CrossFit | 190109
Wednesday

190109

Workout of the Day

160

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

Post loads to comments | Compare to 140124.

Fructose Consumption Graph

Rise in fructose consumption and obesity rate in the United States from 1960 to 2000

The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

WatchThe Deadlift

Comments on 190109

173 Comments

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Robert Camp
September 8th, 2021 at 4:47 pm
Commented on: BMJ: Randomized Trial on the Effects of a Low-Carb Diet

Fat contains more kcals than carbs. If we limit carb intake,

the body is forced to use more fat for energy expenditure, thus the increase in

energy expenditure in the low carb group is reasonable to assume that it would

happen. And I’m not saying that it’s a bad thing, especially in a population

that is so insulin resistant.


My question would be, if this same diet approach were tried

on an athletic population that are at a health weight, body fat percentage, and

triglyceride level, would we see the same results and how would that effect their

individual performance, not just energy expenditures?


As always, great stuff. Thank you!

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Doug Brubacher
October 2nd, 2020 at 6:36 pm
Commented on: 190109

CFWUx2 FS 10 10 5 3 3 1 1 1

223 234 245 256 267 278

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Matthieu Dubreucq
October 21st, 2019 at 5:49 pm
Commented on: BMJ: Randomized Trial on the Effects of a Low-Carb Diet

If you want to loose weight (body fat to be exact) and keep it off getting off the carbs is a step in the right direction.

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Shawn Hakimi
September 23rd, 2019 at 1:21 pm
Commented on: 190109

335-345-350-355-360 rx'd

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Nate Gordon
February 18th, 2019 at 7:25 pm
Commented on: 190109

395-405-415-405-410

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Joshua Patterson
February 15th, 2019 at 6:53 pm
Commented on: 190109

260-280-300-320(goal)-305


Failed on 320 from the last deadlift workout so pretty happy with that.

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Park Hyunwook
February 13th, 2019 at 2:45 am
Commented on: 190109

남/48/20190212

345-365-375(*)-375-380(*)lbs

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John Campion
February 11th, 2019 at 3:02 pm
Commented on: 190109

All kgs


150

155

160

165

165(f)

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Kevin Miller
February 9th, 2019 at 6:01 pm
Commented on: 190109

325-335-350-375-385

10# PR

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Kury Akin
February 3rd, 2019 at 2:55 pm
Commented on: 190109

135. 145. 155. 165. 165 kg

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Kury Akin
February 3rd, 2019 at 2:56 pm

Nearing my pb

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John Campion
February 1st, 2019 at 9:06 pm
Commented on: 190109

All kgs


150

155

160

165 (f)

165x1

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Francisco Alférez
January 31st, 2019 at 11:01 am
Commented on: 190109

122-122-132-132-140-kg.

269-269-291-291-309-lb.


TOTAL= 648-kg./1429-lb.

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Jeff Chalfant
January 31st, 2019 at 5:31 am
Commented on: 190109

405-425-455-475-500m -got 500 off the ground but my back started to round so I set it down. PR is 485, set in the last CrossFit total in 2018. Practiced handstands for at least 20 minutes. Got a nice freestanding hold over 10 seconds almost right off the bat. (holding is harder for me than pressing slowly to a handstand from an L-sit so I worked on this a lot but sucked A LOT) Finished with 5 straight arm straight leg (straddle) press to handstands. 1 every 2 minutes-ish. Was really just having fun drinking beer and catching up with an old friend while we lifted and did gymnastics. Straight arm presses to handstand are very hard at 192lbs!

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Stephane Leconte
January 30th, 2019 at 8:54 am
Commented on: 190109

Look at this video...for those who still doubt

https://www.youtube.com/watch?v=NLG4lhSpgH8

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John Nehra
January 27th, 2019 at 10:25 pm
Commented on: 190109

7 rounds, on the 2 minute start interval

-2 deadlifts

-increase load across all sets


185-215-255-285-305-315-335


Handstand skill work courtesy of CF Gymnastics


1. Handstand Complex

20s Hold + 10 straight arm side taps

Repeat for a total of 4 sets


2. Set down PVC facing out from the wall. Kick up to handstand with one hand on each side of the PVC. Alternate between normal width and narrow by bringing the opposite hand over the PVC so that both hands are on same side of the PVC. Work on shifting weight from side to side.


Maintain hollow body while inverted - toes are pointed

Straddle if you need more stability

For conditioning purposes TRY:

3 max effort sets - rest 1 to 2 min between sets to give wrists and shoulders a break


Notes: This is much harder right now with PVC especially when my left arm is the base and I am bringing the right arm to a narrow position. Was able to get approx. 7-9 reps in each of the 3 sets.


3. Handstand Complex

1 Shoulder Tap (right/left)

1 straight arm side tap (right/left)

1 Strict HSPU


Repeat but add +1 rep to each skill until 4 reps -- then repeat again (rest about 90sec between sets)


Notes: Athlete should complete the entire sequence before increasing reps, i.e. shoulder taps into hip taps into hspu, then without coming off the wall go into another set (+1), etc..until 4 reps of each are finished.

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Antoine Lenouvel
January 26th, 2019 at 7:13 am
Commented on: 190109

385lb

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Sebastien Hotte
January 23rd, 2019 at 9:03 pm
Commented on: 190109

315-330-340-355(miss)-345

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Manchild Manchild
January 21st, 2019 at 6:08 pm
Commented on: 190109

E4MOM on MaxRack, and then practiced handstands for 10 minutes


5x325

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Matt Crouse
January 19th, 2019 at 4:30 am
Commented on: 190109

365-395-415-425-430 lbs

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Chris Martinez
January 17th, 2019 at 7:22 pm
Commented on: 190109

325, 345, 365, 385, 390


15 minutes of handstand work

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Shannon Said
January 16th, 2019 at 7:32 am
Commented on: 190109

110, 130, 140 (failure), 130, 130kg


Mix of wall and supine to upright handstands

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ART SHELDON
January 13th, 2019 at 3:12 pm
Commented on: 190109

M/50/5’5”/155

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ART SHELDON
January 13th, 2019 at 3:13 pm

255-275-305-312-305

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Luis Beza
January 13th, 2019 at 10:56 am
Commented on: 190109

120-125-130-135-140 (KG)


*Last two sets, hips rise first than shoulders. Need more tension on my upper body.

