August 12, 2014

Tuesday 140812

Sumo deadlift 3-3-3-3-3 reps

Post loads to comments.

Andrea Occhipinti.


Emotions in Motion - CrossFit Journal [article]


The dip-drive in the push press with Austin Begiebing - [video]

Posted by Pukie at August 12, 2014 5:00 PM
Comments

100kg-110-120-130-140

As rx'd

Comment #1 - Posted by: Brett (26/M/188cm/80kg) at August 11, 2014 7:17 PM

@Pukie

Is it possible to post WODs a little earlier? Im based in Korea so I sometimes end up doing the previous day's WOD. I'm sure there are peeps in AUS and NZ who would also appreciate this. Thanks!

Comment #2 - Posted by: parkour at August 11, 2014 8:34 PM

Wow! CFHQ programming sumo's...not something you see everyday. Glad to see them recognize the other way to pull heavy! Maybe we'll see it in the Games one day......

Comment #3 - Posted by: Dean at August 11, 2014 8:44 PM

Is there a time Interval between sets or no?

Comment #4 - Posted by: Cope3253 at August 12, 2014 2:00 AM

rx'd
105kg, 110, 115, 120, 120

Comment #5 - Posted by: James Sibley at August 12, 2014 2:45 AM

5'10" 198#
315, 325, 335, 335, 345
A little bit more in my wheel house than yesterday, that was a struggle!

Comment #6 - Posted by: Go Vikes at August 12, 2014 3:23 AM

185,205,225,235,250

wasnt sure about rest between sets...so I didnt

Comment #7 - Posted by: Mr.Mckinzie at August 12, 2014 3:57 AM

225,275,315,365,405(PR)

Comment #8 - Posted by: Matt Lawrence at August 12, 2014 4:18 AM

275-295-315-335-350(f)

Comment #9 - Posted by: Stox at August 12, 2014 4:35 AM

5 rounds for time:
5 deadlifts, 185#
25 sit-ups (unanchored Abmat butterfly)

4:50 (pr by 0:09 over 130625)

Core muscles still fried... couldn't get out of first gear during the sit-ups

Comment #10 - Posted by: Joe Northside m/35/70"/195 at August 12, 2014 4:59 AM

5 rounds for time:
5 deadlifts, 185#
25 sit-ups (unanchored Abmat butterfly)

4:50 (pr by 0:09 over 130625)

Comment #11 - Posted by: Joe Northside m/35/70"/195 at August 12, 2014 5:00 AM

Not used to the movement so I went light...

170-190-205-220-240

Hit it after 3X5 back squat @ 190# and 3X5 press w/ 45# DBs...

Then 5RM deadlift @ 255#, which I will be increasing next time to at least 265# see how it goes

Finished the day with 3X max reps pull-ups w/ 3 min rest between sets, 21-16-12

Comment #12 - Posted by: porffenton M/30/5'8"/150 at August 12, 2014 5:20 AM

120kg-140-160-165-170(f)

Comment #13 - Posted by: Nelson Teixeira at August 12, 2014 5:41 AM

@Cope3253 - you should rest as needed between sets, so your muscles can recover after each max effort. Most people will recommend around two minutes rest as optimal, but, as with most things CrossFit, YMMV.

Comment #14 - Posted by: Joe Northside m/35/70"/195 at August 12, 2014 5:45 AM

225/285/305/325/345

Comment #15 - Posted by: Bells at August 12, 2014 5:56 AM

Did ladder up to 170 kgs, and did two sets of 170x6.

Comment #16 - Posted by: Christer H Nilssen at August 12, 2014 6:43 AM

F/44/5'6"/140

ooops--thought this was SDHP...

75-85-90-95-100(iffy)

now I'm curious about trying sumo DL--haven't done it for weight before

Comment #17 - Posted by: mom to five at August 12, 2014 7:00 AM

75-95-115-135-185. That's all I got for weight right now lol

Comment #18 - Posted by: David Barnard at August 12, 2014 7:07 AM

Had the "original warm up"

Then
110kg,120kg,130kg,140kg,140kg.

