Wednesday, March 6, 2019

WOD Wednesday #98

Deadlift 1-1-1-1-1 reps

STIMULUS: One thing to note is the limited sets here. I always had trouble understanding what the major difference is between having 7 sets of 1 as the workout and 5 sets of 1. Or whatever the rep scheme. My interpretation sounds obvious, but I think the reason comes down to volume. There is probably a reason why the CrossFit gods want to hold off on the two extra sets (especially when those could be close or at our absolute max. The more time we spend there, the more room for tweaks or injury. Now full disclosure, I have not seen the next few workouts yet, but seeing max efforts like this usually give me some serious nerves for the next day. So if you’re working to the max, plan it out, hit it, then call it a day.

GROUP: One rep maxes are tough to coach in a group for me. When I’m watching someone do sets of 3 or 5 or 7 or whatever, I can gradually see the form break down and can either correct them as they go or stop them mid-set. The 1-rep really tests to see not only how well the athletes’ movement patterns are, but how good your coaching is. If you want to let the reigns off and let the peeps life, be my guest. I think this is a great opportunity to coach the setup and fix the spinal flinch that can come from the first lift off the ground. Might not make as big of a deal in the deadlift, but a flinch in the clean could be the difference in getting a strong jump. 
If you know your group is not ready to do max effort deadlifts, or even if you just don’t feel like it, then check back a few days and see the workout scale for the 5-3-1 deadlift day. I’d include handstands in this time as well. Also, check the last one for comments on not worrying about rep scheme. 

INJURY: Go with the workout. If it’s back, then try something that would challenge the midline without too much moving. Tuck hold, extended plank (hold top of push-up then walk your hands as far out as possible and hold.)

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