245-250-255-260-265-270-275 Rx'd

Planks completed. 

CFWUx2 10*45 10*135 5*179 1*223
All sets at 223 (last 2 sets broken)

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211204/
Practice planks for 20 minutes.
Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments. /
플랭크 40분동안 쉬고 운동하고 함
Deadlift 20-40-60-80-100-120-120kg/
토요일 저녁와드/
플랭크 후유증으로 데드리프트 많이 못 땅김

very well written article on this tenet of CF methodology
love it

120/130/135/140/145/150kg

Planks: Round 2 was 3min max plank then each side 1m legs, 45s arms, 35s mixed. Round 2 was 2min max plank then each side 40s legs, 30s arms, 30s mixed.
DL: 95, 115, 125 X 5
After deadlift warmups I mixed planks and deadlift sets. Thanks Acevedo for guidance.

305-325-345-355-365-375-375

405 on all sets (e5m) belted and with nanos on

Planks: 3:03 max gymnastics plank (pain tolerance limited)
then: 1:30 rest, :55 plank w right leg up
1:30 rest :55 plank w left leg up 
1:30 rest :46 left arm plank/ :46 right arm plank
1:30 rest, :36 mixed plank L/r foot
1:30 rest :36 mixed plank r arm/L foot
1:30 rest :55 plank w r leg up
1:30 rest :55 plank w l leg up
(20m total) then built up with:
5x155,4x225,3x315,3x365

190/69”/lvl40

225, 225, 225, 255, 255, 255, 255

Every 3 minutes x 7 rounds, 1 minute plank following each set
255-265-275-275-275-275-285

Deadlifts at 185. Watch that right shoulder and keep eyes forward. 

Max plank hold, this will be our 1RM for today. 1:34

rest 1:30 then 

1 set

30% plank hold with right leg in the air
without resting switch to 
30% plank hold with left leg in the air
rest 1:30

25% plank hold with right arm in the air (don't support it behind your back)
without resting switch to 
25% plank hold with left arm in the air (don't support it behind your back)
rest 1:30

20% mix plank hold, right leg and left arm
without resting switch to 
20% mix plank hold, left arm and right leg

Only did 5 rounds at home
257,277,287,292,292. All the weight I have at home, but it’s enough. 

Completed 2019-12-10
135-165-185-215-215-185-135

Started my read on 3 2 1
Excellent will see what part 2 has to offer 

M/35/5'10"/190

275-305-325-345-365

Did 45s EMOM x 20:00. Varied regular, both sides, and prone cobra.

225-245-260-275-295-315-335x3

315, 325, 335, 345, 355, 365, 375. W/ belt starting at 345. Been a while since I’ve done heavy 5x5s, but it felt good!

275-285-295-305-315

55kg female 
65-95-135-155-185-205-215

Outstanding article. It’s a potent reminder of what CrossFit is all about. Power output over BROAD time and modal domains.
I have been reading a very interesting book called Range, by David Epstein, which takes a critical look at the specialist mindset that has taken over the world. It’s been proposed that 10,000 hours of deliberate practice are required to master any skill. Parents, especially Tiger Moms, are fearful that their kids will be left behind if they don’t pick the right musical instrument and a career path by age 3. The head start is too valuable to lose.
The argument of Range is that overspecialization is not only unnecessary, but harmful. It works in narrow, well-defined, rules-based activities like classical music or chess, but not as well in broad, fluid, complex activities like jazz, entrepreneurship or science. Even in classical music, many of the best players started out with little structure and tried many instruments until they fell in love with one. Only later did they focus and reach the top of the field. Many of the top jazz muscians have no formal training, knowledge of music theory or ability to read music. They played with many instruments and tinkered until they figured them out. They discovered rules and made up their own.
In other fields, having a diverse life experience is a great asset. Steve Jobs said “creativity is making connections”. Many great ideas come from the cross-pollination of different fields. A narrow specialist lacks the breadth of potential connections required to find breakthrough ideas. Richard Feynman loved to draw and play the bongo drums. One of his great contributions to science was Feynman diagrams, which visualize quantum interactions. According to Range, Nobel prize winning scientists are much more likely than lower level scientists to have interests in art, music, theater and other areas outside of their discipline.
CrossFit is the physical epitome of range. This article should be on the reading lists of specialists and Tiger Moms everywhere.