Only break to put on more weights, and 20 sec on the last one.

Comment #19 - Posted by: Espen Nævestad at August 12, 2014 7:21 AM

For chin
50-60-70-80-85kg

Comment #20 - Posted by: Pavel Stas' 32/90kg/181 at August 12, 2014 7:42 AM

225x3
275x2

Comment #21 - Posted by: Tyler Scott at August 12, 2014 7:46 AM

Thank you Emily Beers for writing the article. I just competed in my 1st competition and felt the same way. It's nice to know that even games athletes go through the same roller coaster of emotions.

Comment #22 - Posted by: Cory Dunn at August 12, 2014 7:57 AM

CF Royalty
6 rounds for time
8 pull ups
12 kettlebell snatch
14 v ups
11:33

Sumo Deadlift
145, 155, 165, 175, 185#

Comment #23 - Posted by: D.S. F 52/5'6/117 at August 12, 2014 8:19 AM

Started with "Dirty 30"
Time - 20:11

Sumo DL: 135#, 185#, 195#, 205#, 215#

Comment #24 - Posted by: Travis G M/5'08"/175/28 at August 12, 2014 8:25 AM

Filtered

Comment #25 - Posted by: D.S. F 52/5'6/117 at August 12, 2014 8:30 AM

Results somewhere in the filter. Threw a dirty 30 in for some metcon

Comment #26 - Posted by: Travis G M/5'08"/175/28 at August 12, 2014 8:33 AM

310-325-335-350-365-375#

Comment #27 - Posted by: Gavin at August 12, 2014 8:38 AM

Did an extra set because, why not? :)

Comment #28 - Posted by: Gavin at August 12, 2014 8:48 AM

315-320-325-330-350

Not sure about the movement so I went too light to start and then went for broke on last set.

27/M/5'10"/200

Comment #29 - Posted by: Dakota Aaron at August 12, 2014 8:59 AM

145, 155, 165, 175, 185#

Before
For time
6 rounds
8 pull ups
12 kb snatches
14 v ups
11:33

Comment #30 - Posted by: D.S. F 52/5'6/117 at August 12, 2014 8:59 AM

Nice work Gavin!
That CFFB pays off!

280-290-300-310-320

Comment #31 - Posted by: ChuckB M/56/5'11"/165 at August 12, 2014 9:06 AM

The filter is active today.

Comment #32 - Posted by: ChuckB M/56/5'11"/165 at August 12, 2014 9:07 AM

I love the article by Emily Beers.I think its an accrate reflection on how we all feel time to time whether we are considered elite or just a newb.

Comment #33 - Posted by: snatch at August 12, 2014 9:15 AM

M/54/153/1-1-06

205/255/275/295/305(PR) As Rx'd

1 X 20 X 190

Comment #34 - Posted by: bingo at August 12, 2014 9:28 AM

221-265-285-305-355

Used mix of KG and LB bumpers, weights are rounded down.

Comment #35 - Posted by: Richie at August 12, 2014 9:29 AM

Never done sumo dead lifts so I stuck with standard dead lifts:
245-265-275-285- 1 rep 295 - 1 rep 300

The last set I couldn't get all three but I wanted to push for 300 because I have never lifted 300!

I took much longer rests between sets than I'm used to.

Comment #36 - Posted by: Mike C m/27/5'9/150 at August 12, 2014 9:40 AM

135-155-175-185-200 (lbs)
Note to myself:
next time, start heavier!

Comment #37 - Posted by: Dess. at August 12, 2014 10:20 AM

Achilles tendon is swollen/tender
is rowing ok?
other thoughts
thanks

Comment #38 - Posted by: Mike Andridge/44/5'8"/175 at August 12, 2014 10:23 AM

Strong PR bingo! You sure you're still at 153#?

Comment #39 - Posted by: mikeyb m/53/180 at August 12, 2014 11:17 AM

Weighed myself on Sunday...Haven't budged mikeyb! A little more frequent work, a little better technique (courtesy of my coach, Lil'bingo). Thanks for noticing.