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John DIFABIO
January 12th, 2019 at 8:24 pm
Commented on: 190109

135 *5

225*3

275*1

345*1 PR

375 fail

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John DIFABIO
January 12th, 2019 at 8:24 pm
Commented on: 190109

135 *5

225*3

275*1

345*1 PR

375 fail

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John Rossetti
January 12th, 2019 at 7:04 pm
Commented on: 190109

53 YOM

5’6” 217

Deadlift Assisted on Precoure


275X1^

295X1^

315X1^

335X1^

355X1 PR ^

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Elliott Harding
January 11th, 2019 at 11:24 pm
Commented on: 190109

Warmed up with 1/10/19. Did second workout as 1/11/19.


275 (next time 285)

295 (305)

305 (315)

315 (325)

325 (335)


Did 5 min of handstand practice between each set of deadlifts.

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Nathan Bynum
January 11th, 2019 at 10:53 pm
Commented on: 190109

Deadlift 5x1:(315/365F/335/355F/345/350F/345/345) Handstand hold for time: 40sec/42sec/45sec/50sec/1min

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Dmitry Zolotyh
January 11th, 2019 at 8:36 pm
Commented on: 190109

85-90-95-100-103(PR) kg

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Sean MacDermott
January 11th, 2019 at 8:32 pm
Commented on: 190109

345lb

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Paul Hopkins
January 11th, 2019 at 5:17 pm
Commented on: 190109

120-130-140-150-155

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Phillip Trytsman
January 11th, 2019 at 5:03 pm
Commented on: 190109

Rx = 140, 160, 180, 190, 190 kgs

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Kurtis Bowler
January 11th, 2019 at 1:18 am
Commented on: 190109

405-425-455-475-500

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Albert Kombe
January 11th, 2019 at 1:18 am
Commented on: 190109

405-425-445(PR)-455(PR)-465(missed)

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Jordan Eisler
January 10th, 2019 at 11:58 pm
Commented on: 190109

135-155-185-205-205

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Coastie Nick
January 10th, 2019 at 9:06 pm
Commented on: 190109

325-355-375-395-415

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Jacob Cram
January 10th, 2019 at 7:05 pm
Commented on: 190109

315.325.365.365.365

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Amanda Gray
January 10th, 2019 at 6:03 pm
Commented on: 190109

F/30/140/5'6

195-200(PR)-205(PR)-210(PR)-215(PR)

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Jesse Montagnino
January 10th, 2019 at 3:21 pm
Commented on: 190109

275 for each set with 60 second rest between each.


D: 95 and the same rest.


All the handstand work has been fantastic. I've gotten much better so far this year than I have over the previous three years.

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Craig Collins
January 10th, 2019 at 2:41 pm
Commented on: 190109

425-445-465-485-505

*Due to time (and bodyweight), I did Handstand Holds for max time between warm up and work sets (10 holds). Best = :25 sec

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Claire Fiddian-Green
January 10th, 2019 at 11:51 am
Commented on: 190109

205 lbs, 215, 225, 235, 245, 255 (Fail). Then handstand practice for 17 minutes until arms started shaking too much. Lots of work to do.

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Amanda Gray
January 10th, 2019 at 6:04 pm

Great work!!

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Gabe Bird
January 10th, 2019 at 9:31 am
Commented on: 190109

5x5 at 245

K to E 5x10

KB Swings 5x10 35lb

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Kevin Boudreau
January 10th, 2019 at 5:09 am
Commented on: 190109

365-385-395-405-415

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Kevin Boudreau
January 10th, 2019 at 5:21 am

And 20 min hand stand practice. Really concentrated on kicking up slower and more controlled, not letting the mid-section bend like I do when I walk. This helped keep me in place and actually feel myself control balance through my hands.

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Kisa Tiller
January 10th, 2019 at 4:52 am
Commented on: 190109

Did our own thing today since I’m still trying to nail down proper oly technique.

3 Rounds:

3-4 cleans @65 lbs

3 front squats @65 lbs


+3x4 power jerk @65lbs

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Phill Kiddoo
January 10th, 2019 at 4:27 am
Commented on: 190109

365#-385-405-425-445

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Robert Blehm
January 10th, 2019 at 4:18 am
Commented on: 190109

405-425-430-445-475 (PR!)


Worked on handstand walks for 20min.

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Krista Cooper
January 10th, 2019 at 4:07 am
Commented on: 190109

235-245-255-265-270-275F

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Chad Dixon
January 10th, 2019 at 3:36 am
Commented on: 190109

315 - 335 - 355 - 365 - 385

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Paula Gravatt
January 10th, 2019 at 3:21 am
Commented on: 190109

Deadlifts: 175-195-205-225-260lbs

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Kathy Glassman
January 11th, 2019 at 4:05 pm

Good job, Paula!

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Js Smith
January 10th, 2019 at 2:50 am
Commented on: 190109

105#/125/145/155/165(F)/160

5# short of PR. Wanted to try 165 again but knee gave a pop at 150 & felt odd. Not painful but err’d on the side of caution. Almost but not quite back to when everything went to crap. Played around with wall walks and tripod headstand until back said enough.