245-264-285-305-315-315-315

My hat 🎩 is off to anyone who can hold a 20 min. Plank! I think 5 min. is my PR. 😂 I’m running out of plank variations to work on. Did some weighted ones with a 25# plate.

255-295-335-375-400 lbs. 

10 min plank practice then
55/65/85/105/125/135(3)/135
Wrist starting to ache and affect grip so stopped there.
Did top down lifts to ease up on back, wrist and knees.  All have been achy for weeks.

Would like to have seen 12pm-3pm-6pm as a third treatment and compare to 6am-9am-12pm

Plank - 45s EMOM for 16 min, 4 min hold at end.

DL - 225, 245, 245, 265

Plank practice ✅
7x5 @ 225# with 3 minutes rest between sets

Dbs 
90lb each  , 1 min high plank 30 second each extremity 4 rounds ,
 1 round 90lbs  dbs plus 20lb weight vest 1 min high plank , 30 second extremities 
2 rounds 90lb dbs plus 57.5 weight vest, 1 min high plank 30 second extremities 

185, 205, 215, 215, 215, 215, 215 (1rm is 275)

225, 255, 275, 295, 300, 315, 345 (grip started to slip after 3rd rep) Rx

315 all rds

Planks 
Deadlifts 
5@ 135/145/155/165/185/195/205

I don’t know why, but I’ve been feeling off  (weak & extra tired) the past few  days. Maybe I need a long nap! 

Scaled
10 min planks
Back squats 
5 x 20, 70, 90, 100, 110, 120, 130kg
...only realised wod was deadlifts at the end🤦‍♂️

405

Planks 30s EMOM. 
135 & 155# warm-up x10
185/195/205/210/215/220/225

255 - 295 - 315 - 335 - 345 - 355 - 355
I usually do touch-and-go, but today did controlled descent, dead-stop deadlifts
m/51/5'11"/200#

Rx’ed+1 round
225-275-295-315-325-335-345-345

225-275-315-335-355-375(F- only 4 reps)-365

✅
275-315-335-335-350(4)-DNF

395 x 5 
345 x 5
275 x 5
205 x 5
135 x 5

lucky to wear that piece of leather.
handstand. grease the groove. 5 sec free standing. 

225-275-315-335-365(2)-315

6 min of planks to start, then various 1-2 min planks between sets.  Wow.
215-245-245-255-255-265-265#

100/110/115/120/122.5/125/125kg

225-275-275-295-295-305-305

M/45/6'2"/180#

Planks then deads wow...
225-245-255-265-275-285-295
All dead stop reps

Plank emom 18
Deadlift kg 105-110-115-120-125-130-135

200-210-220-230-240-250-260

I think 260 was a PR for 5 unbroken. This was tough after the planks.

315
365
405
435
405
405
405

Deadlift 
235/275/295/315/335/360(PR)/225 (x 20)

On the 3s a few weeks ago I hit 365 x 3 so happy with this, although the 5th rep barely went up. OH grip until last set, dropped at top from 295+, belt from 315+. Instead of a 7th heavy set I went with 225 for 20 unbroken, OH grip

Soliciting thoughts - dropping at top vs controlled decent for heavy deadlifts. IMO the pull is harder when done as "singles" (just reset and pull each round) but the strain on the lower back is much less, as is time under tension. I also have read that dropping and resetting leads to greater strength gains for a variety of reasons.

Skipped the planks, will do yesterday's workout tomorrow since I had a 20 hour turn and burn for work yesterday

Just curious. How many of us only do the online prescribed workout and nothing in addition? 

Getting back at it after a long break.

55-65-75-85-95-105-115lbs

3 planks @ 10s each

A fantastic read, eloquently reiterating the necessity for variance, whilst readily accepting the lack of dominance in any one domain that will be evident by following this prescription. This series is proving to be invaluable reading for trainers of all experience levels. 

55-65-85-95-105-115-125
Good morning everyone 🌞!

With this article in mind it would be interesting to see if same health benefits applies to someone already training and eating good but with a regular meal schedule. Any thoughts?

225-245-265-275-285-295-305
Completed plank work first.

12 min planks alternating all limbs, right arm up, leg arm up, right leg up, left leg up, right side plank, left side plank.
Deadlifts 5@ 195 lb., 195, 205, 205, 215, 215, 225
8 minutes additional planks in between deadlifts sets.

