CrossFit | 210923
Thursday

210923

Workout of the Day

41

Back squat 10-5-3-1-1-1-3-5-10 reps

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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Comments on 210923

43 Comments

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Jeff Chalfant
October 14th, 2021 at 11:52 pm
Commented on: 210923

On a 25 minute clock...


205x10 At minute 0

245x5 @minute 4:00

265x3 @minute 7:00

285x1 @minute 10

295x1 ?! @minute 13

300x1 @minute 16

285x3 @minute 19

265x5 @minute 22

225x10 @minute 25

Belt and 12” butt target used...


Nervous system was all over the place today. 205 started out feeling heavy. 225 felt like 135 at the end but it got me gassed.


180/42/176cm

(edited)
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Manchild Manchild
October 7th, 2021 at 3:44 pm
Commented on: 210923

E2MOM, on MaxRack


135, 165, 185,

205, 225, 245,

185, 165, 135

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Ruthie Lloyd
October 7th, 2021 at 1:09 pm
Commented on: 210923

F/51/5'6"/145

85-100-115-120-125-125-115-100-85

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Brett Eckles
October 7th, 2021 at 9:58 am
Commented on: 210923

165-205-235-265-285-315-275-245-225


M/28/6’1”/200lbs

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Mike Scott
October 4th, 2021 at 1:56 am
Commented on: 210923

First "heavy" squats since January so tried to be smart:

10x135, 5x165, 3x185, 1x205, 1x225, 1x235, 3x195, 5x175, 10x145

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Morgan Greene
October 3rd, 2021 at 6:33 pm
Commented on: 210923

225-275-290-305-320-345-315-295-255

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Leonel Manzilla
October 2nd, 2021 at 4:48 am
Commented on: 210923

I really enjoyed today's wod


Back squat


10: 275lb

5: 325lb

3: 345lb

1: 365lb

1: 405lb

1: 385lb

(3: 345lb failed did only 1)

3: 325lb

5: 315lb

10: 275lb


MALE 23y 175cm 83kg



Extra after WOD


10 more reps with 225

Did 3 stopped backsquats

Did 2 rounds to failure (18reps) carrying my gf (55kg)

Did 300m walk carrying my gf (55kg) on my shoulders


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Ralph Keeley
October 1st, 2021 at 4:50 am
Commented on: 210923

M/35/6'/175#


205/245/275/295/205/315/295/275/225


Deo gratias

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Kevin Miller
September 28th, 2021 at 11:04 pm
Commented on: 210923

M/48/5’7”/180

10-135

5-165

3-185

1-215

1-235

1-250

3-215

5-185

10-175

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Fabian Delaflor
September 27th, 2021 at 8:14 pm
Commented on: 210923

front squat

10 - #95

5 - #135

3 - #145

1 - #155

1 - #175

1 - #185 Record

3 - #155

5 - #145

10 - #115


then

(8x #135 deadlift ) 5x

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Courtney Guthrie
September 27th, 2021 at 7:53 pm
Commented on: 210923

65-95-125-135-145-145f-125-105-85


F/24/5’5/140

CrossFit AFK

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Troy Bruun
September 27th, 2021 at 12:06 am
Commented on: 210923

Completed on 9/23


225-235-245-265-275-285-255-245-225


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Guy Dufour
September 27th, 2021 at 12:00 am
Commented on: 210923

M/46/205/5’9


225, 255, 275, 305, 325, 355, 315, 285, 255.

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Jeffrey Howard
September 26th, 2021 at 9:40 pm
Commented on: 210923

M/25/5'8"/155lb

CrossFit AFK


265lb-285lb-300lb-335lb-355lb(miss)-335lb-320lb-300lb-385lb


(Felt O.K. today, rushed on time otherwise would have warmed up a little better and took longer rest. 355 is previous PR and I missed today. But hitting every other set went well)

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Matthew Ward Thompson
September 26th, 2021 at 3:17 pm
Commented on: 210923

95

115

135

155

185

205

155

135

115

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Damien Leroux
September 26th, 2021 at 12:05 pm
Commented on: 210923

10 @ 90KG v

5 @ 102.5kg v

3 @ 112.5kg v

1 @ 122.5kg v

1 @ 125kg v

1 @ 120kg v

3 @ 115kg v

5 @ 105kg v

10 @ 92.5kg v



https://youtu.be/cSyQg6-2VP8

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Byron Hills
September 26th, 2021 at 12:50 am
Commented on: 210923

95-115-135-165-185-205-185-165-135

Trying to get back in it..