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Albert Lu
January 10th, 2019 at 2:27 am
Commented on: 190109

335 deadlift today. 10-lb. Recent PR.

On 1/3/19 on the last single-attempts I failed at 345 and 335; I settled at 325 that day.

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Lisa Stanley
January 10th, 2019 at 1:35 am
Commented on: 190109

Well. This workout is a trick. I spent the heavy dead thinking’s I really wanted to be a powerlifter. Then I finished 20 minutes of handstand “work” and realized what I really need to do is lose about 15 extra lbs.


Bbx10 135 x5 205x3

Then 225x1 275x1 255x1 245x1

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Hank McKibban
January 10th, 2019 at 1:31 am
Commented on: 190109

345-365-385(f)-375-380(f)

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Michael Bishop
January 10th, 2019 at 12:51 am
Commented on: 190109

Got to 360 lbs before I got scared 5 more lbs than last time

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Charlie Pokorny
January 9th, 2019 at 11:45 pm
Commented on: 190109

385-395-405-415-425(PR)

Worked on slow handstand negatives and handstand walking

m/50/5'11"/195#

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Js Smith
January 10th, 2019 at 2:49 am

Wow! Nice PR

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Rory Mckernan
January 9th, 2019 at 11:35 pm
Commented on: 190109

The Handstand practice was the highlight for me. I continually kicked up and made tremendous progress each time. Thanks for taking me out of my comfort zone. I watched Boz and Cary Hair trying stuff for the advanced kids, but it was a little out of my league.

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Nathanael Akin
January 9th, 2019 at 11:20 pm
Commented on: 190109

295-305-315-325-325. Wanted to get volume around 315 as many reps of the 5 that I could get with flawless form. Check.


Then took Coach's advice from above and made sure I could do :90 holds, then did 10:00 of descent practices and 10:00 of L-sit variations.

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Stacey Thompkins
January 9th, 2019 at 11:06 pm
Commented on: 190109

M/44/6'2"/185


345/360/370/380/390(PR) with double overhand grip...then practiced handstands for 20 mins

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Js Smith
January 10th, 2019 at 2:48 am

Congrats on the new PR

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Steve Adams
January 9th, 2019 at 11:05 pm
Commented on: 190109

315-325-335-345-350

Worked on handstands for about 10 min. Until my frustration got to me.

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Mike Andridge
January 9th, 2019 at 10:52 pm
Commented on: 190109

@ Crossfit Forgiven

20 min

Hang pwr cln and jerk

+1 on the minute

I got to 10 @ 95#

then lots of strict pull ups.

5 min rest then tried today's wod.

Warmed up to 255 for my 1st rnd and felt a tweak in my Hammie. I may be done with heavy (for me) DL's for a bit.

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Js Smith
January 10th, 2019 at 2:47 am

Yikes! Hope you feel better soon, Mike.

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Jordan Scarlett
January 9th, 2019 at 10:47 pm
Commented on: 190109

315-320-325-330-335(PR)

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Shane Azizi
January 9th, 2019 at 9:42 pm
Commented on: 190109

370-395-420-440-465(pr)


90 second wall hold plus ~ 15 attempts at bent arm, bent hip, and bent knee negatives RX

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Juan Acevedo
January 9th, 2019 at 9:30 pm
Commented on: 190109

Thanks for writing coach! Your capacity of elegantly describing movement is truly inspiring. Velocity control as a developer of strength and balance is as much as a an illuminating traininh concept as is a beautiful word play.

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Shawn Hakimi
January 9th, 2019 at 9:28 pm
Commented on: 190109

Does anyone know if we will be allowed to post our scores to older workouts before the website changed?

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Joel Vandruff
January 9th, 2019 at 9:00 pm
Commented on: 190109

315 385 455 460 (Pr) 465 (fail)

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Vincent Dahlqvist
January 9th, 2019 at 8:52 pm
Commented on: 190109

1x243, 1x265, 1x287, 1x309, 1x331(PR)

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Evan Walton
January 9th, 2019 at 8:24 pm
Commented on: 190109

315-365-405-425-failed 455 failed 445 enjoyed the 20mins of handstand practice I need it for sure.

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John Hanson
January 9th, 2019 at 8:22 pm
Commented on: 190109

405 x 5. I suck at handstands.

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Romain Grelier
January 9th, 2019 at 8:13 pm
Commented on: 190109

120 130 140 150 160 kg

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Nadia Shatila
January 9th, 2019 at 8:00 pm
Commented on: 190109

235-250-260-265-245

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Reymond Kiddoo
January 9th, 2019 at 7:53 pm
Commented on: 190109

#315-325-325-330-330 rx

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Nicole Deaver
January 9th, 2019 at 7:46 pm
Commented on: 190109

155/185/195/205/215/220#(PR)


I have been at the same PR for 3 months(some days not even able to get it up), so I surprised myself by actually hitting 220# today for a new 5# PR!

Handstand practice went well. I worked on kicking up onto the wall, and then taking my feet off slowly for a freestanding hold. Some only lasted 5 seconds but better than nothing. I tried freestanding ones in the middle of the floor with no wall help they didn't work out as well. Practice, practice, practice!

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Stacey Thompkins
January 9th, 2019 at 11:07 pm

Nice!!!

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Js Smith
January 10th, 2019 at 2:46 am

Congratulations!!!!

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Claire Fiddian-Green
January 10th, 2019 at 1:22 pm

Nice PR!

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Christian Heck
January 9th, 2019 at 7:28 pm
Commented on: 190109

All kg

170

190

200

210

220

230 fail

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Viktor Wachtler
January 9th, 2019 at 7:16 pm
Commented on: 190109

110 120 130 140 150kg hook grip raw PR.

Then I had only 5 minutes to practice handstands.

