Oh the joy of deadlifts!
Had a few questions.
#1 Is there a ratio as to how much you should deadlift vs. how much you should squat.
#2 Have been doing crossfit for over a month now and am really enjoying the result. Would like to put myself on a more strict diet is there a program out there that people follow they have good success with. Have read some about the 30-40-30 diet, but haven't come up with a book for this regime. The internet is ok, but having a hard copy would be great, any suggestions?

I love this site!

Sean, Book is called "The Zone". Most importantly just find eating patterns that work for you, make you feel energetic and give you the results you are looking for.

Sean,
yup, "Entering the Zone" or "Mastering the Zone" by Dr Barry Sears. id also recommend the CrossFit Journal back issue #21.

Sean, check out "Mastering The Zone" as I feel it has the most in-depth info on the program and is easy to understand. Good luck and have fun :D

Sean: it will depend somewhat on how your built (different body dimensions make for relative advantage at one or the other). Most meets will be won with lifts in the DL that are a bit higher than in the squat (10%? 20%? I'm not sure). For me, there's a lot of difference . . . maybe 100 pounds (265 sq vs 365 DL).

Does it matter if the deadlifts are done standard (narrow stance) or sumo style?

Anybody know the advantage of the SOTS press (pictured in WOD) over standard standing press or overhead squat? Or is it supposed to be a hybrid?

Thats a nice variation on the OHS-squat first then OHS?????
Lats and biceps still sore from that `Frans cousin/sister` routine.

I have a question.
I tweaked my lower back about 1.5 weeks ago. I can do the workouts, but there has been two DL workouts since the injury. I am not 100%. I feel like the actual lift won't hurt a bit, but will this slow the recovery? Should I sub a different workout?

Rule of thumb: If it hurts, don't do it. Soreness (ie, DOMS) is not the same as "hurts."
Low back pain = "hurt."

Hope that helped. It helped me.

A bit off topic, but does anybody have a conversion for strait-bar muscle ups vs. ring muscle ups?? I currently don't have access to rings, so I have been doing a lot of the strait bar type. Thanks!

Oops, spelled straight wrong last post...twice.

I assume the weight is whatever one can barely do 5 reps? The rest is the same as today as well?

Chris #14:
Yes and Yes.

Should we increse the weight each time, or do we do the max we can do 5 times, then as our muscles tire do we go to a lower weight and do that five times?

Feeling tired and my hip flexors are still sore from those sprints:

Beltless straight bar deadlifts: 5x5x245

Fatboy- Standard DL's. It'll say SDL's if it's not intended to be standard DL's.

Mike OD- The Sots Press is a good tool used to work on some defecinces(like my spelling) in Oly-lifting. TonyB was pretty impresive at the Oly-cert doing them at Mikes Gym.

Chris- Unless it is specified, It's usually rule of thumb to start heavy and add each rd. When you fail at a lift, drop back down and finish. The rest inbetween is up to you. I usually go w/long enough to change weight and get a drink. Don't let it so long you lose concentration though.

WOOHOO!

I will start out at 1/2 my BW. I am pushing 200# so i will start at 110 # maybe. (i am new)

D.J belt or no belt,I am not real good at dead lifts yet.Maybe I'll drink from the kool aide pitcher this time and go for broke,(not my back) just my weight"MOM

D.J got a date for the seminar in santa cruz? Sounds like sore muscles and good times,wish I could be there!!.Go Steelers!!!!!!!!!!!!!!!!!MOM

Gale/mom,
No belt. Chances are you wouldn't have one on if you needed to lift something in the real world. Besides, you don't want to get used to using a crutch/belt. Besure to watch your form. Call me and we'll go over your form before you do the WOD.

1st time I've seen a 5x5 Rx'd

135-205-255-275-290

How much time of rest in between the sets?

How much weight do you use if you are a beginner?

50%? 60%?

Thanks.
fit4judo

Do you touch ground after each rep or stop short?

I swear you guys always post the fun stuff when I take a rest day. 5x5 is one of my favorite training styles.

fit4judo: use about 80% of your 5RM.

tbird: touch the ground. Preferably you would reset after each rep. That means place the bar back on the ground, release your grip, stand up straight, then prepare for #2. Don't rest, just "reset." Of course, touch and go is fine if you keep your form, but most people don't.

used deep grip trap bar, not falling for this one in am again;
314 x 5 x 5

135-205-255-275-300

Team Ruthless

315x5
355x5
375x5
390x5
405x7

2.5 pood KB swings 3setsx12reps,2.5 pood snatches 2x6,1.5 pood dbl snatches 2x10
thanks for pushing me Dino

warm up:

135x10
225x10
315x5
365x5

Workout:
405x5
425x5
425x5
455x5
435x5

CFWU X 3 (assisted PU & Dips)
Have not even attempted DL in 15+ years. Went slow & low in order to closely monitor form.
WOD - DL 5 X 5 @ 55 lbs. Will double (at least) load next time.

95 X 5
115 X 5
135 X 5
185 X 5
205 X 5

Dan - BW 165
5 reps on each round:
115, 125, 135, 145, 155

Sean R.

#1 As stated in other posts, the ratio of DL to squat really depends on the specifics of your structure. I'm a skinny guy with a long leg to trunk ratio. I squat about 290 to parallel and deadlift around 330. About a 12% difference.

No 330 DL today, though. This was my first DL workout after spraining a spinal erector last week (ouch). Went very light - 150 X5 X5
Felt really easy, but I'm not going to push it too early. Form and more form.

Have to do this at a "gym" today where my only options for deadlifts are a smith machine or 2x100lb dumbells (it looks like they have never been out of the rack).

I am no stud but 200lbs isn't nearly enough weight if I were using a bar.

Which cheat would provide me with greater benefits: loading up on the weight and using the smith machine, or staying fairly light but free-range by using the monster dumbells?

Thanks,

135-225-245-255-260

Back has been a little sore lately (volleyball and floor hockey) so I started light. Not that I finished heavy...

Legs sore and stiff from running 10 k yesterday so I started out light.
135,185,205,225,245,255.

