Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 080906.
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.
Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.
Puppies:
Scale the weight back and drop the sets as shown above.
As RX’d
Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.
Puppies:
Scale the weight back and drop the sets as shown above.
Also, if you are not comfortable with the exercises do the following buttercup workout:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)
This is going to take some pre-planning on my part, figuring out the scaling and since I only have one bar, making sure I have plates ready to go for the transitions.
I have a membership to a fancy gym. This is going to take some planning for me as well.
Doing circuits is going to be difficult. And my home is too small to be putting bars in it. The equipment issue is back again (sigh)
Deadlift: 1x body weight—88 kg
Clean: 1/2x body weight—44 kg
Shoulder press: 1/3x body weight—30 kg
17:20
Scaled for weight (down by 1/3) and reps, and subbed shoulder press for bench press since I don’t have a bench (adjusted weight based on the ratio of Petranek fitness standards for Level 2). Good workout, was on the metcon edge the whole time and muscle edge for the D/Ls. Next time will try 8-7-6-5-4-3-2-1 rep scheme, I think the prescribed rep scheme would be train wreck but I can do a bit more work than the 10-8-6-4-2 without things getting too ugly, and I liked the weights.
Had trouble getting enough bars at gym - I did the following weights - I weigh 53kg..
Deadlift - 50kg
Bench Press - 30kg
Clean - 25kg
I got about halfway through the workout and stopped. I’m not confident on cleans yet and am also dealing with some lower back problems. Nothing felt quite right and I had that nagging feeling I was going to get injured if I kept going. I feel like the weights weren’t heavy enough but I didn’t have the confidence with my technique.
Did some ring dips and push ups etc for a while afterwards.
QUESTION: What is the best way to go for the 2nd, 3rd etc rep on DL/Cleans etc when the plates are not the same diameter as the large full size ones? Ie the 20k are big, but then the 10, 5, 2.5 get smaller and smaller, so you can’t tap them on the ground as you go, hard to get the same lowering point each time etc? Any ideas on how to approach this would be great. Not sure if I should lower to the floor, and reset, and go again, or hold the weight above the ground and continue?
Curiosity then got the better of me and I continued with some singles to find a 1RM:
220 x 1
242 x 1
264 x 1
286 x 1
297 x 1
308 x 1
First time I have deadlifted > 200 lbs without a belt, so I was VERY HAPPY but
Cashed out with 15 situps, 6 pull ups and some stretching (about to do some more stretching before bed).
@ Roquen - 10 reps of Dedlift at close to bodyweight is great stuff!
I fund when using weight discs smaller than ‘standard’ I still do them off the floor - mainly because I figure that for the benefit of a reduced weight, I have to accept the cost of a greater range of motion. So I still maintain good form, but have to lower myself further to get into the proper position. That’s my take on it anyway.
QUESTION: What is the best way to go for the 2nd, 3rd etc rep on DL/Cleans etc when the plates are not the same diameter as the large full size ones? Ie the 20k are big, but then the 10, 5, 2.5 get smaller and smaller, so you can’t tap them on the ground as you go, hard to get the same lowering point each time etc? Any ideas on how to approach this would be great. Not sure if I should lower to the floor, and reset, and go again, or hold the weight above the ground and continue?
When I’ve had to do this, I’d stack some weights up underneath both ends to use as touch plates . . . so that at the bottom of the deadlift I was at the same height as if I’d put the 20kg plate on there.
I have a membership to a fancy gym. This is going to take some planning for me as well.
Doing circuits is going to be difficult. And my home is too small to be putting bars in it. The equipment issue is back again (sigh)
But I’ll be creative !
I know what you mean! I have my best luck at 6am in the morning. No problems so far!
Ugh!!! Linda kicked my tail!!! I can see why it’s called “The Three Bars of Death”!
Body Weight 170 lbs
Scaled Weight for Linda:
Deadlift 135 lbs
Bench Press 135 lbs
Clean 95 lbs for the 1rst two rds and dropped the weight to 65 lbs the rest of the way (Note to self, learn and practice Cleans before trying this again. I don’t know what the heck you would call what I was doing!)
