Saturday, January 23, 2010

Deadlifts and Pull-ups WOD - 1/23/10

Sunday's Workout of the Day (WOD) is going to tax you tremendously:

For time:

225 pound Deadlift, 15 reps

50 Pull-ups

225 pound Deadift, 12 reps

40 Pull-ups

225 pound Deadlift, 9 reps

30 Pull-ups

225 pound Deadlift, 6 reps

20 Pull-ups

225 pound Deadlift, 3 reps

10 Pull-ups

Remember, this WOD is the prescribed or 'rx' version. It is designed for those who have been Crossfitting for awhile and can handle this load. If you cannot perform multiple reps of 225lb DL's or cannot perform multiple rep pull-ups, be smart and scale the load as appropriate. There is no shame in scaling the weight and/or doing jumping pull-ups (and variations thereof) so long as you maintain the intenisty. If you are looking at increasing your deadlift numbers, here is a good deadlift strength workout:

  1. Find your 5 rep max (5RM) and perform 5 sets of 5 RM.
  2. Rest 2 -3 minutes between sets. Alternatively, engage in active recovery between sets, such as a 400 meter run at an easy pace
  3. Perform this routine 2 x per week. Here is a sample workout
Let's say your 5rm is 225lb. The first two weeks you will perform 2 workouts per week using the 5 x 5 protocol. During week 3, attempt to achieve a new 5rm. If unable to do so, continue with the same weight for another week. By the end of week 4, you should be able to attempt a new 5rm, again using the same 5 x 5 protocol. Once you achieve a new 5rm, the next step is to work towards a 3rm. Once you know your 3rm, work at your 3rm for sets of 6, again resting or doing active recovery. Perform this workout 2 x per week for 2 weeks, then go for your 1 rm. Your 1rm is exactly that, how much weight you can DL for ONE rep. This is a workout you should perform only once you know what your 5rm and 3rm are. There is no rule stating when to attempt a 1rm, but I would recommend perhaps every 60 days. That gives you plenty of time to gain strength using the 5 and 3rm protocols, and it conditions your body for working with heavy weight. Remember, during this entire time, you will probably be engaging in multiple rep DL lifts for time during wods, as well as many other core to extremity type work.

A great complement to DL's are Kettlebell (dumbbells are acceptable) swings, especially using heavier KB's. Kettlebell swings require powerful gluteal and hip activation, just as they are needed when doing DL's. When you perform KB swings with a heavier kettlebell, you must use your entire kinetic chain to move the KB, and you must forcefully snap and extend your hips while keeping your glutes as tight as possible. This is exactly what happens when doing a DL. Of course, by doing these movements, you are also setting yourself up for improving your Cleans and Powercleans. Bottom line, do deadlifts as often as you can. The above workout has worked very well for many of my clients and their overall strength has improved tremendously. Complement your DL's with KB or DB Swings and you will develop a powerful core as well.

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