CrossFit | 190409
Tuesday

190409

Workout of the Day

73

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

Practice scales and planks for 20 minutes.

Post loads to comments.

Plank Variations

Plank positions

The hip is the most powerful joint in the body due to its heavy musculature, robust architecture, and large range of motion. The bony structure of the pelvis creates the foundation for the hip joint. The pelvis is oriented in mirror images to the left and right sides of the vertebral column, creating a right hip and a left hip. Each hip articulates the femur—the bone of the upper leg—and the pelvis. Most of the significant movements in human life, including sitting, standing, walking, running, and lifting, involve architectural contributions at the hip.

Read MoreMovement About Joints, Part 5: The Hip

In this 2003 article, Greg Glassman reviews the CrossFit approach to training with injury via the hypothetical case of an athlete medically restricted from all weight-bearing movements for eight weeks following knee surgery. He notes, “In traditional rehabilitation the goal is to bring the afflicted body part, and eventually the athlete, back to pre-injury capacity. This, though frequently a formidable challenge, is not by itself adequate to the aims of CrossFit rehab. For CrossFitters, rehabilitation is complete and successful when the athlete has acquired total physical capacity not just equal to but beyond the pre-injury state. …The essence of our approach to working wounded is to divert the focus and purpose of the athlete’s workout away from the injured limb. We want the athlete to work with intensity, variance, and functionality but just, in our hypothetical case, not with the right leg."

Read the article The Working Wounded

Comments on 190409

76 Comments

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Shawn Hakimi
December 20th, 2020 at 12:14 am
Commented on: 190409

205-225-245-295-315-325 Rx'd


First time deadlifting with a barbell in 10 months since COVID started.

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William Ma
December 31st, 2019 at 11:05 pm
Commented on: 190409

135-185-205-215-225-230

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Matthieu Dubreucq
December 27th, 2019 at 1:58 am
Commented on: The Working Wounded

This is 15 years old and a lot have forgotten about it. To read, re read and use for all athletes! I have gone threw many injuries and that CrossFit way to get back makes it "almost" a blessing sometimes to have the "luxury" to focus on your weaknesses.

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Matthieu Dubreucq
December 27th, 2019 at 1:47 am
Commented on: Movement About Joints, Part 5: The Hip

Create article. Thanks for keeping it simple.

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Manchild Manchild
June 17th, 2019 at 5:24 pm
Commented on: 190409

E3.5MOM, and did scales & planks


185,

225, 245,

275, 285, 295


(regaining confidence after lower back issues from past ~2 months)

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Kury Akin
May 19th, 2019 at 3:31 pm
Commented on: 190409

130. 140.150. 160.160.160 (2000kg)

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Pyer-Hugh Dion
May 16th, 2019 at 6:47 pm
Commented on: 190409

275-315-345-375-405(fail)-405

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Kevin Miller
May 4th, 2019 at 1:01 pm
Commented on: 190409

5-315

3-345

3-355

1-365

1-375 (f)

1-375 (f)

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Jeff Chalfant
May 1st, 2019 at 3:53 am
Commented on: 190409

405-425-425-455-455-455m went just as heavy as last time we did this rep scheme but with no belt this time except on the second single. Then did 10-20 back scale left and right then :20-:30 rest for 7 min then front scale :20/:20 with :20 rest for 3-4 minutes then 1 minute side plank left 1 min rest 1 min side plank right 1 min rest. Then did a 1 minute plank on 1 leg and then the other with 1 minute rest. Then alternated legs continuously for :30 on :30 off for the remaining time. All difficult.

40/192/5’9”

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John Doody
April 25th, 2019 at 10:03 pm
Commented on: 190409

325(5)345(3)355(3)365(1)370(1)370(1)-slight deterioration in form Last rep

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John Campion
April 24th, 2019 at 3:46 pm
Commented on: 190409

145kg

145kg

150kg

150kg

155kg (F)

155kg (F)


Barely missed the reps in the last 2 sets


Did all 11 plank poses for 55 seconds a piece (10 minutes total); followed by 10 minutes of scales

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Nathanael Akin
April 16th, 2019 at 4:22 am
Commented on: 190409

275, 315, 335, 355, 375, 365

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Shane Azizi
April 13th, 2019 at 2:52 pm
Commented on: 190409

320, 370, 405, 435, 465, 490 (Pr) Rx

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Shakha Gillin
April 13th, 2019 at 2:19 pm
Commented on: The Working Wounded

I can’t stop thinking about this article and how meaningful it’s application is. Traditional medical recommendations are to rest after surgery, for weeks. And focus on rehabilitation of the affected body part. But that leaves the rest of the body not moving. Cardiovascular health and physical capacity decline.


