This article provides useful insights into the role of the hip in fundamental movements for running and terrain adaptation, which are particularly relevant for trail running. Alexandre de Pacing-trail.fr

CFWUx2 FS 10 10 5 3 3 1 10*45 10*135 5*179
223 234-245 256-267-278

205-225-245-295-315-325 Rx'd

First time deadlifting with a barbell in 10 months since COVID started. 

135-185-205-215-225-230

This is 15 years old and a lot have forgotten about it.  To read, re read and use for all athletes!  I have gone threw many injuries and that CrossFit way to get back makes it "almost" a blessing sometimes to have the "luxury" to focus on your weaknesses.  

Create article.  Thanks for keeping it simple.  

E3.5MOM, and did scales & planks

185,
225, 245,
275, 285, 295

(regaining confidence after lower back issues from past ~2 months)

130. 140.150. 160.160.160 (2000kg)

275-315-345-375-405(fail)-405

5-315
3-345
3-355
1-365
1-375 (f)
1-375 (f)

405-425-425-455-455-455m went just as heavy as last time we did this rep scheme but with no belt this time except on the second single. Then did 10-20 back scale left and right then :20-:30 rest for 7 min then front scale :20/:20 with :20 rest for 3-4 minutes then 1 minute side plank left 1 min rest 1 min side plank right 1 min rest. Then did a 1 minute plank on 1 leg and then the other with 1 minute rest. Then alternated legs continuously for :30 on :30 off for the remaining time. All difficult. 
40/192/5’9”

325(5)345(3)355(3)365(1)370(1)370(1)-slight deterioration in form Last rep

145kg
145kg
150kg
150kg
155kg (F)
155kg (F)

Barely missed the reps in the last 2 sets

Did all 11 plank poses for 55 seconds a piece (10 minutes total); followed by 10 minutes of scales

275, 315, 335, 355, 375, 365

320, 370, 405, 435, 465, 490 (Pr) Rx 

I can’t stop thinking about this article and how meaningful it’s application is. Traditional medical recommendations are to rest after surgery, for weeks. And focus on rehabilitation of the affected body part. But that leaves the rest of the body not moving. Cardiovascular health and physical capacity decline. 

My patients are all children, and when they have an injury, they continue to move in every which way they can. Even when told not to. They question why they are restricted from playing ball with a broken arm. They figure out a way to work around their injury. Every parent will agree that a child whose play is limited is “fussy” or just losing their marbles wanting to move. 

It’s important for physical and psychological strength to be active. Work around the wounded part. This has to be a part of the recovery. Shift the focus to see the forest instead of one tree. 

5x100kg, 3x120kg, 3x140kg, 1x150kg, 1x150kg(fail), 1x130kg

10x135 then 5x165, 3x185/205, 1x225/235/245
First DL's since surgery so went conservative. Worked on planks in between sets.

260-295-330-380-390(pb)-395(pb)

190324: 315-345-365-380-385-390(f)

5s - 110kg
3s - 130kg 
1 - 140kg 
3 x 1 - 150kg with good form (finally!)

135—185-255-305-335-345 
Planks and scales for 20 min ✅

225-315-365-385-405-415lbs Rx

Practice Scales & Planks for 20mins.

DL
5-275
3-310
3-310
1-325
1-345
1-345
Plank and scale felt good

Deadlifts

5- 135
3- 205
3- 205
1- 275
1- 275

Substituted scales for handstand practice (10 min).  Hold for 45 sec. against wall.  Practiced planks for 10 minutes (45 sec hold, 1:15 rest).

205
215-225-235
245-255-265-265

295,315,315,345,355(F),335. Just didn’t have much in the tank today. Guess the 400+ DL’s of my thirties are gone. 

5@ 195, 3@ 205. 3@215 1@225, 1@ 230 and oops! I forgot to do my last single. Just noticed that. 15 minutes plank work -  the gym was closing 

Deadlifts
10-10-10 135lbs
1-1-1 225lbs
Planks 15mins

92.5-100-110-120-130-140kg
After that sclales, planks and threw in 5 by 5 bench presses 50-60-70-70-70kg.

