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Deadlift 15-12-9-6-3 reps

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Comments on WOD 190610

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Chris SinagogaJune 10th, 2019 at 12:05 am

Champions Club Scaling Notes RANT: We always do a hype post of sorts before our Summer session, and this video mashup is probably the coolest thing that's been posted on our site. Very unrelated to deadlifts, but hopefully you don’t mind me sharing. http://championsclub.squarespace.com/home/2019/6/9/summer-of-100.html (link is w/f safe) I SHOULD TRY THIS RX’D IF: my technique allows for going heavy on the last few sets ORGANIC SCALES: Strength – skip the 15, 12, and 3; do all sets of 9 and 6. Stamina – skip everything 9 and below and do 15s and 12s repeated. Or if you wanted to work on stamina with heavier weight just set a 2-minute time cap with your heavy sets and do as many reps as possible in that time frame Endurance – don’t allow for full recovery between sets Flexibility – stand on plates or some other elevated surface NEUROLOGICAL SCALES: Coordination – make it cleans instead of deadlifts Accuracy – take a dive into the confusing world of percentages Agility – coordination scale, or do sets of 21 at lighter weights and see how fast you can do them Balance – shoes off, slow motion sets – and shifting on the feet means the rep does not count GROUP VERSION: I can see this going a lot of different ways. I might start with a 1:00 time cap and see how it looks. My goal by the end of the session would be for people’s legs and abs to be fried. So whatever it takes for that to happen. WARMUP: Jump rope – always Hip extension – deadlift prep GHD sit-up – I mean, if we’re going to be on the GHD anyway… and we need to work on belly bracing Pull-up – spend time hanging overhead [insert thing you suck at] GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. The grip factor here might make it a little easier than back squats. But I wouldn’t be too concerned with people losing grip; let them reset and finish the set off right instead of rounding or rushing trying to keep grip.

Basem ElAdawyJune 10th, 2019 at 10:20 am

for the strength sclae, why skip the 3 ?

Chris SinagogaJune 10th, 2019 at 12:38 pm

I personally think you could get more out of doing 6 in terms of developing a strength that would apply to a regular metcon workout.

Sebastien FitzpatrickJune 10th, 2019 at 11:16 pm

3 reps are still going to develop higher max strength. If your goal is metcon strength, then why scale out the 15 and 12?

Chris SinagogaJune 11th, 2019 at 1:00 am

I hear you. I had some of the old CrossFit Football workouts in mind that would be something like 5 rounds of: 3 deadlifts, 50-yard sprint, rest 1:00.

Chris SinagogaJune 11th, 2019 at 1:45 am

If you are going to emphasize the strength portion of a deadlift in a workout, it would usually come in sets of 2-9 reps. I think 3 is a little on the low end of reps unless you are going at a slow tempo. For testing purposes, 1-3 reps seems pretty good. For "strength" building purposes, I think it would be good to go a little more than 3 reps. 6, 7, 8, or 9 reps would seem like a good middle ground between a CFFB kind of workout and a 21-15-9 main site workout. In reality, it probably doesn't matter nearly as much as we think it does, though.

Shane AziziJune 10th, 2019 at 12:58 am

225, 255, 275, 315, 365 Rx

Steven ThunanderJune 10th, 2019 at 1:01 am

Globo scale: AsRxed. If needed use pads under the plates to reduce noise l. If no barbell available use dumbbells and do 1 leg stiff legged deadlifts in the same set schema, ascending weight, alternating legs.

Bryan RosenJune 10th, 2019 at 1:02 am

Warm up for 190610: GENERAL WARM-UP 1 round of: 20 air squats 25 groiners 30 banded good mornings 2 rounds of: 10 hip-and-back extensions 10 v-ups SPECIFIC WARM-UP 7 deadlifts with an empty barbell, 2-sec pause at the knees in the ascent 3 sets: Set 1: 10 deadlifts, 2-sec pause at the floor between reps (@ 40% of 1RM) Sets 2 & 3: 5 reps adding about 10 percent each set > First working set should be challenging (roughly 60% of 1RM)

Randy LongJune 10th, 2019 at 2:22 pm

Your warmup suggestions are solid. Thank you.

Nicole DeaverJune 10th, 2019 at 3:45 pm

Great warm up. Thanks!

Frances SamuelJune 10th, 2019 at 6:20 pm

Great warmup. Thanks!