My patients are all children, and when they have an injury, they continue to move in every which way they can. Even when told not to. They question why they are restricted from playing ball with a broken arm. They figure out a way to work around their injury. Every parent will agree that a child whose play is limited is “fussy” or just losing their marbles wanting to move.


It’s important for physical and psychological strength to be active. Work around the wounded part. This has to be a part of the recovery. Shift the focus to see the forest instead of one tree.

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Vincent Dahlqvist
April 12th, 2019 at 7:51 pm
Commented on: 190409

5x100kg, 3x120kg, 3x140kg, 1x150kg, 1x150kg(fail), 1x130kg

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Mike Scott
April 12th, 2019 at 4:38 am
Commented on: 190409

10x135 then 5x165, 3x185/205, 1x225/235/245

First DL's since surgery so went conservative. Worked on planks in between sets.

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Hank McKibban
April 12th, 2019 at 12:25 am
Commented on: 190409

260-295-330-380-390(pb)-395(pb)


190324: 315-345-365-380-385-390(f)

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Shannon Said
April 11th, 2019 at 10:45 pm
Commented on: 190409

5s - 110kg

3s - 130kg

1 - 140kg

3 x 1 - 150kg with good form (finally!)

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Dezert Sky Kiddoo
April 11th, 2019 at 8:55 pm
Commented on: 190409

135—185-255-305-335-345

Planks and scales for 20 min ✅

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Albert Kombe
April 11th, 2019 at 8:47 pm
Commented on: 190409

225-315-365-385-405-415lbs Rx


Practice Scales & Planks for 20mins.

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D Schultz
April 11th, 2019 at 7:28 pm
Commented on: 190409

DL

5-275

3-310

3-310

1-325

1-345

1-345

Plank and scale felt good

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Randall T.
April 11th, 2019 at 12:54 pm
Commented on: 190409

Deadlifts


5- 135

3- 205

3- 205

1- 275

1- 275


Substituted scales for handstand practice (10 min). Hold for 45 sec. against wall. Practiced planks for 10 minutes (45 sec hold, 1:15 rest).

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Alex Pham
April 11th, 2019 at 1:34 am
Commented on: 190409

205

215-225-235

245-255-265-265

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Scott MacArthur
April 11th, 2019 at 1:12 am
Commented on: 190409

295,315,315,345,355(F),335. Just didn’t have much in the tank today. Guess the 400+ DL’s of my thirties are gone.

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Andrea Winck
April 10th, 2019 at 11:39 pm
Commented on: 190409

5@ 195, 3@ 205. 3@215 1@225, 1@ 230 and oops! I forgot to do my last single. Just noticed that. 15 minutes plank work - the gym was closing

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Gordon Lee
April 10th, 2019 at 8:53 pm
Commented on: 190409

Deadlifts

10-10-10 135lbs

1-1-1 225lbs

Planks 15mins

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Viktor Wachtler
April 10th, 2019 at 8:38 pm
Commented on: 190409

92.5-100-110-120-130-140kg

After that sclales, planks and threw in 5 by 5 bench presses 50-60-70-70-70kg.

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Scott Pritzl
April 10th, 2019 at 7:23 pm
Commented on: The Working Wounded

I have only been in Crossfit for about a year now and just finished my Level 1 training this past weekend and waiting for my results as we speak.I am 48 years old I have total hip replacement. I surprise my coaches on the things I can do with my new hip. Nothing is more true than the statement form this article.

For CrossFitters, rehabilitation is complete and successful when the athlete has acquired total physical capacity not just equal to but beyond the pre-injury state.

