Monday

210621

Workout of the Day

38

Back squat 5-3-3-3-1-1-1-1-1 reps

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Compare to 071212.

Scaling:
Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics.

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Comments on 210621

50 Comments

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Shawn Hakimi
August 20th, 2024 at 3:16 pm
Commented on: 210621
225-230-240-245-250-255-260-265-270

(read the workout wrong and did an extra set of 5's, and one less set of the 1's)
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Doug Brubacher
October 17th, 2023 at 2:35 am
Commented on: 210621
CFWUx2 10*20kg 10*40
60kg 70-80-85kg 90-90-95-95-100kg
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Sebastian Wieczorek
August 4th, 2021 at 2:20 pm
Commented on: 210621
July 28th 2021

wu: bike, pvc, bar
skill: balance board

wod: 			BSQ
			5-3-3-3-1-1-1-1-1
75/80/82,5/85/87,5/92/95/97,5/100 kg

post: download, accessory low back, bike, stretching
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Cor Oz
July 21st, 2021 at 7:55 pm
Commented on: 210621
Previous:
205
225, 235, 245
255, 265, 275, 285 PR

Warmup:
  1. 5 x 135
  2. 3 x 185
  3. 2 x 205

  1. 5 x 215 ☑️
  2. 3 x 235☑️
  3. 3 x 245☑️
  4. 3 x 255☑️
  5. 1 x 265☑️
  6. 1 x 275☑️
  7. 1 x 285☑️
  8. 1 x 295☑️pr 
  9. 1 x 305☑️pr
  10. Extra 1 x 315☑️pr
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Jeff Chalfant
July 12th, 2021 at 4:31 am
Commented on: 210621
Today
225-245-255-265-275-295-295-300-305
”compare to” was almost 14 years ago:

140x5
190x3
200x3
210x3
230x1
240x1
260x1
270x1 
290-miss x2
(edited)
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Dan Morris
July 7th, 2021 at 12:30 am
Commented on: 210621
225
245
255
265
275

42 / 6’0 / 190
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Jessica Kroenke
July 5th, 2021 at 4:18 pm
Commented on: 210621
Haven't done squats in ages so used this to work on ROM
Weights for record keeping:
18#-30-45-55-65-75-95-105-115

Note: Lost some lumbar integrity in last lift.
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Jeffrey Howard
July 5th, 2021 at 12:21 am
Commented on: 210621
M/25/5'8"/155lb
CrossFit AFK

215lb-235lb-245lb-265lb-285lb-300lb-320lb-330lb-340lb
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Aaron Brumit
July 4th, 2021 at 3:09 pm
Commented on: 210621
X5 165
X3 175,185,195
X1 205,215f
stopped there and drilled 5x5 at 135.
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Mario Cruz
July 2nd, 2021 at 12:59 am
Commented on: 210621
5x115
3x 145-165-195
1x 215-225-235-250-260
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Ralph Keeley
June 29th, 2021 at 4:13 am
Commented on: 210621
x5: 225
x3: 245/265/275
x1: 295/305/315/310/305
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Leonel Manzilla
June 27th, 2021 at 12:10 am
Commented on: 210621
Rx male 23y 83kg 175cm 

5, 255
3, 305
3, 335
3, 355 hard AF
1, 375
1, 395
1, 375
1, 355
1, 355

I dropped 405, guess another time

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Kevin Flowers
June 26th, 2021 at 9:35 pm
Commented on: 210621
M/56/6'1"/178

Back squats

5 x 225
3 x 240, 250, 260
1 x 275, 285, 295, 305*

*305 was so slow out of the hole, I stopped there. just happy to get >300#
(edited)
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Brett Eckles
June 26th, 2021 at 12:04 pm
Commented on: 210621
135-165-165-165-185x4-205x1

