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Open Field Practice Time, Fridays from 6:30-7:30pm

Any teams, schools, parents, or kids interested, see this post for details.


Entries in deadlift (77)

Beast Mode: Mrs. Kroll

I was really considering skipping the max effort deadlifts yesterday because I didn't think it would look good. Man was I wrong. Coach Casey, Evan, Schornack, Barry, Angie, Erica, and Jesse all flipped the script and turned out excellent form even though I was not expecting as much. And we also saw some very impressive numbers.

Mrs. Kroll has been quietly having a fantastic fall of CrossFit training hiding out at the 8:30 am session. Yesterday she topped out at an impressive 155-lbs. for her 3 rep max! I think that is actually more than her previous 1-rep max. Check it out.

New Graduate: Baby Jacqueline

Every session needs to start somewhere, and it always take just one kid who is willing to stick around in the rough patches of the growing phase to make it work. For the Babies crew, that kid was Jacqueline Asmar. I was "was" because after the Summer she has officially graduated to our Kids session. The 11-year old has made big improvements over the past three years in the Babies session, and today she got her first full range-of-motion pull-up.

In addition, we also did deadlift rechnique today, and despite never formally doing the movement before in her life, her technique was spot-on. Check it out!

Look out for this youngster in the banners a few Summers from now! But in the meantime, keep up the good work Jacqueline!

Coach's Corner: Danielle

Deadlifts are probably the best exercise when it comes to developing strength in the hips and spine. Yesterday we did a 5 rep max of sorts, and some athletes with enough mobility stood on plates to make the first part of the lift even more difficult. Here's Danielle's last set at 165 lbs.

With increased range of motion comes great chances of flaws. Do you guys notice anything off about the lift? Note: she has the mobility to do a regular lifting style with her feet closer and hands outside, but this is her powerlifitng style, so we're going to keep with sumo deadlifts until the season starts.

Beast Mode: 10 am Kids... at 5:30

We have a booming 10 am rookie session this Summer, and, for the first time ever, we have another rookie session at 5:30 pm. This group is usually a bit more mixed with a few regulars in the mix, but still hosts around 8-10 new kids each session. Last Monday they modified the deadlift max effort workout by adding a short sprint in between sets. Coach T and I were very happy with how the form turned out; here's how it looked:

Keep up the good work kids!

Beast Mode: Lindsey

Timing is everything, and if we did max effort deadlifts last Friday, maybe there would have been no need for a poll. But alas, Lindsey begged and whined her way to doing a 1-rep max deadlift before she left, so we did it today as 1/3 of the CrossFit Total. Lindsey topped out at 260 lbs!

Good work kiddo!

Beast Mode: Mrs. Carey Has Probably Done This Before But It's Still Really Impressive

We treated yesterday's max effort deadlift as technique emphasis for midline stability. Everything looked good overall and I got what I wanted out of the sessions. A few people had the juice going, so we let them move up. Mrs. Carey was one of them. Here's her final set at 220 lbs.

Definitely a tiny bit of rounding, but for a max lift this looked very solid. And even then, dude, Mrs. Carey is a freaking beast! She is the model of consistency at the Champions Club for sure, going on 8 years strong. They were doing a live-shot next door at the time of the lift, so we couldn't drop the weights, although Mrs. Carey made a few clangs while cleaning up her bar. We'll forgive her as usual.

Coach's Corner: Midline Stability at States/Kayla's Beast Mode

The coolest thing about good form is that it not only is the best way to keep you safe, but it's also the best way to express strength and power. So the conversation will never happen like, "yeah, I fixed my knees on my squat and my lift went down 20 pounds," or "I really like this new footwork adjustment on my jump shot even though I am missing everything I throw up at the rim." Obviously there can be a learning curve where a few steps back are necessary, but over the long term safe technique always equals the strongest technique. There is no exception to this. And thank God for that.

The State Championship powerlifting meet last weekend was a great illustration of this, as I noticed while watching the girls' deadlifts over and over. We always talk about not allowing change in the spine while lifting. Obviously it's not safe to practice over and over, but aside from that it's also much less powerful. Watch the video below; the first clip is a girl from some random school hitting her max on the final lift, the second clip shows Kayla Landman - who is part of Coach T's team and has been by our gym a few times, including Lifts 4 Gifts - hitting her max at 265 lbs.

The thing you should obviously notice by now is the difference in spinal position; Kayla stays very solid while the first lifter lost position right away. They both completed the rep, but notice what happens on the second half of their lifts.

This poor girl has stood up just about as high as she could with her hips - as you can see they are nearly fully extended - and yet the rep still has not technically been completed because her torso is not upright (shoulders behind the bar is the rule I believe). So what's the only way to get upright? Well, in this case, it can't be the hips because they're already extended; it's the spine that's lagging behind. The only thing she can do is the most epic back extension/superman of all time while praying the judge does not call a hitch. In short, you can always tell who loses their spinal position on deadlift by seeing who gets stuck near the top. It's weird to watch and something that can be called with almost perfect accuracy at the heavy weights.

I actually lucked into recording an even better example of this; just simply look at the girl to Kayla's left.

Both girls lifted at the same time and are on their way up. Judging by the picture, who do you think would finish first? Rewatch the video to find out.

Now imagine if this was a clean, or a shot put, or any other kind of athletic squatting motion; who would have more power on the top of the lift? The spine is the only thing that connects the hips to the shoulders. If you put a kink in the hose, so to speak, then all of the work the legs do leaks out and cannot be transferred to the arms. In the case of the deadlift (a less-athletic squat) it is still critical in completing your max lifts, as seen time and time again in Saturday's meet. Thankfully for Kayla, she had a coach like T to hold her to a tough movement standard. Great job to both!