315-315-315-315-315 Rx'd

CFWUx2 10*45*2 10*95*2 10*135*2
185 207 223 223 223

255-265-280-290-325
vs 255-275-285-295-315

E4.5MOM

185, 205, 225, 245, 265

(PR: 315, recovering after back injury, last set was tough)

225, 315, 315, 315, 315

225,225,225,225,225

Not rxd, but 5 tough sets of deadlifts still:
 5’s:385-385-(dropped singles, no belt)
singles: 435-435 with belt
final set: 405x4 touch n go no belt (tired)

Didn’t eat enough today and went off script because 5 sets of 5 heavy deadlifts always seems to leave me tired for weeks. Maybe I should’ve gone for a 5 rep max today instead. (PR deadlift is 495)
12/10/10 each arm of a 70lb dumbell bent over row afterward....(not to failure)

180/41/69”

M/34/6'/175#

275/315/345/375 (5# PR)/345

215,235,250,265,275
Rx
10 pounds shy of Pr 

135lbs, 185, 205, 215 and 225lbs

51#

115-165-195(x3)

95, 135, 185, 205, 240 

70/90/100/110/120kg

M47/178/94

285/305/315/330/340

205-275-295-325-345 (traditional DL)

Dec. 30 PM:
1x5x165
1x5x185
1x5x195
1x5x205
1x5x225
Extra reps: 2x5x185
M/44/5'6.5"/135lbs

125/155/175/155/125

245 - 260 - 275 - 295 - 305 (f) 4 reps, last one was horrible form

Did 12/31/20.

Forgot to load here. Getting back to it. Was at 105 and then had to take it down to 95 because it was too much to complete the set. 

I also had to complete on Smiths Bar. 

105-105-105-95-95

225-275-315-365-365

315-335-355-375-385(4reps)

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

335lb-335lb-335lb-335lb-335lb

275-315-350-365-375

181119: 275-315-335-340(1)-315

WU: 135#/185/205
240#/260/275/295/315

145
165
195
215
305 - 3 reps

265-275-285-290-275#

compare to, 181119:
265-280-285(pr)-275-275#

Felt good about this.

58/5’8”/160ish

205-215-225-225-225

95 105 115 115 125 
Hook grip every rep! That's my win for today:D

295-310-330-345-365

145-165-185-205-225 pounds

M/53/5’9”/168, new to CF
 
Deadlift 5-5-5-5-5 reps
 
115-135-165-185-185#

NOTES:

Reintroducing jump rope, but no single legs yet, still have heel pain.  Pain in left groin from overhead squats and swollen right wrist from falling on Monday.  Felt pain in left scalp in the middle of second set but kept going.

M/35/6’4”/266

275/285/295/305/315

Male/48/74kg
80/100/120/130/130

Pretty sore from yesterday and legs felt weak. Gotta push through anyway.
185-205-225-245-255 (no sacrifice to form)

Dropped the weight back to 225 and did a few rounds of 5 deadlift, 5 C2B pull-ups, and 50 single unders afterwards.

F/36yrs/150lbs
155, 175, 195, 215, 235
continued 1reps of:
255,275,295,305

85#/105/115/135/145(3)
Grip fail, getting closer to my old self though.
Compare to was 65#/85/105/125/145

235, 285, 325, 335, 350.  Last 3 with straps.

M/60/5'10"/190

5x5 @ 345

M/55/6’0”/185

Deadlift
5-5-5-5-5

275-295-305-315-325

245/265/285/315/315

M/28/6’1”/200

First time deadlifting today! Really liked it. 
115, 115, 135, 135, 135

205-225-225-225-225#

45-75-105-125-125
9daystreak

M/31/6'/195

225-245-245-255-255

Rx
115-125-135-145-150

135-135-140-145-145 

still recovering from shoulder dislocation injury

F/24/5’5/140
CrossFit AFK

Limited equipment, so I did 180130: 

7 rounds for time of:
14 dumbbell deadlifts | 2x 14,5 kg DB
14 alternating dumbbell shoulder presses | 9,5 kg DB

SCORE: 17' 59''

A nice WOD with plenty of room for scaling.
6 km run in the morning.