M/49/6’6”/205#

115#, 125#, 135#, 140# x, 135#, 140#, 145#

DL
5x110
5x130
3x150
5x180
5x205
5x235
planks 15 min.
m/49/175

100-110-120-125-127,5-130-132,5

405 - 425 - 455 - 495(PR) - 425 - 425 - 425lbs

135, 205, 205, 205, 225, 225, 245

174CM/74KG:102-120-128-136-140-144-150KG

Champions Club Scaling Notes

RANT
The order of this is important because it means fatigue is meant to be a factor. Aside from the number of sets of deadlifts, doing planks first will fatigue the midline before the heavy lifting. This is more applicable to a regular workout setting where you are expected to keep technique despite breathing heavy or feeling your muscles burn. In our group setting I like to throw in the planks (or other SLIPS) between sets. I would just do them for longer and immediately before a set. This will also mean the weight on deadlifts is lighter, which is fine. As usual, disregard the rep scheme and set number and go more sets and more reps for people doing light weights.

Check the last few max effort deadlift days for more scaling notes.

INTENDED STIMULUS
.
We tend to think about the plank as a positioning exercise. This is not wrong. It is, in fact, a positioning exercise. Fortunately, you can look at movement from all different angles. Today think of planks as a balance exercise. Balance is an expression of the relationship between your center of gravity and your base of support. A back scale is harder than just standing because your base of support is just the size of your foot on the ground, and the center of gravity is all weird-ed out. It is not because your whole weight is on only one leg, you can squat 400-lbs your legs can hold on. In your planks today, aim to make the base of support as minimal as possible. One easy way to do this is by lifting one leg, or one arm, or one leg and one arm. What you will notice is that the smaller your base of support is, the more muscular engagement you will need to have. Again, this is not because your limbs are weak; it is because the relationship between the center of gravity and base of support is now all weird. This is how you get strong here!

Once you have played with that, it is time to lift some heavy deadlifts. If you are feeling good today, let's maximize volume. That means each set of five should be pretty heavy. In this context, you will most probably not be super close to your max; that's fine. Just make sure all your seven sets are as massive as your mechanics can hold. Athletes developing technique can go for sets of seven to ten reps, adding weight while they feel confident they are controlling the main technical aspects of the lift. GET STRONG!

OPTION for planks

Max Gymnastics plank hold, this will be our 1RM for today.
rest 1:30

then 

1-2 sets
30% plank hold with right leg in the air (don't support it on the other leg)
without resting switch to 
30% plank hold with left leg in the air (don't support it on the other leg)
rest 1:30
25% plank hold with right arm in the air (don't support it behind your back)
without resting switch to 
25% plank hold with left arm in the air (don't support it behind your back)
rest 1:30
20% mix plank hold, right leg and left arm
without resting switch to 
20% mix plank hold, left arm and right leg


OPTION for deadlifts
5 Sets
10 Slow-Descent KB Deadlifts (set your athlete facing a wall, half a foot away)
4 Sets
8 Double KB Deadlifts (set KB's on top of 45 lb plates, and make your athlete work hard!)
3 Super Sets
6 Seated Good Mornings (load them up)
6 Stiff-Legged Deadlifts

Globo scale: as rxed. Most globos have the equipment to do this. If you are in a globo that yells about noise set down pads and lift on to those, controlling your descents.  If with only a smith machine do heavy rack pulls in the Smith (not ideal but you work with what you have) and some of the single leg deadlift work below.  If without a barbell do dumbbell single leg deadlifts, 5 each leg, building.  If you max out the dumbbells do AMRAP sets.  Double dumbbell Romanian deadlifts are another alternative.  Other work as rxed. 

Warm up for 191205:
GENERAL WARM-UP

AMRAP 5
20 mountain climbers
10 bird-dogs
20 jumping jacks
10 broad jumps

SPECIFIC WARM-UP

2 rounds of:
10 single-leg deadlifts with an empty barbell
10-second static hold in set-up + 5 deadlifts with an empty barbell

Build-up
3 sets of 5 deadlifts, increasing in load each set:
Set 1: approx. 60% 1RM
Set 2: approx. 70% 1RM
Set 3: approx. 75% 1RM

Planks
AMRAP 18
Minute 1: High plank
Minute 2: Right hand off the floor
Minute 3: Left hand off the floor
Minute 4: Right foot off the floor
Minute 5: Left foot off the floor
Minute 6: Rest