Tag Archives: Deadlift

Saturday, 8/11/12

10 Aug

CROSSFIT ENDURANCE (Running), 9-10am with Liz

INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim.

FOUNDATIONS with Liz, at 10am

WORKOUT OF THE DAY, with Liz at 11am

GYMNASTICS with Sammy, at 11am

HYBRID OLY with Jim, 12-2pm

ADVANCED OLY with Jim, 2-4pm

A lot of words from a very smart, and very strong Coach (Dan John) MOSTLY on Olympic Lifting.  Read with your coffee.

Fold your laundry while listening to this – and consider why Sleep is quite possibly one of the most IMPORTANT elements of your training that you might be COMPLETELY ignoring.

Riddhi concentrates on her set up for the deadlift while Coach Tim keeps an eye on her form. There’s no substitute for good form in CrossFit – it is the basis of everything that we do and will serve you well whether you’re a beginner, intermediate, OR competing in a sport. Foundations is the perfect place to check your ego if you know you need to rework your form for a movement from the ground up – otherwise, EXPECT MORE of yourself in regular classes – don’t give into lazy reps!


SELF MYOFASCIAL RELEASE: 5 minutes as needed

MOBILITY: Wall Quad Stretch 1 min/side, Band Overhead Stretch 1 min/side

DYNAMIC WARM-UP: lateral drills, then work up to the weight you will use for the thruster


Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters (or row 500m)


Wednesday, 4/11/12

10 Apr

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments!

ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between

YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will be a regular part of our rotation from now on!  In addition to all that – two GREAT events coming up for CFCC members (sign up under SEMINARS):

1. The Nutrition Seminar, Wednesday, April 18th, 6-730pm. FREE for members, $50 for non-members!
2. AND – YOGA for LIFTERS with Gina Stickney, Sunday, April 29th, from 12-3pm! We are SO excited to host Gina for this workshop! This seminar is part lecture, part practice. It will begin with approximately one hour of verbal instruction in Anusara yoga, which focuses particularly on the benefits of proper postural alignment and how mobility, breath, and practice can keep you in a good position at ALL times. The second part will be two hours of hands-on yoga technique, with a concentration on opening up the hips and the shoulders specific to the limitations that CrossFitters experience. It’s going to be AMAZING and ALL of the Coaches are attending – you should too! $15 for members, $50 for non-members.

Tim, showing off a great top position for the deadlift - NOT leaning back, but flexing the glutes to finish the lift, is CRUCIAL to the dealift's efficacy in your training. Also, sometimes ... strong makes this face, and that is O.K. 🙂 In fact, it's probably occasionally necessary.

“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
-Tommy Kono

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds of each: Squat to Stand, Air Squats, Glute Bridges, Jump Squats.
STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. The Coach does not need to watch your every rep but will be looking around to make sure that your form is solid. Bars should be shared to make loading easier. Use a towel to help with any hip pain (the bar should sit below your hip bones).

Check out the last time we did this workout (September 22, 2011) – your previous score may be there!
And another time – June 16, 2011

5 Rounds for Time of:

Deadlift, 5 reps (275/185)
Burpees, 10 reps

If not using rx’d, use 85% of your tested max deadlift.

5 Coaching Cues for the Deadlift, from Tony Gentilcore.

Just how heavy can you go on a glute bridge? Check out 495lbs. x 6 – if you need a spot like this gluteal gentleman, use one! And yes, I’m very aware that this looks REALLY weird.

More on Glute Training and why we do it is here.  (not WFS!)

An oldie, but a good one.

Thursday, 4/5/12

4 Apr

Why is Gluten Not a Good Idea? – to hear the low down on more CrossFit-ey Nutrition Schticks – come to the Nutrition Seminar on Wednesday, April 18th, 6-730pm. (registration will open on Mindbody tomorrow (Thursday) – but this is FREE for members and a HUGE part of your CrossFit life!) The next CFCC Body Composition Change Challenge starts on the Monday after that, April 23rd – going to the Nutrition Seminar is definitely an unofficial prerequisite so SAVE THE DATE!

