60/100/120/140/150/160kg x3 
m/34/177cm/81kg 

215-22-235-245-255-265-275

245, 275, 315, 315, 385, 365, 365
Not good

2x5 @120
3@140
3@150
1@160
1@170
1@172.5
1@175 (fail)

M/27/5'8"/180lb
CrossFit AFK

285lb-325lb-350lb-370lb-405lb-425lb(miss)-425lb(miss) Both times the bar lifted off the ground but I didn't have it in me to keep it going up. 

Board Talk -> Watch "Dissecting The Deadlift"
https://www.youtube.com/watch?v=dBXnS-c5r0Q

GWU (15-minute)
Foam roll hips and hams
Then,
2 sets of:
5-15 GHD hip extensions (good mornings for athletes who do not want to get on the GHD)
5-15 Hanging Knee Raises
25ft Monster band walk, lateral each side
-hold a medball to increase difficulty

SWU (10-minutes)
"Deadlift Set-up Large Group" -> https://www.youtube.com/watch?v=ZW-cRoON2QM

From the L1 Trainer Guide
Practice with a PVC

Establish set-up
„ Hip-to-shoulder-width stance.
„ Hands just outside hips.
„ Eyes on the horizon.

2 to 3 reps each of: (Teach-See-Correct)
„ Lumbar curve maintained.
„ Hips and shoulders rise at the same rate until the bar passes the knee.
„ Hips then open.
„ Bar moves over the middle of the foot.
„ Heels down.
„ Full grip on the bar.
„ Shoulders slightly in front of or over the bar.
„ Arms straight and bar in contact with the shins.
„ Complete at full
hip and knee
extension.

BU (5-minutes)
10-5-5 reps with empty bar and light weight

WOD (28-minutes)
Every 4-minutes starting at 65%
Example Build: 65%-75%-80%-85%-90%-95%-100%

CD (2-minutes)
Laying twist stretch

M/33/5'7"/214lbs/Recovering Rib from Deadlifts

Deadlift 165lbs 2x5
Deadlift 195lbs 2x3
Deadlift 225lbs 2x3

Absolutely did not want to go heavy today, as this workout caused me to crack my rib on the second rep of a 265lb triple. Did this on Wednesday 10/04/23 and probably had up to 300lbs in the tank. Took the beginner option today and focused on form and feeling good about my recovering body. Today was just getting some moderately heavy deadlift pulling volume in. Rib has felt fine lately, but I felt the pulling pressure on my first set at 225lbs. Good boundaries today with recovery. Did some sets of 4 pullups along the way and finished with 5x(1:00) 35lb FarmerCarry. Checked the box as a moderately heavy pull day for moderate volume with no cardio at all. 

305-345/365-375/380-385-390

365#-385-410-430-455-failed second set of 1 @480 three times and called it

105.5-120.5-120.5-120.5-125.5-125.5-125.5 kg

Could have gone for pr and more weight even in previous sets but tried to work today more on form so that hips don't rise before and back stays flat.

M 62 - 180#
Done 10.8.23
DL 5-5-3-3-1-1-1-1
135, 155, 175, 205, 225, 235, 245, 255#

2x 70# db farmers carry: 4x 35m, ~ 30 sec per 35m, w 30 sec rest

Did this two days ago

325 for 1, failed on 335

F/24/155
completed after 10/6 WOD
Rx’d
85/95/105/125/145/155/165/175/185(f)

major new PR @ 175#!! Haven’t done a PR for deadlift since high school, and form had deteriorated over the years, so really dropped weight for a while to focus on form.

275
295
315
365
385 x2
405 
415
315 2x3 (form/drop set)

135-5/145-5/155-3/160-3/180-3/205-1/215-1

120
125
130
135
140
145
150

Modified
--
5x 20 Db DL @ 2x 15,5 kg
--
Peace. 

225-245-275-285-315-0-0

165x15; 205x10; 245x5, 265x5, 275x3, 295x3 - not easy, but also no knee issues and it felt stable - didn't want to risk anything more.

110-120-130-140-150-150-150 Kg

37 / M / 5'9" / 140lbs

190-200-210F-200-210-225-225

225/245/265/295/315/325

M/54/217lbs. 
Deadlift 5x225 5x275 3x305 3x315 1x325 1x345 1x365 reps

275, 295
335, 365
385, 405, 425

39 y/o
177lbs

51 yo F BCS
135-135-145-155-175-195-205PR!!
Very happy! :)

Started (unintentionally) too heavy…
245-295-335-365-385-415-445 (also waited too long too start this last attempt)

44/176cm/176lb

RX
120-135-150-165-175-175-175 kg

245-265-295-315-335-355-370PR 

230326
22-245-275-295-315-325-335

GWU:
2x :30 Banded Hamstring/10 GHD Situps/:30 Pigeon/10 Hip Ext/10 Sqt

SPWU: DL Prog. 
^ Wod weight

Cool Down: Spiderman 

5-125
5-145
3-175
3-205
1-235
1-255
1-260 

10lbs away from my old one rep

Deadlift:
x5: 315, 405
x3: 455, 475
x1: refused to drop weight and just kept tugging at 500lbs until I got tired 🥲

Son(15)
x5: 225, 275
x3: 295, 305
x1: 315, 335, 350

Dead Lifts
205 x 5
225 x 5
245 x 3
275 x 3
295 x 1 Previous PR
305 x 1
315 x 1 New PR! 

