CrossFit | 191205
Thursday

191205

Workout of the Day

75

Practice planks for 20 minutes.

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

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Defining CrossFit, Part 3

4
Defining CrossFit Part 3

To truly achieve a state of general physical preparation, elements such as repetitions, distances, loads, movements, and durations of effort must be varied and varied regularly.

Read More

Previous research has suggested intermittent fasting drives metabolic benefits independent of weight loss, including improvements in insulin sensitivity, lipid profile, liver fat, and markers of inflammation and oxidative stress. This 2018 trial assessed the metabolic benefits of a specific form of intermittent fasting: early time-restricted feeding, where all food intake was confined to a single six-hour window early in the day. Researchers found subjects who ate within that window improved insulin sensitivity and beta cell functionality as well as blood pressure and markers of oxidative stress.

Read MoreEarly Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men With Prediabetes

Comments on 191205

82 Comments

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Hershel Praeger
May 3rd, 2021 at 2:13 am
Commented on: Defining CrossFit, Part 3

very well written article on this tenet of CF methodology

love it

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Chin-Sheng Chou
November 14th, 2020 at 1:51 am
Commented on: 191205

120/130/135/140/145/150kg

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Kury Akin
March 22nd, 2020 at 1:59 pm
Commented on: 191205

Planks: Round 2 was 3min max plank then each side 1m legs, 45s arms, 35s mixed. Round 2 was 2min max plank then each side 40s legs, 30s arms, 30s mixed.

DL: 95, 115, 125 X 5

After deadlift warmups I mixed planks and deadlift sets. Thanks Acevedo for guidance.

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Nate Gordon
January 11th, 2020 at 12:51 am
Commented on: 191205

305-325-345-355-365-375-375

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Jeff Chalfant
December 27th, 2019 at 2:27 am
Commented on: 191205

405 on all sets (e5m) belted and with nanos on


Planks: 3:03 max gymnastics plank (pain tolerance limited)

then: 1:30 rest, :55 plank w right leg up

1:30 rest :55 plank w left leg up

1:30 rest :46 left arm plank/ :46 right arm plank

1:30 rest, :36 mixed plank L/r foot

1:30 rest :36 mixed plank r arm/L foot

1:30 rest :55 plank w r leg up

1:30 rest :55 plank w l leg up

(20m total) then built up with:

5x155,4x225,3x315,3x365


190/69”/lvl40

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Cy Azizi
December 24th, 2019 at 7:38 pm
Commented on: 191205

225, 225, 225, 255, 255, 255, 255

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Matthew Aukstikalnes
December 17th, 2019 at 6:49 pm
Commented on: 191205

Every 3 minutes x 7 rounds, 1 minute plank following each set

255-265-275-275-275-275-285

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David Swicegood
December 16th, 2019 at 10:55 pm
Commented on: 191205

Deadlifts at 185. Watch that right shoulder and keep eyes forward.


Max plank hold, this will be our 1RM for today. 1:34


rest 1:30 then


1 set


30% plank hold with right leg in the air

without resting switch to

30% plank hold with left leg in the air

rest 1:30


25% plank hold with right arm in the air (don't support it behind your back)

without resting switch to

25% plank hold with left arm in the air (don't support it behind your back)

rest 1:30


20% mix plank hold, right leg and left arm

without resting switch to

20% mix plank hold, left arm and right leg

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Scott MacArthur
December 11th, 2019 at 3:43 pm
Commented on: 191205

Only did 5 rounds at home

257,277,287,292,292. All the weight I have at home, but it’s enough.

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Adam King
December 10th, 2019 at 6:02 pm
Commented on: 191205

Completed 2019-12-10

135-165-185-215-215-185-135

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JM Banda
December 10th, 2019 at 1:38 am
Commented on: Defining CrossFit, Part 3

Started my read on 3 2 1

Excellent will see what part 2 has to offer

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Chase Hiland
December 9th, 2019 at 10:28 pm
Commented on: 191205

M/35/5'10"/190


275-305-325-345-365


Did 45s EMOM x 20:00. Varied regular, both sides, and prone cobra.

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Morgan Greene
December 9th, 2019 at 6:46 pm
Commented on: 191205

225-245-260-275-295-315-335x3

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Jesse Ryholt
December 8th, 2019 at 1:22 am
Commented on: 191205

315, 325, 335, 345, 355, 365, 375. W/ belt starting at 345. Been a while since I’ve done heavy 5x5s, but it felt good!

