Monday

201221

Workout of the Day

66

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

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78 Comments

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Doug Brubacher
May 16th, 2024 at 3:00 am
Commented on: 201221
CFWUx2 BS 10*20kg 10*40 5*60kg
70kg 80 85 90 90kg
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Shawn Hakimi
March 27th, 2024 at 5:00 pm
Commented on: 201221
255-260-260-260-260 Rx'd
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Doug Brubacher
February 14th, 2023 at 12:57 am
Commented on: 201221
CFWUx2 BS 10 10 5
70kg 80 85 90 90kg
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Clint Michael
January 30th, 2021 at 11:30 pm
Commented on: 201221
225, 235, 245, 255, 260
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Cy Azizi
January 29th, 2021 at 2:00 pm
Commented on: 201221
165,175,185,195,205. Same as last time but deeper
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Jeff Chalfant
January 12th, 2021 at 10:21 pm
Commented on: 201221
275-280-285-280-275 high bar back squat




176/41/69”
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Ralph Keeley
January 2nd, 2021 at 5:21 am
Commented on: 201221
M/34/6'/175#

275/305/325(f2)/305/285
(325 is a 2RM PR)
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Morgan Greene
December 30th, 2020 at 8:39 pm
Commented on: 201221
275-295-315-330-330
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Claire Fiddian-Green
December 30th, 2020 at 12:53 pm
Commented on: 201221
125, 135, 145, 125, 135, 145 lb.
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Chin-Sheng Chou
December 26th, 2020 at 1:02 am
Commented on: 201221
295/310/325/335(x)/330
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Shaun Stapleton
December 24th, 2020 at 8:41 pm
Commented on: 201221
275-285-295-305-320 (PR!)
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Hank McKibban
December 24th, 2020 at 4:01 pm
Commented on: 201221
230-260-280-290-295

201011: 225-255-275-280-265
191125: 225-250-275-265-265
180130: 225-250-265(2)-245-245
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Jason Truax
December 24th, 2020 at 7:39 am
Commented on: Course Photos | Dec. 14-20, 2020
Pretoria group check your emails. I got my results. Congrats all who passed.
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Jason Truax
December 23rd, 2020 at 4:27 pm
Commented on: Course Photos | Dec. 14-20, 2020
I had the privilege to do the L1 course in Pretoria with Chad,Candice, and Tiaan. The weekend was filled with GREAT information and a fun time. I could tell the instructors enjoy what they do and was a tremendous help in improving our overall CrossFit experience.
(edited)
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Jason Truax
December 23rd, 2020 at 6:01 pm
Candice not Candance.
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Chad Theron
December 23rd, 2020 at 7:38 pm
I’m really glad you enjoyed it and found it valuable Jason! It was great sharing the weekend with you!!

”Laces out!”
(edited)
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Cor Oz
December 23rd, 2020 at 2:00 pm
Commented on: 201221
Goal:
225-245-265-285-295

Actual:
225-245-265-285-295


GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
Squat build-up
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Edward Bauer
December 23rd, 2020 at 5:45 am
Commented on: 201221
M/41/5'9”/185
225-275-295-315-325
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Vanessa Branstetter
December 22nd, 2020 at 11:28 pm
Commented on: 201221
95,115,135,155,175#
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Mike Kohler
December 22nd, 2020 at 10:53 pm
Commented on: 201221
Front Sq.
-185
-205
-225
-225
-225
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Damien Leroux
December 22nd, 2020 at 10:12 pm
Commented on: 201221
100/115/120/125/127.5x (1/3)
https://youtu.be/CQNpioYq60A
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Joseph Amaya
December 22nd, 2020 at 9:12 pm
Commented on: 201221
Back squat 3-3-3-3-3 reps 
62.5 - 72.5 fallo

Debería calentar primero
7 - 5 - 5 for warm up with barbell
7x5 building up
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Troy Bruun
December 22nd, 2020 at 5:52 pm
Commented on: 201221
Completed 12/21

225-235-245-255-265
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Joshua Willing
December 22nd, 2020 at 4:42 pm
Commented on: 201221
M39/6’0”/190

