CrossFit | 190826
Monday

190826

Workout of the Day

68

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 170914.

Comments on 190826

117 Comments

Comment thread URL copied!
Doug Brubacher
June 1st, 2021 at 12:22 am
Commented on: 190826

CFWUx2 10*20kg 10*40kg

60kg 65 70 75 80 85 90 95kg

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Manchild Manchild
December 2nd, 2019 at 6:05 pm
Commented on: 190826

E2MOM, then did slips


2x135,

3x165,

4x185


(all were pretty tough, but try going up a little on 1's)

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Kury Akin
November 20th, 2019 at 2:27 pm
Commented on: 190826

65. 70

75. 77.5. 80kg

Felt a twinge in back so skipped 1's

Did SLIPS during warm up and between sets

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Clint Michael
September 26th, 2019 at 11:33 am
Commented on: 190826

135

145

165

175

185

195

205

215

225

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Jeff Chalfant
September 17th, 2019 at 1:50 am
Commented on: 190826

185-185-205-205-205-225-225-225-225


Then 4x :20 each front and back scale. 1 each direction L sit pirouette. (Hard!) handstand practice for remainder of 20m.

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Jeff Chalfant
September 17th, 2019 at 2:24 am

Ass to grass. This was hard. Got dizzy a lot. Back and hams sore from filthy fifty. Ramped up with 10x75,7x115,5x155 and followed Bryan’s warmup. 1 rm is 265.

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John Campion
September 16th, 2019 at 9:01 am
Commented on: 190826

225-225

225-230-230

230-235-235-235


Go lighter next time for better form

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Cy Azizi
September 13th, 2019 at 6:05 pm
Commented on: 190826

125,135,145,155,165,175,185,195,205

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Chase Hiland
September 10th, 2019 at 9:13 pm
Commented on: 190826

M/34/5'10"/190


(5) 185-195; (3) 205-215-225; (1) 235-245-255-265

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Jeffrey Howard
September 9th, 2019 at 9:15 pm
Commented on: 190826

165-185-205-225-215-215-215-215-215

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Hank McKibban
September 6th, 2019 at 6:06 am
Commented on: 190826

155-175-185-195-205-215-225(f)-205-215

170919: 185-190-195-200-205(2)-210x3-215(f)-205

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Nate Gordon
September 5th, 2019 at 8:45 pm
Commented on: 190826

185-225-235-245-250-260-270-280f-275f

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Jim Rix
September 5th, 2019 at 2:15 pm
Commented on: 190826

5s: 155-165-170#

3s: 175-180-180(2)-165

Need to re-work front squats...back felt weak today.

Minimal scales practice.

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Morgan Greene
September 2nd, 2019 at 9:48 pm
Commented on: 190826

185-205-225-245-255-265-270-275-280-285

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Shane Azizi
August 31st, 2019 at 1:19 am
Commented on: 190826

115, 135, 155, 165, 185, 205, 225, 245, 255 Rx

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Adam King
August 29th, 2019 at 5:06 pm
Commented on: 190826

Completed 2019-08-29

95-125-145-165-175-185-195-195

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Saige Starnes
August 29th, 2019 at 12:07 am
Commented on: Course Photos | Aug. 19-25, 2019

Abi, Gene and Gale, and all the Big D, Dallas TX crew! Thank you so very much for such an awesome weekend! I hope you realize what an impact you guys make on some of us! (And by us I mean me!) Thanks again!

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Abigail Grove
August 29th, 2019 at 2:31 am

Saige it did my heart good to meet you and hear your story. You are killing it. I am in awe of what you have accomplished and can't wait to see the impact YOU have my dear! Thank you!

Abs

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Patrick Glover
August 28th, 2019 at 2:11 pm
Commented on: Course Photos | Aug. 19-25, 2019

Thank you CrossFit Spearhead in Holladay UT the trainers were so fun and knowledgeable they taught me that the rings I bought can be used for muscle ups, finally used them for muscle up progression so excited. Thank you.