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Joseph Alaimo
December 7th, 2019 at 5:10 pm
Commented on: 191205

275-285-295-305-315

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Brenna Boyer
December 7th, 2019 at 2:22 pm
Commented on: 191205

55kg female

65-95-135-155-185-205-215

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Tyler Hass
December 6th, 2019 at 10:58 pm
Commented on: Defining CrossFit, Part 3

Outstanding article. It’s a potent reminder of what CrossFit is all about. Power output over BROAD time and modal domains.

I have been reading a very interesting book called Range, by David Epstein, which takes a critical look at the specialist mindset that has taken over the world. It’s been proposed that 10,000 hours of deliberate practice are required to master any skill. Parents, especially Tiger Moms, are fearful that their kids will be left behind if they don’t pick the right musical instrument and a career path by age 3. The head start is too valuable to lose.

The argument of Range is that overspecialization is not only unnecessary, but harmful. It works in narrow, well-defined, rules-based activities like classical music or chess, but not as well in broad, fluid, complex activities like jazz, entrepreneurship or science. Even in classical music, many of the best players started out with little structure and tried many instruments until they fell in love with one. Only later did they focus and reach the top of the field. Many of the top jazz muscians have no formal training, knowledge of music theory or ability to read music. They played with many instruments and tinkered until they figured them out. They discovered rules and made up their own.

In other fields, having a diverse life experience is a great asset. Steve Jobs said “creativity is making connections”. Many great ideas come from the cross-pollination of different fields. A narrow specialist lacks the breadth of potential connections required to find breakthrough ideas. Richard Feynman loved to draw and play the bongo drums. One of his great contributions to science was Feynman diagrams, which visualize quantum interactions. According to Range, Nobel prize winning scientists are much more likely than lower level scientists to have interests in art, music, theater and other areas outside of their discipline.

CrossFit is the physical epitome of range. This article should be on the reading lists of specialists and Tiger Moms everywhere.

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Jeffrey Howard
December 6th, 2019 at 4:02 pm
Commented on: 191205

245-264-285-305-315-315-315

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Jade Teasdale
December 6th, 2019 at 4:12 am
Commented on: 191205

My hat 🎩 is off to anyone who can hold a 20 min. Plank! I think 5 min. is my PR. 😂 I’m running out of plank variations to work on. Did some weighted ones with a 25# plate.

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Jade Teasdale
December 6th, 2019 at 5:31 am

Planks ✅! Kept DLs light! Legs are toast & I didn’t want to be more sore tomorrow! 😂 Focused on form, control & strong locked out finish.

125-135-145-155-165-175-185

PR is 265! Recent PR 255! Just feeling week! 😂 Sore throat all day! 😷🤧😒

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Erick Lopez
December 6th, 2019 at 2:17 am
Commented on: 191205

255-295-335-375-400 lbs.

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Js Smith
December 6th, 2019 at 2:16 am
Commented on: 191205

10 min plank practice then

55/65/85/105/125/135(3)/135

Wrist starting to ache and affect grip so stopped there.

Did top down lifts to ease up on back, wrist and knees. All have been achy for weeks.

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John Smith
December 6th, 2019 at 1:46 am
Commented on: Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men With Prediabetes

Would like to have seen 12pm-3pm-6pm as a third treatment and compare to 6am-9am-12pm

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Lucas Odum
December 6th, 2019 at 1:33 am
Commented on: 191205

Plank - 45s EMOM for 16 min, 4 min hold at end.


DL - 225, 245, 245, 265

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Lucas Odum
December 6th, 2019 at 1:33 am

285, 305, 315

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Tripp Starling
December 6th, 2019 at 1:21 am
Commented on: 191205

Plank practice ✅

7x5 @ 225# with 3 minutes rest between sets

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Anthony Vella
December 6th, 2019 at 12:59 am
Commented on: 191205

Dbs

90lb each , 1 min high plank 30 second each extremity 4 rounds ,

1 round 90lbs dbs plus 20lb weight vest 1 min high plank , 30 second extremities

2 rounds 90lb dbs plus 57.5 weight vest, 1 min high plank 30 second extremities

Comment URL copied!
Nathan clukey
December 6th, 2019 at 12:51 am
Commented on: 191205

185, 205, 215, 215, 215, 215, 215 (1rm is 275)

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Shane Azizi
December 6th, 2019 at 12:09 am
Commented on: 191205

225, 255, 275, 295, 300, 315, 345 (grip started to slip after 3rd rep) Rx

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Jacob Cram
December 6th, 2019 at 12:03 am
Commented on: 191205

315 all rds

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Nicole Deaver
December 5th, 2019 at 10:21 pm
Commented on: 191205

Planks

Deadlifts

5@ 135/145/155/165/185/195/205


I don’t know why, but I’ve been feeling off (weak & extra tired) the past few days. Maybe I need a long nap!