Felt good at 255. I think I could have gone higher but didn't want to push the legs to hard.

gbass - although the smith machine seems like a logical choice for deadlifts since it goes up and down in a straight line, i'd be very reluctant to use it. your body must stay aligned to the smith machine. i don't like giving up contol. yeah, i'm a control freak.

i'd prefer DBs.

GBass:
I think you'll find that the added stabilizer requirements of the dumbells will offset at least somewhat the reduced loading. I would use the dumbells for a 5X5 and, if you still feel that you want to max, do singles on the Smith.

135
155
205
225
235
Hey good job KTJO..
Mamma Koos

225
255
285
305
315

Not very heavy, but form really starts to be an issue on reps 4&5.

155
175
195
205
215

Weak lower back that I hurt with Leg preses 6 months ago. This felt good but i will step it up over the next couple of months

Used my DL bar:
Rest=2min between sets

Warm up: 140x8, 230x3
Work:
305x5
310x5
315x5
320x5
335x4

Had planned to do last set at 325 but 320 felt good so I bumped it up 15lbs, almost made the 5th rep...i'll get it next time.

what is the purpose of the sotts press?

GBass #37
I'm no expert, but I've always been warned against a smith machine for moves like deadlift and squat. The reason I was given is that the nature of the movement is more of an arc than a straight line. I would go with the bells, for this reason.

As a post-graduate student in Nutrition Science, I would recommend that crossfitters meet with a registered dietician or a professional trained in dietetics before embarking on the Zone Diet.

Dr. Sears' books do not hold much water with scientists up-to-date in the field. You may want to explore other options.

Best way to workout is to find your 5 rep max and then the workout starts. Drop 6% and do as many sets as you can with a 3 min. rest between sets. This technique will maximize your strength level on that day. It may be three sets or ten sets, you never know.

Sick of lashing spare dumbbells to the bar to make weight for heavy deads so tried out single leg deads after reading the article below on DD.

http://www.dragondoor.com/hardstyle/news/archives/2005/07/index.html

Stayed with 55kg for all sets and that was enough today. The balance requirements as well as ankle stability really jack up the intensity way past what the weight suggests (maybe different for those experienced with pistols and the like). Anyways, a fun alternative for those who have outgrown their weight stack.

Also got 6 sets of 2 nose to floor HSPU's in between sets of deads. Don't know why but they seem to go really well together - must be my weakness for (and in) Diane.

Cheers, kempie

Yeah, I know how bad that sounds ...

255
275
285
295
300

The last few reps sure weren't pretty but I got them

Post 48 - Nutrition Student

Zone may not hold water with your experts but based on my own experience and the testimonials littered all over this board, it does the job very nicely. Also, if you look around you will see that it is only used as the basis of a performance nutrition plan - tweak as necessary for personal requirements.

I am sure that your comment was offered in good faith but CrossFit doesn't hold water with 'experts' in the field either. Strangely enough it works too ;)

Cheers, kempie

Hi Nutrition Student,

By your logic, we should all have consulted with exercise physiologists and NSCA certified trainers prior to doing CrossFit.

Appeals to authority won't get you very far with this empirically driven crew.

If you've got some new data to share, please head over to the CrossFit discussion board. (You will need to use your real name.)

Post 48 - Nutrition Student

Can you give a basic guideline of what The Experts would recommend as a diet for someone pursuing elite fitness? Or a link to an article that summarizes "up-to-date" information?

That approach would work better than: your formula doesn't work and if you want one that does, go ask a scientist.

As a former academic, I often found that most graduate work involved learning so much more and more about less and less that my students sometimes disappeared up their own a--holes.

We Crossfitters are participating in a giant field study and have been known to change approaches until we find what works for us. We would therefore welcome any new actual information you might bring to the forum.

Bw 74 (kg's)

96
116
126
126
126

gBass (#37)-- do not use the smith machine for deadlifts, it is impossible to maintain correct lifting form with one. Besides, most smith machines do not descend all the way to the bottom (as a "safety" feature), so I don't see how you could use one anyway. If the smith machine in your gym does drop all the way to the bottom, it should be replaced. (my opinion only)

Holy crap. I just did a Deadlift 5x5 warm up Tuesday with 225lb, not even thinking about CrossFit for the day.

I had been wondering when this M.E. protocol would come around. Here's my answer.

BW 158 (72 kg)

Warm up, + 5 x 135 DL, then:

5 x 225
5 x 275
5 x 295
5 x 315 (2xBW)
5 x 335

I think that's a PR for a 5-rep set (although I don't usually track that).

Can someone please tell me if there is a specified warmup that I can do before the WOD? I usually do the AirDyne, but i feel that it is inadequate.

Is it normal to go home with a bruised/scrapped knee after deadlifts? heh, happens all the time. =/

My brother is in a nutrition course this semester at UCF. For what it is worth he considers the information that I am able to give him from my (very) basic understanding of Dr. Barry Sears' and Dr. John Berradi's work considerabley more vluable then the curriculum of his course.

ran 4 miles 31:26
deadlift 135#

Pat Smith Comment #59

The official Crossfit Warmup is in the FAQ on the main site. It is something close to 3 rounds of 5-15 reps of OHS, pullups, dips, situps, back extensions, samson strech. Most drop the exercises that appear in that days WoD from the warmup.

pat smith post 59 - and all other newcomers

please check the FAQ and other links on the home page

the amount of tested, elite fitness information you can find by clicking on the various navigation buttons is staggering - put in a little effort and you will be rewarded mightily

cfwu x 2
DL x 5 ea. @:
225, 245, 265, 295, 315

cfwux2

d/l
135x10
205x7
225x5
225x5
235x5
235x5
245x5
135x10

Did "Lynne" Today as follows:
BW 185 lbs BP @ 185lbs.
BP reps per round 10,9,8,6+1(spot with last rep),6
Pull ups= 16,12,13,11,12
Off to Canada. One of my Muay Thai fighters is fighting in Calgary. I'll do today's workout on Sunday when I return. Wish us luck!

I love this crossfit website.