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R Albers
August 28th, 2019 at 1:37 pm
Commented on: 190826

Fnt sqt

5- 65, 75

3- 90,105, 115

1- 125, 135, 145, 150

Inc bench

5- 95, 105

3- 115, 125, 130

1- 135, 140, 150

Strict weighted chinups

5- bw, 10

3-15, 17.5, 20

1- 25, 30, 35, 40(f)

Rest tomorrow👍

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Mitchel May
August 28th, 2019 at 12:24 pm
Commented on: Course Photos | Aug. 19-25, 2019

Pablo and the team crushed it at CrossFit St. Paul. Had blast and learned a bunch!

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Albert Kombe
August 28th, 2019 at 1:31 am
Commented on: 190826

5reps @ 135-155lbs

3reps @ 185-205-215

1rep @ 225-235-245-255-265-275lbs(PR)

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Matthew Tuzel
August 28th, 2019 at 12:28 am
Commented on: 190826

155-165-175-185-195-205-215-225-230(f)

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Marlies Severyn
August 27th, 2019 at 9:34 pm
Commented on: 190826

5 reps at 95 lbs, 105lbs. 3 reps at 115, 120, 125. 4 singles at 135, 145, 155, 160 (f).

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Dmitry Zolotyh
August 27th, 2019 at 6:32 pm
Commented on: 190826

50 kg (110 lbs) x 5

55 kg (121 lbs) x 5

60 kg (132 lbs) x 3

65 kg (143 lbs) x 3

70 kg (154 lbs) x 3

75 kg (165 lbs) x 1

80 kg (176 lbs) x 1

85 kg (187 lbs) x 1

90 kg (198 lbs) x 1

Comment URL copied!
Shane Stent
August 27th, 2019 at 4:25 pm
Commented on: Course Photos | Aug. 19-25, 2019

Took the L1 in Sacramento. I have been to a lot of professional development courses in real estate, finance and fitness. None compared to the course that Dave Eubanks ran this past weekend in Sacramento. The facility, the staff and material were all amazing.


Hollis Molloy is literally one of the best teachers/coaches around. His command of the material and, more importantly, his command of how to teach that material is what blows me away. He can craft the message in a way that ALL coaches should strive to reach.


The relatability of Katie Hogan, Wes Piatt and Myles Lewis was a key ingredient of this course. They were open to most basic questions and showed a level of patience that was impressive. They created an environment of inclusion and learning which is not an easy task especially given the diversity of backgrounds sitting in the audience.


As someone who has done Crossfit for 10 years, my jaw dropped at the presentation of the material. I learned so much despite having amazing coaches at the box where I train. I recommend this course highly to anyone interested in Crossfit. Of course, I would also recommend searching this team of coaches when enrolling. You will not be disappointed.

Comment URL copied!
Steve Day
August 27th, 2019 at 11:30 am
Commented on: 190826

5x115/135

3x155/165/175

1x185/195

15 min of SLIPS

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Christopher Tipton
August 27th, 2019 at 11:14 am
Commented on: 190826

5s: 95,135

3s: 145,155,165

1s: 205,205,185,185,185

Comment URL copied!
Robert Fleming
August 27th, 2019 at 9:19 am
Commented on: 190826

155,170,185,195,200,205,205,215,220

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Mike Scott
August 27th, 2019 at 3:24 am
Commented on: 190826

5x135, 165

3x185, 195, 205x2 (collarbone)

1x215 (stop)

GHD: 10, 8, 8

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Mike Gutto
August 27th, 2019 at 1:30 am
Commented on: 190826

5@20lbs,5@25lbs,3@35lbs,3@50lbs,3@53lbs,1@70lbs,1@70lbs,1@88lbs,1@88lbs

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Claudio Delgado-Valcarcel
August 27th, 2019 at 12:45 am
Commented on: 190826

42YOM, weighting 189lb

Raw, no belts, wraps or sleeves, 3 min rest between sets, ATG ❤️

5’s@145

3’s@184

Didn’t feel like pushing to hard, so I stopped at 3’s.

