CFWUx2 10*20kg 10*40 5*60kg
70 70 75 75 80 80

260-260-260-260-260 Rx'd

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

March 12th, 2022 (one day off); morning

wu: bike, balance board
skill: upload; 3x1 fsq @ 80; 3 rnds 10-20 sec bbq overload; plank variations

wod:			3 - 3 - 3 - 3 - 3
			90 - 92,5 - 92,5 - 95 - 92,5 kg

post: crosser, hip and shoulder accessory, bike

225, 225, 235, 240, 240

185-225-245-265-285lbs

Male 24y 175cm 86kg

Going back on track after surgery I felt not that strong but not that weak
315, 335, 355, 365, 375, 
385x1

285-295-305-315-320 (High-bar pr for 3) 

Used all the gear I had today: belt, shoes, wraps! 


180/42/176cm

225, 255, 275, 285, 295

201224: 230, 260, 280, 290, 295
201011: 225, 255, 275, 280, 265
191125: 225, 250, 275, 265, 265
180130: 225, 250, 265(2), 245, 245

105-115-125-135-140
F/25/5’5/140
CrossFit AFK

265-270-272-270-270

☆CFHIM 315-315-320-320-315 LB

M/26/5'8"/155lb
CrossFit AFK

320lb-320lb-320lb-320lb-320lb

Knee hurt building up through the 200lb range, felt great before. Started to foam roll and stretch to search it out. My calf is the culprit. Gave plenty of stretching and slowww foam smashing on the calf and knee felt much better. 

100 kg

255-275-295-315-325

Completed 12/16

205-215-225-235-245

M/35/6'/175#

300/305/300/300/300

Deo gratias

205
210
215
225
230
m/51/175
This is more than the last 4'ish compare to dates-pretty happy.

245 - 255 - 265 - 255 - 245

265 was two rounds of x1, couldn't get comfortable under the bar. Chest was dropping was low on the 3rd rep, so went back down in weight.

Up to 260 last time.

M/49/84
240-260-280-290-280

285.

Bw 172

Forgot to post yesterday. Went pretty light: time was tight so I had to cut rest to just 1-2 mins max:
175-185-195-205-210

Home version :
 4 rounds :
1' goblet squats
1' wall sit
2' rest

(weight : 28kg, 32.5kg, 38kg, 40kg)

174cm/77.5kg/30age.
211216:110-120-130-140-150KG.https://youtu.be/u7vXEneDYvM
201221:120-130-140-150-155KG.https://youtu.be/WxY7_0brpew
201011:120-130-140-145-150KG.https://youtu.be/PGv80Dl4xr8

185, 225, 225, 235, 245lbs

M/47/6'2"/180#

14" box squats 
195/205/215/225/230

5x3 back squats 
225, 275, 295, 305, 310lbs

M/30s/225lbs

Just a 30 kg bar available, so I went with TECHNIQUE SCALE: 
--
Back squat:
12 + 15 + 17 + 21 +22 + 14 = 101 reps 
2' rest between sets. 
--
Light weight, but deep squatting and good form throughout, if I say so myself.

Today: 205-225-245-265-285-305

201221: 230-255-275-290-300

201011: 230-255-275-290-300

11/19/19: up to 225#
10/11/20: up to 265#
12/21/20: up to 255#
12/16/21: 225/255/285/300pr/290

M48/5'7"/165#

225# all sets and reps which is roughly 80% of 1RM.  Good depth today...spent plenty of time warming up.

Back Squat 5x3

205, 225, 245, 265, 265

95-125-145-165-185-185-205  (235 not low enough to count) 

195-205-215-215-215#
Been a while since I did heavy (for me) squats. A little shallow today. 

201221:  195-205-215-225-230#

59/5’8”/155

185-190-195-200-205lbs

compare to 12-20-21
185-190-190-195-195lbs

Buena manera de tratar de sacar nuevos PR
205, 235, 265, 285, 305 2 reps 🥵

Back squat 3-3-3-3-3 reps 
190x3-207.5x3-232.5x3-252.5x3-277.5x3-302.5x3
Post loads to comments.
Compare to 201221.Charles Meyers
December 21st, 2020 at 4:59 pm
Commented on: 201221
135-155-180-190-215

165-175-185-195-205

Globo scale: Grab a rack, rig, or squat stands and hit this one. If you are using iron plates today use spotter arms or an actual spotter if you are maxing out.  If your gym only has a Smith machine (Planet Fitness I'm talking you, as well as some cruise ships) let's load that up and go heavy (yes I know) amd finish up woth some unilateral dumbbell single leg work.  If dumbbells are all you have then consider doing weighted pistol squats 3-3-3-3-3 each leg, or weighted step ups if your pistols are not proficient.  Finally you can sub weighted walking lunges. 

Busy gym: see above. Perhaps set a clock and do the squats e2mom. 

Bodyweight/ equipmentless sub: Leg strength! Let's spend 15 minutes working on pistols or progressions, or lunges if you're not quite there. Once you've done that let's do walking lunges and some explosive jumping squats to cash out. 

265 - 275 - 285 - 295 - 305 - 315(2+f)
m/53/5'11"/189#	

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. Squatting with weight, not much demand on upright torso. High output, long rest.

MAIN DECISION
Am I good enough at squatting to make 3 reps feel like a pretty miserable experience?

TECHNIQUE SCALE
Same format, add tons of reps each set.

CONSISTENCY SCALE
Same format, hold at the bottom of the squat each rep.

INTENSITY SCALE
Do a short sprint or burpees or something before each set to make the back squats feel heavier than they are.

INJURY SCALE
Pick two movements you can do at full capacity, and do 3 5-minute AMRAPs for them. Rest as needed between.

MY STUFF
Checked the box. Did sets of 5 at 115 in between cleaning and mopping.

GENERAL FEAR LEVEL: 5