CrossFit | 190701
Monday

190701

Workout of the Day

69

Back squat 1-1-1-1-1 reps

Stretch and practice scales before and after.

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Compare to 190428.

Prescription: More Broccoli, Fewer Carbs. How Some Doctors Are Looking to Food to Treat Illness

2

“Dan was 19 when he was hospitalized for schizophrenia. He was prescribed fistfuls of daily medication and, as a side effect, quickly packed on 100 pounds. His treatment and weight remained largely unchanged for more than a dozen years before he slowly began taking steps toward recovery. He took up karate five years ago, getting regular exercise. Then, his doctor prescribed a new diet: He helped Dan cut out nearly all carbohydrates, replacing them with healthy fats and some extra protein. ... The diet is part of a growing trend in medicine: prescribing certain foods — or telling patients to eliminate them — to improve health.”

Read the articlePrescription: More Broccoli, Fewer Carbs. How Some Doctors Are Looking to Food to Treat Illness

Comments on 190701

102 Comments

Comment thread URL copied!
Doug Brubacher
March 30th, 2021 at 3:06 am
Commented on: 190701

CFWUx2 BS 10 10 5 3 3

100kg 100 105 105 110kg

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Matthieu Dubreucq
February 18th, 2020 at 1:49 am
Commented on: Prescription: More Broccoli, Fewer Carbs. How Some Doctors Are Looking to Food to Treat Illness

I would love to see the type of food recommendations the doctors do for different types of illness. I understand everyone is different but it would be pretty cool to just see what has been tried.

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Kury Akin
December 7th, 2019 at 3:06 pm
Commented on: 190701

SLIPS 20m EMOM S-40secs, L-20s, I-30s, P-30, S-40s.

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Kury Akin
December 7th, 2019 at 2:54 pm
Commented on: 190701

5x5s 85. 90. 90. 90. 90

Prev. 5x3s 85. 95. 105. 105. 105

Had a back problem recently so didn't want to push too hard.

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Manchild Manchild
October 31st, 2019 at 5:29 pm
Commented on: 190701

E4MOM, and on MaxRack


5x240


(lighter than usual, but first time fasted. try +5-10# next time)

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Kury Akin
September 6th, 2019 at 2:00 pm
Commented on: 190701

3s @ 85. 95. 105. 105. 105kg. No catchers at home so went for strength.

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John Campion
July 25th, 2019 at 5:46 pm
Commented on: 190701

270

275

285

290

295

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Jeff Chalfant
July 23rd, 2019 at 2:30 am
Commented on: 190701

295-305-315-325-335lbs.


At least 4 back scales and 3 front scales while building up. 3x:30 each leg back scales and 2x :30 each front scales after post max effort stretching. Did elevated pigeon for 5m, elevated pancake/ straddle 5m and stretched quads between from scales. Not much stretching prewod.


40/186/69.5”

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Jeff Chalfant
July 23rd, 2019 at 2:32 am

Last time 315 on all sets.

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Shannon Said
July 14th, 2019 at 5:17 am
Commented on: 190701

100kg

120kg

120kg

130kg

130kg

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Clint Michael
July 13th, 2019 at 12:34 am
Commented on: 190701

275, 295, 315, 320, 325-fail

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Cy Azizi
July 12th, 2019 at 5:04 pm
Commented on: 190701

210,215,220(F),220(F),215(F)

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Morgan Greene
July 12th, 2019 at 4:54 pm
Commented on: 190701

295-305-315-325-330

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Mike de Graauw
July 12th, 2019 at 3:55 pm
Commented on: 190701

135/185/235/265/285

Finished with 3@265


M/60/6’2”/230

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Kevin Miller
July 11th, 2019 at 11:51 am
Commented on: 190701

1-255

1-275

1-285

1-305

1-305

320 is my 1RM

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Claire Fiddian-Green
July 9th, 2019 at 10:37 am
Commented on: 190701

Focused on technique today.

5 @ 105 lb., 115. 3@ 125. 2@ 135. 5@ 125. 3@ 135. 5@ 125.

Completed 07/09/2019.

