305-325-345-350-355 Rx'd

CFWUx2 snatch bal 10 10 5 3 3 1 1 10*45dl 10*135 2*223
234 245 256 267 278 f*2

E4MOM, and on MaxRack

5x295

(5x330 last time, but this was 1st time in fasted state; tough, but try 300 next time)

3s @ 125, 125, 125, 125, 125kg. Low on time and feeling tired but not wanting to skip.

Prev. 1s @ 145. 155. 165. 165. 165kg (no belt)

335
335
335
340 f
340

415-435-440f-420-420 

Didn’t eat at all beforehand. Max is 490. 
40/69.5”/187

295-315-325-335-345

12 days away from the barbell for a work trip, so eased back in. Completed 07/07/2019.
Warmed up with: 5@ 85 lb., 105, 125. 3@ 145, 175, 195, 215. Work sets: 5 sets of 1@ 235 lb.

405, 425, 435, 445, 450(fail)

325,330,335,340,345(PR)

405, 410, 415(started slipping at the top), 415 ( gripped slipped), 405, (grip slipped) Rx 

43/6’3”/200
315-345-365-375

Home WOD
5x10 one-legged deadlifts (10/leg) with two 20kg kettlebells

225-315-365-405-415lbs Rx

405 - 425 - 455 - 465(F) - 405lbs

135-185-205-225-235lb PR :)

up to 170kg

255(3x)-285-285-295-295

When Cross fit posts a workout like this, does mean this should be the only workout that should be done that day? 5 deadlifts? Or is it assumed people will do other stuff?

365-375-385-395-405 all in lbs. Weight was moving well so I tried 420 and got it for a PR!

385-405-420-435-450x2

240-240-240-240-240

Worked up to 445.

M/45/5'11/205

315
335
345
350
355

Then team wo:
Three people alternate flipping heavy tire while 1 person throws 80# slam ball over shoulder 8 times then carries it 100 meters. Rotate to slam ball for 3 rounds. 

Light day today! No need to blow an “O” ring ;-) 160-180-190-190-190-190. Cheers to all the completed today! 

345-345-345-355-355(pr)

January was 285 across the board 

D
125-125-125-135(pr)-135

January was 85 across the board

5rep: 65/85/105/125
2rep: 145
1rep: 165#
Not bad after beating up my grip yesterday.  Was trying for a 2rep at 165 but couldn’t keep a hold of it.

180 190 210 220 240

Deadlifts
10x 135lbs
5x 225lbs
1x 275lbs
1x 285lbs
1x 295lbs
1x 300lbs (pr)

225-245-255-265-275

315-325-335(f)-335-340 (personal best in 7 years! Pulled 380 at 23 years old, before grad school.)

265Ibs, 287Ibs, 309Ibs, 331Ibs, 342Ibs(failed), 309Ibs

M/31
170-175-180-185-190 (kg)

Deadlifts
30-95#/ 20-135/ 10-185/ 1-205/ 1-230(PR/no more plates)

I changed the reps up a little 

455-475-485-495-500
Matched my all-time PR!
Doing crossfit.com since February's Open. Never felt better!

I decided to focus on technique (heavy reps not heavy weight):

For time, 3 rounds of
50 deadlifts @ 150lbs
Run 200m

16:38
150 x 150 = 22,500lbs total weight
150lbs is just over body weight (145lbs) and about 50% of 1RM.

315-345-375-395-405x. My technique felt great today. Strength definitely wasn’t there, but that’s okay. A younger me would have just tried to grind through the sticking point at 405, but I felt myself get out of position and being able to bend over and sit in a full squat without pain with my son is way more important than standing up that 405 bar.

Maxed out at 365 lbs - the last pull was slow but not hard?. Felt a pop-settling of a vertebra on the last pull so I'm hoping this was a good thing 

285-285-285-275(4)-275(3)
Grip strength still a LIMFAC.

Warm-up for 190626:
GENERAL WARM-UP

Run 400m at an easy pace

2 rounds:
5 inchworms + a push up
10 high box jumps
15 hip extensions on a GHD
30-sec in downward dog

SPECIFIC WARM-UP

Using a barbell with light bumper plates, perform:
5 deadlifts from the floor to the knees
5 top-half deadlifts
10 deadlifts

Build up:
Build up to first working set by doing sets of 3-3-2-2-1
> First working set should be challenging but still allow for build up across the early sets.

