Press
1-1-1
Work up to a max effort single. Feet must stay flat on the ground and knees must stay locked out. Both arms must lock overhead out simultaneously.
Exposure 8/8
_____________________
Deadlift
1-1-1
Work up to a max single. Feet must stay flat on the ground, no hitching, knees may not re-bend to complete the lift. Maintain a neutral spine throughout each attempt.
Exposure 8/8
Post loads to comments.
Be careful not to let your warm-ups fatigue you too much for your heavy singe attempts. Example warm-ups and attempts are below. However, these are just examples, and you should adjust according to how you feel and what’s worked for you in the past. Understand that not every testing day will result in PRs. The takeaway in this example is doing only a few reps (singles or doubles) so as not to be too fatigued for their heavy attempts. Leave yourself at least 2 minutes between your last warm up and your first attempt, then between each heavy attempt as well.
Press (Previous 1RM of 115, goal of a new 1RM ~120)
45×5, 75×5, 95×1-2, 105×1
110
115
120
Deadlift (Previous 1RM of 270, goal of a new 1RM ~280-285)
135×5, 185×5, 225×1-2, 255×1
270
280
290
_____________________
Tabata Row for Calories
Post total calories to comments.
Coach Jeremy getting set to squat. | We’re in the eighth and final week of our programming cycle before Crush Week, which means we’ll be hitting 1 Rep Maxes (RMs). Make sure to tell us all about your new Personal Records (PRs) in the comments!!
Should I Use a Belt For My Lifts?
By Chris Fox
A weightlifting belt can be a useful tool to help you get stronger. It can also be a crutch that a weak lifter relies upon to move more weight than they should. How do you know where on that spectrum you lie? Read on…
Why would I use a belt? Does it protect my back?
The short answer is that when properly used, a weightlifting belt will help stabilize your spine, and a more stable spine will move more weight. In terms of getting stronger, more weight is better. It’s no coincidence that all of the biggest weights moved in competition are moved by a lifter wearing a belt. Thus, a weightlifting belt can be a useful tool in a lifter’s quest to get stronger. The following quote from the 3rd Edition of Starting Strength sums it up very well:
A belt protects the spine by increasing the amount of pressure that can be applied to it by the muscles that support it. The belt itself reinforces the “cylinder” of the ab muscles around the spine. At the same time, the belt acts as a proprioceptive cue for a harder abdominal contraction: you can actually squeeze harder with a belt on than without one, just as you can push harder against a loaded barbell than you can against a broomstick.
It augments the lifters ability to use their abs and other trunk stabilizing muscles to stabilize the spine. A more stable spine can move more weight. A lifter who moves more weight becomes stronger. You can see the logic there. The belt alone does not protect your back. It constricts the abdominal cavity. When you take a deep belly breath and contract the muscles that stabilize the trunk, they now have a smaller area to push out into, thus creating more pressure, which helps to stabilize your spine. Yes, when you use your abs effectively they actually push your belly out. We do not “draw in” when we want to use our abs to stabilize our spines! Think about when you were a small child and someone asked you to “make a muscle,” usually meaning to flex your biceps. Did you strive to make the muscle look smaller? No, you pushed it out as hard as you could. The same goes for your abs.
Put another way, the belt is not a passive stabilizer of your spine. The belt enhances the effectiveness of the Valsalva Maneuver. When you have less area to breath into and push your abs into, that air and the contraction of the abs creates more pressure. It’s like putting 13 ounces of soda in a 12-ounce can and then shaking it up. The pressure inside makes it harder to crush. The opposite effect could be achieved by simply opening the tab on the can. It would be easy to deform the can. This is why we don’t inhale or exhale when we are exerting ourselves to move a heavy weight. We hold our breath and stay tight to move it. The belt assists that effort, and as you move heavier weights your abs get stronger in response to the harder isometric contractions they are producing.
Novice lifters SHOULD NOT use belts to assist their lifts.
A novice is any person new to lifting or coming back to lifting after a significant layoff from lifting, and they should not be using a belt. A novice lifter starts light enough to not hurt themselves as they are perfecting the lifts. As your “mover” muscles get stronger (i.e., the muscles that articulate your arms/shoulders and legs/hips) so do your stabilizer muscles (i.e., the muscles that keep your spine rigid). If you use a belt too soon, you can stunt the strength development of the muscles that stabilize your spine. The problem there is that your “mover” muscles become disproportionately strong compared to your stabilizing muscles. When this happens you’re at increased risk of a spinal injury.
