CrossFit Football

Saturday, 05.30.09: Daily WOD

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Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 225 lbs

Professional - 315 lbs

Post total reps of deadlift to comments.

Compare to 041009

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic” pathways. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway. - CrossFit

70 Comments:

1. I know you get this a lot, but thanks for this site and to whomever is doing the thinking in putting the WODs together. Me and my guys use the Crossfit sites daily, often changing up between sites depending on the OPTEMPO. Having WODs to follow is a great advantage considering everything else we have to do and think about downrange. Thanks for being there.
Comment by Rob — May 28, 2009 at 6:51pm
2. John: Since this is the second time we are doing this workout is there any way that we can see what our previous posts were so we can measure our gains from last workout to this one? Thanks for the site, it is great to get into the heavy training with crossfit methodology.
Comment by Brad Callan — May 28, 2009 at 7:10pm
3. hahaha this will be fun!
Comment by andys — May 28, 2009 at 7:57pm
4. holy heavy shit batman! last time amateur weight was 135... so now we upgraded... i think i can actually do 225 for this wod now so thats cool
Comment by jesse — May 28, 2009 at 8:00pm
5. Great workout still having a very hard time with the overhead squats... anyways deadlifts 225lbs- 44 times. 5'11/25/m/235
Comment by Novakane — May 28, 2009 at 8:10pm
6. Rob - You are welcome. Glad I can contribute and help...Brad - I put a link so you can compare to last time.
Comment by John — May 28, 2009 at 8:14pm
7. 37 reps as RX'ed, and smoked...
OHS 90lbs x8x2
Comment by jongb — May 28, 2009 at 11:56pm
8. SICK ASS WOD, doing that and 'barbera'. anyone got a sick bag haha
Comment by matt — May 29, 2009 at 12:49am
9. Amateur/Collegiate - 225 lbs (102.5kg)

Total: 25 cheap pb

Rounds: 7,5,2,2,2,2,3,2

I should have gamed it a bit more and done only 3 or 4 reps on my first and second round as after them I was in bits. After 4 minutes and only 25 reps I was on my back so good WOD


Comment by fergus - 5'9 - 180lb/80kg — May 29, 2009 at 1:07am
10. Did Dianne instead as rx'd 5:21
Comment by shawn hultquist — May 29, 2009 at 2:32am
11. did 2 rds at 315 8/5 reps and just did not feel right (core and hips a bit tired from ohs yesterday)so rested two min and did 225lbs for 44 reps -thanks as always john for great site!
Comment by mike d 151 5'7" 34 yom — May 29, 2009 at 2:40am
12. That was a kick in the groin.
Did 225#... 31 Total Reps
Comment by Matt — May 29, 2009 at 3:30am
13. 135 lbs. 63 reps. My friend said you should be able to do 100 reps before you go for 225 on this one. I just got out 13 reps on the first set by doing them non-stop. No way I could keep up with that :)
Comment by Erik E - m/20/6'0/155. — May 29, 2009 at 4:02am
14. 30/M/6'1 210
Legs and core shot from OHS yesterday but enough belly aching. Only got 33 reps @ 225, and oh yeah I officially suck at deadlift. Gotta get stronger there.
Comment by CHRIS — May 29, 2009 at 4:38am
15. WOD; as rxd w/ 315, 41 reps
Comment by MMariner7005 — May 29, 2009 at 5:06am
16. as described w/225, 49 reps
Comment by matt — May 29, 2009 at 5:31am
17. WOD: Dead@225 41 total
Comment by AHAN — May 29, 2009 at 6:08am
18. 60. A complete 44 off my last but that was 135. Cool day to post that graph, really illustrates the bioenergetics behind the tabata system. Question for anyone out there-- I know the goal for endurance athletes is to shift the aerobic (oxidative/mitochondrial) curve left, are football players/sprinters trying to shift the anaerbic systems right? Energywise it's less efficient (2-3 ATP vs 36) but when seconds count it might be worth it. Just wasn't sure how much muscle glycogen/liver glycogen could be pushed over 10-12.
Comment by T.B. Fetherston 21/182/5'10" — May 29, 2009 at 6:25am
19. Tabata Deadlift @225 36 total
Comment by Jeff Gebbie — May 29, 2009 at 6:55am
20. Is it safe to deadlift on a recently sprained ankle? I can't run or cut on it, but the movement here is fairly contained as far as the ankle is concerned... Thoughts anybody?
Comment by Kung Fu Joe — May 29, 2009 at 7:15am
21. My time was 4:00 flat on the tabata dead lift. The last time we did this one, I also did it in exactly 4:00, so I'm discouraged that there hasn't been any improvemnet. But it's all about attitude, and I'm going to keep working.
Comment by BGD — May 29, 2009 at 7:18am
22. your time is always gonna be 4:00 min.... count reps
Comment by jesse — May 29, 2009 at 7:24am
23. M/20/6'4"/~190lb
Amateur weight... 34 total reps... did 10 first (after 1st set i thought this wont be as bad as i thought.. wrong) then 6 on the second... then i fell apart..
good WOD though.. had good form for first 3 or 4 sets then curved back...

