CFWUx2 10*45*2 10*95*2 10*135*2 5*185
223 223-223-234 234-245-245-256-256

Practiced free standing handstands for 20 minutes 

1x3@365
3x2@385
5x1@405

325-335-345-350-365-375-380x-380x-377.5x

3 rounds plus 800 meters plus 8 deadlifts
Rx’d

Beginner Option:
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
10 deadlifts
Run 400 meters
30 sit-ups
135 lbs 3 rds +10

SC to 295#... 2 + 800m/2/-/-

5 rounds in 1:21 I have a bad habit of doing too much on off days. Decided just enjoy the runs, dropped the weight from 215(1st round) to 185 and runs were 1000+ Per 

Me: 365, 375, 385, 395, 405, 415, 420, 425, 430

Bray: 135, 185, 185, 185, 195, 200, 200, 200, 200

November 4th, 2021; morning

wu: bike, slips, hang
skill: skin the cat

wod:	  dl (no dropping)*
			   3-2-2-2-1-1-1-1
	120-125-125-127,5-130-130-132,5-135 kg

post: hang, shoulder + back accessory, stretch, bike
* I used a mixed grip in the last two sets this time.

3-405
2-415
2-425
2-430
1-435
1-440
1-445
450
1-440

no general warmup, 20-25 good mornings with 53lb. build up of 10x45, 10x95, 6x155, 3x205, 3x245, 3x295, 3x335, 3x365

hamstrings still super sore from bw back squat workout...

182/42/176cm

3x135
2x165/195/225
1x255/285/315/335/340(F)

E2MOM, on MaxRack

185,
205, 225, 235,
255, 265, 275, 285, 295(f)

M/49/5’7”/150
300-320-335-350-360-370-375-385-390PR

It was a banger

Male 23y 175cm 83kg 

365

385
385
385

405
425
425
425
425

225-245-265-285
295-305-315-325-335

42 / 6’0 / 190

I didn’t have enough time to do the whole workout today. It was real quick. 

build up 5-5-5
75-95-115

rep scheme:
3-2-1
135-175-185

F/24/5’5/140
CrossFit AFK

345-365x3-370x5

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

335lb-365lb-365lb-365lb-405lb-405lb-405lb(miss, didn't even budge haha.)385lb-385lb

3 - 125kg v
2 -128,5kg v
2 - 132,5kg v
2 - 137,5kg v
1 - 141kg v
1 - 145kg v
1 - 151kg v
1 - 157.5kg
1 1 160kg v

https://youtu.be/VjNI6NpKWkg

3 @ 130
2 @ 140 150 160
1 @ 170 180 190
Called it there 
In KGs
😀

315-345-355-365-385-405-415-425!

250-260-270-280-290-300-310-320-330 (PR)

400#

225lbs, 275lbs, 295lbs, 315lbs, 335lbs, 365lbs, 385lbs, 405lbs, 415lbs

Male, 49 y/o, rx 

just went by feel today, just under 85% of one rep max
205 x 3
215 x 2
225 x 2
240 x 2
250 x 1
260 x 1
275 x 1
290 x 1
310 x 1

255,275*3/295,300,305*2/315,320,325,330f

RX, 
275/
295/315/335
355/365/380/390/400

~ 135 | 185 | 205 | 255 | 265 | 275 | 285 | 295 | 300 ~ 

Had to remind myself to pull thru my heels to keep that lower back from rounding…Much better pull with that final 300…Thx for the post hurricane Nicholas workout!   🌬💨🌧🌨🌊

275, 295, 305, 315, 325, 325, 320, 320, 315 lbs

135x9
185x5
225x3
275x2
295x2
305x2
315x1
335x1
345x1
365x1
385x1
395x1

Limited by the weights I have at home

6x5 deadlifts @ 385lbs

M/30s/225lbs

Only 2x 15kg DB available, so I did:
--
DB Deadlift: 
10 X 1 minute AMRAP sets, 2 minutes rest.
SCORE: 23 / 23 / 24 / 25 / 24 / 24 / 24 / 26 / 25 / 30
--
20 km bike ride in the morning

320-340-360-380-400-410-415-422-427

3x: 165
2x: 205-235-255
1x: 285-295-305-315-320

135-145-155-165-175-185-200-205-215

Ugh everything felt heavy today! 