Comment #40 - Posted by: bingo at August 12, 2014 11:31 AM

90-90-90-90-90 don't have anything else at home, so yeah.

Comment #41 - Posted by: Jessy at August 12, 2014 11:39 AM

Bench 5x5 at 175
Squat 5x5 at 225
SDL 5x3 at 295

Comment #42 - Posted by: Dave 31/6'/185 at August 12, 2014 11:43 AM

26/6'/222
315-365-385-405-450 super sets with ME butterfly pullups

Comment #43 - Posted by: Anthony silvers at August 12, 2014 11:52 AM

225, 275, 305, 315, 335 (lbs).

Comment #44 - Posted by: Kyle at August 12, 2014 11:58 AM

225,275,305,315,320

Comment #45 - Posted by: kri$ at August 12, 2014 12:58 PM

Not only you @mom to five, was wondering how the beep everyone was pulling so much weight.
SDHP
40-50-60-70-70kg
Caught up yesterday's WOD results posted there.
@Mike Andridge I'm no expert but ice always works for me especially if there is swelling. I would suggest avoiding anything movemt that may pull on it like rowing.

Comment #46 - Posted by: JBR 38/5'9"/172# at August 12, 2014 1:00 PM

Rxd (odd numbers due to kg=>Ibs)

220-242-287-308-330.
Tried 353 (160kg), but failed.

After that
- four sets of benchpress
- 3 rds of
5 strict HSPU (no west)
10 pull ups w 20Ibs west
15 strict ring dips w 20 Ibs west
20 push ups with 20Ibs west.

Comment #47 - Posted by: Tomas (Sweden) 40yo/5´10/157 at August 12, 2014 1:03 PM

315 x 3
365 x 3
385 x 3
405 x 3
435 x 1

Comment #48 - Posted by: Casey Ray at August 12, 2014 1:42 PM

155
185
185
185
185
135 11 times.

Comment #49 - Posted by: Montana03 at August 12, 2014 1:55 PM

135
225
225
315
315
365

weak sauce

Comment #50 - Posted by: Patrick lulu at August 12, 2014 2:07 PM

225
315
385
405
405

Comment #51 - Posted by: Guy Dufour at August 12, 2014 2:27 PM

245
275
295
315
335

Comment #52 - Posted by: BB m/53/170/5'10" at August 12, 2014 2:40 PM

Can't say I liked those as much as I thought I would. 50kg, 80, 90 100 110 on a fat grip bar that I'm unsure of the weight.

Comment #53 - Posted by: Cphil28m/68"/160# at August 12, 2014 2:42 PM

Got up to 315 until my nerve damage failed on me (recovering from ulnar and radial pinched nerves). M/17/5'10"/160.

Comment #54 - Posted by: Tyler (Richey) Holley at August 12, 2014 3:16 PM

Warmup 115x5
155x3
175x3
200x3(my previous 1RM was 200! Stoked!)
200x1 got nervous and dropped to 190x2
190x3

Threw in 5 rounds 65# FS and 15 burpees

Comment #55 - Posted by: Abby- F/27/135/5'7" at August 12, 2014 3:21 PM

245/265/295(1)(2F)/250/275

Comment #56 - Posted by: Rowan M/5'5"/155/49 at August 12, 2014 3:32 PM

120kg
130kg
130
130
130

Comment #57 - Posted by: Paolo at August 12, 2014 3:40 PM

Great article Emily!

