January 24, 2013
Deadlift 3-3-3-3-3 reps
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Compare to 110925.
"Coach B and the Clean" CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Kevin Hare - video [wmv] [mov] [HD mov]
Posted by Pukie at January 24, 2013 5:00 PM
Extended workout footage with CrossFit Gonzaga Teens - video [wmv] [mov] [HD mov]
"Rounding of the back is ok..I mean at weights that heavy its going to happen" Great advice..kids get out there pull as much as you can..don't worry too much about form. How that advice can be published on the internet will remain a mystery.
Happy Birthday Jessica Malone! Good luck this weekend at Crossroads Competition! Love you!
Coincidentally, this is basically my Wednesday workout.
to comment #1:
quite acting as if when you're going for a max on a deadlift (weither 1RM, 3RM, or any number max) your form won't give out a little; it is going to happen, no one can have perfect form on a deadlift when its there true max....if you do then you can add at least another 5-10lbs minimum. It's threshold training.
I agree with Comment #1 - If your form breaks down, the weight is probably too heavy for you. I can speak from experience. Rounding out the back on a deadlift is just asking for an injury. Just check out the crossfit forums. They are loaded with athletes who have rounded out their back on a deadlift and now have a bulging disc.
The extended footage had me worried.
The teen in the saint josephs basketball t-shirt needs a different queue. He's is rounding his back.
When he's at the starting position, try "shift your weight back in the heels, knees back."
Then, he may need to raise or lower his butt. Followed by flat back, gorilla back, superman back.
Throw in tactile queues to assist in obtaining correct positioning.
You’re back! Again! We like that about you. As good as rest is it feels good to do a little “relatively high intensity” exercise. It’s another strength day today, the ultimate fix for strength junkies: DEADLIFT. This is the epitome of “I pick things up and put them dooooowwwwnnn.”
This one should make sense to you since we did 5 sets of 5 reps of Deadlift on January 13th. Same gig here except we are doing 3-reps in each set. The standard DL in CrossFit is feet ~shoulder width apart, straight bar. You can use a trap bar if you wish, and you can do Sumo DL if that’s more your style. Just make sure to mark down what you’ve done so that you will be comparing apples to apples when this next comes up.
Ascending weights on the sets. I know, I know…you’re feeling pretty good about yourself now that you’ve been here for a couple of cycles, but straight across with the same really heavy weight is much tougher and should probably be reserved for more experienced folks. Each set is 3 DL; don’t take your hands off the bar until the 3rd rep is completed. Rest 2-4:00 between sets, enough to re-charge but not enough to get cool.
Aim for a PR in the 4th set. If you miss you get another shot at it, and if you make it you can shoot for the moon in the 5th. Hey, I have a good idea! If you did go for a max in the 5-rep session let’s aim for that weight in your THIRD set here. That’s a good target for your progression. You should get a little bigger number for a 3-rep set than your 5-rep max. Are you a true Newbie? Is this your second time ever doing Deadlifts? Same advice as before: you have no business doing a true max here. Drill technique.
Don’t forget to do a warm-up. This is the perfect WOD for you to use the CrossFit Warm-up! And yes, this is STILL all we do today, especially if you are new. This is just day one of 3 days in a row.
Pickin’ up heavy sh…shstuff. 3-2-1…Go.
Children, especially, should learn and practice form first and foremost. At 70lb. bodyweight, my son deadlifts 135lbs., and I've trained and insisted in his form being correct for two years now, before he even came close to pulling that weight. He never rounds his back, I won't let him, period. I understand the point of comment#4, but in regards to this age group. Rounding of the back indicates a host of more intrinsic weaknesses.
Did this yesterday as part of my workout...
DLx3 touch and go reps
(rest 5 mins)
Push press x 3 + Jerk x 2 + Split jerk x 1
(rest 5-10 mins)
20 mins at 85-90% effort:
10x OHS 75#
10 cals Airdyne
10x wall balls
10x Knees to Elbows
6 rnds + 30 reps
(rest 5-10 mins)
100 handstand pushups strict - 8:25
Yea Ingrid!! Superstar repping Texas!
