Monday

190401

Workout of the Day

69

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

Post loads to comments.

The Hyponatremia of Exercise, Part 4

3

Professor Tim Noakes continues his series on the “Science of Hydration” with a review of Dr. Roger W. Hubbard’s conception of “water as a tactical weapon,” developed while he worked for the United States Army Research Institute for Environmental Medicine in the 1980s. This notion of mandated water consumption as a strategy for gaining advantage on the battlefield was adopted by the U.S. military in 1988 and became the first known example of the instruction to drink “ahead of thirst” — advice that would be picked up and marketed by the American College of Sports Medicine and Gatorade Sports Science Institute to deadly effect in the years to come.

Read MoreThe Hyponatremia of Exercise, Part 4

Comments on 190401

73 Comments

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Doug Brubacher
January 17th, 2023 at 12:25 am
Commented on: 190401

CFWUx2 BS 10 10 5 3 3 1 1 1 5*20,30,40

40 45-50(2,f) 52.5-52.5-55

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Matthieu Dubreucq
December 18th, 2019 at 1:04 pm
Commented on: The Hyponatremia of Exercise, Part 4

It is really hard when it "looks logical". What do we do when our car overheats...we check the cooling fluid. What do we do if we want to limit the overheat of a processor in a computer, we cool it down. What do they do to sell us excessive hydration? They make the fluid look like cooling fluid and do advertisement that a cold drink will make you less hot.

It is so important to look at sport science with a critical eye, just like any other science. First question : are they trying to sell something or really to advance human performance?

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Matthieu Dubreucq
December 18th, 2019 at 12:29 pm
Commented on: Khan Academy

I like the video format. It makes it easy to understand.

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William Ma
November 30th, 2019 at 12:40 am
Commented on: 190401

25-45-45-50-50-50

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Francisco Alférez
May 26th, 2019 at 10:07 am
Commented on: 190401

18-23-23-28(F)-28(F)-28-kg.

40-51-51-62(F)-62(F)-62-lb.


TOTAL: 92-kg. (203-lb.)

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Pyer-Hugh Dion
May 6th, 2019 at 9:52 pm
Commented on: 190401

95-115-125-135-155-175(fail)

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Kury Akin
May 5th, 2019 at 4:13 pm
Commented on: 190401

Sub thrusters 533111.

55. 60. 62.5. 65. 70. 75.

Long story.

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Manchild Manchild
April 28th, 2019 at 9:18 pm
Commented on: 190401

60,

2x80,

3x100


+ scale practice

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Jeff Chalfant
April 23rd, 2019 at 3:43 am
Commented on: 190401

62.5x5-65x3-65x3-70x1-70x2-70x3 (e4m)

Didn’t have dBs heavier than 70 so did more reps near the end.


Front scale practice 5m :15 on/off alt legs

Back scale practice 5m :15 on/off alt legs

It’s fun to begin regaining the confidence I used to have in these holds. Left leg is still less flexible, less coordinated in terms of balance.

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John Campion
April 23rd, 2019 at 12:31 am
Commented on: 190401

40

43

45

48

50

53

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John Doody
April 12th, 2019 at 6:26 pm
Commented on: 190401

50-55-55-60-60-60

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Morgan Greene
April 9th, 2019 at 2:10 pm
Commented on: 190401

55, 60, 60, 65, 65, 70

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Shawn Hakimi
April 8th, 2019 at 1:15 pm
Commented on: 190401

50-55-55-60-65-60


That was hard.

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Matthew Aukstikalnes
April 6th, 2019 at 6:41 pm
Commented on: 190401

50-

55-55-

60-65-65

scale practice done.

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Clint Michael
April 6th, 2019 at 6:22 pm
Commented on: 190401

50’s, 60’s, 65’s, 70’s, 70’s, 70’s

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D Schultz
April 5th, 2019 at 7:00 pm
Commented on: 190401

DB press

5-50

3-60

3-60

1-70

1-70

1-70

10 min scale

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Claire Fiddian-Green
April 5th, 2019 at 6:33 am
Commented on: 190401

5@ 20 lbs., 3@ 25 and 30, 1@ 35(F), 30, 30.

