Wednesday

211110

Workout of the Day

43

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

Post loads to comments.
Compare to 210725.


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.

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Comments on 211110

43 Comments

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Sebastian Wieczorek
January 21st, 2022 at 11:41 am
Commented on: 211110

January 19th, 2022; evening


wu: bike, slihps

skill: sg dbs


wod: 5x5 bsq*

100 - 95 - 90 - 92,5 - 95 kg


post: stretch, bike

* September 3rd, 2021: 85 - 85 - 85 - 86 - 86 kg

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Jesse Montagnino
December 13th, 2021 at 3:15 am
Commented on: 211110

225

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Jon Friedland
December 11th, 2021 at 9:12 pm
Commented on: 211110

to 165

JonNYC

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Mario Cruz
November 27th, 2021 at 3:29 pm
Commented on: 211110

185lbs all sets


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Brett Eckles
November 26th, 2021 at 3:15 pm
Commented on: 211110

255 for all 5 sets


M/28/6’1”/200lbs

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Leonel Manzilla
November 23rd, 2021 at 3:26 am
Commented on: 211110

Male 23y 175cm 84kg


5 rounds 5 times 355lb all rounds


After some 95 lb power cleans

And some rounds 12reps rows

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Thomas Aug
November 18th, 2021 at 12:25 am
Commented on: 211110

215, 245, 265, 285, 265

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Kevin Miller
November 17th, 2021 at 11:41 pm
Commented on: 211110

M/48/5’7”/180

5x165

5x185

5x185

5x195

5x205

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Albert Kombe
November 15th, 2021 at 8:49 pm
Commented on: 211110

155-185-205-225-235lbs

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Ralph Keeley
November 15th, 2021 at 12:09 am
Commented on: 211110

M/35/6'/175#


255/285/295/275/265


Deo gratias

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Damien Leroux
November 14th, 2021 at 1:40 pm
Commented on: 211110

5/103kg v

5/106kg v

5/110kg v

5/112.5kg v

5/115kg v


https://youtu.be/_xtNowtxFDk

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Courtney Guthrie
November 14th, 2021 at 12:08 am
Commented on: 211110

85-95-105-115-105(did one rep, felt off, stopped)


F/25/5’5/140

CrossFit AFK

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Jeffrey Howard
November 13th, 2021 at 3:17 am
Commented on: 211110

M/26/5'8"/155lb

CrossFit AFK


315lb-315lb-315lb-315lb-315lb (Tough and heavy, better hold this weight for each set next time, too)


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James Gentile
November 13th, 2021 at 3:10 am
Commented on: 211110

completed 11/12.


225-245-255-255-260


up from :

22-235-245-255-260 in February

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Tony Martin
November 12th, 2021 at 7:40 pm
Commented on: 211110

m/52/76"/267#


165-185-195-205-215

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Josiah Gibbs
November 12th, 2021 at 3:02 pm
Commented on: 211110

5 reps @ 135, 145, 155, 165, 175, 185, 195, 205, 215

1000m row 3:48

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Stacey Thompkins
November 11th, 2021 at 3:05 pm
Commented on: 211110

M/47/6'2"/180#


165-175-185-195-205#

Box squats 14" with hip circle band above knees if had a spotter would've tried 215#...next time

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YooSik Kim
November 11th, 2021 at 8:52 am
Commented on: 211110

F**king B**ch BBR

For time

111 strict pull-ups

111 strict ring-dips

111 sit-ups

111 DB’s squats 22.5kg

-52:36

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Mike Scott
November 11th, 2021 at 5:10 am
Commented on: 211110

5x135, 165, 185, 205, 225

Still working my way toward heavy squats so went conservative. Plus, low back and knees are tight/sore from installing new water heater yesterday.

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Steve Day
November 10th, 2021 at 11:10 pm
Commented on: 211110

225, 225, 235, 235, 245lbs

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Fabian Delaflor
November 10th, 2021 at 11:08 pm
Commented on: 211110

155 - 165 - 165 - 165 - 165

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Antonio Alves
November 10th, 2021 at 10:52 pm
Commented on: 211110

As on 210725, limited to a 30 kg bar, so did:

-

Back squat 12-12-12-12-12 reps

--

20 km of biking throughout the day, including 10 km just before WOD.

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Matthew Moran
November 10th, 2021 at 10:41 pm
Commented on: 211110

205-225-235-245-255

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Charlie Pokorny
November 10th, 2021 at 9:41 pm
Commented on: 211110

250 - 260 - 270 - 280 - 290 (5-lb PR)

On the 4th rep at 280 and 290, stalled out but managed to push through and so on both sets had to resort to the "roar-it-out" method on the 5th rep which worked well today.

m/53/5'11"/192#

(edited)
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Steve Day
November 10th, 2021 at 11:11 pm

Is roaring it out kinda like screaming at a wall only you accomplish something?

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Charlie Pokorny
November 11th, 2021 at 12:54 am

Ha - yes. Somehow a yell helps make the rep happen.

