#1. That's totally wrong! While yes intensity is key to creating results and increasing strength and power, in order to prevent injury and actual improve one must first master mechanics, then consistency, and finally intensity. Safety, indoctrination, then intensity. So, quality is extremely important. Ugly reps with bad form do nothing but hurt you. You should never sacrifice form for reps.

M/52/154/1-1-06

Done yesterday. Topped out at 255 (PR is 270)

205-255-285-305-325

I feel like I could have gone heavier.

Should I perform the warm up routine recommend in the video, or should I just do the deadlifts?

I'm a little bummed by his comment about bouncing the weight. It's exactly why some people see staggered gains. I understand the idea that our sport isn't powerlifting, but one really needs to focus on getting maximal work done with each rep. A 5 rep set in this case isn't for maxing, it's work for the future. Just my two cents

@Tommy, I agree.

agree with #1 & #5 commentary

This is one of the strength workouts is it not? involving multi-joint powerlifting for raw strength gain? Bad form here turns into serious injury under heavy weight. New cf'ers should ensure proper warmup and excellent form before turning it into a deadlift sprint.

#4 - definitely do the warm up, if you cant or dont have time then I wouldnt go for any serious weight.

295...felt good

Did this yesterday with a twist.
I tried to do heavy for time.
Did it with 185kg in 31 min.
The beginning i thought that i was going to do it in 15 min but the reps i got in the more rest i needed to take to maintain good form, wich i agreed with myself before is started was the main focus since the relative big wieght.

Did this WOD 2 days ago.

5x5 at 427,5

80-85-90-95-100. Kg's.

Warmup on the video helped a lot. Thanks crossfit!!!

M/40/5ft11/203

(kg) 120-125-130-135-140.

Then 4 rounds of 120930 WOD in 20:37.

I started "crossfitting" 18 days ago (I did a downscaled Fran -rubber band assisted pull-ups- in 14:50). Before, I used to take a day off quite often after rugby practice. Now, rugby practice feels like the day off...Amazing!.

135-205-235-255-285

did it for time @ 185kg (407 pounds)just the 25 reps in sequence.
started out fast but slowed down alot when i got more reps in. Harder to maintain good form. first half i did in 9 minutes last half took about two times longer.

85/87,5/87,5/87,5/90 Kilograms
(187.4/192.9/192.9/192.9/198.4 lbs)

260-265-270-280-290pr

Hi everyone

I cant go to The gym today. Is there replacement workout for this?

185-205-235-255-275

190,190,190,210,225

Thanks for the WOD specific warmup. While the CrossFit Warmup is always a good choice, this warmup seems very helpful for this WOD. I as a CrossFitter working out alone in my garage would like to see more WOD specific warmups in the demo videos.

185-205-225-225-225 held back to work on the consistency of my form.

Sumo Deadlift - 425x1
Conventional Deadlift - 415x1
Power clean and jerk - 205x1

205,225,235,265,285

In kgs
120,130,140,150,160

(kg) 120-125-130-135-140.

m/47/185

315 -all 5 sets

315-365-385-405-415

Felt pretty good after a rest day.

it's a 5x5 for strength/power so do it with good form and max effort.
Just reset after each rep so you are sure that your form stays good.

I really dislike the mentality that as long as I can get done, then it doesn't matter that I'm cutting the corners a bit. It's called a "dead lift" not a "bounce lift". Funny that I was talking to my strength coach yesterday about the benefit of good form. If two people are working next to each other with the same amount of weight and one person has sloppy form while the other person is working on perfect form every rep, who will benefit more from the exercise?

225-245-265-275-285(f)

been having back problems so had to keep it light.
198-209-220-231-253

135-225-315-365-405
5'10" 180lbs 21yrs old
I did an extra set at 455 but failed on rep 5

Coach, Tony, Dave and the rest of CF HQ need a Hero WOD the mother of all Hero WOD. Make it old school and hard. maybe some bent presses or something like that

Read carefully the man earned one of the few US Army's Perfect Attendance Badges.

http://www.michaelyon-online.com/american-warrior-prepares-to-move-on.htm

M/25/5ft10in/150#

Crossfit warmup 2x

175, 185, 195, 205, 215

5x5 deadlift, no bounce. I only have 225 lbs, so I had to modify...definitely need more weight.
195(8)-215(6)-225(7)-225(8)-225(10)

Is it just me, or do most have their worst deadlift form on the first rep?

