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Fstyle 02-23-2003 02:22 PM

Who can deadlift twice there body weight? And do it 12 times?

Iam 200 lbs. Thats 400lbs!

Patrick Johnston 02-23-2003 06:52 PM

I'm good for about 400 lbs. one time. Then it is nap time for me. Most will have to adjust this weight (me included) but there are some animals out there that will be doing this workout with 2x bodyweight.

Don Milliken 02-24-2003 01:39 AM

If anyone over 140lbs. does even one round of this workout, with load as prescribed and with no rest between elements, they are my official relative strength-endurance hero.

Coach 02-24-2003 04:00 AM

We've got a parcel of them in the 180-200 range and, yes, they'll rest, but not long for the clock is running!! Management of work rest intervals is a critical physical/mental skill.

One of our beasts(or do I mean best?) David Kulbarsh, routinely takes the day through superior interval management. He was our low seven minute 1K row, 45lb X 50 rep thruster, 30 pull-ups champ by rowing a slow 1K. It was fun to watch because he mowed down from behind several "superior" but on that day "not as smart" athletes.


Don Milliken 02-24-2003 06:03 AM

Coach,

Wow, it's motivating to hear that people are hitting those kind of numbers. I've got work to do!

I used 100kg (~1.25x bw) for the DLs and subbed 260 skips on the rope (approx. 2 min) for the 1 mile ride. I got 4 full rounds and got to skip #67 in the 5th round.

Killer workout. Thanks Coach.

Scott Shafer 02-24-2003 02:34 PM

I just got my @ss handed to me by today's WOD. I am even more out of shape than I thought.
3 full rounds in 20 minutes:
Pushups: 18, 12, 8
Bike: 1 mile x 3
DL: 135 x 12 x 3

Yes, I sandbagged a bit (not by much, sadly), but I'm trying to follow the "consistency first" rule, then up the intensity.


Coach 02-24-2003 03:06 PM

Brilliant, Gentlemen. You clearly get it. Believe it or not so many have extraordinary difficulty with substitutions and, as Scott, so aptly put it, the "consistency rule". These two notions seem to be the greatest difficulty to full implementation of our program.

The point needs to be made that the substitutions don't necessarily imply or represent a diminished training effect. That is the whole point of the "theoretical template" notion presented in the February CFJ (CrossFit Journal).
Were I to suggest that only and exactly the WOD yielded the fitness we desire I'd be undermining the very notion of randomized/unknowable physical challenges optimizing fitness.

Thank you!!

don 02-25-2003 11:58 AM

Coach, is it ok to use wrist straps for heavy movements such as the DL's.

Patrick Johnston 02-25-2003 05:41 PM

The answer will be no. Sorry. :happy:

Janet Fisher 03-03-2003 04:09 PM

Oh. (And I was so happy to do bodyweight-5lbs on Sunday's workout.)

Are there any extra exercises to get the hands/forearms strong enough for a bodyweight deadlift (rather than wait impatiently for the hands/forearms to catch up with the back/hams/etc)?

Daniel Ramos 03-05-2003 01:28 PM

Ok, I'm gonna do this wokout tonight. I'm pretty sure I could do the double body weight deadlifts since I weight about 164 and have done it before for 20 reps. The thing is this; if I do it I have no doubt in my mind I will only get 1 round and maybe start the second set of deadlifts within the 20 minutes (big maybe,I'll probably get the first round done in unde 10 and spend the rest of the time trying to get of the floor).

Any how my question is... would it be beter to do this or to lower the weight to 1.5 body weight and have a chance at maybe 3 rounds during that time? What is more inportant in this case, the volume or the intensity? I am leaning towards lowering the weight, either way will kill me, but just in a slightly diferent way.

happy training
Daniel

Coach 03-05-2003 04:19 PM

Daniel,

The idea for the higher load is twofold: we get exposure to a higher load at a higher heart rate and secondly it encourages/demands interval management, i.e., deliberately choosing when and for how long to rest. What seems frustrating - standing around trying to get it together before continuing - is a critical mental and physical skill. This component is missing in even super rigorous workouts that allow for constant movement.

Both approaches are equally legitimate but train for different adaptations and demands.

Coach 03-05-2003 04:55 PM

Don,

Your question is a natural one but, alas, Patrick's answer though terse, is the correct one.

Let the grip be the weak link - work without benefit of straps - and several things will occur:

1. Your deadlift will not become what it might have been otherwise.
2. Your grip will become what it could never be with the straps.
3. Your deadlift will eventually exceed, substantially, what you'd have thought possible without straps - even if you are a ten year veteran of competitive powerlifting, you will be surprised at the grips development.
4. You will be working functionally letting the weak links manifest and correct naturally. We can't ask for more than that.

wrist straps=grip weakeners

Daniel Ramos 03-05-2003 06:10 PM

IHATE IT WHEN I'M RIGHT:angry:!!!

I decided to go with the heavier weight and see what happened. I warmed up to 330 (164*2 rounded up) it felt heavy and kind of intimidating since I hadn't done regular deads in close to two years (lots of cleans and snatches though). So I started and when I got to the deads I was predictably winded since I tried to go pretty fast on the bike. The set of twelve became a collection of loosely connected singles, doubles and triples but I finished the reps and flopped to the floor. There I started the second set doing push ups in the same spot where I had fallen. The second mile was quite a bit slower. When I got to the deadlift again I had 3 minutes left. Decided to wait a minute for my heart rate to lower. After the rest I tried to start my set hoping to get at leas 6 more but my legs just wouldn't tense up enough to get the bar going. Rested 30 more seconds and tried it again.... no cigar.
So time ran out on me and as I predicted I was left half way through my second round (ok maybe a third of the way).

Self fulfilling profesy:sad:

happy training
Daniel

Matt Midcap 03-06-2003 12:53 AM

Janet - I'm with you. I have a lot of catching up to do! I feel like a wus compared to these other monsters:sad: I'm 170. Did it with 175. I'm a little scronny I guess. I am seeing results though, even though I've only been doing CrossFit for about 8 weeks. I'm sore - but pumped! But I plan on working hard and catching up to these He-men:proud:

Great workout Coach and very impressive guys!

Matt


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