Today's Technique Tuesday is from the master of modern American powerlifting, Coach Mark Rippetoe. Coach Ripp, as he is affectionately known, is known for his no-nonsense approach to weightlifting. He calls a spade a spade, and has a very strong opinion on how to finish your deadlift, you lower the bar. Dropping the bar, according to Coach Ripp, is something you should never, ever do.
Coach Ripp wrote a book, Starting Strength, that we have in our lending library. Since we will be deadlifting for the next 6 weeks, it's a great idea to learn a bit more about this lift. Read one of Coach Leslie's favorite Ripp articles on the deadlift. Today's Workout Power to the People Deadlift Day 1 Set 1 = 5 @ 35% Set 2 = 5 @ 40% Set 3 = 5 @ 50% Set 4 = 5 @ 60% Set 5 = 5 @ 90% of set 4 If you deadlifted yesterday, don't worry, we have something else planned for you. Then, Tabata - 8 rounds of 20sec work:10sec for each movement: Pistols - scaled is alternating jumping lunges Bar muscle ups - scaled is to alternate pullups and dips for each work interval Sandbag cleans 60/40# - scaled is a medball clean no rest in between stations
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This week we are starting our Power to the People deadlift cycle. We will be deadlifting twice a week for the next 6 weeks. This deadlift cycle is the beginning of our ski-prep. The hip, the primary driver of the deadlift, is the strongest joint in your body. The hip also is the driver of alpine, telemark and cross-country skiing and snow boarding. Deadlifting strengthens your hips and posterior chain like to no other lift. A strong posterior chain will help you ski longer and faster. Who's ready for a 30,000ft vertical day?
Today's Workout Power to the People Deadlift Day 1 If you don't have a recent (less than 3 months) max effort deadlift, you will establish your 1 rep max today. Set 1 = 5 reps @ 35% of 1 Rep Max Set 2 = 5 reps @ 40% of 1 RM Set 3 = 5 reps @ 50% of 1 RM Set 4 = 5 reps @ 60% of 1 RM Set 5 = 5 reps @ 90% of set 4 then, as many rounds and reps as possible in 10 mins of: 5 Thrusters, 95/65 lbs 5 Chest-to-bar Pull-ups adding 5 reps to each exercise each round. This workout is from the CrossFit main-site Sep 13, 2015. Thursday, October 22nd, we are having a Stronger Faster Healthier (SFH) demo day. Kenny, our SFH Rep, will be here at all of the Thursday classes to demo the SFH protein and fish oil. He is also giving a FREE sports supplement talk at 6:30pm. There will NOT BE a CrossFit class at 6:30pm on Oct 22. Instead, come to this free sport supplement talk. Thank goodness you have someone to help you drag the sled today. It's heavy!
Today is our final guest day. Have you been having fun with the partner workouts? Here is the last one. Have fun! Today's Workout Guest Days Partner Workout #3 As many rounds and reps as possible in 30 min of: 400m Sled Drag 125/95# 50 Sit-ups 50 Burpees 50 Air squats 50 Sledgehammer hits This must be completed as a team. Both teammates must have hold of the sled when dragging it. Break up reps as needed. |
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