I am wary of Nutrition Students and the people trained in dietetics and the like as many of these schools are the same as the ones who have been pushing the high carb, low fat diets that are behind the huge increase in disease we are seeing. You know the ones who said corn, corn oil, milk, wheat and margerine are all so healthy? The ones who said sugar and simple carbohydrates can be the foundation of the food pyramid? Yikes!

Every individual is different but here are some universal truths: processed food is dead food, eat live food fresh from the ground, field, stream, ocean. Know your source. Watch out for factory produced foods meant to make some corporation money. These food factories use toxic chemicals to increase the yields of their veggies, chickens, eggs, cows, etc by using herbicides, pesticides, fertilizers, antibiotics, and hormones. Eating these nasty chemicals and the preservatives, flavor enhancers, and other additives will stop your cellular metabolism dead in it's tracks. Lower or eliminate your intake of sugar, gluten, stimulants, trans fats, milk proteins that are all twisted and dead from pasteurization. Get some good oils in your system like organic flax seed, olive oil, coconut oil, grass fed beef fat, nut oils, deep pure ocean cod liver oil. Eat lots of good fresh organic veggies. Drink fresh pure water, not that chlorinated, mercury and lead laden crap that comes from your tap. You know most city water supplies have traces of everything from aspirin to penicillin in them? You're drinking the drugs other people pissed away if you drink tap water. Breathe fresh clean air. There is plenty of empirical evidence this plan works. Some web sites I like: mercola.com, cancercontrolsociety.com, eatwild.com Good luck and happy eating.

Let your food be your medicine and let your medicine be your food.

see Lynne's FAQ for crossfit warmup

Combined yesterday's and today WOD
CF wU

Body weight 64.5 KG. 6 months of crossfit and 12 days of teh zone and I've dropped about 5 KG's All weights below in KG's

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP 6x65, 8x60, 5x60, 4x60, 5x60
PU 21,16,8,12,8

Then

Deadlift 5-5-5-5-5 reps
60,80,90,100,110.

My grip was hosed after the pull-ups.

55-65-75-85-85

Nick K,
If you are suffering from spasm, you can do DL's provided you lift within reason and use a flat or arched, unwavering back.

I suck at deadlifts.
CFWUx3
225-245-265-225-225
BW 163

Couldn't remember the last time I did 5 rep dl, so as I was unsure where to begin I did 155, 175, 205, 225, 245.

forgot to mention - I got my first muscle ups today!
managed to do 4 after the WOD
woohoo!

30min TreadClimber @3.5
Deadlifts 5 sets of 5
65#, 85#, 95#, 115#, 125#

Hi all,
Workout as follows
{Ride (Airdyne) one mile, Sit-up (+10#'s)x25, Lat pull-down (110#'s)x25, and Push-up (feet 8" above hands)x25}x4.
Duration 23:40. (2:00 slower than last time, but I added 20 reps to each of the exercises 2-4).
Walk 7.15 miles.
DL's tomorrow...

225# 245# 275# 315# 335#.

135# 155# 165# 175# 185# sets of 5

Livestrong!

Nutrition Students are usually taught by fat professors from books copyrighted 1982 while drinking from a large 32oz soda.

Oh yeah, Re post 68: Amen CM...well said.

135# 155# 175# 185# 190#
Great work Katie Jo and Krista C.!

185, 225, 275, 295, 315. Making descent progress on these, two DL WOD's ago I got 315 as a pr and it felt really hard. Thanks coach, this stuff is working!

cfwux2

sampled Dan John's Romanian Deadlifts with Oly bar

worked three 3 reps of "the exercise" (power snatch + OHS) with Oly bar.

standard DLs x 5 reps

135
155
185
205
205

some handstand practice.

What is the rest time in between sets?

225 x 5
245 x 5
265 x 4 (form deteriorating, so stopped there)
245 x 5
245 x 5

On reading the comment about Smith machine vs. dumbells, I thought of one-legged deadlifts as well. I'd do that over using a Smith machine, but I'd start light to get the form correct, especially if you need to work on balance.

missed the past couple of days due to some low back issues.
doubled up today
Workout 1
BP and PU
Bwt - 160
7/14 - wide parallel grip from dead hang
6/11 - supinated grip from hang
5/8 - narrow - semi paraller from hang
4/8 - wide parallel grip
4/8 - supinated grip
Workout 2
DL
225 x 5
225 X 5
245 X 5
250 X 5
250 X 5

Post #48 is a classic example of a "Troll." Someone who comes into a message board with the sole intent of starting trouble. Although the post looks innocent enough, the asshat who posted it lists "blahblahblah@blah.com" as their e-mail address and then posts under a generic name. Obviously interested in starting intelligent, civil discourse.

We call this spineless person, "Loser."

You may delete this post once "Nutrition Student" has been exiled to the ether.

205,225,235,225,225

Warm up 2 min elbow bridge
20 leg lifts

DL
135x5
205x2
175 x3
155x5
155x5

95 pound thruster 9, 9
65 pound thruster 12, 12

leg press
360x 12, 12, 12

OCMike,
Congrats on the MU. Hope to join you soon!

fit4judo,
How long to rest? 1-3 minutes should do it. Several comments above address this. DJ (comment 18) says it well. Recover a bit, get a drink, agther your wits and go again. He is correct in cautioning against resting so long you lose concentration. Merc (Comment 45) used 2 minutes, andy (Comment 49) used 3 minutes.

update to post #87
wieghed myself after and was actually 155 not 160

Frank (Comment #60)
I think Matt Halperin was asked to leave a gym when his shins were bleeding from deadlifts.

Personally, I recommend against that though.

225-245-265-285-305

I'll talk to an up-to-date "diet expert" when I stop looking like I look, and performing like I perform. Until then, I'll stick with the Zone, however outdated it is.

I don't follow the Zone diet. Partly because I have religious beliefs that forbid some of the foods allowed by the zone diet and they allow some of the foods the zone diet doesn't.

So I don't eat unclean meats and I eat in moderation. I eat whole foods that I grow in my garden when I can and meat that I shoot myself. When those sources are out then of course I have my wife buy the best natural foods possible from different stores, etc.

