Tuesday 05.15.12

20 deadlifts at 275#. Jeff J. rocks the house.

Gotta say, I'm looking forward to my weekend getaway to Chicago to visit with Jacob's sister and catch some elite CrossFit action. Jacob will be driving up to the McCook Athletic & Exposition Center in McCook, IL (a suburb of Chicago, about a 20 minute drive or so from city center) on Saturday after gym hours to catch some of the CrossFit Games North Central Regionals competition. General admission costs only $10. I'm pretty stoked to see just what our region has on tap for the CrossFit Games Finals. If anyone is looking for something fun to do this weekend, I guarantee this will fit the bill.

Today it is back to the deadlift where the golden rule is: "If you can feel it in your lower back, you're doing something wrong." That something wrong? Usually it is a) not using the hamstrings (back of your thighs) and glutes (your BUTT) to raise or lower the bar; or b) rounding your back, particularly on when bring the bar down. To prevent rounding your back, especially on when lowering the bar, focus on keeping your shoulder blades pulled together. Think about puffing out your chest if that helps you keep your shoulders back throughout the lift. Go get 'em, Tigers (and Tigresses).

WOD

Warm Up:

2 minutes doubleunders

Instep stretch

Foam

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Strength:

1 RM Deadlift

"Super DLs" - 1 deadlift every 10 seconds for 20 reps

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5 Rounds

Run/Row 400 m

20 sec L-sit

10 pullups