Juan AcevedoJune 10th, 2019 at 1:39 am

Intended Stimulus . Full-send-it-fun-AF day! If you did 190606, then you know what you are in for. We want the heaviest loads you can handle with good mechanics on each of the different sets, and we want them unbroken. Just like we said four days ago, remember Rippetoe's advice: "don't be pigheaded". If your spine starts rounding in the middle of a lift, drop that bar! Deload a little and try again. If you did 190606, use what you learned that day to better guide your plan today. If you struggle with deadlifts, today is an awesome day to work on them. Focus on the aspect of your deadlift you need to improve. Choose a drill that will help you develop that aspect, but that you can handle. Start with a heavy dose of reps, the sets of 15 and 12 here will be ideal. And then keep adding load while decreasing reps as long as you are able to sustain the aspect you want to develop. Athletes learning how to deadlift can use option 2. FULL SEND IT! OPTION 1 This is a good option for athletes that have control of the movement, but for whom the set up position is a struggle due to flexibility, or motor control issues. Choose one of the movements below. 15-12-9-6-3 reps trap-bar deadlifts elevated deadlifts (set your bar on top of some plates) double kettlebell deadlifts OPTION 2 This option is for athletes learning how to deadlift or fixing their movement pattern. All done for quality 5 sets 10 seated good mornings 10 sumo deadlifts from seating 10 slow descent single KB deadlifts rest 2-3 minutes between sets then 5 sets 5 conventional deadlifts rest 1:30 between sets

Kyungtaek KangJune 10th, 2019 at 2:52 am

안양공식인증지부 크로스핏힘 225 - 275 - 315 - 365 - 410 (186kg) 강경택 45세/180cm/90kg

Jim RixJune 10th, 2019 at 5:15 am

16 mile bike ride this morning; 25 minutes going out, with a glorious tailwind. 39 minutes on the return leg, with a nasty headwind. 215-230-250-265-285#. Had at least 5 more pounds in the tank with each lift. To keep in mind next time.

Mike AndridgeJune 10th, 2019 at 10:25 am

Wow, great work Jim.

Damien EnnidJune 10th, 2019 at 6:24 am

15 - 70kg 12 - 95kg 9 - 110kg 6 - 150kg 3 - 180kg

Stacey ThompkinsJune 10th, 2019 at 9:47 am

M/44/6'2"/180# Rx'd 225/250/275/305/335#

Nicholas ScottJune 10th, 2019 at 10:17 am

155,175,205,245,265 120 sit ups 100 push ups

Mike AndridgeJune 10th, 2019 at 10:24 am

Axle bar DL's -overhand grip 2nd time ever using axle bar 135/150 (1 reset)/155(2 resets)/160/170 m/49/175 Got a new gym toy over the weekend, a 150# sandbag, so practiced ground to over the shoulder--started with 100#, which was a good starting weight.

Stacey ThompkinsJune 10th, 2019 at 2:22 pm

What brand Mike if you don't mind me asking

Mike AndridgeJune 10th, 2019 at 2:37 pm

Ludus Imperium strongman sandbag --got an Amazon gift card as a gift so it was "free"--had good reviews. I'm not sure if it will really fit 150#'s of sand--that's my next step this weekend.

Stacey ThompkinsJune 10th, 2019 at 6:27 pm

Gotcha thanks and enjoy

Claire Fiddian-GreenJune 10th, 2019 at 10:44 am

15 @ 175 lb., 12 @ 195, 9 @ 215, 6 @ 225, 3 @ 230. Dropped barbell in the set of 6 and broke into 4+quick breath+2. All other sets unbroken. Thanks to Bryan Rosen for the helpful warmup.

Alex PhamJune 10th, 2019 at 11:01 am

100-122-144-166-166

Sam MeixellJune 10th, 2019 at 11:21 am

135-155-185-205-225

Derrick BassJune 10th, 2019 at 2:14 pm

15x185 12x205 9x225 6x245 3x265

Randy LongJune 10th, 2019 at 2:32 pm

Decided to follow the same rep scheme for bench press during DL rest periods. Went a bit lighter on BP because I’m sure that something will come up later this week that will make me regret my decision to do bench today. DL: 15x185; 12x205; 9x235; 6x265; 295 total fail; 3x275 BP: 15x125; 12x140; 9x145; 6x150; 3x165 Result: Just about emptied the tank on DL; had more in me in on BP, which was fine.

Didier RiosJune 10th, 2019 at 2:37 pm

15: 225 lb 12: 275 lb 9: 315 lb 6: 365 lb 3: 405 lb

Joanna HoltJune 10th, 2019 at 2:58 pm

175/195/215/225/235 most were touch and go.

