CrossFit | 210915
Wednesday

210915

Workout of the Day

41

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.


Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Comments on 210915

43 Comments

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Jeff Chalfant
October 7th, 2021 at 2:38 am
Commented on: 210915

3-405

2-415

2-425

2-430

1-435

1-440

1-445

450

1-440


no general warmup, 20-25 good mornings with 53lb. build up of 10x45, 10x95, 6x155, 3x205, 3x245, 3x295, 3x335, 3x365


hamstrings still super sore from bw back squat workout...


182/42/176cm

(edited)
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Mario Cruz
September 29th, 2021 at 10:58 pm
Commented on: 210915

3x135

2x165/195/225

1x255/285/315/335/340(F)

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Manchild Manchild
September 27th, 2021 at 4:47 pm
Commented on: 210915

E2MOM, on MaxRack


185,

205, 225, 235,

255, 265, 275, 285, 295(f)

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Paul Kitsawad
September 27th, 2021 at 4:34 pm
Commented on: 210915

M/49/5’7”/150

300-320-335-350-360-370-375-385-390PR

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Leonel Manzilla
September 24th, 2021 at 6:01 am
Commented on: 210915

It was a banger


Male 23y 175cm 83kg


365


385

385

385


405

425

425

425

425

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Dan Morris
September 21st, 2021 at 3:02 pm
Commented on: 210915

225-245-265-285

295-305-315-325-335


42 / 6’0 / 190

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Courtney Guthrie
September 20th, 2021 at 7:53 pm
Commented on: 210915

I didn’t have enough time to do the whole workout today. It was real quick.


build up 5-5-5

75-95-115


rep scheme:

3-2-1

135-175-185


F/24/5’5/140

CrossFit AFK

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Morgan Greene
September 20th, 2021 at 11:44 am
Commented on: 210915

345-365x3-370x5

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Jeffrey Howard
September 19th, 2021 at 10:08 pm
Commented on: 210915

M/25/5'8"/155lb

CrossFit AFK


335lb-365lb-365lb-365lb-405lb-405lb-405lb(miss, didn't even budge haha.)385lb-385lb

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Damien Leroux
September 19th, 2021 at 6:28 pm
Commented on: 210915

3 - 125kg v

2 -128,5kg v

2 - 132,5kg v

2 - 137,5kg v

1 - 141kg v

1 - 145kg v

1 - 151kg v

1 - 157.5kg

1 1 160kg v


https://youtu.be/VjNI6NpKWkg

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Kyle Buchanan
September 19th, 2021 at 3:35 pm
Commented on: 210915

3 @ 130

2 @ 140 150 160

1 @ 170 180 190

Called it there

In KGs

😀

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Phill Kiddoo
September 18th, 2021 at 7:47 pm
Commented on: 210915

315-345-355-365-385-405-415-425!

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Sam Meixell
September 18th, 2021 at 3:05 pm
Commented on: 210915

250-260-270-280-290-300-310-320-330 (PR)

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Lance Gloyer
September 17th, 2021 at 1:01 am
Commented on: 210915

400#

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Albert Kombe
September 17th, 2021 at 12:33 am
Commented on: 210915

225lbs, 275lbs, 295lbs, 315lbs, 335lbs, 365lbs, 385lbs, 405lbs, 415lbs

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kevin robinson
September 16th, 2021 at 3:50 pm
Commented on: 210915

Male, 49 y/o, rx


just went by feel today, just under 85% of one rep max

205 x 3

215 x 2

225 x 2

240 x 2

250 x 1

260 x 1

275 x 1

290 x 1

310 x 1

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Christian Simpson
September 16th, 2021 at 3:45 pm
Commented on: 210915

255,275*3/295,300,305*2/315,320,325,330f

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Chin-Sheng Chou
September 16th, 2021 at 10:16 am
Commented on: 210915

RX,

275/

295/315/335

355/365/380/390/400

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Richard Ramirez
September 15th, 2021 at 10:54 pm
Commented on: 210915

~ 135 | 185 | 205 | 255 | 265 | 275 | 285 | 295 | 300 ~


Had to remind myself to pull thru my heels to keep that lower back from rounding…Much better pull with that final 300…Thx for the post hurricane Nicholas workout! 🌬💨🌧🌨🌊

(edited)
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Steve Day
September 15th, 2021 at 10:52 pm
Commented on: 210915

275, 295, 305, 315, 325, 325, 320, 320, 315 lbs

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Talon Sprouse
September 15th, 2021 at 10:42 pm
Commented on: 210915

135x9

185x5

225x3

275x2

295x2

305x2

315x1

335x1

345x1

365x1

385x1

395x1

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Sam K
September 15th, 2021 at 10:30 pm
Commented on: 210915

Limited by the weights I have at home


6x5 deadlifts @ 385lbs


M/30s/225lbs

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Antonio Alves
September 15th, 2021 at 10:22 pm
Commented on: 210915

Only 2x 15kg DB available, so I did:

--

DB Deadlift:

10 X 1 minute AMRAP sets, 2 minutes rest.

SCORE: 23 / 23 / 24 / 25 / 24 / 24 / 24 / 26 / 25 / 30

--

20 km bike ride in the morning

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Coastie Nick
September 15th, 2021 at 8:18 pm
Commented on: 210915

320-340-360-380-400-410-415-422-427

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Coastie Nick
September 15th, 2021 at 8:18 pm

427 new PR

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Brian Louchis
September 15th, 2021 at 7:44 pm
Commented on: 210915

3x: 165

2x: 205-235-255

1x: 285-295-305-315-320

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Nicole Deaver
September 15th, 2021 at 6:28 pm
Commented on: 210915

135-145-155-165-175-185-200-205-215


Ugh everything felt heavy today!

