Thursday, April 14th 2015
DEADLIFTING ADDICTION AT THE COVE?
We have noticed a number of our members (particularly the women!) retesting their deadlift one rep maxes pretty regularly lately. We love that everyone is looking to get stronger in one of the most demanding exercises there is but we want to caution you in supplementing personal programming with too many heavy deadlifts (we are talking about doing a 1 to 3 rep max on a weekly basis). The deadlift puts a tremendous amount of strain on your hamstrings, spinal errectors, glutes, and your entire nervous system — and too much of it can be detrimental of your training from both a performance standpoint and injury potential. Any time we put deadlifts in the workout we will tirelessly debate about the reps and weights that are suggested — and as a coaching staff even more vigilant about technique.
CrossFit Football’s (and those guys love to deadlift) strength programmer prescribes deadlifting heavy once every 10 days. Ever notice that we rarely deadlift on Mondays and usually it is on Thursday (or even Saturday)? The logic behind this programming template is that if you deadlift early in the week it will hurt performance for the rest of the week.
Let us be clear that we love deadlifts as much as you do, but we want you to take a much more long term approach to them. Before you decide that you want to rip three to four hundred pounds off the floor think to your self, “When was the last time I deadlifted? How am I feeling? How many consecutive training days have I done?” and lastly “When was the last time I did a HEAVY deadlift?”. We love the ambition, but if you are unsure if it’s right for you, always feel free to ask a coach for advice. That is what we are here for!
WOD
400 M Run
21 KB Swings
15 Box Jumps
3 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
Rest then
100 m Farmers Carry (as heavy as possible) x 3
Rest 2 minutes between sets
Coach’s Tip: Make sure your calves and ankles feel super warmed up before jumping into the metcon today. This is like Helen with no pull ups. It should be fast and aggressive from the start. All unbroken and done in under 12 minutes.
Robyn Z. dominating the barbell while her Delta Flight class finishes up on the rowers.
Air Force BEAST MODE!