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Clarke Read
July 8th, 2019 at 3:29 am
Commented on: Prescription: More Broccoli, Fewer Carbs. How Some Doctors Are Looking to Food to Treat Illness

There's a fundamental difference between the relatively broad, blunt impact of dietary and lifestyle interventions that, compared to the highly targeted nature of drugs, probably explains both their safety and their positive "side effects."


Any drug is designed to upregulate or downregulate a very specific pathway or molecule. They are fundamentally designed to overcome our body's build in regulatory mechanisms and force it to behave in an unusual way. Obviously these targeted interventions can have massive benefits, but broader clinical impact is difficult to separate from increased clinical risk.


Diet and lifestyle interventions, on the other hand, work with the regulatory mechanisms we have in place. Even something extreme like a ketogenic diet is just artificially placing our body within a metabolic situation it has built-in tools to handle. As a result, we can target fundamental metabolic processes and molecules - things like hormone and lipid levels, that underpin our health and unhealth across multiple organ systems - in ways more effective and, I'd argue, safer than by doing the same with a drug. (I find it hard to believe, for example, that a drug that somehow suppressed blood glucose levels sufficiently to induce ketosis would be as safe as a ketogenic diet) That's all a bit speculative, but the unique effectiveness of dietary interventions in conditions like epilepsy - where diet creates durable benefits drugs cannot - seems to speak to something like this.


What's exciting about the research coming out these days is we're gathering clinical evidence to show that diet, when applied properly, CAN prevent, treat and even cure disease at a level of effectiveness that we've only studied clinically before with drugs. I look forward to seeing this evidence base continue to grow as we find new ways diet can safely augment the targeted value of modern medicine.

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Sean Whiting
July 6th, 2019 at 1:20 pm
Commented on: 190701

255#-255#-255#-255#-255#

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Rasmus Rolling
July 4th, 2019 at 7:27 am
Commented on: 190701

Coming back from a lower back/pelvic injury I scaled to 5x5 with 35 kg/77 lbs

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Kiron Simmons
July 4th, 2019 at 2:04 am
Commented on: 190701

265-275-285-295-305 (PR)

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Shane Azizi
July 3rd, 2019 at 9:26 pm
Commented on: 190701

315, 325, 335, 345(questionable depth), 345 Rx

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Jeremy Ho
July 3rd, 2019 at 2:34 pm
Commented on: 190701

Subbed back squats with front squats. Did 3 sets of 10 starting at 95 then increased to 135. Fingers aren't used to holding the bar in the front squat position yet.

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Michael Arko
July 3rd, 2019 at 11:19 am
Commented on: 190701

I think I forgot to post Monday. Technique / volume:


10 x 120lbs

10 x 120lbs

10 x 130lbs

10 x 130lbs

10 x 140lbs


Scales before were ok; scales after were embarrassing.

Comment URL copied!
Alex Pham
July 3rd, 2019 at 10:51 am
Commented on: 190701

175-225-245-265-265

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Dayana Sanchez
July 3rd, 2019 at 10:38 am
Commented on: Course Photos | June 24-30, 2019

CrossFit L2 at CrossFitMET Beijing-China. El curso fue excelente, el contenido fue perfecto, los entrenadores muy preparados y fue divertido. Overall, it was great training!

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Jesse Montagnino
July 3rd, 2019 at 6:44 am
Commented on: 190701

225'295-295-320-295


D

55-75-95-95-95

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Max Shippee
July 3rd, 2019 at 3:11 am
Commented on: At-Home Workout

These are great.!!

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Berenice Blair
July 3rd, 2019 at 3:04 am
Commented on: Course Photos | June 24-30, 2019

Hey guys it’s Sema! Our CF-L1 course at CF Lumos in Austin was great. I can’t thank Abi, Spencer & Gene enough for taking the time to come out and teach us ALL the things. Your passion and heart for CF really did shine and you passed that on. And for that I’m super grateful! THANK YOU!!!

