Wednesday

220810

Workout of the Day

43

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments.
Compare to 211228.

Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

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

The Shoulder Press

1

Never is the stabilizing role of the abdominals more critical than when attempting to drive loads overhead. We train our athletes to think of every exercise as an ab exercise. This is essential in the overhead lifts. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press — the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation.

WatchThe Shoulder Press

The Deadlift

7

The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

WatchThe Deadlift

Comments on 220810

49 Comments

Comment thread URL copied!
Gregory Orsi
October 4th, 2022 at 9:05 am
Commented on: 220810

170kg

70kg

210kg

Comment URL copied!
Morgan Greene
September 6th, 2022 at 8:08 pm
Commented on: 220810

365

175

415


955

Comment URL copied!
Jeff Chalfant
August 31st, 2022 at 9:53 pm
Commented on: 220810

320+165+425= 910.

failed at 330-170-455…


Thought I’d done this more recently but I couldn’t find record of having done it in the past year. No PR’s. Deadlift weak today even in belt. Squat in shoes, wraps, belt and sans shoes. 165 press felt surprisingly good but hard. Got off balance at 170 and it threw me off.


“warmup” was 10 empty barbell good mornings, then build ups.


1809#43y176cm

Comment URL copied!
Jeffrey Howard
August 27th, 2022 at 11:55 pm
Commented on: 220810

M/26/5'8"/165lb

CrossFit AFK


915lb (335lb-355lb-380lb(PR) 5lb PR on back squat. 125lb-130lb miss-130lb matched current PR. 405lb-410lb miss-410lb miss, 5lb under current PR. Happy with this, my body was not feeling a heavy day, let alone the Total.)


Lesson Plan

On a 20ft lane, down and back

Skips

10sec. Arch hold

Power skips

20sec. Arch hold

Internal rotation skips

30sec. Arch hold

External rotation skips

40sec. Arch hold

High knees

10sec. Hollow hold

Butt kickers

20sec. Hollow hold

Broad jump

30sec. Hollow hold

Duck walk

40sec. Hollow hold

Specific Warm-up

Slow and controlled with a PVC

10 back squats

10 shoulder presses

10 deadlifts

Build-up/Workout of the day

5-4-3-2 reps

Attempts

1-1-1 reps

Perform this for back squat, press, and deadlift

Skill

4-6 minutes Practice Planche Holds, floor or parallettes

-frog stand

-planche lean, pseudo from plank or feet on rower seat

-ball/tuck

-single leg

-full

Comment URL copied!
Marlies Severyn
August 23rd, 2022 at 11:12 pm
Commented on: 220810

Did this instead of todays WOD (220823). Lotsa lightening in south central TX 😬


42/f/165

375 lbs total:

135# back squat/85# press/155# deadlift


Pretty happy with that actually

Comment URL copied!
Will Norris
August 16th, 2022 at 2:44 pm
Commented on: 220810

Age: 35

6’

208#

Back squat: 465

Shoulder Press: 235

Deadlift: 520

(edited)
Comment URL copied!
James Tucker
August 14th, 2022 at 9:47 pm
Commented on: 220810

Haven't really been lifting for a minute, was focused on getting some better at running, so this was a solid test to see were I am at. Some losses, but not to bad.


BS: 335#

SP: 115#

DL: 355#

Comment URL copied!
Aaron Brumit
August 14th, 2022 at 4:56 pm
Commented on: 220810

BS: 215, SP: 115, DL: 255

Comment URL copied!
Alexandre Beaulieu
August 13th, 2022 at 3:01 pm
Commented on: 220810

BS: 355. Miss 365.

SP: 192. Miss 197

DL: 455. Miss 485

Total: 1002

M/35/197

Comment URL copied!
Ralph Keeley
August 12th, 2022 at 11:52 pm
Commented on: 220810

M/36/6’/174#


BS: 335

SP: 165

D: 385


Tot: 885


Deo gratias

Comment URL copied!
Hershel Praeger
August 12th, 2022 at 9:57 pm
Commented on: 220810

Back squat 215

Shoulder Press 130

Deadlift 315

=660 lbs total

Kinda frustrating this is a weakness [Strength] have plateaued for some time now..

Need to switch things around otherwise remaining stagnant..

truth is - don't focus enough on this aspect of fitness....ty HQ for exposing my weaknesses 🙄😏

Time to target them 🎯

Comment URL copied!
Steve Day
August 12th, 2022 at 4:38 pm
Commented on: 220810

Back Squat - 285lbs

Shoulder Press - 155lbs

Deadlift - 345lbs


Total 785lbs

Comment URL copied!
James Gentile
August 12th, 2022 at 3:51 pm
Commented on: 220810

completed 8/10. at the Y.