Give Yourself a Chance to Get Good at Something – an awesome post from an amazing woman I met while in San Francisco this weekend. I’ve often said that I’m on the “five year plan” when it comes to owning and operating an affiliate and it’s now coming on almost 5 years that I’ve been doing just that and I STILL don’t feel like I do it well enough! Athletically, I can’t imagine EVER being satisfied with where I am – but that’s half the fun, enjoying the process of “getting good at something” – so, allow yourself the chance to start out with little so you can gain a lot!

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch (try bent and unbent knee), 1 minute each side. Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: for 3 minutes, arm swings, leg swings, hip swings – as needed.
SKILL WORK: To be completed before it’s time for your heat or after you’ve already completed the below. Attempt your best UNBROKEN set of double unders, if you don’t “have” double unders, practice single unders to be better at double unders.
“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlift (BW – if bodyweight is not an fast option for you, scale to 50% of your max) 21 Box Jumps (24″/20″)

*if necessary be prepared to go in heats.

MORE GREAT STUFF from Kelly Starrett of MobilityWod.com

New Programming! 4 Weeks of Greasing the Groove, and a Review of the Total.

22 Jan

Photo by Mike Mackintosh.

Keep the Goal the Goal. – Dan John

Every cycle is an experiment in finding something that serves the broad purpose of CrossFit Center City: to make powerful, healthy athletes. Our last experiment (from the previous total in early September to the total this past weekend) was to play with high volume squatting at higher intensities (intensity as measured by a greater percentage of max, so, less 5,3,2,1 stuff and more doubles and singles more often, but still fast) than normal and in the absence of the same for deadlifting to create a better TOTAL amount for three lifts.

As is evidenced by the 65 people who lifted in our last CrossFit Total, we succeeded. Even with the presence of deadlifting 2 months out of 4 in a cycle, 60 out of 65 PR’d their deadlifts, 63 of 65 PR’d their squat, and over %50 of members taking a chance at the press PR’d their press. In max reps, CFCC lifted over 7,000 pounds.

Other fun facts?

Not counting the coaches, there were 32 men and 27 women lifting.  Last time, this was 16 men and 16 women.

Of those 32 men, 6 were squatting over 315 and 3 men squatted 375lbs. (Hunter, Lux, Sean). 6 men were squatting very close to 300 (Jeff, Bova, Daffy, Hollander, Taylor, and Dorcus). 11 men were deadlifting over 300lbs. for the first time. 10 men were deadlifting over 400lbs (for the first time, Weisman, Nat, Andreas, Tyler, Taylor, Wilson, and Dorcus). Heitz, pulling 385lbs. is close. Lux is edging towards 500 at 455lbs. and Hunter pulled over 500lbs. (505) for the first time ever.

Of the 27 women, 8 were squatting over 200lbs, with Amber coming in close to it at 190lbs. Angie, true to form and always a crowd pleaser ☺, PR’d her squat at 253lbs – currently the best women’s squat in the gym. Additionally, Angie easily PR’d her deadlift at 350lbs. (also the best deadlift in the gym). A few women pulled over 200lbs. for the first time (Sparker, Abbey, Amber, Morgan, Leila, and Youngblood). Among the women deadlifting, 12 pulled over 225lbs. with Joey pulling an impressive 255lbs., and Meredith and Tess pulling 275lbs. Meredith made a gallant attempt at 300lbs. twice and will surely pull more than this at the next total. Record pulled 305lbs. putting her in a club of women at CFCC numbering a select four.

Next time, we’ll have to measure the actual poundage of PRs…so keep track of where you’re at, CFCC! 

One of the things that most members have expressed in the last few months and one of the elements that I’ve found lacking most in our training is good old fashioned Pull-up Strength Endurance. This cycle you’ll notice some changes in the structure of our every-day programming.

How does better Pullup Strength Endurance fit into that?