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James Gentile
September 25th, 2021 at 6:02 pm
Commented on: 210923

First weighted workout in over two weeks after falling on my lower back 9/10. Took it easy.


95-135-165-185-205-220-185-155-115


Felt good!

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Talon Sprouse
September 25th, 2021 at 1:12 am
Commented on: 210923

135x10

185x5

225x3

255x1

275x1

305x1

225x3

185x5

135x10

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Brian Louchis
September 24th, 2021 at 8:36 pm
Commented on: 210923

10: 115

5: 165

3: 195

1: 205-225-245

3: 215

5: 195

10:165

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Antonio Alves
September 24th, 2021 at 5:41 pm
Commented on: 210923

Only had a 31 KG bar available, so I did:

--

BACK SQUAT: 10 sets of 10 reps, 2' rest in between sets

--

Light weight, but deep squats, and with good form, or so it felt.

20 km bike ride in the morning

(edited)
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Jim Rix
September 24th, 2021 at 5:29 pm
Commented on: 210923

10-165

5-185

3-195

3-195

6-185 (yes, an extra rep in lieu of more weight)

10-175#

no singles today. Lower back feeling too squirrelly to push heavy singles.


58/5’8”/154


150514

145

175

190

209-205-210

195

185

155#

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Michael Arko
September 24th, 2021 at 12:44 pm
Commented on: Workout Tips

Denise Thomas is funny as hell! Love her descriptions. Keep them coming.

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Michael Arko
September 24th, 2021 at 12:38 pm
Commented on: 210923

10 - 140, 165 lbs

5 - 160, 190

3 - 180, 205

1 - 200-210-225

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Sam Meixell
September 24th, 2021 at 12:28 pm
Commented on: 210923

135-155-185-195-205-215-195-165-146

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Randy Crooker
September 24th, 2021 at 3:30 am
Commented on: 210923

155-175-190-205-220-230-195-185-165

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Hershel Praeger
September 24th, 2021 at 1:44 am
Commented on: "What Is Fitness?" Part 1: 10 Physical Skills

Awesome 👌... back to basics such a great review of fundamentals

Ty for sharing

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QiHui Xing
September 24th, 2021 at 12:40 am
Commented on: 210923

100-120-140-150-153x-150x-135-125-115KG.

https://youtu.be/dBCUrS35g7U

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Christian Simpson
September 24th, 2021 at 12:38 am
Commented on: 210923

(10)135, 145

(5) 185, 195

(3) 225, 235

(1) 245, 255

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Richard Ramirez
September 23rd, 2021 at 11:39 pm
Commented on: 210923

~ 135 | 205 | 255 | 265 | 275 | 265 | 185 | 205 | 135 ~


woo wee! Ran out of gas on the back of the ladder so switched up the weight for sets 7 & 8. Nice workout for a Fall day, thx!🍂🍁🏵

(edited)
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Nicole Deaver
September 23rd, 2021 at 11:12 pm
Commented on: 210923

95-105-115-135-155-175-115-105-95


Kept it lighter today.

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Sam K
September 23rd, 2021 at 10:21 pm
Commented on: 210923

First time using a squat rack in...years, hard time gaging weight

10x 225

5x 275

3x 305 (fail)

1x 305

1x 315

1x 320 (fail)

3x 275

3*x 275

10x 235


M/30s/225lbs

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Steve Day
September 23rd, 2021 at 9:23 pm
Commented on: 210923

205 / 215 / 225 / 245 - 265 - 280(pr) / 235 / 225 / 210lbs

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Charlie Pokorny
September 23rd, 2021 at 7:16 pm
Commented on: 210923

245 / 265 / 285 / 305 - 325 - 350(fail) / 285 / 265 / 245


150514 was 215 / 245 / 265 / 280 - 295 - 285 / 265 / 265 / 235

m/53/5'11"/200#

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Jim Rix
September 24th, 2021 at 5:30 pm

That’s some improvement!

