Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Compare to 090414.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.”
what if I can handle 155 for the dead lift, but not the other lifts?
Hmmm…did you miss any of the other WODs lately? 5K? Runs/squats? Filthy 50? Might be a good day to get to one of those, and then come back to DT to christen your new equipment.
Wait…we just maxed our deadlift…why the hell would we be deadlifting again so soon. Couldnt you really mess your back up? Ive always been taught to rest a sore muscle group more than 48 hours. And dont the oly lifts also use a bit of your lower back as well?
Seems like we are being asked to just injure ourselves.
Wait…we just maxed our deadlift…why the hell would we be deadlifting again so soon. Couldnt you really mess your back up? Ive always been taught to rest a sore muscle group more than 48 hours. And dont the oly lifts also use a bit of your lower back as well?
Seems like we are being asked to just injure ourselves.
So scale it.
Sorry to point this out, but a 155 pound deadlift is not heavy and it’s not even a heavy hang power clean. It’s not a light push-jerk, but for an elite athlete it’s not heavy either and the mainsite WODs are aimed at the elite athlete.
If you’re not an elite athlete, scale it.
This is CrossFit, which part of “random” are you struggling with?
Wait…we just maxed our deadlift…why the hell would we be deadlifting again so soon. Couldnt you really mess your back up? Ive always been taught to rest a sore muscle group more than 48 hours. And dont the oly lifts also use a bit of your lower back as well?
Seems like we are being asked to just injure ourselves.
I am still fairly new to crossfit so I am sure others will be much more suited to answer this question than I, but I will give you my opinion. Now the DL is an inclusive lift, it uses every muscle in your legs, your core, your lower back, your upper back, shoulders, and your forearms. So if we were to rest all of those muscles the only thing we could do for the next 48 hours would be bicep or tricep curls on a machine. When an exercise program isolates muscle groups you will always rest each muscle group for a couple of days. But the crossfit program is the complete oposite methodology. Almost every exercise done will activate as many muscle groups as functionally possible. There are no benches, no machines, and no isolation. So resting muscle groups is not an option, because almost everyday we will use atleast some of the same muscle groups as the previous day. If you look at the WOD for tomorrow we will be using almost every single muscle group in the body. The crossfit methodology throws standard exercise “rules” out the window, which is why it works. The people who create these workouts are specialists in this field they understand the physiology of the human body and would never design a workout to extensively harm someone. You are in good hands.
Wait…we just maxed our deadlift…why the hell would we be deadlifting again so soon. Couldnt you really mess your back up? Ive always been taught to rest a sore muscle group more than 48 hours. And dont the oly lifts also use a bit of your lower back as well?
Seems like we are being asked to just injure ourselves.
I am still fairly new to crossfit so I am sure others will be much more suited to answer this question than I, but I will give you my opinion. Now the DL is an inclusive lift, it uses every muscle in your legs, your core, your lower back, your upper back, shoulders, and your forearms. So if we were to rest all of those muscles the only thing we could do for the next 48 hours would be bicep or tricep curls on a machine. When an exercise program isolates muscle groups you will always rest each muscle group for a couple of days. But the crossfit program is the complete oposite methodology. Almost every exercise done will activate as many muscle groups as functionally possible. There are no benches, no machines, and no isolation. So resting muscle groups is not an option, because almost everyday we will use atleast some of the same muscle groups as the previous day. If you look at the WOD for tomorrow we will be using almost every single muscle group in the body. The crossfit methodology throws standard exercise “rules” out the window, which is why it works. The people who create these workouts are specialists in this field they understand the physiology of the human body and would never design a workout to extensively harm someone. You are in good hands.
ummm…im not sure how to respond to this without sounding like a dick . Im fully aware that the DL is a compound lift that recruits many major muscle groups. Thats why its so great! and so potentially dangerous! Believe me I know quite a bit about physiological science. If you overwork your lower back or have incorrect form and injure it..your screwed. Your lower back is such an important tool because its recruited in so many exercises, especially in crossfit.
I would usually expect coach to assign a running or dip/shoulder type work out to allow our lower backs to recover more fully! If you try to work an already recovering lower back (like with deadlifts and oly lifts as is perscribed in this workout)...you could seriously mess yourself up. There is no throwing out this “rule” because it has nothing to do with anyones methodology, its simply our physiology (well without steroids at least).