Dang, almost called it! I was convinced it was going to be either a 3x5 press or deadlift...I went with press.
Just 8 days left until Paleo February and I'm stoked to be back on the mainsite.
Crossfit my sweet dark mother; we meet again.
Great to see those young athletes developing strong opening of the hip. Gotta love deadlifts!
WRT technique: It's reasonable to expect that at large loads, the form will deteriorate somewhat, but the cues to fix it should be unrelenting. Heard a lot on the head position, but not on the loss of lumbar spine.
Yes, when you go for max effort, you are going to break form, especially around PR's...
#1, I agree with you that a comment like that should not be published...However, breaking form is acceptable but should be avoided if possible. Are you supposed miss a PR by 5lbs if you know that by breaking form "a little" will help you get there?...at that point, it is up to the athlete to decide, based on her/his level of fitness, strenght, confidence, etc..
Having said that, his form on the demo vid is terrible throughout, not just on the heavy lifts...and he mentors teens?...unacceptable. He's looking down which causes his butt to rise early and his lower back to round up. He salmost performs a stiff leg DL. His athletes all mimick him and all have poor technique as well. It's a damn shame...
Go Ingrid!... #getchyasome
225, 275, 315, 335, 350! Felt light, getting better!
age 23 bw 170
In my opinion, you can't allow teens to lift with form like that. If they are in a competition, I suppose that's one thing (although doubtful), but just for normal training I wouldn't go there. I used to allow my form to break too and I'm lucky I never hurt myself.
I train a lot of teens now and my form standards have got much more strict over time. One of the girls I used to train about 3 years ago hurt her back while we allowed her to continue deadlifting rounded. So I'm talking from experience my man.
By patient. You have these kids for YEARS. No need to rush weight now. Drill technique, technique, technique now so 1) you avoid injury, 2) you're setting them up for rapid gains down the road and 3) you don't have to unteach bad movement down the line.
I've been following crossfit.com WODs and posting since early 2006 and never complain (in a serious manner), but I don't think it's a good thing to post a video of kids lifting with bad form like that.
Horrific demo video. Bad enough that his form is lousy, but completely unacceptable that he allows those he is training to lift with poor form (and even worse that they are teen beginners). Perfect deadlifting form is not optional in training, it is mandatory. If you are an experienced lifter and you deviate from perfect form when doing a 1RM in a competition, then that is fine, but not in training, and certainly not for every single rep of a 3 rep set from the very first lift. Every rep builds muscle memory, which is part of the reason that every rep that he does is so bad, including when he is demonstrating with light weight. Good form is the only way to safely lift the weight and is not an optional extra. That video should not have been posted as a WOD demo. What on earth happened to pursuing excellence and virtuosity? Sorry if that sounds harsh, but I personally feel that a certain degree of harshness is justified in this case.
Kgs: 130, 152.5(PR), 130, 130, 120
Lbs: 287, 336 (PR), 287, 287, 265
Took it easy after the PR, legs still a bit DOM'd up from Sean.
120-130-140-145-150 failed on 2nd
Followed by 112 double unders on one attempt.
Correction, failed on 3rd
About the same as my 5x5 a few weeks ago - mmmmmm
For me the key coaching tip when dead lifting is EYES UP, if you're looking up high, it will make you drop your hips and stop you rounding your back.
i would like for everyone who thinks they have perfect form on every lift they do to put a video up for everyone to see. there is noone out there who is pushing for a max have a perfect form. watch the games and most of their form on heavy weight is not perfect in fact some of their form is ugly(like mine)ie:dan bailey and iceland annie. just lift as safely as you feel your body will let you and dont complain about others form.
First time using hook grip with chalk instead of lifting gloves. Love it!
In kg: 140 - 150 - 160 - 165 pr - 150
Then; 400m walking lunges in 19:19. Ouch .
I got stuck at the knees for what felt like 5-6 seconds with 340. Just couldn't get it any higher. 325 was the same but all the yelling of "UP" made me hang on for dear life screaming and crying until it finally broke and went up all on it's own. Deadlifting, what a strange workout under heavy loads.