I eat most every day very nice salads full of broccoli, spinach, garlic, onions, nuts, cottage cheese, and other good stuff, eggs, chicken and/or fish, lots of blueberries and raspberries, other berries when I can get them. I also eat apples and bananas and pineapple. Occasionally we will also eat various beans and sweet potatoes, REAL whole wheat bread, etc. I also take Purity Products Multi-Vitamin and I supplement my protein with IsoPure shakes. Oh, I also use honey when I want something sweet -- I raise my own bees. I hardly ever eat at a restaurant.

I think I eat generally very healthy compared to most of the population. I hardly ever get sick. I always have energy -- most the time even after a WOD. My teeth are strong and my eyes are sharp...

And I am always looking out for better ways to eat healthy...Of course without my wife's hard work in preparing it all it would be very difficult to eat this way.

Oh by the way. I do drink coffe -- black and strong. I also only drink Guiness beer...it's great!

On nutritionists -- when I was a kid my school lunch menu was designed by a "nutritionists" -- and it was healthier to go without that food rather than eat it.

cfwu x 3 (easy on back ext; no squats)

Dead Lift:

185x5
195x5
205x5
195x5 (messed up adding plates)
225x3 (failed twice)
215x2

I guess I'll know I'm making progress when a workout DOESN'T feel like I got punched right under my navel.

As far as nutrition goes, I found helpful a book called "The Way to Eat" that came out a few years ago. No wacky advice -- kind of "eat less in general, eat more fruits and vegetables, exercise more."

80kg x 5
80kg x 5
90kg x 5
90kg x 5
100kg x 5

135 x 5 warm up
185 x 5
195 x 5 my form is bad so I backed down
175 x 5
175 x 5
175 x 5

2 CFWU
200x5, 220x5, 240x5, 250x1 & 220x4, 220x5

Once again, the gym I'm a member of (turn on the tv...they probably have an ad on)....was late in opening. Needless to say, I didn't stick around until whoever was supposed to open the place up arrived (at whatever time that turned out to be).

I cannot begin to tell you how envious I am of those of you with your own garage gyms.

haha, okay i guess that answers my question! :)

Taught my wife deadlifts on the old standard-sized bar, then she went 5x5 with 70lb.

Finished up myself with 5x5 @ 255#

So, on a rest day, am I supposed to do nothing? I was thinking of a slow 5-mile run.

Man, your guys amounts are great!!! I just need to work on my form I think because my back was killing me. Its been a long time since this lift was a part of my lifting routine, and I must just not be doing it right. I feel like going back to the gym tonight and redoing it because of totals.

rfs,

On rest days you work on your skills.

Balance, etc. Or try Parkour if you want to run.

Deadlift:
5x 225#
5x 245#
5x 265#
5x 285#
5x 305#

On 6/24/2005 my 1RM was 300#... Happy with the progress!

5x225lbs
5x315
3x365 Grip failed
5x335
5x345
BWT 190lbs

Nutrition Student,
I am sure the (up to date)state of nutrition science still supports:

the "food pyramid"

feeding diabetics huge amount of carbs.

lowfat, low protien, high carb diets.

I once tried to eat like that years ago, I felt as I got older it was the "right thing to do". Worst two months of my life diet wise! I felt like crap, was hungry all the time my workout performance took a dive and on top of it I GAINED weight. I went back to eating "wrong", moderately high protien, fat and low carb by today's standards and I quickly recovered. This was in the early 90s. I just recently found out about the zone, although I do not eat as many carbs as this diet allows

cfwu x 3 rds (ohs with press at bottom 15lb bar, push-ups, sb crunches, sb back ext, dips, pu's 8 dh)
245x5
275x5
295x5
315x5
335x5
bwt 237

After "Lynn"...

145
145
165
195
215

Frank (Comment #60)
I found the thread I was looking for. It was Aaron Markovich who was having the trouble....although Matt Halperin evidently suffers similarly.

http://www.crossfit.com/discus/messages/24/16101.html

as rx'd
335 5 sets of 5

I've realized I'm only as strong as my weakest link...unfortunately my weakest link is my grip. This definately has an effect on my deadlifts. My max with straps is 415 - as you can see from my workout I didn't come close because of my grip. My first set of 5 at 275 was good, but the rest of the sets my grip gave out long before my back. But when I dropped it to 225, my grip seemed stronger and the last 2 sets felt really good.

Warm up sets - 1x5 (185) 1x5 (225)
1x5 275) 1x5(275) 1x4 (275) 1x2 (275) 2x5 (225)
120 second rest period between sets

One other thing - I'm new at this so maybe I shouldn't even comment - but on workouts like these where there is no set protocal, I think it's up to the individual on how they want to proceed. I see people doing straight sets, others doing pyramids, different rest periods...a workout like this is a good way to individualize your workout to meet your needs.

All in all, I like these workouts and reading the comments posted by others. Keep up the good work !!!

Like some of the folks who posted earlier, my back is still messed up from a previous day's deads.
Can't address the bar for deads today without making it worse, so no deads today.

Beefed up the warmup, added 15 wall balls, to the usual Samson stretch, squats, situps, back ext.,pullups and dips. Did 3 x 3 circuits in 36:06, hr 140-160.

Onward and upward.

Have a great day, everyone.

Deadlifts:
135/10 (lb/rep) warmup
Then... 225/5, 225/5, 250/3

What are the Sotts lift for??? Any tips on the form, etc.????????

Executed today's WoD:
Bricker: 115, 115, 115, 125, 125 lbs-- great job!!
Brand: 135, 85, 205, 225, 225 lbs (lost grip).

MLM,
the Zone doesnt 'forbid' any foods...nor do you 'have' to eat the ones it condones. the Zone is merely about giving your body its daily requirement of protein, balancing the carbs based on the protein amount (preferably 'favorable' carbs, which you seem to consume anyway), and consuming enough fat to support your activity level. in other words, its all about truly balancing your diet. i dont see how it could be against anyone's religion or even preferences because its a template not a prescription. it tells you how much to eat, not what to eat. that being said, its completely your choice whether or not you go with the Zone. cheers.

cfwu x3

WOD: DL
warmup: 135/185
5: 225/245/265/285/285

possibly couldve gone a bit heavier but 1)i still consider myself a pretty amateur DLer, 2)i didnt want to even chance hurting my back, and 3)i was happy w/ 285. run work later.

replace 'condones' with 'recommends' in my last post...whoopsidaisy.

