Tuesday 2-14-17

Coach's thoughts on today:
Keeping with this week's mode of training, just deadlifts today. But this is a great chance to mention what I didn't yesterday. Don't hold back on your intensity! Today's work will give you a chance to really dial in how to warm-up for heavy lifts (hint: it is not doing 2 sets of 3). Warm-up the movement, get your body primed for ideal your ideal bar path. Warm-up the muscle with enough reps AND enough weight that your body is ready for what you're about to put it through -- and do that without too much fatigue. This will be hard to do if you don't have a good feel for your body, so listen to your coach! Once your good and warm, then start with the singles.

Oh, and happy Valentine's day! I love you all, and that's why you get deadlifts today.

Warm-up:15Min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting

  • Deadlift (1-1-1-1-1-1-1)