185-205-220-225-230-235-220-205-185 Rx'd 

CFWUx2 10*20kg
40kg 60 75 80-85-90 80 65 45kg

205-225-245-265-285-300-255-235-215

135,185,225,240,255,275,205,185,185

135, 155, 185, 225, 230, 235, 185, 165, 145

November 27th, 2021; midday

wu: bike, slihps
skill: bar basics, accessory basics

wod:				fsq
			10-5-3-1-1-1-3-5-10
	60-70-80-90-95-90-80-70-60 kg

post: ski, accessory basics, stretch, bike

10x165@min 0
5x185@4m
3x205@7m
1x225@10 (belted)
1x245@13 (belted)
1x265@16 (belted)
3x205@19 (belted)
5x190@22 (belted)
10x175@25 (no belt)

180/42/176cm

80-100-110-130-140-140-110-100-80

10/115
5/165
3/185
1’s/ 205-215-235 (F)
3/185
5/165
10/115 Lbs

145-165-195-225-255-275-235-215-185

M/28/6’1”/200lbs

160-185-215-240-245-255-220-190-165#

M/5’7”/48/180
10-95#
5-125#
3-150#
1-185#
1-205#
1-215#
3-190#
5-165#
10-135#
Last two sets were almost max. 

10, 165lbs
5, 205
3, 225
1, 255
1,275
1, 285(fail)
3, 235
5, 215
10, 185

M/31/145lbs/5'7"

Harder than I thought
At least I got the heaviest num on the comments

275 X11 did 1 more by accident
305 X5 
325 X3
335x1x1x1
305 x3
305 X5
(275 X4) 
225 x10

Male RX 23y 175cm 84kg

https://www.instagram.com/reel/CVG1OK6lcoz/?utm_medium=copy_link

M/35/6'/175#

175/225/255/275/295(f)/285/260/235/185

Deo gratias

95, 135, 185(x2), 195, 205, skipped last single b/c slight twinge in back, 155, 135, 95

10/ 72KG v
5/ 82KG v
3/ 92KG v
1/ 98KG v
1/ 101kg v
1/ 103kg v
3/ 94.5kg v
5/ 84.5kg v
10/ 74.5kg v

https://youtu.be/xMLkQdv36G8

135-185-205-235-255-285-255-225-185

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

220lb-235lb-250lb-290lb(was supposed to be 280 but a 10lb was left on one side by accident)-295lb-305lb(PR, finally broke into the 300s for front squat)-265lb-250lb-235lb(9/10 reps, almost failed on rep 9 and racked it because it was going down otherwise).

135lbs, 155lbs, 185lbs, 205lbs, 225lbs, 245lbs, 195lbs, 165lbs, 145lbs

135-155-175-195-215-235-175-155-135

42 / 6’0 / 195

Completed 10/8 a.m.

X10-115
X5-135
x3-165
×1-185, 205, 215
X3-185
X5-155
X10-135

55- 65 - 75 - 85 - 95 - 105 - 75 - 65 - 55 kg

100-105-110-115-120-125-115-110-102kg.
https://youtu.be/yjWYIdIwPUY

EVENT 1 （64次）
0:00-3:00
3MIN MAX REP TTB

3:00-4:00（1MIN REST）

EVENT 2 （7分53秒）
4: 00-UNTIL COMPLETED
2000M ROW FOR TIME
https://youtu.be/0FYqW7mvHAg

Modified
--
10 AMRAP sets of DB front squats w/ 2x 14,5 kg DB 
2'30'' rest between sets
SCORE: 10 / 12 / 13 / 12 / 10 / 10 / 10 / 8 / 9 /  9 = 109 reps
--
Just glad I did this one after a really long day ...
20 km bike ride: 10 in the morning, another 10 late in the day , just before WOD

65-75-85-90-95-95-85-75-65

135-155-175-185-195-205-165-145-95

In kgs:
10 x 60,
5 x 75,
3 x 90.
1 x 105,
1 x 120,
0 x 135,
3 x 100,
5 x 100,
10 x 100.

95-135-165-185-195-205-185-165-135

115-155-170-185-195-200-185-165-135

20 min SLIPS

Front Squat
135, 155, 185
205, 215, 225
185, 155, 135 lbs

No rack, and my toe was bothersome in triple extension. So I did the following and made my life easier

10-5-3-1-1-1-3-5-10
goblet squats with a 53 but…
3s down tempo for the 10s
5s down tempo for the 5s
10s down tempo for the 3s
15s down tempo for the 1s

45-65-75-95-105-115-75-65-45

Wu 95#/105
10-135, 5-155, 3-185, 1-205/225/240, 3-205, 5-185, 10-145

205-225-245 / 265 275 285 / 255-235-205
m/53/5'11"/197#	

95 x 10
135 x 5
155 x 3
185 x 1
215 x 1
235 x 1
155 x 3
135 x 5 
95 x 10

135-165-205-225-245-250-210-175-145

150711: 115-135-165-190-205-(missed a set)-175-135-115

165 185	205	235	245	255	225	205	185

145
165
175
185-195
175
165
145#
The rounds of 10 were the hardest for me, as my wrists are screaming bloody murder after about 6-7 reps. 195 rep was a little shallow. 

150711:  same, except I hit 200 in the 3rd single. 

58/5’8”/153

m/58/5’5”/148lbs

0-45-75-95-95-95-75-45-0

lbs: 125-150-165-180-190-195*-180-165-145
*Tried for 200 but when I racked the bar, it felt too heavy and I did not attempt it.

Globo scale: most gyms should have a barbell and squat rack.  Set up the pins or safeties and get to work if you have iron plates.  Unlike back squats, do not use a Smith Machine as a sub as it's too awkward. If dumbbells are only available let's work up to some heavy sets.  If you max out the dumbbells do AMRAP sets. 

Busy gym: hog a rack and get it done.  Perhaps do the sets on the 2 minutes, or let others work in between your sets (last resort)

Bodyweight/ equipmentless sub: do some sort of squatting today.  Pistol squats, jump squats, air squats, lunges, ect.  Pick one and do 6x max unbroken sets after a good warmup. Rest as needed between sets. 

135-155-165-175-185-195-175-155-135 lbs.

65-85-95-115-135-155-135-115-95

115, 125, 145, 175, 185, 195, 155, 150, 135.

65-95-95-115-115-135-115-95-65

M/46/6'2"/175#

First lifting session since C19 wasn't planning on going crazy and the weights weren't going to allow it  anyway lol everything felt heavy 
115/135/155/170/185/195/165/150/135

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Squatting with an upright torso, heavy weight, extra demand on the midline. Also high output followed by rest, stamina plays a factor.

MAIN DECISION
Go for a rep-max on any of the sets, try to game a true pyramid, or just do heavy front squats in some capacity?

TECHNIQUE SCALE
All sets of 10

CONSISTENCY SCALE
Pyramid game - 10s, 5s, and 3s the same weight, first and last 1s the same, middle 1 heaviest.

INTENSITY SCALE
Do a short sprint/burpee set before each squat set.

INJURY SCALE
Upper-body - back squat, or do short sprint followed by one-arm dumbbell front squat
Lower-body - 10 rounds of: 30-sec L-sit, 12 push-ups, rest 1-minute between rounds

MY STUFF
165, 185, 205, 225, 235, then back down the same

GENERAL FEAR LEVEL: 7

Front squat 10-5-3-1-1-1-3-5-10 reps
95-135-145-150-192.5-227.5-155-142.5-107.5