CrossFit | 200209


Workout of the Day


Back squat 3-3-3-3-3 reps

Row 750 m for time

Post loads and row time to comments.

Comments on 200209


Comment thread URL copied!
Victor Silva
August 9th, 2021 at 12:04 am
Commented on: Mechanics, Consistency, Intensity: Part 1


Comment URL copied!
Manchild Manchild
June 10th, 2020 at 5:52 pm
Commented on: 200209

@home, squat ladder with 39# dumbbells

9 rounds + 8 squats

Comment URL copied!
Kury Akin
June 6th, 2020 at 1:38 pm
Commented on: 200209

95. 105. 100. 100. 100kg

2:45 25sdlhp@20kh and 25 burpees

Lost form at 105 so pegged it back to 100k. Previously, I'd done but thanks for Acevedo's focus on form and the pre workout videos. Thanks to Thunander for rowing sub.

Comment URL copied!
Nate Gordon
April 27th, 2020 at 5:43 pm
Commented on: 200209


245.7 on the row

Comment URL copied!
Akpe Osila
March 11th, 2020 at 3:21 am
Commented on: 200209

Hello to everyone, Am Chief Priest Akpe Osila. Its to let the entire world know about the mightiness of our spell casting work that has affected souls all around the world positively and has been able to grant them all there heart desires without any negative effect on any of our customers that has come here for help. There is nothing impossible for us to do as we make the impossible possible here. No problem found on earth that don't have solutions here as we are upfront on all we do here and the process of the spell casting to our customers. We are already aware that there are so much spell casters online that has really brought bad name to spell casting work online, But let it be know to everyone here that we are approved and called upon spell caster to be online to transform people lives all around the world. As i assure those that are coming for help here that they will have noting to regret at all as a trial will convince you that is coming to seek for help to solve any difficult issue. Reach me on the following email address: for your marriage problems, lost jobs problems, getting your ex-lover back, winning of lotteries and many more. Its Akpe Osila Temple. No other like it!

Comment URL copied!
Jeff Chalfant
March 3rd, 2020 at 12:00 am
Commented on: 200209

Did as rxd:

285-295-305-305-305 high bar with sleeves, shoes and belt.

2:31.2 on the row. Damper at 10 and also in lifting shoes.

I skipped this yesterday, did a 2 mile rest day walk with 50lb pack and then 4+ mile hike yesterday. Shoulder isn’t feeling Isabel right now


Comment URL copied!
Giuseppe Petrillo
March 2nd, 2020 at 5:36 pm
Commented on: 200209

100-100-100-100-100 kgs because of my hip pain

3 min no concept

Comment URL copied!
Mike Scott
February 26th, 2020 at 9:53 pm
Commented on: 200209

Short on time so rushed through it. 10x135, 7,165 then 3x 185, 205, 225, 245 (ran out of time)

Comment URL copied!
Cy Azizi
February 19th, 2020 at 6:03 pm
Commented on: 200209

185, 190, 195, 200, 205. 2:41.6

Comment URL copied!
richard helmut
February 18th, 2020 at 10:38 pm
Commented on: 200209

It’s obvious patient with HERPES OR some Hepatitis b are been enslaved to the antiviral and other supplementary Orthodox medicine just to help suppress the virus and not a cure. I have been with the virus for 7 years when i was introduced by a blogger who also narrated Her story online on how she was cured of Herpes after using Dr Felix Herbal Medicine. I took the same step to also get cure of HERPES, I made an order for DR Felix Herbal Medicine and after taken for 3 weeks with a test result i was confirmed Herpes FREE I have promise to keep telling good about this. You can Write him via his call/

whats-app him on +2349068063760 Or email Dr Felix you are the best.

Comment URL copied!
Philip Uemura
February 18th, 2020 at 10:31 pm
Commented on: 200209








Comment URL copied!
Morgan Greene
February 17th, 2020 at 7:11 pm
Commented on: 200209


2:20 on neighborhood run probably only 650m

Comment URL copied!
Joseph Alaimo
February 17th, 2020 at 1:35 pm
Commented on: 200209


Comment URL copied!
Nathaniel Robichaud
February 17th, 2020 at 1:11 am
Commented on: 200209

Did this right after Isabel, so no PRs here!


