310-310-310-310-310 Rx'd

CFWUx2 10*45*2 10*95*2 5*135 3*185*2
185 185 196 196 207 207
Standing on 2*6 for deficit

Stood on sandbag: 4-5” deficit. 135,185,225,255,275,285x1

225, 315, 325, 330, 335
used a 2 inch deficit

M/49/5’10”/200

295/305/305/305/305 @ 2.5” deficit. Not a strong deadlifter normally, 1st time doing deficits. Hard - really forces focus on positioning. Really wanted to tackle but got Covid on the 17th so had to wait 2 weeks before I could try! 

135-135-145-155-165

no deficit - shoulder dislocation injury

F/24/5’5/140
CrossFit AFK

205-275-295-315-330

M/34/6'/175#

305/335/355/315/305 from 3.5" deficit

38/M/6'2"/195#
25# compl plate deficit
275-275-305-325-325

295/315/325/335/345, 25lb plate deficit

M/25/5'8"/160lb
CrossFit AFK

315lb-325lb-335lb-345lb-355lb (2 1/2 inch deficit)

105 - 100 - 90 - 77.5 - 67.5kg

Rx
4” deficit 
95-115-135-145-150

353 lbs 
353 lbs
419 lbs
419 lbs
441 lbs

Regular deadlifts,

x3

185
205
225
225
225

Regular deadlifts.

185-205-225-225-225

110,140,150,160,170

275-315-325-340-355
4” step

180124: 295-315-335(2)-325-330(f)
4” step
+225x3

Goal:
265-285-308-330-350

Actual:

245☑️-275☑️-295☑️-315☑️-335☑️-355☑️(form started slipping)

Notes:
First time deficiting deadlifts
Wright equipment 45-pound red bumper for deficit (at work indoor gym)

GENERAL WARM-UP
Joint rotations
2:00 light row
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
Deficit deadlift build up

3.5” deficit
295/305/315/315/325

Worked up to a heavy 3, 300 lbs

All I want for Christmas is some extra 45's

Still haven’t added a barbell and plates to my garage so I used a KB instead and did more reps. 

6x12
44# KB

M/5’7/33
225, 275, 305, 325, 345
2 1/2in deficit

M/5’9/205/45
225, 275, 315, 315, 315
2” deficit

Only DBs available, so: 

DB deadlifts:
7x 15 reps | 2x15 kg DB

Did some additional 15 reps sets before and after, totaling around 200 reps for the whole session.

Completed 12/17

2.5” Deficit

205-215-225-235-245

295-305-315-325-335

2.9” deficit

trickier than it looks!

300-315-335-350-355

No deficit
185-205-225-245-255

4” deficit: 245x3, 265x2. Still coming back from my low back issues

M/27/195lb/6’1”

Deficit 2 20kg Atlas plates
90-100-110-120-120kg
44/1.78m/75kg

Rx :
Deficit (20kg rogue)
120/132.5/140/148/150/150x (2/3)
https://youtu.be/29s_JNMC6w0

225  - 245 - 275 - 275 - 295

feeling tired.  Didn’t push too hard here, just check in the box.

5x5 - 185/205/225/235/245
Mixed in pistol progressions, rope work, and some T2B in between rounds.

First time doing deficit deadlifts. Equipment constraints in the garage gym, go up in weight or down in deficit. Stuck with 3.5" deficit.

5 x 5

185 - 205 - 215 - 220 - 225 (45's on one side, 45,25,10,10 on the other!)

M/41/5'9”/185

315-335-335-365-365 on 4" Deficit

Technique Scale:

Conventional Deadlift: 

3 x 3 x 3 x 3 x 3

185 - 225 - 225 - 245 - 225 

180 5x3

2 10# plate deficit...harder than expected, never done deficit before
185#/215/255/275/295

New to CrossFit, trying to crush these WOD’s

Deficit DL:
3x135
3x185
3x235
3x255
3x305

m/29/350

M/55/6’0”/185

Deficit (3.5 in.) Deadlifts

3-3-3-3-3

285-295-305-315-325

2 min rest between sets

M/53/5’9”/168, new to CF

TECHNIQUE SCALE

Standard deadlift 3-3-3-3-3 reps

1-  95#		4- 165#
2-  115#		5- 185#
3-  135#

NOTES:

This is the heaviest I’ve deadlifted EVER.  Chump change to you guys but I am trying to be careful (also that’s all the weight I have!)