M 42/1.78m/77kg

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Tj Cantu
January 9th, 2019 at 7:11 pm
Commented on: 190109

315-325-335 -335-340

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Rafael Bello Pereira
January 9th, 2019 at 7:03 pm
Commented on: 190109

150-170-180-190-190kg

Bw 82kg

1,80m

Male

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Greg Glassman
January 9th, 2019 at 6:37 pm
Commented on: 190109

There are five handstand presses that range from easy to very very difficult. The schematic below represents those presses from least to most difficult. The “b” represents bent and the “s” straight joints.


ARM HIP LEG

b b b

b b s

s b s “stiff-stiff press”

b s s “hollow-back press”

s s s “planche press”


Each of these presses is best learned and practiced from “negatives”, or eccentric, movement, ie, lowering from the handstand. EACH is best, most quickly learned by practicing the negatives.


That is accomplished by lowering from the handstand, at first with bent arms, bent hips, and bent legs. The essential key to this practice is to endeavor to lower from the handstand as S-L-0-W_L-Y as possible.


At first, you’ll thunder to the ground with your feet landing way behind your hands. Over time the velocity of the decent will slow and the feet will land closer and closer to the hands.


Eventually, you’ll be able to lower very slowly so the feet just kiss the ground. At that point and then only you’ll be able to walk up to that position and without any kick, without any momentum, you ’ll be able for the first time ever to press to a handstand.


This approach, again, works for all five 5 presses to handstand better than any other approach.


Once you get the press for each progression save the lowering for the next progression and use the press you have as warm-up for the one you are next working and in the lowering phase.


The beauty of this, and I think it’s gorgeous, is that going SLOWLY is simultaneously a training stimulus for balance and strength!!! Two seemingly disparate training adaptations garnered through velocity control!! That balance is practiced/developed through velocity control is almost counter-intuitive.


Each progression straightens more and longer levers increasing the demands on balance and strength. The stiff-stiff press is an oddity in that it requires strength and flexibility in sum so that you can be less strong and very flexible or more strong and less flexible and find success.


Final note on “negatives”: the weight training and weightlifting communites hasn’t universally seen the value of negatives and isometric movement for strength development but in gymnastics strength development has ALWAYS come from eccentric fast to eccentric slow, to static, static short to static long, to eventually concentric slowly and then concentric fast. Think of learning an iron cross. First phase of learning you lower through the cross very fast, over time more and more slowly. Eventually, you learn to stop - briefly and later much longer. At that point, the possibility emerges of pulling out of an iron cross.


I’d get where I could hold the handstand against the wall for 90 seconds without too much discomfort - blood rushing to head, eyes going bloodshot, etc, before practicing the negative.


And, one more thing, you will also learn to handstand and hand walk with these same progressions and practice. This can all be done with the safety net of the wall, but keep your head off the f’ing wall, please.


This really really works. I’d like to see everyone get a true press to handstand and the best of you getting stiff-stiff and hollow-back presses, and Game athletes getting the planche-press. Same approach for all. Similar challenges for each.

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Eric Love
January 9th, 2019 at 7:26 pm

Challenge accepted

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Juan Acevedo
January 9th, 2019 at 9:31 pm

Thanks for writing coach! Your capacity of elegantly describing movement is truly inspiring. Velocity control as a developer of strength and balance is as much as a an illuminating traininh concept as is a beautiful word play.

Comment URL copied!
Shane Azizi
January 9th, 2019 at 10:48 pm

Gold.

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Mike Andridge
January 9th, 2019 at 11:32 pm

Will do Coach--Thanks.

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Michael Bishop
January 10th, 2019 at 12:56 am

Solid

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Tj Cantu
January 10th, 2019 at 1:22 am

Thank you Coach. Great insight!

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Julian Festor
January 10th, 2019 at 9:07 am

French Translation-Traduction Franí§aise


Il y a cinq types de presse en handstand allant de la version la plus facile í  la plus dure. Le schí©ma ci-dessous reprí©sente ces presses de la moins dure í  la plus dure. Le “b” veut dire flí©chi/plií© et le “s” veut dire tendue en parlant d’articulation.


BRAS HANCHE JAMBE

b b b

b b s

s b s “stiff-stiff press”

b s s “hollow-back press”

s s s “planche press”


Chacune de ces presses sera mieux apprise et pratiquí©e í  partir d’une position en “ní©gatif” ou en mouvement excentrique. C’est í  dire en s’abaissant d’un handstand. CHACUNE est mieux apprise en pratiquant ces positions en ní©gatif.


Cela peut íªtre fait en s’abaissant d’un handstand, d’abord avec les bras flí©chis, les hanches flí©chies et les jambes flí©chies. La clí© de cette pratique est de mettre en valeur une descente de la position handstand la plus L-E-N-T-E possible.


Au dí©but, vous allez rapidement aller au sol avec vos pieds loins de vos mains. Au fur et í  mesure, la ví©locití© de votre descente va ralentir et vos pieds atterriront plus proches de vos mains.


Eventuellement, vous serez capable de baisser vos pieds jusqu’í  ce qu’ils embrassent le sol. A ce moment seulement, vous serez capable de remonter í  cette position sans un kick, sans aucun moment d’inertie, vous serez capable pour la premií¨re fois de faire un press to handstand.


Cette approche, encore une fois, marche pour les 5 presses to handstand et marchera mieux que n’importe quelle autre approche.


Une fois que vous maitrisez la presse pour chaque progression, í©conomisez votre descente pour la prochaine progression et utilisez la presse comme un í©chauffement pour la prochaine progression et pour votre phase de descente.


