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Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

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Make Every Calorie Count: Dialing in Nutrition and Exercise


Training and nutrition are the two most powerful mechanisms for improving human health, but they exert their influence from opposite directions. Diet supplies energy and is the source of the body’s structural components. Exercise consumes energy and actually breaks down the body in various ways. Here, Tyler Hass explores how to optimize both mechanisms by dialing the body’s activity and nutrition patterns up or down.

Read MoreMake Every Calorie Count: Dialing in Nutrition and Exercise

Comments on 200930


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Doug Brubacher
November 19th, 2022 at 11:56 pm
Commented on: 200930

CFWUx2 10*20kg 10*40kg

BS 50kg 60 70 90 100

SP 35kg 40kg 95lb 106 117

DL 135 157 179 201 223

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Kury Akin
February 14th, 2021 at 2:26 pm
Commented on: 200930

S. 65. 75. 85. 90. 95.

P. 35. 45. 50. 52.5. 55

DL. 75. 95. 115. 125. 135

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MaKenan Sciandra
December 10th, 2020 at 6:37 pm
Commented on: 200930

Squats - 175 205 225 255 275

press - 85 95 105 115 125

dead lift - 195 205 225 245 265

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Cy Azizi
November 25th, 2020 at 4:01 pm
Commented on: 200930




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Hannah Feng
October 28th, 2020 at 10:12 pm
Commented on: 200930

Modified for at-home and max dumbbell weight was 24lbs but could've gone heavier on certain movements.

200930 WOD


Dumbbell Front Squat: 21-21-24-24-24

Dumbbell Shoulder Press: 12-12-15-18-21

Dumbbell Deadlift: 24-24-24-24-24


Female, 5'5, 125 lbs

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Jeff Chalfant
October 21st, 2020 at 9:44 pm
Commented on: 200930

175-205-255-275-315x1 only. Missed rep 2


285-325-355-395-435x1 only. Felt very hard with 1!


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Giuseppe Petrillo
October 16th, 2020 at 6:52 am
Commented on: 200930




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Chad Kackert
October 15th, 2020 at 3:16 pm
Commented on: Make Every Calorie Count: Dialing in Nutrition and Exercise

Thanks Tyler! Got some big take-aways from this. Notably, "These adaptations, not the stress, are what we’re chasing when we exercise."

I've witnessed a lot of athletes (including my former self) showing up just for the pain, over-looking intent, and hitting the impending brick wall of over-training and under-recovering.

Also, this concept that nutrition and training are at odds is enlightening. Do you train because of the way you eat, or do you eat because of the way you train? I bet there's a balance, and I bet Mr Myagi would agree.

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Park Hyunwook
October 14th, 2020 at 7:26 am
Commented on: 200930


Bs 185-235-255-275-295

P 95-105-120-140-150

D 225-255-285-305-345#

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Julian Festor
October 10th, 2020 at 4:56 am
Commented on: Make Every Calorie Count: Dialing in Nutrition and Exercise

Enjoyed this one. Simple and effective.

Something every single CrossFit athlete should read once a month

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Ralph Keeley
October 9th, 2020 at 4:42 am
Commented on: 200930


Only had time for back squats


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Cor Oz
October 7th, 2020 at 3:17 pm
Commented on: 200930

Back squat 10-8-6-4-2 reps


Shoulder press 10-8-6-4-2 reps


Deadlift 10-8-6-4-2 reps


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Brett Eckles
October 5th, 2020 at 2:08 pm
Commented on: 200930

Back Squat: 185-205-215-225-245

Press: 95-105-115-125-135

DL: 185-195-205-225-245

Easing back into heavy lifting


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Erica McLean
October 4th, 2020 at 5:49 pm
Commented on: 200930

b/s- 95 105 115 125 135

Press- 65 65 75 75 85

Deadlift- 95 115 145 155 155

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Marcel Ferreira Martins
October 4th, 2020 at 5:46 pm
Commented on: 200930


Back squat

120-120-120-148-148 kg

Usei i kt de 24 para aumentar a carga

Shoulder press




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Hank McKibban
October 4th, 2020 at 12:48 pm
Commented on: 200930