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Js Smith
December 6th, 2019 at 2:36 am

You’ve been killing it lately. Maybe you’re body wants a little recovery time, or there was too much Thanksgiving dinner like me. 😆

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Nicole Deaver
December 6th, 2019 at 12:52 pm

My diet definitely could be better these days. 😂 I did start working part time at night about 2 months ago so missing a few hours of sleep 4-5 days probably is catching up and isn’t helping either.

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Brendan Mullan
December 5th, 2019 at 10:08 pm
Commented on: 191205

Scaled

10 min planks

Back squats

5 x 20, 70, 90, 100, 110, 120, 130kg

...only realised wod was deadlifts at the end🤦‍♂️

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Antonio Larco
December 5th, 2019 at 9:54 pm
Commented on: 191205

405

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Christian Simpson
December 5th, 2019 at 9:43 pm
Commented on: 191205

Planks 30s EMOM.

135 & 155# warm-up x10

185/195/205/210/215/220/225

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Charlie Pokorny
December 5th, 2019 at 9:21 pm
Commented on: 191205

255 - 295 - 315 - 335 - 345 - 355 - 355

I usually do touch-and-go, but today did controlled descent, dead-stop deadlifts

m/51/5'11"/200#

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Steven Odom
December 5th, 2019 at 8:38 pm
Commented on: 191205

Rx’ed+1 round

225-275-295-315-325-335-345-345

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Coastie Nick
December 5th, 2019 at 8:25 pm
Commented on: 191205

225-275-315-335-355-375(F- only 4 reps)-365

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Hank McKibban
December 5th, 2019 at 8:10 pm
Commented on: 191205

275-315-335-335-350(4)-DNF

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Blas Raventos
December 5th, 2019 at 8:06 pm
Commented on: 191205

395 x 5

345 x 5

275 x 5

205 x 5

135 x 5


lucky to wear that piece of leather.

handstand. grease the groove. 5 sec free standing.

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Nathaniel Robichaud
December 5th, 2019 at 7:48 pm
Commented on: 191205

225-275-315-335-365(2)-315

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Jim Rix
December 5th, 2019 at 7:11 pm
Commented on: 191205

6 min of planks to start, then various 1-2 min planks between sets. Wow.

215-245-245-255-255-265-265#

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Ruben Meier
December 5th, 2019 at 6:47 pm
Commented on: 191205

100/110/115/120/122.5/125/125kg

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Garret Wood
December 5th, 2019 at 6:25 pm
Commented on: 191205

225-275-275-295-295-305-305

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Stacey Thompkins
December 5th, 2019 at 5:02 pm
Commented on: 191205

M/45/6'2"/180#


Planks then deads wow...

225-245-255-265-275-285-295

All dead stop reps

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Amedeo Alessio Cerea
December 5th, 2019 at 4:50 pm
Commented on: 191205

Plank emom 18

Deadlift kg 105-110-115-120-125-130-135

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Michael Arko
December 5th, 2019 at 4:03 pm
Commented on: 191205

200-210-220-230-240-250-260


I think 260 was a PR for 5 unbroken. This was tough after the planks.

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Evan Saber
December 5th, 2019 at 3:53 pm
Commented on: 191205

315

365

405

435

405

405

405

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Matthew Letarte
December 5th, 2019 at 3:45 pm
Commented on: 191205

Deadlift

235/275/295/315/335/360(PR)/225 (x 20)


On the 3s a few weeks ago I hit 365 x 3 so happy with this, although the 5th rep barely went up. OH grip until last set, dropped at top from 295+, belt from 315+. Instead of a 7th heavy set I went with 225 for 20 unbroken, OH grip


Soliciting thoughts - dropping at top vs controlled decent for heavy deadlifts. IMO the pull is harder when done as "singles" (just reset and pull each round) but the strain on the lower back is much less, as is time under tension. I also have read that dropping and resetting leads to greater strength gains for a variety of reasons.


Skipped the planks, will do yesterday's workout tomorrow since I had a 20 hour turn and burn for work yesterday

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Jim Rix
December 5th, 2019 at 7:10 pm

Matthew, my 2 cents...I never drop unless I absolutely have to. There's fitness and strength to be gained from lowering a bar, be it from a DL, a clean, or a press. Plus, as CF is training for life, its rare that we pick something up outside the gym, only to drop it. That said, I agree that the first DL rep is always the hardest.

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Matthew Letarte
December 6th, 2019 at 1:13 am

Thanks Jim, your right I'm losing a significant opportunity!