Comment URL copied!
Carol Marks
August 27th, 2019 at 12:32 am
Commented on: 190826

85-95-100-105-115-125-135-145-155

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George Campbell
August 27th, 2019 at 12:14 am
Commented on: 190826

135-135-155-155-175-185-195-195

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Frasier Hogan
August 26th, 2019 at 11:48 pm
Commented on: 190826

185 for 5’s

225 for 3’s

225

245

255

275 for 1’s 10 min of SLIPS

Comment URL copied!
Michael Bishop
August 26th, 2019 at 11:38 pm
Commented on: 190826

Got to 190 x3 but then lost all intensity and couldn't lift 205 lbs


Better next time

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Nick Harris
August 26th, 2019 at 11:03 pm
Commented on: 190826

95, 115 x 5 reps

135, 155, 175 x 3 reps

185, 190, 195, 200 x 1 rep

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Mike Long
August 26th, 2019 at 11:01 pm
Commented on: 190826

43/6’2/258


315-315-335-345-345-365-365-375-375


No belt

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Matt Zero
August 26th, 2019 at 10:33 pm
Commented on: 190826

5x135/155

3x175/185/205

1x225/245/255/265

Comment URL copied!
Laura Echeverri
August 26th, 2019 at 10:20 pm
Commented on: 190826

Front squat

5. 40 lb

5. 45 lb

3. 55 lb

3. 60 lb

3. 65 lb

1. 75 lb

1. 80 lb

1. 90 lb

1. 95 lb

Comment URL copied!
Michael Arko
August 26th, 2019 at 8:21 pm
Commented on: 190826

Due to time and equipment constraints, I did 5-5-5-5-5-5 front squats (more precisely, 1 squat clean and 4 front squats) at each of these weights:

100 - 110 - 120 - 125 - 130 - 135


Then SLIPS per instruction.

Comment URL copied!
Coastie Nick
August 26th, 2019 at 8:14 pm
Commented on: 190826

135-155-185-205-225-235-240-245-255(PR)

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Michael Brasier
August 26th, 2019 at 8:11 pm
Commented on: 190826

As it’s heavy day to get some PR’s I thought I’d do the Olympic Lifts also for future reference when I need to scale workouts


Snatch

30 - 35 - 40 - 42.5 - 45 - 47.5 - 50 - 55(pr) - 57.5(fail)


C&J

50 - 55 - 57.5 - 60 - 62.5 - 65 - 67.5 - 70(pr) - 75(fail)


Front Squat

50 - 50 - 60 - 70 - 75 - 80 - 82.5 - 90 - 100(pr)

Comment URL copied!
Nicholas Scott
August 26th, 2019 at 8:05 pm
Commented on: 190826

5-140/160

3-170/180/190

1-200/210/220/230

Comment URL copied!
Nicholas Scott
August 26th, 2019 at 8:05 pm
Commented on: 190826

5-140/160

3-170/180/190

1-200/210/220/230

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Ashley Heil
August 26th, 2019 at 6:55 pm
Commented on: Course Photos | Aug. 19-25, 2019

Thank you Crossfit Big D for hosting us and thank you Abi, Gene, and Gale! You made the weekend unforgettable!

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Abigail Grove
August 27th, 2019 at 4:40 pm

Ashley! Thank you for your hard work this weekend! We loved having you at the course! Stay in touch,

Abs

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Nicole Deaver
August 26th, 2019 at 6:49 pm
Commented on: 190826

Front squats

5 @ 95/105

3 @ 115/125/135

1 @ 145/145/155/155(5# PR)


Scales & Planks between sets, all others afterwards


I am happy I was able to get to 155# (a new 5# PR), but more excited to see my improvement from the compare to date where my PR was 100#! Front squats are still tough though due to my forward lean, but I’ve been doing all my squats barefoot which seems to help me some.

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Josh Kennedy
August 26th, 2019 at 6:36 pm
Commented on: 190826

29/6’1/314


Front Squats:

5 x 135

5 x 155

3 x 185

3 x 195

3 x 205

1 x 215

1 x 225

1 x 235

1 x 245


- First 8 sets (warm ups included) practiced scale holds between each set.

- Second 8 sets practiced Tuck Holds on Dip Bars between each set.