225-255-305-335-times up





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Karina Findlay
October 3rd, 2020 at 5:37 pm
Commented on: 200930

BS 55-65-95-125-145

SP 35-45-55-60-65

DL 65-90-120-140-160

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Alex Michel
October 3rd, 2020 at 1:01 pm
Commented on: 200930

(1 Clean, then) Front squat


Shoulder press

40/45/47.5/50/52 5kg

Deficit dead lift


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Jeffrey Howard
October 2nd, 2020 at 1:07 am
Commented on: 200930


CrossFit AFK




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Coastie Nick
October 2nd, 2020 at 12:43 am
Commented on: 200930

BS: 155-185-225-250-275

ShP: 95-105-115-125-135

DL: 225-275-320-370-390

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Courtney Guthrie
October 1st, 2020 at 11:53 pm
Commented on: 200930


back squat


shoulder press





CrossFit AFK

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Az Native
October 1st, 2020 at 11:09 pm
Commented on: 200930

Did 8-6-4-2 for each exercise

BS 185 225 245 265

SP 105 125 140(F) 140

DL 245 265 285 305

Not too happy with the numbers, didn't feel real strong, but kept form good.

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Christian Simpson
October 1st, 2020 at 9:53 pm
Commented on: 200930

This was a tough one...took about 3-5 min after every lift since it was pretty close to max effort for each using my 1 rep max calculator.

Back Sq: 195/210/225/240/255

Sh press: 110/115/120/130/140

DL: 240/260/280/300/320

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Pablo Peschiera
October 1st, 2020 at 9:40 pm
Commented on: 200930

Not enough plates—used bands in later rounds:

Back squat 135-165-195-215(w/ 30# band)-235(w/40# band)

Shoulder press 75-95-105-125-125

Deadlift 185-195-205-235-235 (w/ 40# band)

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Michael Bishop
October 1st, 2020 at 5:35 pm
Commented on: 200930

BS - only got to 225 lbs, failed on my 245 attempt

SP - went too hard with 10x95lbs so ran out of gas failed the 2nd 135lbs attempt

DL - too depressed by my performance in the other two - went back to the house and took the kids out for dinner instead

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Pablo Peschiera
October 1st, 2020 at 9:34 pm


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Mike K
October 1st, 2020 at 4:56 pm
Commented on: 200930

squat - 95,105,115,135,145

shoulder press - 45,65,75,95,115

deadlift - 95,105,115,125,145

27:14 - light and slow - recovering from cold

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Myles Lance
October 1st, 2020 at 3:10 pm
Commented on: 200930




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Steven Thunander
October 1st, 2020 at 2:13 pm
Commented on: 200930

Globo Scale: If you are in a globo with bars and plates this shouldn't be a problem. Put down mats for the deadlifts if they yell at people doing these due to noise. For the squats use bumper plates, spotter arms in a rack or rig, or a spotter as you get heavy. Home gym/limited equipment do ascending burn out sets with heavier and heavier dumbbells. You can also do single leg RDL's and bulgarian split squats, especially if you only have one dumbbell weight. Bodyweight sub work on pistols, handstand pushups, and single leg glute bridges. Add weight to the pistols and single leg glute bridges if you have it.

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Aleksei Konobeevskikh
October 1st, 2020 at 2:05 pm
Commented on: 200930

Bs 140kg

SP 60kg

Deadlift 140kg

time 13:40

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Morgan Greene
October 1st, 2020 at 1:09 pm
Commented on: 200930

BS: 225-245-265-285-305

SP: 105-115-125-130-135

DL: 245-265-285-305-325

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Sam Meixell
October 1st, 2020 at 12:08 pm
Commented on: 200930

Back squat 135-145-155-170-185

Shoulder press 65-85-95-105-110

Deadlift 185-195-205-215-225

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Rika Naruse
October 1st, 2020 at 8:10 am
Commented on: 200930

BS 85-95-105-115-135lbs

SP 45-49.4-55-65-75(×1)lbs

DL 120-135-155-165-175lbs

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Randy Crooker
October 1st, 2020 at 4:24 am
Commented on: 200930

