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Saturday
Mar152014

Deadlift

Performance: Work up to a heavy single deadlift

Fitness
: Work up to heavy triple deadlift


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Open Workout 14.3

 

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.

15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.


Tired of watching elite CrossFitters crush this workout? See DO's 14.3 video submission as a refreshing change of pace!


The Brooklyn Get Down Tonight starting at 8pm!

CFSBK is hosting a party/fundraiser for the Brooklyn Community Foundation. The proceeds from this event will benefit local non-profit organizations. The event will honor CFSBK for our Fight Gone Bad contributions to the local community. All are welcome to attend for drinks, food and dancing. BCF is offering two levels of tickets -- $30 "Rookie" admission which includes 2 tickets that can be used for drinks or raffle entry and $55 "Pro" admission with 10 tickets for drinks/raffle entry.  Both levels are specially discounted for CFSBK members. 

Purchase Tickets Here

Reader Comments (27)

Nice David. Love the consistent and calm pace.
Did you feel like your back was a little overextended at the top position of the DL or was that okay?

lol "Oh, motherf*cker!" was that JB?

March 15, 2014 | Unregistered CommenterShawn$

Make up post from yesterday, 7am with Captain Osorio. Worked up to 205# on my heavy single DL, which is 10# less than my 1RM so I felt good about that. 14.3 was looming immediately afterwards.

93 reps on 14.3, which is 3 reps into the round of 185#. I was pretty happy about this, as that weight is pretty darn heavy for me. I did the first two rounds of box jumps unbroken, bounding up and stepping down, then switched to step ups in the third round when I got tired just so I could keep moving. First round of DL unbroken, second round 5-5-5, third round 4-3-3-3-2-2-3, and the last round became singles and they were ugly! Finished my third rep with 7 seconds still on the clock but I was so burnt I couldn't pick up another one without completely rounding my back so I called it. I knew that I would feel this, but still I was shocked at how lit up my back was after the WOD - and remained for the rest of the day. It's even more sore today, understandably. This one is a doozie! Also, @BDubs - I agree with you about Stacy's form. Painful to watch!

March 15, 2014 | Unregistered CommenterKH

Nice work David, not a single junk rep.

Did this yesterday at OG. Worked up to 275# on the deadlift, which is a 15# PR (!). I thought that after that, the rest of the deadlifts would feel super light, which turned out to be completely not the case. Ended up doing singles for the entire round of 185#, which was dumb, because it was slow and prevented me from taking advantage of the bounce from touch-and-go. I just couldn't make myself hang onto the bar at the top. Finished with 121 reps. Thanks Courtney for judging, Bekka for the jazzercise box-step-up face-off, and everyone at OG for cheering.

Also I will echo KH: my back is lit up today. Sitting down for beers and pizza immediately following the workout was probably not the best recovery strategy...

March 15, 2014 | Unregistered CommenterLaura Mc

Did 14.3 during 8am this morning with Melissa and David.

I really liked this workout but just don't have a 185 DL in my arsenal. My 1RM max is 175 so I was left with a minute to just try and pickup 185. I got it off the ground but not to full extension. So, 90 reps... happy with that as it was my goal coming in!

March 15, 2014 | Unregistered CommenterMIchele W

8am with David and Melo. I worked up to 225x3 on the deadlifts, which, considering it's 20 more pounds than I'd ever deadlifted before, I was real happy with. Looks like the DL training this cycle has paid off! I did the 14.3 workout at the rx'd weight, but scaled down to a 20" box. It was fun-heavy, but fun. I got 55 reps. I had time to bang out a couple of 225 dl's, but by that point, it wasn't happening.

March 15, 2014 | Unregistered CommenterShawn

8am with Melissa and David

I really enjoyed this WOD. It was short enough to keep you fully engaged and focused the whole way and long enough to make you drop to your knees at the end.

I hit 101 reps which is 11 reps into the 275# round. First to rounds of DL were unbroken. Third round was 5-5-5. Last round was a bunch of singles. BJs were jumped up and stepped down for the first round and then all step ups step downs for the rest.

Good cues from David during the WOD and kudos to my coach Rob U for not letting me stop at 100.

March 15, 2014 | Unregistered CommenterMattyChm

10am with Melo and DO. I was pretty excited when I saw this workout announced on Thursday and was happy with how it went. First two rounds unbroken, then 10-10 and 5-5-5-5-5. Finished with 130 reps rx'ed. I did step ups and downs since I don't have consistent jumps yet. Nice AR cool down afterwards.

March 15, 2014 | Unregistered CommenterLinda

UGH! Made it to 225 with 4 minutes left and my back started to spasm badly, and I was only able to get 5 more reps. First round of box jumps i jumped, second I did step ups. After missing last weeks open workout with back issues, I guess this isn't my year.