BW-170

225 x 5
235 x 5
245 x 5
255 x 5
225 x 5

Also did 50 ring pushups.

Doing my own DL progam. Would have normally done it Sat. or Sun. but did it today anyway.
210 for 10
285 for 10
345 for 5
365 for 8
395 for 6
425 for 4

Steveo

287
307
337
357 got dizzy after 1, reset and did 4 more
337

Warm up- 80lbs 2 handed swings x10 2 rounds
154 lbs Deadlift x 10

242 lbs
242 lbs
264 lbs
275 lbs
275 lbs

I am a new user and I was wondering how exactly most of you do the WOD. What is typical warmup, do you usually just do the wod, do you go twice a day etc. Thanks.

deadlifts
5 x 135, 225, 245, 265, 275

Kyle, check out the FAQ on the main page:

http://www.crossfit.com/cf-info/faq.html

BW 198 still sore from sunday (this was a rest week)

135x10
205x5
255x2
255x2
255x2
275x1
275x1
275x1
275x1
225x5
135x9

I kinda switched with last Saturday. Funny how the mind works. I couldn't move 255.

75lbs x 5
95lbs x 5
125lbs x 5
145lbs x 5
145lbs x 5

I could have gone another 20-30 pounds more, I think....but I don't have it. All I have are 2ea of 10, 15 and 25# bumpers.

PR's BTW.

Time to get more weight.

245x5
275x5
295x5
305x5
315x5
315 was my 1RM six months ago.

What is a good alternative to deads? I just can't do them wihtout aggravating an old back problem. MMy form is as good as it can get. Are squats the best to sub?

What is a good alternative to deads? I just can't do them wihtout aggravating an old back problem. MMy form is as good as it can get. Are squats the best to sub?

255-265-275-285-300

surfing 3 hours :) better save the deadlifts till this evening.
paulw ;garage gym is the way to go alright

Trap Bar DLs: 300x5x5

Followed up by Tabata heavy bag/squats/pushups

What is a good alternative to deads? I just can't do them wihtout aggravating an old back problem. MMy form is as good as it can get. Are squats the best to sub?

60 Kilos for all sets then a couple of singles at 80 Kilos. I was really focusing on good form and had someone watch me to make sure my back looked good.

I will do Annie later tonight, because I missed yesterday's workout.

Just to remind me had two more sets of 5x225 in there.

Thanks Chris J.

When i asked the question i didn't feel like weeding through all the posts.

I was being lazy :(

Workout#1- 3mile run

Workout#2- 1000yd swim(fin only)

Workout#3- CFWU x3(+ball push-ups, 20 per rd.)
Burgener Warm-up
WOD 185-195-205-215-215

Still feeling it a bit in my lower back. The whole left side knoted up during the 10k four days ago. So I went rael light, not that I lift hevay anyways. More then a 100lbs off my PR.

The more I learn about the Zone, and use it, the more I like it and see/feel the results. Now if GM will have his brother-in-law hurry up w/that Zone Guinness, I'll be set.

First day of the Intercontinental WOD's.

Jason is over from Brand X and we decided to see it in in style with this little beauty:

400m run

21-15-9 of the couplet;
hang squat clean-40kg
burpulls

400m run

Jason - 17.08
Karl - 16.19
Rachel - 15.46 with 20kg for HSC and normal burpees.

Good way to welcome the mad American to the little island. Beer count as we speak is around 6.......i have the feeling tonight will be funny.

135, 185, 205, 205, 205

What is a good alternative to deads? I just can't do them wihtout aggravating an old back problem. MMy form is as good as it can get. Are squats the best to sub?

What is a good alternative to deads? I just can't do them wihtout aggravating an old back problem. MMy form is as good as it can get. Are squats the best to sub?

Post #97 MLM, doesn't Guiness have animal fat in it? Or is that a myth?

Ted

Tbird #139 Have you given Sumo style a shot?

5 x 130kg
5 x 140kg
5 x 150kg
5 x 150kg
5 x 150kg

I am sorry about the mulitple posts. I htought i had to repost when i got the little bkurb about unwanted posts!

Warmed up with 2 sets of 135#x 10 reps

WOD: 235/245/255/265/275

Cooled down with 2 sets of 165#x 10 reps

bw: 188
"Deads"

275x5
315x5
335x5
345x5
365x5

Deadlift Workout -- body weight 252

1. 135
2. 225
3. 225
4. 225
5. 225

Never did this lift before. Need to improve form. This is too little work for the gains. Something is wrong. Still feeling jazzed. It must be the Kool Aid.

225*2, 235*2, 245*1
OHS: 45*15, 65*15. Still have a lot of work to do with these. Very unstable.

Ben: 225, 245, 275, 295, 315
Matt: 135, 155, 165, 155, 155

Did combo of yesterday's and today's WOD

5 rounds of:
benchpress (65lbs)
pullups
deadlifts (x5)

Round/BP/PU/DL wt
1/12/12/95
2/11/12/95
3/11/11/105
4/9/11/105
5/9/9/105
Total: 52 benchpress, 55 pullups

225
235
235
245
255

dead lifts:5x75/5x100/5x110/5x125/5x125.used pitcher of kool aide for this one.D.J.no belt needed!!.30 hs/pu,100meter walking lunges.Worked gravyard last night so ran out of steam.MOM/gale

I've heard of a diet that a well known martial artist is utilising....

Chuck Norris eats beef jerky and craps gunpowder. Then, he uses that gunpowder to make a bullet, which he uses to kill a cow and make more beef jerky. Some people refer to this as the "Circle of Life."

225
225
235
245
250

previous best 5 rep was 230.