Back squat - 315lbs

Shoulder press - 165 lbs (PR)

Deadlift - 405 lbs


885 lbs total.


211228 - BS - 300, SP - 155, DL - 375 = 830 lbs

Comment URL copied!
Jon Abundis
August 12th, 2022 at 4:24 am
Commented on: 220810

Back Squat: 205 lb

Shoulder Press: 105 lb

Deadlift: 205 lb


*felt great, especially for my hurt knees*

Comment URL copied!
Tyler Hawkins
August 11th, 2022 at 4:17 am
Commented on: 220810

Back Squat 165

Shoulder Press 120

Deadlift 220

Comment URL copied!
Dezert Sky Kiddoo
August 11th, 2022 at 4:03 am
Commented on: 220810

835lb total, new PR!


BS = 305 PR

P = 135

DL = 395

Comment URL copied!
David Smith
August 11th, 2022 at 2:18 am
Commented on: 220810

295

165 (+20 lbs)

345 (+30 lbs)


From 201019:

Squat 295

dead 315

press 145


Happy with some improvements. Really bummed about my squat, frankly.

(edited)
Comment URL copied!
Bryan Horsford
August 11th, 2022 at 2:06 am
Commented on: 220810

Age - 31

Height - 6’2

Weight - 210



425 back squat

175 strict press

465 deadlift


1065 total


I did this workout at home instead of at the gym…I only have 480 lbs of weight and I’d have to load a dirty bar (uneven) to go higher than 465. So my deadlift is lower than usual in my total but I’m happy with this coming back from a shoulder injury…this is about 85 percent of my best total post injury (shoulder from football years ago) so I’m stoked…

(edited)
Comment URL copied!
Lincoln Kerger
August 11th, 2022 at 1:06 am
Commented on: 220810

Checked the box'ish today. Focused on technique and as trial for my back. Not doing 1RM for the time being.

Worked up to 5-7 reps each

BS 185#

SP 105#

DL 235#

Comment URL copied!
Sean Bowrin
August 11th, 2022 at 12:12 am
Commented on: 220810

Squat 325

Press 138

Deads none, back injury

Comment URL copied!
Jonathan Schafer
August 10th, 2022 at 10:49 pm
Commented on: 220810

790 total.

380 squat

225 strict press

185 deadlift (can’t do much due to back injury)

Comment URL copied!
Alex Ciasca
August 10th, 2022 at 10:30 pm
Commented on: 220810

955 total.

355 squat.

155 press.

445 deads.


970 is my PR. One day gonna hit that 1000 mark!


39/m/6-4/215

Comment URL copied!
Luis Oliveira
August 10th, 2022 at 8:50 pm
Commented on: 220810
Comment URL copied!
Antonio Alves
August 10th, 2022 at 8:35 pm
Commented on: 220810

Modified

--

5x 1-minute AMRAP sets of:


Back squats @ 25 kg bar

Shoulder press @ 25 kg bar

DB deadlifts @ 2x 15 kg DB

2' rest between sets


B/ Squats: 11/12/14/14/15 = 66 (compare to: 63)

S/ Presses: 11/9/9/8/6 = 43 (compare to: 46)

Deadlifts: 22/24/25/21/21 = 113 (compare to: 110)

-

Peace.

Comment URL copied!
Kobe Breazeale
August 10th, 2022 at 4:53 pm
Commented on: 220810

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep


BS - 170

SP - 105

DL - 230


Total - 505


M/23/130lbs


Comment URL copied!
Brian Louchis
August 10th, 2022 at 4:39 pm
Commented on: 220810

778 PR by 3

BS - 270

SP - 153

DL - 355

Comment URL copied!
Jonathan Elmore
August 10th, 2022 at 3:38 pm
Commented on: 220810

Total 695: BS 255, SP 155, DL 285 Pr.

Wife 5ft. Body weight 86lb.

Total and first time maxing 200: BS 65, SP 35, DL 100

Comment URL copied!
Jim Rix
August 10th, 2022 at 3:32 pm
Commented on: 220810

Nice job, Mike. And you’re right…your gym, your rules!

