CFWUx2 OHS 10 10 5 3 3 1 10*45dl 10*135
223-234 245-250.5-256 267 278 289 289

Note: To listen to coach talk about the 3D model of health, skip to 5:30 on the video linked under the diagram. 

275-295-315-335-355-375-385(f)-385(f)-380 Rx'd

320x5
330x5
340x3
340x3
340x3
350x1
355x1
350x1
345x1

Pretty wiped out after the triples.

46m/5'10"/180

135-135-185-185-185-205-205-205-205

5-315
5-330
3-335
3-345
3-350
1-355
1-365
1-375(f)
1-370

225-295-315-335-340-345-355-360-365

115. 115.  135. 135. 135.  145. 155b. 165b. 165b. All kg and belted for last three.

335-385-405-405-405-425-425-425-425
All beltless and in street shoes. Usually I belt up and go shoeless over 400. Still sick. Got a wicked headrush on at least 3 sets. Busy day. Not enough food. 

Last time: 
305x5
325x5
345x3
355x3
365x3 (2xBW)
395x1
415x1
425x1
435x1 

Back not feeling great. Focus is on total volume.

Decided to do:

225lb. x 9 sets x 4 reps

Total volume: 8100

Total volume last time: 6430

E2.5MOM, on MaxRack

185, 185,
255, 255, 255,
315, 315, 315, 315

5 x 50, 70
3 x 80, 90, 100
1 x 110, 120, 130, 140 PB

275-315-345-365-375-380-390-400-405(fail)

Assault bike - 45 minutes

225, 275, 315, 365, 395, 415, 425, 435, 445

135-185-205-245-245

110. 140
160. 180 . 190
200
210
220
230

120, 130, 140, 150, 150, 155, 165, 165, 170

120kg, 140kg, 160kg

M47/170
225,245,255,265,265,275,285,285,275 lbs

315-335-355-365-365-380(f)-380(f)-315-315

180325: 275-295-315-325-330-335-355(f)-225-DNF

135-225-315-365-385-405-435-455(missed)-445(missed)

95-115-135-135-155-185-205-215-220

5 reps @ 100kg
3 reps @ 120kg 
1 reps @ 140 x 1, 150kg x 3

M/25/160

275,295
315,315,315
335, 325, 315, 315

75-75-85-85-85-105-105-105-105 kg

5’8” / 162 lb / 20 / M

225 x 5
275 x 5
295 x 3
315 x 3
325 x 3
335 x 1
365 x 1
365 x 1
375 x 1

Failed at 385 x 1 twice

135*5
225*5
285*3*3
315*1
365*1
405 fail
315*1

5s - 80kg
3s - 90kg
1s - 105kg

155-165-175-185-195-205-215-225-230

295-305-315-325-335-345F-345-355-315, Hands started to really get hot between the 325-335 jump and didn't feel much better going forward. 

5 at 275, 285
3 at 315, 315, 315
1 at 335, 335, 330, 325

M/56/6'2"/178
5x 225, 235
3x 245, 255, 265
1x 275, 285, 295, 275, 275

25m / 180#

225-245-275-300-315-345-375-375

Haven't DL heavy for a while. Did pretty well considering 1RM is 400#

120, 130 x5
140, 150, 155 x3
150 x1

Done at home with 60kg (130lb) cement bag

All at KG

110-120-130-140-150-150-160-170(failed)-150

225, 245, 265,275,275, 285,295,295,305,305

A little late to the party
325x2
330x3
345x4

Legs = hurtin’

I used a hex bar. That ok??

5: 315, 335.
3: 355, 375, 395
1: 405, 425, 445, 455

275-295-315-340-365-385-405-415

135-225
245-255-275
285-295-305-315

D
55-75
85-95-105
110-125-120(pr)-120

5x145lbs
5x195
3x245
3x265
3x265
1x275
1x275
1x285(fail)
1x275

32 / M / 5'9" / 140lbs

Dumbbells deadlifts x5-5-5-5-5-5-5-5-5

45lbs

That was the heaviest thing I had around. Should have done more than 5 reps.

275, 285
305,315,325
335,345,355,305

225,275
295,315,335
365,385,385

85-95-105-115-125-130-132(PR)-125-115

215-265-295-315-325-335-335-315-265

5 x 230, 250
3 x 260, 275, 285
1 x 300, 310, 350,

225-225-245-245-245-255-265-275-275
Couldn’t quite pull 280

Modified workout to carrying daughters periodically up 2 km hill and back to see snow monkeys in Nagano, JP. 

