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Friday

201016

Workout of the Day

61

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Post loads and mile time to comments.
Compare to 170225.

Comments on 201016

60 Comments

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Doug Brubacher
November 26th, 2022 at 12:24 am
Commented on: 201016

CFWUx2 10*20kg 10*40kg

60kg 65 70kg 75 80 85kg 85 90 90 90

11 min run (down to lamp post party green belt exit)

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Kury Akin
March 16th, 2021 at 1:43 pm
Commented on: 201016

FS @ 45. 55. 65. 75kg

BS. 80x3. 85x3. 90x3

Failed first rep attempt at 3x80kg so switched to BS. Short of time and strength recently so not pushing too hard.

Prev. 75.85.95.105.105.110.110.110.110.110kg

7:20

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MaKenan Sciandra
January 14th, 2021 at 9:17 pm
Commented on: 201016

125-145-165-175-195-215-225-235-245-255

Row 1.25mi 5:52

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Cy Azizi
December 8th, 2020 at 3:47 pm
Commented on: 201016

135,145,165,170,175,180,185,190(F),190(F),185. 7:52

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Nathan Michael King
November 13th, 2020 at 7:04 pm
Commented on: 201016

1 Mile Run 7:42

Front Squat

185/205/225/245/x/250/255/260

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Jeff Chalfant
November 7th, 2020 at 4:56 am
Commented on: 201016

175-185-205-210-220-ran out of time for 1’s until hours later and then just did 225 EMOM for 5 minutes. Stuff felt heavy today. Didn’t run. Walked 4 miles to get my mom to exercise instead.


179/41/69”

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Morgan Greene
November 6th, 2020 at 8:36 pm
Commented on: 201016

205-225-245-260-275-285-295-305-315(f)


6:22 mile

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Kevin Miller
November 6th, 2020 at 12:17 am
Commented on: 201016

M/47/67”/180

5x155

5x165

3x175

3x185

3x205

1x215

1x220

1x235

1x240

255 failed

1x240

I didn’t have 5# to make smaller increases


8:37 mile with mild cramping in my calves the first half.

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Giuseppe Petrillo
November 2nd, 2020 at 6:58 pm
Commented on: 201016

3x8 80 kg

1mile 6:22

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Ralph Keeley
October 24th, 2020 at 5:07 am
Commented on: 201016

M/34/6'/175#


x5: 185/205

x3: 225/255/280 (5# PR)

x1: 310 (5#PR), 275/275/235/235

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Eugenio Gonzalez
October 23rd, 2020 at 9:22 am
Commented on: 201016

Weight was static at 40lb, the mile was 7 min

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Michael Arko
October 21st, 2020 at 3:34 pm
Commented on: 201016

Completed this today, Wednesday 10/21:


Weights in pounds:


5x 95-110

3x 125-135-145

1x 150-155-160-165-170


I finally got a (cheap) rack this weekend! I worked alone but, with a spotting partner, I easily could have exceeded 170. Next time, that's the plan.


1 mile run: 8:03

Total run: 2.23mi in 18:35


Geez I'm slowing down. 2 years ago, I ran a mile in 6.5-7. Now it's 8??!!! Granted, this was after the FS and yesterday's weighted lunges, but still...

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Benjamin Schill
October 20th, 2020 at 1:30 pm
Commented on: 201016

M/43/6’3”/215

225/6:27


prev: 39 y.o.: 235/6:13

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Nathanael Akin
October 19th, 2020 at 6:32 pm
Commented on: 201016

135-145-155-165-175-205-220-215-205


6:02 1-mile run. PR within the last year has been 5:57, so I feel like I could break that soon!

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Courtney Guthrie
October 19th, 2020 at 12:39 am
Commented on: 201016

75-85-95-105-115(3 rep PR)-120-125-130-135(1 rep PR)-140(F)


8:29 golf course mile


F/24/5’5/140

CrossFit AFK

(edited)
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Jade Teasdale
October 18th, 2020 at 11:45 pm
Commented on: 201016

No rack! So squat clean into the # of front squats. 65-75-85-95-105-115-125-135-135 Ran out of plates. But 155 is my heaviest power clean, so I’m ok with that! 7:53 mile run. Got a terrible side stitch though!

