CrossFit | 210215
Monday

210215

Workout of the Day

64

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

Post loads to comments.
Compare to 200827.


Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Comments on 210215

73 Comments

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Diego Pongeluppe
July 12th, 2021 at 3:10 pm
Commented on: 210215

33 age/1,74cm/71kg


205-215-225-230-235

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Nate Gordon
May 5th, 2021 at 4:09 pm
Commented on: 210215

225-245-265-285-310pr

should have started higher. could have gone heavier in the end.

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Clint Michael
April 17th, 2021 at 3:18 pm
Commented on: 210215

225, 225, 235, 240, 240

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Leonardo Silva
March 29th, 2021 at 1:47 am
Commented on: 210215

225

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Jeff Chalfant
March 10th, 2021 at 1:03 am
Commented on: 210215

215-220-225-215-220 ass to grass no belt or knee support. Tried to focus on depth and a dynamic turnaround rather than load. Still a grind at 225 today. Sore AF from tabata lunges. stretching afterwards



176/41/69”

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Ralph Keeley
February 27th, 2021 at 9:02 pm
Commented on: 210215

M/35/6'/178#


275/305/295/285/275

(305 is 5-lb. PR)

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Aaron Brumit
February 25th, 2021 at 6:53 pm
Commented on: 210215

135-145-155-165-155

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Morgan Greene
February 25th, 2021 at 12:20 pm
Commented on: 210215

275-295-300-305-310

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Patrik Hermansson
February 24th, 2021 at 4:06 pm
Commented on: 210215

Deadlift 5x5:


70-80-90-90-100kg


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Diego Rivear
February 23rd, 2021 at 9:22 pm
Commented on: 210215

Last Set: 255lbs


BW@155lbs

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Cor Oz
February 23rd, 2021 at 2:59 pm
Commented on: 210215

Rx goal:

330


Previous:

250

255

260

265

270 last rep fail


Current:

250

260

270 PR

275 PR

280 PR

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Jeffrey Howard
February 23rd, 2021 at 12:55 am
Commented on: 210215

M/25/5'8"/155lb

CrossFit AFK


300-300-300-295-295

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Karina Findlay
February 21st, 2021 at 2:09 pm
Commented on: 210215

BS 5 reps: 85-115-125-130-135

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Park Hyunwook
February 20th, 2021 at 2:25 pm
Commented on: 210215

M/48/87

265-285-295-290-285

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Nicole Duke
February 20th, 2021 at 2:17 am
Commented on: 210215

85

80

70

55

50

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Michael Witous
February 19th, 2021 at 12:05 am
Commented on: 210215

M/59

135/155/175/195/205

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kevin robinson
February 17th, 2021 at 8:27 pm
Commented on: 210215

49, male


185,205,220,240,260(5 rep Pr)

rx

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Chin-Sheng Chou
February 17th, 2021 at 11:12 am
Commented on: 210215

275/295/310/325

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James Gentile
February 17th, 2021 at 2:51 am
Commented on: 210215

225-235-245-255-260


Almost lost it forward on 260, hard to keep the chest up at the bottom of the squat as the weight went up. Practiced kipping pull-ups between sets. 2 rounds of L-sit practice exercises after.

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Lindsay Aspen
February 16th, 2021 at 11:36 pm
Commented on: 210215

20 minute warm up jog


5 @ 95-115-125-135-145#


Repeated last set of 145 two more times for funsies

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Derek Eason
February 16th, 2021 at 10:58 pm
Commented on: 210215

285-285-285-285-285lbs.