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Cor Oz
July 3rd, 2019 at 2:11 am
Commented on: 190701

205

225

245

255

255


Rack setting

24/23 9/8

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Gordon Lee
July 2nd, 2019 at 8:29 pm
Commented on: 190701

Back squats

10x 95

10x 145

10x 145

10x 145

10x 145

focused on technique today

Comment URL copied!
Lucas Allan
July 2nd, 2019 at 7:43 pm
Commented on: 190701

43/6'3"/200

325-345-355-315x2

5 mins scales before/after

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Peter Shaw
July 2nd, 2019 at 6:14 pm
Commented on: At-Home Workout

Squat clean thruster. Love it.

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Jon Wilson
July 2nd, 2019 at 3:00 pm
Commented on: 190701

185

205

215

235

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Tyler Wood
July 2nd, 2019 at 1:35 pm
Commented on: 190701

All in lbs. - 270-285-300-320-340(PR!)

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Jordan Cotter
July 2nd, 2019 at 12:01 pm
Commented on: 190701

225-245-275-275


M / 31 / 149lbs / 5'8"

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Salles Frederic
July 2nd, 2019 at 6:50 am
Commented on: Course Photos | June 24-30, 2019

Super week end ici í  Paris pour le Level 1. Merci aux coachs (Daf, Raf, Ari), aux traducteurs (Lucas et Antoine) et í  RCrossfit pour sa box. Un vrai plaisir d'avoir partagí© ces moments et cette canicule ensemble. Belles rencontres et belles perspectives.

Comment URL copied!
Jacob Cram
July 2nd, 2019 at 4:49 am
Commented on: 190701

225.245.245.255.245

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Michael Marleau
July 2nd, 2019 at 2:56 am
Commented on: 190701

Back squat 1-1-1-1-1 reps


Focusing more on better form and depth for a while since last time this cane up.


Progression from 135 (10), 155 (8), 175 (6), 195 (4), 225 (2), 245 (1) x 5


Stretch and practice scales before and after.

Comment URL copied!
Mike Long
July 2nd, 2019 at 1:43 am
Commented on: 190701

315-365-365-405-405

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Manuel Chamorro
July 2nd, 2019 at 1:39 am
Commented on: Course Photos | June 24-30, 2019

Excelentes curso, muchí­simas gracias a los instructores lo hicieron muy dinamico, preciso y divertido y serio, realmente una experiencia que suma un montón.

Comment URL copied!
Adam Tatun
July 2nd, 2019 at 1:06 am
Commented on: 190701

195-205-215-225-235

Comment URL copied!
Jesse Delander
July 2nd, 2019 at 12:07 am
Commented on: 190701

355-365-375-385-395(f)

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Albert Kombe
July 1st, 2019 at 11:50 pm
Commented on: 190701

245-265-295-305-315lbs Rx

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John Rossetti
July 1st, 2019 at 10:26 pm
Commented on: 190701

54 YOM 5’6” 216.5


Back Squats

275X1 ^

295X1 ^

315X1 ^

335X1 PR

345X1 PR ^

Comment URL copied!
Matt Zero
July 1st, 2019 at 10:04 pm
Commented on: 190701

295/295/295/335/345F

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Kyle Buchanan
July 1st, 2019 at 7:35 pm
Commented on: 190701

dynamic stretching in lunge/squat + 2 x 5 front scale hold into back scale hold/side


back squat in kgs 150-156-160-160-160


3 x 20 second front scale + back scale hold /side

5 min in forward fold

10 min in pancake

Comment URL copied!
Vincent Dahlqvist
July 1st, 2019 at 7:25 pm
Commented on: 190701

154Ibs-176Ibs-198Ibs-220Ibs-231Ibs-243Ibs-254Ibs

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Eric O'Connor
July 1st, 2019 at 7:11 pm
Commented on: 190701

This workout is a nice complement to the upper-body dominant gymnastics session yesterday. Today will be a great day to attempt a new back squat personal best or just get some volume under heavy loads. I will use results from the prior effort, on 190428, to help manage loads. A good starting point could be to have the first set start at 85-90% of a previous 1-rep max, which will require adequate build-up time.

I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at submaximal loads. This can potentially be more beneficial and allow for more practice time with the movements.

During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten their range of motion.