Comment #58 - Posted by: D.S. F 52/5'6/117 at August 12, 2014 3:50 PM

335 - 345 - 335 - 350 - 360

For time:
100 Double-unders
Rest 2 minutes with elevation mask @ 3000'
75 Double-unders
Rest 2 minutes with elevation mask @ 3000'
50 Double-unders
Rest 2 minutes with elevation mask @ 3000'
25 Double-unders

9:24 (pr by 0:29 over 140805)

Comment #59 - Posted by: Joe Northside m/35/70"/195 at August 12, 2014 4:03 PM

Thanks JBR
ice foam rolling
and rest it is

Comment #60 - Posted by: Mike Andridge/44/5'8"/175 at August 12, 2014 4:07 PM

225 245 265 275 275

Comment #61 - Posted by: Norton at August 12, 2014 4:31 PM

325, 335, 345, 355, 360

Comment #62 - Posted by: B. Rhaly at August 12, 2014 4:43 PM

235/285/325/335/345(tied 3xdeadlift pr)

No appetite to test 355 today

Thanks

Comment #63 - Posted by: mikeyb m/53/180 at August 12, 2014 4:46 PM

215 235 255 275 285//// 295(1 rep)

Comment #64 - Posted by: Kyle at August 12, 2014 4:49 PM

220-230-240-250-260

Comment #65 - Posted by: DLong M/39/5'10"/175 at August 12, 2014 4:52 PM

275-315-315-335-355.
Then EMOM for 10 minutes
100 yd. sprints.

Comment #66 - Posted by: Kurt M/40/185 at August 12, 2014 5:06 PM


135
155
165
185
195

Comment #67 - Posted by: Chris O at August 12, 2014 5:16 PM

135-155-165-185-195

Comment #68 - Posted by: Chris O at August 12, 2014 5:17 PM

5'7" 148#
Maxed out at 255#
1 rep at 260#

Comment #69 - Posted by: Megan at August 12, 2014 5:28 PM

This is my first day starting doing crossfit based routine.
Didn't know how long to rest. So I rested about 10 seconds between set
225,225,225,275,225

Comment #70 - Posted by: Bryan at August 12, 2014 5:34 PM

225/255/285/305/335 felt super light but I'm one day post Synvisc One injection in right knee and took it easy. Wanted so bad to hit a 1RM!

Comment #71 - Posted by: PK 46/74"/205#/m at August 12, 2014 5:40 PM

104-115,5-124,5-129-129 kgs

Comment #72 - Posted by: lucio1928/42/182/98 at August 12, 2014 5:47 PM

225,275,295,315,325,330,340(1)

Comment #73 - Posted by: Wolfman at August 12, 2014 5:49 PM

280-290-300-310-320

Comment #74 - Posted by: ChuckB M/56/5'11"/165 at August 12, 2014 5:49 PM

275
295
315
335
335

Comment #75 - Posted by: hollyhog at August 12, 2014 5:53 PM

225/275/295/315/325/340(1)

Comment #76 - Posted by: Wolfman at August 12, 2014 5:54 PM

275-285-295-305-315

Comment #77 - Posted by: Taylor at August 12, 2014 5:59 PM

* last set was 355 pds

Comment #78 - Posted by: hollyhog at August 12, 2014 6:09 PM

225-245-275-285-295

Comment #79 - Posted by: Clippa at August 12, 2014 6:35 PM

135-155-175-185-195#

Liking the sumo dl's.

warmup - 200m rows x 3 with kid
c/d - 10 t2b, 250m sprint row :46

Comment #80 - Posted by: matt h 3.9.11 at August 12, 2014 7:38 PM

M/34/5'8"/192

I WILL be back for this one...but I finally caught up with the dead/shuttle/burpee massacre, results there.

Comment #81 - Posted by: Chris Luka at August 12, 2014 7:58 PM

275-295-305-315-325

Comment #82 - Posted by: Brad H at August 12, 2014 8:14 PM

235/265/295/295/305

Comment #83 - Posted by: Jake Kiddoo at August 12, 2014 9:08 PM

Traveling.
Another great workout at CrossFit Terminus, Atlanta, Georgia.
OHS 3/T2B Max Reps in 30 Seconds with 90 sec rest between movements, 5 sets.
105#/15-115/15-125/16-135/15-145/16
Then tabata KBS Russian swings 2 pood
12-11-11-11-11-11-11-11-11
90 second rest then
Max rep burpee box jump overs (24") in 7 minutes
54

Comment #84 - Posted by: phill 37°21'41"N 118°23'43"W at August 12, 2014 9:09 PM

As Rx
225-225-275-275-295

Comment #85 - Posted by: D-rock at August 12, 2014 9:57 PM

225,275,305,325,325

Comment #86 - Posted by: TD at August 12, 2014 10:13 PM

Sumo deadlift 5-5-5-5-5 reps

255, 275, 300, 300, 300

Need more weight.

