-85 
I did 5x5 & then, 20.1 in 26:15 RX!
Forgot about the time cap so I did all 10 rounds. My old score was 7 rounds + 4 reps. Was not feeling great that day! 

235x4, 255x1

M/43/6’3”/215

225/245/255x3 sets. Oof. 

Rx
275-275-275-275-295

230-255-275-290-300

No rack and no bar so I didn't even try this, I just grabbed a lighter sand bag and did a shit ton of back squats with it. Cannot remember how many because I'm writing this in hindsight.

155-165-175-185-195*

185-205-225-245-225, then did 4 sets of 10 false-grip pull-ups on the minute.

Did 10 hours of cross-country air travel yesterday, so definitely took today to ease back into it.

M/25/5'8"/160lb
CrossFit AFK

300lb-300lb-300lb-300lb-300lb

(Box) Back squats 5x3reps 
55#/65/85/105/115

185, 205, 225, 245, 255 - quads still sore from 84 front squats a couple days ago

225-235-240-245-250

Somehow it’s been three and a half years since my last 5x3 back squat. Modest gains (previous was 225-225-225-245-245).

185-205-225-245-255

34/M

3x 
134
176
198
220
242

295,295,300,305,310

245
265
285
295
285 

Pleasantly surprised to hit 295 today.  It was tough but never really in doubt.  Legs are coming back slowly…  Also did 4x8 bent row with 135 in between
sets.

47m/5'10"/180

260-275-290-305-320

85-90-100-105-110(2 reps)

I always enjoy these CF journal articles. It would be great to see some new content that looks at programming and the menstrual cycle. Having booted hormonal birth control myself in the last few years, it's now much more apparent how where i am cycle informs how i have to train, e.g. high intensity or heavy is absolutely impossible in the days before my period when my hormones are bottoming out. As a coach i feel i need to support women better when navigating programming and how they should scale workout depending on where they are at. Maybe in future we will see more delineation between mens and womens programming...? 

174cm/75kg/29age.
120-130-140-145-150KG.
https://youtu.be/PGv80Dl4xr8

85-95-105-110-115-120kg

Note:Not so good in form during the last set. 

M 50/190/6’
Worked up to 225.
Did grace 3.24 PR.

200/250/270/290/340 (PR) does the fact that I did it on a Smith machine negate the PR?

48/190/5’5”/M

275-285-295-305-315

35/195/5’9/M

My back wasn’t feeling too hot this morning so I didn’t want to push it. Worked on technique with low weight: 95 working up to 155#, 15 reps at a time. Did 1 set of 10 reps at 185# and called it good. 15 minutes of SLIPS before and after the back squats.

225-255-275-280-265

191125: 225-250-275-265-265
180130: 225-250-265(2)-245-245

Back Squat
165-165-165-165-165

Jackie
75-80-85-85-85

Back Squat

3-3-3-3-3

315 lbs, 365 lbs, 375 lbs, 385 lbs, 405 lbs 

No rack, so I mailed it in today.
8-8-8-8-8 at 90-110-120-130-140.
Then I got online and ordered a compact rack .

95-105-125-135-155

lower back felt off today 

Back squat 3-3-3-3-3 reps
Post loads to comments.
200-225-247.5-277.5-300

255 - 275 - 285 - 300 - 310(fail)
m/52/5'11"/200#	

225, 250, 275, 300, 300 Rx 

3 reps at 95lbs
3 reps at 115lbs
3 reps at 125lbs
3 reps at 165lbs
3 reps at 185lbs
3 reps at 195lbs
1 rep at 215lbs
11:54

225x5
245x3
275x3

140/160/180/200/205

95-105-115–125-130

Back Squats 3@ 125, 135, 135, 145, 145, 155.
Added an extra set.
warmed up for 20 minutes with scales, L-sits on parallettes, HS holds, squat holds and shoulder stretches.

Bs 3-3-3-3-3

80-90-95-100-105

2rm 107.5kg

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Back squat - squatting with heavy weight and not as much demand of an upright torso

WHAT ABOUT THE FORMAT
Max effort day, so it is assumed the technique is good enough to make 3 reps feel heavy enough to warrant a full recovery between sets

TECHNIQUE SCALE
Same format, increase to 15-20 reps per set

CONSISTENCY SCALE
AMRAP in 20 minutes of:
20 back squats
:40-sec handstand hold
200-meter run

INTENSITY SCALE
As is

MY STUFF
Worked up to 265. My legs were not feeling it for some reason

GENERAL FEAR LEVEL: 4

115/125/135/145/155

Back Squat 
5-5-5-5-5
135-145-155-165-175

did this one early...out of town tomorrow. Previously 11/19/19: up to 225#
Today: 185#/205/225/245/265

Sweet to see progress!