Comment URL copied!
Nathan Michael King
July 1st, 2019 at 6:12 pm
Commented on: 190701

295/305/310/300/300

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Robert VanNewkirk
July 1st, 2019 at 5:55 pm
Commented on: At-Home Workout

The living room wods are consistently.....AWESOME. Please keep them coming.

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Stacey Thompkins
July 1st, 2019 at 5:46 pm
Commented on: 190701

M/44/6'2"/185#


Back in the mix suspects survived our cruise even our stop in the Dominican did do some wods on the boat but won't bore you with those details...today did 14" box squat singles

205/215/225/235/240

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Nicole Deaver
July 1st, 2019 at 6:53 pm

Welcome back!

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Mike Andridge
July 1st, 2019 at 7:55 pm

Glad you survived:)!

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Nicole Deaver
July 1st, 2019 at 5:24 pm
Commented on: 190701

Back squats

10-135#/ 10-155/ 10-185/ 5-155/ 5-135

Barefoot, went with volume today. Scales between sets.

Comment URL copied!
Marcel Schreiber
July 1st, 2019 at 5:22 pm
Commented on: 190701

106kg,116kg,126kg,136kg,138,5kg (fail)

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Robin Frei
July 1st, 2019 at 5:18 pm
Commented on: 190701

110, 130,140, 150,150

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Steve Day
July 1st, 2019 at 4:24 pm
Commented on: 190701

Back Squat 5x5

185/205/185/190/195


Practiced technique on Front Squat 3x5

95/105/115


Practiced technique on Snatch 3x5

65/65/65


Dusted off the GHD and did 21/15/9

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Daniel Smith
July 1st, 2019 at 4:19 pm
Commented on: Course Photos | June 24-30, 2019

Had a freaking blast going through this course!!! Coaches were excellent, very professional and great to work with. Thank you again.

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Doug Lagos
July 1st, 2019 at 4:15 pm
Commented on: Course Photos | June 24-30, 2019

CF-L1 Grand Blanc MI


Thank you Joe for the providing the setting for an amazing weekend! 810 Crossfit is a spectacular box! Jen and Kolin are great team members! You all made us feel so welcome and eager to learn from the best!

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Joe DeGain
July 2nd, 2019 at 1:43 am

Hi Doug,

Agreed... it was a great weekend! The L1 Kernal is an amazing message.

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Jessica Wigington
July 1st, 2019 at 3:57 pm
Commented on: Course Photos | June 24-30, 2019

The L1 course at CrossFit Lumos in Austin was an amazing experience!! The staff was incredible. They provided a fun and comfortable environment which made it easier for me to learn what I was being taught. Thank y’all so much!!! Y’all rock!!!

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Abigail Grove
July 1st, 2019 at 9:12 pm

Jess, Thank you so much for spending your whole weekend with us! I hope you stay in touch and let me know what is next for you! Hugs!

Abs

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Jeff Strain
July 1st, 2019 at 3:54 pm
Commented on: 190701

245-275-295-315-315

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Didier Rios
July 1st, 2019 at 3:23 pm
Commented on: 190701

1: 225lb

2: 275 lb

3: 305 lb

4: 315 lb

4: 325 lb

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John Rodrigues
July 1st, 2019 at 3:22 pm
Commented on: 190701

120/140/160/200/220

And stretch scales front and back

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Jim Rix
July 1st, 2019 at 1:53 pm
Commented on: 190701

215-225-225(2)-225#

After 10-rep squat sets yesterday, just wasn't in the mental framework for heavy squats today.

3x8 single arm DB shoulder press, 35# DB

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Facundo De Leon
July 1st, 2019 at 1:52 pm
Commented on: Course Photos | June 24-30, 2019

Saludos desde uruguay !! excelente curso y mucho mejores los instructores. Pablo y Carlos.

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Carlos Andrade
July 1st, 2019 at 5:45 pm

Gracias Facu!!