225,275,295,315,335,345,355,  365,385

160kgí—5rep,160kgí—5rep,180kgí—3rep,180kgí—3rep,180í—3rep,190kgí—1rep,200kgí—1rep,205kgí—1rep,210kgí—1rep

225x5
235x5
245x3
255x3
265x3
275x1
285x1
255x1
255x1

165-5 175-5 185-3*3 195-1 205-1 215-1 225-1 225 deadlift 5# PR

245,260 x 5
280,295,310 x 3
325,335,350, 355 x 1

My earlier post disappeared. (?) All I did was post my loads, no comments. Rx reps.

225, 225, 275, 275, 275, 315, 315, 315, 315.

5-225
5-225
3-275
3-285
3-295
1-305
1-315
1-335
1-355 overhand fail
1-355 over/under tied PR!

Home gym workout
53 years old, first CrossFit WOD
Looks weak compared to all you
215 x 5
225 x 5
235 x 3
235 x 3
245 x 1
255 x 1
255 x 1
255 x 1

Warmup 4 mile run 29:10

245; 265; 285; 285; 285; 295; 295; 305 (fail)

M/27/5'5"/145
5K run and then deadlift 

145, 185, 205, 225, 275, 295, 315, 325, 335

275 for 5s
295 for 3s
315 for 1s
I hit 315 for my first set of 3s but had to drop down for the second set. Didn't have enough in the tank to keep that up.

Also forgot my chalk and had a slick ass bar. smdh

Deadlift 5-5-3-3-3-1-1-1-1 reps

Notes: The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

5 x 230, 250
3 x 260, 275, 285
1 x 300, 310, 315, no lift

Stopped here because I felt a small tweak in my low back (left side) on the 315lb bar. 

Any thoughts on how to approach the 5s and 3s percentage wise? I struggled with choosing an opening weight and both sets of 5s were weights I can hit pretty easily. 

225,
275,
315,
355,
405,
455,
465,
485 PR attempt fail

205.225.275.275.275.300.300.300.300. Garage workout while my son napped, 300 is the heaviest I can go at home. 405 is 1rm. Need to get a few more plates for the garage

45-95-115-135-155-165-185-195(PR)

225,235,255,255,255,280,290,300,310(PR)

355/365/385/390/375/385/370/360/360

Went a little aggressive out the gate, couldn’t hold on towards the singles. 

5: 205,215
3: 225,225,230
1: 235,240,215,205-lbs. 
Ran out of steam! 

Focus is on total volume.  Belt and wrist wraps used for grip. 

225x5 (next time 280)
275x5 (next time 280)
315x3x3 (next time 325)
345x1 (next time 355)
365x1 (next time 370)
385x1 (next time 390)
405x F

Total volume:6,430

85#/105/125/145/145/150/155/160/165
Meets PR.  

Notes for self:  Got the reps count for 5s &3s backwards.  Didn’t convert to sumo style until 150 instead of just after 100.  Iron plates, paused w/ controlled descent to protect back; 2nd floor apt so can’t drop.  Overhand grip & hands held up!  For me, this is pretty great session.

245-265/275-285-295/315 failed 

Then Yoke  100’ 340#

275(5),295(5)
315(3), 325(3)
335(1).  Tapped out.  No gas in the tank today.  

Yoke carry 50’ at 505#

225-5
275-5
315-3
365-3
405-3
425-1
435-1
445-1
455-fail 

made up BP/Row wod-results there
then at Crossfit Forgiven
3 12 min amraps with 4 min rest between each
1)21/15/9
row cal/70# kbs/TTB
2) Burpees
3) 21/15/9
C and J/WB/CTB

Rxd
335#-365-385-395-405-415-435-455-475!PR

140kg Ñ… 5
150kg Ñ… 3
160kg, 170kg, 170kg.

215-215-225-235-245-255-265-275-280F

At home and only have 290lbs, did 5 rounds for max reps
5,6,5,5,5. 

315, 315, 365, 365, 365, 405, 425, 455, 475(pr) Rx

 Sumo Deads
300x 5, 320x 5, 340x 3, 360x 3, 380x 3, 400x 1, 420x 1, 440x 1, 460x 0

265-265
275-280-280(2)
Passed on the singles

Used over/under grip.  Did heavy deads on Thursday...had high hopes for today, but my posterior chain had other plans.

