September 27, 2012
Back Squat 5-5-5-5-5 reps
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Posted by Pukie at September 27, 2012 5:00 PM
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That breakfast looks awesome but who the heck has all that time in the morning? lol I need breakfast on the go! Busy busy busy! lol
Funky breakfast! Perhaps one for the weekend?
That picture puts the 'funk' in Functional Movements!
Everyone needs to stop being so critical of the picture. Cirque de solei performers would do that too...except they would be holding another performer, and be on a thin rope 20 feet off the ground. If everyone thinks standing on a kettlebell with a weight overhead is too dangerous, then you need to get out of the gym more.
Cool picture! Don't know why anyone has a problem with it, no one's asking you to do it. Same guys complaining probably drive 90 without a thought. First comment's pretty funny though.
Ohhhhhhhh...silly little people without skills are usually the first to comment negatively. Please stop and think for a second, if you can focus that long, about how much control, stability, balance and strength is required to do this,,, please post something you can do, that's if you can actually do something that combines all the skills involved here. Looking forward to some great pics!
That kid in the pic is amazing!
Not even close to giving crossfit a bad name. There's not many crossfit junkees that could do that at all. Every athletic act (you name it) has risk and danger associated with it. Even the fat people playing golf can hurt themselves swinging a club (or the guy that gets hit by the ball on the hole beside him). Just because you can get hurt doing a sport doesn't make it a bad thing. If you pay attention the people who are saying these things are the ones that are either hypocrites and could get hurt doing the sport they consider the "right" sport or aren't involved in anything athletic and will enjoy the benefits of a short life.
Think about it - is it riskier to lay in bed and never do anything or getting out and being active??
That kid has skills I wish I had! That's the bottom line for those of you criticizing it as well!
we workout with Barclay every day and he has been working his butt off perfecting the pistol squat. Well he perfected it and took it to the next level. No ER visits for him. CF is about performing at your best and trying new things.
This isn't giving crossfit a bad name, this is testing some limits that may hurt that athlete. Is that wrong? Should climbers not climb new , more difficult routes? Should freestyle motorcross athletes not try new tricks? Should kayakers not seek out steeper, more difficult whitewater? Should motorcycle racers not strive for a new best time at the isle of Mann tt? Should gymnasts not increase the difficulty of their dismounts to win a competition? Etc, etc, etc. We push the limits to evolve our sport, and frankly, to have fun.
As long as his form is good, I say go for it. I would be very impressed to see him do a jumping squat, and land with the other foot on the kettlebell.
Please, proceed to flame me. :)
#15 D.Gordon - How did Barclay ever stand back up? I feel like an overhead squat (especially a pistol squat) requires that the heel be firmly planted on some sort of surface, but here, all he's got is a kettlebell! I'm just impressed that he managed to generate that much force from such an awkward foot position. But hey, good for him!
We did that today with a timed mile at the end..
7:01 timed mile
And if that was Rich Froning, everyone would be in awe instead of ripping him.
Seriously? I thought CrossFit was a community of people that supported eachother and cheered eachother on for their accomplishments. Apparently I was wrong. Perhaps you people should go do something else besides get on the CrossFit website and hate on someone's AMAZING accomplishment! Only people with amazing strength and courage would attempt this...I guess this says a lot about all of the people who had negative comments. How about you go do some bicep curls... that seems safe enough.
Also did that today
When did crossfit become so critical? I can remember this site 4-5 years a go when it was about being different and not conforming to conventional training to get better results. Now if you are "different" in crossfit you are out of line? I am confused.
I for one would like to give credit to the man for the ability to do the pistol in that fashion. I am 35 years old and look to push myself constantly. I would love to have the balance, well developed stabilizer muscles, and balls to even attempt such a pistol.
What happened to posting weight and challenging each other?
315, 325, 335, 355, 375
Lol so much love! I will continue to do pistols. Thanks to the few of you for the congratulatory comments. In regards to the people who think this movement is unsafe, stupid or dangerous, then don't do it and don't advise anyone else to do it. I'm just surprised at how much negativity there is in the crossfit community.
We need more Nick Massie (aka PaleoNick) videos in the Journal to help us forge culinary fitness.
Cooper- he stood up like a champ. This guy has crazy balance. His first challenge was doing 50 one leg pistols in one minute. When he crushed that he moved on.