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Vincent Dahlqvist
August 26th, 2019 at 6:29 pm
Commented on: 190826

5x110

5x132

3x154

3x176

3x176

1x187

1x198

1x209

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Chris St. Amand
August 26th, 2019 at 6:25 pm
Commented on: 190826

135/155/175/185/190/195/200/205/215


Did 50 KB swings in between sets for the first six sets.

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Chris St. Amand
August 26th, 2019 at 6:25 pm
Commented on: 190826

135/155/175/185/190/195/200/205/215


Did 50 KB swings in between sets for the first six sets.

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Matthew Letarte
August 26th, 2019 at 6:05 pm
Commented on: 190826

5 x 115/135

3 x 155/185/205

1 x 225/245/225/235

Hit 245, but it was ugly, redid 225 and a clean 235 to finish

Comment URL copied!
Leila Ratto
August 26th, 2019 at 6:05 pm
Commented on: Course Photos | Aug. 19-25, 2019

Enjoyed everything about the Crossfit SAC L1 course. Thank you for all the knowledge!

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Nathan Michael King
August 26th, 2019 at 5:29 pm
Commented on: 190826

185/205/225/235/245/255/265/275/280/285

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John Rossetti
August 26th, 2019 at 3:50 pm
Commented on: 190826

54 YOM 5’6” 217.5


Front Squats

5X95

5X115

3X135

3X155

3X165

1X175

1X185

1X195

1X205

Comment URL copied!
Jeff Strain
August 26th, 2019 at 3:15 pm
Commented on: 190826

155-175-185-205-215-225-235-245-245

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Russell Albrycht
August 26th, 2019 at 3:09 pm
Commented on: 190826

95/115

135/135/145

165/165/175180f

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Craig Thompson
August 26th, 2019 at 2:49 pm
Commented on: Course Photos | Aug. 19-25, 2019

I had such a great time at the Level 1 Seminar at CrossFit 810 in Grand Blanc, MI. Joe, Kolin, and Jen were incredible instructors full of enthusiasm. I left the seminar even more excited and motivated to go to CrossFit this morning, and I didn't think that was possible. I enjoyed putting their instruction to work on snatches today and l-sit ring mups from the floor after class. I'm looking forward to continuing my CrossFit education with a Level 2 seminar and The Gymnastics Course in the future.

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Joe DeGain
August 27th, 2019 at 2:54 pm

L-Sit Ring muscle-ups... nice, Craig!

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Michael Mueller
August 26th, 2019 at 2:44 pm
Commented on: Course Photos | Aug. 19-25, 2019

810 Crossfit put on a great course. Joe, Kolin and Jen went above and beyond to make it an informative, engaging weekend. All 3 are obviously very passionate about what they do. I left the weekend feeling inspired to say the least.

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Joe DeGain
August 27th, 2019 at 2:54 pm

Hi Michael,

Use that inspiration to change lives... it is a great ride!

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Brendan Mullan
August 26th, 2019 at 2:33 pm
Commented on: 190826

Front squats

5s: 20, 30kg

3s: 40, 50, 60kg

1s: 70, 80, 90, 100kg...PR 😁👌

Comment URL copied!
Scott Gibson
August 26th, 2019 at 2:13 pm
Commented on: Course Photos | Aug. 19-25, 2019

Awesome weekend at CrossFit St. Paul! Thanks to Pablo, Kelly and Yurii for pushing our minds, bodies and comfort zones. I’m definitely a better coach after this weekend.

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pablo cervigni
August 26th, 2019 at 4:03 pm

Thank you Scott! Was great to meet you and work with you!!

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Timothy Sprague
August 26th, 2019 at 1:50 pm
Commented on: 190826

95-105-115-125-135-145-155-175


#backinthehabit

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Judy Bauman
August 26th, 2019 at 1:33 pm
Commented on: 190826

What are SLIPS?

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Timothy Sprague
August 26th, 2019 at 1:52 pm

Scales, L-Sits, Inversion(I think? Like Handstands) Planks, and... the S I forgot.