BS: 135-155-170-185-195lbs

SP: 65-75-70-95-105lbs

DL: 185-205-220(6)-220(6)-220(6)

DL maxed out the weight in my garage so I kept the last 3 sets at 6 reps

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Js Smith
September 30th, 2020 at 11:46 pm
Commented on: 200930

BS 35#/45/55/65/75

SP 35#/45/50/55/60

DL 45#/65/85/95/105

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Shaun Stapleton
September 30th, 2020 at 10:41 pm
Commented on: 200930








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Mike Scott
September 30th, 2020 at 8:45 pm
Commented on: 200930

BS: 135, 175, 195, 225, 265 - had more in the tank but left knee a little tender lately & still being cautious w/ lower rt back

SP: 70, 80, 95 (interrupted to catch a gopher snake that just appeared next to me in the garage), 115, 135 (both ant delts not strong lately)

skipped DLs due to time

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Charlie Pokorny
September 30th, 2020 at 8:27 pm
Commented on: 200930

BS: 225-245-265-285-305

SP: 135-145-155-165-175

DL: 305-335-365-395-425 (1 rep only)

Every set felt pretty close to a max effort


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Joseph Moore
September 30th, 2020 at 8:20 pm
Commented on: 200930

Squat 10, 8, 6, 4, 2

65, 75, 95, 115, 135

Shoulder press 10, 8, 6, 4, 2

45, 55, 65, 75, 95

Deadlift 10, 8, 6, 4, 2

95, 115, 135,  145, 155

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Tripp Starling
September 30th, 2020 at 7:50 pm
Commented on: 200930

Annie with 10-8-6-4-2 back squat added in as a triplet

Tripp - 12:11 (95#)

Jackie - 16:00 2x singles, (55#)

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Nicole Deaver
September 30th, 2020 at 6:36 pm
Commented on: 200930

Back squats: 95/115/125/135/155

Shoulder press: 45/50/55/60/65

Deadlifts: 105/135/155/175/185

Started my deadlifts at 105 because the bar was loaded already from my son’s workout. He may be lifting more than me soon. 😳

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Lincoln Kerger
September 30th, 2020 at 5:46 pm
Commented on: 200930

Kept it on the lighter side today. Reps Rx'd.

BS - 135, 155, 185, 205, 225lbs

SP - 75, 95, 105, 115, 125lbs

DL - 165, 185, 215, 235, 255lbs

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Avraham Kupetz
September 30th, 2020 at 5:34 pm
Commented on: 200930

Did everything with 25 lb. Dumbbells

For time --9:27

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Chris Meldrum
September 30th, 2020 at 5:01 pm
Commented on: 200930

BS:  225-245-265-275-290

SP:  115-120-130-140-150x1

DL:  275-290-310-330-345 

With all these, goal was to go heavy but not so heavy in the large sets that I was burned out for the small sets.  Pleased with how this worked for squats. 

Started too heavy on shoulder press, and almost adjusted.  Really wiped out when I got to deadlifts – just put in the work there.


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Michael Arko
September 30th, 2020 at 4:08 pm
Commented on: 200930

Chris S "consistency" scale (20 min amrap, 10 reps each)

BS and DL at 105lbs, SP at 75lbs

7 rounds

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Chris Sinagoga
September 30th, 2020 at 4:44 pm

How did the scale go Michael?

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Erik Dresner
September 30th, 2020 at 4:03 pm
Commented on: 200930

Back Squat: 165-185-205-225-245

(Set of 2 10# less than last time, but I have been missing a lot of heavy squat days.)

Strict press: 65-85-105-115-130

(Underestimated myself. Furst 4 sets too easy. 130 was suitably tough at least.)

Deadlift: 225-255-285-315-335

(I need more plates! 335 is all I have, but the last time I did this in a gym I got up to 405.)