This is straight up impressive! I'm a little disheartened that so many in the crossfit community would be so negative toward one's accomplishment. This takes a great deal of strength and balance. Haters are gonna hate, players are gonna push the limits and do things others never thought possible. Congratulations Barclay! Play on player...play on.
Haters gonna hate, players push the boundaries and do things others have never have done or thought were possible. I'm a little disheartened that the Crossfit community would be so rough on someone's accomplishment. This takes a great deal of strength and balance. I wish I could do that, and I bet ya'll do to! Congratulations Barclay! Play on player!
What an impressive feat. Say what you want, but a single leg overhead squat balancing on the handle of a kettlebell is downright amazing. Good for you Barclay.
I have seen a guy do pistols while standing on a kettle bell, which I thought was pretty impressive but while holding weight overhead... whoa!
I'm surprised so many people in here are getting so defensive. The "haters" are simply pointing out that no matter how impressive of a feat it is in that picture, it is extremely unsafe and most people would get hurt trying to do it. (Obviously this guy is a cut above). So they are surprised that an in structural website such as this would feature it. I would anagolize it to motorcycle magazines that feature guys doing wheelies on the cover...then do a ten page spread on safe riding inside the mag.
WOW.....this is awesome. I can't even imagine the core strength it takes to hold your balance for this! Rock on........
It is an extremely impressive feat, it's also horribly and needlessly reckless and dangerous. No one can deny it is a remarkable display of skill, strength and ability, the question is "was the boost to his ego worth the risk?" Should other people aspire to do tricks like this?
#20 you said it
Incredible feats are often at higher risk. Risk vs Benefit, we all have out limits and some have higher than others.
To me, Crossfit is about encouragement and growth. That leads to new levels of excellence in all of us, doing things we all thought we couldn't. How is this different than your first hand-stand pushup, or muscle-up, or even your first deadlift?
The photo shows an incredible accomplishment demonstrating months (if not years) of time, effort, and discipline. We should all hope to accomplish as much in our own way.
I like it. I'm sorry but...exactly WHY is this so risky? Really hard to do I'm sure, but doesn't look all that risky. I'm sure Mr. Williamson had to bail many times learning that trick. He looks okay to me. Looks a lot safer than a face plant on concrete doing skateboard tricks.
Does this rep scheme include the warmup or is it just known that you do that first?
Sweetness. Nice move Barclay.
Barclay that is amazing...Everybody who thinks it's 'unsafe' Don't do it :)
People tell me squating with the crease of my hip below my knee is unsafe... Sound familiar?
People who push the boundries are admirable, there is a BIG difference between pushing the limits and stupidity. This guy is pushing the limits. Game on.
Did the WOD this morning at 6am
All I can say is RESPECT!! That's an impressive demonstration of strength, stability, mobility and motor conrtol...i.e. CROSSFIT!!!!
I don't have many weight so 1 rm and 3 rm are difficult to do. Can anyone recommend a sub? I was thinking of doing 3 sets amrap of the weight I have with 2 min rest in-between. Cheers for any help
GREAT WOD VID CFMC!!The new space ROCKS!!
80-90-100-105-110-115-120 stopped after 4
Still not feeling great after sick last week, next time conp vs prior WOD
275 x 5
been cheating on this forever and finally committed to the proper depth. OR...is 90 degrees sufficient? Because if it is I'll be back to the 2 stacks +....thoughts?
Barclay, that's awesome dude. Very impressive!
6ft 204lbs 23yrs
a la Darth Vader - "Immm-pressive" You go young man!
I haven't made a comment on the maintsite in awhile, but ...
Very impressive Barclay!
This is the kind of stuff that drew me to CrossFit years ago - people pushing themselves to do their own personal best. I couldn't do that if I wanted to (and I don't want to - haha), but I know it can be done if someone spends the time and dedication to work all the necessary elements of fitness that go in to such a feat.
In reference to the picture above... Who does this? and what is the purpose?
I work out with Barclay. He's an animal and always sets the bar for a REAL Crossfit work out! In the dictionary this is the definition of a Barclay: Humbling the fittest of all athletes! Go get em sir Crossfit games 2013 here we come! CFSA Gang
Power Clean (135)
Box Jumps (30 ")
I can hardly do air pistols, can't imagine how hard would be to do it with a loaded bar overhead and a kb under the foot. Holy Moly! You are flexible!
225, 225, 225, 230, 230
didn't feel that great.
