CrossFit | 211018
Monday

211018

Workout of the Day

47

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Post loads to comments.
Compare to 200930.


Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

Intermediate Option:
Back squat 10-8-6-4 reps
Shoulder press 10-8-6-4 reps
Deadlift 10-8-6-4 reps

Beginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps

Comments on 211018

52 Comments

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Jeff Chalfant
November 9th, 2021 at 3:29 am
Commented on: 211018

This time:

BS: 200-225-255-285-315

SP: 100-110-120-135-155

DL: 300-330-360-405-435

PR’s for this workout.


Last time

175-205-255-275-315x1 only. Missed rep 2

95-105-115-135-155

285-325-355-395-435x1 only. Felt very hard with 1!


180/42/176cm

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Mario Cruz
November 4th, 2021 at 12:15 am
Commented on: 211018

BS/115-145-175-205-240

ShP/ 55/75/95/105/115

DL/ 205-235-265-285-330


Libras

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Morgan Greene
November 1st, 2021 at 12:29 pm
Commented on: 211018

BS 245-265-280-295-315

SP 110-115-120-130-140

DL: 245-275-300-325-345

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James Tucker
October 30th, 2021 at 10:13 am
Commented on: 211018

Back squat: 195, 215, 245, 275, 305, 325# PR(felt frisky and went for another heavy 2)


Shoulder press: 75, 85, 105, 115, 125#


Dead lift: 225, 255, 285, 315, 345# PR


M/31/145#/5'7"

(edited)
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Ruthie Lloyd
October 28th, 2021 at 2:24 am
Commented on: 211018

F/51/5'6"/145

BS: 85-95-105-115-120

SP: 45-55-60-65-70

DL: 105-115-125-135-145

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Leonel Manzilla
October 28th, 2021 at 1:17 am
Commented on: 211018

Male 23y 175cm 84kg


🔥

Backsquats (did 11 instead of 10)

11 8 6 4 2

295, 325, 355, 375, 385


Shoulderpress,

10 8 6 4 2

95, 115, 125, 135, 135

(working on upper body strength!!)


Deadlifts

10 8 6 4 2

295, 325, 355, 385, 415


-afterwod

4 rounds til failure shoulder press 115lb

(edited)
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kevin robinson
October 24th, 2021 at 5:17 pm
Commented on: 211018

Male, 49 y/o, Rx


bs 135,165,185,205,235

sp 95,105,115,125,140

dl 135,185,215,240,280


lifted up to 82% of 2 rep max for ea lift

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Jeffrey Howard
October 24th, 2021 at 3:44 pm
Commented on: 211018

M/25/5'8"/155lb

CrossFit AFK


265lb-285lb-305lb-325lb-325lb

85lb-95lb-105lb-115lb-125lb

325lb-335lb-345lb-365lb-375lb


Tried to go a jump above what I did last time. Felt good, but took a while to rest enough. Broke into the 90% range on the last few sets.

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Jeffrey Howard
October 24th, 2021 at 3:46 pm

on 200930


245-265-285-305-315

75-85-95-105-115

315-325-335-345-365

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Ralph Keeley
October 23rd, 2021 at 2:18 am
Commented on: 211018

M/35/6'/175#


back squat: 185/225/265/285/305

shoulder press: 95/110/125/140/150

deadlift: 225/275/315/345/x


Deo gratias

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Christian Simpson
October 21st, 2021 at 9:45 pm
Commented on: 211018

9/30/20: while doing 531 powerlifting

back sq up to 255#

Sh press: up to 140#

DL: up to 320#


Today:

Back sq: 165/190/205/225/255

Sh press: 95/105/115/125/135(f)

DL: 185/225/255/285/325

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Dan Morris
October 21st, 2021 at 4:37 pm
Commented on: 211018

BS: 185-205-225-246-265

SP: 65-95-115-125-135

DL: 205-225-245-265-285


42 / 6’0 / 190

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Talon Sprouse
October 21st, 2021 at 7:36 am
Commented on: 211018

BS:

10 x 135

8 x 155

6 x 185

4 x 225

2 x 245

1 x 275

1 x 295


SP:

10 x 65

8 x 85

6 x 95

4 x 115

2 x 135

1 x 155

1 x 165


DL:

10 x 135

8 x 185

6 x 225

4 x 295

2 x 315

1 x 345

1 x 365

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Richard Edwards
October 20th, 2021 at 8:42 pm
Commented on: Health Tip: The State of Primary Care

Only those with money can afford Direct Primary Care?

