Monday

201221

Workout of the Day

63

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

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Comments on 201221

75 Comments

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Clint Michael
January 30th, 2021 at 11:30 pm
Commented on: 201221

225, 235, 245, 255, 260

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Cy Azizi
January 29th, 2021 at 2:00 pm
Commented on: 201221

165,175,185,195,205. Same as last time but deeper

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Jeff Chalfant
January 12th, 2021 at 10:21 pm
Commented on: 201221

275-280-285-280-275 high bar back squat





176/41/69”

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Ralph Keeley
January 2nd, 2021 at 5:21 am
Commented on: 201221

M/34/6'/175#


275/305/325(f2)/305/285

(325 is a 2RM PR)

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Morgan Greene
December 30th, 2020 at 8:39 pm
Commented on: 201221

275-295-315-330-330

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Claire Fiddian-Green
December 30th, 2020 at 12:53 pm
Commented on: 201221

125, 135, 145, 125, 135, 145 lb.

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Chin-Sheng Chou
December 26th, 2020 at 1:02 am
Commented on: 201221

295/310/325/335(x)/330

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Shaun Stapleton
December 24th, 2020 at 8:41 pm
Commented on: 201221

275-285-295-305-320 (PR!)

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Hank McKibban
December 24th, 2020 at 4:01 pm
Commented on: 201221

230-260-280-290-295


201011: 225-255-275-280-265

191125: 225-250-275-265-265

180130: 225-250-265(2)-245-245

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Jason Truax
December 24th, 2020 at 7:39 am
Commented on: Course Photos | Dec. 14-20, 2020

Pretoria group check your emails. I got my results. Congrats all who passed.

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Jason Truax
December 23rd, 2020 at 4:27 pm
Commented on: Course Photos | Dec. 14-20, 2020

I had the privilege to do the L1 course in Pretoria with Chad,Candice, and Tiaan. The weekend was filled with GREAT information and a fun time. I could tell the instructors enjoy what they do and was a tremendous help in improving our overall CrossFit experience.

(edited)
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Jason Truax
December 23rd, 2020 at 6:01 pm

Candice not Candance.

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Chad Theron
December 23rd, 2020 at 7:38 pm

I’m really glad you enjoyed it and found it valuable Jason! It was great sharing the weekend with you!!


”Laces out!”

(edited)
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Cor Oz
December 23rd, 2020 at 2:00 pm
Commented on: 201221

Goal:

225-245-265-285-295


Actual:

225-245-265-285-295



GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings


SKILL PRACTICE

Handstand walking:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways


SPECIFIC WARM-UP

Squat build-up

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Edward Bauer
December 23rd, 2020 at 5:45 am
Commented on: 201221

M/41/5'9”/185

225-275-295-315-325

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Vanessa Branstetter
December 22nd, 2020 at 11:28 pm
Commented on: 201221

95,115,135,155,175#

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Mike Kohler
December 22nd, 2020 at 10:53 pm
Commented on: 201221

Front Sq.

-185

-205

-225

-225

-225

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Damien Leroux
December 22nd, 2020 at 10:12 pm
Commented on: 201221

100/115/120/125/127.5x (1/3)

https://youtu.be/CQNpioYq60A

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Joseph Amaya
December 22nd, 2020 at 9:12 pm
Commented on: 201221

Back squat 3-3-3-3-3 reps 

62.5 - 72.5 fallo


Debería calentar primero

7 - 5 - 5 for warm up with barbell

7x5 building up

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Troy Bruun
December 22nd, 2020 at 5:52 pm
Commented on: 201221

Completed 12/21


225-235-245-255-265

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Joshua Willing
December 22nd, 2020 at 4:42 pm
Commented on: 201221

M39/6’0”/190


225-230-235-240-245


I was happy with this. Didn’t think I’d be able to keep going up.

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Lincoln Kerger
December 22nd, 2020 at 2:44 pm
Commented on: 201221

No access to a barbell today, but I made some use of having access to DBs.