185,205,225,315,405 back squat x 5 +
95,115,135,155,165 snatch x 1 &
95,115,135,185,205 clean and jerk x 1 awa
135 bench x 50
Wanted to do 315 but I had no spotters, sucks but I take what I can get...
Great test of strength today. A very nice warm up leading up to this for about 20 minutes.
5 sets of 5 reps (ass to the grass--lol)
315-PR....this used to be my 1 rep max!! I owe 100% of this to CrossFit and my Paleo diet!!
Still weak but always improving. Not too old yet..
RXd 100-110-115-125-120 kg
It used to be better...
2x245, failed on 3
Felt great during rest did 8x5 ring dips
Beautiful Fall day in upstate NY!!
That's way more impressive than a picture of a human flagpole!
If you can't show off, then what good is Crossfit?
RX'ed. Ass to grass
working on proper technique, trying to get hip stabilizers working properly
350 - 350 - 350 - 350 - 350 Rx
Little sore from Tuesday...
10 - 280
8 - 300
6 - 320
4 - 330
2 - 350
For anybody who wants to get stronger on Squats this rep routine is killer. Increase by 20lbs & decrease by two reps each set (added the weight wrong on my third set). Your last set should be somewhere around 10 to 15lbs off your 1RM.
275x3 My left knee started saying, "What the heck are you thinking? STOP."
I eat variations of that breakfast quite often. But when I'm in a rush, I'll just put a couple of bacon fat fried eggs over some greens. Some raspberries, a little olive oil, a little apple cider vinegar, and BAM, breakfast of champs.
On the WOD:
Exactly what I was planning to do today.
Female/15 years old/141#/5'2"
P.S. Barclay, that is an epic pistol.
165 / 193 / 220 / 220 / 198 LBS
75 / 87.5 / 100 / 100 / 90. KG
325,335,345,355,365 all high bar bs
325,335,345,355,365 all high bar
First WOD in three years - I'm back in the game..
Felt I could have pushed through the last couple sets with ugly form but after watching the demo decided to go for quality and enforce perfect form even if it meant failure.
also pistols are much easier when you can dangle the other leg.
Started a little light... I might have been able to go a little heavier, oh well there is always next time!!
This was day 169 of my attempt at a year-of-burpees
100kg. Tried 110 and managed 3 reps.
Need to do more backsquats...
Ref the photo: OHS 85, BW probably 150, KB is around 100. not too impressive.
205/225/235/245/250 shoulda went 255
in kgs 130 140 150 160 170f (4) all low bar and rx'd depth.
fail on the last one leaved me with a bitter taste, makes me want to do it again tomorrow! Thanks CF, every day is a new step up
185, 205. 225. 245(3), 205
I think you can set up equipment in such a way that the pictured move can be tried with less risk upon failure. Maybe set a 1x1x12 piece of wood on the ground an use that?
felt real strong with these. def can add weight.
5x5 back squats
Used a wall ball for technique:
175,185,195,195,195 - about 25# below my PR but my depth may have been suspect in those days...
Hooooaaah!!! Army crossfit!!
Still recovering from back injury. Took my time. Did good form and did lighter weight.
Ran 1.5 miles
Any Fort Huachuca Crossfitters out there?
185, 205, 225, 245, 275, 295X3
225,245,265,275,295x1 Couldn't pull off the 295x5. Next time I expect to get well over 295. Had hernia surgery about 4 months ago so not quite back to full strength.
205, 225, 225, 225, 225
That demonstration is amazing and bada**, shows strength, conditioning, heart and mental toughness, elements that we all should be striving for in our lives.
neat balance. how much can you squat w the bar on your back and both feet under you and wearing real shoes? not trying to be a dick...just asking a real question.
Modified and scaled for my knee
6 months post-op TKA
Box Squat: 5 x 5 with 75-95-115-105-95
5 X 5 Back Squats
205# all Reps
12:00 Cross Trainer
50 Weighted Sits
45/M/205 finished with fifty burpees in seven minutes.
Went light all at below 90
Did after 10 min run
2500m row 19:57
Elliptical thing 10 min
Then did "Christine"
3 rounds for time:
500 meter row
12 dead lifts (bodyweight 185)
21 box jumps 20'
165 185 205 225 185
Barclay-WOW, that is amazing
225 250 275 300 325
In between each squat set:
Sprint 200 yards
12 double arm kettlebell swings (30 lb. DB)
Could have gone bigger but I didn't have a spotter
Didn't want to do it with no one there.