Grip Strength: you’re really only as strong as what you can hold.
Shoulder Health: Good shoulders pull well.
Body Composition: There’s nothing like a pull-up to encourage you to be as lean as possible (the more you weigh the harder it gets)– and nothing activates the body in quite the same way that a basic pull-up does – there is more abdominal activation involved in a pull-up than any crunch you could ever muster. Said another way, a personal trainer friend of mine once said when he saw me doing pull-ups, “they make yo back like a map.”
Running: Yup, believe it or not there is a strong correlation between good runners and max pullup sets. True, correlation is not proof, but it’s not a coincidence either.
Metcon: Every other CrossFit benchmark workout involves a pull-up of some sort and if you want to be dedicated to doing them well and in large amounts, you simply have to do them a lot of the time and more often, but NEVER incorrectly or to fatigue (ask a Marine – the required amount of strict deadhang pull-ups for men is 20 reps).

So what’s this translate to?

We’ll be greasing the groove – for more on this theory of training – check out this post.  We’ll be doing lots of other movements, still working on lots of skills, and still squatting – the deadlift will be saved for metcons during this cycle, but it’ll definitely be in the mix. In about two weeks some more classes will be added to the full schedule: a Shoulder Prehab Course and a few more Intro to Olympic Lifting Classes per week.

Check out the full format of every week below.

MONDAY – Warm-up = Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Pronated Grip. Pick your band if you need one. Do not use one that sends you to failure. If you do go to failure for any reason during the cycle at any time, back down to an easier band or an easier variation (i.e. if you were on 3 pull-ups and fail on the 5th minute, back down to two pull-ups in the next minute). Metcon – Quad Dominant (meaning, some kind of squatting).

TUESDAY – Strict Muscle-up Skill/Strength Work and Gymnastics Dominant Metcons (Ring Work (Dips and Push-ups), Rolls, Handstand Walking, Single Leg Work).

WEDNESDAY – Warm-up = 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish. Front Squat, Peak of 5, 3, 2, 1. Hip Dominant Metcons (Deadlifting, Kettlebell Swinging, Rowing, etc.)

THURSDAY – Warm-up = Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Supinated Grip. Jerk from the Rack, (Push, or Split), up to a single every week. Those with testy shoulders should choose to Press or Push Press instead of Jerk. If you haven’t spent a cycle Pressing at CFCC, you should stick with the press.

FRIDAY – Strength: Pull-up (Pronated Grip, up to a quick peak of 1).  Benchmark Metcons.

SATURDAY – Benchmark Metcons.

I don’t think I need to say this, but just in case…

…the pull-up starts at a full hang (no bent elbows!) and ends with the chin breaking the horizontal and vertical plane of the bar.  There are no exceptions to this range of motion.  If you want to get the most out of your pull-ups for your shoulders, end them as often as you can with your shoulder blades back and down at the top of the pull (you shouldn’t be shrugging).  You should look as LITTLE like a chicken as possible (don’t stick your neck out, keep your chin tucked!).  Form matters – more than you know until it’s kind of too late…  If you have bent elbows you need to get to work on that YESTERDAY and this is a great place to start!

Also, because we’re not kipping THAT often (only on the days where it says we are or during some benchmark workouts) your hands should be mostly fine.  In case any of you need some review of how to deal with hand issues in CrossFit though – don’t forget to consult this post.  As with all injuries, always tell us via email as soon as you can!

Eat it, don't be it.

Remember, members don’t let other members short their pull-ups.  Take pride in the virtuosity of your craft and don’t count your reps unless you’ve MADE them count.

And with all that said, here’s to the next four weeks!

Wednesday, 12/18/12

17 Jan

Protein Powders – which is which, which is better for your needs?  From Mark’s Daily Apple.

Homemade Coconut Butter – from Nom Nom Paleo.

Buffalo Chicken Tenders – Easy Protein from Primal Palate.

Want my hoodie? I got it from here – and I don’t mind at all if you have one too. 🙂

People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.

~G.B. Shaw, Mrs. Warren’s Profession, 1893

Marcy, showing off a great position in the shoulders at the top of the deadlift, BACK and DOWN.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders and Feet, 8 minutes.

DYNAMIC WARM-UP: 2 Rounds: 10 Pullups, 10 Steps Prisoner Lunges, 10 Inverted Hand Push-ups (Fingertips turned out and around as much as possible – do knee from the ground up first if this feels REAL funky – and make sure you keep your shoulder blades together and down – NO SHRUGGING ALLOWED!)

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute on each side.

POWER: Six Attempts at a Max Broad Jump.  Record your best attempt.


