DeadLift This!


Double Unders are like transforming yourself into a hummingbird

The deadlift, while a simple movement, is extremely hard to execute properly and therefore is potential hazardous.I can’t stress this enough, there is no one at our school who is above or beyond getting better at this lift. While the deadlift does strengthen your lower back, it is the tremendous leg power that gets this lift off the ground. Being able to keep your lumbar spine rigid under load is paramount for not only power transfer but safety as well. What does this mean? It means that we must have contraction on not only our lower lumbar but our thoracic spine, our abdominal muscles must be engaged fully in order to have successful and injury free lift. These muscles and more function in isometric contraction so that our skeletal structure cannot move and is therefore protected. (notice how many times I have mentioned the idea of safety) So then what happens…what happens is this; “when the trunk is held rigid, it can function as a solid segment along which the force generated by the hips and legs can be transferred to the load…across the shoulder blades and down the arms to the hands.” Mark Rippetoe

Adrian gets down!


that being said, lift heavy tomorrow and be safe! WORKOUT OF THE DAY FOR TUESDAY

FORZA: Deadlifts 5×5 5-10lbs heavier than last week. (this is the last week of deadlifts)

AsManyRoundsAsPossible: 12 minutes 5 pull ups 7 pistols 9 mountain climbers 

Coach Crow gettin it!

Mobility WOD