Rx'd: 78kg - 80kg - 83kg - 85kg - 90kg - 93kg - 95kg.

95-105-135-145-185-195-225-235

E2.5MOM

95, 105, 
115, 125,
135, 155,
175, 195

135, 155, 165, 175, 225, 230, 275, 285

135  165 195 225 255 285 305 325

M/33/5'7"/218lbs

Current 3RM BackSquat= 240lbs
Approx 1RM BackSquat ~ 255lbs

135-155-175-175-205-205-225-225
BackSquat 10-10-7-7-4-4-1-1

Just did this one as a quick lift before running workout. First two sets were the toughest and worse than the heavy single. Used percentages based off my recent heavy 3RM during a slow rested lift day.. Haven't really pushed a heavy max BackSquat in a while and today wasnt the day either.

This setup of reps was different than what I normally do for Lift days. Normally have 12-14 sets total, with 3-5 working heavy sets. Also don't really do heavy singles much, I try to hit the 3RMs. Just checked the squat heavy box and moved on. 

75 - 80 - 85 - 85 - 90 - 90 - 110 - 120kg

M/51/190

185-185-215-215-245-265-295-315(×)#

M/37/6’/178#

145/175/205/224/245/255/265/275

Deo gratias

135/135/155/155/185/185/2225/225

Hi Everybody! 

At this heavy day, i try to beat my PR on this movement - 95 kG (209 Lb). But, i don't beated it. In the final rep, my legs were very tired.

10 - 50kG (110 Lb)
10 - 60 kG (132 Lb)
7 -  70 kG (154 Lb)
7 - 75 kG (165 Lb)
4 - 80kG (176 Lb)
4 - 85kG (187 Lb)
1 - 90kG (198 Lb)
1 - 90kG (198 Lb)

185-205-215-225-245-255-275-295F

GWU: 2x 1min Row/10 SLDL ea/50’ Walking Lunge

SPWU: 10 Sqt Therapy(:3 ecc&conc)/5 BSQT Empty/5 BSQT Empty :3-:5 descent/^ Wod weight

Cool Down: 2x :45 Spiderman

55.5-60.5-65.5-70.5-75.5-80.5-90.5-100.5 kg

Back squat 1 RM 395- (Home Gym weight)
50% = rx 197.5 x 10-(197.5)
55% = rx 217.25 x 10-(219.5)
60% = rx 237 x 7-(237.5)
65% = rx 256.75 x 7-(257.5)
70% = rx 276.5 x 4-(277.5)
75% = rx 296.25 x 4-(297.5)
80% = rx 316 x 2-(317.5)

#1: 95
#2: 100
#3: 110
#4: 120
#5: 130
#6: 140
#7: 145
#8: 155

Barbell Back Squats 

135x10
165x10
205x7
225x7
245x4
265x4
295x1
315x1

165-185-200-215-235-250-275-295 (lbs)

295 is about 93.5% of my PR

34/F/164/5'5"

10 @ 155, 165
7 @ 175, 185
4 @ 195, 205
1 @ 225, 235 

felt like I could have gotten a couple more pounds on that last rep but I'm getting over a bug and didn't want to push it too hard. 

Finished off with straight leg DB deads 4x15 w 55lb DBs and some cable side leg raises @ 20lbs: 12, 15, 15. 
5x20 reverse crunches 

100/110/120/125/130/135/140/150

225, 275, 315, 335, 355, 375, 405, 420

10-135/140
7-150/160
4-175/190
1-200/225

2x10 @80Kg
2x7 @90Kg
1x4 @100Kg
1x4 @110kg
1x1 @120Kg
1x1 @127.5Kg

135-165-185-205-225-255-285x2-285x2

For load:
10-10-7-7-4-4-1-1
Back squat
88-110-132-154-176-198-220-224

28YOM/ 79.15 Kg/ 162.56 cm



10 minute Burpee box jumps

65 reps



Back squat



10- 135 = 61 kg

10- 185 = 84 kg

7 - 215 = 97.52 kg

7 - 225 = 102 kg

4 - 275 = 125 kg

4 - 315 = 143 kg

1 - 345 = 156 kg

1 - 375 = 170 kg

50-60-80-80-90-90-100-110

40-40
45-50
55-55
70-70 kg

Subbed 1 arm racked KB squat
10R 10L x2  35
7R 7L x2 40
4R 4L x2 52
1R 1L x2 72

135, 135, 155, 155, 225, 225, 275, 275.

