E2MOM, did SLIPS, and 1st time doing back squats in over 4 months, so went light
2x95
3x145
4x195
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Nate Gordon
June 19th, 2020 at 9:07 pm
Commented on: 200328
185-225-245-265-285-305-325-340-350f
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Chris Meldrum
May 4th, 2020 at 4:58 pm
Commented on: 200328
225x5
245x5
255x3
265x3
270x3
280
290
300f
295f
47m/5'10"/180
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Jeff Chalfant
April 18th, 2020 at 10:32 pm
Commented on: 200328
255-275-285-285-285-300-300-300-300 rx
With high bar back squat in lifting shoes to 12” depth target and wearing belt. Bryan’s warmup.
Afterward I immediately did 1 handstand to forward roll every 30 seconds for 20 minutes with some elevated pigeon stretch thrown in. Started nailing the handstand very beautifully and controlling my descent and sticking the landing. Then at the very end tried a press to handstand from crow into a forward roll, and nailed it well on the 3rd try!
Fun stuff today!
compare to was : 245-245-265-265-265-270-275-275-275!
188/41/69”
(edited)
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Cy Azizi
April 13th, 2020 at 5:50 pm
Commented on: 200328
135,155,170,185,195,205,210(F),210,210 (last 2 probably not low enough)
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Morgan Greene
April 6th, 2020 at 10:33 pm
Commented on: 200328
255-275-285-295-305-315-325-335-325
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Evan Saber
April 6th, 2020 at 7:00 pm
Commented on: 200328
275x5
295x5
315x3
345x3
355x3
365x1
385x1
395x1
365x1
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Jeffrey Howard
April 4th, 2020 at 11:02 pm
Commented on: 200328
225-245-255-265-275-285-295-305-315
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Park Hyunwook
April 1st, 2020 at 11:23 am
Commented on: 200328
20200401/86/48
195-225-255-255-255-285-315-315(×)-305
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Coastie Nick
March 30th, 2020 at 9:43 pm
Commented on: 200328
185-205-225-245-265-275-285-295-300
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Jim McCary
March 30th, 2020 at 12:03 am
Commented on: 200328
5 x 185, 225
3 x 245, 255, 275
1 x 285, 295, 305, 310
SLIPs for 15 mins
m/39/6’2”/209
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Byron Hills
March 29th, 2020 at 9:43 pm
Commented on: 200328
Did Brian Rosen WU & SLIPS
Then:
185x5
185x5
195x3
205x3
215x3
225x1
245x1
265F
245x1
235x1
185x5
135x10
135x7
135x5
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Viktor Wachtler
March 29th, 2020 at 4:27 pm
Commented on: 200328
Subbed:
Goblet & front squats with kettlebells:
10x16-20-28-40-48kg
Pistol squats with kettlebells with the given rep scheme:
8-12-16-20-20-20-20-20-20-20kg
43/1.78m/77kg
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Sam Meixell
March 29th, 2020 at 3:06 pm
Commented on: 200328
135-145-155-165-175-185-195-205-215
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Matthew Letarte
March 29th, 2020 at 2:17 pm
Commented on: 200328
Only 40# weight vest and 90# adjustable DBs
5 x 60/100/140/180
10 x 120
Couldn't Clean the 80# or 90# DB with the weight vest. Significantly harder than I anticipated, plenty of time to practice my DB movements though.
Compare to:
5 x 135/185
3 x 205/225/245
1 x 265/275/285/300
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Cory Elston
March 29th, 2020 at 2:52 am
Commented on: 200328
5x365, 3x385, 1x405
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Cory Elston
March 29th, 2020 at 2:52 am
Commented on: 200328
5x365, 3x385, 1x405
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Brandon Myers
March 29th, 2020 at 2:23 am
Commented on: 200328
200,210,235,240,245,255,260,260,255
this was hard on already sore legs
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Mike Scott
March 29th, 2020 at 2:11 am
Commented on: 200328
Me: 5x165, 185 3x205, 215, 225 1x250, 265, 280, 295, 300 (felt plenty strong but knees/hips super fatigued from recent hikes)
Today is a great day get some volume under heavy loads, especially since we are doing this workout following a rest day. If you did this workout back in August, attempt to beat your previous loads lifted.
If you know a 1 rep max, a good starting point could be to have the first set start 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.
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.
LIMITED EQUIPMENT- Heavy days can be hard to recreate without weights. Consider: 1) Replicating the movement function (squatting), 2) Slowing the tempo, 3) Replicating the time domain of each effort….for example an effort today might take 30 seconds, so you can do a hard 30 second effort, then rest adequately, 4) Take this bilateral movement and change it to a single leg movement:
1) Light Dumbbells Available
10 sets of
20-30 seconds max reps dumbbell squat. This could even be a banded dumbbell squat, if bands are available.
Rest 2:30 between efforts
Another option could be to perform
10 sets of 5 reps with a slow tempo. For example: 5 second negative phase, 5 second pause, and 5 second concentric phase….this can make light loads challenging.