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Hank McKibban
February 16th, 2021 at 7:36 pm
Commented on: 210215

230-245-265-275-280


200830: 185-225-245-225-235

191227: ✅ 225-245-265(4)-245-225

180520: 225-235-245-225-205

170614: 205-225-235-245-255(3)

170207: 205-225-225-235-225

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Darin Smith
February 16th, 2021 at 5:05 pm
Commented on: 210215

41yo/m/5’7”/150lbs

185, 205, 205, 185, 185

muscle-up practice in between sets as well as strict form pull-ups

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Myles Lance
February 16th, 2021 at 4:54 pm
Commented on: 210215

245-260-275-250-255

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Erik Dresner
February 16th, 2021 at 4:26 pm
Commented on: 210215

225-235-245-250-255


I had it in my head that my 5RM was 260. Didn’t realize until after the second set that I was thinking of my 3RM. In fact, I already PRed my 5RM on the first set! I underestimated myself.

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Chris Sinagoga
February 16th, 2021 at 3:16 pm
Commented on: 210215

Champions Club Scaling Notes


RANT

It is so nice to be able to go to games! They're travel tournament games, but still awesome. I can't wait till high school sports allows for full crowds again.


WHAT ABOUT THE MOVEMENT

Back squat - squatting with a very heavy weight and not much demand on upright torso (so not as much ROM with hip, knee, and ankle)


MAIN DECISION

Is is my skill and strength good enough to make 5 reps a good enough dose?


TECHNIQUE SCALE

Same format, just do set of like 10 or so.


CONSISTENCY SCALE

As is.


INTENSITY SCALE

Do a 40-yard sprint or something else to get you breathing heavy before the squats.


INJURY SCALE

Max effort format in any other movement you can do at full capacity. Or if you're recovering then do AMRAP in 15 minutes of:

15 squats

:30 L-sit


MY STUFF

255 and 245 lbs done in not a very motivated fashion


GENERAL FEAR LEVEL: 5

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Troy Bruun
February 16th, 2021 at 1:25 pm
Commented on: 210215

225-230-235-240-245

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Sam Meixell
February 16th, 2021 at 12:35 pm
Commented on: 210215

155-165-175-185-195

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Steven Eaton
February 16th, 2021 at 4:58 am
Commented on: 210215

275 across.


I did 5x5 BS in January and was able only to manage 255. Strength is starting to come back :)

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Hamilton Kipp
February 16th, 2021 at 3:32 am
Commented on: 210215

195-205-215-225-235

and 245x3

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Js Smith
February 16th, 2021 at 3:19 am
Commented on: 210215

65#/85/105/85/65

Body is still getting used to new schedule. Sleep has been iffy.

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Byron Hills
February 16th, 2021 at 2:54 am
Commented on: 210215

135/155/185/205/225

Then

1x245/1x265/1x285/1x295PR/1x305PR

Not sure where that came from.. got a good warmup and maybe Rob Zombie?

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Glenn Guy
February 16th, 2021 at 2:53 am
Commented on: 210215

6x5: 135-155-165-175-185-190

1x1: 205, 225

M/44/5'6"/134lbs

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Matthew Letarte
February 16th, 2021 at 2:21 am
Commented on: 210215

185/205/225/225/205#

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David Smith
February 16th, 2021 at 1:33 am
Commented on: 210215

Cold as hell here in Texas. My power is out too frequently to stay with my baby. Staying at the parents’. Thankfully towed along some equipment.


3 tabatas

row - 860 meters

30# ball slam- 7 per round

100# sandbag back squat - 6 per round


This was a good one.

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Kirk Byrd
February 16th, 2021 at 12:14 am
Commented on: 210215

RX: 225-245-255-265-275

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Steve Day
February 15th, 2021 at 11:18 pm
Commented on: 210215

195, 205, 215, 225, 235lbs

SLIPS

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Joshua Willing
February 15th, 2021 at 10:37 pm
Commented on: 210215

185 - 195 - 205 - 215 - 225

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Coastie Nick
February 15th, 2021 at 10:12 pm
Commented on: 210215

205-225-245-265-270


200827: 185-205-225-245-265

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Antonio Alves
February 15th, 2021 at 9:58 pm
Commented on: 210215

Only 25 / 29 kg bar available, so I did:


Back squats

10x 25kg

10x 25kg

10x 29kg

10x 29kg

10x 29kg

--

Limited equipment and strength, so tried to focus on technique.

