Monday

201019

Workout of the Day

51

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Compare to 200621.

Comments on 201019

75 Comments

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Kury Akin
March 21st, 2021 at 1:36 pm
Commented on: 201019

All 2s in kg

95

57.5

135

Just realized that's the heaviest on my shoulder for months.

Previous: BS 5x5 @85kg and rotator cuff rehab. October 31st 2020.

(edited)
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Cy Azizi
December 13th, 2020 at 3:57 pm
Commented on: 201019

215,135,305

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Jeff Chalfant
November 10th, 2020 at 1:06 am
Commented on: 201019

340 high bar back squat -felt great today

165 hard fought but felt a little better

455 probably could’ve hit 475 today but I went for 500 and failed to even get it off the ground this time 😩


960 total.


178/41/69”

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Benjamin Schill
October 30th, 2020 at 8:03 pm
Commented on: 201019

M/43/6’3”/215

Feeling beat up after 40 MUs and the wall balls!


275

165

365

805

couldn’t find my old ones... starting over I guess!

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Ralph Keeley
October 28th, 2020 at 1:06 am
Commented on: 201019

M/34/6'/175#


BS: 305

SP: 170 (PR tie)

DL: 405

Total: 880

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Joseph Amaya
October 26th, 2020 at 11:38 pm
Commented on: 201019

JOSEPH

barbell -30% - 40% - 50% - 60% - 70% - 75%

85% - 90% - 95%  

Back squat, 40lb - 60lb - 80lb - 95lb - 115lb - 135lb - 145lb - 145lb - 155lb - 165lb

Shoulder press, 27.5lb - 37.5lb - 45lb - 55lb - 65lb - 70lb - 80lb - 90lb - 95lb

Deadlift, 40lb - 70lb - 95lb - 115lb - 140lb - 165lb - 175lb - 200lb - 210lb - 220lb

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Omar batama Diatta
October 23rd, 2020 at 2:48 pm
Commented on: The Windshield Wiper

Thanks for teaching us. Realy helpful and useful.

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Nathanael Akin
October 22nd, 2020 at 6:05 pm
Commented on: 201019

Bs: 265

SP:155

DL: 355

Total: 775


Not where I want my squat, but without safety bars or spotter it’s a little tough to get a true max. PR was 305 and would love to be back there.


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Michael Arko
October 22nd, 2020 at 1:52 pm
Commented on: 201019

BS = 210lbs (pr)

SP = 110lbs (pr)

DL = 280lbs

TOTAL = 600lbs


Completed Monday 10/22 (rest day) due to conflicts earlier in the week. I probably had more in me for both BS and DL but I'm satisfied.

I finally got a rack over the weekend. Wow that makes a difference.

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Marcel Ferreira Martins
October 21st, 2020 at 10:58 pm
Commented on: 201019

m/109kg/39

back squat 156kg

shoulder pess 74kg

deadlift 179kg

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Jade Teasdale
October 21st, 2020 at 10:49 pm
Commented on: 201019

Skipped the back squat b/c I don’t have a rack & was feeling a bit beat up from a previous workout. 😅 DL: 245#s (all time PR is 265) SP: 105#s

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Antoine Vial
October 21st, 2020 at 4:35 pm
Commented on: 201019

Back squat: 115

Shoulder press: 60

Deadlift: 150

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Robin Keil
October 21st, 2020 at 1:08 am
Commented on: Course Photos | Oct. 12-18, 2020

Thanks so much to pat and Meghan for their humor and education. Learned so much! And thanks for adapting around the 7month pregnant lady 😅 still fun to learn, even if it was 90 degrees in October. That’s Fresno for you 🤣

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Jeffrey Howard
October 21st, 2020 at 12:00 am
Commented on: 201019

M/25/5'8"/160lb

CrossFit AFK


825lb


325-115-385

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Joseph Amaya
October 20th, 2020 at 10:29 pm
Commented on: 201019

5 reps of each exercise with the barbell

3 reps of backsquat with 95lb 50% of my max

then I tried to do 1 rep of 185lb which was my 95% of my max but felt a big pain in my lower abs and I stop the workout

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Troy Bruun
October 20th, 2020 at 10:14 pm
Commented on: 201019

BSQT: 275

Press: 130

DL: 345


Total: 750

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kevin robinson
October 20th, 2020 at 9:00 pm
Commented on: 201019

First time during covid period:

back squat 300

strict press 150

deadlift. 300

total. ———

750

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Myles Lance
October 20th, 2020 at 6:56 pm
Commented on: 201019

325

165

415

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Erik Dresner
October 20th, 2020 at 3:21 pm
Commented on: 201019

Back Squat: 295

Press: 135

DL: 3x5@315


came dangerously forward on final back squat, but was able to pull it back and thankfully not hurt myself.


took barbell from the ground for the press which made it harder. Taxes my arms just a little extra before I could start the rep.


not enough plates for a 1RM DL, so just did a 3x5 strength set instead. (New plates arrive soon though!)