6 rds of 5-10 reps (no time) of Goblet Squats (50/60/70/80/90/100#). Peppered in some pushups and rope work in between rds.

Then

3 rds (no time)

12 steps overhead walking lunge 50#

10 box jumps 24in

8 goblet squats 70#


Did some SLIPS practice as part of warmup and cool down, but didn't keep track of time.

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Sam Meixell
December 22nd, 2020 at 12:44 pm
Commented on: 201221

160-170-180-190-200

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Christopher Buchenholz
December 22nd, 2020 at 4:32 am
Commented on: 201221

M/53/5’9”/168, new to CF


TECHNIQUE SCALE

 

Back squat 10-10-10-10-10 reps 95#


NOTES:


No jump rope in warmup bc of heel pain.  No squat rack so worked on technique, stayed at “light” weight

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James Gentile
December 22nd, 2020 at 3:05 am
Commented on: 201221

225 - 245 - 255 - 260 - 260

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Derek Jones
December 22nd, 2020 at 1:21 am
Commented on: 201221

225 x2 230, 235, 240

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Charles Meyers
December 22nd, 2020 at 12:59 am
Commented on: 201221

135-155-180-190-215

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Logan Rogers
December 22nd, 2020 at 12:58 am
Commented on: 201221

205/215/220/225/225


225 was a PR. Had to do it twice just to make sure it wasn’t luck. Haha.

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Js Smith
December 22nd, 2020 at 12:43 am
Commented on: 201221

65#/85/95/105/115

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Jim Rix
December 22nd, 2020 at 12:25 am
Commented on: 201221

195-205-215-225-230# (pr)


Then 5-5-5-5-5 shoulder press

85-90-95-90-90#

(edited)
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Jennifer Langeliers
December 22nd, 2020 at 12:22 am
Commented on: 201221

Again... waiting for equipment to come in so had to use what I had.


5x10

44# KB held behind neck

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Jeffrey Howard
December 22nd, 2020 at 12:09 am
Commented on: 201221

M/25/5'8"/160lb

CrossFit AFK


315lb-315lb-315lb-315lb-315lb

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Derek Schierlmann
December 21st, 2020 at 11:50 pm
Commented on: 201221

Switched to 5x5 because I don't have enough weight for 3rm

And without a rack, I'm limited to what I can press...

95-115-135-145-145

M/49/5'9"/156#

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Antonio Alves
December 21st, 2020 at 11:07 pm
Commented on: 201221

On 201011 I only had 2x 5kg DBs avaailable, and scaled this to:


As many rounds as possible in 20' of:

20x DB squats

''40 HS holds against the wall


SCORE 201011: 7 rounds

SCORE 201221: 10 rounds


Did 5 sets of 10 Bulgarian split squats before, alternating legs, increasing weights with each set ( 0, 5, 7.5, 10, 15kg)

5 k run in the morning

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Coastie Nick
December 21st, 2020 at 10:46 pm
Commented on: 201221

230-255-275-290-300


201011: 230-255-275-290-300

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David Smith
December 21st, 2020 at 10:30 pm
Commented on: 201221

255-265-275-280-285

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Dennis Willems
December 21st, 2020 at 10:27 pm
Commented on: 201221

80 - 90 - 100 - 110 - 120 kgs

New PR for me!

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Kevin Flowers
December 21st, 2020 at 10:17 pm
Commented on: 201221

M/55/6’0”/185


Back squat

3-3-3-3-3


225-235-245-255-265-275


3 min rest between sets

(edited)
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J. NaOH
December 21st, 2020 at 9:29 pm
Commented on: 201221

235, 255, 275, 285, 300. A2G, no bounce. Had some left.