I have only been in Crossfit for about a year now and just finished my Level 1 training this past weekend and waiting for my results as we speak.I am 48 years old I have total hip replacement. I surprise my coaches on the things I can do with my new hip. Nothing is more true than the statement form this article.
 For CrossFitters, rehabilitation is complete and successful when the athlete has acquired total physical capacity not just equal to but beyond the pre-injury state. 

completed 2019-04-10
155-245-305-305-m305

225,275,275,315,325,335(PR)

Deadlifts: 5@ 195 lbs., 205. 3@ 215, 225, 235. 1@245. Played around with the rep scheme.
Planks and scales. 

In Kgs, 170(5)-180(3)-190(3)-195(1)-200(1)-200(1)-200(1) - Mis read and did one extra single.

3 rounds not for time 
20 seconds front scale /side
3 slow back scales/side
2:00 of plank, alternating positions every 0:30.

250
295-305
325-335-335

D
85
105-115
120-120-120

70kg-100kg-120kg-140kg-150kg-152,5kg
Long time since I deadlifted...
#sober #day113 #killingmydemons

275, 315, 325, 385(f), 385(f), 365, 315, 315

315#/365-385/415-435-455

285-315-315-325-330-335

5x185
3x225
3x225
1x245
1x265
1x285
Then 5x5x225

5s: 65#
3s: 85/105/125
1s:  135/145/155
Best I had today.  Good thing the race is soon.  Running is a butt kicker for me!  

265
275-285
290-295-300# (ties pr)

56/5'8"/160#

165*5 195*3*3 205*1*1*1*1 convential DL chose skinny red band under feet n bar
scales getting better foot better from injury
plank variations tough

Deadlift:  315, 335, 355, 365, 370, 385.  Focused on form.

215-5
235-3
255-3
275-1
290-1
305-1

plank and scales 15-20 minutes

wifey:
135-5
105-3
115-3
125-1
130-1
135-1

145-165-165-185-205-215lb. PR!

225, 275, 275, 295, 305, 305.

Rx’d

Deadlift - 10-10-5-5-5-3-3-3-1-1-1-10-10
Plank Interval - 1 min work, 1 min rest
6 different plank variations for 24 min. Total
2 mile run - no time, just make it

325-345-365-385-395-405

57 / 168

with a replaced hip and shoulder, don't go heavy anymore.

did 6 sets of 10 reps at 185 Deadlifts and in between DL sets did 25 GHDs

315-335-335-335-335-335

225x5-275x3-295x3-315x1-335x1-335x1

This is my best DL since college when I did 385. Grad school was bad for my boy, but I’m getting back in the saddle. Feels good.

Scales and planks was a very nice complement to heavy DL. 

135-185-225-245-245

5x 225
3x 315
3x 385
1x 435
1x 455
1x 455

235-265-285-325-345-370#

I probably could have gone a bit heavier but preserved the assigned workout and stimulus.

10 minutes scales and 10 minutes planks practice.

135/185/205/215/225/230(PR)-no more plates 
Scales & Planks 10min each

Forgot my belt 😫
225
315
365
405
415
(435) fail
(435) fail
20 min practice

110-130-140-160-175-180 all in kg 

M/44/6'2"/185#

From @ryanfisch

100 DB power cleans 50/35#
*EMOM complete 5 burpees. Start with burpees.
Used 35# DB's finished in 7:56

225 x 5, 295 x 3, 305x 3, 325 x 1, 345 x 1, 375 x 1

I really liked Chris S. "Neurological" scaling idea on the deadlifts. Instead of just going all-heavy, I did 5-5-3-3-3-3 sets, with laser focus on "squat up / squat down", with weight around 70%-85% of max.
5s: 200, 210
3s: 220, 230, 240, 250
At 250 I noticed it harder to keep the squat right. Chris' program helped expose a weakness I can target now. Thank you!
Scales+planks, 10mins each: all varieties of planks in the photo, 20-75 secs hold; and all 4 scales, 10-30 secs hold, while standing on a yoga mat (mushy floor made it a lot harder to plant the foot).