Me Julian
185 185
225 225
245 245
255 255
275 265

Finished with light 5x5 cleans: 95, 95, 95, 115, 135

bw = 151 lbs.
315 X 5 X 5
Back tender from last deadlift day, tweaked something.

225
225
245
245
255

BW 174

135
155
185
215
235

Just for extra punishment, I did both Lynne (which I posted in yesterday's comments) and today's deadlifts. I deserve the weekend off!

5 x 165 lbs
5 x 215 lbs
5 x 235 lbs
5 x 255 lbs(hands started getting sore after all them pullups)
5 x 235 lbs

BW 70kg
From the floor
100kg x5x5

225
245
275
275
275

Took it easy today and really worked on form. Felt good !!

Hello all,

I just came back from my workout.

BW = almost 200 lbs

185 X 185 X 205 X 205 X 205

I did some intervals on the ellpitical.

6 sets of 30 sec work and 30 rest.

I am an out of shape guy so cut me some slack :)

BW 185
DL - 225x5, 255x5, 275x3(form went to hell...switched from straight bar to deadlift bar), 295x3 (grip), 255x5

Practiced one hand hangs on pullup bar for grip strength.

Props to all those who can pull the high 300s and 400s with no wraps or belts. Now I need to go back tommorow and get my skin from my hand that I left on the bar.Ouch.

245x5
265x5
295x5
305x5
265x5 last set dropped weight.... started seeing stars doing 305lbs!
break time was during the adding/ subtracting weights (30-45 secs). crossfit central!
kris

cfwu,

135x5
185x5
185x5
205x3, 185x2
185x5

cfwx2135# x 5
185# x5
185# x 5
185# x 5
185# x 5
worked on engaging hips/glutes prior to engaging arms. body wt. 165

Loosened everything up with a light set (10 x 115lbs) then:

225lbs x 5 touch and go
255lbs x 5 touch and go
275lbs x 5 touch and go
295lbs x 5 first 4 touch and go, regrip for the fifth rep
315lbs x 5 maybe a touch too heavy. First 4 with a regrip after each rep. Had to stand up and take a quick breath before doing the fifth rep.

By regrip (spelled right?) I mean adjusting my grip at the bottom of the deadlift without actually removing my hands from the bar.

Finished up with a 1.5 mile run on the treadmill with 1% incline. Time 9:45

235x5
255x5
275x5
295x5,5

Ray

165
170
175
180
185

5 reps each set

CFWU x 3

Warm-up
135# x 5
225# x 5

315# x 5
320# x 5
330# x 5
340# x 5
350# x 5 (f)

Dead Lifts
221 X 5
221 X 5
221 X 5
221 X 5
221 X 5

dead lift wod:
1 of 225 x 5
4 of 275 x 5

Tbird (#134, 135, 139, 146, and 147):

Persistency is finally rewarded, but please don't do that again.

Nothing else is exactly like the DL, but squats are truly a wonderful exercise. If your back problems mean that you *can* squat well (and heavy?) but not deadlift, then, by all means, squat away. Your body will reap huge benefits from squatting, just not quite as much as from squatting *and* deadlifting.

Find what you *can* do with your back, and do that as heavy as possible to strengthen it.

With the kids -
ROM wu and salutes x 1
CFWU x 3
Pratice skills Handstand hold 20cnt, Lsits 5 cnt, DB swings (teaching kids to keep a flat back).

Just me.
Deads
Bar(20lbs)x10
120 x 5
160 x 5
180 x 5
200 x 5
220 x 5

Disappointed with this. Everything from 180 up felt heavy. Given that my 1 rep max was 285 @ 1/21 WOD I thought I should have done better here. But I did do Lynne twice yesterday so I'm grabbing at that excuse.
J

BW=218
5X135
5X155
5X175
5X185
5X200

ran just over a quarter mile then
took about four warmup set of deads working up in weight then...
5x275
5x285
5x295
5x305
5x315
could have done more but from experience i know that i need to leave a little in the tank on these. good form today, felt good. 200lbs. bdwt. my last best single was 340. double bdywt later this year perhaps?

Deadlift:

222 x 5
232 x 5
242 x 5
252 x 5
262 x 5
272 x 3

(I don't do the WOD every day)

400m run over to gym

5x2 dumbell cleans 70#
10 pullups
5x2 db cl 75#
10 PU

chat w/ cool trainer 10 min (!)

WOD:
5 X 295
5 X 345
5 X 295
5 X 315
5 x 345

135# Clean x 5
135 # CJ x 1 to warm down.

Thanks to you all and Crossfit!

5x135, 205, 225, 275, 315. 15 min bike warm up 9/15. max hr 139, hr avg 101.

yesterdays WOD BW 165 BP 12/10/12/10/6(last set 135) PU 15/15/12/10/8 WOD 225x5x5. DJ are you a Team Guy? V/R Bob

3 mile run
DL's: 135, 155, 175, 225, 235
Pull Up Pyramid (1-10, back down)

AC/DC Live blowing me away in both ears.

I should specify I was almost dead at 345# -
5x5 was a new experience for me,
Crossfit is dangerous indeed...

5x5 195 pounds. Pretty good form I think, until the last set.

Subbed: 25 x 3 with 2 1.5 Pood KB Sumo DL

bw-150

set 1 180x5
set 2 200x5
set 3 2205x
set 4 230x5
set 5 230x5

Deadlifts. BW: 165
5x165
rest: 2min
5x165
rest: 3min
5x165
rest: 4min
5x165
rest: 5min
5x175

HAD TO USE MY DB'S FOR THIS ONE.

10X5 W/75# DB's

5 min wu on treadmill. Light stretches.

10 x 100#

5 x 5 x 225#

Felt good!

Deads last week, kettlebell seminar on Tuesday, lots of stress at home and work, sore abs; "my get up and go must have got up and went."

Warmup with full range squats to 315#.
Box Squats: 5x5 @ 315
Deadlift -touch & go: 4x5 @ 315 Phooey! That blows.