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David Smith
October 20th, 2020 at 2:26 am
Commented on: 201019

Squat 295

dead 315 (back was feeling iffy so I stopped. Maybe had another 30 lbs?)

press 145


then did yesterday’s WOD modified


3 RFT

10 pullups

20 cal row

30 wall balls 20lb


12:13

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Michael Canevello
October 20th, 2020 at 2:18 am
Commented on: 201019

Back Squat: 295

Press:145

Deadlift: 315


755

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David Smith
October 20th, 2020 at 2:26 am

We had the exact same numbers! Haha. Good work

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Connor Galloway
October 20th, 2020 at 1:39 am
Commented on: 201019

Back squat 305

Shoulder press 155

Deadlift 295

Total 755

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Vanessa Branstetter
October 20th, 2020 at 1:35 am
Commented on: 201019

530#

BS 200#

SP 105#

DL 225#

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Katrina Kinowski
October 20th, 2020 at 1:07 am
Commented on: 201019

Back squat - 195

strict press - 95

deadlift - 265


total: 555

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Christian Simpson
October 20th, 2020 at 1:07 am
Commented on: 201019

Today: 305pr/155pr/370pr = 830#


6/21/20: 285/150/345 = 780#

1/20/20: 245/125/300 = 670#

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Kreg Smead
October 20th, 2020 at 12:40 am
Commented on: 201019

Squat -205lbs

deadlift - 225 lbs

shoulder press - worlds ugliest 115 lbs

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Andrew Eckert
October 19th, 2020 at 10:40 pm
Commented on: 201019

BS: 245

SP: 145

DL: 325

Total 715lbs.

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Elias Thermos
October 19th, 2020 at 10:32 pm
Commented on: 201019

29/m/92kg


Back Squat 155,5kg

Press 73kg

Deadlift 208kg

436,5 total (962lbs)


All of them PRs

Good day today

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Nicole Deaver
October 19th, 2020 at 9:22 pm
Commented on: 201019

Back squat: 210#

shoulder press: 70#

Deadlift: 230#(PR- due to no more weight)

Total: 510#


No new PRs today and couldn’t even get up to my old PRs.

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Lincoln Kerger
October 19th, 2020 at 8:09 pm
Commented on: 201019

Max weight I have at home is 285# plus my back has been a bit out of sorts lately so I went lighter and focused on technique in the BS and DL:

weight (reps)

BS: 135 (15) - 155 (10) - 165 (10) - 185 (8) - 205 (8) - 225 (5)

DL: 155 (15) - 185 (10) - 205 (10) - 225 (8) - 255 (5)

SP went for 1 RM: 135 (tied PR)


Felt good afterwards, but we'll see what tomorrow brings.

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Antoine Perreau
October 19th, 2020 at 8:05 pm
Commented on: 201019

201019

Back Squat 142kg

Press 72kg

Deadlift 167kg

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Chris Broomes
October 19th, 2020 at 7:35 pm
Commented on: 201019

I was a bit nervous about this as I haven't been able to go heavy on these three movements for the past 7 months. I've been doing a lot of muscular endurance work I guess it paid off.

Back Squat - 365# (PR)

Shoulder press - 145#

Deadlift - 365#(PR)

Total = 875#

(edited)
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Tom Mitchell
October 19th, 2020 at 7:03 pm
Commented on: Course Photos | Oct. 12-18, 2020

CF-LV1 Class at Rancho Cucamonga, CA was an awesome experience. Thank you to Crossfit for preparing/sending coaches that are legit across the board. Great knowledge, very engaging, and proper rigor; super fun weekend.

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Charlie Pokorny
October 19th, 2020 at 6:54 pm
Commented on: 201019

Squat: 315-325-335

Press: 185-195(f)-195(f)

Deadlift: 425-445-455(PR)

Total = 975 (PR)

200621 was 325-195-445 = 965

m/52/5'11"/200#

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Chris Meldrum
October 19th, 2020 at 7:16 pm

strong work

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Mike Andridge
October 19th, 2020 at 6:12 pm
Commented on: 201019

Tweaked hamstring playing soccer over the weekend....

Strict Sh. press

3x1 @ 125 with nice and easy kb snatch @ 35# 5r/5L between sets

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Mike K
October 19th, 2020 at 5:57 pm
Commented on: 201019

back squat 215

shoulder press 115

deadlift 305

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Blake Jacob
October 19th, 2020 at 5:36 pm
Commented on: Course Photos | Oct. 12-18, 2020

Repping Tucson, AZ! Had a fantastic weekend! Thanks so much to Lisa, Gene, Rick, and CrossFit Now!

