April 21, 2012Saturday 120421Back Squat 2-2-2-2-2-2-2-2-2-2 reps Post loads to comments. Compare to 060930.
Peyton Foucht, Redmond, Washington. "Coaching Session: Packing It Into an Hour" with Gary Baron, CrossFit Journal preview video [wmv] [mov] WOD Demo with CrossFit Oldtown - video [wmv] [mov] [HD mov] "Without education we are in a horrible and deadly danger of taking educated people seriously." -G.K. Chesterton Posted by Pukie at April 21, 2012 5:00 PMComments
Ouch. Wish I didn't run so much yesterday. Oh well! Comment #1 - Posted by: Max M at April 20, 2012 5:19 PMWhy program 10 sets if they aren't all work sets. Warm-ups aren't part of the workout. How about 2,2,2,2,2 with necessary warm-up sets? Comment #2 - Posted by: Anon at April 20, 2012 5:41 PMIf you are able to compare this to 5 and a half years ago I hope you've made some progress! Comment #3 - Posted by: ScooteR at April 20, 2012 5:54 PM@ Anon - b/c this is a dynamic day ala Westside Barbell. Speed day, 10x2 on the minute. Do your homework. Comment #4 - Posted by: Mel/39m/5'10"/175 at April 20, 2012 5:55 PMVery poor form on the squats done in that video. Next time lower the weight and try to let your hip crease pass below the knee. When you compromise full range of motion you compromise its functionality. Comment #5 - Posted by: Billy G at April 20, 2012 5:56 PMMel, if you're going to do Westside Barbell training, then do Westside Barbell training, not some half-baked mash-up. Speed squat days once in a blue moon is not productive. Besides, the guy in the video, posted by the very people who programmed the workout, mind you, aren't doing speed squats by the end. They're doing heavy doubles...or maybe they didn't do their homework. Billy, he's a powerlifter. The squats are fine. I squatted like that for years and then tried high-bar ass-to-ankles and got over 90% of my best low-bar...Seems functional to me. Comment #6 - Posted by: Anon at April 20, 2012 6:18 PMMel, if you're going to do Westside Barbell training, then do Westside Barbell training, not some half-baked mash-up. Speed squat days once in a blue moon is not productive. Besides, the guy in the video, posted by the very people who programmed the workout, mind you, aren't doing speed squats by the end. They're doing heavy doubles...or maybe they didn't do their homework. Comment #7 - Posted by: Anon at April 20, 2012 6:19 PMHmmm I dunno about this. If an individuals 1RM back squat isn't up to par, they really have no business doing dynamic effort work. You need a good strength basis before taking it on. Comment #8 - Posted by: Drew at April 20, 2012 6:29 PMScooteR, Dang, was hoping for Killing the Fat Man!! WOD KILLA SOON!!! Comment #10 - Posted by: Tabitha at April 20, 2012 6:58 PMIs it okay to use smith machine.. Feel.safer going heavy Comment #11 - Posted by: Lenni at April 20, 2012 6:59 PMDang I was hoping for a Killing the Fat Man Update. maybe tomorrow. WOD KILLA SOON!! i know it! Comment #12 - Posted by: Tabitha at April 20, 2012 7:00 PMoops double posted, sorry Comment #13 - Posted by: Tabitha at April 20, 2012 7:01 PMHow long should I rest in between reps? Comment #14 - Posted by: Abraham at April 20, 2012 7:06 PMHip crease is supposed to go below the knee for the full benefit of the squat, shortening this does not work the intended muscles a squat is built for. The only squat that was poor was the one where he lost midline, and that's when he lowered the weight and focused on form. This could be a dynamic day, or this could be a 2 rep max day. If you are solely following CrossFit mainsite programming doing a dynamic day randomly will not give the full benefit of Louie Simmons conjugate method. Comment #15 - Posted by: ckatech at April 20, 2012 7:31 PM@Lenni Don't use a smith machine! They force your spine and knees into unnatural movements. Weigh more dangerous than free weights. If you don't have a rack then you're better off not going as heavy. Get creative. Work on your squat cleans, or check out "the Bear" http://www.youtube.com/watch?v=0WOP9J7QPwI more reading on why smith