kept it light

M/28/6’1”/195lbs
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Giuseppe Petrillo
June 25th, 2021 at 9:17 am
Commented on: 210621
100-110-110-110-130-130-130-140-140 kgs
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Christian Simpson
June 24th, 2021 at 7:30 pm
Commented on: 210621
Did my 531 squat WOD.
(5) 110#/140/170/210
(3) 240
(4) 265
Then 5 sets of 10 170#
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Morgan Greene
June 23rd, 2021 at 3:11 pm
Commented on: 210621
275-295-305-315-335-345-355-355-360
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Saulo Soares
June 22nd, 2021 at 10:33 pm
Commented on: Course Photos | June 14-20, 2021
Que experiência incrível tivemos nesse curso maravilhoso!!! Realmente uma base muito sólida de conhecimento e de detalhes. O professores são fera. Agradecimento a Jobst, Thiago e Rodrigo que deram um show de conhecimento. A Sérgio Landin pela hospitalidade. A Bullet Crossfit e nossa head coach Luiza Amélia pelo apoio. Aos meus amigos e companheiros de curso que se dedicaram incansavelmente para que acontecesse. E a todos os novos amigos que fizemos neste ambiente maravilhoso de comunidade.

1,2,3, É Bullet!!!!
(edited)
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Coastie Nick
June 22nd, 2021 at 8:43 pm
Commented on: 210621
225-235-245-255-265-275-285-295-305
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Joe Conradi
June 22nd, 2021 at 6:56 pm
Commented on: 210621
9 sets of 5 with 2x70#DBs.
(added in bench press and curls for good measure).
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Ahmad Aazam
June 22nd, 2021 at 6:33 pm
Commented on: Course Photos | June 14-20, 2021
أحر التحايا من الرياض الى الكابتن احمد الشرف على نهاية الاسبوع الرائعة ، استفدنا بشكل كبير من المعلومات المطروحة في الدورة بالاسلوب الشيق والامثلة المساعدة
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James Gentile
June 22nd, 2021 at 2:15 pm
Commented on: 210621
completed 6/22 a.m. following 6/19's WOD.

5 - 225
3 - 245
3 - 255
3 - 260
1 - 275
1- 285
1- 295
1 - 300
1 - 300

Filmed the first 300lb rep wanting to check my form. Getting to parallel and then coming back up with a little lunge forward. Chest comes down a bit more than I'd like also. Probably need to stay here for a bit and work on form before getting heavier.
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Michael Arko
June 22nd, 2021 at 12:54 pm
Commented on: 210621
5x 192.5
3x 202.5-210-217.5
1x 225-230-235-240*-225
*Possible PR but, eyes closed, not sure I got deep enough.
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Sam Meixell
June 22nd, 2021 at 11:36 am
Commented on: 210621
Focus - Full ROM
135-145-155-165-175-185-195-205-215
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Sandeep Gadde
June 22nd, 2021 at 1:26 am
Commented on: 210621
5- 120kg
3- 127-132-137
1- 142-146-148-X-X
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Nathan Goisnard
June 22nd, 2021 at 1:10 am
Commented on: 210621
modified (no rack)

5x 10 backs squat... from the ground
135#, 155#, 165#, 155#, 135#

check
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Troy Bruun
June 22nd, 2021 at 12:58 am
Commented on: 210621
Low Bar BSQT
5-3-3-3-1-1-1-1-1
225-235-245-255-265-275-280-285-290
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Mike Andridge
June 21st, 2021 at 10:07 pm
Commented on: 210621
4 sets
5x185
after week of vaca
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Stacey Thompkins
June 21st, 2021 at 9:45 pm
Commented on: 210621
M/46/6'2"/180#