Go Navy! Beat Army!
(Kg). 120-135-150-160(2 Reps)-140
Compare to 130114: 160kg x 4 Reps.
I watched the demo vid last night and commented on it...I was not impressed. I decided to watch the extended footage this morning and I was even more appauled!
OMG, this guy is a disgrace to the sport, he should not be looking after and mentoring those kids. He did not talk about the importance of adressing the bar correctly and having a good set up. As he watches and coaches each one individually, he did not even give any verbal cues about a tall chest, looking forward, weight on heels, neutral spine, activate the glutes and hams first before the lower back, etc. All the athletes could do is go off of the somewhat poor demo he provided by "showing off" his 500 or so lbs lift, and added the comments about "oh yeah, seven months ago I completely tore my achilles tendon and now here I am deadlifting 500lbs"...real good boss!...
Result, all athletes are performing poor and potentially dangerous reps: early butt rise, rounded backs, stiff legs like lifts, just like he demo'd. As he watches each athlete, I saw flaws in all the lifts, which means he saw them too and never made real valuable corrections. He even interrupted a teen under load and told him to hold it (at mid-rep mind you!..what is this guy thinking?!). Simply mind boggling. he is setting those kids up for failure and worse, for injury later....
I know I'm not the only one that picked up on that. I'm just puzzled as to why this vid didn't get rejected at submission. I'm thinking of all the newbies out there watching this vid and thinking this is ghospel. As Seinfeld would put it: That's a shame...
265 315 335 345 355
What happened to posting athlete loads, times and rounds everyday? It used to be up here everytime, then it was gone, you brought it back this month but now it's gone again???
Those numbers were fun and inspiring, please post athlete performance again!
Quads and Glutes were so sore from "Sean" this morning that I could barely sit on the toilet.
285, 300, 305, 310, 315, 320(f)
The 365 was too much too fast.
Cold in upstate NY!
This was probably my 3 rep max, but I only have 400# so I think it's time to get more bumper plates.
185, 205, 225 (old PR), 245 (new PR), 255 (newest PR)
Glad to finally see some improvements.
Felt a sharp tug in my lower back during the second set, stopped. This was too much weight for me and I was stupid, though I think my form was OK. Will go way more gradual next time.
225, 255, 275, 285, 300
Made sure I watched my form too, improvement there. I need to work on my hook grip as I needed wrist straps :-\
Comment #33 - Posted by: Brady at January 24, 2013 7:55 AM
Comment #35 - Posted by: Greg W. at January 24, 2013 8:10 AM
Congrats on the PRs guys!
273,303,353,367pr,367f (1 rep)
105 - 107,5 - 107,5 - 110 -110
age 23 bw 170
Ok so I still stand by my comments earlier, but I definitely don't think Kevin is a "disgrace to the sport." He had some other videos up earlier and his coaching seemed pretty solid. And I don't think his form that bad in the video considering how heavy the weight was.
I just think teens and kids need a different approach when it comes to training. No need to attack his character based on that though. Critiques in coaching are always great, but leave it at that.
185, 225, 245, 270 (PR), 275(PR)
Deadlift Warmup: 10x115/10x165/7x195/5x215
WOD: I only have 225 lbs, so...
Did a warmup then worked my way up. Could usually do more but coming off a back injury, I focused on gaining flexibility and form.
135 x 8
155 x 8
185 x 5
195 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3
255 x 3
3 X 5 Cleans
155# all Reps
50 Weighted Sits
25 Box Jumps
BW 136.8 today
No shoes and no belt all sets. All reps solid and controlled; using metal plates today so no bouncing.
Seeking some help -
I'm a level 1, mentoring/coaching some colleagues in xfit. Been working with them for about 2+ months. Overall fitness is up, strength is up, cardio is up. So far general satisfaction from the newbies.
need some good reference material and advice to help me explain/alleviate their concerns with certain aspects.