2:27 on the row

Comment URL copied!
Adam Pequignot
February 16th, 2020 at 8:50 pm
Commented on: 200209

M/40 yrs/136 lbs

225, 225, 225, 225, 225


Comment URL copied!
Coastie Nick
February 14th, 2020 at 10:31 pm
Commented on: 200209


No row.

Comment URL copied!
Tom Perry
February 14th, 2020 at 3:24 pm
Commented on: 200209

58 / 173

7 sets of 8 reps at 135 lbs

2:49 for the row

Comment URL copied!
Tom Hunt
February 14th, 2020 at 10:02 am
Commented on: Diabetes, Part 3: Insulin, the Obesogenic Hormone

This series has been most informative. Having listened to, and read, much of Dr. Fung's work, this seems to reinforce the points he raises. While it's clear there is still a lively debate among those leading the field, it is fascinating to see the potentially elegant and accessible solutions those with T2D potentially have.

Comment URL copied!
Ruben Meier
February 13th, 2020 at 1:22 pm
Commented on: 200209


2min 22sec

Comment URL copied!
Michael Bartalo
February 12th, 2020 at 12:07 pm
Commented on: 200209

285 all sets... row...2:40

Comment URL copied!
joseph griffin
February 11th, 2020 at 11:58 pm
Commented on: 200209


225lb, 235, 245, 255, 255

Then 750 row in 3 minutes flat.

Comment URL copied!
Alex Pham
February 11th, 2020 at 8:09 pm
Commented on: 200209

Front squat - 155-165-175-185-185


Comment URL copied!
Brandon Myers
February 11th, 2020 at 10:46 am
Commented on: 200209


Subbed 600m run, 25 burpees, 25 sdhp


Comment URL copied!
Jobst Olschewski
February 11th, 2020 at 8:03 am
Commented on: 200209



Comment URL copied!
Eric Love
February 11th, 2020 at 1:13 am
Commented on: 200209

Modified to:

bench triples - up to 195

1000m row - 3:33

Comment URL copied!
Guy Dufour
February 10th, 2020 at 10:51 pm
Commented on: 200209

5 x 3 at 140kg

then: 2'34.8 for 750m for time.

Comment URL copied!
Jeffrey Howard
February 10th, 2020 at 8:05 pm
Commented on: 200209


Felt heavy today

2:34 Row


Comment URL copied!
Charles Glyman
February 10th, 2020 at 6:54 pm
Commented on: 200209

145#s, 155, 165, 175, 185 (1 rep, too heavy), 145 back off for 3.

Been awhile since last back squat.

2:58 magnet rower. Feet set to 3 and strapped in. Started fast (1:40ish), finished slow (2:10ish)


Comment URL copied!
Andrea Ferendeles
February 10th, 2020 at 5:31 pm
Commented on: 200209

110-115-120-125-130 kg

2.37 row

Comment URL copied!
Derek Eason
February 10th, 2020 at 4:58 am
Commented on: 200209

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


*lifted on a platform with kilogram plates.

750m Row - 2:44.5

Comment URL copied!
Christian Simpson
February 10th, 2020 at 1:10 am
Commented on: 200209

185#/195/200/205/210 perfect weights for form today

Row 2:41

Comment URL copied!
Jeffrey White
February 10th, 2020 at 12:41 am
Commented on: 200209



750m: 2:37:8

Comment URL copied!
Js Smith
February 10th, 2020 at 12:28 am
Commented on: 200209

Blended & scaled with 200206

20 min SLIPS-ish

Scales, boat pose, tripod, planks, stretching and sun salutations 

3rep thrusters & back squats, as superset

35/45/55/65/65# thrusters

65/65/65/65/65# squats, working to get more depth so keeping weight light.

750m row 3:22

Comment URL copied!
Dylan Bodkin
February 9th, 2020 at 11:56 pm
Commented on: 200209

First WOD in over a year. Felt good. Didn't break a sweat.

153x5 & 2:34

Comment URL copied!
Shaun Stapleton
February 9th, 2020 at 10:54 pm
Commented on: 200209


3 rep PR, didn’t do row. Did wod 4 of the granite games throw down coming up.