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Nicole Deaver
December 21st, 2020 at 9:27 pm
Commented on: 201221

105-125-135-155-175

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William Davis
December 21st, 2020 at 8:25 pm
Commented on: 201221

27, 6'0. 175


235 for all 5 sets

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Greg Fairbanks
December 21st, 2020 at 8:24 pm
Commented on: 201221

Squat rack is too buried to dig out, so had to clean low loads from floor and do higher reps to get the legs burning a little

15-15-15-15-15

75-85-95-115-125

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Charlie Pokorny
December 21st, 2020 at 8:02 pm
Commented on: 201221

255 - 265 - 275 - 285 - 295 - 305(1+fail)

m/52/5'11"/200#

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Travis Schwartz
December 21st, 2020 at 7:26 pm
Commented on: 201221

225-235-240-245-250

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Joe Conradi
December 21st, 2020 at 7:09 pm
Commented on: 201221

Scaled to 6 rounds of:

10 2x70#DBs squats

15 toes to dumbell

30 push-ups

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Jeffery Powell
December 21st, 2020 at 6:54 pm
Commented on: 201221

155

175

185

195

200

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Michael Arko
December 21st, 2020 at 6:44 pm
Commented on: 201221

180-190-200-210-220


Last time, I didn't have a rack thus cannot compare. However, this felt pretty good and I could have gone heavier. Working alone, I kept it a bit on the safe side.

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John Clarke
December 21st, 2020 at 6:25 pm
Commented on: 201221

Front Squats, from the floor:


135-145-155-155-155

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Mike K
December 21st, 2020 at 6:02 pm
Commented on: 201221

125

135

155

165

185

195

215

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Brett Eckles
December 21st, 2020 at 5:57 pm
Commented on: 201221

245lb for all sets


M/27/6’1”/195

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Steve Day
December 21st, 2020 at 5:44 pm
Commented on: 201221

Back squats 5 sets of 3

225, 225, 230, 235, 245


20 min SLIPS

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Aleksei Konobeevskikh
December 21st, 2020 at 5:23 pm
Commented on: 201221

160kg/170kg/180kg/190kg/200kg

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Myles Lance
December 21st, 2020 at 5:08 pm
Commented on: 201221

280-295-310-285-295

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Christian Simpson
December 21st, 2020 at 4:53 pm
Commented on: 201221

11/19/19: up to 225#

10/11/20: up to 265#

Today: 225#/245/255/235/235

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Gabby Sanders
December 21st, 2020 at 4:35 pm
Commented on: Course Photos | Dec. 14-20, 2020

Shoutout to Courtney and Joe for an amazing L2 at Rogue this weekend! My passion for coaching, building better humans and zeal for CrossFit was reignited! Thank you for sharing your passion, empowering me to become better and for all the tools and cues, here’s to helping others and always striving to be better!

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Ephraim Fields
December 21st, 2020 at 4:11 pm
Commented on: 201221

115-135-145-165-175

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Randy Crooker
December 21st, 2020 at 2:12 pm
Commented on: 201221

185-190-190-195-195lbs

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Mike Andridge
December 21st, 2020 at 12:55 pm
Commented on: 201221

Hey Community--


I've got a sore Achilles---I think just strained.

It doesn't hurt when I squat/DL/lunge, but should I be doing those

or rest it? I don't want this to linger any longer.

Any help would be greatly appreciated.

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Aidan Foley
December 21st, 2020 at 3:03 pm

RICE = Rest, Ice, Compression, Elevation

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Js Smith
December 21st, 2020 at 3:07 pm

I’d go easy until the discomfort subsides; avoid heavy loads, running, steep hiking, etc.  Ice it, massage it then proceed to calf stretching and strengthening.  


Massage: Place Achilles between thumb and forefinger to rub. It’ll be tender so start lightly then apply more pressure as pain eases.  As it heals, you should be able to apply a fair amount of pressure without discomfort.  Go for a minute or two at a time, working to accumulate 15 minutes throughout the day.


That’s my 2¢. Hope you heal quickly and feel better soon!

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Steve Day
December 21st, 2020 at 3:17 pm

Mike - could be the Double Unders from the other day. I know I've strained my achilles doing those. I'd take it easy on the jumping/explosive movements but squats should be fine. Obviously, if it hurts then stop. Massaging it always works wonders for me too.