La beautí© de cela, et je trouve cela magnifique, est qu’aller LENTEMENT est simultaní©ment un stimulus d’entraí®nement pour l’í©quilibre que pour la force!!! Deux adaptations d’entraí®nement qui ont l’air disparates travaillí©es í  travers le contrí´le de la ví©locití©!! Le fait que l’í©quilibre est pratiquí©/dí©veloppí© í  travers le contrí´le de la ví©locití© est presque contre intuitif.


Chaque progression va tendre des leviers de plus en plus long et aura une demande supplí©mentaire sur l’í©quilibre et la force.

La presse stiff-stiff (tendue-tendue) est rare dans le fait qu’elle demande de la force et de la flexibilití© dans son ensemble et veut dire que vous pouvez íªtre moins fort et plus flexible ou bien plus fort et moins flexible et quand míªme parvenir í  la faire.


Dernier point sur les “ní©gatifs” : les communautí©s de l’haltí©rophilie et du travail avec charge n’a pas universellement vu l’intí©ríªt du travail en ní©gatif et des mouvements isomí©triques pour le dí©veloppement de la force. Mais en gymnastique, le dí©veloppement de la force est TOUJOURS venu d’un travail excentrique rapide vers un travail excentrique lent, í  du statique, du statique court puis long í  í©ventuellement un travail concentrique lent puis enfin rapide. Pensez í  l’apprentissage de la croix de fer (iron cross). Dans les premií¨res phases d’apprentissage, vous allez vous abaisser de la croix trí¨s rapidement et í  travers le temps vous irez de plus en plus lentement.

Eventuellement, vous apprendrez í  vous arríªter - brií¨vement puis plus tard, beaucoup plus longtemps. A ce moment, la possibilití© de parvenir í  faire le mouvement fera son apparition.


J’essaierai de faire une position en statique en handstand contre le mur pendant 90 Secondes sans trop d’inconfort - le sang qui va dans la tíªte, les yeux tous rouges, etc, avant de pratiquer le ní©gatif.


Et encore une chose, vous apprendrez í©galement í  faire du handstand et du hand walk avec ces míªmes progressions et pratiques. Cela peut íªtre fait de manií¨re sí©curisí©e avec un filet ou un mur, mais í©loignez votre tíªte du p’tain de mur, s’il vous plait.


Cela marche rí©ellement. J’aimerai voir tout le monde capable de faire un vrai press to handstand et les meilleurs d’entre vous un stiff-stiff ou hollow-back presses, et pour les athlí¨tes des Games un planche-press. La míªme approche pour tous. Des challenges similaires pour chacun.

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Eric Love
January 9th, 2019 at 6:37 pm
Commented on: 190109

290(1), 310(1), 330(1), 340(1), 350(1)


Thanks Coach

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Eric Love
January 9th, 2019 at 7:05 pm

Accumulated 9minutes HS hold against 20min clock, not freestanding

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Aaron Hyatt
January 9th, 2019 at 6:29 pm
Commented on: 190109

455# across all sets...hit a PR last week so didn’t attempt another here

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Patrick Doyle
January 9th, 2019 at 6:25 pm
Commented on: 190109

warm up 30 Hammers & 20 Slam Ball

250#, 250#, 265#, 275#, 300#

15 minutes of Handstand walk practice.

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Joseph Fox
January 9th, 2019 at 6:25 pm
Commented on: 190109

Rx: 1505lbs + handstand practice

320# Deadlift PR! (I don't have a handstand yet, but found a very helpful video on YouTube from Camille Leblanc-Bazinet with great drills that I worked on)

Warmup: 10x45. 155x10. 205x6. 245x3

Sets: 275, 295, 305, 310, 320

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Dave Markowski
January 9th, 2019 at 5:46 pm
Commented on: 190109

335-365-385-395-405 lb.

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Nathan Michael King
January 9th, 2019 at 5:39 pm
Commented on: 190109

390/395/405/410/415


Practiced freestanding handstand holds, freestanding handstand push ups and bent arm bent leg press to handstand.

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Stefan Göbl
January 9th, 2019 at 5:05 pm
Commented on: 190109

190-200-210-220-230 kg e2ndmom

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Ryan Mak
January 9th, 2019 at 5:03 pm
Commented on: BMJ: Randomized Trial on the Effects of a Low-Carb Diet

I really appreciate CrossFit posting/referencing from the scientific scholarly articles with a good summary and the discussions can be focused around this.

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Clarke Read
January 10th, 2019 at 9:12 pm

It's a huge opportunity. There are so many filters between academic research and non-academic audiences that far too often the actual story the data show is not the story that gets reported. As the 10/10 Crossfit.com posts show, I think this study has been reported on pretty well by the media...but most of these papers can be made pretty intuitive as long as they're explained well enough.


It's a really important step to be focusing our discussions on the data itself and the ways it can be interpreted, rather than on second- (or even third-)hand interpretations of that data. Often clears up much of the confusion around these studies in the process.

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William Ma
January 9th, 2019 at 4:59 pm
Commented on: 190109

170-190-210-220-225

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John Clarke
January 9th, 2019 at 4:45 pm
Commented on: 190109

225-225-235-245-255


Freestand HS practice. Was able to do a couple seconds coming off the wall.

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Chris Meldrum
January 9th, 2019 at 4:42 pm
Commented on: 190109

Fascinating article from BMJ. Groundbreaking.

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Juan Sokol
January 9th, 2019 at 4:38 pm
Commented on: 190109

Kgs 90 100 110 120 130

Lbs 198 220 242 264 286


No HS practice yet, may be later :)

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Jesse Delander
January 9th, 2019 at 4:30 pm
Commented on: 190109

355-375-395-405-415

HS practice ✅

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Christopher Baker
January 9th, 2019 at 4:30 pm
Commented on: 190109

used a fat bar - 315x2, 365x1, 395x1, 415x1, failed at 425(grip), went back down to 395x1

Handstand work.....thought I got it, but nope

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Danny Bostwick
January 9th, 2019 at 4:23 pm
Commented on: 190109

335, 355, 375, 385, 405. – Did 4 sets of max strict HSPU, then on the minute for 10 minutes 1 slow descent. Capped it off with some strict pull ups.