In Kgs
110 120 125 130 120

95lb x5 reps warmup

125-145-165-185-205(only 4 reps)

was at LA fitness (gym hotel has a deal with) while traveling and thus had men's size bar and no chalk (Poor grip by last heavy set) and couldn't drop the 205lb bar...so only did 4 reps, as I thought I'd have to drop the bar on that last 5th rep, but totally could have done it if I was at home. FELT SUPER STRONG TODAY!!! :)

375 all 5 sets

m/43/5'9"/175

37/m/175
225,275,315,335,355

Does anyone have a good contact for the affiliate department? I have been trying for several days and have received no response. Ideas?

Thanks!

max 200lbs

never thought i would do that much.

awesome!

275 - all 5 sets

New best for me

It is really sad to see the guy doing DL with bounces. It's a half-job. Do it in the hard way without bouncing then you'll reap a result from it.

135x10, 135x10, 225x10, 225x10, 295x7, 295x6, 305x5, 315x2, 315x2, 320x1

C-
worked up to last 3 sets @ 200
nursing a stiff back

Go Paleo Nick!

Glad to see others are upset with the advice from the video.
If its a strength lifting day, you want to focus on form and go slow. The "Training for Crossfit" argument he makes- power lifting is part of Crossfit, it's not just all quick metabolic exercises. With his type of mentality, one should have sprinted the 5k from a couple of days ago. That would be no good. Crossfit is a multifunctional program- most days are quick WODs, yes, but the great thing about Cfit is that it peppers in powerlifting, endurance running, sprints, a little bit of everything.
Poor advice and poor form. I would not want to go to his gym, where the goal seems to be Quick is Better than Right.

225-245-275-295-315

I fairly new to PERFORMING the WOD's and not because I am new to CF, but because I practiced for 3 months getting good form.

Why? Because that is what I liked about CF when I first started researching the "sport" (or program...whatever you you want to call it). You can clearly see that on the video he does not have the correct lumbar curve from the dead position.
I am all about encouraging and faster stronger, but this video should have not been shown since there are people like me who do not go to a CF gym but rely on these videos for demonstration. Luckily I have done my HW and know that this is NOT correct form...and is NOT a deadlift.
Bad call on this being the demo video.
Positive-love the warm-up.

225-245-265-285-305(fail on #4) -> More than I have EVER done in my life

135 all 5 sets. I worked on speed while maintaining form.

M/31/200/72

315-335-355-315-315

DL's felt great, my grip was suffering from hang cleans yesterday. I have no idea how long it took. Went down to 225 after WOD and did a few sets of higher reps for a little burn out and to work on form.

M/19yo/170ish

135/185/205/215/185

205-225-255-275(x3)-285(x1)

225
255
265
275
285
Felt good!
32/M/180#/6'

Tweaked low back getting 135 off the rack. Warmed up w/ back ext/squats, worked up to 275x5 for a couple sets but not a good DL day. Luke.
5/5/12:
5 x sets of 315x 5, PAC
6/11/10:
255
265
275
275
285
AM, garage, patchnight. clean paleo for a week now

M/33yrs/72"/180#

225-245-255-265-275... Probably could have put a little more weight on, but form would have suffered.

m/17/5'11/185
315/325/335(failed, rounded back)dropped to 275 for the last 2 sets and focused on form

275 - all 5 sets

New best for me

Male / 32years / 178cm / 76kg

120+130+140+145+150 PR

M/26/6'2"/213

Raw (Without wraps/belt)
225, 265, 305, 325(PR), 345(PR)
Last PR 1 rep max = 305.

I highly suggest trying to suck your stomach into your chest. Everything honestly feels so light. Good luck to everyone else.

M/26/6'2"/213

Raw (Without wraps/belt)
225, 265, 305, 325(PR), 345(PR)
Last PR 1 rep max = 305.