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Adam King
April 10th, 2019 at 5:08 pm
Commented on: 190409

completed 2019-04-10

155-245-305-305-m305

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Cy Azizi
April 10th, 2019 at 4:17 pm
Commented on: 190409

225,275,275,315,325,335(PR)

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Claire Fiddian-Green
April 10th, 2019 at 10:31 am
Commented on: 190409

Deadlifts: 5@ 195 lbs., 205. 3@ 215, 225, 235. 1@245. Played around with the rep scheme.

Planks and scales.

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Kyle Buchanan
April 10th, 2019 at 9:36 am
Commented on: 190409

In Kgs, 170(5)-180(3)-190(3)-195(1)-200(1)-200(1)-200(1) - Mis read and did one extra single.


3 rounds not for time

20 seconds front scale /side

3 slow back scales/side

2:00 of plank, alternating positions every 0:30.

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Jesse Montagnino
April 10th, 2019 at 6:12 am
Commented on: 190409

250

295-305

325-335-335


D

85

105-115

120-120-120

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Daniel Kerr Schöning
April 10th, 2019 at 5:47 am
Commented on: 190409

70kg-100kg-120kg-140kg-150kg-152,5kg

Long time since I deadlifted...

#sober #day113 #killingmydemons

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Claire Fiddian-Green
April 10th, 2019 at 1:21 pm

Nice work, Daniel!

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Knox Williams
April 10th, 2019 at 2:18 am
Commented on: 190409

275, 315, 325, 385(f), 385(f), 365, 315, 315

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Phill Kiddoo
April 10th, 2019 at 2:13 am
Commented on: 190409

315#/365-385/415-435-455

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Jake Kiddoo
April 10th, 2019 at 2:13 am
Commented on: 190409

285-315-315-325-330-335

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Byron Hills
April 10th, 2019 at 2:05 am
Commented on: 190409

5x185

3x225

3x225

1x245

1x265

1x285

Then 5x5x225

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Js Smith
April 10th, 2019 at 1:28 am
Commented on: 190409

5s: 65#

3s: 85/105/125

1s: 135/145/155

Best I had today. Good thing the race is soon. Running is a butt kicker for me!

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

Dangit!!! Just remembered the second line.

Done ✅ wrist is still a mess so plank from the elbows instead.

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Jim Rix
April 10th, 2019 at 12:50 am
Commented on: 190409

265

275-285

290-295-300# (ties pr)


56/5'8"/160#

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Jim Rix
April 10th, 2019 at 12:53 am

Will practice scales and planks later, but I find planks so boring...hard for me to do for very long.

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Stacey Carpenter
April 9th, 2019 at 11:51 pm
Commented on: 190409

165*5 195*3*3 205*1*1*1*1 convential DL chose skinny red band under feet n bar

scales getting better foot better from injury

plank variations tough

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Luke Rodina
April 9th, 2019 at 10:36 pm
Commented on: 190409

Deadlift: 315, 335, 355, 365, 370, 385. Focused on form.

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Tripp Starling
April 9th, 2019 at 10:35 pm
Commented on: 190409

215-5

235-3

255-3

275-1

290-1

305-1


plank and scales 15-20 minutes


wifey:

135-5

105-3

115-3

125-1

130-1

135-1

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Kathy Glassman
April 9th, 2019 at 9:52 pm
Commented on: 190409

145-165-165-185-205-215lb. PR!

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Jake Kiddoo
April 10th, 2019 at 2:15 am

Nice!!!

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Mark Yates
April 9th, 2019 at 9:10 pm
Commented on: 190409

225, 275, 275, 295, 305, 305.

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Damon Ponder
April 9th, 2019 at 9:01 pm
Commented on: 190409

Rx’d


Deadlift - 10-10-5-5-5-3-3-3-1-1-1-10-10

Plank Interval - 1 min work, 1 min rest

6 different plank variations for 24 min. Total

2 mile run - no time, just make it

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Coastie Nick
April 9th, 2019 at 7:36 pm
Commented on: 190409

325-345-365-385-395-405

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Tom Perry
April 9th, 2019 at 7:22 pm
Commented on: 190409

57 / 168


with a replaced hip and shoulder, don't go heavy anymore.


did 6 sets of 10 reps at 185 Deadlifts and in between DL sets did 25 GHDs

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Jeffrey Howard
April 9th, 2019 at 6:24 pm
Commented on: 190409

315-335-335-335-335-335

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David Smith
April 9th, 2019 at 5:44 pm
Commented on: 190409

225x5-275x3-295x3-315x1-335x1-335x1


This is my best DL since college when I did 385. Grad school was bad for my boy, but I’m getting back in the saddle. Feels good.


