2009 May 6
Thursday, May 6th
Deadlift 3-3-3-3-3 reps
Go heavy and post weights to comments
Lowcountry Crossfit West Ashley, Charleston, SC
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Deadlift Form:Place your feet “jumping distance” apart, with heels underneath your hips, toes pointed slightly out. Shins should be 1”-1.5” from the bar. Lock out your knees, hinge at the hip, bent over and grab the bar. Use the hook grip. Unlock your knees; bring your shins to the bar (DO NOT bring the bar to your shins). Butt down, chest up. This loads your hamstrings (a burn/pull feeling in your hamstring) and bringing your shoulder out in front of the bar so that your scapulas are directly over the bar. Additionally, it ensures your back is in spinal extension or a ridged spin. Inhale deeply. Lift the load by dragging the bar up the shins then up the thighs. At the top of the lift, the back/knees should be locked out and hips open. Retrace the original bar path back down to the floor. Exhale!The hook grip is used in order to save your grip strength throughout the WOD. You will be able to go harder, longer. USE IT!It is imperative that spinal extension is maintained to ensure safety. If you are rounding your back during the lift, the weight is too heavy! REDUCE THE WEIGHT! Athletes tend to skip form and go straight to heavy weight. If you work on your form now, you will achieve heavier loads faster.You must drag the bar up the shins and thighs. This is the most efficient and safest way to deadlift. If you do not, spinal extension will be compromised and you will not be able to lift heavier loads.
Justin did185-225-245-265-245-form got pretty bad during round 4 and went back downLowcountry Crossfit West Ashley Charleston, SC
115-145-168-195-195 The lead-pipe flexibility is getting better but still needs work to do this one!lowcountry crossfit, west ashley, Charleston, SC
83-103-123-133-153(only 2 on this last one) Finally, I felt like I was rockin’ this workout!!Thanks for the push Kevin!Lowcountry Crossfit West Ashley, Charleston, SC
225-245-265-275 (twice)-265 (twice)Lowcountry Crossfit West Ashley, Charleston, SC