I highly suggest trying to suck your stomach into your chest. Everything honestly feels so light. Good luck to everyone else.

M/26/6'2"/213

Raw (Without wraps/belt)
225, 265, 305, 325(PR), 345(PR)
Last PR 1 rep max = 305.

I highly suggest trying to suck your stomach into your chest. Everything honestly feels so light. Good luck to everyone else.

I can understand why homeslice was talking about "bouncing the reps" but this is supposed to be a strength development workout NOT a competitive metcon. I would allow a little bounce on Diane but certainly not on a working set of 5x5 heavy DL. Would you bounce a barbell off your chest for heavy benchpress (you shouldn't). The rest of his instruction seemed pretty on point though and I'm intrigued by his band warm up.

M/35/6'/205

225,275,295,315,315(f),295

Failed last set, dropped to 295 to finish set.

95/115/135/165/185
recovering from a broken leg and trying to figure out what I can do properly and safely

275-285-295-305-315PR

Concentrated on form, no bounce =p

I'm also curious about this band warm up!

M/28/5'9/170

135-155-155-175-185

M/47/5'11"/184

225-245-265-285-305

M/30/5'9"/205

200,225,245,275,300

37/m/186

225, 245, 245, 255, 260(PR)

Always a good strength wod! 405-425-455-475-485 (pr!!)

Subbed:
5 rds. for time of:
400 m. run
15 pwr. snatches @ 95
30 du"s
27:03

M/22/5'9"/170

265/286/308/330/353 (lbs)
120/130/140/150/160 (kg)

- Nice with a heavy day :)

Day 157
M/45/6'0"/191 (yeah, got a couple of pounds back - good.)
CFWU x 1 / WOD WU as shown in video x 2
295-315-335(x3)-320-315

Compared to 120503
285-305-305-315-300

Proud of starting weight and getting 3 reps @ 335 which could be seen as an improvement over 120503, but when I total the pounds moved during the workout I came up short today by missing 2 reps at the higher weight.

120503 total weight = 7550
121004 total weight = 7230

Could have easily used 325, got all 5 reps and bested my total weight from last time, but not have the satisfaction of going to 335.

Seems like lots of people are taking his words out of the context of his actions. It's not a true bounce, he's just moving quickly at the bottom. It's like 2 inches. And he never sacrificed his back for this "bounce."

M/26/6'0"/240

225-225-225-295-295

Thought 225 was too light after 3, 295 was too much at the end. Form was starting to suffer. Change to 10lb increments next time.

m/30/6'1/205

225 245 265 285 285

Should have gone heavier...way heavier

135, 185, 205, 225, 245

Anytime Fitness, Klamath Falls, OR.

M/28/250/6'4"
135, 185, 225, 275, 315

225-245-275-295-315

44/m/176cm/73kg

130-140-150PR-140-140 kg (last time 120-130-140-145PR-140 kg)

Touch and go, breathing on top.

Then 60kg BP, 15 reps with 2 minutes rest in between sets

15-15-15-10/5-10/5

I want Nick's kitchen and all his cooking accouterment. Good stuff!

M/30/155/5'9"

245, 275, 325, 345F, 330pr

M/29/141#

kgs: 80--100-120-140-100
lbs: 176-220-264-308-220

Felt good, so did a 1RM and PR'd at 155kg/342lbs

Rx'ed
225-275-295-315-335

That Nick Massie guy can COOOOOOOOK!

M/34/215
205,215,275,315,325

Warmed up w/24" box jumps really helped 10rep,3x

235-245-265-275-280

M/27/202/5'11"

365-405-435-465-465-500(1rep)

m.32.69.175;
rx'd;
175,185,205,225,235(pr);

120kg

Not as heavy as I wanted to go. Need to do more deadlifts.

kgs 140 150 160 170 180 as rx'd
resetting at every damn rep!

Com'on guys where're here to get stronger or what?

Deadlift means the bar starts its path from dead stop at a standard height, if the bar is in motion and starts moving just a few inches higher, it is easier nuff said

I could crush my DL PR anytime if I deadlift a bar few inches off the ground or, worse, start from bar in hands standing and bounce up the load

let's just no rep who bounces, and this debate is over!