Furthermore, if incorporated into training too early on, a belt can help compensate for poor movement patterns like an asymmetrical shifting of the hips in the squat which can lead to hip injuries. The short solution is to let your limbs and your technique catch up with your spine—not the other way around.
When should I start to use a belt?
When you’ve trained consistently for a while—from at least 6 months of regular training up to as long as a year—you’ll have developed significant enough strength and coordination such that you may benefit from using a belt. At this point you should have developed proficiency in the lifts and may have even started to fail on an initial linear progression (LP). I cannot emphasize enough that you should be proficient in the lifts before using a belt. Using a belt as a crutch to work around inefficiencies is a recipe for injury (ask me how I know…).
If you’ve lifted long enough and well enough, then you can enhance your training and get stronger by using a belt to move more weight. If you do it correctly then your rectus abdominus, obliques, transverse abdominus, multifidi, etc. will get stronger as your quadriceps, hamstring, adductors, and biceps, triceps, deltoids, and pectorals, etc. do. You’ll develop balanced strength.
When should I use a belt?
You should use it only when you need it. For most athletes that means your last warm-up set on heavy days and then your heavy work sets. You should not need to use a belt on light to medium (below 85-90%) days and should really never use it on WODs. I really can’t stand seeing athletes doing WODs with very sub-max loads using a belt to compensate for shitty technique. Don’t be that person.
An exception would be an athlete with a history of disc injury who could benefit from the extra stabilization a belt can provide. In that case, use it judiciously and as infrequently as possible.
What type of belt should I use, and where does it go?
There are a few shapes, sizes, and types of belts available out there. For most lifts, a belt with a consistent width are the best. Best Belts make good quality powerlifting belts and there are others available like it. A good belt is made of a few ply of quality leather or suede and has one or two metal prongs to secure it. They generally come in 4” and 3” widths—your individual anatomy will determine which feels better for you. Some lifters prefer a tapered belt for comfort between the ribs and pelvis (Best Belts also makes these). The taper should be relatively small.
Belts such as this ridiculous thing should be avoided. They’re marketed to a population that thinks the belt will do all the work by supporting the back and make it almost impossible for the lifter to properly use the reinforcement a belt can provide.
Nylon belts with a gradual taper and softer sides are popular in weightlifting due to their comfort, and due to the ease of taking on and off as needed during a WOD. I use them for heavy cleans or front squats because they’re more comfortable. Be aware, however—I’ve seen a few of the cheap ones come apart at the bottom of a heavy lift a few times over the years. The velcro closure just isn’t as strong as leather and metal. As far as nylon, I really like the Harbinger Belt I recently borrowed from a member for some heavy front squatting, and coaches Noah and David are really digging on the ones coming from Blitz Belts (bonus points for the cool logo!).
Whatever type of belt you use it should, for the most part, fit snuggly just around your belly button. Some deadlifters like to wear it a bit higher for the comfort it can provide in the setup so you might play around with that. For deadlifts or cleans, I personally only like to use them on heavy singles. Any more than that and it moves around on me which causes me to think more about the belt that the heavy bar I’m trying to separate from the cozy gym floor it would like to lazily rest on.
Hopefully this info helps demystify some of the info about what a belt does and how and when to properly use one. THREE CHEERS TO MOVING BIG WEIGHTS!!!
_____________________
Addicted to Distraction The New York Times
Do you use a belt when you lift?
6am with Nick and Whitney
Press: Partnered with DanL and Mike. Felt strong today with this, hit a PR at 180# (10# up) and then failed trying 185#.
Deadlift: This is my favorite lift right now (since I can perform it without pain). Hit 435#, which is a 20# PR.
Rowing: is something I don't like. Kept it at 8 calories per round.
Great article. Yes, I use a belt (soft-style from Rogue).
I use a belt when at or close to a max effort (not limited to 1RMs). I would say that, after lifting shoes, is the single most important piece of equipment I own.
7 AM Meathead Monday
Press: Made 92.5, which is almost my pre-injury PR (92.75, achieved by accidentally mis-loading the bar with more weight on one side than the other). Failed 93.5 so I'm gonna call this a true 1RM. I was hoping for 95, but I guess I should feel pretty good at having been able to maintain strength despite having wrist issues for going on 9 months.
Deadlift: 295 (PR). Failed 300, and am asking myself "what if?" since Brendan was trying to talk me into doing 300 instead of 295 on my second attempt. I worked for it, but mayyyybe I had another 5# in me on my second attempt (ie, before tiring myself out)? Anyway, I'm happy to have added 15# to my deadlift, and I think my New Year's resolution just wrote itself.
