Get Set
We’ve talked a lot about bracing – preparing your body to apply force safely and effectively – this month. You’ve gotten a lot of practice doing that in different situations. Today, the challenge will be in bracing yourself effectively and quickly.
We’ve got Deadlifts today! They’re an awesome lift. Full body multi-joint, functional, and prone to generating systemic changes in your body (read: that shit works).
Once we’ve practiced them for a while, we’ll translate and combine it with a similar activity: rowing. In this WOD, you’ll start with 5 light deadlifts and then immediately jump onto your rower to accumulate meters until the clock turns 1:00. Then it’s time to jump up, get your feet under the bar, and set your bracing quickly in order to pump out 5 efficient, fast reps – and then get back to the rower.
You need to maximize your explosive pulls on the rower to maximize the meters you get each minute. You need to get set and pull cleanly to reduce the time you spend on the bar each round. But most importantly, you need to transition quickly between the two.
Get ready. Get set. GO!
Strength:
Deadlift 5-5-5-5
WOD:
Row 2k
– At 0:00, start with 5 DL @ 50% of the final set (not to exceed 225#)
– Every minute on the minute: 5 DL @ 50%
(There is a 20 minute cap on this WOD. You should not need it.)
Hey Punks!
I think its high time the miscreants of CFSV got their culture on. To that end, I want to plan a field trip to see Shakespeare on the Common this Wednesday. The show starts at 8. I plan on being there around 7:30 to get a spot, drink beer out of a can and make those around me feel uncomfortable with my inappropriate remarks. Anyone interested?
http://www.commshakes.org/
Challenge accepted on the inappropriate remarks. Haven’t seen you Erin in forever, can’t wait!
Assuming if this is happening 🙂
I’m cultured so I’m totally down – and I might bring some wine “juice” boxes.
DL: 365# PR
WOD: 10:52 @ 185#
This wasn’t as bad as I expected it to be. Much better than just an all-out 2k row.
DL: 315#, not my max, wasn’t feeling it today
WOD: 12:56@155#
Contrary to Dan, I think the DLs made this worse.
dl: 345#, pr.
WOD: 16:00 at 225#. I have to confess, over the past year or so, I’ve been starting to question the effectiveness of the panther walk set up.
…and I have to agree with damien. this was a rough one, I had a couple rounds were I think I got sub-100 meters. ouch.
Coach wants to know why you did 225.
because…um…Obama.
Deadlift: 200# (same max as last time we did this, didn’t want to push it much further since my form started to fall apart a bit)
WOD: 17:53, 100# (this WOD was brutal, but I’m glad I made it through)
Pre-class bonus: 1 dead hang pull-up (so its reproducible, but now I need to get 2)
DL: 190# PR tried 200# but failed on rep 2. I’ve never DL’d more than 2 at 200# … slow progress on this lift.
WOD: 14:57 @ 95#
My massage from T-pain sat was 90% lower posterior chain – it’s like we knew…
Me gusta.
Are you making this face, Dan?
House of Pain!
DL: 185# PR
WOD: 16:40 @ 92.5# Rx