CrossFit | 190626
Wednesday

190626

Workout of the Day

65

Deadlift 1-1-1-1-1 reps.

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Anatomy and Physiology for Jocks

Effective coaching requires efficient communication. This communication is greatly aided by coach and athlete sharing a terminology for both human movement and body parts. We’ve developed an exceedingly simple lesson in anatomy and physiology that we believe has improved our ability to accurately and precisely motivate desired behaviors and enhanced our athletes’ understanding of both movement and posture.

Read the article Anatomy and Physiology for Jocks

Comments on 190626

67 Comments

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Doug Brubacher
March 20th, 2021 at 4:09 am
Commented on: 190626

CFWUx2 snatch bal 10 10 5 3 3 1 1 10*45dl 10*135 2*223

234 245 256 267 278 f*2

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Manchild Manchild
October 27th, 2019 at 5:06 pm
Commented on: 190626

E4MOM, and on MaxRack


5x295


(5x330 last time, but this was 1st time in fasted state; tough, but try 300 next time)

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Kury Akin
September 1st, 2019 at 3:18 pm
Commented on: 190626

3s @ 125, 125, 125, 125, 125kg. Low on time and feeling tired but not wanting to skip.


Prev. 1s @ 145. 155. 165. 165. 165kg (no belt)

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John Campion
July 19th, 2019 at 12:47 pm
Commented on: 190626

335

335

335

340 f

340

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Jeff Chalfant
July 18th, 2019 at 8:33 pm
Commented on: 190626

415-435-440f-420-420


Didn’t eat at all beforehand. Max is 490.

40/69.5”/187

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Morgan Greene
July 10th, 2019 at 11:05 pm
Commented on: 190626

295-315-325-335-345

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Claire Fiddian-Green
July 7th, 2019 at 12:50 pm
Commented on: 190626

12 days away from the barbell for a work trip, so eased back in. Completed 07/07/2019.

Warmed up with: 5@ 85 lb., 105, 125. 3@ 145, 175, 195, 215. Work sets: 5 sets of 1@ 235 lb.

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Clint Michael
July 6th, 2019 at 10:20 pm
Commented on: 190626

405, 425, 435, 445, 450(fail)

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Cy Azizi
July 5th, 2019 at 3:31 pm
Commented on: 190626

325,330,335,340,345(PR)

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Shane Azizi
July 1st, 2019 at 11:16 pm
Commented on: 190626

405, 410, 415(started slipping at the top), 415 ( gripped slipped), 405, (grip slipped) Rx

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Lucas Allan
June 29th, 2019 at 9:33 pm
Commented on: 190626

43/6’3”/200

315-345-365-375

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Viktor Wachtler
June 29th, 2019 at 6:14 pm
Commented on: 190626

Home WOD

5x10 one-legged deadlifts (10/leg) with two 20kg kettlebells

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Albert Kombe
June 29th, 2019 at 1:36 pm
Commented on: 190626

225-315-365-405-415lbs Rx

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Sebastien Fitzpatrick
June 29th, 2019 at 12:33 pm
Commented on: 190626

405 - 425 - 455 - 465(F) - 405lbs

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Kathy Glassman
June 28th, 2019 at 11:06 pm
Commented on: 190626

135-185-205-225-235lb PR :)

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Stefan Schuricht
June 28th, 2019 at 3:57 am
Commented on: 190626

up to 170kg

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Jeremy Ho
June 27th, 2019 at 6:13 pm
Commented on: 190626

255(3x)-285-285-295-295

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Tom Voigtsberger
June 27th, 2019 at 2:54 pm
Commented on: 190626

When Cross fit posts a workout like this, does mean this should be the only workout that should be done that day? 5 deadlifts? Or is it assumed people will do other stuff?

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Tyler Wood
June 27th, 2019 at 1:55 pm
Commented on: 190626

365-375-385-395-405 all in lbs. Weight was moving well so I tried 420 and got it for a PR!