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Jon Luke
October 18th, 2020 at 11:10 pm
Commented on: 201016

155-165

185-195-205

215-225-225-225-230


7 min amrap airdyne (ipo run)

447 right hand “punches” 🤛


34/M

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kevin robinson
October 18th, 2020 at 10:04 pm
Commented on: 201016

135x5

165x5


185x3

200x3

205x3


215x1

225x1

235x1

245x1

255x1 (out of weights)

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Jeffrey Howard
October 18th, 2020 at 7:07 pm
Commented on: 201016

M/25/5'8"/160lb

CrossFit AFK


205lb-225lb-235lb-245lb-255lb-265lb-275lb-285lb-295lb-305lb (miss)


6:10 (golf course mile)

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Chris Meldrum
October 18th, 2020 at 6:44 pm
Commented on: 201016

205x5

225x5

230x3

235x3

240x2 F

245x1

250 F

245x1

245 F

225x1


Started too aggressively again. Was totally spent after the triples. SLIPS between sets instead of mile run (nasty outside).


47m/5'10"/180

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Connor Galloway
October 18th, 2020 at 4:22 pm
Commented on: 201016

Connor Rx

115-135-155-155-155-185-185-185-185

9:33


Sheri Rx

95-95-115-115-115-115-115-135-135

9:28

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Karina Findlay
October 18th, 2020 at 2:58 am
Commented on: 201016

FS 85-85-100-100-100-115-120-125-130-135

1 mi run 8:17

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Hank McKibban
October 17th, 2020 at 5:50 pm
Commented on: 201016

155-185-195-210-220-225(f)-225-230-215-220

6:55


170228: 145-165-180-195-200-205-205-210-185-185

7:05

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Erik Dresner
October 17th, 2020 at 5:49 pm
Commented on: 201016

5@155-185

3@205-215-225

1@245-245-250-250-250


1600m run: 6:21


I chose to approach this as 10 strength sets rather than warmup sets to a 1RM. Legs pretty fatigued afterwards.


Mile run 25 seconds slower than PR, but after those squats, I’m ok with that time.

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Mike K
October 17th, 2020 at 4:36 pm
Commented on: 201016

still need lots of work on front squats including form

5 front squat with 45lb bar

5 front squat with 45lb bar

3 front squat with 65lb

3 front squat with 65lb

1 front squat with 75lb

1 front squat with 75lb

1 front squat with 75lb

1 front squat with 75lb

1 front squat with 75lb

1 mile run

16:19

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Jon Friedland
October 17th, 2020 at 4:15 pm
Commented on: 201016

PR!


10/17/20

95 115 135 135 140 145 055 165 165 165

8.23 Beech Hill Mile (5 min up, 3.23 down).


February 27th, 2017 at 11:34 am

95 115 115 135 135 135 145

7.42

All easy 2 days after 17.1 killer back workout.


JonNYC

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Myles Lance
October 17th, 2020 at 3:49 pm
Commented on: 201016

155-175-195-210-220-245-260-275-285-265

6:49

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David Nghiem
October 17th, 2020 at 1:25 pm
Commented on: 201016

3 mile run


185-185-205-225-245-255-255-255-265-275

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Claire Fiddian-Green
October 17th, 2020 at 1:18 pm
Commented on: 201016

95, 105, 115, 125, 135, 140, 145, 150, 155, 160 (PR)

1 mile run 8:49

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Tripp Starling
October 17th, 2020 at 7:18 pm

Congrats on the PR💪🏻

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Johan Larsen
October 17th, 2020 at 3:25 am
Commented on: 201016

155, 185, 215, 225, 255, 275, 295, 295, 295, 295♧ 2 mile run 14ish. 1 mile walk with a gallon of water from the store.

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Vanessa Branstetter
October 17th, 2020 at 2:16 am
Commented on: 201016

95, 115, 125, 130, 135, 140, 145, 155, 150, 160#

11.03 mile run in heavy wind. 😅

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sandy francisco duran perez
October 17th, 2020 at 12:32 am
Commented on: 201016

Front squat 5-5-3-3-3-1-1-1-1-1 reps

(229 lb-PR)


Run 1 mile

-----------------

Time: 06:54:37

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Christian Simpson
October 16th, 2020 at 11:24 pm
Commented on: 201016

135#(5)/160(5)/185(3)/195(3)/205(3)/

215/225/235/240pr/245pr...


