CrossFit | 200827
Thursday

200827

Workout of the Day

61

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

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64 Comments

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Manchild Manchild
August 9th, 2021 at 6:24 pm
Commented on: 200827

E4.5MOM


135, 155, 175, 195, 215


(first time after lower back strain, felt really good, last set was tough)

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Hank McKibban
February 15th, 2021 at 6:34 pm
Commented on: 200827


(edited)
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Kury Akin
January 7th, 2021 at 3:19 pm
Commented on: 200827

75. 85. 90. 85. 85kg. Nearly skipped because tired and hungry. Focused on form.

90, 92.5, 95, 97.5, 100kg 12APR20

85, 87.5, 90, 92.5, 95kg 05SEP18

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Nate Gordon
November 30th, 2020 at 8:54 pm
Commented on: 200827

225-245-265-285-305

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Cy Azizi
October 22nd, 2020 at 1:25 pm
Commented on: 200827

135,155,165,170,175

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MaKenan Sciandra
October 8th, 2020 at 6:57 pm
Commented on: 200827

Back squats

195#

215#

225#

255#

265#

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Jeff Chalfant
September 18th, 2020 at 2:09 am
Commented on: 200827

High bar back squats to a 12” butt target: 275Lbs. on each 5 rep set. Lifting shoes and belt...sucking wind with a mask in the smoke after each set!



182/41/69”

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Giuseppe Petrillo
September 12th, 2020 at 9:11 am
Commented on: 200827

100 kg

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Mike Scott
September 3rd, 2020 at 5:59 pm
Commented on: 200827

5x 135, 155, 175, 195, 215

Still recovering from low right-back pull so didn't go 100%

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Ralph Keeley
September 3rd, 2020 at 3:21 am
Commented on: 200827

M/34/6'/175#


245/265/285/265/255

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Cor Oz
August 31st, 2020 at 2:38 pm
Commented on: 200827

Back squat 5x5

250✅

255✅

260✅

265✅

270 last rep fail

PR by 20#

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Cor Oz
September 18th, 2020 at 11:12 pm

GENERAL WARM-UP

Foam roll adductors for 30-60 seconds per side

Squat hold for 30-60 seconds

Then,

3 rounds of:

10 slow and controlled bird dogs

5 glute bridges

5 slow and controlled goblet squats

5 jumping air squats


SPECIFIC WARM-UP

Back squat

With an empty barbell, perform 5 reps of each:

Tempo back squat (3s down, 3s hold, 1s up)

1 1/4 back squat

Back squat


Build-up

Build up to first working weight by performing reps of 10-7-5.

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Morgan Greene
August 30th, 2020 at 8:05 pm
Commented on: 200827

275-285-295-300-300

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Hank McKibban
August 30th, 2020 at 7:19 pm
Commented on: 200827

185-225-245-225-235

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Alex Michel
August 30th, 2020 at 5:00 pm
Commented on: 200827

Front squat (1 x squat Clean, 4 x front squat)

60/65/70/75/77.5kg


Shoulder press (5/5/5/5/5)

35/40/45/50/50kg

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Brett Eckles
August 30th, 2020 at 3:41 pm
Commented on: 200827

Weights were:

100kg (220lb)

110kg (242lb)

120kg (264lb)

130kg (286lb)

134kg (295lb)


M/27/195/6’1”

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Mike Gutto
August 29th, 2020 at 10:45 pm
Commented on: 200827

In Lbs: 143, 153, 158, 173 x2

(edited)
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Karina Findlay
August 29th, 2020 at 10:09 pm
Commented on: 200827

95-115-125-125-125

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Erica McLean
August 29th, 2020 at 6:48 pm
Commented on: 200827

95, 115, 125, 125, 135

Progress over perfection

I don't care if you're running towards your goal or on your knees f***ing crawling to it, keep going in that direction. -Mat Fraser (my mantra for this wod)

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kevin robinson
August 29th, 2020 at 1:00 am
Commented on: 200827

Worked up to 90% of 5 rep max.

165,185,205,215,230


5 rep max 255

less than 2 weeks post covid

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Gavin Christensen
August 28th, 2020 at 11:25 pm
Commented on: 200827

Squat 5 @ 205, 225, 245, 265, 275#.