5@ 135/185
3@ 195/205/215
1@ 225/230(F)/225(F)/215/215

230# was my last PR but couldn’t get it today.

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

Huge increase for me.

5 x 185, 5 x 185
3 x 205, 3 x 225, 3 x 225
1 x 245, 1x 265, 1 x 275 Fail, 1 x 270, 1 x 245

M/31/220 - getting back into CrossFit afterward long absence

315/315
315/320/325
330/335/340/345

255-255-275-275-275-300-300-300-335 (5lb PR!)

225-245-275-295-305-315-335-335-335

246/275
295/305/310
315/322.5/330/337.5#

5: 205 lbs., 215
3: 220, 225, 230
1: 235, 245, 245, 245
Every 2.5 minutes, until singles, then dropped to every 2 minutes.

M/44/6'2"/185#

DOH
305/315
325/335/345
355/365/375/385#

Iv read this post through and I'm struggling to understand on what weight I should be lifting. Do I start say 120/130/150? Or start heavy finish light  

Increasing load on the bar as reps decline would be good?  thanks crossfitters! 
: )

120,120,130x3,140kgx1-4 

Champions Club Scaling Notes

Sorry for the late post - away basketball game tonight. I'm sure nobody here can go to bed without knowing what scaling said workout well will cause them to do. Anyway...

STIMULUS:
Go back to January 31’s 1 rep max deadlift day to see notes on the stimulus. When scaling a max effort day, to me at least, the stimulus and approach should be the same regardless of movement or rep scheme. It should feel like you lifted something heavy. Period. This can be done either by 1) lifting something heavy, 2) going really slow on the way down and the way up, and 3) adding reps until fatigue kicks in. When you’re doing something new volume is needed to get the skill down. So ignore the rep scheme and try to spend about 45 seconds doing reps on each set.
If you’re doing this thing as rx’d, then just know you’re probably less likely to hit a true 1 rep max because the sets of 5 and 3 should be near a max for those respective rep schemes. Maybe try to pick the heaviest number that you can do for 5 singles.

GROUP:
I’d like to talk about the difference between a competition max and a training max. In a competition, all bets are off; the weight needs to be lifted. In training there really should be zero tolerance for form deterioration, and your max will be lower than that of a competition. In the deadlift, the obvious one to look for is any change in the midline. Once you see it, any form of it, stop the athlete. If they can’t get into it in the first place, then try a sumo stance. It’s usually easier to get down from that position.

WARMUP:
Hip extension — work on neutral midline while hinging at the hip
L-sit — because Coach said
Handstand — coupled with deadlift last time, maybe there’s something there?
Squat — the general movement pattern for a deadlift
Jump rope - always

KEY MATCHUP: your desire to look ahead vs. the sets of 3’s and 5’s

SCALING THIS WELL WILL CAUSE ME TO: feel it more in my legs than my back

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7 as a coach, 6 as an athlete. More reps to watch helps correct form on the fly, and more reps also means les fun than a true 1 rep max.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 10. This teenage girl is deadlifting more than me.

I will have nearly everyone attempt this workout as prescribed, as long as sound mechanics are maintained. I will coach most of my experienced athletes to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will manage the loads so that there are always a few reps left in the tank. I will only modify the rep scheme if a special situation presents itself, today. 
For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the deadlifts with the load elevated on blocks or plates and have them complete very light-loaded or unloaded full range of motion deadlifts between sets. 

Intended Stimulus
.
Heavy day! Today let's maximize total volume. This means we are not aiming for a PR, we are aiming to make each set as heavy as our mechanics will allow from the very first one to the last. This will guarantee that we move a $h1t-ton of weight when all the reps are added up, even though we might not hit the heaviest single we could. This means you should warm up well before you start, so that that first set of five is solid and heavy. Athletes familiar with this lift but not yet completely proficient can work sets of three instead of singles. Athletes new to the deadlift should work on drills to develop solid form.
.
Option 1

Deadlift 5-5-5-3-3-3-3-3-3 reps


Option 2

5 sets
10 barbell good mornings

5 sets
10 slow descent KB deadlifts

5 sets
5/5 single leg deadlift


Check out the videos at @dotcomscaled on instagram

Globo scale: as is. If your gym prohibits barbell  deadlifts, sub dumbbell stiff legged deadlifts or progressively heavy rack pulls. But you really should find another gym (or join a box) if possible if this the case.