It is max effort deadlift day. Â Time to load up the weight and pull that 1 rep. Â Make sure you are paying attention to your form. Â As we said a couple of weeks ago, when done properly, the deadlift is not a dangerous lift. Â However, when the weight starts to get really heavy, a lack of concentration can lead to bad form. Â There is no reason to sacrifice form for ego or weight.
Do you have a soup or stew that you love and want to share? Â Sign up for the Cold Weather Wellness Seminar on November 21st. Â Bring your soup and recipe to share with everyone.
CrossFit Alloy WOD for 11/12/2015:
Strength:
Deadlifts
1, 1, 1, 1, 1, 1, 1
*don’t forget to record your lift, we will be using a percentage of your lift in the near future
MetCon:
4 Rounds for Time:
15 Ring Dips
10 KB Swings (2/1.5)
Cashout:
Foam Roll:
Hips
Quads
Calves
Hamstrings
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
10/6 Ring Dips
8 KB Swings (1.5/1)
Brass:
4 Rounds for Time:
10 Hand Release Pushups (may use knees)
8 KB Swings (1/0.75)
Bronze:
4 Rounds for Time:
10 Pushups (may use knees)
8 KB Swings (0.75/0.5)
345# Dead lift – PR