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Welcome to the Champions Club Summer 2019

See schedule here. Dancing, anyone?

Entries in deadlift (84)

Beast Mode: Josie and DeMarrien

Two unlikely sources put in a very good showing at today's mex effort deadlift workout. The 6:30 session featured 9 people and Josie Junkin and DeMarrien Watson were two that I had pegged for the rounded backs club. But much to my surprise, they looked really good. Here's their final sets.

Josie - 125 lbs.


DeMarrien - 75lbs.


Josie is officially back for her second Summer with the Champions Club and she is way ahead of where she was last year despite being away at school. DeMarrien (and his brother Mark) are on the recruiting board for the Summer; DeMarrien has seen major improvements in his body control so far in his short time with us and hopefully we can carry that over for the next few months.

Good work kids!

Beast Mode: Jonah

A few Saturdays ago Nick and Jonah were the only two in attendance and we spent a ton of time with each working on the deadlift. Jonah was mentioning that he felt them mostly in his back, which was odd considering his spine looked neutral and straight. When I hit his belly I noticed it was softer than cotton candy. That is not because he doesn't have abs, everyone has them, it's because he wasn't using them.

We did a lot of bracing emphasis at yesterday's max effort session and Jonah translated the stuff from a few weeks ago into yesterday. Here's his last set at 155 lbs.

For every rep he did, the only places he felt it was in his abs and legs. Signs of a good deadlift at this stage!

Beast Mode: Angie

On Tuesday we did deadlifts till the cows came home, mostly at light weight. I gave Angie the opportunity to work up to heavier weight at the 6:30 session and she broke the 200-lb. barrier, topping out at 205 lbs. Her first attempt was a little odd since the weights were sliding off, but she redid it and it looked much cleaner. Also, Murley took the opportunity to zoom in on Jay's unnecessary beard.

Keep it rolling Angie!

Beast Mode: Mrs. Gloria

Lots of good stuff happened during today's max effort deadlift sessions as far as technique and consistency goes, and possibly the best of all happened in a private session. Mrs. Gloria came in after the 8:30 crew and hit some deadlifts of her own for the very first time. She topped out at 55 lbs.!

Great work Mrs. Gloria!

CFJ Feature: Why Deadlift?

While the prescription for CrossFit has remained consistent through the years, their media emphasis has changed quite a bit since the new year. Most of their content now revolves around not the tip of the spear (CrossFit Games athletes) or elite coaches, but rather the dramatic overall health benefits of the program and the movements.

In the day to day programming they have made an emphasis ona few specific movements that have been... not quite neglected... but maybe not developed enough. One of them, as you're probably aware of, is the L-sit. Another is the deadlift. Here's a video that came out this week on the importance of the deadlift.

Beast Mode: Mrs. Nevarez, Cory, and Evan

We hit a ton of prs on Monday's max effort deadlift. Here are a few of our more impressive ones:

Mrs. Nevarez - 135-lbs., Cory 240 lbs.

Evan Pugh - 420 lbs.


Beast Mode: NuNu and Dylan

During yesterday's max effort deadlift session we did some different stuff with each class based on what you all were looking like. The five thirty and six thirty ended up doing some 1 rep max work (more to be posted soon), and two of the most impressive kids were Summer 2018 rookies NuNu and Dylan.

NuNu topped out at 125 lbs. and Dylan at 85 lbs. - both massive prs. Here's how they looked.