CrossFit | 201230
Wednesday

201230

Workout of the Day

73

Deadlift 5-5-5-5-5 reps

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Comments on 201230

74 Comments

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Manchild Manchild
August 28th, 2021 at 5:54 pm
Commented on: 201230

E4.5MOM


185, 205, 225, 245, 265


(PR: 315, recovering after back injury, last set was tough)

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Clint Michael
February 11th, 2021 at 1:24 pm
Commented on: 201230

225, 315, 315, 315, 315

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Cy Azizi
February 5th, 2021 at 4:23 pm
Commented on: 201230

225,225,225,225,225

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Jeff Chalfant
January 21st, 2021 at 12:07 am
Commented on: 201230

Not rxd, but 5 tough sets of deadlifts still:

5’s:385-385-(dropped singles, no belt)

singles: 435-435 with belt

final set: 405x4 touch n go no belt (tired)


Didn’t eat enough today and went off script because 5 sets of 5 heavy deadlifts always seems to leave me tired for weeks. Maybe I should’ve gone for a 5 rep max today instead. (PR deadlift is 495)

12/10/10 each arm of a 70lb dumbell bent over row afterward....(not to failure)


180/41/69”

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Ralph Keeley
January 11th, 2021 at 1:56 am
Commented on: 201230

M/34/6'/175#


275/315/345/375 (5# PR)/345

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kevin robinson
January 6th, 2021 at 9:11 pm
Commented on: 201230

215,235,250,265,275

Rx

10 pounds shy of Pr

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George Hart
January 4th, 2021 at 8:12 pm
Commented on: 201230

135lbs, 185, 205, 215 and 225lbs


51#

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Nicholas Parsons
January 4th, 2021 at 1:22 pm
Commented on: 201230

115-165-195(x3)


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Lauren Fahey
January 4th, 2021 at 11:40 am
Commented on: 201230

95, 135, 185, 205, 240

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Mick Hatwell
January 3rd, 2021 at 10:42 pm
Commented on: 201230

70/90/100/110/120kg


M47/178/94

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Lindsey Boyle
January 3rd, 2021 at 6:17 pm
Commented on: 201230


(edited)
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Chin-Sheng Chou
January 3rd, 2021 at 3:47 am
Commented on: 201230

285/305/315/330/340

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Morgan Greene
January 2nd, 2021 at 10:22 pm
Commented on: 201230

205-275-295-325-345 (traditional DL)

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Glenn Guy
January 2nd, 2021 at 9:27 pm
Commented on: 201230

Dec. 30 PM:

1x5x165

1x5x185

1x5x195

1x5x205

1x5x225

Extra reps: 2x5x185

M/44/5'6.5"/135lbs

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Lindsey Boyle
January 2nd, 2021 at 8:58 pm
Commented on: 201230

125/155/175/155/125

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James Gentile
January 2nd, 2021 at 3:45 pm
Commented on: 201230

245 - 260 - 275 - 295 - 305 (f) 4 reps, last one was horrible form


Did 12/31/20.

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Nicole Duke
January 2nd, 2021 at 1:18 pm
Commented on: 201230

Forgot to load here. Getting back to it. Was at 105 and then had to take it down to 95 because it was too much to complete the set.


I also had to complete on Smiths Bar.


105-105-105-95-95

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Shaun Stapleton
January 2nd, 2021 at 3:56 am
Commented on: 201230

225-275-315-365-365

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Cor Oz
January 1st, 2021 at 2:19 pm
Commented on: 201230

315-335-355-375-385(4reps)

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Jeffrey Howard
January 1st, 2021 at 3:50 am
Commented on: 201230

M/25/5'8"/160lb

CrossFit AFK


335lb-335lb-335lb-335lb-335lb

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Hank McKibban
December 31st, 2020 at 10:57 pm
Commented on: 201230

275-315-350-365-375


181119: 275-315-335-340(1)-315

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Christian Simpson
December 31st, 2020 at 10:30 pm
Commented on: 201230

WU: 135#/185/205

240#/260/275/295/315

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Mike K
December 31st, 2020 at 7:50 pm
Commented on: 201230

145

165

195

215

305 - 3 reps

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Jim Rix
December 31st, 2020 at 6:46 pm
Commented on: 201230

265-275-285-290-275#


compare to, 181119:

265-280-285(pr)-275-275#


Felt good about this.


58/5’8”/160ish

(edited)
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Sam Meixell
December 31st, 2020 at 4:23 pm
Commented on: 201230

205-215-225-225-225

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Erica McLean
December 31st, 2020 at 4:15 pm
Commented on: 201230

95 105 115 115 125

Hook grip every rep! That's my win for today:D

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Myles Lance
December 31st, 2020 at 4:04 pm
Commented on: 201230

295-310-330-345-365

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Fabian Delaflor
December 31st, 2020 at 3:32 pm
Commented on: 201230

145-165-185-205-225 pounds

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Christopher Buchenholz
December 31st, 2020 at 2:04 pm
Commented on: 201230

M/53/5’9”/168, new to CF

 

Deadlift 5-5-5-5-5 reps

 

115-135-165-185-185#


NOTES:


Reintroducing jump rope, but no single legs yet, still have heel pain.  Pain in left groin from overhead squats and swollen right wrist from falling on Monday.  Felt pain in left scalp in the middle of second set but kept going.

