320-320-320-320-320-320-320 Rx'd

CFWUx2 10*45dl*2 10*95*2 10*135*21 185 207 
223*7

E3MOM

135, 145, 155, 165, 175, 185, 195

(easy weights - focused on warming up hips, form, and not bouncing at bottom.  first deadlifts after straining lower back 2 weeks ago)

405lbs across 
*I complete a set every 3:00 for 21:00 

Can we say push instead of pull?

315, 365, 365, 365, 365, 365, 365

August 6th, 2021

wu:	bike, pvc, slips
skill: balance board + pvc

wod:	 7x3 dl (no mixed grip)
 	115-115-115-115-117-117-117

post: accessory abs + db carry variations, bike, stretch

308

415 on all sets. PR for volume at this weight. 
touch and go 
no belt
no shoes
e3m except the 4th and 7th sets (4m)

179/42/176cm

335-355-370-380-390-400-410

205-235-245-255-275f-265x1-255

M/25/5'8"/155lb
CrossFit AFK

325lb-325lb-335lb-335lb-365lb-365lb-385lb

155-155-165-165-175-175-185

F/24/5’5/140
CrossFit AFK

135-185-225-255-275-305-335 Lbs 

130-150-160-170-170-170-170 kgs

285

7 sets of 365

Male 23y 175cm 83kg

done 6.30.21
7x3 DLs: 130, 130, 150, 180, 200, 200, 220#

Warmup: 20 min bike semi-sprint

Set 1 - 225
Set 2-7 -235

1 rep max - 315

225-235-245-255-265-275-265

5x5 @105 
superset with 5 push-ups

225, 275, 305 for 5 sets. 

310lbs for all 7 sets. Done in the a.m.

Need more weights. Gave myself a 20 minute timer and spent 10 minutes trying to attach goofy additions to the barbell setup. 

DL 3 @ 205, 225, 245, 275, 295, 315, 332#

M/43

290-310-330-350-370-390-395

M/56/6'1"/178

Deadlift
3-3-3-3-3-3-3-3

275, 285, 295, 305, 315, 320, 325*

*all the plates I have in my basement gym

10 reps at each weight. SLIPS before and after.
185-205-215-225-235-245-255#

Completed on 6-29

Mtn Biked XC Trails
then
DL 7x3 (lighter) to get the movement in
3x185
4x225

7 sets at 125kg, I did these EMOM

madified Sundays workout first. 
500m row
30 bench press at 115
1k row
20 bench press

8:58

Then today’s wod rx

225-255-275-285 -295-305-315

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by long rest, this time we're emphasizing squatting with a really heavy weight and an emphasis on the midline stability.

MAIN DECISION
Go for a 3 rep max or go for consistent weight across the board?

TECHNIQUE SCALE
Same format, lots and lots and lots more reps and sets

CONSISTENCY SCALE
For time:
21 deadlift at a really heavy weight - rep does not count if spine moves at all

INTENSITY SCALE
So a short sprint/burpee set before each deadlift set to make a lighter weight feel heavier

INJURY SCALE
Lower-body - AMRAP in 20 minutes of: 20-sec hip extension hold, 10 toes to bar, 10 ring rows

MY STUFF
All sets at 315, tried to use regular grip as much as I can but Sir Grips-a-Lot is a little warped and spins in my hands a bit.

GENERAL FEAR LEVEL: 3

2/21/2021: up to 335#
Today: 205/235/265/295/325/345/325

255, 265, 275, 285, 295, 305, 315lbs

315-335-355-365-385-395-395(f)

MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
-5R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters
3R

225-275-320-365-385-405 (2 reps only)- 405 (2 reps only)

210221: 225-275-320-365-385-405(1 rep only)-405(1 rep only)

200905: 225-275-320-365-380-395-410(1 rep only)

Workout of the Day
Deadlift 3-3-3-3-3-3-3 reps
1-145x3
2-165x3
3-185x3
4-205x3
5-215x3
6-225x3
7-235x3

Male, 49 y/o, rx 
225
245
260
275
290
305
310

Only DB available, so I did the same WOD as on 21022: 
--
7 x AMRAP of DB deadlifts in 1 minute, followed by 2 minute rest 
2x15kg DB

SCORE: 18/21/22/23/20/22/25 = 151 reps
--
210222 was 134 reps, so some improvement. Felt good and solid. 
Did 2 more sets of 26 reps, for a total of 9 sets & 203 reps. 30' session time.
Soreness on left arm from COVID jab mysteriously vanished 😅 💪
5 km run during lunch break.

265-275-285-295-305(f)-300(f)-285(1)

210221:  245-265-275-285-300-295-285

Today was a hot mess. Lift-offs were sketchy throughout. Was ok after rep 1, but then overreached in trying 305 on an iffy day. After that the mind became weak, and it was all over. Some days you own the bar, others it owns you. Today was definitely the latter for me. 

58/5’8”/160

345 - 365 - 385 - 405 - 420 - 430 - 440 (PR) 
m/53/5'11"/200#	

M/42/140lb

Deadlift 3-3-3-3-3-3-3 reps
225, 245, 255, 265, 275, 285, 300lb

3 x 70, 90, 100, 110, 120, 125, 130 kg
😅👍

Deadlifts
10- 95/95/95/95/95
5- 135

Just went for  form & a little speed today. 

220-230-235-240-245-250-xx

Rather than go for max, my plan was to do all touch-and-go and never stop the bar On rep 3 of 250, I felt a tweak in the back -- probably arched it trying to be fast and steady. I stopped there to avoid serious injury.

Ended up just doing a 6x3 at 275 just trying to still maintain technique at load

:110-120-130-140-150-160-170KG.
https://youtu.be/tqaoYz4bqA8

M/46/6'2"/180#

Trap bar deads
290/300/305/310/320/330/340#

Workout of the Day
Deadlift 3-3-3-3-3-3-3 reps
1-155x3
2-175x3
3-195x3
4–245x3
5-265x3
6-285x3
7-305x3