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Charles Meyers
September 30th, 2020 at 2:24 pm
Commented on: 200930

Back squat 10-8-6-4-2 reps


Shoulder press 10-8-6-4-2 reps


Deadlift 10-8-6-4-2 reps


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Federico Rossi Mori
September 30th, 2020 at 1:37 pm
Commented on: 200930

M 170cm 59kg BW

Back Squat: 83-86-89-91-95

Shoulder Press: 31-33-35-36-40

Deadlift: 93-100-110-125-140

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Mike Andridge
September 30th, 2020 at 11:53 am
Commented on: 200930


155/170/185/210(3)/240(f) left hip hurts!



For my notes--

Did not do DL because I did a 5/3/1/1/1 DL working up to 265#

after yesterday's wod


#'s are lower than compare to, but nothing too major.

BS 155/180/195/215/235

SP 65/75/100/120/135 (1)

DL 155/185/225 x4/240 x 4

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Claire Fiddian-Green
September 30th, 2020 at 11:12 am
Commented on: 200930

BS: 95, 115, 135, 150, 145

SP: 35, 45, 55, 65, 75

DL: 155, 175, 205, 225, 245

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QiHui Xing
September 30th, 2020 at 8:43 am
Commented on: 200930





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Peter Shaw
September 30th, 2020 at 1:35 am
Commented on: Make Every Calorie Count: Dialing in Nutrition and Exercise

This is a great article. It's as if the benefits of "variance" apply, not only to the exercises within a training program or the foods within a diet, but also to the acts of training or eating in the first place.

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Connor Galloway
September 30th, 2020 at 1:12 am
Commented on: 200930


BS 225-225-225-225-225

SP 115-115-115-115-115

DL 225-225-225-225-225

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Bradley Sadler
September 30th, 2020 at 1:12 am
Commented on: Make Every Calorie Count: Dialing in Nutrition and Exercise

I follow Renaissance Periodization and have for 4 years. It’s science based and the best diet to go with athletes! I’m 46 and continue to improve in health fitness and aesthetics (though not a primary goal) too

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Katina Thornton
September 30th, 2020 at 1:07 am
Commented on: Make Every Calorie Count: Dialing in Nutrition and Exercise

Tyler Haas has written a well-organized and thoughtful piece on the interplay of exercise and nutrition. CrossFit's approach to both is on point. One important point that I would like to add is that it is possible to gain weight eating nutritious whole foods. This is why attention to blood glucose can not be ignored. There are many whole nutritious fruits that will spike the blood sugar causing the release of insulin which is then tasked with storing energy. Again, CrossFit has a common sense solution to this problem in the amounts that it recommends we consume ..."some fruit..." The use of a continuous glucose monitor can allow everyone to see exactly which foods spike their blood sugar and can help them find solutions to minimizing their effects or eliminating them from the diet.

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Tyler Hass
September 30th, 2020 at 9:10 pm

Thanks Katina! Your discussion with David Diamond in the CrossFit Health webinar pre-interview was incredible. Seeing him share his CGM data during the webinar was so cool. CGMs will be a game-changer when they become more accessible and recognized outside of the diabetic community. The wearable device industry is largely fixated on heart rate and imprecise estimates of caloric expenditure. Neither data point gives you the same level of actionable intelligence as a CGM. You are so far ahead of the curve on this.

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Bill Russell
September 30th, 2020 at 12:51 am
Commented on: Make Every Calorie Count: Dialing in Nutrition and Exercise

Great article Tyler. I’ll be sharing this with my world tomorrow. 👍👊

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Chris Sinagoga
September 30th, 2020 at 12:16 am
Commented on: 200930

Champions Club Scaling Notes


Nothing to rant about


Back squat - squatting with a heavy load that doesn't emphasize upright torso but does emphasize stamina

Strict press - pushing overhead, same load theme as above

Deadlift - squatting with an emphasis on pushing, same load theme as above


Rory covers it in the video


Pick one lift, set a timer for 35 minutes, and work sets of over 15 reps


AMRAP in 20 minutes of:

10 deadlift

10 strict press

10 back squat

*use same bar for deadlift and squat - something you don't need a rack for


As is


Kept light today and went slow motion on everything, same rep scheme. 225 for squat, 125 for press, 305 for deadlift were final numbers


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