Tuesday 6.29.10

This is CrossFit Games competitor Jolie Gentry deadlifting 285 at the CrossFit Games last year. Click here for another picture of Jolie and ask yourself if heavy lifting has made her "bulky"!

From the CrossFit Journal article called "The Deadlift":

"The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to 'rev up' your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end."

SWOD:
Deadlift 5rm

Metcon:
AMRAP in 15:00 of:
- 6 Deadlifts at 75% of your 5rm for the day
- 9 Push Ups
- 15 Abmat Sit Ups

WOD Tips:
For the SWOD, if you have a previous best 5rm the goal will be to beat it today. Deadlifts are metabolically demanding and you only have so many pulls in you before you start to fail, so don't waste them! It's best to warm up with increasingly heavier weight and increasing lower reps until you get a few heavy singles. The go to what you want your new 5rm max to be and go for broke. If my 5rm were 200 lbs, and I knew I could do 275 lbs for a 1rm, I would warm ups as follows: 45x5, 95x4, 135x3, 185x2, 225x1, 255x1, then go to 210x5 for a 5rm PR! If you don't know your 5rm deadlift weight, shame on you for not keeping track. Then you will have to do sets of 5 increasing the weight each time until you can no longer get 5 reps with good form.

For the metcon, take 75% of the 5rm you achieved today for 6 reps. Then do 9 push ups, but do not do them from your knees. Have your hands on a box or weight plates if you need to scale, but stay off of your knees. Then do 15 Abmat sit ups, which will be one complete round. Do as many rounds as possible in 15:00.

Post weights and numbers of rounds tot he comments section! bc