Squat Master Supreme

21
Oct

Squat Master Supreme

Back Squats
10-10-10-10-10-10-10-10-10-10

Score is total weight
(If you do 150# successfully for every set, your score will be 15,000#)

Compare to March 26/13

Please review the following before coming in today…

When someone is performing a heavy back squat, having spotters is important. A missed lift could result in tragedy.

Playing the role of a spotter is important. Some things to consider…

Be attentive
Have hands ready
Feet in a stable position
If it’s failed, grab bar and rise at same rate as other spotter and lifter

**Note – if you’re the lifter, please STAY WITH the bar. Don’t duck under it and back away.

Can you find Blake and Marcel?

Can you find Blake and Marcel?

104 Responses

  1. Shane Hayes

    Mobility
    Wu x 1
    Group Wu (Marie No style)
    Wod : squat master supreme
    Back squats 10 x 10
    135 x 5 wu
    8 sets of 225 x 10/ 2 @ 245 x 10
    Total 22,900
    I Love squat days. Legs hate them!!
    Great job 6 amer’s, and great class Marie!
    Great sharing the bar, Chantal and Craig!

      1. Shane Hayes

        Thanks Chantal, I could have gone heavier but I really wanted to make sure my form was good and I went far enough down. But I could have handled more… Wasn’t sure what to expect as last time I did a 10 x 10, I messed up. I think u could have handled more weight this morning as well. Great work

  2. Daphne-Anne

    Back squat 10×10

    95-100-105-110-110-115-120-125-125-125
    =11 300

    Extra big thanks and shout out to Pam for pushing herself this morning. Looking forward to sharing the bar again soon, you are great motivation!

  3. Chantal L.

    WU + 500m row + foam rolling + group WU

    10 x 10 back squats
    95-105-115-125-135-135-135-135-135-135

    Total: 12 500 # … No PR .. Again I couldn’t find my previous score (darn iPhone screen… ) last time (2012) did 12 700 … I was scared this morning about this and I couldn’t remember doing it before. Last time I did it I noted GO HEAVIER – pretty sure if I would of seen my last score I would of went higher. Ah well not every day is a PR day!

  4. Kelly B

    Mobility
    WU x 2 + 2 min of skipping
    Group WU + mobility
    WOD: Squat Master Supreme
    Back Squats
    10-10-10-10-10-10-10-10-10-10

    55-60-65-70-75-85-95-105-110-105
    Total = 8250

    Great sharing the bar Elba and Glenda! Great job girls 🙂
    Thanks Marie-No!

  5. Trent

    Mobility
    WU x 1
    2 min skipping
    Foam Roll and mobility

    Back Squats: 150 x 10 x 10 = 15000 (PR 550)

    Great sharing the bar with Trent this morning.

    Vincent and I went for the same weight all 10 sets and it worked out pretty good and we both got PRs.

    PS Since the deadline passed for the leftover clothes at the gym has passed, I grabbed a “Today I’m Stronger than yesterday and tomorrow I’ll be stronger than today” CFM T-Shirt from the box. If this is truly yours then let me know, else be happy it has a good home 😉

    1. Chantal L.

      LOL

      ‘Great sharing the bar with Trent this morning.’ … don’t be SO self-centred Trent! Just kidding… once again victim of the copy/paste!

    2. Lora

      Nice PR Trent. Well done. I don’t know what strategy to use. Last time I did a pyramid scheme. This time I’m considering using the same weight the whole time, like you did….hmmmmm. Decisions. Decsions.

  6. Valérie Arseneau

    Mob + WUx1
    2 mins skipping
    foam rolling

    backsquat:
    5 sets x 10 reps @ 95
    5 sets x 10 reps @ 100

    Score: 9750

    Last time I had 7450 but I didnt post the break out of the sets. Oh well. PR anyways!

    These were mentally though. Got dizzy last few sets.

    Fun sharing the bar with some power tanks, aka Tania and Heidi. Words of encouragement got me through the last sets.

  7. Caleb

    Mob + Wu
    Skip for 2min

    Group wu/mob

    Wod 10×10 back squat
    Score=total weight
    135-140-145-165-175-185-195-205-215-230

    17,900 ( last time 17,450 )

    Run 800m ( legs were like “are you serious?!” )

    Next time I need to put more weight at the start. I didn’t do that this time because I took such a big break from coming to the gym I thought it would be too much.. I was wrong, but its also better than getting injured.

