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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-29-2008, 11:31 AM   #1
michael Galietta
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rationdale on recent deadlifts

I am in week 3 of Crossfit. I wonder why we did Mr. Joshua on Wed and then heavy deadlifts today...hoping you more experienced Crossfitters can shed some light for me?

When I did Mr. Joshua I knew I could not do 250 x 15 reps for 5 rounds, especially while winded...my max is 300 x 2. So I was faced with a choice...back off the weight or do the prescribed 250 for what I could. Since my cardio is better then my strength I did 250 5 x 5 on Wed...I must have guessed wrong. Then I went heavy again today but backed off a bit to about 90% of what I could do to "baby" my back a bit.

Most things I have read in the past say heavy deads are better once every week to 9 days or so?

I have read in the posts to trust the WOD so I am not complaining...just want to hear the rationale. I am guessing Wed was more endurance geared and today's heavy deads are working different pathways. My back would be fatigued today even if I did the 5 x 15.
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Old 11-29-2008, 11:33 AM   #2
Richard Doughty
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Re: rationdale on recent deadlifts

wow portand maine
me too
what gym to you go to ?
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Old 11-29-2008, 11:45 AM   #3
michael Galietta
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Re: rationdale on recent deadlifts

Richard...I have a sweet home set up with 300lbs. of Oly weights and a power rack. May need to buy more weight soon! At work we have a good old school gym with all the weight and equipment you could ask for. I am in law enforcement so I keep my location specifics on the "down low."
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Old 11-29-2008, 12:44 PM   #4
Richard Doughty
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Re: rationdale on recent deadlifts

nice
as soon as i graduate college and buy a house im building my own set up
i want bumper plates now
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Old 11-29-2008, 12:53 PM   #5
Doug Blankenship
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Re: rationdale on recent deadlifts

Michael, there is no method to the madness (Insert Sarcastic Face), variety is key and should be expected when doing CF. You seem to be comparing CF to the routines of a BB or PL? Yes/No?

That is not what CF is about, follow what is posted on the main page, try to do it as RX'ed. If you can't then scale it back a bit but doing 12 heavy lifts does not equal 50 lighter lifts.
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Old 11-29-2008, 01:39 PM   #6
michael Galietta
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Re: rationdale on recent deadlifts

Yes...reading about bodybuilding/powerlifting schedules is where I see the 7 to 9 day info
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Old 11-29-2008, 01:52 PM   #7
Donald Lee
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Re: rationdale on recent deadlifts

If you CrossFit consistently, your work capacity flies through the roof. You are able to work out the same muscle groups more often. Also, the weights are so light that it doesn't require as much recovery time as if you were lifting heavy. You can do metcons while sore pretty easily, but it gets a lot harder to go 100% with heavy weights if you're sore.

Your body is probably not ready yet to handle all the lower back work. It takes time.
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Old 11-29-2008, 03:55 PM   #8
David Meverden
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Re: rationdale on recent deadlifts

I agree with Donald; your work capacity will increase. But be careful as your body adapts. I'm wary of high rep deadlifts as my first Diane (with scaled weight) left me CRIPPLINGLY sore. For over a week I was in pain any time I wasn't lying down on my back.

A few months later I did it again at the same weight and was moderately sore for about 2 days.

And while there is something to be said for occasionally just toughing it out at the Rx'd weight, a better general philosophy is to scale to the SPIRIT of the workout. If you have to do 100 reps of it then it isn't meant to be THAT heavy, and you should choose a similarly "not that heavy" weight.
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Old 11-30-2008, 04:23 AM   #9
michael Galietta
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Re: rationdale on recent deadlifts

Good advice, folks...thanks!
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