machines suck: Don't use a smith machine, learn how to squat properly and safely. Smith machine for most does not allow proper squat mechanics. Time between sets depends on how you approach the WOD. If working up to your heaviest double, probably 2-5 minutes between sets. If you are working it dynamically, like Westside, then 30-60 seconds between sets, but loads should be between 50-70% of your 1RM, preferably with band or chains added in. Some of the squats in the vid might have been a tad high, but there wasn't a definitive side angle. Regardless, they worked hard. Comment #17 - Posted by: RFabsik at April 20, 2012 8:15 PM@Mel At what weight? Is this one you keep at the same or add to it everytime to get a max set of 2 in the end? Comment #19 - Posted by: Jason at April 20, 2012 11:02 PMSeriously, to those who keep bantering. If you guys spent more time working out and less time arguing you might have something useful to share. Get a job, a room, or private chat...just get off of the comment thread. Comment #20 - Posted by: CE at April 20, 2012 11:09 PM60, 80, 90, 100, 110, 120, 125, technique work>100, 80, 80 CE.. My thoughts exactly. Comment #22 - Posted by: Tuczemskyi at April 20, 2012 11:34 PMm/46/185 295x10 Comment #23 - Posted by: cosmo at April 21, 2012 4:42 AMhip crease does not dip below top of knee cap on several reps. Comment #24 - Posted by: Bruce at April 21, 2012 5:18 AM
CE- by posting that comment you did exctly what you are telling others not to. This is a comments section where people put their two sense in, if you can't handle it don't read the posts. Btw- what does getting a job have to do with anything? Anon- some of the squats in the beginning of the video are fine but most are not. In CrossFit the standard is always hip crease below the knee. The form in the videos that make it to the main page should always be up to par because most newbies use them as a guide for workout. Comment #26 - Posted by: Billy G at April 21, 2012 5:41 AMShould I be doing this WOD if I'm only 16? Comment #27 - Posted by: Sawyer at April 21, 2012 5:41 AM135-155-165-170-175-180-185-190-195-200 FOB Salerno Comment #28 - Posted by: james.patrick [M/50/66"/135] at April 21, 2012 6:10 AM95/115/135/155/165/175/175/185/195/205 185 28/m/5'11"/188 26/m/5'11''/210lbs. 185 Killing the Fat Man is today right? Comment #34 - Posted by: Normann at April 21, 2012 9:17 AMBW 135.2 today 225/225/235/235/245/245/255/255/260/260 All reps full ROM rock bottom A2A; belt on all; high bar style. Comment #35 - Posted by: Bill M. m/47/5'3"/135 at April 21, 2012 9:30 AM6 X 2 at 225, 1 X 2 at 135, 3 X 2 at 175. Comment #36 - Posted by: J.Wood at April 21, 2012 9:32 AMTerrible form…bad example for folks out there... Comment #37 - Posted by: KA at April 21, 2012 9:41 AMDon't have squat racks or heavy weight. Subbed "the bear" as mentioned by #16 but only 3 rounds of 7sets. Then I worked on various form and flexibility exercises, especially involving the front rack position. Mostly 1-2 sets of 5 with light weights. Since I'm new I've still got a lot to learn about form. Did cousin's beginner WOD at Crossfit Alexandria: 200 single unders, run 400m, row 500m, 100 singles, run 250m, row 250m = 11:23. m/29/5'8"/181 1:30 rest between sets; focus on form 225-235-245-255-260-265-265-245-245-245 Comment #40 - Posted by: Justino at April 21, 2012 10:37 AMawesome quote! Re: Sawyer #26 I was 16 last time this workout came up (click compare to and search Chris S.) However, I had a coach (brian t) watching me every rep. I would suggest having someone that knows what they are doing to watch and give feedback. Comment #41 - Posted by: Chris S at April 21, 2012 10:49 AMMale/23/1,89m/88,6kg (in lbs) Put a lot of focus on form, couldn't drop the barbell to the floor, went back on the last one. 205 44/m/176cm/73kg 100kg for all sets. Set my timer at 70 seconds to have about a minute rest between sets. Focused on explosive hip drive, but rep two was always rather slow. Comment #44 - Posted by: Memuc at April 21, 2012 11:18 AM10km run outdoors on concrete, 1:03:11, slow