Today is the first day for March’s strength program. As we did last month, we will continue to move the day of the week on which we lift heavy. We believe that this will give all of our members an opportunity to lift heavy regardless of his/her preferred days to come to class. We start with the Deadlift.
Sometimes looked as a dangerous movements, the Deadlift is the most power and safe way to pull an object off of the ground. The bar starts on the ground when the athlete bends at the hip and pushes the butt backwards in order to lower down and grab the bar. The low back stays flat and the abs are pulled in tight. Once the athlete has grabbed the bar, he/she uses the hamstrings and glutes to pull the bar off of the ground as the athlete comes to a full standing position. The deadlift is completed when the athlete is fully standing and the shoulders behind the bar. The movements becomes dangerous when the athlete attempts to lift too much weight and compromises the flat lower back and core. This cases the weight of the bar to be distributed to the lower back.
As a natural functional movement, when performed properly, the deadlift is perfectly safe. So, lift heavy, but lift smart.
CrossFit Alloy WOD for 3/3/2015:
Strength:
Deadlift
8, 8, 8, 8
MetCon:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats (135/95)
5 Handstand Pushups (Level/Ab Mat)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (135/95)
10 Pushups
Rest 1 Minutes
Post Weight and Total Rounds to Comments
10:00am – Road Warrior Boot Camp with Vanessa Matthews
7:30pm – Yoga with Amanda Rubio
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats(115/75)
5 Handstand Pushups (Level/Ab Mat)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (115/75)
10 Pushups
Rest 1 Minutes
Brass:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats (95/65)
5 Handstand Pushups (Ab Mat/Raised Target)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (95/65)
10 Pushups (may be from knees)
Rest 1 Minutes
Bronze:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats (75/55)
5 DB Shoulder Press (35/20)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (75/55)
10 Pushups (may be from knees with Ab Mat below chest)
Rest 1 Minutes
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats(115/75)
5 Handstand Pushups (Level/Ab Mat)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (115/75)
10 Pushups
Rest 1 Minutes
Brass:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats (95/65)
5 Handstand Pushups (Ab Mat/Raised Target)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (95/65)
10 Pushups (may be from knees)
Rest 1 Minutes
Bronze:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats (75/55)
5 DB Shoulder Press (35/20)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (75/55)
10 Pushups (may be from knees with Ab Mat below chest)
Rest 1 Minutes
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats(115/75)
5 Handstand Pushups (Level/Ab Mat)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (115/75)
10 Pushups
Rest 1 Minutes
Brass:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats (95/65)
5 Handstand Pushups (Ab Mat/Raised Target)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (95/65)
10 Pushups (may be from knees)
Rest 1 Minutes
Bronze:
2 Rounds for Rounds:
As Many Rounds as Possible in 4 Minutes:
5 Overhead Squats (75/55)
5 DB Shoulder Press (35/20)
Rest 1 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Front Squats (75/55)
10 Pushups (may be from knees with Ab Mat below chest)
Rest 1 Minutes
deadlift – 295 lbs
platinum – 15 rounds + 4 reps
deadlift – 295 lbs
platinum – 15 rounds + 4 reps
deadlift – 295 lbs
platinum – 15 rounds + 4 reps
Deadlift: 235 lbs. for 8 reps.
Steel/Brass: 14 rounds + 11 (OHS @ 95 lbs. and front squats @ 115 lbs.)
Deadlift: 235 lbs. for 8 reps.
Steel/Brass: 14 rounds + 11 (OHS @ 95 lbs. and front squats @ 115 lbs.)
Deadlift: 235 lbs. for 8 reps.
Steel/Brass: 14 rounds + 11 (OHS @ 95 lbs. and front squats @ 115 lbs.)