Chris Jordan: lots of rest time. Fortunately, I didn't have any concetration to lose. :-)

Jog 1 mile for warm-up

Bodyweight 160lbs

Deadlifts
135lbs x 5
185lbs x 5 (PR, don't laugh)
185lbs x 5
155lbs x 5
155lbs x 5

CFWUx3 (ring dips, no pull-ups-hands are trashed)

DL
70x5
80x5
95x5
115x5
120(failed)x1
110x5

Second week of WOD, finally something I'm a bit familiar with.

(warm ups)
225
255
275
285
285

All for 5 reps

RUn 2.5 miles
225/275/295/315/335
Stairmaster 15 Elliptical 30

225
Broken Set 295(3 Reps), 275 (2 Reps)
245
245
255

2nd Crossfit workout ever!

Zone Guinness? Sign me up!!

bw=205
10x135 warm up
5x225
5x275
5x285
5x285
5x275

CFWU, Burgener WU
Slow pull up work

235 x 5
225 x 5
225 x 5
225 x 5
225 x 5

2/3 cfwu
225 x 5
255 x 5
265 x 5
275 x 5
295 x 5
1/3 cfwu

CFwu then,

Steve -
5x185
5x205
5x225
5x275
5x295

Fatima -
5x65
5x95
5x115
5x115
5x115

TEDW -- Guiness doesn't have animal fat in it. Can you imagine -- animal fat in beer? I don't think it would work. It might blow up in the fermentation process.

EDIDDY -- I guess I am misinformed. I thought the zone forbid beans and potatoes....I'll look into some more then.

5 x 195#
5 x 235#
5 x 245#
5 X 275#
5 X 295#

that last set burned big time, that was only the third time ever that i have done deadlifts. good workout though

80# x 5
90# x 5
100# x 5
100# x5
105# x5

I'm baaaaack!

225, 245, 265, 295, 315

Deadlifts 5 x 5 60kg,70,kg,80kg,90kg,92kg

Laurion: 405/315/405/315/405
Arlene: 135/135/145/145/150

team tikrit:
mfbunch: 135, 185, 205, 225, 235
joeyd: 135, 185, 205, 225, 235
tried sotts press-hahahaha!!! some flexibility to be worked on. . .

1- 225
2- 265
3- 295
4- 315
5- 355

100kg-105kg-110kg-110kg-110kg (242.5 lbs)-done immediately after Lynn.

warmup: 15 min bike ride, 5 min jumprope, crossfit warmup (subbed lunges for samson stretch)

115 x 5

* working on form
* new to deadlifts

135, 165, 195, 205, and 225

as RX'd:

bw:165

205,255,275,295,305

hands are tender from pullups this week, form still needs work, that darn posterior chain...

225 X 5
275 X 5
295 X 5
315 X 5
335 X 2, 315 X 3 Hands failed first.

5 x 225
5 x 275 (my form was terrible)
5 x 245
5 x 245
5 x 245

Olivia:
3 mile run
95,95,105,115,120 (pr!)

1/27/06

10x135
5x245
5x255
5x265
5x275 (broken)
5x285 (broken w/1 fail)

bw 181

5 x (135,155,165,175,185)

Started with 135
Topped out with...
5x275
3x325
2x285 (felt twinge in back, stopped)

Paul: 225#x5x5
Jen: 115#x5x5

cfwux3 (w/ring dips, -pullups)

5x120
5x135
5x145
5x155
5x165

275x5
295x5
305x5
315x5
305x5

BW 175 lbs

not enough weights at my current location, did one leg, one arm deadlifts with barbell instead.
(5 rounds, 5 reps as Rxed)

85
105
125
135
145

Finished up with some farmer carries for 40' with the 145lb bar, 4 carries, alternating R, L, R, L.

Missed bench and pullups yesterday, so incorporate into todays:

Samson w/u - lat pulldown/5 dips only diff
Pull ups - 2-3-4a-4a-5a - 45 sec rest
Deads (5reps) 135-135-185-185-185 130hr rest
Bench (5 reps)135-155-155-165-165

Did it on the Hammer Strength Deadlift machine. There was the usuall crowd of Uni lifters trying to impress the girls.

5-180
5-230
5-230
5-230
5-230

Gym was a sweat box and kept losing my grip on the last one no matter what I tried.

95-95-95-95-95

Jonsey,
Yikes! You now have the grip of a gorilla.

Rack pulls to get better.

225
245
245
255
255
all x5.
Next week, more squats.

Hi everyone,

I have just switched to the crossfit program.
I am really enjoying it.

I had to use the tow frame on the back of my quad bike to do the deadlifts as I dont have a bar at home....lol

Mod Cf W/u
185x5,205x5,225x5 w/u
275x5
285x5
295x5
305x5 could barely hold on
315x5 " " " "
225x8,225x5 Warm down.

185lbs x 5 reps x 5 sets (slowly getting back to my deadlifts)
handstand push-ups between sets

Coach -
did a little playing on rest day and found that in the (distance) past this workout was 7 sets of 5 reps. Curious why the 2 sets were dropped on this version?
Thanks,
J

*5k that I owed = 27:44

*Deadlifts =
5x225
5x235
5x245
5x255
5x255

CFWUx2

BW 155
185,205,225,235,245(2)235(3)

lost concentration in set 5
full resets b/t reps, up,down,stand up,down- regrip, go again-

BWT 195
CFWU x 2
WU 135 x 5
205 x 5 (bloodied right shin and bar!)
225 x 5
235 x 5
245 x 4
245 x 4
100 reps of 10# wall-balls (1 set 25, balance 15's)
15 windshield wipers, 10 leg-ups
10 mins. on speedbag w/ unanchored crunches mixed in between
As I post this the day after the workout, my lower back is very sore. Definitely need to work on my form.

Franz and Bobby did 315 for all 5 sets for 5 reps each, Franz missed 4th set and only got 4 reps. Sore the day after.