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Charlie Pokorny
December 21st, 2020 at 5:08 pm

Hey Mike, for the last few years (starting in my late 40s), I have been working with tight calves that strain easily (for me, especially when running is combined with heavy cleans). In recovery, squating has been fine except for one time when I re-activated a calf strain while doing a heavy front squat. I avoid lunges until it is feeling very good. In addition to mobility, I have been doing weighted calf raises, seated and standing, and those seem to be helping. Good luck with it!

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Chris Sinagoga
December 21st, 2020 at 5:49 pm

Aiden, the guy that originally made the RICE protocol came out in like 2013 or 2014 and said he was wrong; icing delays the healing process.


Mike, from my experience, as much pain-free movement as possible is what you want. If lunges, squats and deadlifts don't hurt then stay with them. If they do then do something else. You could also try smashing out your calf (above the spot) and the bottom of your foot (below the spot) to feed it some slack upstream and downstream. Kelly Starrett is a really good reference.

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Mike Andridge
December 21st, 2020 at 6:51 pm

Thanks! I knew I could count on you all!

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Rudi Bothma
December 21st, 2020 at 12:11 pm
Commented on: Course Photos | Dec. 14-20, 2020

Huge thanks to Chad, Candice & Tiaan a the L1 training event in Pretoria South Africa. Weekend was super informative, interactive and met great people. Cant wait to apply and share what I learnt.

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Chad Theron
December 21st, 2020 at 6:24 pm

It was great meeting you Rudi! Thanks for a great weekend!

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Candice Theron
December 23rd, 2020 at 8:24 am

Great weekend hanging out with you Rudi!!

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Daniel Robinson
December 21st, 2020 at 11:58 am
Commented on: 201221

185-190-195-200-205

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Stacey Thompkins
December 21st, 2020 at 10:37 am
Commented on: 201221

M/46/6'2"/185#


Goblet Squat 5x3

106#

115

124

135

150 (2)

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Rachelle Rossouw
December 21st, 2020 at 6:18 am
Commented on: Course Photos | Dec. 14-20, 2020

Awesome Level 1 Seminar @ CrossFit Pretoria, thank you Chad, Candice and Tiaan!! Best weekend ever!

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Chad Theron
December 21st, 2020 at 10:45 am

Thanks for making it the best weekend ever Rachelle!

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Candice Theron
December 23rd, 2020 at 8:24 am

Thank you Rachelle! You rocked it!

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QiHui Xing
December 21st, 2020 at 4:45 am
Commented on: 201221

174cm/77.5kg/29age.

201011:120-130-140-145-150KG.https://youtu.be/PGv80Dl4xr8

201221:120-130-140-150-155KG.https://youtu.be/WxY7_0brpew

(edited)
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Lea Blair
December 21st, 2020 at 3:16 am
Commented on: Course Photos | Dec. 14-20, 2020

We’re famous on the inter webs! Honestly such a great weekend relighting the fire! Thanks Joe and Courtney for such an awesome L-2!

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Chris Sinagoga
December 21st, 2020 at 3:16 am
Commented on: 201221

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE FORMAT

A high output followed by a time to recover, preferably involving some kind of squatting


WHAT ABOUT THE MOVEMENT

Back squat - squatting with a heavy weight, not much demand on an upright torso; also pulling from the hips, pushing from the hips, slow movement, and tension in the shoulders are also themes here


TECHNIQUE SCALE

Same format, do sets of 10+ reps


CONSISTENCY SCALE

Complete as many rounds as possible in 15 minutes of:

8 back squats

1:00 plank


INTENSITY SCALE

7 rounds of:

Sprint 50 meters

3 back squats

Rest as needed between rounds


MY STUFF

I did sets of 5 at 225 and sets of 3 at 275 in between cleaning stuff. Lately I'm just making sure I check the box, and probably will do the same for a minute


GENERAL FEAR LEVEL: 4

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