March 15, 2014 | Unregistered Commenterjoey b

24 hours after doing 14.3, I do feel like I was in a mild car accident. Taking extra fish oil. No wonder 14.3 was sponsored by Pure Pharma. I hope 14.4 isn't sponsored by the Hospital for Special Surgery or were all in trouble

March 15, 2014 | Unregistered CommenterMichael

108 reps/ 5:49 Tie break

In retrospect, I should have jammed through the first two rounds a lot faster and bounded the first 2 sets of box jumps then shifted to a more sustainable pace into the 225s which would have given me a bit more time at 275. That first 5 at 275 was the heaviest that weight has ever felt.
Afterwards I felt happy with my performance but again- upon reviewing the video evidence I see gaps in my pacing strategy (and fitness). I liked this one a lot more than I thought I would, I was sort of ambivalent to it initially but it ended up being good fun.

This workout is a tough one organizationally, but correct pacing and sticking to a proper set up and bracing sequence can help you out a lot. I did this Friday afternoon and I'm happy to note that I've not got any soreness or tightness from 14.3. Fun to see so many folks hit it hard today.

March 15, 2014 | Registered CommenterDavid Osorio

Shawn$,

Some are a bit overextended, but when you've got a weight in your hands loaded anteriorly as you do at the top of a deadlift, your center of mass shifts forward and you've got to lean back just a touch to keep the system in balance. If you stood completely neutral the weight would pull you forward.

That's my story and I'm sticking to it.

March 15, 2014 | Registered CommenterDavid Osorio

@Shawn$ - David does tend to hyperextend a bit at the top of his deadlifts, but it seems to be actually at the hip and not the spine. As such I suspect he's walking around just fine today.

---

10 am class
14.4 - 130 reps Rx'd
Was a bit anxious about 14.3 after my little back tweak while squatting on Wednesday. Turned out to go pretty well for me and I feel good afterwards. I guess I could have found an extra 30 seconds in there somewhere to load and pick up 315 but I'm ok with that. Thanks to Rickke for whispering me through the 275 sets and telling me I WOULD finish all the box jumps in that round as well. Went with Step Up/Fall Down which kept me moving.

I'm dreading Wall Ball and Toes to Bar next week...Hoping for some plain old burpees.

March 15, 2014 | Unregistered CommenterFox

F'ing hilarious Michael!!!

14.3 at the wife's box again. 67 reps Rx

A little disappointed with 14.3. My 1RM in the DL is 250# so I knew #225x20 was going to be tough, but not that tough. The 225 round was all singles as I felt that I needed to really reset my back with much more focus. Box jumps were all step up/step down.

March 15, 2014 | Unregistered CommenterRob F

Deadlift 3x245

Got 97 reps on 14.3, with a tiebreak just under 6 minutes. Very happy with that score, as I've never dead lifted 275 in this gym before, so I'll take 7 extra reps (all singles, with mixed grip). Thanks to Willie for pushing me through them!

March 15, 2014 | Unregistered CommenterMichael C.

10am class today - it was a lively, fun bunch. Did the Super Duper Scaled version of 14.3 (20 in box, DLs at 65#, 85#, 95#, 105#). It felt good and I was able to keep moving through the DLs. 130 reps. I probably could have done just a Super Scaled version, but I have heavy DL fear that I need to get over.

March 15, 2014 | Unregistered CommenterChristina

1pm with Melo and DO. Paired up with the lovely Jackie for 14.3 Thank you Melo for pointing out that we had loaded the bar at #145 instead of what we thought was #95. Oh that would have been hilarious. Clearly I need to work on my barbell math.

Got 91 reps which pleased me. First two rounds unbroken, third round at 5-5-5-5. Last round I failed twice and then managed one rep within the last 5 seconds on the clock.

My back was on fire afterwards. KH, I will be looking forward to pilates on Tuesday!

DO I love your Day of the Dead t-shirt.

March 15, 2014 | Unregistered CommenterLeslie B

14.3 in the books. Happy that's over with :-)

I visualized going through this WOD and the possible timing of it all. In my dreams, I saw myself getting further into those 185# DL's, but reality caught up quite quickly!

101 reps with 5:09 tiebreak time.

Rd 1: DL unbroken, bounding BJ up and down, as this is comfortable for me
Rd 2: DL 8-7, step up and down to stay consistent
Rd 3: DL 5-5-5-5, step up and down
Rd 4: DL all singles. put weight belt on and just did my best to stay tight. I know the last 4-5 reps were probably a touch soft but not terrible.