225-230-235-240-245

I was happy with this.  Didn’t think I’d be able to keep going up.
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Lincoln Kerger
December 22nd, 2020 at 2:44 pm
Commented on: 201221
No access to a barbell today, but I made some use of having access to DBs.
6 rds of 5-10 reps (no time) of Goblet Squats (50/60/70/80/90/100#). Peppered in some pushups and rope work in between rds.
Then
3 rds (no time)
12 steps overhead walking lunge 50#
10 box jumps 24in
8 goblet squats 70#

Did some SLIPS practice as part of warmup and cool down, but didn't keep track of time.
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Sam Meixell
December 22nd, 2020 at 12:44 pm
Commented on: 201221
160-170-180-190-200
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Christopher Buchenholz
December 22nd, 2020 at 4:32 am
Commented on: 201221
M/53/5’9”/168, new to CF

TECHNIQUE SCALE
 
Back squat 10-10-10-10-10 reps 95#

NOTES:

No jump rope in warmup bc of heel pain.  No squat rack so worked on technique, stayed at “light” weight
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James Gentile
December 22nd, 2020 at 3:05 am
Commented on: 201221
225 - 245 - 255 - 260 - 260
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Derek Jones
December 22nd, 2020 at 1:21 am
Commented on: 201221
225 x2 230, 235, 240
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Charles Meyers
December 22nd, 2020 at 12:59 am
Commented on: 201221
135-155-180-190-215
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Logan Rogers
December 22nd, 2020 at 12:58 am
Commented on: 201221
205/215/220/225/225 

225 was a PR. Had to do it twice just to make sure it wasn’t luck. Haha.
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Js Smith
December 22nd, 2020 at 12:43 am
Commented on: 201221
65#/85/95/105/115
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Jim Rix
December 22nd, 2020 at 12:25 am
Commented on: 201221
195-205-215-225-230# (pr)

Then 5-5-5-5-5 shoulder press
85-90-95-90-90#
(edited)
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Jennifer Langeliers
December 22nd, 2020 at 12:22 am
Commented on: 201221
Again... waiting for equipment to come in so had to use what I had. 

5x10
44# KB held behind neck
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Jeffrey Howard
December 22nd, 2020 at 12:09 am
Commented on: 201221
M/25/5'8"/160lb
CrossFit AFK

315lb-315lb-315lb-315lb-315lb
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Derek Schierlmann
December 21st, 2020 at 11:50 pm
Commented on: 201221
Switched to 5x5 because I don't have enough weight for 3rm
And without a rack, I'm limited to what I can press...
95-115-135-145-145
M/49/5'9"/156#
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Antonio Alves
December 21st, 2020 at 11:07 pm
Commented on: 201221
On 201011 I only had 2x 5kg DBs avaailable, and scaled this to: 

As many rounds as possible in 20' of:
20x DB squats 
''40 HS holds against the wall

SCORE 201011: 7 rounds
SCORE 201221: 10 rounds

Did 5 sets of 10 Bulgarian split squats before, alternating legs, increasing weights with each set  ( 0, 5, 7.5, 10, 15kg)
5 k run in the morning
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Coastie Nick
December 21st, 2020 at 10:46 pm
Commented on: 201221
230-255-275-290-300

201011: 230-255-275-290-300
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David Smith
December 21st, 2020 at 10:30 pm
Commented on: 201221
255-265-275-280-285
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Dennis Willems
December 21st, 2020 at 10:27 pm
Commented on: 201221
80 - 90 - 100 - 110 - 120 kgs
New PR for me!
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Kevin Flowers
December 21st, 2020 at 10:17 pm
Commented on: 201221
M/55/6’0”/185

Back squat
3-3-3-3-3

225-235-245-255-265-275

3 min rest between sets
(edited)
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J. NaOH
December 21st, 2020 at 9:29 pm
Commented on: 201221
235, 255, 275, 285, 300.  A2G, no bounce.  Had some left.
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Nicole Deaver
December 21st, 2020 at 9:27 pm
Commented on: 201221
105-125-135-155-175
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William Davis
December 21st, 2020 at 8:25 pm
Commented on: 201221
27, 6'0. 175