CFWU (Lite - with 3 DHPU and 5 Dips) x3
10 x 45# OHS A2A

135x5
155x5
175x5
205x5
225x5

210X5
210X5
230X5
230X5
230X5

Still working on form

Used kettlebells and a wooden rod

HS Practice

130 x 5
166 x 5
166 x 5
166 x 6
166 x 10

DL

165 x 5
185 x 5
205 x 5
225 x 5
230 x 5

cfwu x2,
goodmornings: 45#, 2 x 20

185 x 5
225 x 5
245 x 5
265 x 5
285 x 5

225 x 5
275 x 5
295 x 5
315 x 5
295 x 5

I just realized I didn't post.
345 for 4 sets
305 for last set.

ok. that's not at all accurate.

Let's try 245 and 205

Sorry.

135 X 5
205 X 5
245 X 5
305 X 2 (failed on 3rd)
275 X 5 (bad form on last 2)

bwt 111
First set conventional 135x5
Sumo 155x5, 175x5, 190x5, 205x5, 215xmiss, 185x5
Close-grip bench: 65x10, 85x10, 95x8, 105x7, 115x5

A day late - incorporated this one with the previous day's Lynne:

135, 155, 175, 185, 195

Didn't feel it quite as much in the hams as I did last time we had just a DL day, but my back isn't nearly as sore as last time I did DLs with the "3 Bars o Death" - less weight, more form

Followed up with some OHS and snatch work.

Just couldn't get going today.
Bdywt=165
245
275
300
315(F)
275
275

185-205-225-245-255

Reset for form every rep.

165
195
215
225
225

Form starting to stay consistant.

Forgot to post yesterday

5 x 225
5 x 245
5 x 285
5 x 305
5 x 315

Finished off with arm only wall climbs and HSPU practice.

5 x 225
5 x 235
5 x 245
5 x 255
5 x 265

5 x 225
5 x 235
5 x 245
5 x 255
5 x 265

Crossfit warm-up x 3

5 x 185
5 x 205
5 x 215
5 x 215
5 x 225

135/155/175/195/215

225X5X5
Experienced a moment of panic when I couldn't put my eyes on one (of two) pair of bumper plates at our gym...Not that I wanted to use them, but them being there is oddly comforting. After a few minutes I found them...on the smith machine.

bw 90 kg
started with 5 km power-walking, with weight-vest, ankle and wrist weights
all weights in kg
dl 60-80-100-120-130
it was a long time ago, felt good

extra: abs L-holds 5x5sec
handstand shoulderpress 2x5 1x3

5*60kg;
5*80;
5*100;
5*110;
2*120,1*120,1*120,1*120;
5*110.

Deadlifts (no belt or straps)
225x5 (warm up)
315x5 (warm up)
415x5 x 2 sets
385x5 x 3 sets

Oh yes, BWT: 208

BWT 140

185/195/195/195/205

315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

135, 225, 250, 275, 225

warm up
130 calories on treadclimber
some lat pull downs, push-ups, squats

5 x 45
5 x 95
5 x 95
5 x 95
5 x 95

245
265
285
305
325

154
174
198
208
220

Make-up post #2
CFWUx2
BWT 175lb

205/235/255/265/255 (no belt/straps)

CD-Hand stand holds/frog hands/l-sits/overhead squat

BW: 165

225/255/275/295/315

dl
205/215/225/235/245

265-275-285-300-300

All went up pretty easily. Yes!

5 X 5 X 125KG

did this after lynne so not too bad. actually got easier later in the workout

BW 180

245-5
245-5
255-5
255-5
255-5

Back is sore now.

crossfit warmup
245/255 (hook grip); 265 (regular grip); 275/275 (alt. grip)

In kgs.

70 x 5
80 x 5
90 x 5
100 x 5
120 x 5

42 yo male 185 lbs.
5 X 5 150 KG

In kgs.

80 x 5
80 x 5
80 x 5
80 x 2

Bad knee. Had to stop.

Hello everyone!

In KG

5x 110
5x 120
5x 120
5x 125
5x 125 Form was off on this set.

PB = 155kg

London Crossfitter!

35 minutes of arms---it was rough, but I know the results will be good.

180*5*5

Posting for easy reference, actually done 060130:
175# x 5 x 5 on 1' rest
BW 180#

Another late post, done with 060126
5 x 135
5 x 185
5 x 225
5 x 275
5 x 295 (done as x 4, rest, x 1)

Trying to find my range; will probably go with 5 x 5 x 275 next time.

Meyer 225-235-245-255-265 - nice!
Megan,Tiffany,Laura-45-45-45-45-65

Still easing into deadlifts. Sets of 5 at 135, 155, 175 (BW), 175, 175. Felt like work, but not very close to max effort.

60 min/21.6 miles stationary bike
WOD as rx'd
5x220,240,250,260,280

Done 1/27/06:

Vanessa: 145, 155, 165, 175, 185

Dave: 205, 215, 225, 235, 255

Ruby: 95, 105, 115, 125, 135

Finally got to this. Ongoing nervousness about dodgy back means going light - in 5's, 60kg, 90kg, 100kg, 90kg, 60kg. Done immediately before rugby training.

completed 2/1/06

5 x 135lb (warmup)
5 x 225lb (broken set: 3,2)
5 x 230lb
5 x 235lb (paused a moment to shift my grip between 3 and 4)
5 x 240lb (broken set: 2,2,1)
5 x 235lb (broken set: 2,3)

I like deadlifts, so I was looking forward to this workout. That said, I'm disapointed in all the broken sets; in mitigation the problem seemed to be primarily in my grip. Either the calluses in my hands were being pinched or I couldn't hold on through the gloves. I need to sand down the calluses and see if that helps. Got to watch the form, too.

5 x 225
5 x 235
5 x 255
5 x 275
5 x 295

135
155
185
205
225x2
205x3
135x10

wu=xfwu x3 on rings

Been away from computer.
As follows.
225x5,245x5,255x5,265x5,275x5 Had to reset my grip in last set. Grip is rate limiting factor, still have alot more in the back and legs.

revisited this after returning from a trip...
135-155-175-195-205
KTEs 10-8-6-4-2
Ran for 10 min, start at 4.5, increasing treadmill speed .5 per minute, then 2&1/2 min cool down

Abraham Lincoln Crossfit

Tom (bw 204)

225, 235, 245, 255, 275

Joe (165)

185, 185, 185, 185, hurt back