5 min scales practice front then 5 min back.

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Phill Kiddoo
April 4th, 2019 at 3:11 am
Commented on: 190401

45#/55-55/70-70-70

oops, overlooked the scales

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Byron Hills
April 4th, 2019 at 3:06 am
Commented on: 190401

25x5

40x3

45x3

55x1

60x1

65x1

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Albert Kombe
April 4th, 2019 at 12:35 am
Commented on: 190401

30-45-50-55-60(missed)-55lbs Rx

Practice Scales for 10mins.

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Nathan Bynum
April 3rd, 2019 at 10:42 pm
Commented on: 190401

Rxd

40x5

60x3, 60x3

65x1, 70x1, 75x1F

M / 39 / 6' / 197lbs

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Js Smith
April 3rd, 2019 at 1:30 am
Commented on: 190401

Scaled to 5-5-3-3-1-1 reps

15#/20/25/30/35/40(F)

10 min scale practice

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Luke Rodina
April 2nd, 2019 at 10:47 pm
Commented on: 190401

Rx: 45, 55, 60, 65, 65, 65 lbs

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Brian Rosenbaum
April 2nd, 2019 at 9:57 pm
Commented on: 190401

M/57/6'2"/176


5 - 45#

3 - 50,55

1x60, 2x55, 3x55,


3x55, 55, 45,40,35,30,25

10 x 45 bar

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Ian Heeks
April 2nd, 2019 at 8:21 pm
Commented on: 190401

30kg DBs for all press reps. First time practicing scales

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Viktor Wachtler
April 2nd, 2019 at 7:16 pm
Commented on: 190401

Home workout I only have 2 20kg kettlebells, so increased the rep number in each set:

5-6-7-8-9-9 reps (last one shoukd have been 10)

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Jeffrey Howard
April 2nd, 2019 at 6:14 pm
Commented on: 190401

40-45-50-50-50-50

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John Clarke
April 2nd, 2019 at 5:54 pm
Commented on: 190401

35-40-40-45-45-45

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Sam Pat
April 2nd, 2019 at 5:33 pm
Commented on: 190401

Morning:


3x10 pushups

3x20 arm taps


2x1 min Vriksasana


1 min L sits


Evening:


5 rep pushup at 10 lbs

3 rep pushup at 12 lbs

1 rep pushup at 12 lbs


Scale practice for 10 minutes

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Adam King
April 2nd, 2019 at 5:28 pm
Commented on: 190401

Completed 2019-04-02

30-35-40-45-45-45

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Sam Meixell
April 2nd, 2019 at 11:47 am
Commented on: 190401

30-35-40-45-50-52.5*


*Available weight was a limiting factor.

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David Mz
April 2nd, 2019 at 3:38 am
Commented on: 190401

strict 65Lbs 5reps

Strict 70Lbs 3reps

strict 75Lbs 3reps

strict 80Lbs 1rep

strict 85Lbs 1rep

strict 90Lbs 1rep

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Scott Wiedmeyer
April 2nd, 2019 at 2:56 am
Commented on: 190401

32 / M / 5'9" / 140lbs


40

45(x2)-40

45-45-40


Spent most of the 10 minutes on back scales.

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Jake Kiddoo
April 2nd, 2019 at 2:39 am
Commented on: 190401

55-55-70-70-70-70-70

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Tim Wyatt
April 2nd, 2019 at 1:31 am
Commented on: The Hyponatremia of Exercise, Part 4

This is an exciting series which goes to confirm that you shouldn't believe anything you read before you've checked the logic. You don't even have to understand the details. Just ask "is this argument making sense".

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Timothy Noakes
May 25th, 2019 at 7:40 pm

Thanks Tim.