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Jesse Delander
June 27th, 2019 at 12:48 pm
Commented on: 190626

385-405-420-435-450x2

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Sam Meixell
June 27th, 2019 at 11:46 am
Commented on: 190626

240-240-240-240-240

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David Williams
June 27th, 2019 at 5:17 am
Commented on: 190626

Worked up to 445.


M/45/5'11/205

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Cor Oz
June 27th, 2019 at 3:08 am
Commented on: 190626

315

335

345

350

355


Then team wo:

Three people alternate flipping heavy tire while 1 person throws 80# slam ball over shoulder 8 times then carries it 100 meters. Rotate to slam ball for 3 rounds.

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Donnie Kirk
June 27th, 2019 at 2:40 am
Commented on: 190626

Light day today! No need to blow an “O” ring ;-) 160-180-190-190-190-190. Cheers to all the completed today!

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Jesse Montagnino
June 27th, 2019 at 2:36 am
Commented on: 190626

345-345-345-355-355(pr)


January was 285 across the board


D

125-125-125-135(pr)-135


January was 85 across the board

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Js Smith
June 27th, 2019 at 1:08 am
Commented on: 190626

5rep: 65/85/105/125

2rep: 145

1rep: 165#

Not bad after beating up my grip yesterday. Was trying for a 2rep at 165 but couldn’t keep a hold of it.

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Joseph Amaya
June 27th, 2019 at 12:42 am
Commented on: 190626

180 190 210 220 240

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Gordon Lee
June 26th, 2019 at 11:54 pm
Commented on: 190626

Deadlifts

10x 135lbs

5x 225lbs

1x 275lbs

1x 285lbs

1x 295lbs

1x 300lbs (pr)

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Michael Hembree
June 26th, 2019 at 11:13 pm
Commented on: 190626

225-245-255-265-275

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David Smith
June 26th, 2019 at 9:18 pm
Commented on: 190626

315-325-335(f)-335-340 (personal best in 7 years! Pulled 380 at 23 years old, before grad school.)

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Vincent Dahlqvist
June 26th, 2019 at 8:55 pm
Commented on: 190626

265Ibs, 287Ibs, 309Ibs, 331Ibs, 342Ibs(failed), 309Ibs

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Patrick Rose
June 26th, 2019 at 8:00 pm
Commented on: 190626

M/31

170-175-180-185-190 (kg)

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Donnie Kirk
June 27th, 2019 at 2:43 am


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Nicole Deaver
June 26th, 2019 at 5:56 pm
Commented on: 190626

Deadlifts

30-95#/ 20-135/ 10-185/ 1-205/ 1-230(PR/no more plates)


I changed the reps up a little

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Js Smith
June 27th, 2019 at 1:10 am

Nice! More plates for a PR treat?

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Nicole Deaver
June 27th, 2019 at 4:35 pm

Hopefully soon! 🤞🏻

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Sebastian Chiriboga
June 26th, 2019 at 3:55 pm
Commented on: 190626

455-475-485-495-500

Matched my all-time PR!

Doing crossfit.com since February's Open. Never felt better!

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Michael Arko
June 26th, 2019 at 3:50 pm
Commented on: 190626

I decided to focus on technique (heavy reps not heavy weight):


For time, 3 rounds of

50 deadlifts @ 150lbs

Run 200m


16:38

150 x 150 = 22,500lbs total weight

150lbs is just over body weight (145lbs) and about 50% of 1RM.

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Nicole Deaver
June 26th, 2019 at 5:57 pm

That’s a lot of deadlifts, nice work!

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Danny Bostwick
June 26th, 2019 at 2:52 pm
Commented on: 190626

315-345-375-395-405x. My technique felt great today. Strength definitely wasn’t there, but that’s okay. A younger me would have just tried to grind through the sticking point at 405, but I felt myself get out of position and being able to bend over and sit in a full squat without pain with my son is way more important than standing up that 405 bar.