  8. Kevin Mack

    Mobility
    Foam rolling and lacrosse ball for hip
    Slipped a bit
    Foam roll and mobility

    Back Squats:
    135-140-145-150-155-160-170-175-185-190
    = 16050# (PR of 5800#,from Mar 2013)

    Thanks for sharing the bar Caleb and David.

  9. Ginette

    Mobility
    Warm up x1 plus 500 m row
    Group warm up plus foam roll

    Back squats: 20, 25, 30, 35, 40, 45, 50, 55, 55 (only did 9 rounds…ran out of time)

    Total:3550
    Nice sharing the bar with you Jackie!!!!

  10. Jonesy

    WOD: back squats X10

    85, 95, 100, 105, 110, 110,115, 120, 125, 125

    total: 10,900
    Mar. 26 5,750
    PR 5,150 Yipee!

    Thanks for the push Daphnee! great workout! toot! toot!

  11. Rob Brydges

    Wux1
    Group roll
    1. -10 x 135. 2. -10×145. 3. -10×155 4. 10×160 5. -165
    6. -170 7. – 175 8. -175 9. -175 10. -175
    16,300
    Rob Brydges

  12. Tania

    Back squats: 10x
    95,100,110,115,120,125,130,135,135,135
    Total: 12000 (score last time was 7250)
    Great sharing the bar with you Heidi and Val! Thanks for the coaching Marie no!

  13. Kevin

    Going to be feeling this one for a LONG time…

    185-190-195-200-205-210-215-210-205-205

    Total: 20200 (200# PR!)

    Wasn’t expecting a PR today, so very happy!

  14. Julie J

    Mob class
    Group warm up

    WOD – Back Squats

    45-50-55-55-55-55-55-55-55-55

    Score: 5350

    Nice sharing the bar with you Robyn and thanks for the coaching Corrina!

  15. Robyn

    Mobility
    WU x 1
    500m Run – Didn’t have time! :*(
    Group WU

    WOD – Squat Master Supreme

    10 x 10 Back Squats

    10 x 20-20-20-25-25-25-30-30-35-35

    SCORE: 2650

    Mar 26/13 SCORE: 2050

    I’m happy with this progress! 🙂

    Thanks for sharing the bar, Julie J and thanks for the great coaching, Corinna! 🙂

  16. Mob, WUx1

    Paleo WOD!

    WOD 1 – row 2km
    Time: 7:58 (PR 17s)

    WOD 2 – ascending by 3 burpees + wall balls
    Total: 4 rounds + 11 burpees (PR +5 burpees)

    Felt awesome, I’m REALLY excited to have gotten under 8 minutes on my row!

  17. Jackie Cantin

    MOB
    WU x 1

    Group mobility

    WOD
    10 x 10 backsquats

    20, 25, 30, 35, 40, 45, 50, 55, 55, 60

    Total: 3750

    Thanks for the excellent tips today Marie-N. Lordy, I hope one of these days squats come easier!

    Nice sharing the bar with you Ginette.

  18. Heidi

    WU x 1 – Foam roll

    WOD: 10 x 10 back squats
    95-105-110-115-120-120-125-125-125-125

    Total: 11,650 (PR by 350 since May 2011)

    Fun morning. Thanks to Tania & Val. You both gave me lots of motivation to add more weight than I thought I could do.

    PR of 350# since May 2011, but some of my squat depths were questionable. I kept hearing Marie-No yell “Lower!” when I swear if felt like my ass was on the floor already. Something for me to continue to work on.

    On a positive note, is anyone else really excited to know that we will have a pull up and toes to bar holiday this week? Yay! 🙂 🙂

    1. Tania

      You did awesome this am! and yes, I am very excited for the “holiday” as well however I have a feeling we will pay for this holiday lol.

    2. Lora

      Congrats on your PR Heidi. Awesome work. 🙂

      I too am enjoying the pullup and T2B holiday. We should be careful though….the “Master” might throw in kickouts or some other funky movement to make up for it….