Most of the time the WOD’s compliment each other nicely and allow the right muscle groups to rest…but sometimes i see examples of this: using the same major muscle group in a similar way in nearly back to back WODS! Maxing our deadlift and then doing MORE deadlifts in the next workout!?!?!? Danger!!!!
Wait…we just maxed our deadlift…why the hell would we be deadlifting again so soon. Couldnt you really mess your back up? Ive always been taught to rest a sore muscle group more than 48 hours. And dont the oly lifts also use a bit of your lower back as well?
Seems like we are being asked to just injure ourselves.
I am still fairly new to crossfit so I am sure others will be much more suited to answer this question than I, but I will give you my opinion. Now the DL is an inclusive lift, it uses every muscle in your legs, your core, your lower back, your upper back, shoulders, and your forearms. So if we were to rest all of those muscles the only thing we could do for the next 48 hours would be bicep or tricep curls on a machine. When an exercise program isolates muscle groups you will always rest each muscle group for a couple of days. But the crossfit program is the complete oposite methodology. Almost every exercise done will activate as many muscle groups as functionally possible. There are no benches, no machines, and no isolation. So resting muscle groups is not an option, because almost everyday we will use atleast some of the same muscle groups as the previous day. If you look at the WOD for tomorrow we will be using almost every single muscle group in the body. The crossfit methodology throws standard exercise “rules” out the window, which is why it works. The people who create these workouts are specialists in this field they understand the physiology of the human body and would never design a workout to extensively harm someone. You are in good hands.
ummm…im not sure how to respond to this without sounding like a dick . Im fully aware that the DL is a compound lift that recruits many major muscle groups. Thats why its so great! and so potentially dangerous! Believe me I know quite a bit about physiological science. If you overwork your lower back or have incorrect form and injure it..your screwed. Your lower back is such an important tool because its recruited in so many exercises, especially in crossfit.
I would usually expect coach to assign a running or dip/shoulder type work out to allow our lower backs to recover more fully! If you try to work an already recovering lower back (like with deadlifts and oly lifts as is perscribed in this workout)...you could seriously mess yourself up. There is no throwing out this “rule” because it has nothing to do with anyones methodology, its simply our physiology (well without steroids at least).
Most of the time the WOD’s compliment each other nicely and allow the right muscle groups to rest…but sometimes i see examples of this: using the same major muscle group in a similar way in nearly back to back WODS! Maxing our deadlift and then doing MORE deadlifts in the next workout!?!?!? Danger!!!!
Good points your making mrfoo, CF is a programme designed to prepare you for any and all eventualities (sp) in life,
For example, If you had some digging to do in the garden and you realised that after day 1 its gonna take another 3 days, do you stop because it might be too much?
Or do you scale the work so that you can get through it?
CrossFit programming will slap you in the face unless you scale… If you think the DT wod is stupid, that’s because it may be beyond your physical ability at present.
So scale… the benefits when you do, will rapidly increase your progress and ability with CF WODs.
ummm…im not sure how to respond to this without sounding like a dick . Im fully aware that the DL is a compound lift that recruits many major muscle groups. Thats why its so great! and so potentially dangerous! Believe me I know quite a bit about physiological science. If you overwork your lower back or have incorrect form and injure it..your screwed. Your lower back is such an important tool because its recruited in so many exercises, especially in crossfit.
I would usually expect coach to assign a running or dip/shoulder type work out to allow our lower backs to recover more fully! If you try to work an already recovering lower back (like with deadlifts and oly lifts as is perscribed in this workout)...you could seriously mess yourself up. There is no throwing out this “rule” because it has nothing to do with anyones methodology, its simply our physiology (well without steroids at least).
Most of the time the WOD’s compliment each other nicely and allow the right muscle groups to rest…but sometimes i see examples of this: using the same major muscle group in a similar way in nearly back to back WODS! Maxing our deadlift and then doing MORE deadlifts in the next workout!?!?!? Danger!!!!
Well I am really not sure what kind of a response you were looking for, you asked a question that implies nothing be perscribed the next day. What should we do after the DL, clean, and jerk workout? Maybe we should see how many rounds of twinkies, swiss cake rolls, and funny bones we can devour in 12 min (all of my favorites BTW). It is impossible to not use the lower back two days in a row never mind 3 days in a row. It is utilized in almost every single crossfit exercise. But I am sure you already know that.