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Gene Williams
October 19th, 2020 at 6:05 pm

Great to meet you Blake! Thanks for coming out!

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Richard Gonzalez
October 19th, 2020 at 8:21 pm

Awesome meeting you, Blake Jake!

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Steve Day
October 19th, 2020 at 5:29 pm
Commented on: 201019

Back squat, 275 lbs

Shoulder press, 155 lbs

Deadlift, 355lb


TOTAL - 785 lbs


Tried 285 squat but felt like I didn't get deep enough so I didn't count it. Tried 280, went all the way down, got out of the hole but ran out of steam.

Failed my first attempt at 155 shoulder press so dropped to 150 then gave it a 2nd try for my last attempt and got it.

355 was 2nd DL attempt. Didn't feel like I had anything left so stopped there.

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Chris Meldrum
October 19th, 2020 at 3:46 pm
Commented on: 201019

Squat:  305-315-325F

Press:  155-170F-165

Dead:  365-385-390F

Total = 865 


Pretty pleased with this.  Squat and deadlift numbers are best I’ve had all year, and press ties for best.  Still way off all-time numbers, but that is okay.  Good to have something to work towards.


47m/5'10"/180

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Charles Meyers
October 19th, 2020 at 2:07 pm
Commented on: 201019

CrossFit Total

Back squat, 1 rep 302.5

Shoulder press, 1 rep 162.5

Deadlift, 1 rep 352.5

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Tripp Starling
October 19th, 2020 at 1:53 pm
Commented on: 201019

200# back squat

115# shoulder press

235# deadlift


Jackie

95# back squat

60# shoulder press

145# deadlift

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Kate Grise
October 19th, 2020 at 1:52 pm
Commented on: Course Photos | Oct. 12-18, 2020

Thank you so much to Pablo, Kolin and Sarah for all the fantastic knowledge!

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Randy Crooker
October 19th, 2020 at 1:20 pm
Commented on: 201019

Back squat: 215lbs pr

shoulder press: 120lbs pr

deadlift: 3 sets of 10 at 220lbs.

220lbs is all the weight I have in my garage

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Tripp Starling
October 19th, 2020 at 1:54 pm

Congrats on the pr!

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Randy Crooker
October 20th, 2020 at 1:30 am

Thanks Tripp.

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Alex Pettingell
October 19th, 2020 at 1:08 pm
Commented on: 201019

Back Squat: 185 lbs.

Press: 105 lbs.

Deadlift: 195 lbs.

Total: 485 lbs.

(being cautious with a back issue)

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Claire Fiddian-Green
October 19th, 2020 at 12:19 pm
Commented on: 201019

500#

BS 165#, SP 80# (failed 85# twice), DL 255# (failed 265# and 260#, in that order)

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Marty Pochop
October 19th, 2020 at 11:40 am
Commented on: 201019

Warmed up on stationary bike:


Back squat: 245 lbs (back is bothering me)


Shoulder press: 125 lbs


Deadlift (trap bar): 300 lbs


Yoga session to wrap it up

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John O'Connor
October 19th, 2020 at 11:37 am
Commented on: 201019

Back squat 140kg

strict press 60kg

deadlift 170kg


total 370kg (816lbs)

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Kelli Hurst
October 19th, 2020 at 10:02 am
Commented on: Course Photos | Oct. 12-18, 2020

Shoutout to Pablo, Kolin and Sarah...thanks for giving us your 100% to help and encourage, and make us better coaches and humans!

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Sarah Mills
October 19th, 2020 at 11:29 am

Great to meet you Kelli!

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Armand Van Rensburg
October 19th, 2020 at 6:32 am
Commented on: Course Photos | Oct. 12-18, 2020

Crossfit in South Africa going strong... Absolutely loved the course.. Chris, Chad & Candice (Best instructors EVER!!!)

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Chad Theron
October 19th, 2020 at 8:53 am

It was awesome having you on the course Armand! Thanks for making it a great weekend!

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QiHui Xing
October 19th, 2020 at 6:18 am
Commented on: 201019

190709:back squat:150kg,shoulder press:65kg,deadlift:160kg.Total:375KG.

200120:back squat:140kg,shoulder press:60kg,deadlift:165kg.Total:365KG.https://youtu.be/sPsSTLofgQs

200621:back squat:155kg,shoulder press:66kg,deadlift:170kg.Total:391KG.https://youtu.be/ZICgZaO6_YY

201019:back squat:160kg,shoulder press:65kg,deadlift:170kg.Total:395KG.https://youtu.be/An7i5lJSFOM

(edited)
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marcus mcclain
October 19th, 2020 at 6:16 am
Commented on: Course Photos | Oct. 12-18, 2020

Hatte mega viel Spaß mit die Teilnehmer aus Zürich, gut gemacht und viel Erfolg!