198/220/242/264/275

185-205-225-235(PR)-245(PR)

135-230-285-325-370 as Rx

1-count on the floor after every rep, no re-grips.

121004 : 110/120/130/130/130
120503 : 110/110/110/110/110

Deadlift

5-5-5-5-5
Kgs : 53-58-60-70(f)-65(4)
Lbs : 116-127-132-154(f)-143(4)

135, 185, 225, 275 (3)....as a penalty for not getting 5x5....5 reps each of 225,185, 135, 45

M/25/69/185#

275, 315, 365, 385, 405 x 2, 425 x 1

M/44/223/6'0

275 x 5
300 x 5
315 x 5
335 x 5
350 x 5

M/30/182/5'11"

225-255-295-325-325

1RM=355 to date

225-275-295-315-325(F)

255 265 275 285 300
no bounce all reps felt really good . Ive decided to not go to fail all the time. so ive been bringing weights down so I get every set. we will see how it goes

F/51/5'6/125
125
130
130
135
135

Come on America, catch up with kilograms! I keep having to do low grade maths. It is what you will have to use if you make the olympics!

PR'd with 120 kilos or 264.55471 pounds ;-)

DLx5: 135, 185, 235, 245, 255
+5lb

225
275
305
345
365x4

PR 207lbs

23 yrs old/5'10" 205lbs.

275, 305, 315, 335, 355

M/45/215lbs

No rapid fire reps...slow and steady.
315, 365, 405, 405, 405.

M/32/5'10"/175
185-205-205-185-185
went up to 205 then dropped back down cuz I thought I lost good form.
Weak lower back and hips. Hoping it will get better in time.

185-195-195-200 (3 of 5.. felt lightheaded)-175

M35/5'10/200

205-255-295-315-335(pr)

Hoooah!! Army Crossfit!!

m/41/5'11"/165

275 295 315 325(PR) 275

retired army 1SG
clarksville, TN

205
225
245
265
285

Topped out at 275 when I did this last December. 285 is a previous 5 rep max, but it felt pretty easy this time around. Used mixed grip on the last set only.

m/49/260/69"

295
315
335
335
335

New to crossfit, but not new to training.
I did all the warm-ups, but I still couldn't keep a straight back. Have a little lower back pain now, nothing serious, but I'm disappointed in myself because I know I did it wrong and arched my back. Any tips for keeping proper form? Help! Thanks.

135-165-185-215-220(F)
my goal was to get to 200lbs and i exceeded it! i could only do 3 reps at 220. i felt like i might have hurt myself so i stopped.

Started light:
205#
250#
275#
300#
320#
I did the last set with a 20# weight vest drapped over the bar because we didn't have anymore weights! Did 5 reps of 320# easily. LOVE deadlifts!

M/37/5'11"/190lbs

240, 280, 315, 335, 365

M/35/5'4"/147lbs
295, 315, 315, 325, 325

295,315,315,315,315

87-97-101-103-105kg

F/42/5'6"/145

125-140-155-tweeked my back in this set and called it quits--need to go back to the videos and study up--proper form is critical!

305/325/345/360/380

275-315-315-315-315. Didn't go as heavy as last time. Tweaked my low back about a month ago. Went with the warmup from the video. Liked it.

M/25/5'6"/155lb

135/165/195/205/235

No wraps/chalk/grips. Been trying to focus on legs(BS and DL) for a while now. Best DL day I've ever had!

Modified for TKA: 5 x 5 Deadlift with 135# + 150# sled drag 20m BWRD 20m FWD
M/55/6’/200

365/385/405/425/435

Felt really good. My current PR is 475, but considering how good I felt doing 5 reps at 435, I think that will come down quick.

Back Squat 5-rep. Details there.

M/27/5'11"/170

Second week of crossfit + I've decided to start posting to get extra motivation to crush my wod.

