A New Movement
Today we’ll be doing something new: the Romanian Deadlift. This is a wonderful movement for increasing our hamstring engagement, something that will be very key as we look to improve our running efficiency.
Here’s a great description of the movement from the coaches at Catalyst Athletics:
The name Romanian Deadlift is commonly used incorrectly to describe a Stiff-Leg Deadlift. The movements are similar, but the key difference is that in the RDL, the knees remain bent from start to finish—they are never fully extended. Start with the knees slightly bent and torso upright. Push the hips back, keep the knees slightly bent and your back set in complete extension, and lower the bar as far as your hamstring flexibility will allow. Return to the starting position, keeping the knees slightly bent.
…and here’s a video of the movement being done quite virtuosically:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101
As per usual, posture and a braced, neutral spine will be key for maximum efficacy. And as a new movement for most of us, we will want to push the weight, but only so far as we can keep our form intact.
On a side note, many of you have heard me talk about the burpee as a “beautiful movement, for the first five reps”. Here’s your chance to prove me right.
Strength:
Romanian Deadlift: 5-5-5-5-5
WOD:
5 Rounds
10 Pull-ups
50′ Box Push
5 Burpees
Hi nick!!!!
Sorry to miss this one. 5 burpees per go does sound extra delicious.
Kuddos to NICK!
miss you bro and the fam too!
Slacking, bro.
Way to go Nick!
RD: 125#
WOD: 6:57 (Ring rows)
It was fun chasing Ben during WOD! Really like RD.
RDL: 135#
Hello, hamstrings.
WOD: 6:37 Rx
Just me and Donne in the 6:30 class. Everybody else at the beach or something?
RD: 195#, I got 225 for sets of 3 twice but couldn’t hold onto the bar for the full 5
WOD: 6:28 Rx
I loved the small numbers in this one, this was tough but fun
Hey guys!! I left my claddagh ring on the bench in front of the white board. If someone finds it, can they leave it in the cubbys, or give me a call/text. Thanks!!
NO!
RDL: 245#
These felt solid, but I didn’t want to go too heavy.
WOD: 5:35 Rx
My pullups were MIA once again. Damn allergies!
Great hustle today!
Just for Nick for his first blog post:
4:30-something Rx.