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Jim Rix
September 15th, 2021 at 5:05 pm
Commented on: 210915

My deadlift form has stunk of late; I think I’m opening/straightening my knees too fast, making it more a straight legged deadlift. So I went for volume with moderate weight: 9 sets of 5 reps

215-215(7)-215(7)-225-235-245-245-235-215#


58/5’8”/153

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Charlie Pokorny
September 15th, 2021 at 4:54 pm
Commented on: 210915

x3: 405

x2: 415 - 425 - 435

x1: 445 - 450 - 455(fail) - x - x

445 went up slow and then 450 went up very slow and there was not much left after that

m/53/5'11"/200#

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Jim Rix
September 15th, 2021 at 5:07 pm

Still…not shabby at all.

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Jonathan Elmore
September 15th, 2021 at 4:29 pm
Commented on: 210915

135-185-205-225-235-235

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Stacey Thompkins
September 15th, 2021 at 4:19 pm
Commented on: 210915

M/46/6'2"/180#


275#

295/305/315

330/345/355/365/375

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Randy Crooker
September 15th, 2021 at 3:40 pm
Commented on: 210915

295-300-305-310-315-320-320-325(f)-315-320lbs

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Charles Meyers
September 15th, 2021 at 1:44 pm
Commented on: 210915

Deadlift 3-2-2-2-1-1-1-1-1 reps

245-265-280-290-310-320-332.5-337.5-352.3

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Jeffery Powell
September 15th, 2021 at 1:42 pm
Commented on: 210915

135

155, 165, 170

175, 185, 195, 205, 210

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Matthew Moran
September 15th, 2021 at 1:29 pm
Commented on: 210915

275-295-305-315-335-345-355-365-375

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John Clarke
September 15th, 2021 at 12:20 pm
Commented on: 210915

200-220-230-260-270-300-300-300-300

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Mike Andridge
September 15th, 2021 at 11:32 am
Commented on: 210915

180/200/220/240/260

Felt very lite headed. Stopped

Technique felt off this AM

M/51/170

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QiHui Xing
September 15th, 2021 at 10:11 am
Commented on: 210915

174cm/75kg/29age.

:140-145-150-155-160-165-170-175-180KG.

https://youtu.be/q1uWVhXdoE0

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Steven Thunander
September 15th, 2021 at 2:42 am
Commented on: 210915

Globo scale: Most people will be able to do this as Rxed. If noise is a concern lower down with control and put pads under the plates. Failing that do rack pulls off of pins in a squat rack as low to the floor as possible. If you are at Planet Fitness or somewhere where only a smith machine is available lets load that up and do rack deadlift pulls, then do dumbbell deadlift work. If only dumbbells are available work up to the heaviest dumbbells then do AMRAP sets. Otherwise if they are too light do dumbbell single leg deadlifts or stiff leg deadlifts, working up to maxing the dumbbells, then AMRAP sets if you max out.


Bodyweight/equipmentless sub: If you have a heavy rock or something heavy lying around (like a couch or bed) deadlift that, for reps if necessary. Failing that do supermans, single leg curls on an object, strict pullups, and 9x 50m sprints all out, on a hill if you have one near you.

(edited)
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Chris Sinagoga
September 15th, 2021 at 1:24 am
Commented on: 210915

Champions Club Scaling Notes


RANT

Imagine yourself doing a deadlift without any weight. You have your hands down by your sides, bend at the hips, knees, and ankles to get your hands down towards the middle of your shin. Now imagine yourself doing the same thing, except with your hands up in the air or out in front of you instead of down by your sides. What movement do we have there? A squat is a squat, no matter where our hands are and no matter how low we go. The way of getting out of the bottom of a squat is by pushing with your feet/hips. The way of getting out of the bottom of the deadlift is by pushing with your feet/hips. Focus on doing that, slowly if needed, and your bar path will usually turn out to be pretty straight.


WORKOUT THEMES

High output followed by a long rest/full recovery. Squatting with a very heavy weight, extra emphasis on midline stability.


MAIN DECISION

Is my technique good enough to go for a 1 rep, or would doing more reps at each set be the best bet?


TECHNIQUE SCALE

Same format, 10+ reps at each set


CONSISTENCY SCALE

10 sets of:

30-sec hold at the bottom of the deadlift, use a weight that feels round around 20 seconds


INTENSITY SCALE

As is, do a short sprint or burpee set before each deadlift set, do more reps if needed


INJURY SCALE

Upper-body - lower-body scale, just sub squat jumps for deadlift, or one-arm dumbbell front squat

Lower-body - AMRAP in 15 minutes: 20 hip extensions, 30-sec plank


MY STUFF

Worked up to 385, got 395 to the shins then pansied out, then tried 405 and it didn't budge. Not pleased in the end with my strategy.


GENERAL FEAR LEVEL: 3

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Grant Shymske
May 17th, 2020 at 1:55 pm
Commented on: Dissecting the Deadlift

Setting the standard for coaching excellence. The red shirts are phenomenal, and James in particular is truly inspirational.

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Steven Kockelman
May 23rd, 2020 at 10:34 am

Great coaching. Loved it!

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