Going wide


Nick | 05/20/2015 | 2

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The deadlift is a very powerful training tool.  It allows us to get a very large load through our system which has very potent effects on our neuroendocrine system (read: it helps make us stronger, faster, and more lean very efficiently). We generally train it in a “conventional” style, that is with the feet hip width and hands grasping the bar outside of the legs.  This is useful as it transfers very directly to our olympic lifts and forces us to adapt our hip mobility to keep the knees out of the way of the bar.  Today’s sumo deadlifts, however, in many ways are more functional in such that in life if we’re going to pick up something very heavy, chances are we’re going to take a wider stance and grab onto it closer to our center.  This might seem harder to balance at first, but if you get used it it, you might find yourself lifting as much or more than your conventional deadlift.  Spread that stance as wide as you can, get your hips down and pick up something big.

STR:

Sumo Deadlift

5-5-5-5-5

WOD:

Open 11.1

AMRAP 10:
30 Double Unders
15 Power Snatches (75/55)

CYCLE BENCHMARK:
6 Rounds:
200m Run
10 Wallballs @ 20/14
5 Burpee Box Jumps @ 24/20

Schedule Update:
We will not be running normal classes this Monday in observance of Memorial Day.  We will be running the CrossFit Hero WOD Murph at 10am for any who would like to participate.  This does not count as a class!
Help for local teens in need
One of our members has been working with the guidance department at Somerville High to source aid for over 20 unaccompanied minors who are currently attending SHS.
These students live on their own and work near full time jobs after school to afford rent in local apartments.
They are struggling and in a highly precarious position.
The guidance department  tries to support them with simple items to make their everyday lives a bit simpler.
These items range from new sheets and towels, clothes, toiletries (razors, shampoos, first aid supplies) to gift cards ( grocery stores, Restaurants, CVS, Target) and T passes.
We will be holding a small collection at CFSV to gather supplies to donate to these students in need.
From 5/18-5/22 there will be a collection box in one of the daily cubbies. If you are able to get any of these items for donation- it would be greatly appreciated!
If you want to get more involved, or you have a larger item to be donated, or you need these items picked up at your house don’t hesitate to contact Erin Baumgartner @ erin.baumgartner@gmail.com or (978)944-2247.

2 comments for “Going wide

  1. jv says:

    DL: 200#, PR

    WOD: 4+ 44, Rx, also a PR! Did 4+30 Rx earlier this year.

  2. Abigail Russo says:

    DL: 175# for my 4th set, ran out of time for my 5th. Oops.
    WOD: 3+35 Rx

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