Could have done more but didn't have a spotter
Good depth. Last one was tough.
Why are all the early comments coming to a defense? I don't see anyone saying anything bad.
First Crossfit Post! And it's a PR!
My top 5 5 reps were:
70-80-85-85-85 all kg
155 175 185 195 205 (max and pb for 5rm)
@Chris #121 thank the moderators. Obviously they have deleted a bunch of negativity. My hat is off to them and to Barclay.
- 2 sets each of step ups and deadlifts
- 2 mile run - 12:28
First post! And a PR which was nice.
Highest 5 sets for squats were 140-145-150-155-160
5x5 back squats/5x10 ring dips
Very impressive, Barclay.
225,255(4)240,245,250f. Mentally lost it after the first rep at 250, not quite sure why. Didnt really have it today
Numbers seem to be lower than before, but haven't squatted in 2-3 weeks so maybe that's the cause. Ill get back up there.
M / 43 / 5'9" / 171
144, 234, 234, 284, 234 (on Hammer Strength V-Squat)
My first-ever CrossFit workout! Also the first time I've used weights (other than injury rehab) in 15+ years. So I tried not to go too crazy on the weight and used the Hammer Strength machine instead of free weights. But my hamstrings (especially the left leg) are barking at me already.
I have a membership at LA Fitness. I'm looking for advice or feedback on whether people think I'll be able to do most of the WODs there, with occasional substitutions, or if you think I'd be better off switching to a certified CrossFit location. For now, I think I'm going to give it a few weeks before I make any decisions, but I'd appreciate hearing from people who might have been in the same boat as me.
135, 185, 225, 275, 275
First time I've tried this.
Short legs are good for something!!!!
M/ 38/ 134 lbs/ 5'-6"
As Rx: 5 sets of 5 reps of back squats
did a shorter than normal warmup
did a burgener warmup as well
I was not really feeling too intense today but needed to get the 4th WOD and needed to have a little bit of weight, so this was a perfect fit.. I hadn't back squatted in a while and needed to move a little weight as well.
started warming up with:
95 lbs x 10 super low and keeping tight at the bottom
135 lbs x 8 same as above
165 lbs x 6 same
(all sets done without any belt, etc. RAW) I took 2-3 minutes at max btwn sets.
185 lbs x 5
205 lbs x 5
225 lbs x 5
235 lbs x 5 (good working set)
245 lbs x 5 (good working set)
I did some med ball pushups across and over the med ball & on top of the med ball at the end of each set. I did some ab roll outs with the wheel. I haven't done that in forever.. I did a bunch and ever tried some from standing to fully outright.. hard but fun. I will work these in sometimes. Fun stuff. This was the only time I felt the 100 L pullups from yesterday in my midline.
No rack so I am limited to whatever I can bear lift (the rear OHP being the biggest weakness after 5 squats)
240, 240, 240, 240, 240
90 sec rest between sets, 75% of 1 rep max
wu - 10 lunges, inchworms, elev-foot pushups, situps, dips; squats x3: 45-95-135
cd - foam roll
Pleased to get 5 reps @ bodyweight.
Balancing: between 'know I can squat more' and surgeon after meniscus surgery May 2011 saying 'you can squat, just not with heavy weights.'
Irony: repaired right knee feels very solid; left knee, less so.
All sets at 135. Still getting confidence at the bottom. Even after all these years.
Mike M: I also belong to a globo-gym. Mainly because it's open 24 hours and I work a goofy schedule. I have had some success performing the WOD's there. Definetely no problem with strength WOD's. For some of the more "unique" WOD's I've found it much easier to buy some inexpensive equipment and set-up a garage/home gym.
I've bought med-balls, kettlebells, a prowler sled and a pull-sled. I also built a pull-up/dip station out of 4x4 and steel pipe and I use a retaining wall for box jumps. Went to a truck mechanic and asked for a few old tires, he was more than happy to give me whatever I wanted.
If you get creative with your environment you can do alot of WOD's right around your neighborhood. Find a play-ground with monkey bars to do pull-up's and any other hanging exercise etc...
Nothing better than joining a great box, but you can certainly set new PR's in your garage or at the Globo-gym!
135, 155, 175, 195(F), 190(F), 185(PR)
Chris: 5x5 BS 245 245 245 245 255
Tom: FS 5x135 5x185 5x200 8x205
Tom: 4:21 Rx
Chris: 9:25 115#
Last couple at 315 had poor form and I let my butt come up before my chest. Went back to 275 to work on staying tight.