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Christopher Robertson
October 20th, 2021 at 5:52 pm
Commented on: 211018

55, 5'11" , 210 lbs.

Been out for 2.5 mos...easing back in...

Back sq, 135, 155, 175, 195, 215

Dead, 135, 185, 225, 245, 265

Strict Press, 45, 65, 85, 105, 105

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Mike Scott
October 20th, 2021 at 3:16 pm
Commented on: 211018

Scaled to intermediate 10-8-6-4 since I'm still getting back into the groove and very fatigued.

BS: 135, 160, 185, 215

SP: 75, 90, 95, 105

DL: 160, 175, 190, 205

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Phill Kiddoo
October 20th, 2021 at 1:59 pm
Commented on: 211018

BS 135-165-185-215-225

SP 75-95-115-135-165F

DL 225-275-315-375-415F

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Damien Leroux
October 20th, 2021 at 11:17 am
Commented on: 211018

Rx (cheat meal d’au bécote)


10/95KG v

8/ 100kg v

6/ 105kg v

4/ 115kg v

2/ 125kg v


10/51KG v

8/52KG v

6/ 56KG v

4/ 61kg v

2/ 66KG v


10/ 122kg v

8/ 128kg v

6/ 137kg v

4/ 143.5kg v

2/ 160kg v


https://youtu.be/LqPXPpCYEkw

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Coastie Nick
October 19th, 2021 at 8:28 pm
Commented on: 211018

BS: 165-195-235-260-285

ShP: 100-110-120(F- 5 reps)-125(F- 1 rep)-125(3 reps)

DL: 235-285-330-380-405


200930:

BS: 155-185-225-250-275

ShP: 95-105-115-125-135

DL: 225-275-320-370-390


Shoulder work is needed, apparently…

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Nicole Deaver
October 19th, 2021 at 11:31 am
Commented on: 211018

Back squats: 95/115/125/135/155

Shoulder press: 45/50/55/60/65

Deadlifts: 135/155/175/185/200

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Tassio De Souza
October 19th, 2021 at 8:46 am
Commented on: 211018

Back Squat - 65/80/90/100/105 kg

Shoulder Press - 35/40/45/50/55 kg

Deadlift - 85/100/115/125/135 kg

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Candice Theron
October 19th, 2021 at 8:01 am
Commented on: Course Photos | Oct. 11-17, 2021

Awesome L2 in South Africa!

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Troy Bruun
October 19th, 2021 at 12:26 am
Commented on: 211018

BSQT

185-205-225-245-265

Press

95-105-115-125F(3)-125

DL

225-245-265-285-305

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Thomas Aug
October 18th, 2021 at 11:50 pm
Commented on: 211018

BS - 215, 235, 255, 275, 295

SP (one arm with dumbbell.) 35, 45, 50, 55, 60

ran out of time for DL

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Richard Ramirez
October 18th, 2021 at 11:38 pm
Commented on: 211018

Back squat | 135 | 185 | 205 | 225 | 230 ~ Shoulder press |  95 | 100 | 105 | 110 | 115 ~ Deadlift | 135 | 185 | 205 | 225 | 230


Woowee! Now that was a workout! Luv those WODs where you barely get those last reps, feels so good to knock them out…Thx as always…🥳🥰🤩

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Antonio Alves
October 18th, 2021 at 10:36 pm
Commented on: 211018

Used a 25 kg bar for the BS and SP, and 2x 15 kg DB for the deadlifts

--

Back squat 20-15-12-10-7 reps

Shoulder press 10-8-5-5-5 reps

Deadlift 20-20-20-20-20 reps

--

Light weights, but deep squats, and I think good form throughout.

No time for more today.

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Steve Day
October 18th, 2021 at 10:31 pm
Commented on: 211018

BS: 135-185-225-250-275

SP: 95-110-120-130-140

DL: 225-255-285-305-325lbs

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YooSik Kim
October 18th, 2021 at 9:09 pm
Commented on: 211018

For time

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg

-11:14

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Fabian Delaflor
October 18th, 2021 at 9:04 pm
Commented on: 211018

coming back from flu so did the beginner scale:

BS: 10 #95 | 10 #115 | 10 #135

SP: 10 #55 | 10 #65 | 10 #75

DL: 10 #135 | 10 #155 | 10 #175

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Brian Louchis
October 18th, 2021 at 8:42 pm
Commented on: 211018

BS: 165-185-205-225-245

SP: 95-100-105-110-115

DL: 185-225-255-285-305


Compare to 200930: same

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Charlie Pokorny
October 18th, 2021 at 8:18 pm
Commented on: 211018

BS: 225-245-265-285-305

SP: 140-150-160-170-180

DL: 305-335-365-395-425

m/53/5'11"/194#

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Jeffery Powell
October 18th, 2021 at 6:30 pm
Commented on: 211018

Back squat 

115 x10

135 x 8

145 x 6

155 x 4

175 x 2


Shoulder press


85 x 10

95 x 8

100 x 6

100 x 4

105 x 2


Deadlift 


135 x 10

145 x 8

145 x 6


Ended deadlifts early. Lower back started acting up.