185/225/255/245/265(fail @3 last set)

Snatch 1-1-1-1-1
155, 165, 170, 175, 180(f), 180(PR)
Deadlift 5-5-5-5-5
275, 305, 325, 340, 340(PR)

Compare to:
120503 - 275, 295, 305, 315, 325
Jessica - 205, 225, 235, 240, 245

111214 - 265, 275, 285, 295, 300
Jessica - 155, 176, 198, 207, 215

090808 - 225, 250, 265, 275, 280

25/f/5'4"/150
100-90-90-100-110

225-255-285-315-325(lbs) 33/5,8/175lbs

did 'Nate' as warm up
Matt 13 rds
Seb 13 rds
Brock (10mins only) 5 rd 2Mu
then did 5 rds DL 255lb max reps
Matt 12 12 12 16 13
Brock 8 8 8 14 9
Seb 5 6 7 15 12

205-255-305-345-395 (last set did 2 reps of 395, finished the set with 3 reps of 345)

M/24/5'11"/160lb

135/155/185/205/225

M/59/5'11"/220
225,275,325,355,375

280/290/300/320 pr/310 ...used grips on 290 and 300... 1st time really doing Deadlifts for load...I'm psyched!

Some mods, since I only have 225 lbs
195(8 reps)-215(6)-225(7)-225(8)-225(10)

Anyone else have their worst form in rep 1? Mine feels terrible!

6'/31/190
225
275
315
355 previous max
380 x 2
365 x 3

M/20/180lbs/5'8
225-245-255-295-315pr
i feel like i should have started at a higher wieght

F/19/130lbs/5'5"
55-55-65-85-95pr

225
255
265
275
285
Felt good!
32/M/180#/6'

M/33/166/5'6

5-5-5-5-5 (x2)

10 sets at 135Lbs for technique. My first time doing these lifts.

345
365
385
395
415

M/33/5'10"/165

265-265-265-265-265 pound

sets across
great wod demo

225,245,265,315,325x4 bad form on last set old habits die hard.

f/118/5'4"/37

180-180-180-180-180

9808 = 145,185,215,245,265
9607 = 235,265,295,315,335

80kg-100-110-120-130(2)

WU 2.7m run
255

225,245,255,265,275

Loved the inclusion of the warmup on the video

6'3'' 235lb 39yo
DL 225-275-315-365-d/c
wod
4rft 15 burpees 12db snatch(55lb)

M/37/6ft/195

275
295
295
295
295

M/173/32/5'7"
135/225/275/295/305

M/41/190

All sets at 225. Buy out of 21-15-9 at 155 with 60 seconds rest between sets. Been a long time since I did DL's.

315-335-355-325-315

f/30/5'5/123

10 reps at 75#

85-95-105-115-125(pr)

37/M/160/6'

185-205-225-245-255(failed 5th attempt)

13 years old
155
165
175
185
195
Did it yeasterday.

230-235-240-245-250

5 X 5
135# Cleans
Then
50 Weighted Sits

225, 275, 300, 325 (strained lower back on last rep, didn't push it further)

First time doing deadlift maxes. Could have gone further but safety and a lack of chalk for my grip were my main concerns.
M/18/5'9/154
145
150
155
160
165

m/42/162
305-315-335-345-350

M/43/5'8"/168

225-235-245-255-265

M/24?6'1''/260lbs

only had 220lbs available
220-220-220-220-220

I barely left warm so then I did
220x50
220x50
220x42x8

Tried to do 3 unbroken sets of 50 failed on the last one.

M/170#/5'8"/31

175
225
255
275
285

Then: max height box jump: 35"
Then: 200m walking lunge.

M/22/5'11"/185

315-335-350-(2 @ 360, 3 @ 350)-350

360 was just too much for 5 straight, so backed it down to finish that set.

m/41/6'4"/227

245,260,275,300,275

135-185-225-255-275
Back held up long way back to 500pr

Sean 300 Max easy. Ranout of weight
Lorie 135

305
305
305
305
305
As prescribed.

275/365/365/385/385

up to 250# x 5, slow, controlled, perfect form, first time over #200 since back injury

365 #

#65

185-205-225-245-265

m/40/6/195
1 mile run for warmup
Worked my way up slowly. Still cautious with the back.
225
235
245
255
265

270
270
270
270
270

50 total reps. Might have been able to go a bit heavier with the DLs but no need to rush/push it at this point.