BSx5: 95, 135, 155, 165, (175x3)
85-95-105-115-120 (could only get in four at 120 pounds)
Thanks, Matt. I appreciate the feedback. I'm a little sore today, but not as bad as I worried I'd be. Haven't done today's WOD yet. Trying to figure out where I could try walking on my hands without getting weird looks. Plus, I've never been very good at gymnastics, and can't see myself able to walk on my hands.
Epic pic. I'm going to try that just to spite the haters.
Epic pic. I'm going to try that just to spite the haters.
i had to use a smiths machine as why would you have a free squat rack in a gym....
I saw that and immediately thought, "wow!"
Very cool indeed. It appears to be a rather large KB, can't quite make out the pounds, but I am guessing over 100 pounds. The heavier KB most definitely makes this trick more manageable.
Balancing a beach ball on your nose like a seal is "hard" as well....not sure what the benefit is though.
after warmup and 100 Double Unders
Sets 4 and 5 were tough, could probly do more weight but was looking to get below paralell with great form.
135 - 185 - 185 - 205 - 215
After the Jeff Bailey Challenge and beers... then did Helen 11.15
Worked to 225x5 for 5 sets, butt onto med ball. Luke. Later, ran 8mile perimeter.
worked to 245, butt to recycle box, last 2 sets
no box but still deep squat. Garage, no spot.
245 last time
Air squats/135 warmup
AM, garage, no spot
Hubby and I moved a 200 pound desk down 2 flights of stairs to the garage over the weekend. Could never have done that a month ago. Thank you CrossFit! ;)
tried to take it a little easy, cause of my stiff back
225/245/275/295/failed at 3 reps 315 (new PR)
Brought the bar down from the traps to the upper shoulder blades and that really helped with proper depth and muscle recruitment.
First time above 255 since a knee injury 2007, 3 months into crossfit 5 days a week.
Made up on 121003-Wed
Did on 9/26. Following Madcow right now, in week 5. Working fine.
140-185-210-245-280 as Rx
Back Squat 135, 185, 225, 245 x 5, 275 x 3
IDB BP 35, 50, 60, 70, 80 x 5
CFWU-3. Superman. Burgener. DU. Monkey touches.
225X5 HB WU.
Last rep or so of last round a real struggle. Last rep, esp cantilevered too far out front. Decent job rotating feet out & really engaging lumbar. Knees collapsing on way up though.
3/3/12: 275,285-both high bar
295,305,315-all low bar
5/10/09: 265,275,285,300,310-4 1/2
Barclay, thank you!
I'm 45 and I tweaked my lower back a few weeks ago.
I came back to the site today to get going again and get a workout and saw your picture. Wow!!
The skill and strength necessary to do that move others have already highlighted (and I agree). But the ingenuity and nerve it took to think of it and then find a way to do it is truly inspirational. Talk about pushing the envelope...incredible.
This is how progress is made in the world. If Crossfit is about being better at life, then you are one of the innovators.
And, as a bonus, you got to learn a bit about dealing with negative people. ;-) Which is a critical skill if you're going to live a life of meaning.
If you have the interest, you can go back and read what people said of Henry Ford at the time. They treated him brutally. Only later, with the passage of time, did society come to appreciate him. No, I'm not "equating" an overhead squat/pistol on a kettlebell to inventing the assembly line. I'm trying to reinforce the idea that any time someone seeks to push the boundaries in life, there will be howls of protest/criticism or those who just don't want to see you get hurt.
Barclay, remember this experience, and set your resolve that you will push ahead in life in spite of what people say. Our country needs young people like you to make it to adulthood without being "educated" to not rock the boat by those who've already had their spirit crushed.
I don't mean to make a bigger deal of this than it seems, but I believe CrossFit is about getting better at life. And there are critical lessons here that I don't want to be missed.
Keep pushing your limits Barclay!
I'm going to go push a few of mine with a lot more energy thanks to you.
(as far down as my knees would allow me to go)
225/230/235/245/245(f on 5th)
45 x 10
95 x 8
135 x 6
185 x 5
225 x 5
245 x 5
255 x 5
265 x 5(tied pr)
255 x 5
165, 185, 205, 225, 235
good depth, should try for 245 next time.
100,100,100,100,100k 15.01.13 returning from layoff