2) Backpack or Bag Options
10 Sets
20-30 seconds of Jumping squats holding the bag
Rest 2:30 between efforts
3) Unilateral Option
10 sets of 5/5 of a single leg squat...with or without load.
4) Abort the movement. This is less than ideal, because I like to prioritize replicating the movement function, but you can also prioritize recreating the heavy element instead of the movement….ideally similar musculature is being utilized. Consider:
Heavy day! This is a fun day. Therea are two main ways to attack this. You can go for total volume or total load. In the first one, we want to find the heaviest single we can. That means all the previous sets are sub-maximal, and you are just building to that super heavy single. If you were scoring this, that big lift would be your score. If you are going for volume, we are going to lift heavy on every set, 5's and 3's included. If you were scoring, your score would be the sum of all lifts. They are not maximal lifts, but they are close. Both avenues are productive, and both will get that heavy stimulus that we want. If you aren't feeling super fresh go for that heavy single. If you are ready to work today, go for volume!
Whatever you do keep this in mind: how you move on your warm-up sets is how you move on your heavy sets. Don't wait for the bar to get heavy to work on your bracing and your mechanics. Focus on this from the first rep to the last. Also, focus only on the rep at hand: channel your zen, full attention. 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!
COVID19 NOTE: The low (or high) levels of stress added because of the global situation are real. They have an impact on your performance. I have been seeing a marked decrease in performance these weeks from all my athletes --and I coach athletes all over. Be gentle with yourself and smart.
▶ OPTION 1
For athletes with good movement patterns but not familiar with going super heavy.
Back squat 5-5-5-5-5-5-5-5-5 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.
I'm stealing this bodyweight version for our teleGRIT adaptive classes on Monday.
None of my standing athletes are ready for rear foot elevated, so we'll go with regular split squats there.
For the seated athletes, we'll do
4 rounds:
20 tempo db or band press
20 chair dips
10 R lateral raise
10 L lateral raise
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Bryan Rosen
March 28th, 2020 at 1:05 am
Commented on: 200328
Saturday 200328
GENERAL WARM-UP
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
SPECIFIC WARM-UP
Back squat
5 tempo back squats (3s down, 1s up)
5 jumping back squats
5 back squats
Build-up
Build up to first working set by performing sets of 10-7-5, increasing in load each set. All sets should be above 70-75% of 1RM.
SLIPS
Inversions
EMOM 10
1-2 handstand to somersault
Stretching
EMOM 10
25-50 feet PVC OHS Duck walk
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Chris Sinagoga
March 28th, 2020 at 12:36 am
Commented on: 200328
Champions Club Scaling Notes
RANT
The 5-3-1 rep scheme gives us a lot of flexibility to turn the workout in the direction we're feeling on that day. We want to get heavy lifts in either way but if you're not feeling it, then more emphasis might go into the 5's instead of shooting for a 1 rep max.
PURPOSE
Get a heavy day in with one of the most important heavy lifts.
NEW TO CROSSFIT SCALE
Scroll back to Helen and do that. Practice light back squats in your warmup.
TRAINING SCALE
As is
PRACTICE SCALE
5's or more on each set. More reps = more opportunity to feel what's good form and bad form. Light weight means the bad form won't hurt you.
UMBRIDGE SCALE
Katie Shakes, one of my members, showed me a meme where they compared the Coronavirus to Dolores Umbridge from Harry Potter. So we're calling this Umbridge. Anyway, Use the SLIPS as your workout. So mess around with like 5 rounds of max holds for each. Maybe throw in a 1:00 max reps air squat test too.
WARMUP
Knees to elbows
Hollow hold
Jump rope
SLIPS!
GENERAL FEAR LEVEL: 4
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Chris Sinagoga
March 28th, 2020 at 1:37 pm
Just thought about it, front squats might be a better option if you're either by yourself or concerned about being close to people. Easier to bail.
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Steven Thunander
March 28th, 2020 at 12:23 am
Commented on: 200328
Globo/Home Scale- If you only have dumbbells, kettlebells, a sandbag, or whatever spend 15-20 minutes working on pistols, or if you are proficient in pistols, do weighted dumbbell pistols in the schema for this wod, do all the reps on one leg, then alternate (per set). If you max out the dumbbell, do AMRAP sets. You can also do weighted lunges, or weighted bench/box/chair step ups (Make sure you are stepping up onto a sturdy object!). You can also cash out after the pistols with sets of dumbbell front squats as heavy as possible, doing 5 seconds down, 5 seconds in the hole, and 5 seconds up. If you are cleaning a barbell from the ground due to not having a rack do the same thing. if you max out the weight (Dumbbells, or your max clean) do AMRAP sets. Then do some lunges with the barbell. If you are restricted to bodyweight, spend 20 minutes working on pistols or progressions, if proficient do tempo pistols. Then spend 5-10 minutes doing lunges, step ups, jump squats, and other leggy stuff, and throw in some wall sits for good measure. If you are in a well equipped garage/basement/outdoor setup, or are lucky enough to have access to a standard commercial gym, affilate or Globo during this time 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.
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