Mac

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Leigh Howard
October 19th, 2020 at 4:53 am
Commented on: Course Photos | Oct. 12-18, 2020

Big shout out, all the way from Johannesburg, South Africa!

Thank you to our brilliant instructors, Candice, Chad and Chris. You guys are the best and made the weekend phenomenal :)

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Chad Theron
October 19th, 2020 at 8:52 am

It was great sharing the weekend with you Leigh! Really glad you had a good time!

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Candice Etsebeth
October 19th, 2020 at 4:44 am
Commented on: Course Photos | Oct. 12-18, 2020

Chad, Chris and Candice from Johannesburg South Africa, you truly are amazing!!! Thank you so much for an incredible weekend packed with lots of learning and so much fun!

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Chad Theron
October 19th, 2020 at 8:51 am

Thanks for a great weekend Candice!! I’m so glad you enjoyed it!

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William Van Rooyen
October 19th, 2020 at 3:39 am
Commented on: Course Photos | Oct. 12-18, 2020

Thanks Nuno, Libby and Gary! Thoroughly enjoyed learning so much from you this weekend in Rancho Cucamonga, CA. You are a first class team. Enjoyed every minute. - Will

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Melissa Ondesko
October 19th, 2020 at 2:43 am
Commented on: Course Photos | Oct. 12-18, 2020

What a weekend in Columbus! Pablo, Kolin and Sarah gave us their all to improve our coaching. Thank you for a great experience!

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Sarah Mills
October 19th, 2020 at 11:29 am

Thanks for all the great questions, Melissa and good luck continuing the coaching!

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Travis Agagah
October 19th, 2020 at 2:30 am
Commented on: Course Photos | Oct. 12-18, 2020

Amazing Coaches, Instructors and people at The Salt Lake City course! Loved the experience and all the knowledge I gained from everyone! Thank You Ray & Eric!

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Eric O'Connor
October 19th, 2020 at 12:35 pm

Thanks Travis! It was great meeting you

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Chris Sinagoga
October 19th, 2020 at 12:59 am
Commented on: 201019

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Back squat - squatting with a ton of weight, not a huge upright torso demand, and a little strategy

Press - pushing overhead with a lot of weight and a little strategy

Deadlift - squatting with an added demand on the midline and an emphasis on pushing... and a little strategy


WHAT ABOUT THE FORMAT

Once you warm up, you get 3 attempts to post the best lift you can, so if that's 3 failed attempts then your score is zero. Technique is assumed here.


TECHNIQUE SCALE

Pick one movement (probably squat or deadlift) and do a regular max effort session, maybe sets of 10 or 15 or so.


CONSISTENCY SCALE

AMRAP in 20 minutes of:

15 back squats

15 dumbbell strict press (or :45 handstand hold)

15 deadlifts


INTENSITY SCALE

As is


MY STUFF

I just did deadlifts. Used all 3 attempts to try 400-lbs. and I hit it on the last one. Back rounded a little. Highest weight I've lifted since I was 20 or so, but I used to allow my bad to round more. Back during the lockdown I wanted to see if I could do a 400-lb. deadlift and a 4:59 mile on the same day. I hit the mile but I couldn't budge 400 off the ground. I probably should've called someone today to see if they could pace me. Oh well.


GENERAL FEAR LEVEL: 6

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Chris Meldrum
October 19th, 2020 at 12:25 pm

Nice - you are fast! I've been able to deadlift 400+ every year since 2010, but this may be the year that Father Time says no more. Best pull this year so far is 380.

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Chris Sinagoga
October 19th, 2020 at 3:33 pm

Save it for Lifts 4 Gifts!

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Lincoln Kerger
October 19th, 2020 at 8:14 pm

That's wicked fast dude! I've never been able to hit sub 5:00, and it has been years since I hit sub 6:00. Dito to Chris Meldrum about Father Time eventually catching us all. Still gotta stay in the fight though. Again, nice work!

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Rafe Lucado
October 19th, 2020 at 12:49 am
Commented on: Course Photos | Oct. 12-18, 2020

Level 2 in Columbus!!! Great work!!

Muy feliz de compartir con todos ustedes!!! @rafelucadobarnes Panamá

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Michael Michaelides
October 19th, 2020 at 12:42 am
Commented on: Course Photos | Oct. 12-18, 2020

Big thank you to Chuck Carswell and Lindsay Andrew for putting on amazing Level 2 seminar at CrossFit Downtown Atlanta!

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Mathew Williams
October 19th, 2020 at 12:16 am
Commented on: Course Photos | Oct. 12-18, 2020

Great weekend with great people. Getting skills to continue to change lives. Thanks to Pablo and his crew for all the knowledge!

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