Slam balls instead of rowing, 84 reps total. Blech, that might have been worse than rowing.
Off to the Detroit 'burbs for a couple of days. If I'm feeling ambitious, I will check out the awesomely named CrossFit Inner Stallion.
6AM
Worked up to a 160 press working with Steve and felt pretty good. 25lbs off of my PR but really felt good after a year with very little overhead movement due to a shoulder injury. Looking forward to being careful and continuing to strengthen next cycle.
Deadlift 415 with Mike A and Dan L.
Onwards.
In the past month or so I've reached a lot of breakthroughs in terms of going belt-free. I was always concerned about my back and would use the belt for ANY heavy squats or jerks. Frankie has been encouraging me to belt ONLY at the absolute max (like 95-100%) and so lately I have been aiming for "beltless PRs". Recently, I did 6×6 of high bar squats at 133 and jerks up to 113# which were both really major mental barriers to cross for me. The jerk especially was amazing to me as a few months ago, I was belting around 90#, and felt that I really needed it to protect my back. I feel so psyched when I realize my back is getting stronger and stronger — it helps build mental confidence as well.
6am with Nick and Whitney
Press: Partnered with BK and Scott. 145, 155 (5# PR).
Deadlift: This is my favorite lift right now (since I can perform it without pain) and I was excited to beat last cycle's 475 – in my head I was planning 485, which seemed reasonable after last week's 440×3. Alas, it was not to be. 455 was harder than it should have been as an opener and 485 was glued to the floor.
Rowing: took out frustration on the erg, with 1:35-1:40 splits and 8-9 cal a round.
Great article. I don't use a belt, but then I still lift in 7 year old basketball shoes, so I've got lots of room for improvement when it comes to gear.
6am w/ Nick & Whit.
Press; 145-155-160, 5# PR. Glad to hit my old PR and set a new one after a long weekend of traveling, eating and some drinking.
Deadlift: 325×3. Just wanted to take it easy and move some weight. (Who would have known that Michael A and Dan G both like deadlifts.)
Metcon: 8-8-8-8-7-7-7-7.
Re belts: good article Fox. I use a Rogue nylon belt and try to avoid using it except for heavy squats and deadlifts.
6am with Whitney and Nick
Press: 85, 90, 92.5Fx2. 90 ties my PR and I really feel like I've gotten stronger on this lift, but just couldn't get the bar to move today.
Deadlift: 295, 310PR! My grip continues to feel solid and for a hot second I thought about trying 315 or 320, but my right hip has been bothering me and figured I should play it safe.
Tabata row: ~5 cals per round
QOD: I use a Best Belt only for heavy squats and deadlifts.
Nice article! The mystery of the belt, solved! 😀
6am with Nick and Whit
Press with DH3 – 135, 145, 150. 135 was my old PR so 145 and 150 were both PRs. Pretty stoked to add 15# to my PR on the press. Super impressed by Mike M's 165# PR.
Deadlift with Kayleigh – 335 (old PR), 350(PR). Moved solidly and I know I have more in there. Rushed to try 360 but my mind wasn't focused so called it before really trying to move it. Really awesome partnering with Kayleigh and watching her lift all the weightz.
Row – Don't really remember, somewhere between 7-10 per round.
Great article Fox. I've been going back and forth for months now on whether to wear a belt for heavier squats due to previous injuries while squatting. Been leaning towards it but just haven't tried it yet.
Srsly I want to be Kayleigh when I grow up.
Stella, there are so many better life choices (but thanks!). Great energy this morning – especially enjoyed working with all my bar partners today watching them crush it and provide encouragement (Jill, Alex, and Steve).
Press: 78, 81(PR), 85F, 83(PR). Was a little too ambitious, but glad I had time to drop back and get a 2.5# PR.
Deadlift: 315, 335(PR). Like Steve, set up the bar for 340, got ready, and then walked away without much of a fight. Happy to tie Charlie again on the board.
Row was consistently 6 cal each round.
I just started using Charlie's magical blue belt about a year ago for squats and deadlifts only. Great read.
10am
Squat
270x5x3
Bench
185x5x3
Deadlift
355x3x3
I'm currently lifting sans belt since I'm working back from a serious de-load due to a few injuries and the weights are light but I am a firm believer in their appropriate use, duh. I used to think that one should never need more than some cotton shorts, a tee shirt, and a pair of chucks to lift weights. Then came lifting shoes, then a belt, then wrist wraps, then knee sleeves…I now lean toward using the right tool for the job.
—
LOTS of PRs going on in the gym today and it's only 1pm!