180-195-200-205-210-215

415lbs
425 - 435lbs(PR)
435(F) - 405lbs - 405lbs

10 minutes of:
15sec plank variation
15sec plank variation
15sec plank variation
15sec plank variation
1min rest

Immediately into

10 minutes of:
20sec left front scale
20sec right front scale
20sec rest
20sec right back scale
20sec left back scale
20sec rest

Planks before and during DL's
5x155
3x205
3x225
1x255
1x275
10x155 focused on form--I'm not a very good deadlifter..
Scale practice
m/49/175

135 - 225 - 275 - 325 - 345 - 365

120 kg - 130 kg - 130 kg  - last three sets of 140 kg

Deadlifts: We completed this rep scheme on 190323, so I will use it as a guideline for loading. When coaching this workout, I will be mindful of the potential impact from yesterday’s workout, and may not encourage some athletes to increase loads from 190323. As with most heavy days, the majority of my athletes will  attempt this section as written and utilize loads that allow for sound mechanics. If my experienced athletes are feeling up to it, they will be coached to achieve near-max loads on the final set. 
For less experienced athletes, I will manage the loads so that they are lifting heavier than last time, but still always a few reps left in the tank. A rep-scheme modification will only be used if a special situation presents itself. 
For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the deadlifts with the load elevated on blocks or plates and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.

Scales and Planks: When working on the front and back scales, I will have my athletes continue to build from their prior efforts with these movements. This could simply be done by performing the same variation with higher quality or progressing to a more difficult variation of the movement. For example, not utilizing a support beam for balance or attempting to raise the lifted leg to a higher position. For more details on popular scale variations, feel free to look at my post from 190401. For the planks, the main focal point will be on maintaining an active shoulder and a stable midline for a designated time frame. I will have athletes perform this movement with straight arms and vary the duration of the holds per their individual capabilities. For athletes that can routinely handle holds of 1-minute or longer, the movement can be made more difficult by adding load or raising one arm or leg off the ground. 

Globo scale: As rxed.  If needed use pads to lessen the sound if in a gym that hates noise.

Dumbbell option:  if you have heavy enough dumbbells do dumbbell deadlifts in the same manner as the barbell deadlifts, with a max set if you max out the dbs.  If they are light (e.g. 50 lb dbs in a hotel gym), then do single leg deadlifts, 5x max sets with the dumbbells each leg.  Focus on the gymnastics today.

Scales and planks as rxed.

Champions Club Scaling Notes

RANT: 
It’s important to remember that all movements and workouts have some kind of blend of every single one of the 10 general physical skills; nothing exists on its own. Our reason for placing a bias on one of them for any given workout is because of the positive effect it will have on the other 9 skills. This deadlift workout, for instance, still has aspects of coordination, accuracy, agility, and balance, even though it is highly biased towards the organic side — specifically strength. I like to keep off the elbows for planks because it doesn’t translate to anything that I can think of. From your basic push-up position, either slide your hands forwards or sideways and it will add tension to the entire system.

ORGANIC SCALES:
Strength — add weight WITHOUT LOSING ONE OUNCE OF MIDLINE POSITION, or go slow on reps
Stamina — add reps, like 10 or 20 or 30 per set. Or any number, they’re all made up anyway
Endurance — mix a heavy deadlift in with planks and scales to form a 20-miute metcon workout
Flexibility — go from a deficit, add more range of motion on planks/scales, really concentrate to not let lower back round on descent to first lift

NEUROLOGICAL SCALES:
Coordination — emphasize hips and shoulders rising at the same rate. Think “squat up/squat down” instead of “lift up/set down”
Accuracy — keep the same speed with same heavy weight across all sets
Agility — add reps, lighten up the weight, and move at Diane speed for sets. Move quick but don’t rush
Balance — take shoes off and focus on arches in the feet. Should be zero movement throughout entire lift

GROUP VERSION:  I’ve been having some success with the time limit for sets with my group. That way if a max lifter goes at the same time as a newbie, the max guy can do 1 or 2 reps or whatever while the newbie does a ton more. Also lets me monitor every lift. Maybe do scales and planks between sets

WARMUP:
Hip extension — hip hinge prep
Squat — deadlift without the hands below the knees
Pull-up — hanging should happen every day
Scales — if not done in workout
Plank — of not done in workout

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Max effort, ends at 1 rep, better than 5, 7, or 20.