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Michael Bishop
June 26th, 2019 at 2:10 pm
Commented on: 190626

Maxed out at 365 lbs - the last pull was slow but not hard?. Felt a pop-settling of a vertebra on the last pull so I'm hoping this was a good thing

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Jim Rix
June 26th, 2019 at 2:07 pm
Commented on: 190626

285-285-285-275(4)-275(3)

Grip strength still a LIMFAC.

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Bryan Rosen
June 26th, 2019 at 1:38 pm
Commented on: 190626

Warm-up for 190626:

GENERAL WARM-UP


Run 400m at an easy pace


2 rounds:

5 inchworms + a push up

10 high box jumps

15 hip extensions on a GHD

30-sec in downward dog


SPECIFIC WARM-UP


Using a barbell with light bumper plates, perform:

5 deadlifts from the floor to the knees

5 top-half deadlifts

10 deadlifts


Build up:

Build up to first working set by doing sets of 3-3-2-2-1

> First working set should be challenging but still allow for build up across the early sets.

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Jeff Strain
June 26th, 2019 at 1:36 pm
Commented on: 190626

225-275-295-315-325

I will be feeling this tomorrow.

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Donnie Kirk
June 27th, 2019 at 2:46 am

Awesome!

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Mike Siegler
June 26th, 2019 at 1:15 pm
Commented on: 190626

275-315-365-405-455... super slow descent.

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Donnie Kirk
June 27th, 2019 at 2:45 am


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Mike Andridge
June 26th, 2019 at 1:10 pm
Commented on: 190626

rx--double overhand hook grip

250/260/270/275/275

I don't know what it is, but it's like I'm almost scared to DL when I go

above 260....oh well--

then borrowed one from Crossfit Linchpin

2 rnds

75 cal assault bike

25 strict knee to elbow on rings

25 strict ring dips

28:48

m/49/175

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Richard Aymeric
June 26th, 2019 at 10:50 am
Commented on: 190626

140-150-160-170-2x180kg

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Donnie Kirk
June 26th, 2019 at 12:17 pm

Great job!

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Steve Day
June 26th, 2019 at 10:37 am
Commented on: 190626

205x5

225x5

245x3

295x1

255x3

205x5

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Donnie Kirk
June 26th, 2019 at 12:18 pm

Awesome!

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Nicholas Scott
June 26th, 2019 at 9:23 am
Commented on: 190626

205-225-245-265-285

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Donnie Kirk
June 27th, 2019 at 2:44 am


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Kyle Buchanan
June 26th, 2019 at 8:35 am
Commented on: 190626

in kgs 190-190-192.5-195-195

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Donnie Kirk
June 26th, 2019 at 12:18 pm

Awesome!

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Kyungtaek Kang
June 26th, 2019 at 6:07 am
Commented on: 190626

안양공식인증지부 크로스핏힘

405-410-415-405-405 LBS

강경택 45세/180cm/90kg

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Donnie Kirk
June 27th, 2019 at 2:44 am


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Clarke Read
June 26th, 2019 at 3:46 am
Commented on: Glycation of Collagen Matrices Promotes Breast Tumor Cell Invasion

At face value, this paper is pretty deep in the weeds, but it’s making a fairly simple argument. Cancer metastasis depends on cancer cells becoming mobile and so anything that increases cancer mobility may increase the risk of metastasis. We have observed that cancers are more likely to become metastatic in diabetics than non diabetics (citations are presented within this paper), but we didn’t know why. Here, the authors argue diabetes stiffens collagen matrices (through glycation, a direct result of chronically elevated blood glucose levels) and this stiffening increases cancer cell mobility. This particular study is a long way from understanding whether this behavior also occurs in actual human cancers, but it is an intriguing hypothesis to explain an observed phenomenon.