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Chris Sinagoga
September 23rd, 2021 at 7:06 pm
Commented on: 210923

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Squatting with heavy weight, extra emphasis on stamina, high output followed by a long rest


MAIN DECISION

Am I experienced enough with the max effort numbers and such to make this rep scheme work well for me?


TECHNIQUE SCALE

All sets of 10+


CONSISTENCY SCALE

As is, try and match each set of the pyramid as heavy as you can. So can you get the last set of 10 to be the same as the first set? Can you get the 3rd. single to match the 1st single? Etc.


INTENSITY SCALE

As usual, short burpee or sprint set before each squat set to get you breathing heavy. Or same format as listed, just limit rest to 1-minute between sets.


INJURY SCALE

Upper-body - Sprint 100, 200, 400, 800, 400, 200, 100. Rest as needed between

Lower-body - 9 1-minute rounds of: 15 hip extensions, max reps sit-ups in the remainder of that minute


MY STUFF

235, 255, 275 (x2), 275 for all singles, 265(f), 255(f), 225. Actually happy with how this one went. Definitely did not check the box as I do on most max effort days.


GENERAL FEAR LEVEL: 7

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Michael Newton
September 23rd, 2021 at 5:48 pm
Commented on: 210923

145-155-165-175-185-200-185-175-165


split squats (each side) for first 3, lunges( each side) for middle 3, split squats for last 3. No squat rack, cleans were a head game. First time cleaning 200 in 1.5 years. Happy with it

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Coastie Nick
September 23rd, 2021 at 3:47 pm
Commented on: 210923

165-205-245-270-285-290-255-225-185


150514: 155-185-205-225-245-255-205-190-165

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Jeffery Powell
September 23rd, 2021 at 1:28 pm
Commented on: 210923

x 10: 135

x5: 165

x3: 185

x1: 205

x1: 225

x1: 230

x3: 205

x5: 185

x10:165

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Matthew Moran
September 23rd, 2021 at 12:39 pm
Commented on: 210923

195-215-235-255-265-275-245-225-205

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Charles Meyers
September 23rd, 2021 at 12:24 pm
Commented on: 210923

Back squat 10-5-3-1-1-1-3-5-10 reps

115-135-150-155-192.5-300-222.5-175-162.5

(edited)
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Mike Andridge
September 23rd, 2021 at 11:11 am
Commented on: 210923

135#

170

190

220x1

225x1

skipped 3rd set of 1

195x3

185x3

155x10

m/51/175

squats done barefoot. knee felt good, so I stopped at 225# single.

Could have done 5 more #'s on the last 3/5/10 sets.


I think I should have watched Denise before the wod----probably would have added 15# to my squat:):) Well done.

(edited)
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Steven Thunander
September 23rd, 2021 at 3:09 am
Commented on: 210923

Globo scale: for most as Rxed. Warm up to about 70% 1rm for the first 10. Use spotting arms in a rack or a spotter if back bailing is not an option (using non bumper plates). Planet fitness/ botique gyms load up the Smith Machine (yes I know), and finish with some single leg squat work. If all you have are dumbbells lets do some squat variations. Dumbbell front squats, walking lunges, bulgarian split squats, unweighted pistols, weighted pistols (3 sets), and back down the chain. Go for max reps on each and use a weight that allows for good form but is heavy. If it is the heaviest dumbbells available push hard on the max rep sets. Scale as necessary.


Bodyweight/equipmentless sub: We need to improvise here without weight due to it being a heavy day. I recommend all out max sets of bodyweight exercises, similar to above for the dumbbell ones, becoming progressively harder then easier after the sprints. For the CNS hit I also recommend 3 100-200 m sprints all out, or hill sprints if you have one nearby. So here it is. Max air squats/jumping lunges/pistols 3 sprints max pistols/jumping lunges/air squats. Scale to bulgarian split squats if you are not proficient in pistols. Keys are to squat/lunge/pistol until you are burning hard, and rest between sets. Same for the sprints, and on the way back down.

(edited)
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