Comment URL copied!
Michael Marleau
February 9th, 2020 at 9:53 pm
Commented on: 200209

Back squat 3-3-3-3-3 reps (245lb)


Row 750 m for time (03:00)

Comment URL copied!
Randy Crooker
February 9th, 2020 at 9:10 pm
Commented on: 200209

165, 175, 180, 185, 180lbs

sub 45 cal assault bike for row 1:45

m/34/5’ 10”/175lbs

Comment URL copied!
Nicole Deaver
February 9th, 2020 at 9:01 pm
Commented on: 200209

Back squats

3@ 135-155-175-185-195

50 burpees: 3:10

Comment URL copied!
Charlie Pokorny
February 9th, 2020 at 8:56 pm
Commented on: 200209

265 - 285 - 295 - 305 - 310(f)

Row in 2:31


Comment URL copied!
Michael Kreimer
February 9th, 2020 at 8:37 pm
Commented on: 200209


750m row: 2:42.3

Comment URL copied!
Cory Kestel
February 9th, 2020 at 8:14 pm
Commented on: 200209

As Rx’d:



Comment URL copied!
Sebastien Fitzpatrick
February 9th, 2020 at 7:50 pm
Commented on: 200209

385 - 335 - 335 - 335 - 335lbs

2:24.8 🤢🤮

Comment URL copied!
Tripp Starling
February 9th, 2020 at 7:32 pm
Commented on: 200209

Back squat





Juan, we rowed as hard as we could!

750m row

Jackie 3:15

Tripp 2:35

Comment URL copied!
Joseph Ybarra
February 9th, 2020 at 7:06 pm
Commented on: 200209



225 245 255 265 275 285

All in #s


Comment URL copied!
Rebecca Gussiaas
February 9th, 2020 at 6:50 pm
Commented on: 200209



Comment URL copied!
Mike Andridge
February 9th, 2020 at 6:18 pm
Commented on: 200209






750m row @ 3:17


Comment URL copied!
Jim Rix
February 9th, 2020 at 6:09 pm
Commented on: 200209



Comment URL copied!
Matthew Letarte
February 9th, 2020 at 5:26 pm
Commented on: 200209

5 x 135/155/175/175

Felt good, no knee pain, kept it light tho


15/20/25/30 x 30# KB swing

SS w/ 30 sec HS hold

After squats

20/30/40/50# DB

8/6/3/4 Strict press & strict row

Comment URL copied!
Steven Odom
February 9th, 2020 at 5:19 pm
Commented on: 200209




2:30 on a water rower (and I had to stop to adjust the display units 🤦)

Comment URL copied!
Spenser Smith
February 9th, 2020 at 3:20 pm
Commented on: 200209

255lb all 5 sets

2:28.2 row!

Comment URL copied!
Eric O'Connor
February 9th, 2020 at 3:06 pm
Commented on: 200209

Here are some thoughts on this one:

Back Squat: Today is a great day to attempt a new 3 rep max (if the athlete is up for it) and to get some volume under heavy loads.  For the work sets, a good guideline is to have all sets be above ~80% of a 1-rep max. For today, starting at 80% of a 1-rep max and building up to a 3-rep max can be a general guideline. This means that I will need to ensure adequate build-up time, prior to attempting any actual work sets. I will have athletes build-up for at least the first 2 sets. If a max is achieved prior to the final set, I will have athletes reduce loads by 10-15% for the remaining sets. I will not alter the rep scheme for most of my athletes. For those that are new and are still working on technique, I may do sets of 5 reps to allow for a little more practice time.

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.

Rowing: This is meant to be a short and hard effort with faster times being under 2:30. I will only scale the distance on a very rare instance, even if the 750m will not necessarily be a sprint-effort. 

Comment URL copied!
Bengt Granaas
February 9th, 2020 at 2:49 pm
Commented on: 200209

Back Squat: 50-70-90-100-110kg

750m row: 2:27.3

Comment URL copied!
Michael Arko
February 9th, 2020 at 2:33 pm
Commented on: 200209

Subbed an up-tempo structure:

For time, 5 rounds of

20 back squats @ 100lbs

20 calories elliptical trainer


Then, 5 minutes each of scales and stretching

Comment URL copied!
John Clarke
February 9th, 2020 at 2:21 pm
Commented on: 200209


2:30 - 1:40/500m

Last 1k row - 3:31.3 - 1:46/500m

Comment URL copied!
Claire Fiddian-Green
February 9th, 2020 at 2:10 pm
Commented on: 200209

Back Squat

Warm up: 10@ 55#, 85. 5@ 95, 105. 3@ 115.

Work sets: 3@ 125, 135, 145, 155 (1), 145, 145.

Row 750 m: 2:59.