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Ramona Parmantie
August 26th, 2019 at 1:27 pm
Commented on: At-Home Workout

Love this video! I couldn’t help myself, but did anyone notice the TV? Throw back Monday!!! That was one old TV🤣

Comment URL copied!
Eric O'Connor
August 26th, 2019 at 1:08 pm
Commented on: 190826

Today is a great day get in some practice with this movement as well as getting some volume under heavy loads. I will be mindful of the impact on the body from the Filthy 50 yesterday and have athletes use sub-maximal loads if needed. If you know a 1 rep max, a good starting point could be to have the first set of 5 start at ~75-80% of a previous 1-rep max. If you do not know a 1 rep-max, a general rule, I will use, is to build to a weight that allows for only a few reps to be left in the tank on the first set. I will also attempt to have my athletes build-up in load over the course of each set.

The front squat can be very challenging, for many, due to the rack position and bar placement on the body. This movement is a different beast than the back squat that we performed last week. Do NOT change this movement to another squatting variation (example: back squat), if at all possible, as the athlete’s difficulty of performing this movement exactly describes their need to do it…..in most cases. If needed, I can use lifting straps to assist with creating the rack position, do the classic cross-arm front squat variation, or utilize dumbbells….but these modifications should only happen in rare instances only.

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 stay away from the heavy singles and keep all sets at 3 to 5 reps at sub-maximal 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 range of motion.

Comment URL copied!
Gregory Kerschbaum
August 26th, 2019 at 12:41 pm
Commented on: Course Photos | Aug. 19-25, 2019

Great group in Indianapolis, IN! had a blast this weekend working with you guys!!

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Jonny Davies
August 26th, 2019 at 12:10 pm
Commented on: Course Photos | Aug. 19-25, 2019

to all the participants in Belfast this weekend - thank you! Awesome weekend

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Peter Shaw
August 26th, 2019 at 11:30 am
Commented on: Course Photos | Aug. 19-25, 2019

An awesome group up in Toronto, Canada!

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Andrew Moultrie
August 26th, 2019 at 11:14 am
Commented on: 190826

5s: 135, 145

3s: 155, 165, 165

1s: 170, 175, 175, 175

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Viktor Wachtler
August 26th, 2019 at 11:09 am
Commented on: 190826

5-60, 65kg

3-70,75,80kg

1-85,90f,80,80kg

I did bench press after that 3-3-3 60-70-80kg

Then I did 5x10 back squats&bench presses in superset for time at 60 and 40kg. 7:38.

Skipped SLIPS.

43/1.78m/76kg

Comment URL copied!
Claire Fiddian-Green
August 26th, 2019 at 10:50 am
Commented on: 190826

5@95 lb., 105. 3@115, 115, 120. 1@125, 130, 135, 135.

11 minutes scales, L-sits, headstand and handstand holds against wall, plank on toes and directly over shoulders with tight hollow.

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Sebastian-Gregor Rieder
August 26th, 2019 at 10:33 am
Commented on: Course Photos | Aug. 19-25, 2019

Thanks for hosting us Barcelona. There were so many passionate people at the seminar, it was a pleasure to meet you all!

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Rey Torres
August 27th, 2019 at 12:09 pm

Thanks Basti for all!


And thanks in special to Dora to help me in the strics rings muscle up 😂! Im going keeping practic to do it best 👍🏼

Comment URL copied!
Sebastien Fitzpatrick
August 26th, 2019 at 10:09 am
Commented on: 190826

205 - 225lbs

245 - 255 - 265(F)lbs

225 - 245 - 265 - 275 - 275lbs

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Matteo Sollecito Mascetti
August 26th, 2019 at 7:25 am
Commented on: 190826

Hello guys, I want to ask for your opinion.

I train BJJ 3x times a week, and looking for a gym programming to supplement my training.

Do you guys think following this would help?

Thanks in advance

Comment URL copied!
Viktor Wachtler
August 26th, 2019 at 11:14 am

Hi Matteo,

If you are confident in the movements and excercises presented here, and have no specific goals, than the site programming can help you building muscular endurance and power.

