Training partners Ben Highmore and Joe Scali are battling to see who gets a 500-lb. deadlift first.
Finding the perfect training partner can be a challenge. At CrossFit 604, Ben Highmore and Joe Scali have been training together for more than a year. And both are very close to a 500 lb. deadlift.
Scali started CrossFit in November 2011 after playing university hockey at Cornell, and professional hockey in Texas. He competed in the 2012 CrossFit Games Open and finished 20th at the Canada West Regional.
Highmore has been doing CrossFit for four years — two on his own and two at an affiliate. He also has a background in professional sport, playing semi-pro soccer in England.
Highmore’s brother, Tom, coaches these athletes. Training consists of squats, cleans, snatches, pressing and variations among the movements. His programming is focused on the short and intense. “I started CrossFit in 2007, so couplets and triplets were what I was raised on and that will always be the staple of the CrossFit 604 program,” Tom says.
Every class also carries a skill and strength component, so all athletes can continue their development.
CrossFit 604 provides athletes the opportunity to do extra, lift-specific work on their own with customized programming. Scali deadlifts once a week, focusing on a 5x5 scheme, increasing the load every week. He also practices the Olympic lifts often. “The continuous reps of all of the Oly lifts have increased my deadlift strength overall,” he says. “My other PRs — thanks to this extra programming at 604 — are a 205 snatch, a 295 clean, a 275 hang power clean, a 345 front squat and a 425 back squat.”
Highmore echoes this concept. “I’ve personally found that from spending a lot of time working on the snatch and clean in all forms — full, hang, from blocks, etc. — it has transferred fantastically well into improving my deadlift,” Highmore says. “The speed at which you have to move the bar for both of them definitely helps when approaching the deadlift. We also do a lot of midline work such as glute-ham raises, GHD sit-ups … and again, the benefit of this has been huge.”
When they were scheduled to test their deadlift max, Scali was ready to do something big. “I came into the gym that day and we had one-rep max on deadlifts, so (I) asked (Tom) what Ben's max was so I could beat him. (He) told me it was 475 lb. so I added 480 lb.,” he laughs. “Later that evening, Tom told Ben that I did 480 lb., so he put two-and-a-half pounds on the side to beat me.”
Highmore and Scali aren't the only athletes with big deadlifts at CrossFit 604. On testing day, there were also two others who pulled more than 400 lb. The numbers have improved in other areas, as well. “This week we have re-tested back squat and shoulder press 3-rep maxes and have seen countless PRs. Now, that doesn’t mean to say we are a ‘strength only’ gym,” Tom explains. “We have seen lots of Fran times improve, faster run/row sprints and feedback from our members saying they feel fitter and their recovery is good. All in all, we are seeing some great numbers and satisfaction across the board, which we are delighted with.”
For both Highmore and Scali, a trip to the Games remains a goal. “We came extremely close this year in the team comp, so that really motivated me to step up the training and try and take myself to the next level,” Highmore says.
“CrossFit gave me something to train for again, and that's why I live it everyday,” Scali adds.
Highmore is hoping when they both attempt deadlifts at 500 lb., it will be head-to-head.
Scali has a different plan. “I will let him get to 500 lb. first so I can one-up him and pull 505 lb.”
