November 16, 2012
November 19, 2012

Looking back now, those 20-rep squats we hit back at the beginning of September (“TIED UP IN SQUATS“) – done at 65% of our 1RM – don’t seem so daunting when viewed through the spectrum of Sunday’s programmed squat workout.

 50 Jumping Jacks; 
3 x 10 Squats, 10 Spider Lunges, 10 Scorpions; 
50 Jumping Jacks; 
3min Squat Hold; 
50 Jumping Jacks; 
1 x 10 Squats, 10 Spider Lunges, 10 Supine Scorpions* 
(* laying face up, taking the leg across the body and attempting to touch the floor with the knee) 
Back Squats

In the blog-post following our 20-rep squats at 65% which we referenced above, we made mention of the Hatfield Muscle Fiber test and it’s applicability to determine a lifter’s muscular strength-to-endurance ratio: 

Test – Find your one rep max back squat
– Rest 15 mins
– Perform as many reps as possible with 80% of your 1 RM
Analysis – Less than 7 reps = fast twitch (FT) dominant
– 7-to-8 reps = mixed fiber type
– More than 8 reps = slow twitch (ST) dominant 

Although this Sunday’s squat workout wasn’t a true Hatfield test (no 1RM test immediately preceding the AMRAP set), it was still a great indicator of where you fall on the spectrum as an athlete.

To prep everyone for their AMRAP work set, a progression was set-up as follows:

1 x 10 @ Bar Only
1 x 10 @ 35%
1 x 5 @ 50%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 2 @ 75%
and then,
1 x AMRAP @ 80% 

Tough to be sure, and some epic performances, including some incredible 20+ sets from the ladies, including Amelia, Jessi, and Steph! However, just to be clear, hi rep back squats are a good indication of an athletes muscular endurance, NOT of their max effort strength.

There are formulas which will help calculate your theoretical 1RM based on the number of reps achieved and the amount of weight lifted, and there are plenty of online calculators which will do this for you (most notably,’s One Rep Max Predictor). You’ll note, however, the ExRx’s calculator will not accept a rep amount larger than 10, and for good reason. The higher the rep count, the less trustworthy the results. How far off can it be? Well, let’s use coach Tom Brose as an example:

– Tom’s current 1RM back squat is 455lbs.
– On Sunday, he pushed out 16 solid reps as 365, 80% of his 1RM.
– Now, using those two numbers (16reps at 365lbs) to calculate out a theoretical 1RM back squat for Tom would put him at a whopping 625lbs!! 

Could Tom currently squat more than 455 for 1 rep? Most likely. Could Tom currently squat 170lbs more than his current 1RM? Definitely not. It would make for a nice “squish” though.

Skill Practice: 
Ring Dips & K2E 

Following completion of the back squat work, class finished things off with some skill practice. In two separate 3 minute blocks, everyone was to complete as many reps as possible of Ring Dips and K2E as possible. Either movement could be done as strict or kipping, as preferred. Dips were scaled to negatives on the rings, or to jump and support (maintaining the arms extended position as long as possible).

Awesome work, with lot’s of cheering and support for those who were in the midst of some awesome AMRAP squat sets. We’ll be posting this week’s supplemental workouts tonight, but in the meantime, be sure to pencil in CFDC’s annual Thanksgiving Day workout and earn that feast.

CFDC’s Thanksgiving Day WOD 
Thursday, 10AM 

We’ll continue last year’s tradition of combining a Hero and A Girl for this year’s workout. The workout, which will be announced on Thursday, will be run as a partner WOD, meaning everyone will need a partner. You don’t have to come with one, but feel free to coordinate amongst yourselves ahead of time.



  1. Steph says:

    Squats!! Awesome class! It was great to be there feeling the energy and cheering everyone on. Solid performance and effort by everybody!

    Tom, I’d like to see your 1-rep 600+lb squish 🙂

    I’ll be here for Thanksgiving and looking forward to the annual tradition. Safe travels to all who are going out of town!

  2. Katie says:

    I really enjoyed watching all of the awesomeness yesterday!!! Jessi and Amelia were both amazing, they just kept cranking out reps! I wish I could have seen Steph, I’m sure it was equally amazing.

    It was a little odd having my own platform on Sunday, and I appreciated all the extra coaching from Steph. I managed 8 reps at 80% (60#) — the calculator seemed to do a good job for me, because that puts my 1 RM right at 90# where I thought it was. Looking forward to 100# soon.

    It was good to practice K2E and ring holds. I’m feeling very close on K2E.

    I will sadly have to miss the Turkey Day workout, but I plan to drop in to CrossFit Nittany, so I’ll report back on how it goes!

  3. Sara says:

    It was really great to see Amelia, Jessi and Steph just keep going on the squats. I hit 12 reps at 77kg (just under 170lbs)

    I got 17 ring dips in the 3 minutes and 36 K2E.

    I will be here on Thursday for the turkey day workout.

  4. Julia says:

    epic was an understatement! amazing to see Steph, Jessi, and Amelia knock out reps like it was nothing – what an awesome display of endurance, form and technique, and strength (in every sense of the word).

    but I have to say, it was equally impressive to see people shoulder weight that was clearly challenging to them early on – and then watch as they found a way to stand it up; grind out one more rep, or two more reps, or three more reps; and finish having done more than they thought they could when they started.

  5. Ben says:

    Awesome work to everyone yesterday. Lot of hard work is clearly paying off!

    I hit 10 reps at 255 lbs for the squats. Really taxing set!

    For the 3 minute WODS:

    Rings Dips – 46 repos
    K2E – 56

    Hope everyone has a great Thanksgiving!

  6. Dian says:

    Oh boy, so sad that I missed seeing this. I just love all the faces in the photos! Really impressed with the 20+ reps at 80%! Nicely done ladies!

    Hmm, not sure about Thanksgiving. I’ve been living on Gatorade and chicken broth thanks to a stomach bug courtesy of the asshole that brought it to the office. I’m just not partner material right now. I’ll think it over.

    Safe travels to all going out of town and a Happy Thanksgiving to all!