Comment URL copied!
Terence Kealey
February 9th, 2020 at 2:09 pm
Commented on: Diabetes, Part 3: Insulin, the Obesogenic Hormone

This is obviously a great article and its conclusion, that we should lower our carbohydrate intake is obviously correct. Indeed, let me reinforce with a reference the graph that shows that we obeyed government orders after 1977 and started not only to eat more carbohydrate but also less fat (S-S Zhou et al, 2010, BMC Public Health 10. Doi:10.1186/1471-2458-10-746). Nonetheless, obesity rose as did type 2 diabetes.

Sean Hastings notes that the overweight numbers did not apparently rise, which I see as equal numbers leaving that pool, to join the obese category, as were joining that pool from the normal weight category. Which brings me to my point, not of disagreement but of enlargement, with Malcolm. I think there may be a cause-and-effect between weight and type 2, and Roy Taylor has suggested we each have a threshold of weight, beyond which we tip into type 2. But for each of us, that threshold lies in a different place. If he's right, that would be compatible with the epidemiological data.

Roy Taylor identifies the deposition of TG/fat around the islets of langerhans and within the liver as the cause of the reduction in insulin release and sensitivity in type 2, and he's certainly shown that losing weight can reverse the disease.

I see no conflict between the Malcolm Kendrick/Roy Taylor approaches, because I think both weight and CHO raises TG deposition in the relevant organs, and I'd be interested in Malcolm's take on this?

Comment URL copied!
Sean Hastings
February 9th, 2020 at 12:42 pm
Commented on: Diabetes, Part 3: Insulin, the Obesogenic Hormone

Certainly agree with Katina on mindfulness (yet something else to work on!). Very interesting article as were the preceding articles. Curious as to the relative straight line for “overweight” over time but maybe that reflects the percentage of the population that does not have a genetic predisposition to obesity, or can process sugars more efficiently?

Comment URL copied!
Shane Azizi
February 9th, 2020 at 12:31 pm
Commented on: 200209

225, 235, 245, 255, 265


2:27.6 Rx

Comment URL copied!
Mja 204
February 9th, 2020 at 11:15 am
Commented on: 200209

110kg, 115kg x 4 sets. Still recovering from the deadlift and muscle up session.

750m - 2:33

Comment URL copied!
Antonio Albano
February 9th, 2020 at 10:32 am
Commented on: 200209


Front squat 5x5 -35kg

Row 3:13

Comment URL copied!
Ava Bise
February 9th, 2020 at 5:41 am
Commented on: Mechanics, Consistency, Intensity: Part 1

Excellent article--helpful and clear explanation of what I see at my box.

Comment URL copied!
QiHui Xing
February 9th, 2020 at 4:01 am
Commented on: 200209



Comment URL copied!
Chris Sinagoga
February 9th, 2020 at 3:52 am
Commented on: 200209

Champions Club Scaling Notes:


Today's rant is actually in the Mechanics-Consistency-Intensity article.


Strength and conditioning.


Same format, just add reps to the back squat if you are not ready to go heavy. Or mix in back squats and rowing/running into one workout. Like 5 rounds of: 12 back squats, row 200 meters


As is


Shoes off on back squat to emphasize maintaining arches.


Pick one or the other. Whichever one you don't do, practice one SLIP for 15 minutes.


As is, or maybe change the row/run to something that would be considered a benchmark for your gym (mile run/500m row, etc.)


Knees to elbows



Jump rope



Comment URL copied!
Chris Sinagoga
February 9th, 2020 at 3:46 am
Commented on: Mechanics, Consistency, Intensity: Part 1

I literally agree with every single sentence of the post except the one below:

"For example, an intermediate-level athlete who struggles with maintaining consistently sound movement patterns in the snatch can be charged to work the movement under lower loads for fewer reps and at lower intensity — even during workouts — until their mechanics are consistent enough to merit greater levels of intensity."

