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
Great pic of Ryan!
Agreed.
WUx1 [email protected]#
Deadlift – 3RM
165×5
220-250-285-300-310
AMRAP in 7 min
3-6-9-12…etc.
KBS (@60#)
Walking Lunges x2
Completed 15s 14KBS
Total reps = 149
nice race this morning 🙂
I’m sure my score would have been a lot lower but you kept picking up that KB!
Mobility
WUx1 + [email protected]#
Group mobility
Deadlift – 3RM
125-155-175-185-205-210
AMRAP in 7 min
3-6-9-12…etc.
KBS (@45#)
Walking Lunges x2
Total reps: 136
Deadlift – 3RM
135-155-185-195-210-220
AMRAP in 7 min – RX
3-6-9-12…etc.
KBS (53#)
Walking Lunges x2
Total reps – 146
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!
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
Great time on the WOD Kelly this was a really tough workout on legs!
WUx1 [email protected]#
Deadlift – 3RM
195×5
245-275-305-335-355 (PR for reps)
AMRAP in 7 min asRx’d
3-6-9-12…etc.
KBS (@70#)
Walking Lunges x2
Completed 15s 13 KBS
Total reps = 148
Great work morning folks!
WU x 1 + 15 kbs
Deadlift 3RM
175-190-200-215-225-230(PR)
WOD
Rx
148 reps
Great class 😉
D.L. 3 RM,
up to 3X325# (PR!!)
W.O.D.
161 reps with 60# kettle bells
Fun class, thanks Coach Kevin!
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.
DL x 3
205 – 255 – 315 – 365
WOD as Rx’d
183
DL 3RM
110-135-160-180-195-200-215(pr) could of done 220 i think if more time !
WOD
53# kbs
Walking lunges x2
185 reps RX
WUx1 [email protected]#
Deadlift – 3RM
185# x 5
185-225-255-285-315
AMRAP in 7 min
3-6-9-12…etc.
KBS (@60#) scale
Walking Lunges x2
Completed 15s 14KBS
Total reps = 149
Deadlifts 3Rm-365lbs
Wod Rx-168—– 6 minutes
Head exploded…
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
Cancel my 7pm . See you in the am
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
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
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
WUx1 [email protected]#
Group mobility
Deadlift – 3RM
85 – 105 – 125 – 145 – 165
AMRAP in 7 min
3-6-9-12…etc.
KBS (@35)
Walking Lunges x2
Total reps: 147
20# PR on deadlift
– 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)
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
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!
Deadlifts to 225#
WOD RX’d: 146 reps
(Completed 11 KBs in the round of 18)
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
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
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
Mob + WU
DLx3 225-255-285-315-345-375
WOD @ 53# = 138 reps (15’s + 3 KBS)
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
Did this Dec 8 open gym
Deadlifts to 345#
Wod Rx’d – 119 reps.
Left Achilles started bothering me round of 18 lunges.