Comment URL copied!
Jim Rix
August 10th, 2022 at 3:30 pm
Commented on: 220810

12 min AMRAP

12 kb swings, 53#

12 shoulder press, 65#

12 ring dips

4 rounds + 10 kb swings


59/5’8”/157

Comment URL copied!
Tom Cuff
August 10th, 2022 at 1:59 pm
Commented on: 220810

495

125 press

185 squat

185 deadlift

Comment URL copied!
Douglas London
August 10th, 2022 at 1:22 pm
Commented on: 220810

275 kg | 92.5-52.5-130 kg

Comment URL copied!
John Clarke
August 10th, 2022 at 12:45 pm
Commented on: 220810

First real Total since (200120) - no squat stand in the garage:


BS - 210 (205)

SP - 110 (110)

DL - 320 (315)


640 (PR)

Comment URL copied!
Mike Andridge
August 10th, 2022 at 12:36 pm
Commented on: 220810

BS 255# ***

SP 150#*

DL 290#

m/52/175

*** Did BS yesterday and did some triples at 235# and a single at 255#

*SP ties pr for CF total from 2014, but technically I didn't do BS before hand---but it's my gym, and I'm taking it:)

compare to

BS 250#

SP 145#

DL 275#

m/51/175

Comment URL copied!
Nicole Christensen
August 10th, 2022 at 12:32 pm
Commented on: Workout Demo

Hell yea!! This is awesome Rena and Jesse!!

Comment URL copied!
Bert Trabing
August 10th, 2022 at 12:05 pm
Commented on: 220810

Age-33

Weight-175

Height-5’-8”


1,000lb Total

Back Squat-395

Shoulder Press-185

Deadlift-420

Comment URL copied!
Travis Shelton
August 10th, 2022 at 11:56 am
Commented on: 220810

Back Squat 315

Shoulder Press 185

Deadlift 345

Comment URL copied!
Joshua Brown
August 10th, 2022 at 7:21 am
Commented on: 220810

Squat 285

shoulder press 165

deadlift 315

Comment URL copied!
Chris Sinagoga
August 10th, 2022 at 2:03 am
Commented on: 220810

Champions Club Scaling Notes


RANT

Nothing to rant about today


WORKOUT THEMES

Weightlifting. Single modality (kind of). A test of absolute strength, but with a little bit of strategy involved.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


TECHNIQUE SCALE

Pick one lift, do sets of 10+ reps


CONSISTENCY SCALE

As is, go 7 seconds on the way up and 7 seconds on the way down of each lift


INTENSITY SCALE

Do a short sprint or burpee set before each lift


MY STUFF

Did a bunch* of sets of strict press at 135 between cleaning stuff

*by a bunch I mean some**

**by some I mean 5

Also pretty much skipped the entire 11 am session to play 2-on-2 with Owen, Chase, and Aaron. We ended 1-0***

***after a few warmup losses


GENERAL FEAR LEVEL: 4

Comment URL copied!
Christian Simpson
August 10th, 2022 at 1:28 am
Commented on: 220810

Today: 315/160/365 = 840#


12/28/21: 315pr/155/355 = 825#

8/4/21: 275/145/345 = 765#

10/19/20: 305/155/370 = 830#

6/21/20: 285/150/345 = 780#

1/20/20: 245/125/300 = 670#

(edited)
Comment URL copied!
Charles Meyers
August 10th, 2022 at 1:12 am
Commented on: 220810

Back squat, 1 rep 315 lbs

Shoulder press, 1 rep 160 lbs

Deadlift, 1 rep 325 lbs

Total 800 lbs

(edited)
Comment URL copied!
Bruce Jacobs
April 9th, 2022 at 11:31 am
Commented on: The Deadlift

Anyone reading this lacking the benefit of proper coaching should be aware that you can tie your back into knots doing it wrong by being forward onto your toes. That happened to me until a coach said "stay on your heals". Fixed, instantly. Now I'm happily at 2x bodyweight, and it feels easy. All those deadlifts in the open were a breeze.

Comment URL copied!
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/

Comment URL copied!
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.

Comment URL copied!
Max Guida
January 19th, 2019 at 9:17 pm
Commented on: The Shoulder Press

My god, I never knew how bad my form was until I watched this video and gave it try. I'm pretty sure 95% of my body was pushed ahead of the bar. Tried using proper form with an empty bar and quickly felt the difference in my whole body.

Comment URL copied!
Brittney Saline
January 9th, 2019 at 2:23 am
Commented on: The Deadlift

Some people call the deadlift dangerous. Think those people will ever need to pick something up off the ground? It's dangerous NOT to train the deadlift.

Comment URL copied!
Rory Mckernan
January 9th, 2019 at 11:38 pm

Once upon a time it was called the Health Lift, true story. It was a lot harder to villainize back then, I'm guessing.

Comment URL copied!
Louis Cypher
February 4th, 2019 at 2:45 pm

Rory McKernan. No it wasn't. Do you have a citation for that?

Comment URL copied!
Matthew Swift
May 6th, 2019 at 4:57 pm

https://physicalculturestudy.com/2017/05/26/the-somewhat-complete-history-of-the-deadlift/

Comment URL copied!
Aidan Foley
January 12th, 2021 at 5:53 pm

The only dangerous dead is the turtle-back deads. It's not only painful, but also painful to watch.

Comment URL copied!