Keeping It Real On The DL

No post yesterday, I know. No excuses right? Well to all of you heartless readers, I still worked out but I had to get some lady time in. I am a fan of lady time so if it means no blog for the day, then I think you can live, but it did kill me a little bit inside to not be able to blog.

So Two big things today. We will be breaking down the Dead-Lift movement, and also we will talk about strength vs. endurance.

So lets talk Dead-Lift. It is an awesome lift. And most likely your strongest lift. In simple. You pick heavy crap up. But worst of all, it also has the potential to screw you up pretty bad. But that is why I am here to pass on my impeccable knowledge of the dead-lift. Piece by piece we will break it up. Start with the bar over your your toes, and pull your shins into the bar. Next part. Chest up. Push it out like you are trying to impress the ladies. In doing so, your back will remain straight. But that is only part of it. Not only must your back be straight, but it must be extremely tight. The tighter the better, we do not want any sideways movement with it. With that said, Sit the butt down and grip thew bar with a comfortable grip outside your legs. Now you can go normal grip or split grip where one wrist faces forwards and the other backwards. This grip may be awkward at first but will give more stability and strength.

Now for the movement. Before the bar leaves the ground you should already be putting a tight pull on it. You should be tight, arms back legs and all. So if you pull before you lift it will prevent a jerking action which equals pain. We all love hernias right? No! So be tight. While lifting the bar, keep your back straight and tight always! Legs start the lift and extend all the way and the back finishes it out, but at any given time it is a combination of the two. If you don't have one you don't have the other. Then enough said, go back down the same way you went up, except backwards. Haha. And your done!

Now on the next note, everybody's muscles are different. Some people can lift massive amounts of weight, and others not so much but that is only one aspect. Don't forget about repping the weight out. Sure a guy can dead-lift 400lbs but how many reps of 225lbs can he do in a minute? Who knows but a guy with more of an endurance set of muscles can probably do more.

Me for example, I come from a running family so I am very endurance oriented, I can move decent weight, for example today I deadlifted 300lbs, and another guy deadlifted 340lbs. But when it comes to a WOD with 21 reps at 225lbs, I can destroy him. It all depends on your muscle set. So if you get beat out in maxxing out, don't worry because for every max effort WOD, there will always be a chipper or a high rep WOD. Again it is about finding the median in between the two, because a specialist in endurance or volume will not succeed overall but a person decent but not great at both will come out on top. That is the emphasis at CrossFit.

Lift Big and Stay Swift

Workout

CrossFit

DL 1RM 300lbs (sore should have gotten more)

5 min workout
1000m row
AMRAP deadlifts 190lbs

3:22 row (decent)
18 dead-lifts (again sore)

Gym (should not have even been in here)

Over head dumbbell press 3x12 (35,40,45)
Bent over Rows 4x15,10,8,6 (95,95,105,115)
Rainbows 25 each way