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Michael Arko
January 9th, 2019 at 4:07 pm
Commented on: 190109

My right shoulder is really getting tight. I'm worried it may be tearing apart the way my left shoulder disintegrated 2 years ago (90% detached) and required a marathon surgery to reassemble. So I am going to lay off all weight-bearing exercises on the shoulder until either it clears up or I get this checked out. (Hoping it's just tendinitis.) Deadlifts are probably still OK but I'm giving this a few days before I do even that move. Meanwhile, I did this work: 20 minute AMRAP, 15 calories elliptical, 15 hip extensions. Completed 8 rounds + 13.4 cal.

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Sean Wysocki
January 9th, 2019 at 3:52 pm
Commented on: 190109

385-415-415-415-415 lbs

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Kyle Smock
January 9th, 2019 at 3:49 pm
Commented on: 190109

M/44/5'8/#205


255/290/335/375/420_lbs._#5 PR


20 min. of handstand practice


EMOM style first 10 against the wall

last 10 freestanding and was able to walk up to 20 ft. at the end

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Maher Alsayid
January 9th, 2019 at 3:41 pm
Commented on: 190109

Any tips for strengthening the fingers on the hand stand?

I can stay in handstand for 2 minutes but can't balance good.

My fingers to balance me are not strong enough any tips.

Thanks

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sebastien cote
January 9th, 2019 at 3:40 pm
Commented on: 190109

315-365-385-410-435 x1 deadlift

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Maher Alsayid
January 9th, 2019 at 3:36 pm
Commented on: 190109

120,130,140,150,new PR 160kg

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P W
January 9th, 2019 at 3:15 pm
Commented on: 190109

442-464-486-508-519


M/44/6”5/238

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Kathy Glassman
January 9th, 2019 at 3:15 pm
Commented on: 190109

95-125-145-165-175lb PR :)

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Jonathan Kramer
January 9th, 2019 at 3:27 pm

Great work KG!

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Chris Sinagoga
January 9th, 2019 at 3:42 pm

Kathy, if it's okay to ask, how are you related to Coach? You helped me with my affiliation back in 2012 and were awesome every step of the way. Ever since then I was wondering haha.


Also, nice PR

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Kathy Glassman
January 9th, 2019 at 4:00 pm

Thanks, Jonny! Chris, Greg is my brother. And thanks for the kind words. :)

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Nate Richards
January 9th, 2019 at 6:20 pm

Congrats on the PR Kathy!

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Chris Sinagoga
January 9th, 2019 at 7:51 pm

I guessed it! Thanks again for everything

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Nadia Shatila
January 9th, 2019 at 8:00 pm

Nice job!!!

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Paula Gravatt
January 10th, 2019 at 3:17 am

Awesome, KG! Love the PR!

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Sebastien Fitzpatrick
January 9th, 2019 at 2:52 pm
Commented on: 190109

Finally caught up on the workouts after holiday vacation.


385 - 405 - 415(F) - 405 - 405lbs


I was able to pull 405 for 3 last week, but everything felt so heavy this morning.

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David Osorio
January 9th, 2019 at 2:52 pm
Commented on: 190109

How come the CrossFit Journal isn't linked on crossfit.com anymore?

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Ryan Doherty
January 9th, 2019 at 2:51 pm
Commented on: 190109

305-310-315-320-325lb

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Jon Dickens
January 9th, 2019 at 2:32 pm
Commented on: 190109

100-110-120-120-120Kg

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Federico Rossi Mori
January 9th, 2019 at 1:41 pm
Commented on: 190109

100/110/110/110/110kg my pr last week was 110kg so i'm happy, bodyweight 55kg. reached 1,5mt of hs walk also

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Dyon Torrell
January 9th, 2019 at 11:49 am
Commented on: 190109

100-150-180-250 in kg. Not doing 5. 220-330-396-550 in pounds.

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Russell Albrycht
January 9th, 2019 at 11:45 am
Commented on: 190109

205/255/275/275/295 PR :)

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Nick Rohde
January 9th, 2019 at 11:39 am
Commented on: 190109

205-255-285-305-305lb

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Tarun Sharma
January 9th, 2019 at 11:17 am
Commented on: 190109

110-120-120-125-125 all in kg

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James Kinton
January 9th, 2019 at 11:16 am
Commented on: 190109

215-265-285-265-265


15 minutes handstand practice.

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Elie Margerin
January 9th, 2019 at 10:17 am
Commented on: 190109

My first deadlifts since my shoulder surgery did sets of ten until I reached 135.


Mes premiers deadliest depuis mon opí©ration j ai fait des sí©ries de 10 í  60 kilos mais quel pied de relever des charges du sol :)

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marcus mcclain
January 9th, 2019 at 11:36 am

YES!

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Sebastian Rieder
January 9th, 2019 at 2:42 pm

Monsieur Margerin is doing .com ;-). Good job!

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Julian Festor
January 10th, 2019 at 8:30 am

Yeah buddy

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Lisa Stanley
January 9th, 2019 at 8:13 am
Commented on: BMJ: Randomized Trial on the Effects of a Low-Carb Diet

These results were largely reflected in the first 10 weeks, with little change over 11-20 weeks, it seems. “ Total energy expenditure did not change significantly within any diet group between 10 and 20 weeks” Is this a viable long-term option?