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Myles Lance
August 28th, 2020 at 3:17 pm
Commented on: 200827

245-260-275-290-300

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Sam Meixell
August 28th, 2020 at 11:45 am
Commented on: 200827

135-145-155-170-185

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Claire Fiddian-Green
August 28th, 2020 at 11:15 am
Commented on: 200827

20 min SLIPS

Back Squats 5x5: 125#, 130, 135, 140, 140

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Amir Dkb
August 28th, 2020 at 8:50 am
Commented on: 200827

M / 23 / 175cm / 67kg

Loads :

30 kg

50 kg

60 kg

70 kg

80 kg

80 kg

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Christian Simpson
August 28th, 2020 at 3:34 am
Commented on: 200827

12/27/2019: up to 225#

Today following my normal 531 format for squats: 140#/165/180/205/235(8reps)

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Connor Galloway
August 28th, 2020 at 2:43 am
Commented on: 200827

Connor Rx

245-245-245-245-245


Sheri Rx

135-135-135-155-155

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Michael Bishop
August 28th, 2020 at 12:13 am
Commented on: 200827

155

175

175

185

195


I think I've been using a way to wide stance I narrowed it today and it seemed to be stronger

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Matt von L
August 27th, 2020 at 11:49 pm
Commented on: 200827

M/34/6’/220

205-225-240-255-265(pr!)


babygirl: 75-85-95-105-105

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Steve Day
August 27th, 2020 at 11:44 pm
Commented on: 200827

Back squat 5x5

185, 205, 205, 215, 225 lbs

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Carol Marks
August 27th, 2020 at 11:22 pm
Commented on: 200827

F/53/garage gym


85/95/105/115/125

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Jeffrey Howard
August 27th, 2020 at 11:16 pm
Commented on: 200827

M/24/5'8"/160lb

CrossFit AFK


200827 - 285lb-285lb-285lb-285lb-285lb (Felt pretty darn heavy today. Practicing low bar back squats the last few times as well.)

191227- 275lb-275lb-275lb-280lb-285lb

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Marcel Ferreira Martins
August 27th, 2020 at 10:49 pm
Commented on: 200827

M/39/111kg

265lbs

295lbs

315lbs

325lbs

325lbs

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Shaun Stapleton
August 27th, 2020 at 10:35 pm
Commented on: 200827

235-245-255-275-280 (5lbs PR)


35/195/5’9/M

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Shane Azizi
August 27th, 2020 at 10:17 pm
Commented on: 200827

135, 155, 165, 185, 225 Rx

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Travis Schwartz
August 27th, 2020 at 9:03 pm
Commented on: 200827

225-225-235-235-245

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Jennie Alvarez
August 27th, 2020 at 8:53 pm
Commented on: 200827

135-155-165-165-175

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Nicole Deaver
August 27th, 2020 at 8:48 pm
Commented on: 200827

Back squats

5@ 135/155/165/175/185


Morning workout: Easy 2mile hike

(edited)
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Adam Pequignot
August 27th, 2020 at 8:32 pm
Commented on: 200827

M/41/142lbs


RX - 5x5 @ 245lbs

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Jose Gonzalez
August 27th, 2020 at 8:14 pm
Commented on: 200827

115-135-155-175-185

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Cody Bradley
August 27th, 2020 at 7:11 pm
Commented on: 200827

5x5-315

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Alex Pham
August 27th, 2020 at 7:06 pm
Commented on: 200827

Subbed 10 alternating weighted pistols

20#

25#

30#

35#

40#

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Charlie Pokorny
August 27th, 2020 at 6:48 pm
Commented on: 200827

245 - 255 - 265 - 275 - 285(4+f)

m/52/5'11"/200#

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Jim Rix
August 27th, 2020 at 6:47 pm
Commented on: 200827

Back squats 5x175#

Bench press 5x142.5


low weight on bs...resetting myself to focus on depth.

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Charles Meyers
August 27th, 2020 at 6:34 pm
Commented on: 200827

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

135-155-185-225-245

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Mike K
August 27th, 2020 at 6:20 pm
Commented on: 200827

5 reps 95 lbs

5 reps 115 lbs

5 reps 125 lbs

5 reps 145 lbs

5 reps 165 lbs

5 reps 165 lbs

total reps = 30


9:23

(edited)
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Chris Meldrum
August 27th, 2020 at 6:01 pm
Commented on: 200827

225

245

255

265

275


Pleased with this, legs are starting to feel strong again.  275 was tough, but only last rep was close.  Did some mobility and oly accessory work in between sets.


47m/5'10"/185

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Jean Popa
August 27th, 2020 at 4:49 pm
Commented on: 200827

205-205-215-205-205 lbs

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Michael Arko
August 27th, 2020 at 3:47 pm
Commented on: 200827

Avoiding big bars. Subbed this format:


For time, 5 rounds of

20 back squats @ 100lbs

20 calories on elliptical trainer

17:45 (9:53 total elliptical time)

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Jim Rix
August 27th, 2020 at 6:48 pm

Nice workout.