Mentioned to DO afterward that I'm thinking I should've/could've put a little lift under my (short) right leg, as I always feel the pull very unevenly. I've done this before for some high rep wall balls and other things, but didn't think of it ahead of time. (For the record he said "ok so do it.")

Spent a good 5 minutes lying with foam roller vertical under my back, from hips to head. Great therapy. Then :30 psoas stretch over the roller each side and a brief hang from the pull-up bars for some traction. I have a 3 hour dance rehearsal tonight, so tomorrow will be interesting.

@Michael: hilarious! taking extra fish oil now!

I'm ready for some burpees next week!

March 15, 2014 | Unregistered CommenterWhit H

Also, I'd like to say that this WOD really inspired me to continue working on getting STRONG in my core, trunk, back, midline stabilization, etc. etc. etc.

March 15, 2014 | Unregistered CommenterWhit H

Noon with Nick and Melissa
I didn't really do a 1RM with the class today was thinking it would get me tired for the WOD, so just went up to my last weeks weight which was 160lbs and left it there . It would be nice to try to do it next week because my last 1RM was 165lbs and I'm sure it went up, but I'm sure we will probably not..
14.3 RX 90 reps
95lbs unbroken this felt good with box step ups 57sec
135lbs unbroken with slow box step ups 2:54
155lbs 5x5x5x5 slower box step ups 5:51
struggled loading the bar for 185lbs my arms felt so weak as my partner Whitney screamed "I'm so sorry I can't help you! It felt kinda strange not being able to help out with weight change, but we helped out with encouragement through out it all ! so another big thanks to whit for being my partner again!! I think she is my good luck charm!
I tried about 3x to pick up 185 but just couldn't get it I'm pretty sure I have it in me to do it but not after all those dead lifts ,so I sat on my box till time ran out!
Thanks to all those who were cheering you guys make that much more exciting!!!

March 15, 2014 | Unregistered CommenterNancy

116 reps and tie breaker 4:43

Pretty happy considering I'm not a fan of deadlifts at all. First 2 round unbroken.
3rd round was something like 6 - 5 - 5 - 4. Then I sticked to singles for the entire 275# round.
With 5 seconds left I was able to squeeze one box jump in there.

Will there be deadlifts tomorrow??? :-(

March 15, 2014 | Unregistered CommenterPierre Davidoff

My plans for the evening have just turned to murky at best... who has a Saturday night deadline? Sometimes this city makes me want to punch things. Can we buy tickets to the Brooklyn Get Down at the door?

March 15, 2014 | Unregistered CommenterBrad D

92 reps, my goal was to make it to the 275 round and not exasperate my back or leg. Success!

March 15, 2014 | Unregistered Commenterdave p

Hit 127 on 14.3. Focusing on the setup and keeping a consistent pace throughout both exercises made a big difference for me. Definitely feel like the deadlift and overall focus on form the last few weeks helped immensely.

That was actually a lot more fun than I thought it was going to be. Thanks to Adam S. for all of the awesome support and coaching as my partner.

March 15, 2014 | Unregistered CommenterMichael A.

Brad - I believe you can buy them at the door, but it may be a bit more expensive.

March 15, 2014 | Unregistered CommenterMatt Katz

10am class:

Warmup just included wod prep for me with no heavy 3's or singles.

141 reps total for 14.3
-I felt so much pressure/anxiety going into this one because EVERYONE was saying this was my workout. Well, I guess it was and I'm happy I didn't let people down.
-first 2 rounds of deadlifts unbroken, 3rd set at 155 in 8,7,5 and then the 4th round at 185 in sets of 5 throughout. Started the set at 205 with 2 sets of 3 but then went singles...until 5 secs left when I hit another double, finishing with 11 reps total in the 205 round.
-all box jumps were bounding jumps and weren't an issue at all.
-Really don't think I could have gone any faster throughout any of this. Loved the energy in the gym. Thanks to all who cheered me on!

March 15, 2014 | Unregistered Commenterlady fox

Brad,

Yes you can buy tickets at the door!

Shawn$, that was Elena Y who said "Oh motherfucker". Probably my favorite part of the whole video.

March 15, 2014 | Registered CommenterDavid Osorio

14.3 on Sunday night

I got 74 reps. I finished the first round in ~48 seconds, and the second round by 2:49, but then I REALLY got stuck on the set of 225 after the tenth rep. I think the problem was that I did bounded box jumps (I had planned to step after the second round, though!). As Noah pointed out, it's hard to maintain a firm core for the heavy deadlifts when you're huffing and puffing. It felt like a breeze up until Rep 64, though! More strategy next time!

March 17, 2014 | Unregistered CommenterMiguel

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