I have 3 guys who are concerned that they are not going to lose body fat without doing more cardio volume. I have explained the concept that nutrition is the main key to losing body fat, but the conversation will go to how can 5 minutes of an intense WOD like Fran, burn as many calories as 30 minutes of cardio.
I have explained the concept of quality Intensity over volume, which they believe and accept that they are getting fitter and more capable, but not how that can burn more calories and thus decrease body fat.
They all have seen capabilities improve, feel more well rounded, stronger, etc...
225, 275, 315, 365 (1x then fail), 315
Question for trainers
I am a Level 1, been doing xfit for about 4 years. I lead a small group, we do 5 on, 2 off, been doing it since late Oct 12. All of us are in our mid-late 30's.
Thorough good warm-ups, WOD movement practice and then the METCON. Afterwards do practice and developments on gymnastic movements, HSPU, pistols, Muscle-ups, DU, etc... I add a consistent strength portion to the weekly schedule, always doing heavy squats, deadlifts, and either C&J or Snatches, in addition to the METCONs.
The group are all making gains, and generally satisfied with the results. All are seeing gains in strength, cardio and overall fitness.
However, 3 of the guys are taller, larger frames and are concerned about losing bodyfat, and not buying that 5 minutes of Fran will burn as many calories as 30 minutes of traditional cardio.
Looking for thoughful advice and discussion.
2013-01-24: 3's. 380
2011-09-25: 3's. 375(265X16)
2011-06-30: 3's. 360(265X15)
2011-06-22: 3's. 353
2011-02-22: 3's. 340
2010-06-10: 5's. 307
2010-01-18: 3's. 305(265X12)
2009-08-08: 5's. 250
Have to say, pretty disappointed in the post. As an older athlete (47) who is living with the cumulative effects of many seemingly small and inconsequential strains and such, I would argue that max lifts have little if any place in the normal Crossfit community…aka normal folks who are looking to become more fit as a means of enhancing their quality of life. Will max efforts make you stronger, certainly; will they make you more prepared for a competitive lifting environment, you bet; but there are many paths, albeit slower ones, to obtain the same strength gains without anywhere near the risk level that you expose yourself to during max efforts. As a final note, as a youth coach of 11 years it is my opinion that max efforts, 3’s, and arguably 5’s have no place in a youth focused training environment. Hammer the mechanics over and over and over, and allow them to progress in loading only in conjunction with ideal form. Every activity inherently is accompanied by risk, as youth coaches we cannot eliminate all of these but at the least we are obligated to eliminate the known ones which can be addressed via programming etc.
Who knew how much firm was key. I stopped at 315 but did it like nothing.
Previous single PR was 365!
I wanted to get the CF communities opinion. I have had back issues since my college football days and use a hex-bar to deadlift. Does the hex-bar change the lift or make it any easier?
Look forward to hearing from you! Kepp working hard!
215 - pushed hard
I'm new to CF and I'm always a little discouraged with my weights and times. Any advice will help.
Still focused on form over load.
Deadlift 340x3(PR) Went for 1RM too - 375(Big PR for me)
A little drama on the CF mainsite today?
Jeez, calm down. One little video and the guy is being Mob Lynched For Time. Get over it. Before you learned what "perfect form" was, I'm sure you had some imperfections that led to it. A rounded back is not the end of the world when limited and known. Pussification of our youth, however, is.
Have a discussion with them about diet. If they are seeing gains in strength and are satisfied, explain to them that similar gains in "sexiness while naked" can be gained by adopting a clean diet. Formula one race cars run a whole lot better on the proper fuel as opposed to 87 octane. I would refer them to the "killing the fat man" series on the journal. When Gary finally pulls the bandaid and goes paleo, the weight sheds off of him.
Just something to consider.
Ultimately if they trust you as a trainer and are patient, all other desirable results will follow.
Best of luck
Subbed CrossFit Pickens, SC WOD
21 Push Press 135
15 PP 135
9 PP 135
#66 Mike -- well put, especially the last part.