today. Comment #45 - Posted by: Alan H. in Kabul at April 21, 2012 11:47 AMGreg P 275 Good clean reps no fail, had a spotter behind me and a belt around my lower back, all done inside a power rack. 225-275-295-295-315-315-315-315-295-295. Comment #47 - Posted by: Kurt at April 21, 2012 1:36 PMNo more than 225... Still nursing the back. Comment #48 - Posted by: SF at April 21, 2012 1:38 PMAlmost 3 weeks since TKA surgery, today like everyday physical therapy till I'm 100% give or take. Then modified GI Jane; 50 push-up pull-up combo in 12:01 m/25/6'2"/187 Not a fan of squats so I did the deadlift set I missed a few days ago: 275, 300, 325, 350, 375, 400, 410 (PR) My legs are a burnin'. Comment #51 - Posted by: Samuel at April 21, 2012 2:18 PMM/37/195/5'6" m/25/6'/178 135-145-155-165-175-185-185-195-205-205 Comment #53 - Posted by: James J at April 21, 2012 2:56 PMage 22 bw 170 205/225/235/245/255/260/260/260/265/265 pr Comment #54 - Posted by: Chris S at April 21, 2012 2:57 PMm/24/185/5'11 135,155,175,195,215,235,255,275,295,315 Comment #56 - Posted by: Jwhite at April 21, 2012 3:02 PMLegs were still a bit tight from "Frun" the other day, but servicable none the less. All reps x2 except for 410 single. Should have ramped up faster as 410 would have been there for the duece, but I didn't want to freak out my spotters (casual gym mates), so I jammed and just did the single. Loved this workout. Comment #57 - Posted by: Thorvaldur11 M/43/5'7"/220 at April 21, 2012 3:17 PM155, 160, 165, 170, 175, 180, 185, 190, 195, 200 Comment #58 - Posted by: D. Peterson at April 21, 2012 3:55 PMM/27/215 male/27/215 195#- all sets Comment #61 - Posted by: Edwards M/15/5'11/178 at April 21, 2012 4:37 PMAs rx'd, 275/275/295/295/315/315/315/315/315/315 Comment #62 - Posted by: mbalanda at April 21, 2012 4:45 PM135 M/23/5'8"/153 SATURDAY 120421 Back Squat 2-2-2-2-2-2-2-2-2-2 reps 115-125-135-155-175-185-195-195(PR)-200(f on rep2)-200(f on rep 2) Got a new 1RM as well in this workout… I guess it’s a win-win. M/22/5’10”/162 Comment #65 - Posted by: Chris at April 21, 2012 7:50 PMM/19/166lbs M/19/166lbs @ Mike Rose - Thats impressive at your age and weight. Keep it up and we'll see you at the Games Comment #68 - Posted by: Fred Dedrick at April 21, 2012 8:14 PMMe - 225,245,265,285,305,325,345,365,385,400 225 Topped out at 305. Failed at 315. Too aggressive. 225/250/270/285/285/290/300/300 (F 2nd rep)/250/250 m/36/137 95 2012-04-22: 185/1 min rest. Comment #74 - Posted by: gs at April 22, 2012 7:04 AMm/22/200lbs 245 275 295 305 315 335 365 405 425 455(3) Comment #75 - Posted by: Johnnie at April 22, 2012 8:00 AMMainly worked on legit depth today so weight wasn't as much as I liked 135, 185, 195, 205, 215, 225, 245, 255, 255, 255(best reps as far as depth and control) Comment #76 - Posted by: Purp M/25/180 at April 22, 2012 11:03 AMI kept the weight at 185 and just worked on depth and explosiveness. No more than 45 secs of rest Comment #77 - Posted by: cphil/26m/165#/69" at April 22, 2012 11:07 AM2 X 10 Squats 95 new PR!!! Comment #79 - Posted by: abh at April 22, 2012 11:41 AM225, 230, 235, 240, 245, 250, 255, 260, 265, 270 Comment #80 - Posted by: Matt Torres at April 22, 2012 1:07 PMBack Squat 2-2-2-2-2-2-2-2-2-2 reps 185-195-195-205-205-215-215-225-225-240f 22/M/5’6”/160 M/29/170 10 sets at 80% 1 RPM with 60 sec. rest b/w sets 60kg 175-180-185-190-195-200-205-210-135-140 Comment #85 - Posted by: myles456 at April 22, 2012 5:48 PMM/24/167 135,225,245,265,285,290,295,300(f) Comment #86 - Posted by: Y. Zhou at April 22, 2012 6:22 PM100. Failed on 110. Comment #87 - Posted by: AGL at April 22, 2012 6:23 PMDid a 62mile bike ride 4 the Tour De Cure so had to skip today's WOD. Comment #88 - Posted by: ChadB at April 22, 2012 6:30 PM185, 205, 235 x 8 M/28/165 100 bksqts with 68lbs, 11min m/42/157 M/38/69"/230 In the bucket 10x2 wide-stance box squats (on bench) w/135# on all sets. Comment #94 - Posted by: JFA at April 23, 2012 10:17 AMM/34/6'3"/200 275-285-295(F)-290-295(F)-245-265-265-265-245 Comment #95 - Posted by: Ben S at April 23, 2012 11:23 AM275-295-315-315-275-275-275-275-295 Comment #96 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at April 23, 2012 12:18 PM225/275/365/385/405/435/435/455 Comment #97 - Posted by: amped 37/M/195/6' at April 23, 2012 1:07 PM260# all sets, performed at the top of each minute M/44/5'11"/200 115-135-145-155-165-175-185-195-205-205 Comment #99 - Posted by: nutfam at April 23, 2012 6:13 PM255
