Today is the first day for March’s strength program. Â As we did last month, we will continue to move the day of the week on which we lift heavy. Â 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. Â 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. Â 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. Â The low back stays flat and the abs are pulled in tight. Â 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. Â The deadlift is completed when the athlete is fully standing and the shoulders behind the bar. Â The movements becomes dangerous when the athlete attempts to lift too much weight and compromises the flat lower back and core. Â 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. Â 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 MatthewsÂ
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.)