Really great article Fox!! You have officially motivated me to buy a new belt.
I really see the value in waiting to buy a belt until you have a sense of how to create mid-line stability on your own. I didn't start using a belt until about 10 months ago. When first starting out, I was always one of those over-extended, "gumby-spine" sort of individuals. I didn't quite understand how to brace properly under load (except that I knew I should hold my breath). So after coming back from my injury, it took some serious effort to correct that.
After gaining some mid-line body awareness, I decided it was time to get a belt. I found the belt to be a great proprioceptive cue, and bracing finally seemed to click. I also found I was able to carry this over to most of my lifts in heavier barbell WODs, whether I was wearing a belt or not. I definitely wear my belt whenever I'm squatting or jerking heavy, but like C Fox said, I try not to wear it unless I'm pushing bigger weight. Training your body to go belt-less at sub-maximal loads is important, especially in the sport of CrossFit. I can't tell you how many people I've seen diddling around with their weight belts in competitions when the don't actually need them. That can easily add up to 30 seconds of extra clock-time…..just sayin!
Anyway, if anyone's interested, I just bought this belt:
http://www.unbrokendesigns.com/collections/womens-velcro
I don't know too much about it, other than I dig Hawaiian print and I needed to invest in a 4 inch belt because I have a stumpy little torso. I've had a 2-pood for awhile now, and it completely swallows my spine in the back, not ideal. So for those shorter-waist individuals that are looking for a belt, this is what I went with!
12pm with Nick and Fox
Press
#120 (PR)
– This felt way better than expected
– Started out at 105 (110 was my previous max)
– Ended up jumping from 110 to 120 (rather than 115) because it felt good, glad I did
– This felt like my true max, no room for more
Deadlift
#235 (PR) on the deadlift
– Thanks to Fox I now know what to do with my abs while deadlifting
– My previous heaviest was #225
– Attempted #245 but the weight wouldn't move off the floor
Tabata Row
– Max 10 calories
– Min 6 calories
12 PM
Press: 135
This cycle is the first time I've ever done the press, so this is an all-time PR. (25 pounds over my 110 for 3×5 last week). I got 135 with good form and failed at 140 so I think 135 is an accurate estimate of my 1RM.
Deadlift: 275
This is a "CrossFit PR" having done Foundations in August and started my first group lessons in September, but it is short of my all-time PR from about ten years ago of 360. It is up from my 1RM of 235 last cycle. Both cycles I felt like I could have gone at least 10 pounds higher, so I think 275 is a modest underestimate of my current true 1RM.
A little context: I was a skinny weakling all my life until a decade ago when I lifted weights seriously for 2 years. I had gotten my deadlift singles up to 360, bench press to 285, and high-bar back squat a little higher than my bench press. Then grad school happened, and I traded in a lot of my muscle mass and strength for belly fat. I had a few spurts of lifting for three months or so during the last decade, but never stuck with it seriously. I did Foundations in August and this is my second training cycle in group classes. This is the first time since grad school that I've been lifting seriously. I'm psyched at how quickly I'm recovering my ancient gains and this is the most alive I've felt in years. Thanks for a great community!
Press
160, 175(f), 175 – First attempt was weird. Pushed the bar forward a bunch. All-time PR of 2.5# and 5# better than my last heavy single.
Deadlift
425 – Tied an all-time PR from before I hurt my back a year ago. Was hoping for a little more, but this was a fight so I called it there.
Row – 8 calories per round
Subbed 3×10 GHD sit-ups for the hollow rocks with BK and Michael
Press 1RM
53, 68, 75 (PR) +2 since last cycle, tried for 80 but Fail
DL 1RM
135, 165, 195, 210, 220 (PR), 230 (PR), 240 (PR).. took all I had!! +25 last cycle
Used the belt 195 onward, thumbs UP!
3 Rounds
10 KB Swings (green)
10 burpees
10 sit ups
4:23 wheeeee!
4:30 class
Press
145
155
165F
160 (10# PR)
This felt good but hard.
Deadlift wasn't there today. Hit 385# which was sloppy so hit it again and it was a little better. I have been off my DL game the past few weeks so it's time to get back on it a little more.
Tabata row: 7's across the board except for 1 round.
I only use a belt when going over certain weights for certain lifts. 250# for the FS, 300 for the BS, etc. It's only when I really need the extra stabilization on the heavier lifts. I find it helps the most with heavy olympic lifts.