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Dezert Sky Kiddoo
April 2nd, 2019 at 1:10 am
Commented on: 190401

25-30-35-35-35-35

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Faye Knowles
April 2nd, 2019 at 12:40 am
Commented on: 190401

25 lbs x 5, 35 lbs x 3, 35x3 , 35x1 , 35x1 , 45 fail

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Jesse Delander
April 2nd, 2019 at 12:25 am
Commented on: 190401

65-55-65-75-75-75

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Tripp Starling
April 2nd, 2019 at 12:21 am
Commented on: 190401

Not enough dumbbells so did shoulder press

85-95-105-115-125-135(f)


Wifey:

Dumbbell press 12(5)-15(3)-15(3)-25(f)-15(10)-15(10)

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Stacey Carpenter
April 1st, 2019 at 11:51 pm
Commented on: 190401

3*10 increasing weight to what I had 15-20-35 failed 50s

scale practice, ppp pullup program, and sled pull 50# for 15mins walking

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Shane Azizi
April 1st, 2019 at 11:51 pm
Commented on: 190401

40, 45, 50, 60, 70, 75 lbs Rx

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Stephen Hipskind
April 1st, 2019 at 11:06 pm
Commented on: Khan Academy

Super interesting, love khan academy videos! Keep it up.

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Gordon Lee
April 1st, 2019 at 9:36 pm
Commented on: 190401

DB press

5@40lbs

3@45lbs x2

1@45lbs x3

Scales 10 min

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John Rossetti
April 1st, 2019 at 9:19 pm
Commented on: 190401

54 YOM 5’6” 225


DB Press

40X5^

45X5

50X3^

55X3

60X1^

65X1 = PR

70X Fail

70 X Fail


Scale Practice 10 min & 10 Min

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Vincent Dahlqvist
April 1st, 2019 at 8:52 pm
Commented on: 190401

5x20kg

3x22kg

3x24kg

1x26kg

1x28kg (failed)


Then practiced scales and l-sit

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Jim Rix
April 1st, 2019 at 8:38 pm
Commented on: 190401

5: 35-40-40s

2: 45s

5: 40s

2: 45s

5: 35s

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Chris Meldrum
April 1st, 2019 at 8:28 pm
Commented on: 190401

Heaviest dumbbells I have are 60’s, so I had to change this up a bit. Here’s what I did (2 dumbbells at same time unless noted):


50x5

60x5

70x3 — push press (kettlebells)

60x3

70 kb push press, right only — max reps: 6

70 kb push press, left only — max reps: 3

70 kb push press, right only — max reps: 7

70 kb push press, left only — max reps: 6


Scales were tough (knew they would be). My balance on my left leg sucks. Not so bad on my right. Shoulders and chest were burning during this. Did 5 minutes of front scales, and 5 minutes of back scales.


46m/5'10"/180

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Jacob Cram
April 1st, 2019 at 7:59 pm
Commented on: 190401

40 lb DB was the heaviest I've got at home, used them for the set of 5, they seemed light, then I went to barbell presses.

135.135.

140.150.155.


2.5 min on each of the 4 scales (left and right foot front scale and left and right foot back scale), each was 2 sets for max holds for the 2.5 min.

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Theodore Witkamp
April 1st, 2019 at 7:11 pm
Commented on: 190401

25#

45#

45#

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Nicole Deaver
April 1st, 2019 at 6:54 pm
Commented on: 190401

Dumbbell Press

5@ 15/20

3@ 25

1@ 30/33/35(F)


Scales definitely getting better. Can hold for at least 30secs now on back & front. (Not every time)

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Tom Perry
April 1st, 2019 at 6:41 pm
Commented on: 190401

57 / 168


Shoulder replacement so not as flexible in that shoulder as the other. Heavier weight doesn't stay up there. Ended up doing 6 sets of 10 at 45 pounds each arm.