Old PR was 330 lbs
New PR is 385 lbs
Made up "Sean" yesterday
345(F), dropped to 335 (x1)
Comapred to 121004 (5x5): 295-315-335(x3)-320-315
Previous 1RM 121128: 355
A bit disappointed today; could be that I didn't do RX'd rest day yesterday. Could be just a less-than-stellar day.
yep, i agree with #67...when plateau is reached gains will be made with cleaning up the diet.
335lb DL, 3RM PR
Then, 3RFT: 15x25lb DB Snatch rt hd/15 GHD/DB snatch lt hd/15 t2b, ~15:30
3RM DL WOD
275, 295, 305, 315, 325 (tied PR)
30 x 95lb clean and jerk
1 mile run (signpost/back)
Same loads as last time, no condition for breaking records today
Three days off as a result of work.
5 sets at 125kg - still need to get more weight.
Hit the 550 easy with perfect form, hit the 585 for one and then the 565 for one also. i was spent after the 550 for a triple. should not have jumped so high after 550...
So if u fail a rd do u count that rd or do another to makeup for it?
Cuz i did just not sure which to count?
315 x1 (pr)
325 x 1 (pr)
Today was a good day!
Still learning dead lift, still I feel confident i'm on my way up.
WOW! Proud of my best friend who killed it today with two pr's....
Jason: 38/180/M...315#pr 1 rep, 325#pr 1 rep (Just last August when we started CrossFit he barely could get 185#...325!!? Great job buddy!!
Me: 37/M/190 225,245,275,315, 325x1(PR), 225.
90 / 100 / 110 / 120 / 125 KG
Rounded back @150kg and above.
Need to take less weight next time and work on better posture.
135/225/275/315/365/405, stopped there since 3rd was hard... at least i know next time it'll be somewhere round 415/425
175, 195, 225, 275, 305 (PR)
kg: 110, 120, 125, 130, 140 (308lb)
36 male 5'5" 85kg.
Extensive warm up
60 back extension
60 glute ham sit ups
60 air squats
All for fun and excitement
Stuart, Thank you for the discussion. You hit the nail on the head with one guy concern for "sexiness while naked."
My first comment didn't post, and I forgot to recap in the one that did. I have discussed the concept of Paleo and Zone nutrition, which all agree and some might attempt. Although, a good portion of the thinking is that if I do 30 minutes of cardio, it's ok for me to eat what I want. But if I'm just doing xfit, I need to add more cardio so that I can continue to eat what I want.
What I'm really trying to convey is the concept of how Intensity in the WOD for short duration translates to traditional fitness measurements like how many calories burned. Or that you need more volume to build muscle mass.
How do we explain that type of stuff? I know the concept of load over time = power. Power is the intensity, which is key. I buy it and of course have seen the good results, just trying to better explain it.
11 Degrees (trouble staying warmed up)
20 reps @80 Lbs X 2 then 10 @ 130 for warm up
300 PR since Pancreatic cancer!
First time testing DL 3RM! :)
Chuck B- Congrats on the PR! Stay strong, and keep on fighting.
Warmed up with GPP Wiped W/O
#135, #225, #275, #315, #365
Scaled for my CoCr & Polymer Knee
Deadlift: 5 x 3 with 210
A little sore from "Sean"
460x3. That is a 5 pound PR! I'm stoked! No strength bias, just CrossFit.com for a little over 7 years.
Oh, and my form was good, but definitely not perfect......because I'm a normal human.
315-335-365-395-395(F) only 1 rep.
Got unexpectedly high, might be able to hit a new 1RM PR
#58 up the intensity on Fran...for those who have back issues with DL Research lower cross syndrome and work on strengthening glutes, hams, and abs/obliques...good luck!
#309, #331, #352, #375, #397(PR)
140k, 150k, 160k, 170k, 180k(PR)
I love CrossFit!!!
Quit ranting on others. It doesnt fit you. It makes you look angry. Nothing else. You dont help anyone saying bad things. I f you want to help the kid in the demo, contact him and try to address his tec problem. dont be that guy (the angry-and stupid- guy)
Everyone keep up the attitude. Attitude is not negotiable.
245-265-285-295-305-315 (did one extra round because I was feeling good, and definitely hit a new PR!)