and jesse i think BGD is kidding.. well i hope anyways lol
Comment by Kizzee — May 29, 2009 at 7:54am
24. M/20/6'2/200lbs 60 reps. the first few rounds went great, last few rounds my forearms and hands were dying. Great workout! I can't wait til it comes back around so i can try and beat it
Comment by Brian — May 29, 2009 at 8:08am
25. Kelly-27:26 as rx'd then tabata 225# DL - 51 reps

later,
b
m/32/5'8-1/2"/176
Comment by brian p — May 29, 2009 at 8:31am
26. Ouch.. It was bad enough last time..
Comment by Patrick — May 29, 2009 at 8:53am
27. 51 reps @315lbs- 188lbs/23yo male/5'8. I love his workout.
Comment by JordanF — May 29, 2009 at 9:46am
28. 58 reps with 225 and holy sh!$ at comment 21
Comment by James — May 29, 2009 at 10:11am
29. Total 32 reps @225#. I feel like a weak turd compared to most of you guys! Then again, that's what I get for having been a cross country runner in high school...
Comment by Matt Schulteis — May 29, 2009 at 11:25am
30. As rx'd at 225, 68 reps. might try 315 next time. 18/210/m/6'4
Comment by Bres — May 29, 2009 at 11:37am
31. 25 reps with 225- 195lbs/21yo m/6'. Second day on CFFB, and my back is completely shot. Love it.
Comment by IanE — May 29, 2009 at 11:37am
32. 23 @ 315 did an endurance WOD first that hurt me a lot more than I thought it would
Comment by Jason G — May 29, 2009 at 12:58pm
33. 23/m/160 Did 225 for 33reps. My form looked like a banana at the end - not the good way
Comment by Ian D — May 29, 2009 at 1:28pm
34. 170lb/18yo m/5'11": 45 reps at 225lb, 13-7-7-4-4-4-3-3. I wonder how safe this workout is, especially towards the last few reps.
Comment by Dimitri D — May 29, 2009 at 1:41pm
35. 20/m/180-- Collegiate WOD as RXed - 57 x 225lb. (PR of 10 reps over last time!) My pacing strategy worked out pretty well, already stoked for next time this workout comes up.
Comment by Mark McSharry — May 29, 2009 at 3:04pm
36. 37/ M/ 6'/ 225. Had to do yesterday's SWOD since I missed it. Did Amatuer SWOD PC- 165, 185, 205, 225, 225x1(F-#2 &3), 225x2. Today's WOD 225lbs 57 reps. Paced myself to beat the then current record (49) but had quite a bit left in me. Question on determining to do Pro or Am/Collegiate weight; my max is 380-400 at best and that is even pushing it (grip is usually limiting factor). 315 for this workout seemed pretty daunting so I pussed out with the Am/Collegiate. Should the determination to do Pro or Am/Collegiate be based based more on 1 rep max or ability to bust out reps? I usually stick to the collegiate SWODs. Maybe should have done 275. Any thoughts?
Comment by Mike B — May 29, 2009 at 3:05pm
37. 10-8-6-4-5-4-4-5 Total: 46
Comment by Mike Heinz /37/175 — May 29, 2009 at 4:23pm
38. Weight was 225
Comment by Mike Heinz / 37 / 175 — May 29, 2009 at 4:30pm
39. 16/m/6'/185.WOD @225.40 reps. 8-5-4-4-4-4-5-6
Comment by Matias Grande — May 29, 2009 at 4:48pm
40. 225 lbs for 35 reps. Disappointed with myself.
Comment by Aaron Russell/23/180 — May 29, 2009 at 5:54pm
41. John: Thanks for the previous workout link. WOD 225# 56 reps, 50 previous. 12% power increase in 7 weeks is great. Thanks for the programming.
Comment by Brad Callan — May 29, 2009 at 6:00pm
42. Male 29yo 105kg 191cm, 225lbs for 56 reps.