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Js Smith
December 6th, 2019 at 2:32 am

I’m with Jim on the no drop policy and logic. Granted, my lifts are extremely light in comparison but this method is sound at any scale; try a top down lift. The initial pick is off the rack, step it back, lower to touch the ground. The lift starts there rather than a dead pull from the floor. You still get the lift, the ‘reset’ and TUT but without the drop & the initial pull back strain.

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Gary Carter
December 5th, 2019 at 3:22 pm
Commented on: 191205

Just curious. How many of us only do the online prescribed workout and nothing in addition?

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Matthew Letarte
December 5th, 2019 at 3:49 pm

I can't say nothing in addition, but I have done at least the prescribed workout 95% of the time (I do miss a few here and there) since I started in August this year. I am going to start adding a lifting session (alternating 5-3-1 and Oly) in Feb once we move and I can setup my squat rack at home again. I should also add 20 min of skill session to practice the many, many movements I suck at.

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Christian Simpson
December 5th, 2019 at 4:38 pm

I just started in November but I still do a variety of other workouts. CrossFit doesn't do straight bicep/tricep/chest/cycling workouts so I still incorporate those in at least weekly.


So if the WOD is one of the more cardio type I'll do my second workout as chest and back lifting. If the WOD is lifting I'll go on a 5k run, mountain bike, road bike or paddle board depending on time and how I'm feeling.

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Coastie Nick
December 5th, 2019 at 8:28 pm

Depends on what the posted workout is, but I try to incorporate back squats, deadlifts, and bench press at least once a week.

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Gary Carter
December 5th, 2019 at 9:58 pm

Thank yall for the input.

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Drifting Seahorse
December 5th, 2019 at 2:56 pm
Commented on: 191205

Getting back at it after a long break.


55-65-75-85-95-105-115lbs


3 planks @ 10s each

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Tom Hunt
December 5th, 2019 at 2:51 pm
Commented on: Defining CrossFit, Part 3

A fantastic read, eloquently reiterating the necessity for variance, whilst readily accepting the lack of dominance in any one domain that will be evident by following this prescription. This series is proving to be invaluable reading for trainers of all experience levels.

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Jessica Mullins
December 5th, 2019 at 1:26 pm
Commented on: 191205

55-65-85-95-105-115-125

Good morning everyone 🌞!

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Jonathan Svan
December 5th, 2019 at 1:17 pm
Commented on: Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men With Prediabetes

With this article in mind it would be interesting to see if same health benefits applies to someone already training and eating good but with a regular meal schedule. Any thoughts?

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Hunter Jones
December 5th, 2019 at 2:26 pm

No, the benefits come from time not eating no matter what style of eating you follow.

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Dave DeCoste
December 5th, 2019 at 12:15 pm
Commented on: 191205

225-245-265-275-285-295-305

Completed plank work first.

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Claire Fiddian-Green
December 5th, 2019 at 12:06 pm
Commented on: 191205

12 min planks alternating all limbs, right arm up, leg arm up, right leg up, left leg up, right side plank, left side plank.

Deadlifts 5@ 195 lb., 195, 205, 205, 215, 215, 225

8 minutes additional planks in between deadlifts sets.

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Steven Broz
December 5th, 2019 at 11:41 am
Commented on: 191205

M/49/6’6”/205#


115#, 125#, 135#, 140# x, 135#, 140#, 145#

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Mike Andridge
December 5th, 2019 at 11:34 am
Commented on: 191205

DL

5x110

5x130

3x150

5x180

5x205

5x235

planks 15 min.

m/49/175

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Antoine Vial
December 5th, 2019 at 11:19 am
Commented on: 191205

100-110-120-125-127,5-130-132,5

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Antoine Vial
December 13th, 2019 at 8:07 am

130-132,5-135-137,5-140-142,5

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Sebastien Fitzpatrick
December 5th, 2019 at 11:12 am
Commented on: 191205

405 - 425 - 455 - 495(PR) - 425 - 425 - 425lbs

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Sebastien Fitzpatrick
December 5th, 2019 at 11:13 am

Planks were miserable, bracing for the deadlift was an incredible task. My midline can’t take another day, so cheers to tomorrow..

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Matthew Letarte
December 5th, 2019 at 12:52 pm

Wow 495 x 5 Is insane, congrats!

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Jim Rix
December 5th, 2019 at 7:04 pm

No kidding, Matthew. Tremendous load, esp. after those planks.

