Why not 1RM?

7
Dec

Why not 1RM?

We get to test our 3RM deadlift today. I’m a firm believer that it’s much better to test your 2-3RM than a 1RM. There’s a few reasons. One is safety. If you lift it once, you can gauge whether or not it will be possible to do another rep. If you’re going for a max load for 1 rep, there’s nothing to help you gauge if you’ll make it or not (which could lead to injury).

Another reason is that working in the 90-100% range will still increase your 1RM, even if you never lift your 1RM. You’re recruiting the same muscle fibres and you’re doing more reps getting more practice. And more practice will result in more neurological adaptations.

There are benefits to working with 1RMs, but those are mainly for athletes specializing in powerlifting. For our average CrossFitter looking to improve their general fitness, sticking with 2-3 heavy reps is just great.

Deadlift – 3RM

AMRAP in 7 min
3-6-9-12…etc.
KBS (70/53#)
Walking Lunges x2

IMG_7519

35 Responses

  1. Christie

    Deadlift – 3RM
    #85-95-105-115-130-140
    PR of #10… Which only would have been #5 except Kevin said ‘add 5’ and I added 10 ha. I swear I can add.

    AMRAP in 7 min
    3-6-9-12…etc.
    KBS (35#)
    Walking Lunges x2

    Score :119. This felt horrible… My arms were dead and knees wanted to burst on lunges BUT happy I kept moving for most part.

    Thanks Kevin!

  2. CrossFit 720 in Denver

    Group Mobility
    Group WU
    Row 250m, 25 DU, 15 OHS
    Banded side Lunges, Banded Bear Crawl and other things

    Front Squats 3 sets 2.2.2 reps @80%. 10 seconds between reps, 2 minutes between sets.
    105-115-125#
    Back Squats 3 sets 2.2.2 reps @80%. 10 seconds between reps, 2 minutes between sets.
    115-125-135#

    WOD: For Time
    4 Rounds
    20 Wall balls @12#
    15 Box jump overs @ 20″
    5 Bar Muscle Ups (10 Pull-ups/ring rows)

    Time: 12:54

  3. Jose

    WU x 1 + 15 Kbs
    I did my first strict 4 pull ups today 🙂

    Deadlift 3RM
    110-125-145-165-185(PR)-200

    WOD
    KBS 53lbs
    Total: 145 reps

    Great WOD.

  4. Steph H

    Mob
    WU x1
    15 KBS (25#)

    Group mob

    Deadlifts 3RM
    WU @ 125#
    145-165- 175- 185- 195- 200#(PR)

    AMRAP 7min
    3-6-9-12-15-etc
    KBS (40#)
    Walking Lunges x2
    Total: 138 reps

  5. Hannah

    M+WU
    Group mob

    Deadlift 3RM
    70-85-95-105-115-125-135-155lb
    20lb PR 🙂

    AMRAP in 7mins
    3-6-9-12-15…
    KBS 40lb
    x2 Walking lunges

    164

  6. Cara

    Deadlift 3RM
    125-150-175-200-215-225#
    actually didn’t mind deadlifts today and think I could have done more!

    WOD Rx:
    182 reps

    round of 18, made it to 29/36 lunges

  7. Frankie

    WUx1 + 15KBS
    Group mobility

    Deadlift – 3RM
    245-295-355-385-405
    5# PR

    AMRAP in 7 min
    3-6-9-12…etc.
    KBS (@53#)
    Walking Lunges x2

    Total reps: 147

  8. – Mob
    – WUx1 + 15 KBS 53#

    Deadlift x3…
    165×5-205×3-235-265-300 (theoretical 3RM based on 1RM, first practical test)

    WOD @ 53# = 191 (through the 18s + 2 KBS)

  9. Gilles

    mob wux1 +15 KBS
    group mob
    deadlift 3 RM
    135×5 185×3 205×3 225×3 235×3 255×3
    AMRAP in 7 min
    3-6-9-12-15 …etc
    KBS 53#
    walking lunges x 2
    6 round 4 KBS
    total 193

  10. Mel G

    Deadlifts x3
    105-135-155-175-195-205-215 (PR).

    WOD
    35# – 197 reps.
    *sandbagged this one on the KBS…should have used more weight.

    Thanks Amanda for bullying me tonight…and for the tips Mario!

  11. Greg D

    CrossFit 720 in Denver

    Group Mobility
    Group WU
    Row 250m, 25 DU, 15 OHS
    Banded side Lunges, Banded Bear Crawl and other things

    Front Squats 3 sets 2.2.2 reps @80%. 10 seconds between reps, 2 minutes between sets.
    @155#
    Back Squats 3 sets 2.2.2 reps @80%. 10 seconds between reps, 2 minutes between sets.
    @ 175#

    WOD: For Time
    4 Rounds
    20 Wall balls @14#
    15 Box jump overs @ 20″
    5 Bar Muscle Ups (10 Pull-ups/ring rows) Ring Rows

    Time: 13:40

  12. Mob
    WU x1
    15 KBS (20#)

    Group mob

    Deadlifts 3RM
    WU @ 50#
    65# – 75# – 95# (PR for reps) – 105# (PR) – 110# (PR)!!

    AMRAP 7min
    3-6-9-12-15-etc
    KBS (30#)
    Walking Lunges x2
    Total: 123 reps
    Finished 15 KBS and 18/30 walking lunges

  13. Heidi

    Dead Lift x 3
    135-155-175-195-205(x2…Failed on 3rd)
    Thanks for sharing Bar with me Mel….your so friggin’ strong.

    7 min AMRAP
    3-6-9…
    KBS @ 45#
    Walking Lunges x 2
    Total Reps = 161

  14. Annie

    Deadlift – 3RM
    #65-#85-#105-#115-#125-#135 ( 15# PR) My 1RM was 130

    AMRAP in 7 min
    3-6-9-12…etc.
    KBS (70/53#) # 30
    Walking Lunges x2
    159 reps

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