Crossfit claim: sub 5 mile and 500 lb squat in next 10 yrs

On the fence about crossfit wrote:

Can he run sub 5? (Damn, I responded after saying conversation was over)

I have no idea, because in haven't asked him. But this is getting irrelevant. We've already established that someone like Eaton could likely do this today on accident.

What you're having a problem with is realizing that Arnold isn't training for strength and you can't use him as an example anymore than you can use a gymnast or a ballerina. And that 2-3 bodyweight is actually very common for a squat max. Bench should be 1-2 times bodyweight.

And it's good that you responded. Only children runaway and shut the door when they can't be right.

Maybe your right. 5 isn't that fast (it is to me). Maybe some 180 to 200 lb guy could pull it off. As an aside, are you a thoroughbred horse? Geez, impressive numbers

Agree to disagree....gotta get dressed for dinner. Bye kickz ;)

A crossfit squat at 500 lb and a sub-5min mile is probably possible. But an actual 500 lb, ass to the grass, squat and a sub 5 minute mile is probably not possible.

I think that this validity of this crossfit claim comes from people with crappy squat form. Crossfit people at 500lb probably just do lockouts and don't actually get past parallel.

On the fence about crossfit wrote:

It's the combination of the two that's hard....Arnold Schwarzenegger squatted 470 in his prime for some reference

Arnold primarily did sets in the 8-12 range with sub maximal loads in an effort to get the "pump" and to get hypertrophy. It's great for building muscle mass, but not for building sheer strength. Check out the movie 'Pumping Iron' to see him in action. It's still a huge amount, and he was by no means weak. But that is also not an accurate reflection of what he could have achieved... it would be like using Galen Rupp as an example of 1:49 being an elite 800 time. It's a great mark, but not his specialty, and there's a whole world above and beyond Rupp over 800m.

All that being said, 500 in the squat is pretty rarified air, especially while doing enough running to be able to hit sub 5. I won't say it can't be done, but it would take a remarkable athlete with the exact right combination of training.

Nebraska football is known for their weight program and has kept track for many years. Here are their squat records by position (represents about 30 years and hundreds of players training very hard):

Keven Lightner OL 756 lbs 1987

 Kent Wells DL 644 lbs 1988

 Curtis Cotton DB 601 lbs 1990

 Mike Anderson LB 578 lbs 1992

 Billy Legate FB 575 lbs 1997

 Brian Walters RU 564 lbs 1997

 Steve Raymond IB 555 lbs 1998

 Phil Peetz TE 549 lbs 2003

 Pat Specht KP 508 lbs 1991

 Lance Brown REC 508 lbs 1996

 Scott Frost QB 472 lbs 1996

There have been zero players who could squat 3x their body weight. Strongman Brian Shaw can squat 800, but that's less than twice his body weight.

500 is a whole lot to squat. There are guys who can do it, but it's not common.

I know decathletes who can squat 350 for reps and run sub 5 minute miles, because I've seen them do both with my own eyes. Brian Clay says he squats 580. It wouldn't shock me if there are other decathletes who squat over 500 and run 1 mile under 5 minutes.

But again, 500 is a lot and the pencil necks on this board claiming anyone should squat 3x their body weight don't know what they're talking about.

So you are yet another person who has trouble with reading comprehension. I didn't say that anyone should be able to squat 3x their bodyweight. I said 2-3. So it is you who doesn't know what they are talking about.

Also, football players aren't training for maximum strength. You cannot use them anymore than you can use Arnold or any other athlete that is not actually focused on maxing out their strength. What do you and the OP not understand about this?

Very interesting information. Thanks for posting. But, for the record, I believe the guy said anyone should squat "2-3x" their body weight. Don't know why you'd modify that to "3x", since there is a huge difference.

keeper wrote:

There have been zero players who could squat 3x their body weight. Strongman Brian Shaw can squat 800, but that's less than twice his body weight.

I mean really did you bother to read any of the posts in this thread? Did you not see where I showed guys squatting around 4x their body weight?

kickz wrote:

I mean really did you bother to read any of the posts in this thread? Did you not see where I showed guys squatting around 4x their body weight?

Sorry, I didn't catch where you said they were Nebraska football players. I am curious why they weren't included in the Nebraska records though.

fact checker wrote:

Very interesting information. Thanks for posting. But, for the record, I believe the guy said anyone should squat "2-3x" their body weight. Don't know why you'd modify that to "3x", since there is a huge difference.

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Actually, he said "You should easily be able to squat 2-3 times your body weight."

First of all, it's not easy. Twice your bodyweight is a lot. Secondly, if he said 2-3 is easy, then 3 is included in that. If you say "you can have two to three pieces of pie" and I say "I'll take three", would you freak out and say "it's two to three, not three". What's the point of saying "three" if you don't mean it?

keeper wrote:

kickz wrote:

I mean really did you bother to read any of the posts in this thread? Did you not see where I showed guys squatting around 4x their body weight?

Sorry, I didn't catch where you said they were Nebraska football players. I am curious why they weren't included in the Nebraska records though.

Why would I have said they were Nebraska football players?

You are having a hard time understanding this: football players, Arnold, and strongmen are NOT suitable examples of what is possible in max weight lifting because they are not even attempting to reach their maximum.

Yes, even your beloved Nebraska football players. They are not focused on max strength. They are focused on primarily being great football players, getting bigger, stronger, faster, and heavier.

Who cares? Those performances are average in both categories. CrossFit is about being pretty good in a lot of disciplines but very good at nothing.

I think it would be easier than most think. I've known some sprinters that were able to squat in the high 400s and with some specific training, would hit 500 fairly easily. These are guys that can run sub 50 400. It wouldn't take much training to be able to finish a mile in under 5 minutes, if they couldn't already do it.

I'm SURE Scott Frost could have gone sub-5 for the mile and he was only 25 pounds off the bench, so that pretty much proves it can be done right there.

Remember these were numbers put up during FB training. I don't think he was in a power suit and he was probably overtrained at the time as well.

The other factor is do they have to do both on the same day?

BTW Tim Tebow could BENCH 485 and squat 600.

I'm guessing if he dumped 20-30 pounds he could still squat 500 and go under 5 for the mile.

Hahahaha!!! Dude, you need to rearrange some priorities if the most you can squat is 185.

Eugene sump pumps wrote:

Hahahaha!!! Dude, you need to rearrange some priorities if the most you can squat is 185.

Why? When was the last time anyone really needed to squat anything?

Good posts. When I was 19 years old I was training for semi-pro football as a running back. And when I was a lean 205 pounds I squatted 550 for 3 reps, while ran one mile in 5:12. This is very doable as I had embedded strength and did enough short distance interval training to muster through the run (though I honestly could not do much more after the run). Therefore, it is possible as I was not doing extreme power lifting (1000+) or intensive fiber 2 training from running 40+ miles a week. I did anearobic training that put me in the best shape of my life. Though, I am trying to top it now by incorporating aerobic activity as well.