Stuart and Drryanhess,
Thanks for engaging in some discussion.
I should have put more detail. We have talked about Paleo and Zone, good nutritions benefits, which all agree too and are making attempts at. However the conversation divulges into - 'I do 30 minutes of cardio so I can eat what I want.'
Stuart you nailed it on one of the guys perfectly, the concern being 'sexiness while naked' I laughed out loud when I read it, because those words were damn near spot on.
I'm really trying to explain and understand the communities thoughts and explaination towards how short intense WODs translate to traditional fitness metrics, like calories burned, etc... How do we explain that?
I know and explain that load over time = power, power is intensity, intensity is the key. I buy it and they buy it for performance, and improving functional fitness levels, GPP and all that.
But how do we explain to someone new that they don't need the traditional cardio 30 minutes 3-4 times a week?
Emma 260^ pr
Connor 155 pr
Amanda 155 pr
Alison 192.5^ pr
Jason 245 pr
Aaron 115 pr
Ricky 185^ pr
Mr. Wonsil 245 pr
Tara 230 pr
Mama V 167.5 pr
Mrs. Pip 215 pr
Jamie 130 pr
easy money no back problem
did Sean after
first time doing DL's since back injury.
5 x 3 at 275. That's all the weight I have in the home gym.
135-145-155-165-185(PR) Still learning proper form and did not want to get carried away. 30LBs more than earlier this month, so I'll take it.
warm up 15 minutes of rowing. 135-235-265-305(1) 295(1)
Did this one at home, and ran out of weights. Add more weights to the shopping list. LOL.
Deadlift 3-3-3-3-3 reps
Kgs : 63.5-68.5-73.5-78.5-83.5
Lbs : 140-151-162-173-184
After all the discussion on form, I decided to just work on my form at a reasonable (for me anyway) weight
I am also appalled by the video- the trainers poor form- his lack of proper correction and queuing of teenagers and the comments that form isn't that important or the guy who has a 70lb kid doing deadlifts! This is why soo many people get hurt! and Crossfit gets the reputation for being reckless.
did a little chipper from my box before
60 wall balls
50 box jumps 24
30 hr push ups
225-275-305-325-350pr by 25lbs
dl's tomorrow @ Y.
Today, CF box wod with kid:
5 rft of: 6 hspu, 12 sdlhp w/kb, 6x2 kb push press, 24 du/72 su
kid did 12kg kb, i did 24kg; both of us did knee/toe on box hspus & du
17:50 me, 18:59 kid
then dessert / cashout of 2 rounds 30 hollow rock, 30 situp, 30 superman.
hollow rocks hurt.
Today was cool, but a little dissappointing.
Deadlift 5 x 3
weighted pullup 3 x 5 superset
Me -- 315, 25, 335, 35, 355, 50; 365F, 355F
Nephew -- 275, 25, 295, 35, 315, 50; 325F, 320F
In my nephews CFT he got 315 as a max and now he gets it 3 times, fairly impressive jump.
My nephew did the trainers cert course on the 16th and he found it very impressive... great job Reebok One.
my bodyweight: 218
DL weights: 355, 405, 455, 475, 500 1RM, dropped back to 405 to finish last set.
Barbell shrugs 3 sets of 10 reps at 315
Felt great. Hit a clean and jerk ladder after. Looking forward to tomorows wod.
30yrs, M 6'2" 215lbs: 250,275,300,340,370
255 275 295 315(pr) 325(pr!)
255 275 295 315(pr) 325(pr!)
3rd month cross fitting. Following the daily WODs from the net. Increased my PB by 15kg.
Jog 1 mile
w)135 x 10
w)225 x 10
w)315 x 5
1)335 x 3
2)350 x 3
3)370 x 3
4)380 x 3
5)385 x 3
This was done (A) right after a tabata run, (B) less than a week after a vicious stomach bug, and (C) in an unheated garage (15 degrees outside). I feel like a champ!
