Dia de los Deadlifts & Social Time with MEL!


Augie | 11/21/2019 | 7

Hey y’all, it’s Friday again and what better way to get us feeling strong for the weekend than taking on the DEADLIFT?!?

ADMIN NOTE:

There will be a get together to hang out with the one and only MEL on Saturday Evening! She’s in town for a limited engagement and we’re planning on starting at 7:00 at the Independent, aiming for the bar on the left side, so look at your calendar and erase everything that is not “CFSV Social / Hang out with Mel” at 7:00 on Saturday evening. Then come see what people look like in regular clothes.

–Now back to our regularly scheduled programming–

For our strength focus we will conduct Sets of 3 Deadlifts starting at the top (high hang position) at a tempo of 2 seconds down, 0 seconds at the bottom, Explode up, 0 seconds at the top. As you can see, the focus is on a deliberate and controlled descent and then explosive power getting you out of the bottom back to the top to repeat the cycle.

So, if you let your ego drive your weight choice and you can’t control the descent (yes, I’m looking at you) and your tempo cycle becomes explode down because you cannot control it and then a 2 second fight to get from the bottom to the top of the movement (Pay attention here, this is important) You. Are. Doing. It. Wrong. How do you do it right? Work to a weight that is challenging for you but allows for clean movements at the 2.0.x.0 tempo.

Once you nail this portion of your fitness adventure, we will put away the barbells and grab some dumbbells at a challenging weight for the WOD. Today’s workout consists of four rounds for time (READ: As quickly as you can) of 15 Air Squats, 10 Double Dumbbell Deadlifts (50/35), and 10 Push-Ups to the DBs. That is only 40 reps of the DL and Push-Ups and 60 Air Squats, so get a weight that is not easy, find a pace you can do your air squats and push-ups to your full range of motion and knock this one out with deliberate intensity.

Once that’s done and you catch your breath and get off the floor, find each of your friends in the class and give them a high five! Then, go out and be awesome because that’s what you do!

See you Saturday!

 

 

STR: Deadlifts 3-3-3-3-3 @ Tempo (2,0,X,0)

WOD: 4 RFT
15 Air Squats
10 Double DB DL (50/35)
10 Push-Ups to DB

 

 


7 comments for “Dia de los Deadlifts & Social Time with MEL!

  1. DANIEL S. says:

    275# strength
    4:12 Rx WoD
    Nelly also gave us a core cash out, which was tough, but great.

  2. JoshMc says:

    Str: 265#
    WoD: 4:55 @ 60# DB; not enough 50# DB to go around for large 5:30 AM class
    Cash-out was longer than the WoD but admittedly the pace was more leisurely.

  3. BenB says:

    STR: 245#
    WoD: 4:02 Rx
    Good to add the cashout with the fast WoD, thanks(?) Nellie.

  4. NELLY says:

    Yay! Glad you liked it!!

  5. NELLY says:

    Yay! I’m glad you liked it! Nice work!!

  6. Jon says:

    Str: 335#
    WoD: 3:11 Rx

  7. Heather J says:

    Str: 220
    WoD: 4:22 (35# DB and 20″ box push-ups)

Comments are closed.