In the past I used to do this exact same thing, where I'd either decrease the weight and either keep the reps the same or decrease the reps. But since probably June or so, I've been doing the opposite; I've been adding more reps when I lower a weight for someone. For example, on today's bask squat workout, if someone just has the capacity to go at, say, 65 lbs. before their arches collapse and knees wobble, then we'll maybe go to 45 pounds, but do sets of 10 or some random number like 23. Out of those 23 reps, probably 15 will be really good and the others will range from decent to JESUS SAMMY WHAT WAS THAT?!? But that kind of goes to the point made in the third paragraph (I think) about allowing an athlete to struggle as part of the learning curve. Before I would rather have an athlete go 3 for 3 on lifts at 65 pounds than see some bad lifts with more reps. But if you take that principle to basketball or baseball or volleyball - or running(!) - it would not hold true. You would not stop someone every time they heel-striked on a run. You'd try to fix them as they go and make sure they're not doing a distance that would get them hurt.

I also realize the lower loads for fewer reps was one example. You know how it goes, though; sometimes you just feel the need to find one small thing try and add your special snowflakes to the conversation haha. I'm looking forward to part 2. Good stuff.

Comment URL copied!
Steven Thunander
February 9th, 2020 at 2:45 am
Commented on: 200209

Globo Scale: If you have plates, a barbell, and a rack go to town. If you are not using bumper plates, use a spotter or spotting arms on the heaviest sets. If you are without a barbell, you have a few options. 1. If your gym has a Smith machine, load that up. It is far from ideal, but we have to make do here. Finish with some single leg work for the instability/core bracing lacking in using this device. 2. Build up to a heavy 3 on each side of weighted pistols, Bulgarian split squat or deep stepup. If you are without a barbell, do max sets of one of the 3 times 5 each side. For the row, sub either a 600m run, 25 burpees AND 25 sdhp, 45/35# barbell (53/35lb kb), or 45 calorie assault bike if without a rower.

Comment URL copied!
Bryan Rosen
February 9th, 2020 at 2:04 am
Commented on: 200209


2 rounds of:

250-m row

10 glute bridges

25-ft of Spiderman lunges

25-ft of 3 air squats + 1 broad jump

10 bird-dogs

2 rounds of:

Foam roll adductors 30-seconds per side

5 squat therapy reps


Back squat

5 tempo back squats (3s down, 1s up)

5 jumping back squats

5 back squats


Build up to the first working set by performing 10-5-5-3 reps. Increase load each set.


Reverse “Pick drill”

2-3 rounds of:

30-seconds of legs-only

30-seconds of legs + body

30-seconds of full stroke

Comment URL copied!
Katina Thornton
February 9th, 2020 at 1:52 am
Commented on: Diabetes, Part 3: Insulin, the Obesogenic Hormone

This is a very important concept because it underscores the necessity of controlling insulin secretion. However, Dr. Kendrick is correct in pointing out that this is best accomplished by dietary change (specifically low processed carbohydrates) and stress reduction. This is where mindfulness can do double duty.

Comment URL copied!
Juan Acevedo
February 9th, 2020 at 1:43 am
Commented on: 200209


Hip External Rotation (mWOD)

Squat University

Comment URL copied!
Juan Acevedo
February 9th, 2020 at 1:38 am
Commented on: 200209


Let's finish the week strong! We are crosfitters, we love heavy squats. Today is a day for a proper, longer warm-up. Make sure you are sweaty, and your heart rate is high before getting to the barbell. Make sure your hips are open, your ankles are moving well, and your shoulders are loose. Today, no matter if you are a proficient squatter or if you are a beginner, your task is the same: to keep adding weight while mechanics are 👌. Today every set is heavy! Now, if your butt shoots up to the sky, your upper back rounds, or your knees and ankles are collapsing hard, that's your body telling you: "you've made it, no need to keep going up." That is it. If early on, you find a load that is challenging your form, deload to the previous weight. Then perform the rest of your sets at that intensity. Today is an excellent day to find your best movement and express it at a heavyweight. Find loads that allow you to do exactly that.

Once you are done with your squats, practice falling off the rower to the side. Yes, if you can get off the rower with finesse after your 750m, you did not go hard enough. Nobody cares about your time; just row hard AF. Get off the concept2 with just one thought in your head: I rowed as hard as I could.

Heavy squats and sprint, this is a good Sunday!


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. 


Row 750 m for time


For athletes developing their movement pattern.

A. Tabata of air squats to a target.

Focus is on quality of movement, not number of reps.

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


Row 750 m for time

Comment URL copied!
David Swicegood
March 9th, 2020 at 6:48 pm






had to go a little faster than what I would have liked due to other stuff going on that day but at least I got in! 175 was the right weight. Challenging but still could keep good form. Don’t remember how long the row took, but this was a good workout overall!

Comment URL copied!