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matthew rhodes
December 31st, 2020 at 12:29 pm
Commented on: 201230

M/35/6’4”/266


275/285/295/305/315

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Damien Hickman
December 31st, 2020 at 4:47 am
Commented on: 201230

Male/48/74kg

80/100/120/130/130

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Lincoln Kerger
December 31st, 2020 at 4:43 am
Commented on: 201230

Pretty sore from yesterday and legs felt weak. Gotta push through anyway.

185-205-225-245-255 (no sacrifice to form)


Dropped the weight back to 225 and did a few rounds of 5 deadlift, 5 C2B pull-ups, and 50 single unders afterwards.

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Tayo Bailey-Duvall
December 31st, 2020 at 3:36 am
Commented on: 201230

F/36yrs/150lbs

155, 175, 195, 215, 235

continued 1reps of:

255,275,295,305

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Js Smith
December 31st, 2020 at 2:33 am
Commented on: 201230

85#/105/115/135/145(3)

Grip fail, getting closer to my old self though.

Compare to was 65#/85/105/125/145

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Jim Rix
December 31st, 2020 at 6:51 pm

Good to see the come back!

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J. NaOH
December 31st, 2020 at 2:27 am
Commented on: 201230

235, 285, 325, 335, 350. Last 3 with straps.

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Kevin Ferraro
December 31st, 2020 at 2:19 am
Commented on: 201230

M/60/5'10"/190


5x5 @ 345

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Kevin Flowers
December 31st, 2020 at 1:57 am
Commented on: 201230

M/55/6’0”/185


Deadlift

5-5-5-5-5


275-295-305-315-325

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Brett Eckles
December 31st, 2020 at 1:39 am
Commented on: 201230

245/265/285/315/315


M/28/6’1”/200

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Parker Grant
December 31st, 2020 at 1:29 am
Commented on: 201230

First time deadlifting today! Really liked it.

115, 115, 135, 135, 135

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Matthew Letarte
December 31st, 2020 at 1:13 am
Commented on: 201230

205-225-225-225-225#

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Matthew Soltys
December 31st, 2020 at 12:36 am
Commented on: 201230

45-75-105-125-125

9daystreak

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Reilly Costello
December 31st, 2020 at 12:19 am
Commented on: 201230

M/31/6'/195


225-245-245-255-255

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Karina Findlay
December 30th, 2020 at 10:54 pm
Commented on: 201230

Rx

115-125-135-145-150

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Courtney Guthrie
December 30th, 2020 at 10:45 pm
Commented on: 201230

135-135-140-145-145


still recovering from shoulder dislocation injury


F/24/5’5/140

CrossFit AFK

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Antonio Alves
December 30th, 2020 at 10:37 pm
Commented on: 201230

Limited equipment, so I did 180130:


7 rounds for time of:

14 dumbbell deadlifts | 2x 14,5 kg DB

14 alternating dumbbell shoulder presses | 9,5 kg DB


SCORE: 17' 59''


A nice WOD with plenty of room for scaling.

6 km run in the morning.

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Scott Wiedmeyer
December 30th, 2020 at 10:35 pm
Commented on: 201230

34 / M / 5'9" / 137lbs


Dumbbells deadlifts 15-15-15-15-15


50lbs


Heaviest DBs I have. Grip couldn't take more than 15 reps.

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Martin Irwin
December 30th, 2020 at 10:18 pm
Commented on: 201230

160-160-170-170-170 KG

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Darin Smith
December 30th, 2020 at 10:03 pm
Commented on: 201230

5 x 5 @ 225 for all

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Coastie Nick
December 30th, 2020 at 9:54 pm
Commented on: 201230

235-305-320-370-390(only 4 reps)


171115: 225-285-315-365-385

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Steve Day
December 30th, 2020 at 9:49 pm
Commented on: 201230

20 min SLIPS


Deadlifts 5x5

225, 255, 275, 290, 300lbs

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Nicole Deaver
December 30th, 2020 at 9:36 pm
Commented on: 201230

Deadlifts

5- 95/115/135/145/155/2-185(F)/155


How frustrating that I could barely lift 185 today when my PR is 230#.

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Js Smith
December 31st, 2020 at 2:35 am

Progress is frustratingly nonlinear. You gave your best for today. Next time you’ll kill it! 😉

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Jim Rix
December 31st, 2020 at 6:52 pm

Some days, you own the bar. Others, it owns you. You’ll re-own it soon!

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Nicole Deaver
January 1st, 2021 at 7:35 pm

Thanks! 😊

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Alex Pettingell
December 30th, 2020 at 8:42 pm
Commented on: 201230

185-205-225-235-245 lbs.

M/30/5’11”/145

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Charlie Pokorny
December 30th, 2020 at 7:48 pm
Commented on: 201230

315 - 345 - 365 - 385 - 400 (4 + fail)

Quads still burning from yesterday

m/52/5'11"/200#

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Steve Day
December 30th, 2020 at 9:51 pm

I'm feeling it too. I sometimes forget how potent an air squat workout can be.

