240-240-240-240-240 Rx'd

CFWUx2 10*20kg 10*40kg 5*60
70kg 80 85 90 95kg

E4.5MOM

135, 165, 185, 205, 215

295lbs across for all sets 
*I completed a set every 3:00 for 15:00

225, 235, 235, 235, 235

September 3rd, 2021

wu: bike, scales, db variations
skill: ohsq up to 1x3@40; 1x1@50 kg

wod: 			bsq 5x5
		85 - 85 - 85- 86 -86 kg	

psot: bike, stretch

100 kg

M/48/67”/180
155
165
175
185
195

225
235
245
255
255

42 / 6’0 / 190

Completed 8/16 a.m. immediately following WOD Isabel (w/ 115lbs)

225 - 235 - 245 - 255 (x2) F - XXX

Called it after 255 x2 as I felt a twang in my hamstring. Was disappointed, but didn't want to push it. Might have been fatigued from Isabel as well, legs did not feel like they had much left to give.

210215 - 225 - 235 - 245 - 255 - 260

245-255-265-275-275 high bar back squats

(build up 10x45,7x115,5x165,3x215)
I could have probably gone heavier on set 5 but rep 5 of set 4 was a bit of a grind. 265 and up with a belt. 

SLIPS 20m general warmup was 4 rounds of:

15s each of:
front scale each leg
back scale each leg
floor L sit
slow as possible stiff/stiff/straddle press to handstand hold then lower legs slowly
30sec:
rear plank
deep active squat hold

182/42/176cm

Completed today, Monday 8/9, with a twist: mixed this with 210804 CrossFit Total. Squat sets were the warm-up to Total squat.

5x each 150-170-190-200-210 lbs = 4,600 lbs

I should have started a bit heavier. Still, the 210 felt very close to a 5-rep max, and it set me up for 235 in the Total, which I think is PR. 

95/145/175/205/235 Lbs

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

305lb-305lb-305lb-305lb-305lb (about 90% of 1RM)

115-115-115-115-115

F/24/5’5/140
CrossFit AFK

I was dead by the COVID vaccine so I did 5 rounds to failure 

3 rounds with 135, did like 20-30 reps
2 r with 205 did 18 and 12

100-110-120-120-120 kgs

185-225-225-225-245lbs

M/35/6'/175#

255/255/275/255/255

Deo gratias

M / 46 / 210 lbs / 5'9

275, 305, 305, 305, 305

185-185-185-185-185#

Then 3x5 bench press at 145#

210215:  195-205-205-205-195#

20kg x 5 / 40x5 / 60x5 / 80x5 / 90x5 / 100x5 / 110x3 / 110x3 

Completed 7/25

BSQT
225/235/240/245/250

12/27/19: up to 225#
8/27/20: up to 235# (8 reps)
2/15/21: up to 250#
Today: 531 WOD 115#/145/175/215/245x3/275x2

M/60
115
145
165
185
195

185, 205, 225, 235, 225lbs

205-225-245-265-275

210215: 205-225-245-265-270

40/M/200lbs
225, 235, 245, 245, 255

One back "twinge" after my 4th rep on the last set. 👀

115, 135, 140, 145, 150.

M / 37 / 5'7" / 195
Performed Rx

100kg / 110kg / 120kg / 130kg / 140kg
Hit planned amounts (roughly 85% of my 90% 1RM)

175-185-195-205-215

174CM/75KG/29AGE.
200827:100-110-120-130-140KG.-（145kg*4reps）
https://youtu.be/ht6bYS5j6So
210215:110-120-130-140-150KG.
https://youtu.be/PWWsC9kr-xs
210725:109-110-120-130-140KG.
https://youtu.be/zaCZBE_SDqY

165-185-195-205-215

245lb for all 5 sets

205-225-235-235-235

#185 for all sets. 

M/46/6'2"/180#

5 x 5 box squats 14"
165/175/185/195/205#

135/155/175/185/195

All sets felt heavy today.

205-225-245-245-255

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 
4R

245 - 255 - 265 - 275 - 285
m/53/5'11"/200#	

back squat

135-185-205-225...245 1 rep 265 PR 1 rep then went back down 225-205-185-135
my wife did 135-185-205-225- PR 245

5x5 squat 75 kg

225,235,235,225,225. 235’s were kind of sketchy, so dropped back. Last was 250, PR is 265. Month off for covid hurt. 

Indoor on shift left shoulder pain no RofM 
135lbs
165lbs
175lbs
185lbs
185lbs

Limited to a 30 kg bar, so did:
-
Back squat 10-10-10-10-10 reps
--
Added some sets of strict presses for good measure, and that was all that could be accomplished today.

275-285-295-295-295x2

☆CFHIM 315-lbs 

Back squat 5-5-5-5-5 reps
135-155-185-195-207.5
tough morning after 8 hours on lake with kids trying to nail a 360  on wake  surf board…, fun but no legs today.🏄🏿‍♂️👍🏻

225/245/260/275/285

Champions Club Scaling Notes

RANT
Please don't let Oklahoma and Texas do this to college football?

WORKOUT THEMES
A high output followed by a long rest. Squatting with really heavy weight with an added emphasis on stamina.

MAIN DECISION
Do I go for my 5 rep max or do I keep the weight steady across all 5 sets, not hitting a pr?

TECHNIQUE SCALE
Same format, 10+ reps per set

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Do a short sprint or burpee set before each set of squats, make a light weight feel heavier.

INJURY SCALE
Lower-body - AMRAP in 10 minutes of: 15 knees to elbows, 20 hip extensions. Rest 5 minutes Repeat.

MY STUFF
Did some weak-feeling sets of 225 between cleaning and mopping. One of our Rookies, Samantha, called me a pansy today in front of the entire group. I was proud of her.

GENERAL FEAR LEVEL: 6