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Tia Serigne
July 1st, 2019 at 1:42 pm
Commented on: Course Photos | June 24-30, 2019

Shout out to CF-L1 NOLA!!!! What an INVALUABLE experience!! I am so grateful I got to refine my technique (with the best coaches!!!!) in each movement (too many to list) demonstrated this weekend. The course gave me so much more respect/understanding for what CrossFit encompasses. I can’t wait to bring that knowledge to my gym and help people gain a better quality of life! Thank you so much to Chuck, Katie, and Santi for bringing your expertise to us in a fun, energetic, positive experience!!!!

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Mike Andridge
July 1st, 2019 at 12:57 pm
Commented on: 190701

rx

barefoot

195/205/215/220/220

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Claudio Delgado-Valcarcel
July 1st, 2019 at 12:55 pm
Commented on: Course Photos | June 24-30, 2019

At Crossfit NOLA, we were told that if we didn’t comment, we wouldn’t pass our CF-L1 exams 🤷🏽‍♂‚️ and so I’m here 😂 Thanks for the great training instructions and the experience. Very well worth it, hope to see you all soon!

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Tia Serigne
July 1st, 2019 at 11:30 pm

😂😂🤞

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Wade Taylor
July 1st, 2019 at 12:49 pm
Commented on: Course Photos | June 24-30, 2019

Crossfit Sacramento was awesome this weekend. The coaches were awesome and I learned even more than I expected. Thanks to the coaches from Empire Mine Crossfit!

Comment URL copied!
Clark Pew
July 1st, 2019 at 12:32 pm
Commented on: 190701

Rosen Warm-up; Stretch & Scales;

45#X5/75#X5/95#X5/125#X5 (no rack; clean to back squat)

Comment URL copied!
John Rodrigues
July 1st, 2019 at 12:21 pm
Commented on: 190701

Hi everyone


Can someone please send me a video with demonstration about WOD 190701?


in my understanding


I have to do Back squad: https://www.youtube.com/watch?v=ultWZbUMPL8


So I do one rep and do: https://m.youtube.com/watch?v=WgXaf7g0Pyo


then: https://m.youtube.com/watch?v=Arh2Q_prqvw


and so do it all again for 5 reps or until fatigue/fail???


Thanks

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Martin Loftus
July 1st, 2019 at 4:50 pm

John, the wod calls for single heavy lifts. Do a general warm up, then specific warm up (deadlifts) with progressively heavier lifts until you get near your max (>80%). Then you do singles for the real work of a 1 rep max lift. If you are new to deadlifting you may be better served using a more moderate weight for 5 sets of 5 (5x5).

Comment URL copied!
John Rodrigues
July 1st, 2019 at 5:27 pm

Copy that.


I did what I understood.


I did back squat with 120/140/160/200/220 lbs then together scales front and back and It was 5x5 as follow:


1 set 5 reps 120 lbs then scales front and back 5secs

2 set 5 reps 140 lbs then scales front and back 5secs

3 set 5 reps 160 lbs then scales front and back 5secs

4 set 5 reps 200 lbs then scales front and back 5secs

5 set 5 reps 220 lbs then scales front and back 5secs


Thanx for the clarification and have a good week!

Comment URL copied!
Daniella Carpentieri
July 1st, 2019 at 12:13 pm
Commented on: Course Photos | June 24-30, 2019

Crossfit del Sur, Montevideo Uruguay

Such a great people!!! Partners and coaches!

Coaches with so much pasion and love for crossfit

Thank you very much

Keep on working with those values !!!

Comment URL copied!
Carlos Andrade
July 1st, 2019 at 5:44 pm

Daniela!! Gracias a ti, un abrazo!

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Craig Rowles
July 1st, 2019 at 10:36 am
Commented on: Course Photos | June 24-30, 2019

LV2 Glasgow, WOW what a team Rob & Marco Great knowledge, Great presence & Happy to walk away better than when I arrived.

@Rob.Lawson @Marco

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Sebastien Fitzpatrick
July 1st, 2019 at 10:01 am
Commented on: 190701

365 - 365 - 365 - 365 - 365lbs


Last time I did 385lbs across.