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Jeffrey Howard
January 9th, 2019 at 12:14 pm

1. I'd relate that to how people respond to training and workouts. Early in the novice phase people adapt quickly and all over the place, then as they get into a more intermediate phase results still happen but are less and farther between, and the trend carries on into advanced and elite level. 2. Since there is no data after the 20 weeks, it can't be said which one would be viable long-term, but what do you think?

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Peter Shaw
January 9th, 2019 at 1:50 pm

Good question Lisa. I believe attention should be drawn to the fact that all three diets were successful in maintaining weight loss over the course of the 20 weeks. This tells us that beyond the 20 week mark, any three of these would be candidates to that end goal.


The key take away here is the evidence pointing toward physiological change beyond weight control. The evidence suggests that a low-carb diet may have a greater positive effect on triglyceride and HDL levels beyond the 20 week mark. Further, this may be enhanced in insulin resistant individuals.


It would be interesting to see the necessary caloric modifications during the "test phase" to keep the subjects in "weight loss maintenance". Change in calorie consumption, in any of the three diets, over the course of the 20 weeks would give more direction to long term studies.

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Clarke Read
January 10th, 2019 at 9:07 pm

Hi Lisa,

The safest interpretation is that this study can’t tell us anything about periods beyond 20 weeks. However, the fact that energy expenditure did not keep increasing between 10 and 20 weeks does not mean the effect of the low-carb diet on metabolism was decreasing - in fact, quite the opposite, it means it increased and remained stable. It would be reasonable to interpret this data as saying it takes less than 10 weeks for a low-carb diet to increase energy expenditure, and this increase is sustained over time.


There are two other caveats mean we should only apply this study to the long-term with caution:

1. A major reason most diets don’t work in the long term is compliance. That wasn’t an issue here - everybody was given all their food, so compliance was either perfect or very close to it. It doesn’t tell us anything about how a 20% vs. 40% vs. 60% carbohydrate diet may fare in long-term practice. The low-carb diet might be easier or more challenging to comply with.

2. In the “trial phase”, weights were fixed. If somebody started losing weight, they were fed more calories, and vice versa, so their weight remained stable. This was done to counter the fact that, as we lose weight, our energy expenditure drops. (There’s simply less body to expend that energy) If weight was allowed to “float” - say, everybody was fed a 2000-calorie diet of 20%, 40% or 60% carb (a more realistic real-world prescription), the short- and long-term impact might be different.


These caveats might seem funny, but they really point to the core purpose of this study. Ludwig et al were looking to understand how a change in diet composition specifically affects energy expenditure after weight loss, so they designed a study to remove the impact of some factors with real-world significance but that confound energy expenditure - namely appetite (the # of calories people choose to eat on different diets) and weight gain/loss. The result was a very clear signal, showing an inverse association between carb consumption and energy expenditure. It’s a reasonable baseline assumption to argue these effects would be similar in less-controlled, real-world circumstances. (I think other literature would support this assumption as well…in particular, I know multiple studies have shown low-carb diets reduce voluntary calorie intake, which could further enhance its impact on net calorie balance.) But it’s not an inference we can explicitly make based on this study.

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Jim Rix
January 9th, 2019 at 5:28 am
Commented on: 190109

Coach and CF web team, thanks for bringing the Compare to link back!!

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Mike Andridge
January 9th, 2019 at 11:25 pm

Ditto!

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Js Smith
January 10th, 2019 at 2:45 am

Hear, hear!

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Janeilla Thomas-John
January 9th, 2019 at 4:43 am
Commented on: 190109

Where do we find the warm ups for the WOD ?

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Jonathan Kramer
January 9th, 2019 at 4:55 am

Janeilla, Here is something that may be helpful in warming up and in the execution of your deadlifts.

https://www.youtube.com/watch?v=qwFvPeN81Bo#action=share

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Rajat Samanta
January 9th, 2019 at 4:01 am
Commented on: 190109

150-160-170-170-171 all in kg!

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Brittney Saline
January 9th, 2019 at 2:23 am
Commented on: The Deadlift

Some people call the deadlift dangerous. Think those people will ever need to pick something up off the ground? It's dangerous NOT to train the deadlift.

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Rory Mckernan
January 9th, 2019 at 11:38 pm

Once upon a time it was called the Health Lift, true story. It was a lot harder to villainize back then, I'm guessing.

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Louis Cypher
February 4th, 2019 at 2:45 pm

Rory McKernan. No it wasn't. Do you have a citation for that?

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Matthew Swift
May 6th, 2019 at 4:57 pm

https://physicalculturestudy.com/2017/05/26/the-somewhat-complete-history-of-the-deadlift/

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Aidan Foley
January 12th, 2021 at 5:53 pm

The only dangerous dead is the turtle-back deads. It's not only painful, but also painful to watch.

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Chris Sinagoga
January 9th, 2019 at 2:00 am
Commented on: 190109

Champions Club Scaling Notes

First off, a quick note on that 50, 100, 150 bodyweight workout. We just did that on Monday and I got some highlights from our 4:30 session that shows some variations we used for scaling Pull-ups and Push-ups. Here’s the post from our site.

http://championsclub.squarespace.com/home/2019/1/8/coachs-corner-introducing-the-ricky-style.html

And now to the good stuff…

STIMULUS: One thing to note is the limited sets here. I always had trouble understanding what the major difference is between having 7 sets of 1 as the workout and 5 sets of 1. Or whatever the rep scheme. My interpretation sounds obvious, but I think the reason comes down to volume. There is probably a reason why the CrossFit gods want to hold off on the two extra sets (especially when those could be close or at our absolute max. The more time we spend there, the more room for tweaks or injury. Now full disclosure, I have not seen the next few workouts yet, but seeing max efforts like this usually give me some serious nerves for the next day. So if you’re working to the max, plan it out, hit it, then call it a day.