If you train for competition you should consider specific training with periodization and a trainer.

Comment URL copied!
Stefano Cammarota
August 26th, 2019 at 6:41 am
Commented on: Course Photos | Aug. 19-25, 2019

thanks to palermo crossfit for the hospitality and compliments to the 3 coaches Federico Arianna and Manfredi you have been really nice professional and super efficient in what you have done .... personally I enjoyed it and I learned so much in just 2 days thanks to you

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Federico Biasetti
August 26th, 2019 at 12:40 pm

Grande Stefano! It has been a great weekend indeed! Great vibes!! Dip therapy for you and remember the keys of your bike😂

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Stefano Cammarota
August 26th, 2019 at 6:38 am
Commented on: Course Photos | Aug. 19-25, 2019

really

Comment URL copied!
David Smith
August 26th, 2019 at 5:12 am
Commented on: 190826

Lol. I did front squats last Monday instead of back squats. Looks like I’ll switch it back up. Or maybe overhead..

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Wes Piatt
August 26th, 2019 at 4:05 am
Commented on: At-Home Workout

Yea ANDY!!! Great job sir. See you Tuesday

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Kyungtaek Kang
August 26th, 2019 at 3:38 am
Commented on: 190826

안양공식인증지부 크로스핏힘

95-145-195-245-295-315-325(F)-320-300LB 강경택 45세/180cm/95kg/CFHIM

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April White
August 26th, 2019 at 3:07 am
Commented on: Course Photos | Aug. 19-25, 2019

Thanks 810 CrossFit for an awesome weekend! :)

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Kolin Theede
August 26th, 2019 at 3:12 am

Thank you for being so amazing, April! And Go Blue!!!

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Joe DeGain
August 26th, 2019 at 1:26 pm

The pleasure of delivering the L1 Kernal was all ours, April! We are humbled you thought it was amazing!

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Peyton Otterstetter
August 26th, 2019 at 2:30 am
Commented on: Course Photos | Aug. 19-25, 2019

Amazing weekend at 810 CrossFit! Thank you to the staff for the knowledge, laughter and growth opportunities you so enthusiastically provided all weekend!

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Kolin Theede
August 26th, 2019 at 3:12 am

You absolutely crushed that strict muscle up like nothing I have seen before! So great having you this weekend!

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Joe DeGain
August 26th, 2019 at 1:25 pm

Yes, way to crush it, Peyton! Keep up the good work, you are inspiring to be around!

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Jacob Sanford
August 26th, 2019 at 2:18 am
Commented on: Course Photos | Aug. 19-25, 2019

Beyond grateful for this experience with such great trainers at my home gym! Joe, Kollin, and Jen were like CrossFit encyclopedias! They made the experience fun, engaging, and informative. Taking the L1 seminar with 22 complete strangers reminded me why I fell in love with CrossFit. It’s all about the community.

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Kolin Theede
August 26th, 2019 at 3:11 am

I am so glad you were able to take the course. You made the weekend more fun for everyone!

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Joe DeGain
August 26th, 2019 at 1:24 pm

Your passion is contagious, Jacob! Agreed, it was a GREAT weekend!

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Joe Stuber
August 26th, 2019 at 1:15 am
Commented on: Course Photos | Aug. 19-25, 2019

What an amazing experience at CrossFit Saint Paul this weekend. Pablo, Kelly any Yurii brought tons of energy and expertise to our class. Definitely have more skills to bring to my coaching. And to all the participants thank you for the feedback

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pablo cervigni
August 26th, 2019 at 1:46 am

Joe, was so nice to spend the weekend with you my friend! Thanks for your hard work!

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Andrea Diaz
August 26th, 2019 at 1:13 am
Commented on: Course Photos | Aug. 19-25, 2019

Excelente equipo de trabajo : Carlos Andrade , Tefy ,Derek este fin de semana en Crossfit 506 muchas gracias aprendi mucho ❤️❤️❤️

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Derek Banks
August 26th, 2019 at 7:06 pm

Gracias Andre!! Que viva el OHS!