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Kevin Flowers
December 31st, 2020 at 12:15 am

Mine too!

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Joe Conradi
December 30th, 2020 at 6:43 pm
Commented on: 201230

Scaled to:

6 rounds of 12 2x70#DBs deadlifts

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Raffaele D'Urso
December 30th, 2020 at 6:39 pm
Commented on: 201230

ended up with 150kg on the last set and then PRed my deadlift here https://youtu.be/T58WRo2grUc

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Chris Meldrum
December 30th, 2020 at 6:37 pm
Commented on: 201230

Went off script.


Split Jerk 5-5-3-3-3-1-1-1-1


165x5

185x5

195x3

205x3

215x3

225

235

245F

245F


Did all of these from the blocks.  Felt really good going up, especially the triple at 215.  225 was solid as well.  Not aggressive enough on 235, but pressed it out w/o problem.  Just seemed to hit a wall on 245 – gave it a couple attempts each time.  Part of the problem was not getting aggressively under it, but by the end, I was just too fatigued.


47m/5'10"/185

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Erik Dresner
December 30th, 2020 at 6:00 pm
Commented on: 201230

315-335-345-355-355


Compared to 275-295-315-335-355 from last time.


My back started rounding slightly at 355 which was why I didn’t push it any further on the 5th set. Safety before scores!

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Az Native
December 30th, 2020 at 5:58 pm
Commented on: 201230

275,295,305,310,295. Got a little sloppy last couple reps at 310, so dropped back. Felt good though.

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Randy Crooker
December 30th, 2020 at 5:51 pm
Commented on: 201230

5x10 @ 220lbs

220 is all the weight in my garage gym.

m/35/5’-10”/175lbs

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Stacey Thompkins
December 30th, 2020 at 5:24 pm
Commented on: 201230

M/46/6'2"/185#


Trap bar deadlift

240/260/290/310/330#

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John Clarke
December 30th, 2020 at 2:56 pm
Commented on: 201230

205-260-280-290-300 (PR)

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Charles Meyers
December 30th, 2020 at 2:25 pm
Commented on: 201230

155-205-245-270-302.5

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Orlando Garcia Vazquez
December 30th, 2020 at 1:02 pm
Commented on: 201230

analisis:


5-5-5-5-5 deadlift

challenge:

unbroken sets-add weigth each round

25 heavy reps total.

long rest/rounds

load+80%


General:very short

Load:heavy

Reps and distance:low

Duration very short

Movements:

Deadlift-hinge

Scheme and priority: low-task


Class goal:strengh/atp pathway

Duration:3-5 min x round

Mov/Reps/load:

Weigthlift:

5 deadlift low-heavy

Total:

25 min duration

25 deadlift low reps

+80% heavy load:


60 min class: example


3 min brief:


General warm up: 7 min

15-10-5

Kettlebell swing light

HIP EXTENSION

Bend Roa (bar)


ESPECIFIC warm up: 12 min

3 min round

10-8-6 deadlift ass weight each round ligth to miderate to heavy.

2 min rest:


Wod 24 min

6 x 4 min round:

5 deadlift


2 min rest:


Cooldown: 12 min

(edited)
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Tom Whyte
December 30th, 2020 at 10:23 am
Commented on: 201230

120 - 125 - 130 - 135 - 141 (4f)

All in kg

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Павло Яковишен
December 30th, 2020 at 7:23 am
Commented on: 201230

100,110,120,130,135 kg

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QiHui Xing
December 30th, 2020 at 4:38 am
Commented on: 201230

174CM/78KG/29AGE.

:120-130-140-150-160KG.

https://youtu.be/NCz5KAgQNHo

(edited)
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Katina Thornton
December 30th, 2020 at 3:12 am
Commented on: The Case for Keto — Exclusive Preview #4

I wish that humans would just naturally gravitate to the foods that are the healthiest for them and weren't tempted by any other offerings. Think about how simple eating would become. Instead, it is quite the opposite. If you think it tastes good, better spit it out.

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Chris Sinagoga
December 30th, 2020 at 1:52 am
Commented on: 201230

Champions Club Scaling Notes


RANT

This is incredible that we're getting basically half of a book for free here.


WHAT ABOUT THE MOVEMENTS

Deadlift - squatting heavy with an emphasis on the pushing portion of it


WHAT ABOUT THE FORMAT

A high (though not nat) output followed by a rest, and we're looking for stamina to play a factor


TECHNIQUE SCALE

Same format, more reps. Or maybe cleans from the deadlift position instead.


CONSISTENCY SCALE

Find the most weight you can do without the slightest change in your spine, and do 30 reps for time, broken up however you want. Any minor deviation counts as a no-rep.


INTENSITY SCALE

Sprint 50 meters then hit your set of 5 at less than your max. Use the heavy breathing to challenge your position.


MY STUFF

Did sets of 275 and 325 in between cleaning and just general procrastinating


GENERAL FEAR LEVEL: 4

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