Comment #87 - Posted by: TravisT (M/36/260/5'10") at August 12, 2014 10:26 PM

135, 225, 275, 315, 365 (2), 315

Note to self: use 28.5mm bar for SDL next time. 30mm DL bar has no knurling at SDL grip spots. Which sucks. Heavy set slipped bad. Cheers, future self!

Comment #88 - Posted by: Benny 45 at August 12, 2014 10:59 PM

90-100-110-120-125 kg

Comment #89 - Posted by: Fred 40/176/78 at August 12, 2014 11:11 PM

Sumo deadlift 3-3-3-3-3 reps
135, 155, 175, 195, 200#

Registered for Level 1 Certificate Course in Oct; very excited to learn.

Comment #90 - Posted by: Hugh A 56yrs at August 13, 2014 2:56 AM

Huge PR for me Im stoked!!!!!!!

Sumo Dead Lift: 3RM

165kg- 175kg- 185kg- 195kg- 205kg!!!!
No problem!

Wanna add I havent been doing linear progression. Just CrossFit They way in which we increase our numbers differs from the conventional strength programming, because our main goal is different, a more complex one , which will not allow a simple linear program. A "simple" linear program is a great thing, if you want linear strength gains. But anyway, here in CrossFit we wouldnt trade that for any decrease in Work capacity in broad time and modal domains, which will almost inevitably occur to permit a more rapid increase of strength. Just my 2 cents on the subject.

Comment #91 - Posted by: raventos84 at August 13, 2014 6:23 AM

Rx'd
225-245-265-275-285

Comment #92 - Posted by: Dave H (M/38/5'8"/145) at August 13, 2014 6:43 AM

M/36/6'3"/200

235-285-315-330-315

Felt Heavy every set!

Comment #93 - Posted by: Ben S at August 13, 2014 7:21 AM

225-225-275-295-295 lb's

Comment #94 - Posted by: Silas (M/28/6'/170) at August 13, 2014 7:28 AM

315-320-325-330-335

Comment #95 - Posted by: myles456 at August 13, 2014 7:58 AM

M/37/5'10"/185

Still new to deadlifting, 1st time sumo deadlifting:

185-215-225-245-265

Comment #96 - Posted by: Bacon at August 13, 2014 8:23 AM

225/245/265/285/285

Comment #97 - Posted by: Fred O at August 13, 2014 9:07 AM

What's the benefit of Crossfit's such small # of reps in a set? I've always read that traditionally you should be able to do at least 8 reps of your "max" for best results/less injury.

-Crossfit Newbie

Comment #98 - Posted by: David at August 13, 2014 11:04 AM

275, 295, 315, 335, 335

Comment #99 - Posted by: Matt J at August 13, 2014 1:56 PM

David @88

In order to increase strength it is necessary to lift loads that are heavy enough that you cannot lift them 8 times. There are many, many well-respected strength-only programs that exist (Wendler/Rip/Westside) that utilize low reps with high loads. Is an 8-rep max important? Perhaps. In the CrossFit Strength Bias programming we also strive for 20-rep maxes in addition to 3- and 5-rep maxes (as above).

The benefit of low-rep/high-load sessions is increased strength.

Welcome aboard. Fasten your seatbelt.

Comment #100 - Posted by: bingo at August 13, 2014 1:57 PM

205
235
255
255
185

Comment #101 - Posted by: Mike Andridge/44/5'8"/175 at August 13, 2014 3:31 PM

225-235-245-225-225

Not sure how I feel about these. Trying to go heavy my first time doing them was probably counterproductive.