Lammert KuipersJune 10th, 2019 at 3:08 pm

50-60-80-100-120

Michael ArkoJune 10th, 2019 at 3:11 pm

From 170lbs, +20lbs per round: 15 @ 170lbs 12 @ 190lbs 9 @ 210lbs 6 @ 230lbs 3 @ 250lbs All sets unbroken with continues motion. I did not release the bar nor shift my feet, and I maybe could have gone a little heavier. But my grip nearly gave out on the last 2 rounds.

John DoodyJune 10th, 2019 at 3:29 pm

225-255-275-315-345

Reymond KiddooJune 10th, 2019 at 3:41 pm

185-215-245-275-285

Nicole DeaverJune 10th, 2019 at 3:44 pm

15-135/ 12-155/ 9-185/ 6-205/ 3-225 1st 3 sets felt light today, but the last one definitely not.

Nicole DeaverJune 10th, 2019 at 3:46 pm

Barefoot today too.

Anton GrossJune 10th, 2019 at 4:08 pm

M /45/ 135 lbs I actually did this WOD last week. I did this using a hex bar. Not sure if I was supposed to kind of max out each set? I did not. 15-135 (light, I could have easily gone heavier) 12-165 (still light but felt fine.) 9-195 (felt super solid) 6-235 (felt good) 3-265 (felt good) 3-285 (felt good and still explosive & fast) 3-315 (this one set felt good but not quite as explosive) post WOD, I ran about 2.5 miles with the dog in the woods. First time in a LONG time I tried a real weighted WOD. Fun and glad. I will do these again soon. Been a while and was fun and want to really start adding these back in.

Brandon CollinsJune 10th, 2019 at 6:06 pm

15 - 135 12 - 155 9 - 175 6 - 195 3 - 215

Nathanael AkinJune 10th, 2019 at 6:26 pm

205-225-245-275-315 Could have made some bigger jumps, especially going from 12 to 9, but I feel like I still would have ended up at 315, so I'm ok with that. My baby girl is like 5 days overdue, so I REALLY hope I don't end up crazy sore from this!

Nathanael AkinJune 10th, 2019 at 6:27 pm

Finished with some L-sits and got a PR of 1:10! Back in January when we started programming L-sits the most I could do was 0:10-0:15!

Basem ElAdawyJune 10th, 2019 at 8:06 pm

awesome job and congrats on your baby

Gordon LeeJune 10th, 2019 at 7:09 pm

Deadlifts 15-12-9-6-3-1 145-195-215-235-255-265

Lucas AllanJune 10th, 2019 at 7:23 pm

43/6'3"/200 SLIPS make up from other day 225-275-315(6; grip fail)-315(hook grip worked)-345

Vincent DahlqvistJune 10th, 2019 at 8:10 pm

15x90 kg, 12x100 kg, 9x110 kg

Christopher VoghtJune 10th, 2019 at 9:07 pm

15 - 205# 12 - 225# 9 - 255# 6 - 285# 3 - 315#

Evan WaltonJune 10th, 2019 at 9:45 pm

135 185 225 315 365

Troy WorkJune 10th, 2019 at 9:46 pm

Did Power Cleans because limited weight. Same rep scheme. 75-95-115-145-165

Bruce BeckerJune 10th, 2019 at 9:53 pm

Sore legs from last weeks BS. Went light. 15- 135# 12- 155# 9- 185# 6- 205# 3- 275# Male 58 178 lbs

Cy AziziJune 10th, 2019 at 10:46 pm

165,185,205,245,285

Dan MorganJune 10th, 2019 at 10:53 pm

M/28/5’7”/160# 135/185/225/285/305 That last set felt like garbage, but 3 reps at 305 is a PR. All sets reloaded with good form; none of that bouncing momentum.

Matt ZeroJune 10th, 2019 at 11:17 pm

15 x 205 12 x 225 9 x 275 6 x 295 3 x 325

Michael BishopJune 10th, 2019 at 11:49 pm

15 x 185 12 x 225 9 x 245 6 x 295 3 x 335

Steve DayJune 10th, 2019 at 11:58 pm

185/215/235/255/275

Jonathan LeeJune 11th, 2019 at 12:07 am

15x 135 12x 185 9x 205 6x225 3x275 pr 2 mile run after Jiu jitsu earlier

Tripp StarlingJune 11th, 2019 at 12:14 am

185, 205, 225, 245, 260 Jackie 95, 105, 115, 125, 135

Coastie NickJune 11th, 2019 at 12:21 am

225-275-325-365-385

Dave DeCosteJune 11th, 2019 at 12:25 am

225-255-285-305-335 lbs M/41/5’8”/163

Stephen DullJune 11th, 2019 at 1:00 am

185# - 205# - 215# - 225# - 245#

Js SmithJune 11th, 2019 at 1:44 am

Back still twitching and ACL still dinged but gonna lose my 💩 if I take another rest day!! Went REALLY light and used a trap bar for 15-12-9-6-3 reps; 35#/55/75/95/105