GROUP: One rep maxes are tough to coach in a group for me. When I’m watching someone do sets of 3 or 5 or 7 or whatever, I can gradually see the form break down and can either correct them as they go or stop them mid-set. The 1-rep really tests to see not only how well the athletes’ movement patterns are, but how good your coaching is. If you want to let the reigns off and let the peeps life, be my guest. I think this is a great opportunity to coach the setup and fix the spinal flinch that can come from the first lift off the ground. Might not make as big of a deal in the deadlift, but a flinch in the clean could be the difference in getting a strong jump. Here’s a post I did on this a while back.

http://championsclub.squarespace.com/home/2016/4/18/this-is-why-we-need-flat-back-deadlifts.html

If you know your group is not ready to do max effort deadlifts, or even if you just don’t feel like it, then check back a few days and see the workout scale for the 5-3-1 deadlift day. I’d include handstands in this time as well. Also, check the last one for comments on not worrying about rep scheme.


INJURY: Go with the workout. If it’s back, then try something that would challenge the midline without too much moving. Tuck hold, extended plank (hold top of push-up then walk your hands as far out as possible and hold.)


I’M SCALING THIS WELL IF: I feel more sore in my butt and hamstrings than back tomorrow.


I’M SCALING THIS POORLY IF: My mother comments about that vertebrae sticking out of my back.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. When I’m coaching, I really need to be zoned in. We’ve had a few tweaks in the past month that I really get worked up over. It needs to be better this time. From an athlete’s perspective, probably still an 8 because of the tendency to not warm up enough.

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Jim Rix
January 9th, 2019 at 5:27 am

Chris, thanks for your comment on the flinch. I've never understood why the first rep is always the hardest for me in max weight deadlifts; if I can get 1, I can always get at least rep 2 and probably 3. For some reason its just hard for me to load the posterior chain up for that first rep. Saludos, Jim

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Claire Fiddian-Green
January 9th, 2019 at 12:39 pm

Chris, thanks for your helpful notes! Do you have any tips or video links to help those of us who may be strong enough to do a handstand but are a little nervous about being upside down?

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Chris Sinagoga
January 9th, 2019 at 3:50 pm

No problem Jim. Thanks for the kind words. The first one is always rough, in my opinion, because you're going from 0-60 really fast (or 0-225 or whatever the weight is). What do you do in prep for the first rep?


Claire, sure thing! Carl Paoli is the best I've seen at building progressions. Here's his stuff on handstands.https://www.youtube.com/watch?v=PaFP7FJ7ZSM&list=PL831C71CD61A9027E

Basically, start in a regular push-up position. The closer you can move towards being upside down (inverted) the harder it will be, and the closer you can move towards that push-up position (prone) the easier it will be.

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Jim Rix
January 9th, 2019 at 8:09 pm

Chris, prior to rep 1 of a heavy DL is mostly focused on feet, bar over feet, proper (I hope) hip height, and flat back. I think the real issue is just knowing how the load will feel, b/c rep 2 is always easier than rep 1, as the body is already loaded up. And I always do touch and goes on multi-rep DLs, perhaps for this reason.

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Claire Fiddian-Green
January 10th, 2019 at 3:06 am

Thanks, very helpful!

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Chris Sinagoga
January 10th, 2019 at 5:29 pm

Hey Jim sorry for the late response. Feet are definitely a good thing to start with. Make sure you create or exaggerate arches. Keeping the first lift good is about creating tension, and arches do that for the hip.


Then you want to think about bracing, because it sounds like you're going 0-60 (or 0-225 or whatever). If you get hit in the gut unsuspecting it will suck, but if you brace yourself first it will help.


So before you lift (at a standing position), BIG inhale with your belly, then exhale and suck in TIGHT. Keep that tightness as you descend to grab the bar (without rounding your back) and practice doing the first lift really slow.

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Wesley Martin
January 9th, 2019 at 1:30 am
Commented on: 190109

Is this a heavy day on deadlifts?

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Jesse Montagnino
January 9th, 2019 at 2:38 am

Yes, but make sure you warm up to get to that heavy weight. For Example, say you are going to PR at 300...start with maybe 5 reps at 135, 3 at 185, then hit a few single reps working up to a really heavy weight for yourself. Then, I suggest, do your first rep, rest 90 seconds, then hit your next heavy rep and repeat until you are complete.

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Nate Olsen
January 9th, 2019 at 1:55 pm

I agree with the warm-up Jesse, but in having a powerlifting background, I would space your rest times closer to 3-5min giving yourself ample rest to allow your nervous system a little time to recover and adjust for your next load. This is all relative to how well you know your body and its time of recovery. Rest time should also be utilized to focus on the next set at hand, not just a time to rush to change your weights to get to the next set. My suggestion 10-15min warm-up including stretching and preparing for your deadlift, then 10min to increase your working weight building to a heavy set of 1 then take 3-5min rest between sets for your remaining 4 sets. coupling that with the 20min Handstand work should take you around an hour give or take.

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Quinn McCutchen
January 9th, 2019 at 1:27 am
Commented on: 190109

Thank you for the "Compare to" date!

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Eric Love
January 9th, 2019 at 1:11 am
Commented on: 190109

And GHDs! Hot damn

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Danny Bostwick
January 9th, 2019 at 1:01 am
Commented on: 190109

So we’re deadlifting and doing strict pull ups this year. Sold.

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Eric Love
January 9th, 2019 at 1:04 am

Perhaps a lot of strict hspu, mu's, dips as well. Oh and Lsits

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Adrian Bozman
January 9th, 2019 at 1:05 am

Build a back like a barn-door ;)

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Nicole Deaver
January 9th, 2019 at 1:21 am

I do love deadlifts!

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Chris Meldrum
January 9th, 2019 at 2:55 pm

"Built like a brick outhouse" --Steinbeck

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