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James Gentile
October 18th, 2021 at 4:44 pm
Commented on: 211018

Order and rep scheme as RXd. Gave myself a 30 minute timer to complete all the lifts, worked out to about 10 minutes per.


Back Squat

165 - 185 - 225 - 245 - 265


Shoulder Press

105 - 115 - 125 - 130 - 135


Deadlift

225 - 265 - 295 - 310 - 310 (x4) [maximum weight in home gym]


Each squat set was challenging at the weight completed. Same with the shoulder press, except 135 x2 felt smooth as butter which was surprising considering the two prior sets. The deadlifts, I need to get some more iron to see how challenging I can make these.

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Jim Rix
October 18th, 2021 at 4:30 pm
Commented on: 211018

BS: 165-175-185-195-210

SP: 70-80-85-90-95

DL: 215-230-245-265-270#


171209:

BS 165-175-185-195-210

SP 65-75-85-90-95

DL 195-215-245-265-275(f)-270(f)


Really happy with this, as I haven't been lifting heavy (for me, anyway) in a while. BS felt good...I def left a a few pounds on the table. SP good. Deads not great (did 5 rep sets w/ 285 w/in the past 2 years) but vs. the compare to, hitting 270 is attributable to my newish SS Ohio bar; its knurling is more aggressive than my old Rogue economy bar, which let me set the grip better in the final set. 4 years ago I just didn't have the grip strength for what was then a relatively light weight.


59/5'8"/154

(edited)
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Braxton Glass
October 18th, 2021 at 4:22 pm
Commented on: 211018

m/58yo/5'5"/148lbs


Squat 75-95-115-135-155

Press 55-95-105-110-115

DLift 135-155-185-205-225


Squats just below parallel

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Thomas Wright
October 18th, 2021 at 4:05 pm
Commented on: 211018

I made an auto-calculating spreadsheet for our gym for today's WOD. Enter your maxes, and it'll calculate the weights for each set as well as two suggested warm-up sets. Note: it rounds up to the nearest 5lb increments.


Visit this link, click "Make a copy", and enjoy! http://tiny.one/211018


Happy lifting! 🤓

(edited)
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Mike Andridge
October 18th, 2021 at 4:00 pm
Commented on: 211018

BS (compare to)

135(155)

175(170)

195(185)

215(210 only got 3)

225(240 F)

below parallel and no pain in knee or hips:)

SP(compare to)

70(65)

80(80)

95(95)

115(105)

130(130 only got 1)

Did weighted Good Mornings yesterday so I bailed on the DL's

m/51/175

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Albert Kombe
October 18th, 2021 at 3:54 pm
Commented on: 211018

Back Squat: 135-185-225-245-275lbs

Shoulder Press: 65-75-95-105-115lbs

Deadlift: 135-225-275-295-325lbs

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Michael Arko
October 18th, 2021 at 2:42 pm
Commented on: 211018

Back squat: 160-180-195-205-215

Shoulder Press: 80-90-100-110-115

Deadlift: 175-200-220-235-250

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Randy Crooker
October 18th, 2021 at 2:33 pm
Commented on: 211018

BS: 155-170-185-200-215lbs

SP: 95-105-110-115-120lbs

DL: 225-245-265-285-310lbs

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Charles Meyers
October 18th, 2021 at 2:02 pm
Commented on: 211018

Back squat 10-8-6-4-2 reps

135-172.5-205-235-262.5

Shoulder press 10-8-6-4-2 reps

77.5-87.5-112.5-135-152.5

Deadlift 10-8-6-4-2 reps

152.5-182.5-247.5-292.5-322.5

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Jonathan Elmore
October 18th, 2021 at 1:57 pm
Commented on: 211018

115-145-165-185-195

95-115-125-135-145

135-165-185-205-225

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Ruiqin Huang
October 18th, 2021 at 12:53 pm
Commented on: 211018