Warm up x 2
5 chin ups
10 fsq 45#
10 push ups
+ 5 chin ups again
Press
75 (old PR)
78
80 f – damn! Thought I had this
Deadlift
200 (old PR, I think or maybe 205)
205
210 – form was good! Want to try 215
Congratulations to Worm and Alex who hit great lifts.
Fun day lifting. Haven't hit a PR in a while and improving my deadlift has been a goal for roughly ever.
Tabata row not too bad – 5 cals each round
100 hollow rocks –20-15-15-15-15-10-10
Press:
75
77.5- f
77.5- f
Not even a PR match. Ro yelled at me afterwards from across the room because all I needed to do was push my head through! To me, it felt like I only moved the bar 3 inches. Maybe next time.
Deadlift:
230- technically didn't count bc I dropped the bar.
250- Accidental 7# PR. Thanks goodness for misloading plates! Ha! Didn't do a third attempt bc my back rounded.
Row: 48 total Calories. Surprisingly fun!
Great article, Fox!!
Press: 65, 70 (PR), 72.5 (F)
Deadlift: 180 (f), 175. Hmph. Did 175X3 last week no probz. I'm not good at making big jumps: went from 155 to 180. That might've been where I went wrong.
Row: Averaged 5 cals per round. Went up to 44 calories total.
I'm just gunna keep coming and maybe one day lift as much as Kristin, Worm, Kelly…KAYLEIGH!!!!
6:30 with Noah and Arturo
Press:
73
78 tied old PR
81 new PR (+3)
Deadlift: decided ahead of time to not try for a new PR and just hit something heavy with good form.
205
210
215
All felt good- belted all 3
Tabata row: 6-7 calories each round. 52 cals total.
100 hollow rocks.
I use a 4" leather belt for heavy squats and deadlifts. I usually only use belts when I'm over 80-90% of my 1RM. I'm not a fan of 3" belts, which is weird because I'm not a particularly tall person. I've been dabbling with a nylon one during clean and jerk 1RM attempts. I'm pro belt. Good article!
Pull-ups
1-1-1-1-1
OH Squat
PVC x 10, 33 x 10, 45 x 10
3RNFT
10 push-ups
16 weighted lunges @25#
5 x kipping pull-ups
Press
45 x 5, 65 x 4, 75 x 2, 90 x 1, 100 x F x 2.
I kinda knew I didn't have 100# as my very recent 1RM was 95# but I wanted to try it. I wasn't even close lol.
Deadlift
135 x 5, 185 x 4, 225 x 3, 285 x 1, 305 x 1, 315 x 3 (PR)
Very excited about this! I didn't want to test my 1RM again so soon so went for a 3RM instead. This was 1RM in February and it felt pretty good!
100 hollow rocks- 40, 25, 15, 5, 5, 5, 5… Ouch.
Tabata row for cals: 52cal. Did not push that hard here. I just can't go to that dark place on the erg these days.
great article!! just wanted to say BEST BELTS FOR LIFE.
i have a 3" beautiful royal blue one (anyone feel free to use it, because it feels better with a little bit of wear!)
also congrats on all the badass PRs!
Oh yes I love my Best Belt. I usually only use it for my heavier sets. But sometimes I feel it gets in the way when I'm squatting. I am very short-waisted so may look at the one Katie recommended.
Love seeing all these numbers go up today!! Very proud of KCAPS, who PR'ed her deadlift by 25# tonight… just crushing weights and taking names.
Little of this, little of that today… a bit tired and off my game.
Crossover Symmetry
PVC warm up, hip and shoulder mobz and mashing
SNATCH Complex: High Hang + Hang
2 sets at 63#
5 sets at 35kilos (77#)
Keeping it lighter to work technique today in short period of time. Focus on being patient back up from hang/knee, and then pulling under quickly
PRESS: 33×5, 53×4, 68×2, 75×1
80×1 (technically PR b/c I have never tested my press?!? or it's been forever)
85×1 (PR)
90 F, F
88 (PR)
blech. 85 was so easy/fast. the misses at 90 were both about the same and really disappointing. I think it went a bit forward. was determined not to mess around with 88#.
**Very tempting to get a little mini-rebound/dip with the bar in the rack position to get some stretch reflex going before pressing up, esp. since i've been used to dynamic start. It's a good reminder that on the strict press the bar should only travel up… not down a tiny bit first before it goes up!**
Not looking to test my DL at this point, so went right to Tabata Row!!!
7-6-6-6-6-6-6-6 = 49 calories
I can't find my notes from the last time I did this, but I feel like I started at 6 and then mostly hit 5's… this definitely felt improved and also f**king terrible 🙂