I am not trying to get in some sort of cyber pissing contest with you. You asked a question about programming that fits no where into crossfit. I gave you my opinion of why we would perform DL’s two days in a row but aparently you didnt want an answer you wanted someone to get coach and the phone and have the following conversation with him:
Anonymous: Why the hell would we perform DL’s two days in a row, we are supposed to rest for 48 hrs before working these muscle groups again!
Coach: Because thats what I Rx’d.
Anonymous: But Mrfoo said…
Coach: oh well in that case I would love to change the WOD, what the hell was I thinking posting WOD’s on the internet for free out of the goodness of my own heart. Please tell Mrfoo I am sorry and it wont happen again.
Wait…we just maxed our deadlift…why the hell would we be deadlifting again so soon. Couldnt you really mess your back up? Ive always been taught to rest a sore muscle group more than 48 hours. And dont the oly lifts also use a bit of your lower back as well?
Seems like we are being asked to just injure ourselves.
I am still fairly new to crossfit so I am sure others will be much more suited to answer this question than I, but I will give you my opinion. Now the DL is an inclusive lift, it uses every muscle in your legs, your core, your lower back, your upper back, shoulders, and your forearms. So if we were to rest all of those muscles the only thing we could do for the next 48 hours would be bicep or tricep curls on a machine. When an exercise program isolates muscle groups you will always rest each muscle group for a couple of days. But the crossfit program is the complete oposite methodology. Almost every exercise done will activate as many muscle groups as functionally possible. There are no benches, no machines, and no isolation. So resting muscle groups is not an option, because almost everyday we will use atleast some of the same muscle groups as the previous day. If you look at the WOD for tomorrow we will be using almost every single muscle group in the body. The crossfit methodology throws standard exercise “rules” out the window, which is why it works. The people who create these workouts are specialists in this field they understand the physiology of the human body and would never design a workout to extensively harm someone. You are in good hands.
ummm…im not sure how to respond to this without sounding like a dick . Im fully aware that the DL is a compound lift that recruits many major muscle groups. Thats why its so great! and so potentially dangerous! Believe me I know quite a bit about physiological science. If you overwork your lower back or have incorrect form and injure it..your screwed. Your lower back is such an important tool because its recruited in so many exercises, especially in crossfit.
I would usually expect coach to assign a running or dip/shoulder type work out to allow our lower backs to recover more fully! If you try to work an already recovering lower back (like with deadlifts and oly lifts as is perscribed in this workout)...you could seriously mess yourself up. There is no throwing out this “rule” because it has nothing to do with anyones methodology, its simply our physiology (well without steroids at least).
Most of the time the WOD’s compliment each other nicely and allow the right muscle groups to rest…but sometimes i see examples of this: using the same major muscle group in a similar way in nearly back to back WODS! Maxing our deadlift and then doing MORE deadlifts in the next workout!?!?!? Danger!!!!
Good points your making mrfoo, CF is a programme designed to prepare you for any and all eventualities (sp) in life,
For example, If you had some digging to do in the garden and you realised that after day 1 its gonna take another 3 days, do you stop because it might be too much?
Or do you scale the work so that you can get through it?
CrossFit programming will slap you in the face unless you scale… If you think the DT wod is stupid, that’s because it may be beyond your physical ability at present.
So scale… the benefits when you do, will rapidly increase your progress and ability with CF WODs.
Make haste slowly as the saying goes
Good luck!
Haha I DEFINITELY scale! Even if I think i can do more, i usually stick to the pack work outs and work my ass off on those. when i first started crossfit and didnt know about bradnx i would overwork myself constantly.
Then I found brandx!! yay! It has been extremely helpful! I’m definitely scaling this wod to 95 lbs a lift…maybe less! but still…just seeing max deadlifts…then more deadlifts+oly lifts sends of alarm bells
. Im fully aware that the DL is a compound lift that recruits many major muscle groups. Thats why its so great! and so potentially dangerous! Believe me I know quite a bit about physiological science. If you overwork your lower back or have incorrect form and injure it..your screwed. Your lower back is such an important tool because its recruited in so many exercises, especially in crossfit.