195-235-260-295-320.  last set was dead stops, the others were touch n go

CFWUx2 10*45dl 10*95
15*135 12*157 9*185 6*223 3*245

185-210-235-265-305 Rx'd

Tried to focus on form, still getting back into it now that I can get to the gym during COVID.

E4MOM

145, 185, 225, 265, 285

(first 3 were pretty easy, last 2 were tough, but doable)

75. 95. 105. 115. 125 all kg and just back from hols

265
280
295
315
335

15-225#
12-255#
9-265#
6-285#
3-315#
1Rep is 385#

300-325-365-405-435 rx

Way hard! 6m rests or more! 

40/187/5’9.5”

135-185-225-255-275

15s - 100kg 
12s - 110kg 
9s - 120kg 
6s - 130kg
3 - 150kg 

225-275-315-365-405lbs Rx

225, 265, 295, 315, 365

completed 2019-06-17
110-130-140-150-200 (DBs)

57 / 169
With my hip replacement and subsequent dislocations, I don't go heavy anymore or deep in 'squat' exercises. 
185 for the weight in all sets and sets were 15-12-10-10-10 reps.

125 - 140 - 150 - 170 - 190lbs

65, 85, 105, 125, 145 

15x135, 12x185 (2 grip adjustments), 9x205, 6x225, 3x250
Added same qty/set for abmat s/u & 1/3 qty for handstand release work

315 - 335 - 365 - 385 - 405lbs

135í—15
225í—12
245í—9
265í—6
285í—3

D
35í—15
55í—12
75í—9
95í—6
105í—3

15x135
12x165
9x195
6x225
3x255
All unbroken

32 / M / 5'9" / 137lbs

Dumbbells: 50-60-65-70-75

Being lazy the last few years has really done a number on my kung fu grip.

Subbed double kettlebell swings (20-20kgs)
15-15-15-25-30 reps

2 water jugs @22.5kg each for all reps
M / 40y / 176cm / 72kg

15-135
12-185
9-225
6-275
3-315

15: 225 12: 245 9: 265 6: 285 3: 305. All in lbs.

60 (132lb)
65 (145lb)
70 (154lb)
80 (176lb)
90 (198lb)

legs still fried from squats last week, modified to strict press to give lower body a break. 15/12/9/6/3 @ 42.5/47.5/52.5/60/67.5kgs.

practiced descent from handstand against wall and Lsits/tuck holds

70kg 80kg 90kg 100kg 110kg
Zwischen den Ausführungen 90 sec Pause 

135-185-225-245-275

135(too light)-225-275-300-315

135-165-195-225-245

225#-275-315-365-405

Back still twitching and ACL still dinged but gonna lose my 💩 if I take another rest day!!  Went REALLY light and used a trap bar for 15-12-9-6-3 reps; 35#/55/75/95/105

185# - 205# - 215# - 225# - 245#

225-255-285-305-335 lbs
M/41/5’8”/163

225-275-325-365-385

185, 205, 225, 245, 260

Jackie
95, 105, 115, 125, 135

15x 135
12x 185
9x 205
6x225
3x275 pr

2 mile run after
Jiu jitsu earlier  

185/215/235/255/275

15 x 185
12 x 225
9 x 245
6 x 295
3 x 335

15 x 205
12 x 225
9 x 275
6 x 295
3 x 325

M/28/5’7”/160#

135/185/225/285/305

That last set felt like garbage, but 3 reps at 305 is a PR. All sets reloaded with good form; none of that bouncing momentum.

165,185,205,245,285

Sore legs from last weeks BS. Went light. 
15- 135#
12- 155#
9-   185#
6-   205#
3-   275#
Male 58 178 lbs

Did Power Cleans because limited weight. Same rep scheme. 
75-95-115-145-165

135
185
225
315
365

15 - 205#
12 - 225#
9 - 255#
6 - 285#
3 - 315#

15x90 kg, 12x100 kg, 9x110 kg

43/6'3"/200
SLIPS make up from other day
225-275-315(6; grip fail)-315(hook grip worked)-345

Deadlifts
15-12-9-6-3-1
145-195-215-235-255-265

205-225-245-275-315
Could have made some bigger jumps, especially going from 12 to 9, but I feel like I still would have ended up at 315, so I'm ok with that. My baby girl is like 5 days overdue, so I REALLY hope I don't end up crazy sore from this!

15 - 135
12 - 155
9 - 175
6 - 195
3 - 215

M /45/ 135 lbs
I actually did this WOD last week. 
I did this using a hex bar. Not sure if I was supposed to kind of max out each set? I did not. 
15-135 (light, I could have easily gone heavier)
12-165 (still light but felt fine.)
9-195 (felt super solid)
6-235 (felt good)
3-265 (felt good)
3-285 (felt good and still explosive & fast)
3-315 (this one set felt good but not quite as explosive)
post WOD, I ran about 2.5 miles with the dog in the woods. 
First time in a LONG time I tried a real weighted WOD. 
Fun and glad. I will do these again soon. Been a while and was fun and want to really start adding these back in.

15-135/ 12-155/ 9-185/ 6-205/  3-225
1st 3 sets felt light today, but the last one definitely not. 

185-215-245-275-285 

225-255-275-315-345

From 170lbs, +20lbs per round:

15 @ 170lbs
12 @ 190lbs
9 @ 210lbs
6 @ 230lbs
3 @ 250lbs

All sets unbroken with continues motion. I did not release the bar nor shift my feet, and I maybe could have gone a little heavier. But my grip nearly gave out on the last 2 rounds.

50-60-80-100-120

175/195/215/225/235  most were touch and go.