Scales and planks was a very nice complement to heavy DL.

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John Clarke
April 9th, 2019 at 5:40 pm
Commented on: 190409

135-185-225-245-245

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Dmitry Lipinskiy
April 9th, 2019 at 5:25 pm
Commented on: 190409

5x 225

3x 315

3x 385

1x 435

1x 455

1x 455

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MICHAEL JONES
April 9th, 2019 at 5:01 pm
Commented on: 190409

235-265-285-325-345-370#


I probably could have gone a bit heavier but preserved the assigned workout and stimulus.


10 minutes scales and 10 minutes planks practice.

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Nicole Deaver
April 9th, 2019 at 4:57 pm
Commented on: 190409

135/185/205/215/225/230(PR)-no more plates

Scales & Planks 10min each

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MICHAEL JONES
April 9th, 2019 at 5:02 pm

Congrats on your PR!!

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Sebastien Fitzpatrick
April 9th, 2019 at 8:40 pm

No more plates is a good problem to have.

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Evan Walton
April 9th, 2019 at 4:32 pm
Commented on: 190409

Forgot my belt 😫

225

315

365

405

415

(435) fail

(435) fail

20 min practice

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Hendrik Bünzen
April 9th, 2019 at 3:29 pm
Commented on: 190409

110-130-140-160-175-180 all in kg

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Stacey Thompkins
April 9th, 2019 at 3:24 pm
Commented on: 190409

M/44/6'2"/185#


From @ryanfisch


100 DB power cleans 50/35#

*EMOM complete 5 burpees. Start with burpees.

Used 35# DB's finished in 7:56

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Jim Rix
April 10th, 2019 at 12:51 am

You find some interesting workouts.

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Danny Moss
April 9th, 2019 at 1:49 pm
Commented on: 190409

225 x 5, 295 x 3, 305x 3, 325 x 1, 345 x 1, 375 x 1

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MICHAEL JONES
April 9th, 2019 at 4:58 pm

Great job!! My were almost identical.

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Michael Arko
April 9th, 2019 at 1:00 pm
Commented on: 190409

I really liked Chris S. "Neurological" scaling idea on the deadlifts. Instead of just going all-heavy, I did 5-5-3-3-3-3 sets, with laser focus on "squat up / squat down", with weight around 70%-85% of max.

5s: 200, 210

3s: 220, 230, 240, 250

At 250 I noticed it harder to keep the squat right. Chris' program helped expose a weakness I can target now. Thank you!

Scales+planks, 10mins each: all varieties of planks in the photo, 20-75 secs hold; and all 4 scales, 10-30 secs hold, while standing on a yoga mat (mushy floor made it a lot harder to plant the foot).

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Ethan Money
April 9th, 2019 at 12:13 pm
Commented on: 190409

180-195-200-205-210-215

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Sebastien Fitzpatrick
April 9th, 2019 at 11:14 am
Commented on: 190409

415lbs

425 - 435lbs(PR)

435(F) - 405lbs - 405lbs


10 minutes of:

15sec plank variation

15sec plank variation

15sec plank variation

15sec plank variation

1min rest


Immediately into


10 minutes of:

20sec left front scale

20sec right front scale

20sec rest

20sec right back scale

20sec left back scale

20sec rest

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Mike Andridge
April 9th, 2019 at 10:43 am
Commented on: 190409

Planks before and during DL's

5x155

3x205

3x225

1x255

1x275

10x155 focused on form--I'm not a very good deadlifter..

Scale practice

m/49/175

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Mike Andridge
April 9th, 2019 at 1:23 pm

If someone was watching me practice the scales today, they'd chuckle at me----yet if they saw me from the first time I tried them, they'd say "nice improvement"

Thanks Coach.

