Tuesday workout featured a fan favorite of the box, a heavy deadlift. Although this movement is a favorite of many we program it judiciously as it is so demanding on our muscular and nervous system. The amazing thing to note about that 5 rep test was how many people hit such big numbers and personal records without deadlifting regularly. How could this happen with so little direct training in the deadlift? This phenomenon goes to show the power of the constantly varied programming we see in CrossFit. Those increases in strength came from the other diverse movements we see as part of our regular programming. Those strength gains could have built from the different squats we do or the mobility improvements from all keg drills and couch stretches or the core strength that was developed from our recent gymnastics cycle or the explosive power we have been creating through olympic lifts. That constant variety in our programming allows us to be continually improving in so many different areas of fitness. So when the big deadlift test comes up and you haven’t hit that movement regularly you may be surprise how prepared you are to pass that test without really “studying for it”. And finally, how did I just PR my deadlift? Because of all the hard work I have been doing at the gym. Well done Covies!
50 M Farmers Carry 5 Strict Toes to Bar 10 1 arm bent over DB Row 3 Rounds
25 KB Swings
50 Air Squats 25 Push Ups 3 Rounds Fitness: 35/26 RX: 53/35 RX+: 70/53Coach’s Tip: If your shoulders are toasty from Wednesday’s WOD or you want to save your shoulders in case you need them for 17.3, go Russian (to eye level) on the swings today! The push ups are likely the limiting factor in this workout, so feel free to scale the volume. We would MUCH prefer 10 GREAT AND VIRTUOUS reps as opposed to 25 crappy ones.
Welcome back Jacob … and welcome Simon (foreground). They’re here for the next month visiting from New Zealand. You might recognize Jacob as he was here last year AND is featured in our community video! If you haven’t seen that video, check it out HERE