225-275-295-315-325
I will be feeling this tomorrow.

275-315-365-405-455... super slow descent. 

rx--double overhand hook grip
250/260/270/275/275
I don't know what it is, but it's like I'm almost scared to DL when I go
above 260....oh well--
then borrowed one from Crossfit Linchpin
2 rnds
75 cal assault bike
25 strict knee to elbow on rings
25 strict ring dips
28:48
m/49/175

140-150-160-170-2x180kg

205x5
225x5
245x3
295x1
255x3
205x5

205-225-245-265-285

in kgs 190-190-192.5-195-195

안양공식인증지부 크로스핏힘
405-410-415-405-405 LBS
강경택 45세/180cm/90kg

At face value, this paper is pretty deep in the weeds, but it’s making a fairly simple argument. Cancer metastasis depends on cancer cells becoming mobile and so anything that increases cancer mobility may increase the risk of metastasis. We have observed that cancers are more likely to become metastatic in diabetics than non diabetics (citations are presented within this paper), but we didn’t know why. Here, the authors argue diabetes stiffens collagen matrices (through glycation, a direct result of chronically elevated blood glucose levels) and this stiffening increases cancer cell mobility. This particular study is a long way from understanding whether this behavior also occurs in actual human cancers, but it is an intriguing hypothesis to explain an observed phenomenon.

You guys/ gals are great, thank you for the free programming for those of us who live in our garage with our pups.  Quick question- i know what the normal warmup is on average but what is recommended for this workout as i am OCD. 

Thanks again for all your help,

-goose

INTENDED STIMULUS
.
Today let's do this shit with love and care. Take your time warming up today. Focus on that warm up as if it were the workout itself. Don't be precious with your energy, your lifts will be there. Today, it is more important to get your system ready; we want the brain (CNS) to be ready for huge loads when we get to the heaviest singles! Make this the longest most focused warm up of your life. If during the workout the bar is moving well, load it up and see where you land today, go for a max! It will be very interesting to see what happens with that deadlift outside the context of the CF total. If, however, mechanics are not there today, shoot for five singles at a heavy weight with the intention not to max out but to find some solid reps at a higher percentage. Athletes familiar with this lift but not yet completely proficient can work sets of 5-7. This bigger set will allow them to move a heavy--but not maximal--load. New athletes can work on drills to learn the deadlift. 


.


OPTION 1
Deadlift 5-5-5-5-5 reps.


OPTION 2
5-7 SuperSets
12 Barbell Hinge Wall Taps
10 Banded Good Mornings
8 Banded Deadlifts 

Champions Club Scaling Notes:

RANT:
So if you're new and looking at this rep scheme, it means you lift one rep at a heavy weight, then rest for a while so you can lift another rep at a little heavier weight. But there's a few different ways you can go about this. Same weight across the board, up the ladder then back down, or just going for a pr. But mainly, I would say to completely disregard the rep scheme. If you are new, or if you aren't feeling it on this day, I think you would get a lot more out of multiple reps at a lower weight. Try sets of 5, 10, or 15. Or any number honestly, they're all made up. 9s and 14s are equally bad numbers to do in sets. Also, don't be limited to 5 sets. If it feels good, keep going.

Check the compare to and the other deadlift max effort links for scaling notes.

Globo Scale--- Most globo gym goers should be able to do this as is.  Pause at the top and bring the weight down under control, as if in a powerlifting meet.  If your gym hates the noise, put some of those floor mats under the plates and go from a slight deficit.   If you are unfortunate to be at a gym that prohibits deadlifts from the floor, do rack pulls instead.    If you do not have a barbell then go up the rack of dumbbells, or sub heavy single leg deadlifts with two dumbbells, increasing weight and focusing on great form.  If you max, then do an AMRAP set with the heaviest available dumbbells on each leg.  You can also do heavy Smith Machine rack pulls as a last resort (Planet Fitness and cruise ship gyms).