135#/165#/185#/205#/225#/235#/245#/255#

Stayed very cautious on these since my strained back last week. They felt good but don’t want to do anything stupid.

Pulled hammy/adductor a week ago, happy with a solid result. There was still more if I wasn't as cautious.
185/205/225/245/275/295/315/345 close to 2.2xbw
M 50y/158#

115 - 115 - 135 - 155 - 185 - 185 - 195 - 205

Still have back pain after two years, may never see above 225# again.

Rx
10: 185,185
7: 205,225
4: 245,275
1: 315,325(PR)

Squats have always been a weakness for me and I was pretty sore and not into it today but was able to get a PR. Glad I stuck with it 👍🏻

10*100kg
10*110kg
7*120kg
7*130kg
4*140kg
4*150kg
1*160kg
1*170kg

10x176LBS
10x 220LBS 
7x 242LBS 
7x 286LBS  
4 330LBS 
4x 352LBS 
1x 374LBS 
1x 484LBS 

53/m/70”/214
in lbs
155
175
200
215
235
250
265
285

10 - 115
10 - 135
7 - 165
7 - 175
4 - 185
4 - 205
1 - 220
1 - 225
I didn't write them down, so I'm going off poor memory. This feels pretty close. I'm been running a lot the past couple months to train for the Dallas Marathon (Dec 2023). It felt good to get under a heavy (relative) barbell again.

10-225
10-225
7-255
7-255
4-275
4-275
1-295
1-310
E3MOM-got hard fast

155x10
205x7
210x4
235x1

155x10x2
205x7x2
210x4x2
235x1x2

Back Squat - 10/10/7/7/4/4/1/1
135/185/185/210/210/240/255/275lbs

Rxd 75-135-165-185-205-225-245-265#

10x 60kg
10x 60kg
7x 80kg
7x80kg
4x90kg
4x90kg
1x 100kg
1x110kg
belted for the singles

10@60kg
10@80kg
7@90kg
7@100kg
4@110kg
4@120kg
1@130kg
1@140kg

first time squatting since damaging my knee last summer. Happy with that 

All in pounds:
10 @ 120
10 @ 125
7 @ 145
7 @ 160
4 @ 170 
3 @ 180 (failed the 4th, shifted forward and decided to dump it)
1 @ 190
1 @ 200 

all done barefoot, belted for singles 

2 x 10 - 60 kg
1 x 7 - 70 kg
1 x 7 - 80 kg
1 x 4 - 90 kg
1 x 4 - 100 kg
2 x 1 - 110 kg

Estimated ORM = 250lbs. I use iron plates and I've not attempted >235.

10s: 125, 140
7s: 150, 165
4s: 175, 190
1s: 205, 220

1x 220 (88%) was too easy. I think it's time to aim higher.

10x135-145#
7x165-175
4x185-195
1x205-215-225#
First time doing singles in a while. Felt good. For me, the rounds of 10 and 7, done at the high range of the recommended loads, felt more like warm ups than actually a part of the main effort.
PR is 240, about 3 years ago. 

61/5’8”/156

M/49/6'2"/185#

Modified to DxKB Bulgarian split squats kept the rep scheme for each leg
10 - 35# 
10 - 35#
7 - 44#
7 - 49#
4 - 53#
4 - 58#
1 - 67# + 15# vest
1 - 67# + 15# vest

Didn’t do the 2x sets of 1. Mentally/physically wasn’t feeling it. Haven’t been squatting heavy due to a lower body injury the past year or so. Need to get back to a baseline. 

10: 165lbs
10: 185
7: 205
7: 220
4: 235
4: 250

Kinda bonked on this one, my strategy was not smart. but it was great to lift heavy!

10-10-6-1
135-225-315-365

10 135
10 185
7.   225
7. 285
4 315
4 365
1 385
1 395

For load:
10-10-7-7-4-4-1-1
Back squat
65-80-100-115-135-145-180

115-135-185-225-315-345

10-150/180 7-195/210 4-225/240 1-255/270

Did our Bulletproof workout instead.

5 Rounds for time (w/ 20# plate carrier) - done outside in a balmy 33F
8 Pull-ups
26 Box Step-ups (20”)
21 Burpees
200m run
24:20

This was a modification to Maxton (13 rounds for time and no running) due to time constraints.  That 20# extra pounds really makes a difference.  I will have to work in today's WOD later today, or work some back squats in tomorrow.

quick one today. At the Y.

135-155-185-225-255-275-295-295-305

did 295x1 twice due to rom limit on the first go. Knurled middle of the barbell has my skin nice and raw as I have a tendency to slide the barbell down my back and reset. 