185 Back Squat 2-2-2-2-2-2-2-2-2-2 reps Jill: Joe: M/173/5'7"/32 155 175 185 195 205 215 200 200 200 200 Comment #105 - Posted by: David Burns at April 24, 2012 10:14 AMM/23/5'10"/190 185-225-245-265-275-285-295-305-315-325 Comment #106 - Posted by: T. Swihart at April 24, 2012 12:43 PM275, 315, 325, 335, 345, 355, 365, 365, 365, 375 failed Comment #107 - Posted by: Pacers at April 24, 2012 1:25 PMM/34/5'9"/155 255 185lb. with chain. A2G squats. Did these as heavy doubles with added chain resistance. Comment #109 - Posted by: Elliott Harding at April 24, 2012 9:45 PM225 245 265 295 315 325 335 345 355 365 Comment #110 - Posted by: mrd m/28/5'10"/200 at April 25, 2012 1:47 PM245/255/265/275/280(1)/280(1)/265/270(1)/255/260(1) Comment #111 - Posted by: mlt at April 25, 2012 4:19 PM245/255/265/275/280(1)/280(1)/265/270(1)/255/260(1) Comment #112 - Posted by: mlt at April 25, 2012 4:28 PM275 Don't go much heavier without a spot Comment #113 - Posted by: dsm19 M / 33 / 6'0 / 210 at April 25, 2012 5:07 PM155,175,195,215,225,235,245,255,265,275 Comment #114 - Posted by: ecp2 at April 25, 2012 7:22 PMM 40/6'4"/240
Stopped after the fail, back started to hurt - spinal fusion S1,L5,L4 135, 155, 185, 205, 225, 245, 255, 260, 260, 260 Comment #116 - Posted by: Manchild at April 28, 2012 11:11 AMWent all the way down to wall ball 135 185 205 (f) 185 185 185 185 185 Wimpy but after a few days off Comment #117 - Posted by: Cleveland at April 28, 2012 1:38 PM50-55-70-80-85-95-105-115-125-130-135f insufficient depth on second rep (video) Comment #118 - Posted by: Mik at April 29, 2012 3:17 AMRX 100, 110, 120,120,120,120,120,120,120,120 M/40 185,195,205,215,225,235,245,250,255,265 Comment #120 - Posted by: kevin at April 30, 2012 9:36 AMCF WU WOD for 4/22/12: Back Squat 2-2-2-2-2-2-2-2-2-2 reps 135-185-205-215-225-235-245(f-1)-240-245(f-1)-235 50 abs between each set for 500 total Comment #121 - Posted by: TZ at May 1, 2012 2:18 PM4/28 out of sequence All Kg's M: 50-60-80-90-95-100-105-110-115-120 195 m/38/5'9/180 225, 235, 245, 255, 265, 275, 275, 275, 285, 285 Comment #126 - Posted by: Jeff Gebbie at May 8, 2012 7:10 PM275 Whew, that was a lot of heavy doubles. With this much volume, I felt pretty good that I was able to get 335x2. The last couple sets at 315 were hard too - I was striving for really good depth. Tried to do a lot of mobility in between sets - flexion/internal rotation of the hip, ankle dorsiflexion, anterior hip flexors, etc. Seemed to help, but hips were tired afterward and a little sore today. Comment #127 - Posted by: Mel 39/m/5'10"/175 at May 11, 2012 7:05 AM10:11 w/ 20lb weight vest Comment #128 - Posted by: Kevin: M/40/195/6' at May 11, 2012 2:30 PM200-220-245-245-245-245-245-245-245 Did this one in my cramped apartment in Seoul, Korea. Didn't want to fail on a set. Guess I could have gone a fair bit more. Comment #129 - Posted by: Duncan at May 15, 2012 4:46 AM135,185,225,255,275,285,285,285,275,275 Comment #130 - Posted by: faleep at May 15, 2012 8:12 AM315-335-345-355-355-355-345-335-315-315 Comment #131 - Posted by: nsb at May 16, 2012 6:23 AM230-250-270-290-320-330-340-350-360-370lbs Comment #132 - Posted by: Kevin: M/40/195/6' at May 18, 2012 2:08 PM225, 245, 265, 295, 315, 325, 335, 345(F only 1), 70,80,85,90,95,100,100,100,100,100k First day back after taking a month off. Wanted to work back in slowly. Squats were only about 80% of max at 100k. Legs felt sore towrds end. Did pull ups after each of first 5 rounds and press ups after each of last 5 rounds. Good to be back. Comment #134 - Posted by: zenoperegrinus at July 4, 2012 12:46 PMCFWUx2 225 Post a comment
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