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Joe Conradi
August 27th, 2020 at 2:07 pm
Commented on: 200827

Sub/scale per round:

10 2x70# DB squat - heaviest I have :(

rest 1min

30 jump lunges

rest 1min

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Coastie Nick
August 27th, 2020 at 2:00 pm
Commented on: 200827

185-205-225-245-265

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John Clarke
August 27th, 2020 at 2:00 pm
Commented on: New Jersey Gyms Can Reopen on Sept. 1 at 25% Capacity

I'm only grateful to Murphy for finally motivating me to build a garage gym. He'd keep gyms (and everything else, really) closed indefinitely if he could. Keep it up CF.

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John Clarke
August 27th, 2020 at 1:58 pm
Commented on: 200827

Power Clean + 5 Front Squats


135-145-155-155-155

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Tripp Starling
August 27th, 2020 at 1:38 pm
Commented on: 200827

Back squat 5-5-5-5-5

135-150-155-155-160

Did SLIPS 15 minutes afterwards


Jackie:

60-65-65-70-75

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Randy Crooker
August 27th, 2020 at 1:02 pm
Commented on: 200827

Rx: 155-165-170-170-170lbs

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Rika Naruse
August 27th, 2020 at 7:24 am
Commented on: 200827

95-115-125-135-145

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Michael Suhadolnik
August 27th, 2020 at 7:02 am
Commented on: Nutrition: Eating for Wellness

It is great to finally see an updated video on what we eat or drink. We in Longevity live by: If it did not come directly out of the ground directly off a bush or tree, we don’t eat it.

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Michael Suhadolnik
August 27th, 2020 at 6:59 am
Commented on: Nutrition: Eating for Wellness


(edited)
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Park Hyunwook
August 27th, 2020 at 6:46 am
Commented on: 200827

m48/86

245-265-285-290(2)-285(3)

(edited)
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Nic Lee
August 27th, 2020 at 5:39 am
Commented on: 200827

5x5 @205 lbs

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Reza Dehghanzadehsuraki
August 27th, 2020 at 5:33 am
Commented on: 200827

WOD ANALYSIS


Coaching notes:


Template: This WOD follows “As Heavy As Possible” template. The athletes must perform back squat with as heaviest resistance as possible, so the scoring is based on the heaviest weight used.


Modality: This heavy WOD is a single modality that includes just one heavy weightlifting modality.


Purpose: The purpose of the exercise is to improve the strength. The amount of resistance should be progressively increased per set to reach the athlete’s 5RM. Athletes can strive to maximize their maximum strength in this exercise. In this day, recovery has not been a limiting factor.


The reason for choosing reps: The reps selected so that athletes reach to their 5 RM record. If athletes do not have a good rest between sets, their record will drop from set 3 onwards.


Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.


Time to perform: This heavy WOD takes about ≈ 15 min. Athletes must strive to do their best and should rest at least 3 minutes between sets. In fact, all 25 reps takes about less than 3 min, however the rest between the sets takes about 12 min.


Running a class: Trainers have ≈ 45 min for set other parts of class.


Physiology (GPP): Strength plays the major role in this exercise.


Physiology (energy pathway): The phosphagen system is the dominant energy pathway in this exercise program.


Anatomy:

Back squat: Agonist: Gluteus maximus, Quadriceps.

Synergist: Hamstring, Gastrocnemius, Soleus.

________________________

Running a 60 min class:

Whiteboard ≈ 3 min

General warm up ≈ 5 min

Specific warm-up: ≈ 10 min

WOD ≈ 15 min

Cool-down ≈ 10 min


Additional time: It remains ≈ 17 minutes that can be divided in specific warm-up or cool-down.


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK 

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QiHui Xing
August 27th, 2020 at 4:57 am
Commented on: 200827

174CM/75KG/29AGE.

:(100-110-120-130-140KG)-(145kg*4reps)

https://youtu.be/ht6bYS5j6So

(edited)
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Chris Sinagoga
August 27th, 2020 at 12:36 am
Commented on: 200827

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENT

Back squat - squatting, external load (heavy), not as much upright torso demand, full ROM


WHAT ABOUT THE FORMAT

Max effort day means do the set then rest in between so you can recover. You want to get at least 5 heavy sets, so don't count your warmups as one of the sets.


TECHNIQUE SCALE

Same format, 10 or 20 reps per set


CONSISTENCY SCALE

Try to keep the same weight for all 5 sets - wouldn't be your true 5 rep max but try to keep it close


INTENSITY SCALE

Less weight on the squats but do something before to add fatigue as a challenge to position. For example, 1 set = 200-meter sprint then immediately into 5 back squats. Can you still make the form look the same even when you're breathing heavy?


MY STUFF

I'm a dummy and went out of order again! I'll hit this one tomorrow I think.


GENERAL FEAR LEVEL: 5

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