Tuesday

220705

Workout of the Day

46

Back squat 3-3-3-3-3 reps

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Scaling:
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

The Back Squat

2

The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability.

Watch The Back Squat

All You Need is a Level 1

6

"All you need in order to become a CrossFit trainer or open an affiliate is a weekend seminar." As CrossFit coaches, we’ve heard this criticism before. But pull back the layers and what is often perceived as a criticism is actually something we’re quite proud of here at CrossFit.

WatchAll You Need is a Level 1

Comments on 220705

46 Comments

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Nate Gordon
September 3rd, 2022 at 12:35 am
Commented on: 220705

255-275-295-315-327.5pr

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Damian Truchel
July 21st, 2022 at 6:53 pm
Commented on: 220705

90-110-130-150-166kg

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Courtney Guthrie
July 20th, 2022 at 4:35 pm
Commented on: 220705

100-115-130-145-103(x5)


last time 140


F/25/5’5/150

CrossFit AFK

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Jeffrey Howard
July 18th, 2022 at 4:48 pm
Commented on: 220705

M/26/5'8"/170lb

CrossFit AFK


Sc - 5-5-5-5 reps

320lb-320lb-320lb-320lb

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James Tucker
July 17th, 2022 at 10:11 pm
Commented on: 220705

Heavy day, fun day!


275, 295, 315, 345, 355#(fail)


Still got a PR at 345# so I'm stoked

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Morgan Greene
July 17th, 2022 at 6:36 pm
Commented on: 220705

300-310-320-330-330x2


start at 315# next time

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Park Hyunwook
July 13th, 2022 at 7:08 pm
Commented on: 220705

m/49/86


255-275-295-300(1)-295(2)

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Christian Simpson
July 11th, 2022 at 5:54 pm
Commented on: 220705

Today: 225#/275/295/305/315f(1)


11/19/19: up to 225#

10/11/20: up to 265#

12/21/20: up to 255#

12/16/21: up to 300#

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Manchild Manchild
July 11th, 2022 at 5:43 pm
Commented on: 220705

MaxRack, E4.5MOM


155, 175, 195, 215, 235(f, 2 reps)

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Ralph Keeley
July 10th, 2022 at 2:02 am
Commented on: 220705

M/36/6’/170#


275/285/290/300/285


Deo gratias

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Viktor Kobrusev
July 8th, 2022 at 7:17 pm
Commented on: 220705

Back squat 3-3-3-3-3 reps


242.5x3;264,5x3;286x3;308x3;330x2

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Justin Doran
July 7th, 2022 at 2:34 pm
Commented on: All You Need is a Level 1

From my perspective, the answers in this video all supported the idea that the L1 is all that is needed to BEGIN COACHING. That answers the first part of the question but not the second; "is the Level 1 all that is needed to open an affiliate"? I agree that the L1 is great. I agree that a lot of other fitness certifications fail to provide practical experience. With that said, in case anyone is watching this video and reading the comments and thinking about opening an affiliate, please consider this: The best way to become a great coach is to go work under a great coach who is willing to mentor you. Do this before opening an affiliate. Not only will you hone your coaching skills, but you'll also get an example of what to do/ what not to do in business. Running an affiliate is a huge undertaking. I've owned my current affiliate for the past 8 years. In that time, I've seen at least 8 other CrossFit gyms in my area close down. The Level 1 does not prepare you for running a business (I don't fault CrossFit for this, that is not the goal of the cert). In addition to first working at a great affiliate, also consider paying a business mentoring group. You'll spend a lot of money up front but you'll end up saving many times that amount by avoiding the many pitfalls of running a gym.

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Jim Rix
July 7th, 2022 at 2:25 pm
Commented on: 220705

185-195-205-215-195#


211221: 195-205-215-215-215#


59/5’8”/155

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Dezert Sky Kiddoo
July 7th, 2022 at 2:30 am
Commented on: 220705

185-205-225-235-235

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Jeffery Powell
July 6th, 2022 at 9:31 pm
Commented on: 220705

135

155

175

185

190

Could probably go heavier.