Finished with Annie in 8:19. Went unbroken on all the double-unders! Never did that before! In fact, previous longest streak was 39. I sucked at the sit-ups and didn't PR. :(

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Nicole Deaver
April 1st, 2019 at 6:56 pm

Nice work Tom! You may not have PR’d your Annie time, but now you have a new DU PR! Congrats

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Reymond Kiddoo
April 1st, 2019 at 6:04 pm
Commented on: 190401

35-40-40-45-45-45-45

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Mike Andridge
April 1st, 2019 at 4:55 pm
Commented on: 190401

Modified for equipment

Strict shoulder press

4 sets of 5 using 2 35# kellebells

1 set of 2 with 50# db's

1 set of 3 with 50# db's

2 sets of 4 with 50# db's

m/49/175

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Mike Andridge
April 1st, 2019 at 4:56 pm

also did the scale practice

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Mike Andridge
April 1st, 2019 at 5:19 pm

Then did one of the "how fit are you?" tests

1rm BP @ 195-think I could have gotten 205 but my spotter bailed on me to walk the dog

then 10 strict pull ups from yoke fat bar.

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Sebastien Fitzpatrick
April 1st, 2019 at 4:52 pm
Commented on: 190401

55lbs

60 - 60lbs

65 - 65 - 70lbs


My left side is weaker. My right arm went right up, but at 70lbs my left arm took the late train to lockout. Even stopped at forehead level to pick up some struggles.


Scales:

Front scale 5min EMOM - 15sec right; 15sec left

Back scale 5min EMOM - 15sec right; 15sec left


I'm getting better, I'm able to get (marginally) more hip flexion on both front and back scales.

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Cy Azizi
April 1st, 2019 at 4:07 pm
Commented on: 190401

35,40,45,50,55,60(F)

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Evan Walton
April 1st, 2019 at 4:06 pm
Commented on: 190401

Back from two weeks of no working out. Got back from Ireland last night.

50,55,65,70,75,80

Excited to get back to it!!

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Michael Arko
April 1st, 2019 at 12:56 pm
Commented on: 190401

DB shoulder presses:

5 @ 31lbs

3 @ 36lbs, 38lbs

1 @ 41lbs, 43.5lbs, 46lbs

(46 was sketchy.)

LOVE practicing scales. Really feel the burn.

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Hendrik Bünzen
April 1st, 2019 at 11:54 am
Commented on: 190401

22,5-25-25-27,5-27,5-27,5 all in kg

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Stacey Thompkins
April 1st, 2019 at 9:50 am
Commented on: 190401

M/44/6'2"/185#


Rx'd

35#

40/45

50/55(F)/50

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Basem ElAdawy
April 1st, 2019 at 7:46 am
Commented on: 190401

Is this really an appropriate rep scheme for a db press?

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David Smith
April 1st, 2019 at 10:58 am

Have you ever had to lift a heavy item over head one time with one hand?

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Il Xlll
April 1st, 2019 at 6:55 am
Commented on: 190401

24kg-26kg-26kg-30kg-30kg-30kg

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Steven Thunander
April 1st, 2019 at 1:33 am
Commented on: 190401

Globo Scale: As Rxed. Most globo goers are at an advantage here as they actually have dumbbells up to at least 100 lbs (50 KG). If you know you will max out the dumbbells, or are in a garage or box with not heavy enough dumbbells to max out on, you have a couple options here. 1. If you have a fat bar, axle bar or a log bar, use this for the press today if you have it, same schema. 2. Warm up, then do 3 max sets until failure with the heaviest dumbbells available; rest as needed between sets. 3. Do deficit strict HSPU max reps, with ever deeper deficits. 4. If all else fails, do strict barbell shoulder presses in the same schema, but clean the bar from the floor.


NB. If you reach the heaviest dumbbells during any of the sets of 1, then default to max out sets with good form.



Scales are pretty straight forward.

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Sebastien Rebu
April 1st, 2019 at 3:46 am

Im new can someone send me a video of the Dumbbell press

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Eric O'Connor
April 1st, 2019 at 1:18 am
Commented on: 190401

I’m really curious to see how the loads used today compare to the loads on the barbell shoulder press from the CrossFit Total. Here are some thoughts on this one:


Dumbbell Press- I will have most of my athletes attempt this section as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached 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 likely remove the sets of 1 rep and have them continue to perform sets of 3 reps at submaximal loads.