I must admit that was way more taxing than i first thought..
Comment by Mark H — May 29, 2009 at 8:09pm
43. 6'3" 210 24/m collegiate, 56 reps. talk about some EPOC!
Comment by Jeff Olson — May 29, 2009 at 10:00pm
44. 41 reps at 225
Comment by Rocketman — May 30, 2009 at 7:08am
45. 5,3,3,2,2,3,3,4 =25 reps @225
5'9" 155lbs
Comment by Keith Fine — May 30, 2009 at 7:44am
46. Collegiate- 225 for reps of 11, 8, 5, 5, 5, 5, 5, and 6= 50 reps total. I felt I could have gotten more, but my 10 mile run yesterday had my legs pretty sore and stiff today.
Comment by Brad Collins - M/ 31/ 6-2/ 230 — May 30, 2009 at 7:49am
47. 275 dropped down due to strained hamstring from sprints yesterday. 38 reps.
Comment by JerryD — May 30, 2009 at 8:06am
48. there seems to be a lot of strained hamstrings lately. You need to stretch and do a proper warm up with all these workouts. If you find yourself just doing the lifts then going out to run without stretching, doing an active warm up you will run into problems.
Comment by John — May 30, 2009 at 10:30am
49. 10-8-6-5-4-3-4-3 for a total of 43 reps @ 315 lbs. 30 minutes to recovery for a 4 minute workout; intense! Let's see how we feel tomorrow.
Comment by Kevin M - 35yrs/5'10"/199 — May 30, 2009 at 11:47am
50. as rx'd
225lbs.
lost count on reps
Comment by lance M/26/5'9"/190 — May 30, 2009 at 12:55pm
51. 58 reps @ 225 lbs
Comment by Jake — May 30, 2009 at 2:01pm
52. Not going to count today's...let's just say that I need a stopwatch and a fresh back (I expected to be able to borrow one from the gym like EVERY other time).
Comment by Clinton Canaday - 23/6'3"/205 — May 30, 2009 at 2:53pm
53. 225lb DL - 40
Comment by Michael — May 30, 2009 at 8:06pm
54. First CF football workout. Did 315 at bodyweight of 196. 52 total reps.
Comment by Rob Orlando — May 31, 2009 at 11:33am
55. 40 yr. OLD male 5' 8" 192lbs. 42 reps, but I stopped after 7 rounds for some silly reason. Started CFF today w/ this one.
Comment by Crossfit Paul — May 31, 2009 at 12:14pm
56. 33 resps at 225lbs. male 24. reps went like this: 13,5,3,3,3,3,3.. I could have probably get 35 or 37 if i had not crank up to 13 in the first set.. crazy intensity by the way.. Kinna felt dizzy afterward.
Comment by maxime clermont — May 31, 2009 at 1:12pm
57. 31/f/150 My max DL is 155#. Did 105# 34 cumulative reps... Man this definitely killed especially after sprints from the other day...
Comment by Nicole Ashman — May 31, 2009 at 2:55pm
58. Felt pretty good. 225lb, 8 full reps each round. 64 total. First time I've been sore in a while. Followed w/ Tabatta ROW from CFE
Comment by Vince Mazzurco — May 31, 2009 at 8:20pm
59. 24/M/6'0/238lbs -
As req 315lbs = 3-3-3-3-3-2-2 (21)This one was way crazier than I thought it would be.
Comment by Cam (Crossfit Kelowna) — June 1, 2009 at 12:50pm
60. 23/m/235
53 reps of 315; first crossfit football WOD. Fun.
Comment by Eric Duechle — June 2, 2009 at 4:13am
61. M/36/168
60 rep at 225 10/10/10/8/6/6/6/4
Getting ready for the cert in July.
Great stuff here.
Comment by Steve Davis — June 2, 2009 at 11:02am
62. 48reps @ 225lb
Comment by johnmc — June 2, 2009 at 4:42pm
63. 53@225. 2 more than last time/13 1st rd., 3 more than last time.
Comment by Brad — June 2, 2009 at 6:27pm
64. Comment 21 You arent going for time. Your time will stay at 4:00 always. You're going for total reps at either 225 or 315
Comment by Andrew — June 3, 2009 at 8:24am
65. M/32/89kg
51 reps @ 100kg, SMOKED!

Comment by ATSthlm — June 3, 2009 at 9:56am
66. 25 at 140kg, pretty happy considering my 1rm is 160. Form was shot by the end
Comment by Colm O'K — June 5, 2009 at 3:51am
67. SWOD - OHS from day before 155-131-141-146-146 packed it in after 5 sets as rib was hurting again. Also felt crappy on them. WOD 42 reps @225lbs.
Comment by Scott Lindsay — June 9, 2009 at 3:31am
68. this one was really hard

Comment by Alfred Jones — November 17, 2009 at 12:11pm
69. [m/5'8/173]

315: 8,4,4,3,3,2,2,2

28 total
Comment by LC from NOLA — December 29, 2009 at 8:16am
70. 225; 8 - 5 - 3 - 3 - 3 - 3 - 4 - 4
33 total
Comment by John McCluskey — December 29, 2009 at 1:07pm

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