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Mike Andridge
July 6th, 2022 at 8:18 pm
Commented on: 220705

185

185

205

215

220

m/52/175

less than compare to

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Alexandre Beaulieu
July 6th, 2022 at 3:32 pm
Commented on: 220705

235/265/285/305/320

M/35/192

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Fabian Delaflor
July 6th, 2022 at 10:51 am
Commented on: 220705

5 rounds

12 back squats #95

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James Gentile
July 6th, 2022 at 1:46 am
Commented on: 220705

completed in the a.m. home gym. checked the box kind of day after the 4th holiday celebrations.


225-235-245-255-260


2021 - failed at 265

2020 - up to 260

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Kobe Breazeale
July 6th, 2022 at 12:48 am
Commented on: 220705

110,120,135,145,155

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Steve Day
July 5th, 2022 at 11:32 pm
Commented on: 220705

Traveling with limited “gym”.

Worked on a leg press machine mixed in with dumbbell overhead squats.

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Sam Meixell
July 5th, 2022 at 10:32 pm
Commented on: 220705

195-205-215-225-235 (3 Rep PR)

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Derek Eason
July 5th, 2022 at 9:40 pm
Commented on: 220705

300-300-300-300-300lbs.


*No Belt.


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Shane Azizi
July 5th, 2022 at 9:05 pm
Commented on: 220705

225, 230, 235, 240, 245 Rx

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Antonio Alves
July 5th, 2022 at 9:05 pm
Commented on: 220705

With a 30 kg bar:

--

Back squat:

15 + 20 + 30 + 20 + 15 reps

2' rest between sets.

--

5 km easy run during lunch break

Peace.

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Travis Schwartz
July 5th, 2022 at 8:56 pm
Commented on: 220705

275-295-305-315-320

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Lincoln Kerger
July 5th, 2022 at 8:40 pm
Commented on: 220705

Chris' Coordination Scale

10 reps each

95-115-135-155-175#


Legs are in rough shape today, so I kept it light focusing on technique and consistent timing at each weight increase. Lots of scales practice, planks, jump rope work, and stretching too.

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John Clarke
July 5th, 2022 at 8:35 pm
Commented on: 220705

135-155-175-175-185


Hadn't done back squats since early 2020 - no rack in the garage. Spent some time after doing 5s @ 160 w/planks & handstands in between.

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Coastie Nick
July 5th, 2022 at 8:05 pm
Commented on: 220705

Today: 205-225-245-265-285-305


211216: 205-225-245-265-285-305


201221: 230-255-275-290-300


201011: 230-255-275-290-300

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Albert Kombe
July 5th, 2022 at 7:29 pm
Commented on: 220705

225-245-265-285-295lbs

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Aaron Brumit
July 5th, 2022 at 7:00 pm
Commented on: 220705

185lbs-195-200-185-185

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George Simmons
July 5th, 2022 at 5:02 pm
Commented on: Workout Tips

185

225

245

265

275

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Michael Arko
July 5th, 2022 at 4:42 pm
Commented on: 220705

200-210-220-225-225


Last time ranged from 175 to 210 but with shorter rests.

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Melissa Ondesko
July 5th, 2022 at 2:03 pm
Commented on: All You Need is a Level 1

The L1 was the equivalent of the Pilates certification that I did a couple decades ago that required that I observe 100 hours, do 100 hours myself, and instruct 100 hours before I could test out for my certification that was all essay questions, a practical test of me instructing someone on a machine that the test proctor chose, and a performance test. I put in that time in CF the years before I decided to step on the other side of the class and lead. The test was not easy by any stretch, and I have done numerous certifications in fitness, and brought 20 years of fitness experience into my CF coaching. People pursue the L1 because they love the sport and want to inspire others, so they have a few years of CF under their belt. The L1 gives you what they were mentioning; theory, application, and hands on with people at a higher level than you. Coaching is a continuing process of gaining time coaching, experience in continuing education, and experience in your peers' classes.