225#, 245#, 255#, 265#, 275#
Back holding up well with gradual weight increases after injury
8 rounds pull-ups (64)
8 rounds push ups (88)
8 rounds sit-ups (96)
8 rounds air squats (110)
315 x 3
355 x 3
385 x 3
435 x 3
450 x 1
145# x 3
165# x 3
195# x 3
215# x 3
230# x 3
Ran out of weights at my house to put on the bar...have to expand the collection ;)
115,135,145,165,165 lifted 175 once but could not lift 2 more X's with good form all P's. :)
warm up: 5x 95#, 5x 105#
and one rep at 165 just to see if I could... once was enough!
So this is day 5 for me of crossfit. I was nervous about this one mainly because I blew my back out years ago ... but good form will always bring you home
This crossfit stuff is great for my battered body!
only made 120 once due to my broken pinky! lost grip...
First week of Paleo Diet - lost 4 lbs - feel great
DLx3: 185, 235, 265, 270, 275 (+10lb)
M/36/180 245/265/285/315/335/405F but it was extra haha
Last time: 185/205/215/225/245
I'll take that with being laid up last year with a broken leg
Last time: 185/205/215/225/245
I'll take that with being laid up last year with a broken leg
Got up to 215, could have gone heavier but then decided to take it back down to 155 to work on form
Then for good measure I pulled up 385x1 (pr)
Old pr - 365
New pr - 385
DL 5x3: 235-245-255-265-275
Then 1000m row 3:26.4. Painful.
Start slower (1:42-5 first 500), crank final 500 < 1:40. Reverse of what I did ;)
w/u - lunges, inchworms, 135-185-225 dlx3
c/o - 1000m slow row
then went for a 1RM
New PR - 495
365 asrx then skipping handstand combo....
300x3 (PR for 3reps!)
Followed by 1hr of lifting.
on elevated platform
135 x 3
225 x 3
315 x 3
405 x 3
480 x 3 (2 40 pound chains)
1250 leg press x 10
(my previous 1RM is 300#)
1/27/13: 225 225 245 245 245 (PR)
1/11/09: 165 185 215 (PR) 215(2) 215
12/8/08: 115, 135, 155, 185, 205 (PR)
Prior: 135, 135, 155, 165, 165
m, 29, 230, 6'5"
First day back since catching the flu last wk, should be able to get more weight the next time around
Thank God for foam rollers.
Strict form. Out of weight.
199, 243, 243, 265, 265
Didn't push too hard since this is first DL attempt since back injury late last year. 1 rep PR is 335 and this felt really good overall. very pleased!
135, 225, 275, 295(f), 285(f)
3 - 3 - 3 - 3 - 3
405 once (PR)
Hoooah Army Crossfit!!!
110925 - 315, 325, 335, 340, 345
090104 - 225, 265, 295, 300, 305(2 of 3)
Stronger is fitter. Stronger is more durable. Stronger is safer. 3x3 Max (with proper form) is a great way to progress. I have 2 years on you, and yes I am more careful, but still setting PR's after 6 years of CF.
CFWU-3. Superman. Burgener.
340,350,360,355 then stopped. Right hamstring hurting pretty bad. Pull from prior days.
Disapp. Thought I could've gotten 3rd one today since fourth set was so good. Grip & leg fatigue both contributing factors.
Went up pretty easy. Good job w/chest up & knees out. Remember to get good breath in before rep.
9/15/09 at Triangle:
12 min bike warmup
Warmup was a 25 minute run and a couple rounds of the cfwu. Ran home from gym afterward. Feeling good these days
Deadlift (Sumo Style)
BP 135-155-185-225-230 x 3
95 x 10
135 x 8
185 x 6
225 x 4
245 x 3
265 x 3
285 x 3
305 x 3
305 x 3
pr 350 (back feeling better. being careful)
185, 195, 205, 215, 225ibs
all the weight I had. My guess is I could have gone to 240.
m/ 6'0''/ 175/ 28
225/ 255/ 275/ 285/ 285
455 USED STRAPS
545 USED STRAPS
100 LUNGS EACH LEG
100 WALL BALL 8LB
500 JUMP ROPE
102.5kgx5r (normally 10)
65kg 10r/10; suitcase bb dls