Crap! Forgot the run after those prs...will edit in a few minutes... hopefully less than 8...


7:53, could've pushed it harder, much harder

(edited)
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David Smith
October 16th, 2020 at 11:21 pm
Commented on: 201016

I swapped them because the squat rack was busy when I arrived. Fresh mile and fatigued squats. Yay!


7:57 mile, then rest 2:00


5x195

5x215

3x225

3x235

3x240

1x250

1x260

1x270

1x270


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Troy Bruun
October 16th, 2020 at 11:17 pm
Commented on: 201016

FSQT

185-195-205-210-215-220-225-230-235-240


1 Mile Run

7:07

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Mack John
October 16th, 2020 at 9:56 pm
Commented on: 201016

Front squat 5-5-3-3-3-1-1-1-1-1 reps

135-185-225-235-245-255-265-275-

295-305


Run 1 mile: 5:25

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Michael Macias
October 16th, 2020 at 9:55 pm
Commented on: 201016

75,95,115 x5

135, 135, 145 x3

155, 165, 185, 195 fail, 185 fail, 165 x1

run 7:56


just beginning

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Charlie Pokorny
October 16th, 2020 at 8:40 pm
Commented on: 201016

x5: 225-235

x3: 245-255-265

x1: 275-285-295-305(f)-275

1 mile run in 7:45

Happy with good depth on the squats.

I used to be OK at running.

After a series of calf-strains and a broken toe, now I'm grateful just to be able to move.

m/52/5'11"/200#

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Kreg Smead
October 16th, 2020 at 8:33 pm
Commented on: 201016

Did all front squat reps x3 as all I have is a barbell and worked on form.


then ran w/ no clock.

walked more than I ran. But I got it done.

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Joshua Williams
October 16th, 2020 at 8:29 pm
Commented on: 201016

Front Squat:

5 at 135#

5 at 185#

3 at 205#

3 at 225#

3 at 245#

1 at 275#

1 at 285#

1 at 290#

1 at 295#

1 at 300

1 mile run: 8:44

no PRs but still a good training session!

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Js Smith
October 16th, 2020 at 7:50 pm
Commented on: 201016

Did a mile after yesterday’s WOD 11:14

2 x 5: 65, 65# 

3 x 3: 75, 85, 85

5 x 1: 95, 105, 105, 115, 115(f) couldn’t get back up

not sure the knees will give me another run. Will see how things look after PT


local path marked every 1/10th mile. Subbed 1:1 sprint/recovery

53.89/53.7/50.13/50.34/48.96/48.83/48.25/45.57/45.64/45.84

(edited)
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Steve Day
October 16th, 2020 at 7:22 pm
Commented on: 201016

Front Squat

5 x 165, 175lbs

3 x 185, 195, 205lbs

1 x 210, 215, 220, 225, 230lbs


1 mile run - 6:10


It's been a looong time since I tested my mile run time. I'll consider this the old me PR.

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Chris Broomes
October 16th, 2020 at 7:17 pm
Commented on: 201016

Rx:

155#,165#,185#,205#,215#,225,235#,245#,250#,255#(PR)


1 mile Run - 9:34 (i'm not a runner, but I could have gone faster)

M/48/5'5"/190


https://youtu.be/EEke-pp9dN8

(edited)
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Nicole Deaver
October 16th, 2020 at 7:14 pm
Commented on: 201016

Front squats

10-65#

10-95#

10-105#

5-115#


Mile: 8:41 - not my fastest but not my slowest either.

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Shaun Stapleton
October 16th, 2020 at 7:04 pm
Commented on: 201016

135-185-225-245-255-275-295

Back started to round at 295 so I stopped.


1 mile: 7:02


35/195/5’9/M

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Tripp Starling
October 16th, 2020 at 5:21 pm
Commented on: 201016

85(5)- 105(5)- 125(3)- 135(3)- 145(3) -155(1)- 160(1)- 165(1) - didn't do last two sets

Mile 6:23


Jackie:

35-45-55-65-65-70-75-80-85

Mile 9:59 PR!

