5×5
Five by five. We’ve done this before (many times actually) but I thought it was time to explain what we’re really looking for here. Are we testing a 5 rep max? Well, we might get there, but it’s not necessarily the intent. CrossFit is naturally competitive, which is great. But using the competitive atmosphere to push ourselves often times gets confused with the urge to “test” ourselves every day. In sports, there’s a difference between training and competing. No high level athlete competes at the top of their game every single day. They have to spend time training in between those competitions. We tested our 1rm deadlift last week. Today is a training day. (If you didn’t test last week and would like to today, let us know!)
So where does that leave us today? We want 5 hard sets of 5. If my 1rm deadlift is 400#, I’m not counting any sets below 300# as working sets. Does that mean I start at 300#? Of course not. I still warm up to it, but those are warm up sets that don’t count towards my work sets. This takes time. It’s why warming up quickly is so important with typically heavy movements like deadlifts and squats. Is this the best way to find a 5 rep max? Nope. It’s probably going to tire you out before you get there. That’s ok. Not all progress is linear.
Today is a training day.
STR:
Deadlift
5-5-5-5-5
WOD:
21-15-9
deck squats to plate
push ups
*Schedule update: We will be closed Monday for MLK Jr. Day.
DL: 215#– just beginning to get comfy with switch grip. 1RM = 255#
WOD: 7:46 Rx
Fun little workout. It was fascinating to start to *fail* the deck squats in the last set; like, getting from the ground to basically a squat position and not quiiiite being able to turn that into a jump onto the plate. Ooookay, back on my back again.
KP helped me modify a few things today to rest my forearms. They’ve been acting up lately… (Thanks KP!)
Strength: 5×4 back rack lunges- 160#. First time doing these outside a wod. Stability is tricky.
Wod: 5:19 with GHD back extensions instead of push ups. Those weren’t fun, but deck squats were!
Deadlift: 375# these felt good
Wod: 6:53
Your deadlifts are animalistic mike, nice work!
Thanks Fuzzy!
DL: 195#
WOD: 9:20
Happy early birthday Em! 630 nice work on hump day!
DL: 375# PR
These felt good surprisingly.
WOD: 5:14 RX
Deck squats are getting there.
DL: 205# (tie for PR)
WOD: 7:43 — what is an Rx deck squat? anyway, that was fun pushup timez
Barbell Club!
Clean Complex:
1 Squat Clean – 1 Front Squat – 2 Split Jerks
185, 195, 205, 205, 215, 225
5×3 Clean pulls @110% of 1RM squat clean:
275
I sweated my ass of at this. Lots of fun.
DL: 315#, think I need a rest day because this was heavy
WOD: 4:54 Rx