A Workout from the Mainpage – to be done in heats as wallball use allows.  Josh Everett 3:51, Kim Malz 5:33 (16lb ball)

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

*10 minute cap.

Are you good at Wallballs?  Scale up.

CROSSFIT MOBILITY with TIM is at 730pm.

Check out this awesome review of Olympic Lifting Mobility work… from MobilityWod.com


CROSSFIT ENDURANCE, (ROWING) with Liz, is at 530pm.  This class has a cap of 5 attendees.

Wednesday: Row 2k.  Rest 5-10 mins.  Row 2K.

INTRO TO OLYMPIC LIFTING with Erin is from 6-730pm – there is an 8 person cap on this class but it is open to all members of CFCC – please sign up ASAP to attend!

We’ll review the Snatch, do some assistance lifts, and drill the clean.

Everyone starts just a little differently, but this template is how most beginners start their olympic lifts. The visual sometimes help. If you'd like to be filmed during an Olympic Lifting session - just ask!

Thursday, 12/15/11

14 Dec

Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself!

Hunter on his last round of Kalsu

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes.
MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 1 round: 10 steps Prisoner Lunge, 3 Jump Squats, 3 Broad Jumps, 3 Jumping Split Squats.
STRENGTH: Conventional Deadlift, up to a peak of 5.
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 20 Double Unders, Jumping Split Squats, 10 Switches

ON RAMP at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 2 rounds of 5 each: Cat Camel, Heel Pressdowns, Spiderman Steps, Air Squats, Inchworms.
SKILL WORK: Barbell Press and Push Press
METABOLIC CONDITIONING: 10 minutes of 1 minute on, 1 minute off: Air Squats, Barbell Push Press

Friday, 8/26/11

25 Aug

 Come earthquake, hurricane, or Noreaster – we will be holding the CrossFit Total this Sunday!  Here’s what you need to know:

If you’re still not sure what the CrossFit Total is – check out this free article from the CrossFit Journal.

Check out Kristan Clever’s CrossFit Total (the latest one).

Check out some of these older CrossFit Total numbers.

Also, check out an old school video of Nicole and Zac doing the CrossFit Total in the original CrossFit gym in Santa Cruz, CA.

You don't have to wear pants like these to attend.

The total time the gym will be open for the total will be from 11am-2pm.  There will be five heats available (11, 1130, 12, 1230, and 1 (each heat is about an hour NOT including warm-up)) for reservation prior to your arrival that day (see the Google Calendar!).  You can arrive at the total to watch or lift at anytime.  You will however, be allowed to lift on a first come, first served basis.  Those who signed up for heat times first will be allowed to go first. On Sunday morning at around 10am I will pull the heat lists from who I see in Google Calendar.  From then on sign ups MUST be made in person at the gym.

Three stations for the three lifts (Conventional Deadlift, Back Squat, and Military Press) will each by manned by a Coach who you are familiar with that will be able to give you some help with cues and also ensure your safety during your attempts.  This Coach will also be your judge.  There will be a warm-up area available in the basement that will also be manned by a Coach.  Once you make your first attempt on a lift, there will only be two other attempts allowed – so come ready with some possible numbers in your head and come ready to warm-up.

Friends and spectators are encouraged but remember that no one except a member is allowed to lift, hang on, or touch anything in the gym.  Anyone entering the gym must fill out a waiver.

Any questions, email us!

Your friendly-yet-macho coaches.

OLYMPIC LIFTING with Jim at High Noon: Power Snatch and Snatch Pulls

Even if you're just getting started in the world of CrossFit like Kate, you can still set some benchmark numbers this Sunday at the CrossFit Total. Months from now you'll do the same lifts and be stronger. You'll be able to look back and see EXACTLY where all your hard work got you!

SELF-MYOFASCIAL RELEASE: Lax Ball to Feet/Calves, 5 minutes

MOBILITY: Band Assisted Hamstring Stretch, 2 minutes each side.  Spiderman off the Box, 2 minutes each side.  Wall Quad Stretch, 1 minute each side.

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.

POWER: Broad Jump, 4 attempts at a peak of 1.

METABOLIC CONDITIONING: Tabata Wallball Slam, every rep for max power.