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Amedeo Alessio Cerea
July 5th, 2022 at 2:02 pm
Commented on: 220705

Kg: 60-70-80-90-100

(edited)
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Jonathan Elmore
July 5th, 2022 at 1:29 pm
Commented on: 220705

Warm up 125 lunges

115-165-195-215-225-245-PR 255

Is it weird that my Deadlift PR is 265? It might be that I’ve had on going back problems, but today I felt good.

Oh well more PRs to come!

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Farkhod Akhmedov
July 5th, 2022 at 12:35 pm
Commented on: 220705

Back Squats

3-3-3-3-3

80 kg × 3

85 kg × 2

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Luis Oliveira
July 5th, 2022 at 10:33 am
Commented on: 220705

100 Kg


Cheers!

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Chris Sinagoga
July 5th, 2022 at 2:00 am
Commented on: 220705

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High output followed by long rest. Squatting with demand on the posterior chain, single modality, stamina playing a factor also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


COORDINATION SCALE

Same format, do like 10+ reps per set


POWER SCALE

As listed, just don't sacrifice the time it takes to complete a set. Once you get heavy enough to count a weight as the first set, all sets can only last that long at the most.


I DON'T HAVE EQUIPMENT TO DO THIS AS A MAX EFFORT SCALE

Keep to the theme of high output followed by long rest. Do this with running, burpees, rowing, etc. Or think about the single modality scale; not saying it was the best thing but during high school and college I would do a specific basketball workout most times I saw run-only or lift-only workouts pop up.


MY STUFF

I'm a day behind, so I did Badger today with the 5:30 session - updated on yesterday's. Big ups to Mrs. Tara, Coach Casey, and Bubs for working out with me, as well as the Vans and Mr. Kuiper for sticking around to cheer on.


GENERAL FEAR LEVEL: 5

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Vicente Quezada
July 5th, 2022 at 1:51 am
Commented on: All You Need is a Level 1

Yeah!!

Shout out to my CrossFit Lvl 1 and Lvl 2 Instructors

Pablo Cariman and Carlos Andrade

They show me to follow greatness by teaching CrossFit to others

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Charles Meyers
July 5th, 2022 at 12:11 am
Commented on: 220705

December 16th, 2021 at 5:14 am

Commented on: 211216

Back squat 3-3-3-3-3 reps

190x3-207.5x3-232.5x3-252.5x3-277.5x3-302.5x3

220705

Back squat 3-3-3-3-3 reps

175-195-215-245-275-300-310(1)

(edited)
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Chris Hiles
June 16th, 2022 at 3:41 pm
Commented on: All You Need is a Level 1

Thanks for posting the link to "comment 20". I wasn't aware of this and it was fascinating to read the thread.

The 2 standout comments for me were Denise (she was one of the coaches at my 1st L1 back in 2013 - I had to take it again to renew my license after I couldn't get a place on a L2 in time)

"... and when we get the right people in the right position to positively affect others, they will do everything they need to do to get themselves in the right place to take care of any population that walks through the door"

and Nicole:

"World-class coaches aren't born, they have to have a development process".

I've been coaching for 3 years (minus Lockdown time) in my box and I'm a much better coach now than I was when I began. I'll also be a much better coach this time next year and so on.

The "development process" never ends and the L1 is a great place to start.

(edited)
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Chris Sinagoga
June 16th, 2022 at 1:30 am
Commented on: All You Need is a Level 1

Damn! Joe and Chuck didn't get any love!?

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Shane Angus
June 14th, 2022 at 11:42 pm
Commented on: All You Need is a Level 1

Thank you Joe for the reference to Comment #20.

https://www.crossfit.com/workout/2015/08/05#/

(edited)
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David Whiteman
December 28th, 2021 at 7:09 pm
Commented on: The Back Squat

Might be the difference between a high bar vs. low bar squat. In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.


Check out this site below for more in depth insights between the two.


https://barbend.com/high-bar-versus-low-bar-squats/

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Jim Rix
May 25th, 2019 at 7:55 pm
Commented on: The Back Squat

I don't know how he keeps his torso so vertical. I think I'm way further forward when I don bs, esp. heavier ones.

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