295/315/325/335/345/355/365

Modified to 5 reps each weight:
185-205-225-245-275-275-285#
Compare to 230326: 185-205-225-245-265-275-275# (same rep scheme).

Did Chad 1000x week 5 supplemental workout 2 accessory as part of warmup: 3RFT of 15 double DB DL (45# DBs) and 30 Hollow Rock. Forgot to look at the clock but it felt like somewhere around 5 minutes.

135-135-185-185-225-225-225 Rx

70kg, 110kg, 150kg, 175kg, 185kg, 190kg, 194(f)

53yo/219.8lbs/70”
Hex bar low handles
240
250
270
300
350
370
380
high handle singles after
400
405
410 PR

M 53/195/6’
Worked my way up to 315.

5, 5, 3, 3, 1, 1, 1, 1
225, 225, 255, 255, 275, 275, 275, 275

285-325-375-395-405-415-425

230326: 275-320-365-380-390(x3)-410-420

In KGs

170x5 —— 190x5 —— 200x3 —— 210x3 —— 220x1 —— 232,5x1 —— 247,5x1 (failed at knees)

#
#
#
#
264lb

Muito bom! Fiz com PR 264 libras!

335-355-365-385-405-425-465lbs.



*pleasantly surprised with my final lift!

28/66”/180
275-295-315-365-405-410-415

95-100 for 5
110-115 for 3
135-160-180 for 1
PR at 180!💪

Today: 5-225/245 3-265/285 1-315/335/340
3/26/23: up to 330#

M/39/72”/170lbs

as rx heaviest DL @ 175kgs (385 lbs)

95, 135, 185, 225, 275, 315, 365! 

first “heavy” deadlifts since hernia surgery!

Full workout:
Normal warmup of shoulder and back stretches, OHS, GHD sit-ups, hip extensions 
DL warmup 
10x45-115-165#
5x215
WOD
5x245-255
3x265-275
1x285(f)
5x275
Cooldown
5x245-215
10x165-115#

60/5’8”/157

Deadlifts 💪
5x187, 5x198, 3x209, 3x220, 1x231, 1x242, 1x253

Had it in kg and put here in lbs hence the weird numbers

max 48 kg

deadlift e3mom
120-130-140-150_160-170-170 kgs

M/48/6'2"/180#

Trap bar deadlifts with handles down
5 - 300/310
3 - 330/345
1 - 365/385/400

Compare to with same set up
5 - 290/300
3 - 320/335
1 - 350/375/390

125-145-165-175-185-205-215

Deadlift 5-5-3-3-1-1-1 reps
155-165
175-185
205-225-267.5

135x8 185x5 205x5 235x3 255x3 285 305 PR325

Deadlift
5x 195/195lbs
3x 245/265lbs
1x 285/295/310lbs

No belt
275-305-335-355-375-385-395(f)

In my garage while my family was sleeping…had to set it down quietly…and ran out of weight. No belt.

5s: 235, 255lbs
3s: 275, 305lbs
1s: 325, 340, 349.5lbs

225, 245, 265, 275, 295,295,295

225, 245, 295, 350, 375, 395, 410

Technique work to not feel it in my back. Sets of 5 at 95 and 115 for 20 mins. 

5-225
5-245
3-265
3-275
1-295
1-315
1-325

185/185
225/225
275/300/300
m/53/175
for my notes
trap bar handles up.

Deadlift 5-5-3-3-1-1-1 reps
Post loads to comments.
120-130-140-150-160-170-178 kg
8 kg more then last time

L-sit practice

95-115-135-185-205-235-255-285 (ended on a good fail)

225-245-265-285-305-325-375

5-5-3-3-1-1-1
110-130-145-155-175-190- 200

Loads in kilos 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Single modality, weightlifting. Squatting with an emphasis on pushing and midline stability.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

FORMAT/MOVEMENT QUESTIONS
Do I want to make the 1-rep max the priority, or do I want to max out at the 5 and 3 rep weights also?
Is my technique good enough to merit doing a 1 rep max?
How picky am I going to be about the number of sets at each rep scheme?

NEW TO CROSSFIT SCALE
Same format, just do like 10+ reps as each set

MY STUFF
Did 4 rounds of 50 squats and 75 double unders. Either 8:53 or 9:53. Spicy for sure

GENERAL FEAR LEVEL: 4

Globo wod: as RXed for most. If noise is an issue use mats under the plates. If a Smith machine is all you have do heavy rack pulls.  Dumbbells sub dumbbell Romanian deadlifts 5-5-5-5-5, or single leg deadlifts 5x5 each leg. If you max the available dumbbells do AMRAP sets.  Novices can do regular dumbbell deadlifts as a scale.