Normal deadlifts

275-315-335-365-405

36/195/5’9/M

20 min SLIPS
4.25" Deficit DL
205, 225, 245, 250, 295 (3 quick singles)

Very happy to see the Crossfit commentaries back. Great food for thought on the intent of the workout.

3-155
3-225
3-275
3-300
3-325

6” deficit 

135-225-285-320-340

180122: 115-205-275-315-335

deadlifts normal
3 - 165
3 - 185
3 - 195
3 - 215
3 - 255

3.5-inch deficit
345 - 355 - 365 - 375 - 385 
m/52/5'11"/200#	

205#
255#
305#
315#
320#

115#/135/155/175/195

2” deficit 


That's all I had in me after shoveling twice and moving a full dresser alone(was too lazy to take the drawers out. 🤔)

5 Rounds: 
500 m Row
3 Deficit DL
185-205-225-245-265 (3 1/4” Deficit)
19:30

Standing on a platform of 4x4s I made about 5 years ago. 
245-255-255-265-265#

180122: the day after a heavy dead day, did 4x5s:  215-245-245-215(7)

Then 5-5-5-5-5 bench press
145-150-150-150-150#

As I wrote in the past:  CF is about constantly varied movements; not sure why deficit DL isn’t programmed about 25% of the time dead’s come up. That extra ROM is in sore need of work!

58/5’8”/160

I'm on a Wendler deadlift cycle (3-3-3+), but I threw in a couple deficit sets at the end, as my biggest struggle is the first few inches off the ground.

275x3
315x3
355x5
315x3, 4” deficit
275x3, 4” deficit

47m/5'10"/185

Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
197.5-215-235-245-255 
2” deficit 

5x5reps regular deadlifts 
65/85/105//105/135
Iron plates.  First time in a year with a proper narrow stance and not starting from top down.  Only 30# off my 1RM.  I’ll totally take it!  First really good week in such a long time, feeling a bit giddy.

5 weeks post-op from ACL replacement surgery. 

Roughly 4in deficit 

75, 85, 95, 105, 115lbs.

DLs (of any kind) are my favorite lift. Want to go heavier so bad but I am still having trouble keeping my weight evenly distributed throughout the lift (Body wants to shift weight to my non-surgery side).

3" deficit
200-210-220-220-220

I tried to get slightly deeper but with standard size plates, my toes would't fit under the bar.

4” deficit
5x3 @ 220lbs. 
Thats all the weight in my garage gym 

174cm/77kg/29age.
120-130-140-150-160KG.
https://youtu.be/UAYS8kIQNy0

Axle bar DL
3 1/2" Defiit
5x3 @ 175#
m/50/175
Fun-new movement for me.
That's what happens when you watch
Brian Alsruhe vids and the Shaw Classic the day before:)

Love the video! Imagine having one of these daily?! Great work guys. 

Champions Club Scaling Notes

RANT
As I was following the College Football playoff debates over the weekend, and also thinking about similar debates in the March Madness and pro sports playoffs, it really gave me a new appreciation for what Dave Castro and Coach Glassman have done with the CrossFit Games over the years in terms of how consistent the results have been. In the College Football, for example, history is full of debates about who was the best team or who should've made it to this bowl game or that playoff. TCU comes to mind, that year with Auburn and USC comes to mind, and also Michigan-Nebraska in '97. It has been around for over 150 years and it's about as much of a cluster now as it was when they were voting on teams in the papers. It took Coach and Dave Castro, what, about 3 years to figure out a format that would truly find the fittest person? Maybe 4 years? It's really impressive to see how through all the little tweaks they've made, there is really no debate over the end results. From an outside perspective, I think their success comes down to their goal of trying to find the fittest person (singular), not necessarily the top 36 fittest people, where in those sports they're trying to find the best 4 teams, or best 64 teams, or whatever. Also maybe not being driven by money probably helps too. Either way, even though I don't follow the Games stuff I really appreciate how efficient it is.

WHAT ABOUT THE MOVEMENT
Deficit deadlift - squatting with an emphasis on the midline and more range of motion than usual

WHAT ABOUT THE FORMAT
A regular max effort format, but adding a standard to the movement that makes it more difficult than usual

TECHNIQUE SCALE
Regular deadlifts, same format

CONSISTENCY SCALE
Same format, do double-digit reps each set

INTENSITY SCALE
Do something that gets you breathing heavy so it challenges your bracing while going lower than usual

MY STUFF
Did sets of 5 at 225 with a deficit, then did some ankle mobility and pistol practice in between

GENERAL FEAR LEVEL: 4