CrossFit | 210725
Sunday

210725

Workout of the Day

47

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

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Compare to 210215.


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 210725

48 Comments

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Clint Michael
October 23rd, 2021 at 7:22 pm
Commented on: 210725

225, 235, 235, 235, 235

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Sebastian Wieczorek
September 5th, 2021 at 3:41 am
Commented on: 210725

September 3rd, 2021


wu: bike, scales, db variations

skill: ohsq up to 1x3@40; 1x1@50 kg


wod: bsq 5x5

85 - 85 - 85- 86 -86 kg


psot: bike, stretch

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Leonardo Silva
September 3rd, 2021 at 11:47 pm
Commented on: 210725


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Leonardo Silva
September 3rd, 2021 at 11:46 pm
Commented on: 210725

100 kg

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Kevin Miller
August 27th, 2021 at 10:53 am
Commented on: 210725

M/48/67”/180

155

165

175

185

195

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Dan Morris
August 17th, 2021 at 1:48 pm
Commented on: 210725

225

235

245

255

255


42 / 6’0 / 190

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James Gentile
August 17th, 2021 at 12:24 am
Commented on: 210725

Completed 8/16 a.m. immediately following WOD Isabel (w/ 115lbs)


225 - 235 - 245 - 255 (x2) F - XXX


Called it after 255 x2 as I felt a twang in my hamstring. Was disappointed, but didn't want to push it. Might have been fatigued from Isabel as well, legs did not feel like they had much left to give.


210215 - 225 - 235 - 245 - 255 - 260

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Jeff Chalfant
August 16th, 2021 at 3:45 am
Commented on: 210725

245-255-265-275-275 high bar back squats


(build up 10x45,7x115,5x165,3x215)

I could have probably gone heavier on set 5 but rep 5 of set 4 was a bit of a grind. 265 and up with a belt.


SLIPS 20m general warmup was 4 rounds of:


15s each of:

front scale each leg

back scale each leg

floor L sit

slow as possible stiff/stiff/straddle press to handstand hold then lower legs slowly

30sec:

rear plank

deep active squat hold


182/42/176cm

(edited)
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Michael Arko
August 9th, 2021 at 3:43 pm
Commented on: 210725

Completed today, Monday 8/9, with a twist: mixed this with 210804 CrossFit Total. Squat sets were the warm-up to Total squat.


5x each 150-170-190-200-210 lbs = 4,600 lbs


I should have started a bit heavier. Still, the 210 felt very close to a 5-rep max, and it set me up for 235 in the Total, which I think is PR.

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Mario Cruz
August 6th, 2021 at 12:19 am
Commented on: 210725

95/145/175/205/235 Lbs

(edited)
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Jeffrey Howard
August 3rd, 2021 at 10:21 pm
Commented on: 210725

M/25/5'8"/155lb

CrossFit AFK


305lb-305lb-305lb-305lb-305lb (about 90% of 1RM)

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Courtney Guthrie
August 3rd, 2021 at 10:04 pm
Commented on: 210725

115-115-115-115-115


F/24/5’5/140

CrossFit AFK

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Leonel Manzilla
August 2nd, 2021 at 6:10 pm
Commented on: 210725

I was dead by the COVID vaccine so I did 5 rounds to failure


3 rounds with 135, did like 20-30 reps

2 r with 205 did 18 and 12



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Giuseppe Petrillo
July 30th, 2021 at 9:46 am
Commented on: 210725

100-110-120-120-120 kgs

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Albert Kombe
July 29th, 2021 at 7:50 pm
Commented on: 210725

185-225-225-225-245lbs

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Ralph Keeley
July 29th, 2021 at 4:56 am
Commented on: 210725

M/35/6'/175#


255/255/275/255/255


Deo gratias

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Guy Dufour
July 28th, 2021 at 11:23 pm
Commented on: 210725

M / 46 / 210 lbs / 5'9


275, 305, 305, 305, 305

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Jim Rix
July 28th, 2021 at 5:38 pm
Commented on: 210725

185-185-185-185-185#


Then 3x5 bench press at 145#


210215: 195-205-205-205-195#

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Adam Dembowski
July 28th, 2021 at 3:58 pm
Commented on: 210725

20kg x 5 / 40x5 / 60x5 / 80x5 / 90x5 / 100x5 / 110x3 / 110x3

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Troy Bruun
July 27th, 2021 at 12:51 am
Commented on: 210725

Completed 7/25


BSQT

225/235/240/245/250

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Christian Simpson
July 27th, 2021 at 12:20 am
Commented on: 210725

12/27/19: up to 225#

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

2/15/21: up to 250#

Today: 531 WOD 115#/145/175/215/245x3/275x2

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Michael Witous
July 27th, 2021 at 12:08 am
Commented on: 210725

M/60

115

145

165

185

195

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Steve Day
July 26th, 2021 at 9:49 pm
Commented on: 210725

185, 205, 225, 235, 225lbs

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Coastie Nick
July 26th, 2021 at 4:02 pm
Commented on: 210725

205-225-245-265-275


210215: 205-225-245-265-270

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Jesse Underwood
July 26th, 2021 at 3:44 pm
Commented on: 210725

40/M/200lbs

225, 235, 245, 245, 255


One back "twinge" after my 4th rep on the last set. 👀

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Jeffery Powell
July 26th, 2021 at 1:46 pm
Commented on: 210725

115, 135, 140, 145, 150.