90 Kg

Champions Club Scaling Notes

RANT
I am tentatively planning on bringing up the 20-years-ago issue of the CrossFit Journal every month, but last month around this time my comments weren't going through, and I don't think there was a December 2003 CFJ, if I remember correctly. Anyway, 20 years ago this month Coach wrote Handstands. I reread it a few days ago and there were a few things that stood out to me:

Standing on one’s hands also dramatically alters the normal kinetic chain required for standing on one’s feet. In the handstand, a much weaker base supports the body while simultaneously raising the body’s center of gravity a foot or more in a world turned upside down. Things don’t get more foreign.
When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also presents a set of unique demands on the body’s core.

I've learned to file some things I learn under Interesting To Me But Probably Not My Peeps. Most of Dr. Romanov's teachings behind the Pose-Fall-Pull principles fall under this category. But The cool thing about what I understand about science is it can almost always be demonstrated. Stand by a wall and note where your belly button is. Then do a handstand and note where your belly button is. Go in a handstand and move your hips a little side to side, and feel how much different that is compared to when you're standing.

There are two common methods for bailing out. The first is to make a ¼ - ½ turn while falling and landing on your feet. The second method is to tuck your chin to your chest, round your back, and let your arms gently lower you to the ground where you’ll roll to a seated position. Practice and master both methods on mats – both skills are also critical to later movements.

I have some strong feelings about this. I would like everyone reading this to slide your laptop to the side, find some carpet or grass, and do a somersault. Not a crazy Parkour dive roll or Kong vault. Just a simple somersault. How many of you smiled, tilted your heads to the side, and searched through the cobwebs in your brain to remember the last time you did one? Did you hesitate when you crouched down to the floor? Did you bail out of it last-second and ended up sideways shoulder rolling?

Everyone needs to be able to somersault. There has yet to be an exception in my gym (even Mrs. Gloria). And then once that happens, a handstand rollout needs to follow. It might not be today, but it needs to be the direction handstand practice goes. And there is one reason for this: falling. How many movements are blunted by the fear of falling? Running, cleans, snatches, split jerks, kipping pull-ups... I'm only a fan of the quarter/half turn as the bail out technique if the rollout is already comfortable; it avoids falling. Practice handstand rollouts for a minute or two, then immediately go into a run. Notice yourself falling more? Notice yourself more on the balls of the foot?

And finally...

We are asking each of you to resolve to pressing to a handstand and then hand walking 100 feet within this year, 2004.

I'm hesitant to put it in writing that I'm going to do this by the end of the year, but I will at least concede that if I don't, it's because I'm being a pansy and not taking my craft seriously, and not make up some excuse about it being too boring or not worth while. In 2019 when the SLIPS were posted on the regular I pr'd on my overhead squat by a gorillion pounds and I know it came from the fact that I went from a thunderous descent from a handstand to coming thiiiiiiiiiiiis close to being able to press back up out of one.

MAIN DECISION
After writing the rant I forgot what the workout was... oh yeah, back squats with Oh Look A Shiny New Rep Scheme reps. I guess main decision is pay attention to the specifics of the format or the general (some, then less, then 1) idea?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

HOLD MYSELF ACCOUNTABLE TO THE REP SCHEME SCALE
Resting at the top of a squat means a failed set. Doing 4 reps, pausing for a few breaths, and then finishing the rest is really just interval training without re-racking the bar.

HONOR MICHIGAN FOOTBALL SCALE
Do all 44 reps in a row in honor of Max Bredeson, who is probably the last fullback in college football, and has been smashing poor linebackers into pudding all year. I hope he finds a neck roll to wear for this last game.

NEW TO CROSSFIT SCALE
Regular max effort format. 10+ reps each set. Light weight.

GENERAL FEAR LEVEL: 6

10 @ 85kg, 10 @ 92.5kg, 7 @ 100kg, 7 @ 105kg, 4 @ 112kg, 4 @ 115KG, 1 @ 125kg, 1 @ 130kg (4373kg total) 

Nice to see CAP and .com lining up. 

Don't think this WOD lines up to get a new 1 RM but happy to hit a heavy single only 7kg off lifetime PR. 

M/6ft/203 lbs

Globo wod: If you are using iron plates or don't know how to bail properly use a rack with spotter arms or a spotter. Dumbbells sub dumbbell bulgarian split squats 10-10-7-7-4-4-1-1 each leg.  If you max the available dumbbells do AMRAP sets.