Phill KiddooJune 11th, 2019 at 2:12 am

225#-275-315-365-405

Krista CooperJune 11th, 2019 at 2:27 am

135-165-195-225-245

Jacob CramJune 11th, 2019 at 3:55 am

135(too light)-225-275-300-315

Jeremy HoJune 11th, 2019 at 4:42 am

135-185-225-245-275

Marcel SchreiberJune 11th, 2019 at 7:17 am

70kg 80kg 90kg 100kg 110kg Zwischen den Ausführungen 90 sec Pause

Kyle BuchananJune 11th, 2019 at 8:49 am

legs still fried from squats last week, modified to strict press to give lower body a break. 15/12/9/6/3 @ 42.5/47.5/52.5/60/67.5kgs. practiced descent from handstand against wall and Lsits/tuck holds

Andrew WhitehousrJune 11th, 2019 at 11:42 am

60 (132lb) 65 (145lb) 70 (154lb) 80 (176lb) 90 (198lb)

Tyler WoodJune 11th, 2019 at 12:49 pm

15: 225 12: 245 9: 265 6: 285 3: 305. All in lbs.

Jon WilsonJune 11th, 2019 at 7:00 pm

15-135 12-185 9-225 6-275 3-315

Geoffroy CastelnauJune 11th, 2019 at 7:25 pm

2 water jugs @22.5kg each for all reps M / 40y / 176cm / 72kg

Geoffroy CastelnauJune 11th, 2019 at 7:25 pm

With single leg deadlift

Viktor WachtlerJune 11th, 2019 at 9:28 pm

Subbed double kettlebell swings (20-20kgs) 15-15-15-25-30 reps

Scott WiedmeyerJune 12th, 2019 at 12:53 am

32 / M / 5'9" / 137lbs Dumbbells: 50-60-65-70-75 Being lazy the last few years has really done a number on my kung fu grip.

Byron HillsJune 12th, 2019 at 2:12 am

15x135 12x165 9x195 6x225 3x255 All unbroken

Jesse MontagninoJune 12th, 2019 at 6:06 am

135×15 225×12 245×9 265×6 285×3 D 35×15 55×12 75×9 95×6 105×3

Sebastien FitzpatrickJune 12th, 2019 at 11:28 am

315 - 335 - 365 - 385 - 405lbs

Mike ScottJune 13th, 2019 at 3:05 am

15x135, 12x185 (2 grip adjustments), 9x205, 6x225, 3x250 Added same qty/set for abmat s/u & 1/3 qty for handstand release work

Mary AbbruJune 13th, 2019 at 10:20 am

65, 85, 105, 125, 145

Joseph AmayaJune 13th, 2019 at 12:45 pm

125 - 140 - 150 - 170 - 190lbs

Tom PerryJune 14th, 2019 at 5:49 pm

57 / 169 With my hip replacement and subsequent dislocations, I don't go heavy anymore or deep in 'squat' exercises. 185 for the weight in all sets and sets were 15-12-10-10-10 reps.

Adam KingJune 17th, 2019 at 5:05 pm

completed 2019-06-17 110-130-140-150-200 (DBs)

Clint MichaelJune 18th, 2019 at 12:26 pm

225, 265, 295, 315, 365

Albert KombeJune 18th, 2019 at 7:31 pm

225-275-315-365-405lbs Rx

Shannon SaidJune 19th, 2019 at 9:51 pm

15s - 100kg 12s - 110kg 9s - 120kg 6s - 130kg 3 - 150kg

Morgan GreeneJune 21st, 2019 at 2:57 pm

135-185-225-255-275

Jeff ChalfantJuly 2nd, 2019 at 2:12 am

300-325-365-405-435 rx Way hard! 6m rests or more! 40/187/5’9.5”

Jeff ChalfantJuly 2nd, 2019 at 2:19 am

Had to re-grip once the first set I think. Twice the second and third sets and once the 4th set.

Kevin MillerJuly 3rd, 2019 at 9:55 pm

15-225# 12-255# 9-265# 6-285# 3-315# 1Rep is 385#

John CampionJuly 5th, 2019 at 5:03 pm

265 280 295 315 335

Kury AkinAugust 16th, 2019 at 3:37 pm

75. 95. 105. 115. 125 all kg and just back from hols

Manchild ManchildSeptember 3rd, 2019 at 4:55 pm

E4MOM 145, 185, 225, 265, 285 (first 3 were pretty easy, last 2 were tough, but doable)