I will be extra mindful of the tendency for athletes to hyperextend the trunk and shorten range of motion today. I will reduce loads, as needed, if mechanics significantly deviate from ideal or if there are multiple failed lifts.


Scale Practice- I will use previous scale practice sessions to determine which scale variation, front or back, should be prioritized today. The goal will be to hold the positions for a longer time period and/or refining the movement patterns. These are the options I will use:

Front scale

1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor.

2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion.

3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface.


Back Scale

1) The height of the back leg will be limited to a range of motion that allows for straight body lines straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being are nearly parallel to the floor. The body should stay in complete alignment.

2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement.

3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface.

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Juan Acevedo
April 1st, 2019 at 12:52 am
Commented on: 190401

Intended Stimulus

.

Heavy day--though without the barbell. Respect the dumbbell. CrossFitters geek out about technique on the barbell all the time. But when asked to use the dumbbell, everybody snatches with their backs, pulls early and doesn't use the hips. This is kind of a waste. With dumbbells, mechanics are even more important since you have less structure in which you can hide your imbalances. Brace that core, have an awesome posture, stop the elbows from flaring and make sure the dumbbell path is awesome. If you manage to get super heavy here with control, the barbell will be a breeze.

If you have been following this program for a while, you probably have done a good dose of scales. Today challenge yourself and take a video of one of your sets. Evaluate, and then try to make them better. Today, find out how long can you hold it.

Athletes new to pressing or that have issues with shoulder mobility can follow the options proposed here. Advanced athletes can use this drills to warm up. Modify the scales by bending your knee, or changing the angle of your torso. Check next video for ideas.

.

Options for press

5 Sets

4/4 Half Kneeling Bottom's Up Kettlebell Press



then

4 Sets

3/3 Half Kneeling Dumbbell Press



then



Go for your work sets.


Videos on @dotcomscaled on instagram

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Beb Wood
April 1st, 2019 at 12:30 am
Commented on: 190401

So I come back to mainsite after a few years away, and third day back they hit me with practice scales?? What does this mean? I presume I don't get out my guitar?

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Joseph Gorton
April 1st, 2019 at 12:35 am

Just Google "gymnastics scales" or scroll back about twenty WODs for a video demonstration.


I rolled my eyes when I first saw them, but have been practicing them for about a month. Great for balance and body awareness. Also hard to hold the front scale for a significant amount of time.

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Chris Sinagoga
April 1st, 2019 at 12:11 am
Commented on: 190401

Champions Club Scaling Notes


RANT:

One of the things I like about the dumbbell press is that, unless I’m just not creative enough, there’s no way to take them out of a rack; you have to clean them to your shoulders as well. Kelly Starrett says for a home gym the rule should be If You Can’t Clean It Then You Can’t Lift It, and I like that. The clean probably won’t be the limiting factor here as much as the dumbbell weights. So some creativity will be needed to get a good stimulus from this one. Also, these last few workouts have been pretty low volume, and the lower the volume is, the more advanced the athlete needs to be in order get what is needed.


I SHOULD TRY THIS RX’D IF: I have lots of strict handstand push-ups and enough dumbbells to fail at a set of 5, 3, and 1. Or you’re a handsome, athletic, definitely-6-foot-and-not-5”11 affiliate owner and you want to do sets of this while mopping the floor.


SCALING THIS WELL WILL CAUSE ME TO: mix the dumbbell presses and scales in a timed workout that fatigues your shoulders, makes your hips sore like L-sits, and lasts about 20 minutes.


GROUP VERSION:

AMRAP in 20 minutes of:

Run/row some distance (the scale yesterday probably didn’t cover 5k, so do more today)

Max reps dumbbell press (keep track of reps like Nicole)

(do scales in the warmup)


WARMUP:

Scales — either part of the workout, or assuming you don’t do them in the scaled workout

Handstand — press prep

Kipping — overhead prep

Jump rope — always

[insert thing you suck at]



GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. Could be a glorified rest day if needed. Could be really effective if done right, but not brutal by any means. Scales are way less bad than L-sits.

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