3' rest between sets.

2 km run before as warm-up, plus some sets of bodyweight bulgarian split squats before and after.

(edited)
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Jonith Irving
February 15th, 2021 at 9:32 pm
Commented on: 210215

M/36/5'9"/188


135

145

155

165

175

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Jeffery Powell
February 15th, 2021 at 8:21 pm
Commented on: 210215

115, 135, 155, 160, 155

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Charlie Pokorny
February 15th, 2021 at 8:12 pm
Commented on: 210215

245 - 255 - 265 - 275 - 285

m/52/5'11"/200#

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Nicole Deaver
February 15th, 2021 at 6:54 pm
Commented on: 210215

Back squats


5@ 135/155/165/175/185

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Jim Rix
February 15th, 2021 at 6:42 pm
Commented on: 210215

195-205-205-205-195#


5x7 shoulder press

75#-35# DBs-80-35s-80#


58/5’8”/160

(edited)
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Dan Morris
February 15th, 2021 at 6:31 pm
Commented on: 210215

225-235-245 x 3


42 / 6’0 / 195

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Dj Kastrup
February 15th, 2021 at 6:15 pm
Commented on: 210215

M/35


285/305/325//345/355

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Alex Bailey
February 15th, 2021 at 6:08 pm
Commented on: Course Photos | Feb. 8-14, 2021

What an amazing experience at the CF seminar held at Mudtown. The instructors were amazing. They both were very knowledgeable and passionate about the things they were teaching. They made the classroom setting much more enjoyable and broke everything down where is was easy to understand.

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Kevin Flowers
February 15th, 2021 at 6:01 pm
Commented on: 210215

M/55/6’1”/180


Back squats

5-5-5-5-5


Rx (masked): 235-245-255-265-275

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Az Native
February 15th, 2021 at 5:31 pm
Commented on: 210215

225,245,250(barely),250(3, almost passed out),250(barely). Did not feel real strong today. PR is 265 from 2016, don’t have any of this rep scheme recorded since then. Age is a b&$@#...

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Joe Conradi
February 15th, 2021 at 5:25 pm
Commented on: 210215

Scaled to 6 rounds of:

10 2x70#DBs squats

(each round with 20 toes to dumbbell, 20 24” step ups, 8 30# weighted dips)

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Daniel Robinson
February 15th, 2021 at 5:19 pm
Commented on: 210215

185-190-195-200-205

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Sandeep Gadde
February 15th, 2021 at 4:07 pm
Commented on: 210215

Did knee floss and banded squats for warm-up..

working up: 20kg- 70kg


100kg-110kg-120kg-130kg-137kg


140kg- got 3reps and failed on the 4th

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Michael Arko
February 15th, 2021 at 3:27 pm
Commented on: 210215

175-185-195-200-205 lbs

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Greg Tooke
February 15th, 2021 at 2:40 pm
Commented on: 210215

225/255/275/275/255

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Christian Simpson
February 15th, 2021 at 2:24 pm
Commented on: 210215

12/27/19: up to 225#

8/27/20: up to 235# (8 reps)

Today: 145/170/185/215/250# (5)

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Charles Meyers
February 15th, 2021 at 2:17 pm
Commented on: 210215

Charles Meyers

August 27th, 2020 at 11:34 am

Commented on: Thursday 200827

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

135-155-185-225-245


MONDAY



210215

Workout of the Day



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

145-175-212.5-242.5-272.5

(edited)
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Charles Meyers
February 15th, 2021 at 2:17 pm
Commented on: 210215


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Lincoln Kerger
February 15th, 2021 at 2:10 pm
Commented on: 210215

135-155-165-185-195-205-215-225#


Started lower and did extra from 200827 but finished at the same weight. SLIPS beforehand and weighted pull-ups in between rounds. Decided to stop at 225 - knees were starting to bother me.