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Andrea Diaz
August 26th, 2019 at 9:05 pm

Así­ es ! prometo practicar mucho cuando lo tenga se los harí© saber 👍🏼❤️

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Carlos Andrade
September 3rd, 2019 at 12:20 pm

Gracias Andrea! Un gran abrazo

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Aaron Armetta
August 26th, 2019 at 1:06 am
Commented on: Course Photos | Aug. 19-25, 2019

Invaluable experience at L2 in St Paul! The training staff was phenomenal- dropping actionable knowledge bombs throughout the weekend. The passion these trainers have for coaching, teaching and improving lives was evident. I cannot wait to put what I learned into practice this week. Thanks for hosting CrossFit St Paul. Great to meet all my fellow attendees!

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pablo cervigni
August 26th, 2019 at 1:44 am

Aaron, thank you so much for your words! Very nice to meet you and I appreciate your hard work through the weekend!

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Krista Glei
August 26th, 2019 at 12:59 am
Commented on: Course Photos | Aug. 19-25, 2019

810 CrossFit has a great staff of trainers. Awesome weekend with Joe, Kolin, and Jen. Learned so much in such a short time, and they each made sure every lecture was engaging with a bit of humor thrown in.

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Kolin Theede
August 26th, 2019 at 3:10 am

It was so awesome having you this weekend, Krista!

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Joe DeGain
August 26th, 2019 at 1:23 pm

Thank you for the kind words, Krista-

Enjoy using the information to change lives!

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Andrea Nisler
August 26th, 2019 at 12:47 am
Commented on: Course Photos | Aug. 19-25, 2019

Had to represent the female population at the St. Paul L2! Learned so much about coaching for all different athletes

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pablo cervigni
August 26th, 2019 at 1:06 am

Andrea thank you so much for participating at the course! It was great to work with you!!

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Jhauna Dyer
August 26th, 2019 at 12:47 am
Commented on: Course Photos | Aug. 19-25, 2019

The seminar staff running the Sacramento Level 1 course are phenomenal. They were engaging, humorous, and extremely knowledgeable. I was sorry to have the weekend end. Thank you to each of you for clearly giving each of us your all and ensuring we had fun while becoming better.

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Bryan Rosen
August 26th, 2019 at 12:34 am
Commented on: 190826

Warm-up for 190826:

GENERAL WARM-UP


1 round of:

2:00 single-unders

20 straight leg sit-up + reach to toes

20 GHD back extensions or banded good mornings

20 squats

> 1-10 squat therapy; 11-20 light goblet squats

Kettlebell ankle mobility stretch, 1 min. per side


SPECIFIC WARM-UP


Front squat

All drills are performed with an empty barbell:

10/10 Elbow rotations

5 Frankenstein squats

5 hook-grip front squats

5 tempo 1 & 1/4 front squats

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


Build up

Every 90 seconds for 3 sets

Set 1: 10 front squats at a light load

Set 2: 7 reps at a moderate load

Set 3: 5 reps at a moderate to heavy load

> The first set of 5 should be approximately 70-75% of 1 rep. max.

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Steven Thunander
August 26th, 2019 at 12:17 am
Commented on: 190826

Globo Scale-if you are at a standard commercial gym, your garage, or Globo you should be able to do this as rxed. Have spotters, spotting arms, or bumpers and a place to bail if going for a max. This is best done with bumpers and a place to bail, however.


If without a barbell today use the heaviest dumbbells available (or able to clean from the ground) and do 6 AMRAP sets of front squats with the heaviest dumbbells possible, rest as needed between sets. Unlike back squats, we want to load the quadriceps more here, thus the db front squat sets.

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pablo cervigni
August 26th, 2019 at 12:13 am
Commented on: Course Photos | Aug. 19-25, 2019

Thank you Ryan, very nice to meet you and to work with you!!