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Amy Jardine
July 1st, 2019 at 9:04 am
Commented on: Course Photos | June 24-30, 2019

curly_wurly84 (insta)

amyjard@gmail.com


Big shout out to Johnny, Oaks and Karl (the comedian)


Anymore cow jokes? (Karl)


🐄🚉⚰️(For Johnny)


Thanks guys, you did an awesome job of delivering. Its takes a lot for me to stay engaged. Well done! You had your work cut out!


I'm easily won over... Beer and cake are two of the good things in life... 🍻🎂


(Along side, meat, veg, nuts, seeds, some fruit, little starch and no sugar 🤣... Of course.)


Thanks to my two partners in crime, I'm not too sure how well I contributed to those workouts, but thanks for having me 🤔😂❤️


I had an epic two days. So thanks to everyone who made that possible.


If anyone wants to keep in touch, hola.. Contact details above 🔼


Love Amy

X

Comment URL copied!
Amy Jardine
July 1st, 2019 at 9:08 am

Cf L1 manchester

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Dyon Torrell
July 1st, 2019 at 5:24 am
Commented on: 190701

100kg-140kg-160kg-180kg-210kg

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Kyungtaek Kang
July 1st, 2019 at 4:10 am
Commented on: 190701

안양공식인증지부 크로스핏힘

365-375-380-365-315LB

강경택 45세/180cm/90kg

Comment URL copied!
Chelsea Buske
July 1st, 2019 at 3:55 am
Commented on: Course Photos | June 24-30, 2019

The L1 course at CrossFit Lumos in Austin was amazing! Abi, Spencer, and Gene did a phenomenal job teaching the class! I learned so much! Thank you so much for taking your time to teach and truly want each of us to get better! Y’all are greatly appreciated!!

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Abigail Grove
July 1st, 2019 at 4:10 am

Chelsea, thank you so much for being so open to the experience. I loved that by the end of the weekend you had made up your mind you want to coach=) Keep up that squat therapy mamma, good things will happen!

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Amanda Dobrzelewski
July 1st, 2019 at 3:02 am
Commented on: Course Photos | June 24-30, 2019

CF-L1 Grand Blanc, MI


The level 1 training course at the 810 gym was everything and more then I could of imagined. Joe, Jen, and Kolin were amazing instructors, coaches, and role models! They did such a great job leading the class in lecture, technique, movements, scaling, coaching, and helping answer any questions we had. They made it such a fun and welcoming learning expierence. I walked out of there learning a lot and feeling so inspired! I cant for all the new journeys ahead!

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Joe DeGain
July 1st, 2019 at 12:41 pm

Hi Amanda!

Enjoy using the information to change your life and others. It is a hell of a ride!

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Daniel Beasley
July 1st, 2019 at 2:27 am
Commented on: Course Photos | June 24-30, 2019

CrossFit NOLA in New Orleans L1 Course was an awesome experience! The coaches were the best and I have walked away feeling so much more confident with everything I have learned this weekend! I don't think I could have picked a better time or place to have started this journey.

Comment URL copied!
Krista Fagala
July 1st, 2019 at 2:15 am
Commented on: Course Photos | June 24-30, 2019

Y’all are awesome! Thank you for being amazing coaches!

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Js Smith
July 1st, 2019 at 2:00 am
Commented on: 190701

Scaled to 5reps: 55/65/75/85/95/105/115#

Stretch and scales also.

Switched to higher reps so I could keep the weight lower. Knee & back are getting better! Not bad for a two a day, no time tomorrow.

Comment URL copied!
Ken Samways
July 1st, 2019 at 1:40 am
Commented on: 190701

Can someone please clarify for me what Scales is?

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Js Smith
July 1st, 2019 at 2:03 am

Ken, please see

https://m.youtube.com/watch?v=WgXaf7g0Pyo

And

https://m.youtube.com/watch?v=Arh2Q_prqvw

Comment URL copied!
Ruben Ramirez
July 1st, 2019 at 1:38 am
Commented on: Course Photos | June 24-30, 2019

Crossfit Lumos in Austin L1 course was awesome. Coaches were amazing! Thank you for all your hard work and dedication. True examples of what Crossfit represents. Thank you from Crossfit Stamina in Harlingen, Tx.