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Randy Crooker
February 15th, 2021 at 1:59 pm
Commented on: 210215

Rx:

165-170-175-180-185lbs


compare to 200827

155-165-170-170-170lbs

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Mike Andridge
February 15th, 2021 at 12:32 pm
Commented on: 210215

Modified to

3@205

3@205

2@210

2@210

2@215

2@215

m/51/175

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Taylor Hughes
February 15th, 2021 at 12:07 pm
Commented on: Course Photos | Feb. 8-14, 2021

The L1 at CrossFit Mudtown with Lindsay and Chuck was awesome! Very informative, interesting, and well rounded course. Thanks for a great weekend!!

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Lindsey Boyle
February 15th, 2021 at 11:14 am
Commented on: 210215

135,145,155,165,175

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Amy Carr
February 15th, 2021 at 5:48 am
Commented on: Course Photos | Feb. 8-14, 2021

I was pleasantly surprised at how much I enjoyed the Crossfit Level 1 Webinar. Our Instructor, Chad, was awesome and very knowledgeable. I gained more confidence in the movements and how to effectively cue athletes! Another perk to the online webinars was getting to see all the furbabies in the backgrounds of other's screens. CrossFit Animal Training Gym....can that be a thing? :)

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Chad Theron
February 16th, 2021 at 9:44 am

It was great to meet you Amy! I'm so glad you enjoyed the webinar!! Thanks for joining!

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QiHui Xing
February 15th, 2021 at 4:13 am
Commented on: 210215

174CM/75KG/29AGE.

200827:100-110-120-130-140KG.-(145kg*4reps)

https://youtu.be/ht6bYS5j6So

210215:110-120-130-140-150KG.

https://youtu.be/PWWsC9kr-xs

(edited)
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Tanner Dalton
February 15th, 2021 at 3:59 am
Commented on: 210215

I have to echo what Brett said. Jenni, Courtney, and Donny are really good at what they do and it was an inspiring weekend. Excellent CF-L2 cert. course.

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Erik Dresner
February 16th, 2021 at 4:27 pm

I took the L2 a few years ago. It was everything I wanted the L1 to be.

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Timothy Bakeris
February 15th, 2021 at 3:26 am
Commented on: Course Photos | Feb. 8-14, 2021

This was such an amazing weekend! The CF-L2 course at CrossFit Milk District in Orlando was one of the most comfortable uncomfortable experiences I’ve had in a long time!


Thank you to our trainers, Todd and Chris for challenging me and pushing for more. Thank you to the other participants for dealing with my awkwardness and thank you for the encouragement! But... I’m not sure why I was everyone’s target during their coaching opportunities. I’m pretty sure I did close to 300 medball cleans and probably the same amount of PVC deadlifts. 😂

(edited)
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Annabella Mowry
February 15th, 2021 at 2:26 am
Commented on: Course Photos | Feb. 8-14, 2021

The best seminar at CrossFit Mudtown! Lindsay and Chuck were phenomenal at finding different ways to communicate all the material in a way that each of us were able to understand. The were efficient and made it so much fun! They even helped me get my first muscle up!

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Bethany Moman
February 15th, 2021 at 1:42 am
Commented on: Course Photos | Feb. 8-14, 2021

Amazing seminar at CrossFit Mudtown!

I learned so much from our instructors Lindsay & Chuck & can’t wait to put that knowledge to work.

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Brett Eckles
February 15th, 2021 at 1:22 am
Commented on: Course Photos | Feb. 8-14, 2021

Awesome seminar at CF Mayhem! Donny, Courtney and Jenni were great instructors!

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Jenni Orr
February 15th, 2021 at 3:08 pm

Brett, it was a pleasure to meet, chat, and work with you this weekend. Thank you!

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