205-225-240-255-275

85-90-95-110-115

205-225-245-275-290

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Matthew Moran
October 18th, 2021 at 12:37 pm
Commented on: 211018

squats 185-195-215-235-255

press 95-105-115-125-135

deads 275-295-305-315-325

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Alexander Glueckler
October 18th, 2021 at 12:35 pm
Commented on: 211018

M / 37 / 5'7" / 195


Squat - 110 / 120 / 127.5 / 136 / 145KG

Press - 42.5 / 44 / 46 / 48.5 / 52.5KG

DL - 140 / 150 / 160 / 170 / 180KG


Didn't have too much time today, so NOT the warm-up/build-up into these sets that I'd prefer when going for maximal attempts. Opted to go heavy, but not attempt a PR or anything. Took percentages based on 90% of my 1RM. (75/81/86/92/97) and tweaked those numbers as I went based on feel. Went way too light on DL, but it felt good based on the squats before.

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Jim Rix
October 18th, 2021 at 4:32 pm

Still...not too shabby!

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John Smith
October 18th, 2021 at 12:20 pm
Commented on: Health Tip: The State of Primary Care

The issue I have with medicine is they have become collectors of personal health data for the government, for the insurers, and others. That's turning away patients, especially men, who do not want to generate more personal data every time they step in to the doctor's office, so they only go in for an urgent or emergent need. Wouldn't it be nice to be able to get private medical treatment--would it even be possible to get some care anonymously--come in and get your stitches and pay cash--they don't even need to know your identity. I would join direct primary care if they could agree to take zero health data and send zero data to the government.

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QiHui Xing
October 18th, 2021 at 10:04 am
Commented on: 211018

back squat:116-125-133-143-150KG.

shoulder press:50-53-54-58-62KG.

deadlift:130-140-150-156-162KG.

https://youtu.be/dRcelvxXMwc

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Ryan Martin
October 18th, 2021 at 2:52 am
Commented on: Health Tip: The State of Primary Care

Very concerned with the CF push for direct primary care with genomics (precision care) as the method. Direct primary care is likely to exclude persons earning less than $60,000 a year and especially for those earning less than $35,000 a year. Evidence supports that persons of poverty and/or lower-income status are associated with adverse health outcomes such as shorter life expectancy, higher infant mortality, and higher death rates for the 14 leading causes of death. It would be my sincere hope that CF voice concerns for greater health equity to the public, athletes, and our government representatives.

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Mitch Collins
October 18th, 2021 at 11:44 am

Your points are fair, but I think CF, with its emphasis on fitness and proper nutrition, is doing quite a bit now. Just as CF's economic model requires a relatively high per month fee from members that makes it out of reach for many, DPC will require the same approach. I am not aware of any health care system anywhere, whether government or private, that can change this dynamic.

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Chris Sinagoga
October 18th, 2021 at 1:41 am
Commented on: 211018

Champions Club Scaling Notes


RANT

Love that video about Direct Primary Care. Sounds like some good stuff is in the works.


WORKOUT THEMES

High output followed by rest, stamina being a factor, and also more strategy than usual. Also pushing overhead and squatting are also themes.


MAIN DECISION

Do I want to dedicate the extra time to do true max lifts on all three movements?


TECHNIQUE SCALE

Same format, sets of 10+, pick one lift.


CONSISTENCY SCALE

As listed, just rest 1 minute between each set


INTENSITY SCALE

Pick one lift with the rep scheme listed, do a short burpee set or sprint before each lifting set.


MY STUFF

Did press and deadlift. A-little-more-than checked the box but didn't really max out


GENERAL FEAR LEVEL: 7

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Steven Thunander
October 18th, 2021 at 1:16 am
Commented on: 211018

Globo Scale: If you are in a globo with bars and plates this shouldn't be a problem. Put down mats for the deadlifts if they yell at people doing these due to noise. For the squats use bumper plates, spotter arms in a rack or rig, or a spotter as you get heavy. Home gym/limited equipment do ascending burn out sets with heavier and heavier dumbbells. You can also do single leg RDL's and bulgarian split squats, especially if you only have one dumbbell weight.


Busy gym: Just hog the rack today. Keep the squat rack curlers out. Move with a purpose. Deadlifts do not need a rack, and shoulder press can be cleaned from the ground if necessary, if someone really needs the rack (last resort).


Bodyweight/ equipmentless sub: work on pistols, handstand pushups, and single leg glute bridges. Add weight to the pistols and single leg glute bridges if you have it. Also consider finishing with some hard short sprints.

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