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AJ Rutherford
April 9th, 2019 at 7:03 am
Commented on: 190409

135 - 225 - 275 - 325 - 345 - 365

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Tanmay Bhattacharya
April 9th, 2019 at 5:33 am
Commented on: 190409

120 kg - 130 kg - 130 kg - last three sets of 140 kg

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Eric O'Connor
April 9th, 2019 at 12:54 am
Commented on: 190409

Deadlifts: We completed this rep scheme on 190323, so I will use it as a guideline for loading. When coaching this workout, I will be mindful of the potential impact from yesterday’s workout, and may not encourage some athletes to increase loads from 190323. As with most heavy days, the majority of my athletes will attempt this section as written and utilize loads that allow for sound mechanics. If my experienced athletes are feeling up to it, they will be coached to achieve near-max loads on the final set.

For less experienced athletes, I will manage the loads so that they are lifting heavier than last time, but still always a few reps left in the tank. A rep-scheme modification will only be used if a special situation presents itself.

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.


Scales and Planks: When working on the front and back scales, I will have my athletes continue to build from their prior efforts with these movements. This could simply be done by performing the same variation with higher quality or progressing to a more difficult variation of the movement. For example, not utilizing a support beam for balance or attempting to raise the lifted leg to a higher position. For more details on popular scale variations, feel free to look at my post from 190401. For the planks, the main focal point will be on maintaining an active shoulder and a stable midline for a designated time frame. I will have athletes perform this movement with straight arms and vary the duration of the holds per their individual capabilities. For athletes that can routinely handle holds of 1-minute or longer, the movement can be made more difficult by adding load or raising one arm or leg off the ground.

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Steven Thunander
April 9th, 2019 at 12:36 am
Commented on: 190409

Globo scale: As rxed. If needed use pads to lessen the sound if in a gym that hates noise.


Dumbbell option: if you have heavy enough dumbbells do dumbbell deadlifts in the same manner as the barbell deadlifts, with a max set if you max out the dbs. If they are light (e.g. 50 lb dbs in a hotel gym), then do single leg deadlifts, 5x max sets with the dumbbells each leg. Focus on the gymnastics today.


Scales and planks as rxed.

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Chris Sinagoga
April 9th, 2019 at 12:02 am
Commented on: 190409

Champions Club Scaling Notes


RANT:

It’s important to remember that all movements and workouts have some kind of blend of every single one of the 10 general physical skills; nothing exists on its own. Our reason for placing a bias on one of them for any given workout is because of the positive effect it will have on the other 9 skills. This deadlift workout, for instance, still has aspects of coordination, accuracy, agility, and balance, even though it is highly biased towards the organic side — specifically strength. I like to keep off the elbows for planks because it doesn’t translate to anything that I can think of. From your basic push-up position, either slide your hands forwards or sideways and it will add tension to the entire system.


ORGANIC SCALES:

Strength — add weight WITHOUT LOSING ONE OUNCE OF MIDLINE POSITION, or go slow on reps

Stamina — add reps, like 10 or 20 or 30 per set. Or any number, they’re all made up anyway

Endurance — mix a heavy deadlift in with planks and scales to form a 20-miute metcon workout

Flexibility — go from a deficit, add more range of motion on planks/scales, really concentrate to not let lower back round on descent to first lift


NEUROLOGICAL SCALES:

Coordination — emphasize hips and shoulders rising at the same rate. Think “squat up/squat down” instead of “lift up/set down”

Accuracy — keep the same speed with same heavy weight across all sets

Agility — add reps, lighten up the weight, and move at Diane speed for sets. Move quick but don’t rush

Balance — take shoes off and focus on arches in the feet. Should be zero movement throughout entire lift


GROUP VERSION: I’ve been having some success with the time limit for sets with my group. That way if a max lifter goes at the same time as a newbie, the max guy can do 1 or 2 reps or whatever while the newbie does a ton more. Also lets me monitor every lift. Maybe do scales and planks between sets


WARMUP:

Hip extension — hip hinge prep

Squat — deadlift without the hands below the knees

Pull-up — hanging should happen every day

Scales — if not done in workout

Plank — of not done in workout


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Max effort, ends at 1 rep, better than 5, 7, or 20.

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