Strength WOD:
Deadlift
5/4/3/2/1/1/1
Following complete the following:
Max Rep Pull-ups
- Coming off the bar and touching the ground or box terminates the set.
- Perform one set of max reps using kipping, dead hang, or band assisted pull-ups.
Results
Quote of the day: “I could have done more but it would have been with bad form.” ~ Jana
Watching you all get stronger everyday never gets old. Today’s strength focus was on the deadlift. Rainier CF posted a good definition of muscular strength on their blog, defining it as the application of maximum force on a single object or form of resistance through a single effort. The one rep, three rep, and five rep max WOD is a large way to build strength. These WOD’s will lead to continuous improvements in faster times, faster recovery, better form and technique, and making working weight feel lighter. The deadlift translates to strength all across the legs, back, abs, and glutes. Pulling heavy objects off the floor is as functional as it gets. Speaking of heavy objects, all of you established new PR’s for your 1RM (one rep max) today. Class after class everyone also paid particular attention to maintaining good form, positioning, and breathing with each lift. The progress was tremendous to watch.
Following the strength WOD we focused on skill development with the kipping pull-up. Max effort pull-ups will also build grip and pulling strength. While the pull-up may seem elusive to some it is an area everyone is improving in. Whether you recently moved from jumping pull-ups on the box to band assisted, or moving to a smaller band or even stringing together multiple kipping or dead hang pull-ups, you should feel good about the progress you are making. We now have a handful kipping regularly. None of you were doing that when you started.
Keep pulling hard. Off the floor or from the bar. Either way you are building strength and getting fitter.
Notes:
Frankenchipper WOD is Sat. at 11am. Costume is a must. Kiddos that come should feel free to wear theirs too. We will have a few goodies for them.
Curtis is off representing SRCF at CF Alaska today! Can’t wait to hear if he built an igloo for time or overhead squatted a polar bear. Well that second option isn’t really possible. He can’t overhead squat the PVC let alone a bear. Either way we are sure he will do us all proud!