15: 225 lb 
12: 275 lb 
9: 315 lb
6: 365 lb 
3: 405 lb

Decided to follow the same rep scheme for bench press during DL rest periods. Went a bit lighter on BP because I’m sure that something will come up later this week that will make me regret my decision to do bench today. 

DL:  15x185; 12x205; 9x235; 6x265; 295 total fail; 3x275
BP: 15x125; 12x140; 9x145; 6x150; 3x165 

Result: Just about emptied the tank on DL; had more in me in on BP, which was fine. 

15x185
12x205
9x225
6x245
3x265

135-155-185-205-225

100-122-144-166-166

15 @ 175 lb., 12 @ 195, 9 @ 215, 6 @ 225, 3 @ 230. Dropped barbell in the set of 6 and broke into 4+quick breath+2. All other sets unbroken.
Thanks to Bryan Rosen for the helpful warmup.

Axle bar DL's -overhand grip
2nd time ever using axle bar
135/150 (1 reset)/155(2 resets)/160/170
m/49/175
Got a new gym toy over the weekend,
a 150# sandbag, so practiced ground to over the shoulder--started with
100#, which was a good starting weight.

155,175,205,245,265
120 sit ups
100 push ups

M/44/6'2"/180#

Rx'd 
225/250/275/305/335#

15 - 70kg
12 - 95kg
9 - 110kg
6 - 150kg
3 - 180kg

16 mile bike ride this morning; 25 minutes going out, with a glorious tailwind.  39 minutes on the return leg, with a nasty headwind.

215-230-250-265-285#.  Had at least 5 more pounds in the tank with each lift.  To keep in mind next time.

안양공식인증지부 크로스핏힘
225 - 275 - 315 - 365 - 410 (186kg)
강경택 45세/180cm/90kg

Intended Stimulus
.
Full-send-it-fun-AF day! If you did 190606, then you know what you are in for. We want the heaviest loads you can handle with good mechanics on each of the different sets, and we want them unbroken. Just like we said four days ago, remember Rippetoe's advice: "don't be pigheaded". If your spine starts rounding in the middle of a lift, drop that bar! Deload a little and try again. If you did 190606, use what you learned that day to better guide your plan today. If you struggle with deadlifts, today is an awesome day to work on them. Focus on the aspect of your deadlift you need to improve. Choose a drill that will help you develop that aspect, but that you can handle. Start with a heavy dose of reps, the sets of 15 and 12 here will be ideal. And then keep adding load while decreasing reps as long as you are able to sustain the aspect you want to develop. Athletes learning how to deadlift can use option 2. 


FULL SEND IT!   
 


OPTION 1
This is a good option for athletes that have control of the movement, but for whom the set up position is a struggle due to flexibility, or motor control issues. Choose one of the movements below.


15-12-9-6-3 reps
trap-bar deadlifts
elevated deadlifts (set your bar on top of some plates)
double kettlebell deadlifts
 
 
OPTION 2
This option is for athletes learning how to deadlift or fixing their movement pattern. 
 
All done for quality
 
5 sets
10 seated good mornings 
10 sumo deadlifts from seating
10 slow descent single KB deadlifts
rest 2-3 minutes between sets
 
then
 
5 sets
5 conventional deadlifts
rest 1:30 between sets 

Warm up for 190610:
GENERAL WARM-UP
1 round of:
20 air squats
25 groiners
30 banded good mornings

2 rounds of:
10 hip-and-back extensions
10 v-ups

SPECIFIC WARM-UP
7 deadlifts with an empty barbell, 2-sec pause at the knees in the ascent

3 sets:
Set 1: 10 deadlifts, 2-sec pause at the floor between reps (@ 40% of 1RM)
Sets 2 & 3: 5 reps adding about 10 percent each set
> First working set should be challenging (roughly 60% of 1RM)

Globo scale: AsRxed.  If needed use pads under the plates to reduce noise l.  If no barbell available use dumbbells and do 1 leg stiff legged deadlifts in the same set schema, ascending weight, alternating legs.

225, 255, 275, 315, 365 Rx 

Champions Club Scaling Notes

RANT: 
We always do a hype post of sorts before our Summer session, and this video mashup is probably the coolest thing that's been posted on our site. Very unrelated to deadlifts, but hopefully you don’t mind me sharing.
http://championsclub.squarespace.com/home/2019/6/9/summer-of-100.html
(link is w/f safe)

I SHOULD TRY THIS RX’D IF: my technique allows for going heavy on the last few sets

ORGANIC SCALES:
Strength — skip the 15, 12, and 3; do all sets of 9 and 6.
Stamina — skip everything 9 and below and do 15s and 12s repeated. Or if you wanted to work on stamina with heavier weight just set a 2-minute time cap with your heavy sets and do as many reps as possible in that time frame
Endurance — don’t allow for full recovery between sets
Flexibility — stand on plates or some other elevated surface

NEUROLOGICAL SCALES:
Coordination — make it cleans instead of deadlifts
Accuracy — take a dive into the confusing world of percentages
Agility — coordination scale, or do sets of 21 at lighter weights and see how fast you can do them
Balance — shoes off, slow motion sets — and shifting on the feet means the rep does not count

GROUP VERSION:  I can see this going a lot of different ways. I might start with a 1:00 time cap and see how it looks. My goal by the end of the session would be for people’s legs and abs to be fried. So whatever it takes for that to happen.

WARMUP:
Jump rope — always
Hip extension — deadlift prep
GHD sit-up — I mean, if we’re going to be on the GHD anyway… and we need to work on belly bracing
Pull-up — spend time hanging overhead
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. The grip factor here might make it a little easier than back squats. But I wouldn’t be too concerned with people losing grip; let them reset and finish the set off right instead of rounding or rushing trying to keep grip.