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Danny Bostwick
November 10th, 2021 at 8:52 pm
Commented on: 211110

Bunch of 135 reps and pauses for a warmup then185-225-245-275-305. Probably should taken 235 or 255 to bring up the volume, but whatever. Was on a time crunch and a even worse, a motivation crunch.

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Michael Newton
November 10th, 2021 at 7:44 pm
Commented on: 211110

225-235-250-255-260


haven't gone this heavy since….2019?

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Tyler Crissinger
November 10th, 2021 at 6:24 pm
Commented on: 211110

185/205/205/225/225

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Braxton Glass
November 10th, 2021 at 4:28 pm
Commented on: 211110

58 yo m 5’5” 150lbs


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


ascending sets


95-115-145-165-185


last set re-racked bar between reps

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Michael Arko
November 10th, 2021 at 3:48 pm
Commented on: 211110

195-195-200-200-205


A little bit under my max but still challenging.

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Nate Gordon
November 10th, 2021 at 3:32 pm
Commented on: 211110

235-255-275-295-310

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Christian Simpson
November 10th, 2021 at 2:51 pm
Commented on: 211110

12/27/19: up to 225#

8/27/20: 235 (8 reps)

2/15/21: 250

7/25/21: 215/245 (3 reps)/275 (2 reps)

today: 205/225/245/255/265

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Jeffery Powell
November 10th, 2021 at 2:32 pm
Commented on: 211110

135, 155, 165, 175, 180


July 26th, 2021 at 8:46 am

Commented on: 210725

115, 135, 140, 145, 150.

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Tassio De Souza
November 10th, 2021 at 2:19 pm
Commented on: 211110

60-70-80-90-100 kg

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Randy Crooker
November 10th, 2021 at 1:39 pm
Commented on: 211110

170-175-180-185-190lbs


compare to 2-15-21

165-170-175-180-185

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Charles Meyers
November 10th, 2021 at 1:24 pm
Commented on: 211110

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

182.5-205-215-225-242.5

(edited)
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Sam Meixell
November 10th, 2021 at 12:50 pm
Commented on: 211110

1165-175-185-185-135

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Joe Conradi
November 10th, 2021 at 11:27 am
Commented on: 211110

5 sets of:


5 2x70#DBs front squat

10 2x70#DBs deadlifts

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Mike Andridge
November 10th, 2021 at 11:25 am
Commented on: 211110

2x5 @ 185#

3x5 @ 190#

m/51/175

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Ruiqin Huang
November 10th, 2021 at 4:49 am
Commented on: 211110

225-235-245-255-265#

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Steven Thunander
November 10th, 2021 at 3:26 am
Commented on: 211110

Globo scale: most globos have a rack, barbell and weights, so it shouldn't be a problem. If you are using iron plates consider using spotter arms in the rack or a spotter for heavier sets. If you only have a Smith machine and no rack in your globo let's load that up and hit some heavy squats (I know Smith machines are bad, but in Planet Fitness or some cruise ships this is it). If you only have dumbbells do heavy one legged variations of squats, such as weighted lunges, bench step ups, or pistol squats. Use the same set scheme as above, (5-5-5-5-5 each leg); if you max the dumbbell(s) do AMRAP sets.


Busy gym: Hog a rack and do it. If absolutely necessary allow others to work in, but avoid this at all costs.


Bodyweight/ equipmentless sub: let's work some one legged squat variation today, and finish with air squats. Pistols, lunges, jumping squats, ect. An idea is to spend time working pistols, or to do AMRAPs of 5 minutes each of pistols, walking or jumping lunges, then finish off with air or jumping squats. Then do a few hard sprints as a finisher.

(edited)
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Chris Sinagoga
November 10th, 2021 at 1:53 am
Commented on: 211110

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short and heavy. Squatting with heavy weight, high output with a long rest in between, little extra dose of stamina that makes it quite uncomfortable.


MAIN DECISION

Is my technique good enough for 5 reps to be a good dose?


TECHNIQUE SCALE

Same format, extend to 12+ reps per set, more sets.


CONSISTENCY SCALE

Don't take a full recovery. Game it out before hand to take a set rest in between (just enough to be able to make the lift but not enough to feel "ready" to lift, if that makes sense)


INTENSITY SCALE

Do a short sprint or burpee set before each squat set. See how your form holds up after heavy breathing.


INJURY SCALE

Upper-body - intensity scale, just sub one-arm from squats (most likely more than 5 reps)

Lower-body - 3 5-minute rounds of: 15 knees to elbows, 15 hip extensions. Rest 3-5 minutes between rounds.


MY STUFF

I actually did something yesterday with one of our kids who came in. So used today as more of a rest day. Practiced pistols between mopping segments of the floor and called that my squatting for the day. Also beat two of our soccer girls at soccer at the 4:30 session, which is just another testament to my athletic acumen.


GENERAL FEAR LEVEL: 6

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