Wednesday 08.15.12

Chris and Beth do the ol' Curtis P break dance.

How much faster have Olympic sprinters become? Check out this infographic to see just how far out of the water Usain Bolt blew away the field of past and present Olympians.
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Oh Deadlift! How do I lift more??? Top 5 tips for deadlift awesome-ness:
1. Rock all your weight back on your heels, driving your heels into the ground.
2. Push your knees OUT. Do not let them cave in toward each other.
3. Keep the bar in contact with your shins and legs. As soon as you swing the bar away from your legs, you lose momentum.
4. Keep your shoulder blades pinched together. Imagine your mother is poking you in the back to stand up straight - that's where your shoulders should be through the whole lift.
5. Use everything but your lower back. Use your legs, use your arms, your grip, your feet, your butt....just NOT your back. You feel it there and you done did it wrong.

WOD

Warm Up:

2 Rounds

1 barbell complex

(sub in 6 HSPUs for regular pushups)

6 pistols per leg

6 PVC shoulder pass thrus

6 PVC good mornings

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Strength:

1 RM deadlift

Then

3 Rounds

3 deadlift @ 80% 1 RM

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8 min AMRAP

4 deadlift (225/155)

4 box jump (24"/20")

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8 min AMRAP

4 KB floor press per arm (as heavy as possible)

4 clapping pushups