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Alexander Glueckler
July 26th, 2021 at 1:24 pm
Commented on: 210725

M / 37 / 5'7" / 195

Performed Rx


100kg / 110kg / 120kg / 130kg / 140kg

Hit planned amounts (roughly 85% of my 90% 1RM)

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Sam Meixell
July 26th, 2021 at 11:56 am
Commented on: 210725

175-185-195-205-215

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QiHui Xing
July 26th, 2021 at 9:03 am
Commented on: 210725

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

210725:109-110-120-130-140KG.

https://youtu.be/zaCZBE_SDqY

(edited)
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Brian Louchis
July 26th, 2021 at 3:30 am
Commented on: 210725

165-185-195-205-215

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David Smith
July 26th, 2021 at 1:14 am
Commented on: 210725

245lb for all 5 sets

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Andrew Appleton
July 25th, 2021 at 10:08 pm
Commented on: 210725

205-225-235-235-235

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Scott Lobenberg
July 25th, 2021 at 10:04 pm
Commented on: 210725

#185 for all sets.

(edited)
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Stacey Thompkins
July 25th, 2021 at 9:57 pm
Commented on: 210725

M/46/6'2"/180#


5 x 5 box squats 14"

165/175/185/195/205#

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Nicole Deaver
July 25th, 2021 at 9:42 pm
Commented on: 210725

135/155/175/185/195


All sets felt heavy today.

(edited)
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Travis Schwartz
July 25th, 2021 at 8:47 pm
Commented on: 210725

205-225-245-245-255

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YooSik Kim
July 25th, 2021 at 8:43 pm
Commented on: 210725

MayTiger

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

5R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

4R





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Charlie Pokorny
July 25th, 2021 at 8:09 pm
Commented on: 210725

245 - 255 - 265 - 275 - 285

m/53/5'11"/200#

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Aj Hanson
July 25th, 2021 at 8:08 pm
Commented on: 210725

back squat


135-185-205-225...245 1 rep 265 PR 1 rep then went back down 225-205-185-135

my wife did 135-185-205-225- PR 245

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Eduardo Trevino
July 25th, 2021 at 6:20 pm
Commented on: 210725

5x5 squat 75 kg

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Az Native
July 25th, 2021 at 5:48 pm
Commented on: 210725

225,235,235,225,225. 235’s were kind of sketchy, so dropped back. Last was 250, PR is 265. Month off for covid hurt.

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Robby Roberts
July 25th, 2021 at 5:38 pm
Commented on: Workout Tips

Indoor on shift left shoulder pain no RofM

135lbs

165lbs

175lbs

185lbs

185lbs

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Antonio Alves
July 25th, 2021 at 4:49 pm
Commented on: 210725

Limited to a 30 kg bar, so did:

-

Back squat 10-10-10-10-10 reps

--

Added some sets of strict presses for good measure, and that was all that could be accomplished today.

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Morgan Greene
July 25th, 2021 at 4:30 pm
Commented on: 210725

275-285-295-295-295x2

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Kyungtaek Kang
July 25th, 2021 at 1:52 pm
Commented on: 210725

☆CFHIM 315-lbs

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Charles Meyers
July 25th, 2021 at 1:48 pm
Commented on: 210725

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

135-155-185-195-207.5

tough morning after 8 hours on lake with kids trying to nail a 360 on wake surf board…, fun but no legs today.🏄🏿‍♂️👍🏻

(edited)
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Chin-Sheng Chou
July 25th, 2021 at 9:53 am
Commented on: 210725

225/245/260/275/285

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Chris Sinagoga
July 25th, 2021 at 12:30 am
Commented on: 210725

Champions Club Scaling Notes


RANT

Please don't let Oklahoma and Texas do this to college football?


WORKOUT THEMES

A high output followed by a long rest. Squatting with really heavy weight with an added emphasis on stamina.


MAIN DECISION

Do I go for my 5 rep max or do I keep the weight steady across all 5 sets, not hitting a pr?


TECHNIQUE SCALE

Same format, 10+ reps per set


CONSISTENCY SCALE

As is.


INTENSITY SCALE

Do a short sprint or burpee set before each set of squats, make a light weight feel heavier.


INJURY SCALE

Lower-body - AMRAP in 10 minutes of: 15 knees to elbows, 20 hip extensions. Rest 5 minutes Repeat.


MY STUFF

Did some weak-feeling sets of 225 between cleaning and mopping. One of our Rookies, Samantha, called me a pansy today in front of the entire group. I was proud of her.


GENERAL FEAR LEVEL: 6

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