235 for all 5 sets
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Greg Fairbanks
December 21st, 2020 at 8:24 pm
Commented on: 201221
Squat rack is too buried to dig out, so had to clean low loads from floor and do higher reps to get the legs burning a little
15-15-15-15-15
75-85-95-115-125
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Charlie Pokorny
December 21st, 2020 at 8:02 pm
Commented on: 201221
255 - 265 - 275 - 285 - 295 - 305(1+fail)
m/52/5'11"/200#
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Travis Schwartz
December 21st, 2020 at 7:26 pm
Commented on: 201221
225-235-240-245-250
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Joe Conradi
December 21st, 2020 at 7:09 pm
Commented on: 201221
Scaled to 6 rounds of:
10 2x70#DBs squats
15 toes to dumbell
30 push-ups
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Jeffery Powell
December 21st, 2020 at 6:54 pm
Commented on: 201221
155
175
185
195
200
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Michael Arko
December 21st, 2020 at 6:44 pm
Commented on: 201221
180-190-200-210-220

Last time, I didn't have a rack thus cannot compare. However, this felt pretty good and I could have gone heavier. Working alone, I kept it a bit on the safe side.
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John Clarke
December 21st, 2020 at 6:25 pm
Commented on: 201221
Front Squats, from the floor:

135-145-155-155-155
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Mike K
December 21st, 2020 at 6:02 pm
Commented on: 201221
125
135
155
165
185
195
215
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Brett Eckles
December 21st, 2020 at 5:57 pm
Commented on: 201221
245lb for all sets

M/27/6’1”/195
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Steve Day
December 21st, 2020 at 5:44 pm
Commented on: 201221
Back squats 5 sets of 3
225, 225, 230, 235, 245

20 min SLIPS
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Aleksei Konobeevskikh
December 21st, 2020 at 5:23 pm
Commented on: 201221
160kg/170kg/180kg/190kg/200kg
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Myles Lance
December 21st, 2020 at 5:08 pm
Commented on: 201221
280-295-310-285-295
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Christian Simpson
December 21st, 2020 at 4:53 pm
Commented on: 201221
11/19/19: up to 225#
10/11/20: up to 265#
Today: 225#/245/255/235/235
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Gabby Sanders
December 21st, 2020 at 4:35 pm
Commented on: Course Photos | Dec. 14-20, 2020
Shoutout to Courtney and Joe for an amazing L2 at Rogue this weekend! My passion for coaching, building better humans and zeal for CrossFit was reignited! Thank you for sharing your passion, empowering me to become better and for all the tools and cues, here’s to helping others and always striving to be better!
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Ephraim Fields
December 21st, 2020 at 4:11 pm
Commented on: 201221
115-135-145-165-175
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Randy Crooker
December 21st, 2020 at 2:12 pm
Commented on: 201221
185-190-190-195-195lbs
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Mike Andridge
December 21st, 2020 at 12:55 pm
Commented on: 201221
Hey Community--

I've got a sore Achilles---I think just strained.
It doesn't hurt when I squat/DL/lunge, but should I be doing those
or rest it?  I don't want this to linger any longer.
Any help would be greatly appreciated.
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Aidan Foley
December 21st, 2020 at 3:03 pm
RICE = Rest, Ice, Compression, Elevation
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Js Smith
December 21st, 2020 at 3:07 pm
I’d go easy until the discomfort subsides; avoid heavy loads, running, steep hiking, etc.  Ice it, massage it then proceed to calf stretching and strengthening.  

Massage:  Place Achilles between thumb and forefinger to rub. It’ll be tender so start lightly then apply more pressure as pain eases.  As it heals, you should be able to apply a fair amount of pressure without discomfort.  Go for a minute or two at a time, working to accumulate 15 minutes throughout the day.