My deadlift form has stunk of late; I think I’m opening/straightening my knees too fast, making it more a straight legged deadlift. So I went for volume with moderate weight:  9 sets of 5 reps
215-215(7)-215(7)-225-235-245-245-235-215#

58/5’8”/153

x3: 405 
x2: 415 - 425 - 435 
x1: 445 - 450 - 455(fail) - x - x
445 went up slow and then 450 went up very slow and there was not much left after that
m/53/5'11"/200#	

135-185-205-225-235-235 

M/46/6'2"/180#

275#
295/305/315
330/345/355/365/375

295-300-305-310-315-320-320-325(f)-315-320lbs 

Deadlift 3-2-2-2-1-1-1-1-1 reps
245-265-280-290-310-320-332.5-337.5-352.3

135
155, 165, 170
175, 185, 195, 205, 210

275-295-305-315-335-345-355-365-375

200-220-230-260-270-300-300-300-300

180/200/220/240/260
Felt very lite headed. Stopped
Technique felt off this AM
M/51/170

174cm/75kg/29age.
:140-145-150-155-160-165-170-175-180KG.
https://youtu.be/q1uWVhXdoE0

Globo scale: Most people will be able to do this as Rxed.  If noise is a concern lower down with control and put pads under the plates.  Failing that do rack pulls off of pins in a squat rack as low to the floor as possible. If you are at Planet Fitness or somewhere where only a smith machine is available lets load that up and do rack deadlift pulls, then do dumbbell deadlift work.  If only dumbbells are available work up to the heaviest dumbbells then do AMRAP sets.  Otherwise if they are too light do dumbbell single leg deadlifts or stiff leg deadlifts, working up to maxing the dumbbells, then AMRAP sets if you max out. 

Bodyweight/equipmentless sub: If you have a heavy rock or something heavy lying around (like a couch or bed) deadlift that, for reps if necessary.  Failing that do supermans, single leg curls on an object, strict pullups, and 9x 50m sprints all out, on a hill if you have one near you. 

Champions Club Scaling Notes

RANT
Imagine yourself doing a deadlift without any weight. You have your hands down by your sides, bend at the hips, knees, and ankles to get your hands down towards the middle of your shin. Now imagine yourself doing the same thing, except with your hands up in the air or out in front of you instead of down by your sides. What movement do we have there?  A squat is a squat, no matter where our hands are and no matter how low we go. The way of getting out of the bottom of a squat is by pushing with your feet/hips. The way of getting out of the bottom of the deadlift is by pushing with your feet/hips. Focus on doing that, slowly if needed, and your bar path will usually turn out to be pretty straight.

WORKOUT THEMES
High output followed by a long rest/full recovery. Squatting with a very heavy weight, extra emphasis on midline stability.

MAIN DECISION
Is my technique good enough to go for a 1 rep, or would doing more reps at each set be the best bet?

TECHNIQUE SCALE
Same format, 10+ reps at each set

CONSISTENCY SCALE
10 sets of:
30-sec hold at the bottom of the deadlift, use a weight that feels round around 20 seconds

INTENSITY SCALE
As is, do a short sprint or burpee set before each deadlift set, do more reps if needed

INJURY SCALE
Upper-body - lower-body scale, just sub squat jumps for deadlift, or one-arm dumbbell front squat
Lower-body - AMRAP in 15 minutes: 20 hip extensions, 30-sec plank

MY STUFF
Worked up to 385, got 395 to the shins then pansied out, then tried 405 and it didn't budge. Not pleased in the end with my strategy.

GENERAL FEAR LEVEL: 3

Setting the standard for coaching excellence. The red shirts are phenomenal, and James in particular is truly inspirational.