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Coastie Nick
October 16th, 2020 at 3:32 pm
Commented on: 201016

Rx’d

135-155-175-195-205-225-235-245-255-260(PR)


7:21

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Charles Meyers
October 16th, 2020 at 2:00 pm
Commented on: 201016

Front squat 5-5-3-3-3-1-1-1-1-1 reps 115-135-145-155-165-180-205-222.5-235

Run 1 mile11:20 Assault Air Runner

(edited)
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Randy Crooker
October 16th, 2020 at 1:07 pm
Commented on: 201016


2 x 5: 125, 135lbs

3 x 3: 145, 150, 155lbs

5 x 1: 165, 170, 185, 190, 195lbs(pr)

1 mile: 7:16

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David Williams
October 16th, 2020 at 1:06 pm
Commented on: 201016

M/36/170lb/5’7”


135x5

155x5

175x3

185x3

195x3

205x1

215x1

220x1

225x1


Out if time for run, will get a 5k in later today

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Marty Pochop
October 16th, 2020 at 11:45 am
Commented on: 201016

Been doing the .com workouts for quite a bit but finally got singed up to comment.


FS:

Sets of 5: 135 & 155 lbs

Sets of 3: 175, 185, & 195 lbs

Sets of 1: 205, 215, 225, 230, & 235 lbs


Run: 7:57

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Mike Andridge
October 16th, 2020 at 11:25 am
Commented on: 201016

rx

95/95

115/115/115

130/140/150/160/160

into

1 mile run

11:14

m/50/175

Turned into a "practice day" real quick:)

Run was slow, but no calf pain

compare to

worked up to FS pr of 200#

1 mile run @ 10:30

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Lincoln Kerger
October 16th, 2020 at 10:39 am
Commented on: 201016

Practice’ish day? Treated it kinda like a ‘find my 5’ sort of thing doing 5-10 reps per set. Started at 95# and increased in 10# increments until 165#. Stopped there only because I was running out of time this morning.

1 mile in 7:21. Slow for me but those FS definitely had an impact.

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Stacey Thompkins
October 16th, 2020 at 9:47 am
Commented on: 201016

M/46/6'2"/185#


DB goblet squats rep scheme as rx'd

95/105

115/120/125

135/140/150/155/158#


100 cal AB

6:44

(edited)
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Gang Zhou
October 16th, 2020 at 8:30 am
Commented on: 201016

Front squat : 185#-195#-205#-225#-225#-245#-255#-265#-275#-275#

Row 2000m 7:10

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QiHui Xing
October 16th, 2020 at 8:12 am
Commented on: 201016

175cm/75kg/29age.

Front squat : 90-95-100-105-110-115-120-125-130-x135KG.

Run 1 mile : (6'53'')

https://youtu.be/3pBYYFV1IF0

(edited)
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Chris Sinagoga
October 16th, 2020 at 2:05 am
Commented on: 201016

Champions Club Scaling Notes


RANT

Practice day or testing day, pick one.


WHAT ABOUT THE MOVEMENTS

Front squat - squatting with heavy weight and an extra demand on upright torso (which requires more ankle and hip stability and ROM)

Run - monostructural movement that can let you maintain an uncomfortably fast pace throughout, also with an added fatigue factor built in beforehand (squats)


WHAT ABOUT THE FORMAT

Box says it all in the video


TECHNIQUE SCALE

Pick one


CONSISTENCY SCALE

10 rounds for time of:

200-meter run

Front squat (low number if heavy, high number if light)


INTENSITY SCALE

Pick one


MY STUFF

Not a proud day of training for me. Ran a 5:36 mile cold then did two or three sets of 5 front squats at 135 and called it a day. I let my lack of desire to work out get the best of me.


GENERAL FEAR LEVEL: 8

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Lincoln Kerger
October 16th, 2020 at 10:42 am

Um, 5:36 is moving. You still got out there and did something. That’s the most important thing. We all have those days where we just don’t feel like training.

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Chris Sinagoga
October 16th, 2020 at 4:21 pm

Just checking the box. As weird as it sounds I actually thought of your comment after I finished my mile yesterday - the comment from the 800/25/15 workout about how it felt like you were going faster than you actually were.

(edited)
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