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Js Smith
December 6th, 2019 at 2:32 am

Wow, Sebastian! Congratulations

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Steve Day
December 5th, 2019 at 10:48 am
Commented on: 191205

135, 205, 205, 205, 225, 225, 245

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QiHui Xing
December 5th, 2019 at 8:14 am
Commented on: 191205

174CM/74KG:102-120-128-136-140-144-150KG

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Chris Sinagoga
December 5th, 2019 at 2:31 am
Commented on: 191205

Champions Club Scaling Notes


RANT

The order of this is important because it means fatigue is meant to be a factor. Aside from the number of sets of deadlifts, doing planks first will fatigue the midline before the heavy lifting. This is more applicable to a regular workout setting where you are expected to keep technique despite breathing heavy or feeling your muscles burn. In our group setting I like to throw in the planks (or other SLIPS) between sets. I would just do them for longer and immediately before a set. This will also mean the weight on deadlifts is lighter, which is fine. As usual, disregard the rep scheme and set number and go more sets and more reps for people doing light weights.


Check the last few max effort deadlift days for more scaling notes.

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Mike Andridge
December 5th, 2019 at 11:52 am

I should have read your post first. I did the DL's first.

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Chris Sinagoga
December 5th, 2019 at 4:11 pm

A year from now that won't matter one bit!

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Juan Acevedo
December 5th, 2019 at 2:17 am
Commented on: 191205

INTENDED STIMULUS

.

We tend to think about the plank as a positioning exercise. This is not wrong. It is, in fact, a positioning exercise. Fortunately, you can look at movement from all different angles. Today think of planks as a balance exercise. Balance is an expression of the relationship between your center of gravity and your base of support. A back scale is harder than just standing because your base of support is just the size of your foot on the ground, and the center of gravity is all weird-ed out. It is not because your whole weight is on only one leg, you can squat 400-lbs your legs can hold on. In your planks today, aim to make the base of support as minimal as possible. One easy way to do this is by lifting one leg, or one arm, or one leg and one arm. What you will notice is that the smaller your base of support is, the more muscular engagement you will need to have. Again, this is not because your limbs are weak; it is because the relationship between the center of gravity and base of support is now all weird. This is how you get strong here!


Once you have played with that, it is time to lift some heavy deadlifts. If you are feeling good today, let's maximize volume. That means each set of five should be pretty heavy. In this context, you will most probably not be super close to your max; that's fine. Just make sure all your seven sets are as massive as your mechanics can hold. Athletes developing technique can go for sets of seven to ten reps, adding weight while they feel confident they are controlling the main technical aspects of the lift. GET STRONG!


OPTION for planks


Max Gymnastics plank hold, this will be our 1RM for today.

rest 1:30


then


1-2 sets

30% plank hold with right leg in the air (don't support it on the other leg)

without resting switch to

30% plank hold with left leg in the air (don't support it on the other leg)

rest 1:30

25% plank hold with right arm in the air (don't support it behind your back)

without resting switch to

25% plank hold with left arm in the air (don't support it behind your back)

rest 1:30

20% mix plank hold, right leg and left arm

without resting switch to

20% mix plank hold, left arm and right leg



OPTION for deadlifts

5 Sets

10 Slow-Descent KB Deadlifts (set your athlete facing a wall, half a foot away)

4 Sets

8 Double KB Deadlifts (set KB's on top of 45 lb plates, and make your athlete work hard!)

3 Super Sets

6 Seated Good Mornings (load them up)

6 Stiff-Legged Deadlifts

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Steven Thunander
December 5th, 2019 at 1:54 am
Commented on: 191205

Globo scale: as rxed. Most globos have the equipment to do this. If you are in a globo that yells about noise set down pads and lift on to those, controlling your descents. If with only a smith machine do heavy rack pulls in the Smith (not ideal but you work with what you have) and some of the single leg deadlift work below. If without a barbell do dumbbell single leg deadlifts, 5 each leg, building. If you max out the dumbbells do AMRAP sets. Double dumbbell Romanian deadlifts are another alternative. Other work as rxed.

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Bryan Rosen
December 5th, 2019 at 1:35 am
Commented on: 191205

Warm up for 191205:

GENERAL WARM-UP


AMRAP 5

20 mountain climbers

10 bird-dogs

20 jumping jacks

10 broad jumps


SPECIFIC WARM-UP


2 rounds of:

10 single-leg deadlifts with an empty barbell

10-second static hold in set-up + 5 deadlifts with an empty barbell


Build-up

3 sets of 5 deadlifts, increasing in load each set:

Set 1: approx. 60% 1RM

Set 2: approx. 70% 1RM

Set 3: approx. 75% 1RM


Planks

AMRAP 18

Minute 1: High plank

Minute 2: Right hand off the floor

Minute 3: Left hand off the floor

Minute 4: Right foot off the floor

Minute 5: Left foot off the floor

Minute 6: Rest

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