5x135,185,205,255,290 vs
5x135,205,255,285,290 5/8/12
5x135,185,205,255,285 12/21/11
5x135,185,205,255,285 6/14/10

Long way from the 445 of yore, but, hey, back is better.

1k row wu 4:02

185, 200, 220, 245, 265

275
315
315x4
then bowed out to baby ripped hands and tackle the next WOD ASRX

185 - 205 - 225 - 245 - 255 lbs

275
295
315
325
335PR

315-325-335-350-325

M/25/5'9"/160

205-225-245-265-275

180, 220, 220, 220, 250.
Then did next day's WOD.

240, 255, 270 - stopped as felt lower back tweak.

Lift slow lifts slowly.

225-245-265-265-285

M/39/6'/200

185, 245, 275, 295, 310

155, 265, 308, 308, 308, 308, 308

Previous

225 275 275 275 285

Tonight

225 245 275 295 295 (pulled muscle in back on #3)

Ryan 345
manda 147.5
Mr. Murley 255
Coach 245
Mr. Wonsil 185
Mr. Carey225
Mrs. Carey 185
Kyle 105
Mrs. Pip 187.5
Joyce 75 - to deficit
Shara 75 - to deficit
Crystal 115
Wendy 125

4 x 400m run 90 sec rest between sets
Best 1:19, worst 1:29

5 x 5 deadlift

135, 225, 275, 315, 365 x 3

M/36/5'9"/200

275-295-315-335-365(PR)

225-245-265-275(PR)-275(F3)

60-70-80-90-100kg
20 mins bike (100rpm, 12)

M/18/5'11"/170lbs
205-225-275-285-295

225-255-285-305x2-305x1

M/36/5'11"/195

Deadlift 135, 185, 225, 275 x 5, 315 x 3 (hurt back on way down)
Next time deadlifting will use Sumo style

BP 135, 155, 185, 225 x 5, 135 x 24

m/38/5'9/175
CFWU-3. Reg & HSPU 2nd & monkey touches 3rd. Superman. Burgener. Row 500m.
225X5 WU
325,335,345,355,365-PR
Had to regrip on last rep of 355 & 365. Last rep @ 365 pretty bad. Back rounded.
5/3/12: 315,325,335,350,360-PR
12/14/11:305,320,330,340,355-PR
6/10/10: 305,315,325,335,350-PR
8/8/09: 305,315,325,335,345
7/08: 275,295,315,325,335

275, 295, 315, 330, 340

315-365-405-365-365
Felt my back arch on the 405 so dropped the weight and kept up the intensity.

185-215-235-255-275

315-325-335-345-355

315-325-335-345-355

245-265-275-295-315(F tweaked lower back)

185 225 235 245 255 near F on last lift

CFWU to start 3 rds.

#185
#225
#225
#275
#315

Skill work. Squat clean and cool down to
finish.

Super fun WOD and felt surprisingly easy!

155-165-190-215-225 (4 reps then failed but a huge PR)

240 was my prior 1 rep max so I was super impressed that I made it this high, started way to low cause I didn't know what to expect.

315-335-345-345-345

135-225-275-315-315
back felt a little off on the last one, so I cut the heavy stuff short, dropped it down to 115, and did 100 DL reps broken 50-30-20 with the last 20 in sumo position.

back still bothering me

95 x 10
135 x 9
185 x 8
225 x 5
245 x 5 (didn't feel good on the back)
225 x 5
225 x 5
225 x 5
225 x 5

m/41/5'8/240

315-325-335-345-355

A bit less than last time, but still a solid outing. Probably demonstrated a little better form, too.

M/27/5'11''/200

52/m/186

325/335/365/365/325

225/245/275/315/335

26.02.13 120,130,130,120,120 (been carrying shoulder inj. for a few weeks - grip feels weaker)

08.07.12 100,120,120,120,120k
17.01.12 120,130,130,135,135k
15.06.10 102,122,122,122,122k