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Sarah Neidler
June 29th, 2019 at 11:09 am

Interesting theory. But I agree that there is still a long way before we know if this mechanism has biological relevance. Cancer metastasis is a very complex process, and I would suspect that cancer cell mutations are more relevant for metastasis than glycation of collagen.

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Gordon Topper
June 26th, 2019 at 2:27 am
Commented on: 190626

You guys/ gals are great, thank you for the free programming for those of us who live in our garage with our pups. Quick question- i know what the normal warmup is on average but what is recommended for this workout as i am OCD.


Thanks again for all your help,


-goose

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Nathan Hutcheson
June 26th, 2019 at 12:19 pm

Hey Goose,


I'm no expert but below are what the gyms I have been to typically suggest:


* Row 500 meters - easy

* Hanging from bar with slight pulls - activate lats

* Hip hinge work

* Banded good mornings

* Hip poppers (hip thrust from floor)- to activate glute

* Empty bar sets for mobility/floor

* Work up to your training weight

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Bryan Rosen
June 26th, 2019 at 1:49 pm

Hey Goose,


Be sure to check out my warm-ups that I post daily. I was a little slow to post for today's WOD, but there will always be a warm-up from me. If you prefer, I am also on Instagram @dotcomwarmups!

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Juan Acevedo
June 26th, 2019 at 1:14 am
Commented on: 190626

INTENDED STIMULUS

.

Today let's do this shit with love and care. Take your time warming up today. Focus on that warm up as if it were the workout itself. Don't be precious with your energy, your lifts will be there. Today, it is more important to get your system ready; we want the brain (CNS) to be ready for huge loads when we get to the heaviest singles! Make this the longest most focused warm up of your life. If during the workout the bar is moving well, load it up and see where you land today, go for a max! It will be very interesting to see what happens with that deadlift outside the context of the CF total. If, however, mechanics are not there today, shoot for five singles at a heavy weight with the intention not to max out but to find some solid reps at a higher percentage. Athletes familiar with this lift but not yet completely proficient can work sets of 5-7. This bigger set will allow them to move a heavy--but not maximal--load. New athletes can work on drills to learn the deadlift.



.



OPTION 1

Deadlift 5-5-5-5-5 reps.



OPTION 2

5-7 SuperSets

12 Barbell Hinge Wall Taps

10 Banded Good Mornings

8 Banded Deadlifts

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Chris Sinagoga
June 26th, 2019 at 12:31 am
Commented on: 190626

Champions Club Scaling Notes:


RANT:

So if you're new and looking at this rep scheme, it means you lift one rep at a heavy weight, then rest for a while so you can lift another rep at a little heavier weight. But there's a few different ways you can go about this. Same weight across the board, up the ladder then back down, or just going for a pr. But mainly, I would say to completely disregard the rep scheme. If you are new, or if you aren't feeling it on this day, I think you would get a lot more out of multiple reps at a lower weight. Try sets of 5, 10, or 15. Or any number honestly, they're all made up. 9s and 14s are equally bad numbers to do in sets. Also, don't be limited to 5 sets. If it feels good, keep going.


Check the compare to and the other deadlift max effort links for scaling notes.

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Steven Thunander
June 26th, 2019 at 12:19 am
Commented on: 190626

Globo Scale--- Most globo gym goers should be able to do this as is. Pause at the top and bring the weight down under control, as if in a powerlifting meet. If your gym hates the noise, put some of those floor mats under the plates and go from a slight deficit. If you are unfortunate to be at a gym that prohibits deadlifts from the floor, do rack pulls instead. If you do not have a barbell then go up the rack of dumbbells, or sub heavy single leg deadlifts with two dumbbells, increasing weight and focusing on great form. If you max, then do an AMRAP set with the heaviest available dumbbells on each leg. You can also do heavy Smith Machine rack pulls as a last resort (Planet Fitness and cruise ship gyms).

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Jim Rix
June 26th, 2019 at 12:30 am

What kind of a gym doesn't allow pulls from the floor? That's ridiculous!

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