Workout of the Day:
Handstand Progression
5 attempts at your level of the handstand
then
Overhead Squat
1-1-1-1-1
then
Max Reps at 50% Overhead Squat One-Rep Max
(For Fun)
Whack Attack! As Many Sledgehammer Strikes of the tire in 2 minutes as you can 
Post times, loads and reps to comments.
Compare Handstands with:
Friday, Feb 6th
Previous Overhead Squats
February 3rd (1RM)
December 26th (3RM)
November 6th (5RM)
Coach Sommer on Shoulder Dislocates
Epic Video!
The Kyle shall go down in CrossFit Ireland legend!
Sorry that I’m not making it down this week, shift work plus Pixie are not a good mix.
Ah Pixie your missed, your cat like face
I know Marianne will be chuffed about hitting things with a hammer tonight, cheers Colm
Whack Attack
this is going to be messy, but please bear with me.
doing reps of deadlifts i find the bar bounces up as it hits the ground, not much but enough to make it easier/noticeable. So what im wondering is a couple of things.
1. should i actively lower the bar, or is essentially dropping it enough/acceptable?
2. if i actively lower it, should i stop just above the ground or ground it and let it rest for a split-second?
3. if im dropping it, is the bounce just part and parcel of the process or should i let it come to rest and then lift again?
on an unrelated note for those worried about the future of irish propping, i havent broken the news to my sister yet, but im sure she’ll understand!
On number 3, do you lift or start to with it still bouncing? I cant imagine how that works
P.S. I lift less than a girl, a slim and petite girl so my question is purely curiosity and my lifting sucks
its a split second thing tom, i start to lift again just as i feel/hear it hit the ground. It’s in this split second the bar bounces. I notice it more if im doing it as part of a metcon.
I dont know if its just me or if its a general thing
CFSB Front squats- 5 sets 5 reps
70kg-80kg-85kg-90kg-95kg
Overhead squats- 5sets 1 rep
80kg-85kg-90kg-95kg-100kg
Then “Jackie”
As rx’d
8:30
As well as the bounce of the plates you also take advantage of the stretch reflex so subsequent reps aren’t actually deadlifts per say (romanian deadlifts?) as you’re preceeding each rep with an eccentric and not beginning from a dead stop…. That’s a “touch and go”.
so it wouldnt be “allowed” then, strictly speaking? Could it be as kipping is to pullups so the bounce is to the deadlift?
And what of active lowering Vs dropping? I know Colm had a link a while back about an active lowering in the squat, so would an active lowering in the DL be of similar benefit?
All these thoughts on deadlifting have made me feel like i actually went to the gym today!
It seems to be something that people do for higher reps with a fairly light weight during metcons as opposed to say, a heavy set of 5. I’d be a bit wary of it for heavier deads because you don’t get the chance to reset between reps and the form goes to hell towards the end of a set. I hurt my back a couple of times doing deadlifts this way (darned youthful exuberance) but I don’t always have someone keeping an eye on my form.
Just talking from personal experience here so don’t think I’m any sort of authority on the matter. For what it’s worth, Rip seems to frown on that sort of thing from an almighty height.
As for the lowering thing… I think a mildly controlled descent is the way to go (read it somewhere on teh interwebz so it must be true).
Are you talking about actively pulling yourself downward after a rep? Not sure, I’m usually trying not to fall over at that point!
yeah, that was the idea all right. I dont actually do this myself, i go for a mildly controlled descent as you say. With the active pulldown i was trying to get a complete contrast to just letting the bar go.
Agreed though, the bounce definitely tends to happen much more in the metcons, but i guess like a lot of exercises in a metcon your form is rarely perfect.
thanks for your thoughts though. Anyone else with any thoughts on the matter?
And really, there’s none more simple than the Kyle.
Colm I agree with your analogy of kipping pullups or a push press. When doing a heavy set of 5 deadlifts, each rep should start from a dead stop but when doing lighter heavier stuff the bounce is fine to increase cycle time. Just make sure your form is rock solid as Ed mentioned because you can seriously hurt yourself even on the lighter metcons.
Of course the analogy isn’t perfect because the kip and push press utilize your hips/body to provide vertical movement while here you are using the resilience of the plates/floor so technically your power output is decreasing in the workout but I definitely use the bounce the same way I would use the downward momentum of the bar to start the next rep of thrusters in Fran or push presses in FGB.
As for the controlled descent, I guess it depends on what you are working for. In powerlifting competitions they certainly don’t lower the weights slowly so you could make a good argument that it is ‘allowed’ but for GPP I’d say there is a lot of benefit to be had from being able to lower heavy weights under control.
Last time I did 3-3-3-3-3 deadlifts I rushed through the last two sets, and while you don’t really ‘bounce’ 130kg off the floor without adding to the holes in the floor and further bringing the wrath of Colm down, I definitley got the kind of stiff-legged bad form Ed is talking about.
I think with squatting and pressing I can kind of intelligently try and make use of a stretch reflex, but when it comes to heavy deads I am going to try and make each rep distinct next time.