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Abigail Grove
July 1st, 2019 at 4:08 am

Ruben! I loved having you and Ramon hold down that back row. You made your affiliate proud!

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Juan Acevedo
July 1st, 2019 at 1:14 am
Commented on: 190701

INTENDED STIMULUS



Let's start this week strong! It has been a while since we squatted heavy not in the context of a CrossFit total. That means you don't need to worry about anything else but squatting. Today you will have time to warm up that movement really, really well. Treat each repetition as if it were your max. Don't wait for the bar to be heavy to act like it is. Respect all the weights and use your sets to really dial in your movement. You want to arrive to those five singles ready, excited, and confident. From then just squat with fire and love. Trust your body: it will know what to do. Remind yourself of one thing: you want the heaviest squat you have today with awesome mechanics. If that is a PR, so be it, if not it does not matter. The purpose is not to best yourself, it's to lift the heaviest you can today. For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique that should be your focus today. The options below might help you!



OPTION 1

For athletes with good movement patterns but not familiar with going super heavy.



Back squat 5-5-5-5-5 reps

Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one.



OPTION 2

A. Tabata of air squats to a target



B. 5 supersets

30 seconds bottom of the squat hold

30 seconds arch/superman hold

rest 1:00 between super sets



C. 5 supersets

3 bottom-to-bottom squats

3 super-slow squats

rest 1:00 between supersets



NOTE ON MOVEMENTS



Bottom-to-bottom squats: Lower to full squat position (thighs parallel to floor or below), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds.



Super-slow squats: Take twenty seconds to reach bottom and twenty seconds to reach top

again.



NOTE ON STRETCHING



Check the Youtube video: "Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD". This is now a classic mobilization for squats. Try it!



And since you are already on the YouTubes, check the video: "CrossFit - "Just Squat" with Greg Glassman"

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Steven Thunander
July 1st, 2019 at 1:00 am
Commented on: 190701

Globo scale: if you have access to a barbell and rack/rig, this one is as Rxed.

Remember to use a spotter, spotter arms/pins, or bumper plates (for dumping) for safety reasons.


For those of you in a hotel gym or gym without a barbell, you have a few options. 1. Smith machine squats (not optimal but allows for heavy loads). 2. A weighted dumbbells single leg movement (pistol squat, box/bench step up, Bulgarian split squat, or lunge), work to a heavy set of 3-5 on each leg. 3. Work on pistols or progressions today.

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Bryan Rosen
July 1st, 2019 at 12:57 am
Commented on: 190701

Warm-up for 190701:

GENERAL WARM-UP


2 rounds of:

5 Turkish get-ups, each side

10 goblet squats with a 2-sec pause at the bottom

15 good mornings with an empty barbell

Row 90 seconds


SPECIFIC WARM-UP


Back squat

Perform 5 reps of each step with an empty barbell:

- 1/4 back squats

- 1 & 1/4 back squats with pauses

> Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again

- Back squats


Build up

Build up to first working set by doing sets of 5-4-3-1-1

> First working set should be challenging and above 85% of 1RM

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VLADIMIR KALININ
September 6th, 2019 at 5:46 pm

Thanks Bryan, how does a newbie go about selecting weights for all these weighted ones?

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Chris Sinagoga
July 1st, 2019 at 12:10 am
Commented on: 190701

Champions Club Scaling Notes:


RANT:

I don't know why but I had a feeling this was going to come up (I didn't look ahead, either). We have been getting crushed with some of these workouts recently - especially in terms of volume - and going for a nice 1-rep max can serve as a recovery as well as a test. All of the scales can act as a skill transfer to the back squat if you use critical thinking. Start from the feet and work your way up and see what connections you make.


For the group, don't feel married to the 1 rep sets, or even the back squat in general. A squat is a squat. Front squat, overhead squat, and deadlift all might be better options if you are short on racks and wanted to do a weighted squats. If the weight won't get heavy enough, add a small dose of fatigue (like 8 fast burpees before a set) and see how 135-lbs. can feel like 300.

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Chris Sinagoga
July 1st, 2019 at 12:10 am

Check the Compare-to for last time's notes.

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