Comment #102 - Posted by: BC (27/M/5'9"/140lbs) at August 13, 2014 5:24 PM

235,255,265,275,290. Wasn't sure where to start.

Comment #103 - Posted by: ScottMacArthur at August 13, 2014 5:25 PM

90/90/90/90/90

Dips 5x10 rep
Rope 5 x100


Comment #104 - Posted by: Ricardo at August 13, 2014 7:26 PM

5ft 10 ... 165lbs as rxd
Set 1- 135lbs
Set 2- 176lbs
Set 3- 198lbs
Set 4-225lbs
Set 5- 231lbs

Comment #105 - Posted by: RH at August 13, 2014 11:49 PM

135
135
155
185
185

Comment #106 - Posted by: Kristen Hall at August 14, 2014 5:57 AM

135
155
155
185
185

Comment #107 - Posted by: Kristen Hall at August 14, 2014 5:58 AM

M/24/5'11"/186.8

315-335-355-375-400

Comment #108 - Posted by: MilesForks at August 14, 2014 8:13 AM

M/34/6'1"/190

225-255-275-295-315

Comment #109 - Posted by: NickName at August 14, 2014 2:10 PM

225-255-275-245-245
Out of comfort zone, learning new lift.

Comment #110 - Posted by: H1 M/50/5'9/185 at August 14, 2014 2:19 PM

225
275
315
315
335

Comment #111 - Posted by: badinfluence (M/38/5'9"/185) at August 14, 2014 3:03 PM

225
315
315
315
315

Comment #112 - Posted by: Brandon McCombs at August 14, 2014 6:59 PM

60 k
70 k
80 k
85 k
90 k

Comment #113 - Posted by: ChristineSSF at August 15, 2014 3:46 AM

60 70 80 85 90 kg

Comment #114 - Posted by: ChristineSSF at August 15, 2014 3:49 AM

2014-08-14: 300. First time sumo style.

Comment #115 - Posted by: gs at August 15, 2014 9:04 AM

2.5 Mile run
then
3 X 5
115# Sumo High Pulls
then
20 K's to E's
Then
25 PushUps

Comment #116 - Posted by: dyagg at August 15, 2014 9:50 AM

315
335
355
375
395
405
rx'd

Comment #117 - Posted by: Tormod at August 15, 2014 3:46 PM

255-275-285-290-300
1st time doing sumo ddlft.

Comment #118 - Posted by: ART/M45/5'5"/152 at August 16, 2014 5:20 AM

100-110-120-140-145

Comment #119 - Posted by: phil verde- 34/80 kg/177 at August 16, 2014 6:00 AM

100-110-120-140-145

Comment #120 - Posted by: phil verde- 34/80 kg/177 at August 16, 2014 6:18 AM

on a camping trip so I did push-ups, squats and some exercises with a suspension trainer

Comment #121 - Posted by: BW at August 16, 2014 8:53 AM

5 min up hill run on treadmill at 11kms / hr

1 - 53kg, 3 reps
2 - 73kg, 3 reps
3 - 83kg, 3 reps
4 - 93kg, 3 reps
5 - 98kg, 3 reps
6 - 103kg, 2 reps to failure

Between each set, did:
10 sit-ups
20 floor leg lifts with legs cross crossing
20 second plank
10 push-up position knees to elbow crunch

Comment #122 - Posted by: CKK at August 17, 2014 2:13 AM

135/225/255/285/315

Comment #123 - Posted by: buffedout at August 17, 2014 12:10 PM

225
255
275
285
295

Comment #124 - Posted by: Ramsey at August 18, 2014 6:55 AM

8/17
3x135,185,225,255(x2),255(x2)
Didn't push it at 255 since I'm not proficient at the sumo DL yet.

Comment #125 - Posted by: Mike Scott M/48/5'9"/195 at August 18, 2014 10:38 AM

120-140-160-165-170(f)

kilograms

Comment #126 - Posted by: Erno at August 29, 2014 11:12 AM
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