Modified to DB goblet squats
5 - 110#
3 - 120/125/130
1 - 140/150/153/156/160
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Comet Cunningham
June 21st, 2021 at 9:17 pm
Commented on: 210621
Maxed out at 400lbs today.
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Antonio Alves
June 21st, 2021 at 9:08 pm
Commented on: 210621
Limited to a 60# bar, so did:
--
BACK SQUAT: 20 + 15 + 15 + 15 + 15 + 10 + 10 + 10 +10 reps
2 minute rest between sets
--
Slow, steady, and with good form. 
5 km run in the morning
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YooSik Kim
June 21st, 2021 at 9:02 pm
Commented on: 210621
김동식 소방령 
4Round for time of
소방차 전용구역 handstand walk
27 pistol alt.
소방차 전용구역 handstand walk
52 double under 
-10:20 
당신의 숭고한 희생정신 잊지 않겠습니다.
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Steve Day
June 21st, 2021 at 8:54 pm
Commented on: 210621
Hotel gym - no bar
Did dumbbell overhead squats instead with 50lb dbs
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Jim Rix
June 21st, 2021 at 8:32 pm
Commented on: 210621
Not interested in pushing for a 1rm on a 4th workout in a row, so an easier heavy day. 
5-5-5-5 reps
195-205-210-195#
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Charlie Pokorny
June 21st, 2021 at 7:04 pm
Commented on: 210621
x5: 245
x3: 260 - 270 - 280
x1: 295 - 305 - 315(f) - x
m/53/5'11"/200#
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Nicole Deaver
June 21st, 2021 at 6:23 pm
Commented on: 210621
5@ 95/95
3@ 115/115/135/155
1@ 185/195/205
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Veronica Trevino
June 21st, 2021 at 3:17 pm
Commented on: Course Photos | June 14-20, 2021
Such a great course with great instructors. 
Nuno and Natasha set a welcoming environment filled with self efficacy since the moment I checked in! 
I learned not only to coach better, but various ways to coach effectively.
Thank you for providing us with the tools to help us as we help our CrossFit athletes become better in every way. 
Thank you for giving us a great weekend filled with knowledge, sweat and laughter.
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Nuno Costa
June 22nd, 2021 at 2:21 pm
You were awesome Veronica - great to meet you this weekend!!!
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Ben Roy
June 21st, 2021 at 2:57 pm
Commented on: Course Photos | June 14-20, 2021
Great course! If anyone from the Pensacola class wants to keep in touch let me know, I'm sure I'll have a ton of questions for you guys.
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Charles Meyers
June 21st, 2021 at 1:23 pm
Commented on: 210621
Back squat 5-3-3-3-1-1-1-1-1 reps
155x5
175x3
190x3
205x3
225x1
245x1
279x1
302.5x1
312.5x1
(edited)
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Kevin Marshall
June 21st, 2021 at 12:14 pm
Commented on: 210621
5-190
3-210, 3-225, 3-230
1s-250, 260, 275, 290, 300F
Hitched that last one and just couldn't recover.
Trying to just refine technique with no belt.
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marcus mcclain
June 21st, 2021 at 10:08 am
Commented on: Course Photos | June 14-20, 2021
What a week, a Webinar and a In-Person Course all in the same week!  It was a pleasure and honor to meet all of you! 

Mac
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Ricky Schrijn
June 21st, 2021 at 9:42 am
Commented on: Course Photos | June 14-20, 2021
Thanks for the knowledge and new comrades in CrossFit. 
Greetings from the Netherlands 
Rick
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Wesley Cloos
June 21st, 2021 at 6:08 pm
It was great to meet you Ricky!
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QiHui Xing
June 21st, 2021 at 6:09 am
Commented on: 210621
174cm/75kg/29age.
:110-130-140-140-145-150-155-157-158KG.
https://youtu.be/GXpfJI4DsHE
(edited)
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Hermelinda Key
June 21st, 2021 at 2:57 am
Commented on: Course Photos | June 14-20, 2021
Such an amazing experience, better than I expected. So much feedback was given and I can’t wait to implement what I’ve learned from Nuno and Natosha during our level-2 course in Tomball Tx
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Nuno Costa
June 22nd, 2021 at 2:22 pm
Linda - implement that feedback!!! 
keep us posted on your progress!
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Rebecca McHenry
June 21st, 2021 at 1:44 am
Commented on: Course Photos | June 14-20, 2021
What an amazing and humbling experience. Nuno and Natosha did a spectacular job instructing the L2 course in Tomball, Tx at Crossfit Igneous. I learned so much and met a lot of amazing people.
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Nuno Costa
June 22nd, 2021 at 2:22 pm
Awesome weekend Rebecca - thank your being a part of it!
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Chris Sinagoga
June 21st, 2021 at 12:43 am
Commented on: 210621
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A high output followed by a long rest, emphasis on squatting with a heavy weight

MAIN DECISION
Do I have the technique and strength to make 19 total reps a good enough dose?

TECHNIQUE SCALE
Same format, more reps each set (10+)

CONSISTENCY SCALE
Same numbers, just do really slow descent and ascent (5-count)

INTENSITY SCALE
Do a short sprint or burpees before each set of lifts

INJURY SCALE
Lower-body - either max effort strict press/bench press or do an AMRAP of sorts with hip extensions/knees to elbows.

MY STUFF
I'm still a day behind so I did the 30-20-10 one in 10:36 as rx'd

GENERAL FEAR LEVEL: 5
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