Dinner and a Movie

Monday, April 18

Main Course: Dead Lifts 2 per minute one every 30 seconds for 15 minutes

Dessert: 8min AMRAP 2 burpees,  4 Knees to Elbows,    6 Pull Ups, 8 Mountain Climbers

I am so excited for Coach Heather to come back and teach us all she has learned at the Olympic Certification in Colorado! I know many of you may be reeling from the no flip flop post last week, and maybe today I hollered at you about your inappropriate footwear for deadlifting but this is no joke people. Let’s all take a deep breath and get over it. Change can be hard, but it is good thing.

Take these ideas for example….

He who rejects change is the architect of decay.  The only human institution which rejects progress is the cemetery.  ~Harold Wilson

It is not necessary to change.  Survival is not mandatory.  ~W. Edwards Deming  (Thank you, Michelle.)

So anyway…we worked on the dead lift today as not only our skill but main WOD and the cool thing (I thought) that we talked about was that dead lift is not simply squatting with something in your hand. The dead lift is pulling up and pushing against the floor. You have to be just as engaged in a dead lift as you do in an overhead squat. Now while you may be new at this and you may not be puling a whole heck of a lot of weight…this still remains of utmost importance. We must pay close attention to form and our body mechanics when doing these Olympic lifts if we hope to add load and avoid injury. WORD TO YO MUTHA.




Loved today’s wod. No surprise…I love all weight training days.

And wrist is officially slapped for whining about my beloved flippy floppies.

Comment by alexis b — April 19, 2011 @ 4:03 am


THis looks like a blast…sad I missed it.

Comment by Mona Malec — April 20, 2011 @ 3:35 pm


Looks like a blast…sad I missed it….I love the details that need to go in to what looks like a simple lift.

Comment by Mona Malec — April 20, 2011 @ 3:35 pm

Mobility WOD