34 / M / 5'9" / 137lbs

Dumbbells deadlifts 15-15-15-15-15

50lbs

Heaviest DBs I have.  Grip couldn't take more than 15 reps.

160-160-170-170-170 KG

5 x 5 @ 225 for all

235-305-320-370-390(only 4 reps)

171115: 225-285-315-365-385

20 min SLIPS

Deadlifts 5x5
225, 255, 275, 290, 300lbs

Deadlifts
5- 95/115/135/145/155/2-185(F)/155

How frustrating that I could barely lift 185 today when my PR is 230#. 

185-205-225-235-245 lbs.
M/30/5’11”/145

315 - 345 - 365 - 385 - 400 (4 + fail)
Quads still burning from yesterday
m/52/5'11"/200#	

Scaled to:
6 rounds of 12 2x70#DBs deadlifts

ended up with 150kg on the last set and then PRed my deadlift here https://youtu.be/T58WRo2grUc

Went off script.

Split Jerk 5-5-3-3-3-1-1-1-1

165x5
185x5
195x3
205x3
215x3
225
235
245F
245F

Did all of these from the blocks.  Felt really good going up, especially the triple at 215.  225 was solid as well.  Not aggressive enough on 235, but pressed it out w/o problem.  Just seemed to hit a wall on 245 – gave it a couple attempts each time.  Part of the problem was not getting aggressively under it, but by the end, I was just too fatigued.

47m/5'10"/185

315-335-345-355-355

Compared to 275-295-315-335-355 from last time.

My back started rounding slightly at 355 which was why I didn’t push it any further on the 5th set. Safety before scores!

275,295,305,310,295. Got a little sloppy last couple reps at 310, so dropped back. Felt good though. 

5x10 @ 220lbs
220 is all the weight in my garage gym. 
m/35/5’-10”/175lbs

M/46/6'2"/185#

Trap bar deadlift
240/260/290/310/330#

205-260-280-290-300 (PR)

155-205-245-270-302.5

analisis:

5-5-5-5-5 deadlift
challenge:
unbroken sets-add weigth each round 
25 heavy reps total.
long rest/rounds
load+80%

General:very short
Load:heavy
Reps and distance:low
Duration very short
Movements:
Deadlift-hinge 
Scheme and priority: low-task

Class goal:strengh/atp pathway
Duration:3-5 min x round
Mov/Reps/load:
Weigthlift:
5 deadlift low-heavy
Total:
25 min duration
25 deadlift low reps
+80% heavy load:

60 min class: example

3 min brief:

General warm up: 7 min
15-10-5
Kettlebell swing light 
HIP EXTENSION 
Bend Roa (bar)

ESPECIFIC warm up: 12 min
3 min round
10-8-6 deadlift ass weight each round ligth to miderate to heavy.
2 min rest:

Wod 24 min
6 x 4 min round:
5 deadlift 

2 min rest:

Cooldown: 12 min 

120 - 125 - 130 - 135 - 141 (4f)
All in kg

100,110,120,130,135 kg

174CM/78KG/29AGE.
:120-130-140-150-160KG.
https://youtu.be/NCz5KAgQNHo

Champions Club Scaling Notes

RANT
This is incredible that we're getting basically half of a book for free here.

WHAT ABOUT THE MOVEMENTS
Deadlift - squatting heavy with an emphasis on the pushing portion of it

WHAT ABOUT THE FORMAT
A high (though not nat) output followed by a rest, and we're looking for stamina to play a factor

TECHNIQUE SCALE
Same format, more reps. Or maybe cleans from the deadlift position instead.

CONSISTENCY SCALE
Find the most weight you can do without the slightest change in your spine, and do 30 reps for time, broken up however you want. Any minor deviation counts as a no-rep.

INTENSITY SCALE
Sprint 50 meters then hit your set of 5 at less than your max. Use the heavy breathing to challenge your position.

MY STUFF
Did sets of 275 and 325 in between cleaning and just general procrastinating

GENERAL FEAR LEVEL: 4