  19. Lora

    Mobility
    CFWU x 1
    500m row
    Foam roll quads

    WOD
    10 x 10 Back Squats
    155-160-165-170-175-180-185-190-195-200#

    Total = 17750#

    PR of 700# from May 2011

    Great sharing a bar with you Jeff L and Cam. You guys really pushed me 🙂

  20. Frank

    wux2
    500m row
    group wu

    WOD:
    Back Squats X10
    195-195-195-195-195-195-205-210-215-225

    Total –> 20 250 PR of 350#
    Great sharing the bar with Chris and Jeremy, great job guys!

  21. Jeff L

    Mobility
    WU X q
    500m Row
    Quad foam rolling

    WOD

    10 X 10 Back Squats

    225-235-245-255-265-270-275-280-280-285

    Total – 26150# – PR of 2650# from March 26 2013

    Thanks for the push tonight Lora and Cam. Was great to share the bar with you two.

  22. CAM

    Mobility
    WU X 1 (15 Reps)
    500 M Row
    Foam Roll Quads. I should buy one of these Foam Rollers, I’d love to roll them right now actually 😀

    WOD:
    10X10 Back Squats:
    ~ (135+140+145+155+165+175+180+185+190+200 = 16700) My book is all the way downstairs, you couldn’t pay me to go get it right now 😀

    Nice sharing the bar with you Jeff and Lora, you guys put on a show and a half!

    Thanks Coach Corinna!

  23. Mario

    @ Crossfit Kinetics

    Mob + WUx2

    Squat Snatch Practice
    Stickx10 – 45×5 – 65×5 – 95×3

    WOD EMTOM 20 mins
    – Odd = 3 Squat Snatch (155/105) scaled 95
    – Even = 25 DUs, Unbroken

    Only tripped on DUs 3 times, each in seperate rounds, got 25 unbroken in each, 41 unbroken last round. Havent worked on squat snatch in a long time, shoulder handled it fine. Keep weight low to concentrate on technique.

  24. Laura K

    Mob Wu x 2
    500m row
    Back Squats 10 x10
    35 40 45 50 55 60 65 65 65 70
    5500
    Thanks Corinna. I liked the picture you showed on the low bar position. It felt more stable.
    This was my first Wod at CFM…. 200 classes ago. That night I was paired up with Sarah. Tonight I was on the bar with Cheyenne, BJ, Julie S. I feel so lucky to have so many great people at CFM!

  25. Craig H

    Mob
    Wu skipping
    Group mobility

    Wod back squats x 10
    135,155,155,165,165,165,165,175,185,185
    Total = 16,500
    I think I might of have been over cautious on this one but it is a good starting point for next time.had a good time sharing the bar with Shane and Chantal.

  26. MOB
    WU x 1
    Row 500M
    Group Mob
    WOD
    10 x 10 backsquats
    20, 25, 25, 30, 30, 45, 45, 50, 50, 55
    Total: 3750
    #10 PR (max 45×5 in fundamentals)
    Really enjoyed sharing a bar with Laura, Julie and BJ
    Thanks for tips on Low bar and keeping my elbows back Corinna.

  27. Corinna

    WOD: 10 x 10 Back Squats

    95-105-110-120-125-130-135-140-145-150

    Total: 12,550

    May 2012: 12,250

    PR: 300lbs I really enjoyed this WOD tonight!

    It was great sharing the bar with you Tara and Stephanie.

    I thoroughly enjoyed coaching the last two classes this evening. I was indeed a super proud coach! It was very rewarding as a trainer to witness so many people pushing themselves beyond their comfort level yet still striving to have good form on every single back squat. Great job everyone.

    Coach Corinna 🙂

  28. Gabriel

    Mobility
    WU x 1

    Group foam roll

    Back Squat 10 x 10
    155-165-175-185-185-195-195-185-175-175

    Total 17900

    Great job 5:45 crew!

    Congrats Marcel and Blake!

  29. Chantal Cool

    Mobility
    WU x 1
    500m row (2:14)

    Group foam roll

    Back Squats 10 x 10
    45-50-55-60-65-70-75-80-85-90

    Score : 6750

    It was fun sharing the bar with you Sarah and Heather 😀 Great work !

  30. Rob Brock

    Mobility
    WU x 1
    500m row

    Group foam roll

    Back Squats 10 x 10
    135-155-175-185-195-205-215-225-205-195 (Start higher next time)

    Score : 18 900 (pr 300)

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