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Chris Sinagoga
August 26th, 2019 at 12:11 am
Commented on: 190826

Champions Club Scaling Notes


RANT:

Rack position is one of the most difficult positions for athletes to get into, and it’s a shape thatwe definitely don’t mobilize as much as we should. This is where it’s important to remember that a squat is a squat is a squat is a squat. Back squats are fine here. Overhead squats are fine here. Kettlebell squats are fine here. Then do some mobility drills on the side for that front rack position. If you do have the mobility for this, please do not let the knees come forward first — or at all really. This puts more of a demand on the midline and keeps the hips doing the work, not the knees. Check back a few days on the max effort back squat day for how the SLIPS can relate to squatting. Also… day after Filthy Fifty might not be a bad day to ease up a bit.


I SHOULD TRY THIS RX’D IF: I’m ready to go for a pr


GROUP VERSION: time cap at :30-1:00 per set. Heavy weight people will do few reps and light weight people will do lots.


I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group version — leaning towards the lighter weight and more reps


INJURY VERSION:

Upper-body injury — run 100 meters, 20 one-arm dumbbell front squats, rest 3 minutes. Repeat till you can’t

Middle-body injury — same as upper body, maybe lose the dumbbell and bike instead of run

Lower-body injury — 5 knees to elbows (strict), 5 push-ups (slow), :15 scale hold. X20 minutes for quality


WARMUP:

Push-up (hands backwards) — rack position prep

Jump rope — always

Knees to elbows (strict) — squatting without weight on the feet

Squat — obviously

Rope climb — just because


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3

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Juan Acevedo
August 26th, 2019 at 12:05 am
Commented on: 190826

INTENDED STIMULUS


Hell yeah! After that sweat fest from yesterday, it is going to feel so good to squat heavy today. This is a great change of pace, and a good way to start the week. First check your notes and our post from 190821. If you did not do that workout, follow our guidelines from that day. Otherwise let's change it up a little bit. If you went for volume that day, let's go for maximal load today, and vice-versa. In either case let mechanics dictate load. In a back squat you can get away with a lot more slack than in a front squat. The change of position challenges shoulder, hip, and ankle mobility to a much higher degree. That means that your warm up sets and your mobility routine before starting today are really important. Put your nerd glasses on and find a couple of mobilizations online, mWOD is a great resource. Squat University has also some good ideas. 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!


SLIPS

Before we come back to percentages let's do a little bit of a dynamic SLIPS.

Cycle through these drills. Do 3-5 transitions on each station.

Transitions from front scale to back scale on each leg: the idea is to keep your balance during the transition, just one foot on the ground. Hold each scale for 3 seconds on each transition.

L-Sit to tuck on rings: transition from a tuck hold to an L-sit, and back. Hold both positions for 3 seconds. If not proficient with the L-sit yet, transition from a support hold to a tuck hold and back.

Inversion: transition from a handstand to a tuck headstand. If not proficient with the handstand yet, transition from a full headstand to a tuck headstand and back. Hold each position for 3 seconds. If not proficient with the headstand tuck hold (tripod position), practice that today.

Planks: guess what? Push-ups are dynamic planks. Today transition from a gymnastics plank position to the bottom of a push up hold, and back. Hold each position for 3 seconds. Do this on a rack if needed.

Stretching: Google: thebarbellphysio overhead mobility. Choose one stretch. Work on it for 2:00.


OPTION 1

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


Front squat 5-5-5-5-5-3-3-3 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

For athletes learning how to squat

5 sets

EMOM for 4 minutes

Minute 1: 2 10-second Pause Plate Squats (hold the bottom of the squat with arms fully extended)

Minute 2: 12 Elbow rotations (hold the bar in back rack position, and rotate elbows up to front rack position)

Minute 3: 8 Goblet Squats with slow descent and explosive ascent.

Minute 4: 20 seconds Samson Stretch per side.

Rest 2:00 between rounds


then


In 5-7 minutes pratice front squats with the barbell.

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Ryan Liggett
August 26th, 2019 at 12:04 am
Commented on: Course Photos | Aug. 19-25, 2019

Thank you CrossFit St Paul and the attendees and trainers in the bold north for a fun and knowledge filled weekend!!

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Claudio Delgado-Valcarcel
August 26th, 2019 at 12:01 am
Commented on: 190826

finally a hi volume break... time to take a breather.

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