That’s my 2¢.  Hope you heal quickly and feel better soon!
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Steve Day
December 21st, 2020 at 3:17 pm
Mike - could be the Double Unders from the other day.  I know I've strained my achilles doing those.  I'd take it easy on the jumping/explosive movements but squats should be fine.  Obviously, if it hurts then stop.  Massaging it always works wonders for me too.
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Charlie Pokorny
December 21st, 2020 at 5:08 pm
Hey Mike, for the last few years (starting in my late 40s), I have been working with tight calves that strain easily (for me, especially when running is combined with heavy cleans). In recovery, squating has been fine except for one time when I re-activated a calf strain while doing a heavy front squat. I avoid lunges until it is feeling very good. In addition to mobility, I have been doing weighted calf raises, seated and standing, and those seem to be helping. Good luck with it!
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Chris Sinagoga
December 21st, 2020 at 5:49 pm
Aiden, the guy that originally made the RICE protocol came out in like 2013 or 2014 and said he was wrong; icing delays the healing process.

Mike, from my experience, as much pain-free movement as possible is what you want. If lunges, squats and deadlifts don't hurt then stay with them. If they do then do something else. You could also try smashing out your calf (above the spot) and the bottom of your foot (below the spot) to feed it some slack upstream and downstream. Kelly Starrett is a really good reference.
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Mike Andridge
December 21st, 2020 at 6:51 pm
Thanks! I knew I could count on you all!
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Rudi Bothma
December 21st, 2020 at 12:11 pm
Commented on: Course Photos | Dec. 14-20, 2020
Huge thanks to Chad, Candice & Tiaan a the L1 training event in Pretoria South Africa. Weekend was super informative, interactive and met great people. Cant wait to apply and share what I learnt.
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Chad Theron
December 21st, 2020 at 6:24 pm
It was great meeting you Rudi! Thanks for a great weekend!
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Candice Theron
December 23rd, 2020 at 8:24 am
Great weekend hanging out with you Rudi!!
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Daniel Robinson
December 21st, 2020 at 11:58 am
Commented on: 201221
185-190-195-200-205
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Stacey Thompkins
December 21st, 2020 at 10:37 am
Commented on: 201221
M/46/6'2"/185#

Goblet Squat 5x3
106#
115
124
135
150 (2)
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Rachelle Rossouw
December 21st, 2020 at 6:18 am
Commented on: Course Photos | Dec. 14-20, 2020
Awesome Level 1 Seminar @ CrossFit Pretoria, thank you Chad, Candice and Tiaan!! Best weekend ever!
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Chad Theron
December 21st, 2020 at 10:45 am
Thanks for making it the best weekend ever Rachelle!
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Candice Theron
December 23rd, 2020 at 8:24 am
Thank you Rachelle! You rocked it!
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QiHui Xing
December 21st, 2020 at 4:45 am
Commented on: 201221
174cm/77.5kg/29age.
201011:120-130-140-145-150KG.https://youtu.be/PGv80Dl4xr8
201221:120-130-140-150-155KG.https://youtu.be/WxY7_0brpew
(edited)
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Lea Blair
December 21st, 2020 at 3:16 am
Commented on: Course Photos | Dec. 14-20, 2020
We’re famous on the inter webs! Honestly such a great weekend relighting the fire! Thanks Joe and Courtney for such an awesome L-2!
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Chris Sinagoga
December 21st, 2020 at 3:16 am
Commented on: 201221
Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE FORMAT
A high output followed by a time to recover, preferably involving some kind of squatting

WHAT ABOUT THE MOVEMENT
Back squat - squatting with a heavy weight, not much demand on an upright torso; also pulling from the hips, pushing from the hips, slow movement, and tension in the shoulders are also themes here 

TECHNIQUE SCALE
Same format, do sets of 10+ reps

CONSISTENCY SCALE
Complete as many rounds as possible in 15 minutes of:
8 back squats
1:00 plank

INTENSITY SCALE
7 rounds of:
Sprint 50 meters
3 back squats
Rest as needed between rounds

MY STUFF
I did sets of 5 at 225 and sets of 3 at 275 in between cleaning stuff. Lately I'm just making sure I check the box, and probably will do the same for a minute

GENERAL FEAR LEVEL: 4
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