July 27, 2009
July 31, 2009

Deadlift 8 sets of 3, one set every 3 minutes.

Metcon finisher: 8 minute AMRAP
10 pushups
20 situps

Lots of PRs, and improvement from past DL sessions. Also some form adjustments that seemed to help a few people correct issues. With some of the faults, I noticed the two issues really effecting the lifts were: flexibility issues interfering with a good setup, and lack of hamstring strength. This is far from a coaching breakthrough, but not adressing the specifics of how to correct it would be less than helpful. Here is good stuff:

Work your Hamstrings

Ha ha, really we will work on some specific flexibility work Sunday, and will start adding in some Romanian Deadlifts (RDLs) Check them out here:



  1. edgy reggie says:

    Last night’s workout was a good one (by “good” I mean that it did not overtax me).

    Chris S. (b/k/a “SaltyHat”) and I were able to get up to 392# (I did the re-calculation of the weight after class). The only problem was that there was no space on the bar to add additional weight (with 392, we used a 25kg, a 20 kg, two 15kg bumpers, and a 5 kg metal plate on each side + the 40# barbell).

    It feels good to know that a few weeks after my 405 x 3 max on the deadlift, my strength levels haven’t dropped significantly as I have gotten…uh…older. 🙂

    I completed seven rounds on the met-con portion of the workout.

    From what I saw, there was some great deadlift performances. Congratulations to all who achieved personal bests. Now go add some weight! 🙂

    CFDC’s own ODB…is resting up for Thursday’s class.

    P.S.: What the hell is a “stetch?” 🙂

  2. Sara says:

    Well you all know, I LOVE LOVE LOVE deadlift days and yesterday was no different. I hit a new 3 rep max at 224 lbs (was going for 220 lbs but screwed up the rounds and had an extra round). Then when Tom said we could all go for one more if we liked I got a new 1 RM at 240 lbs which is also 1 1/2 BW for me.

    On the metcon I got 7 rounds.

    I want to give a shout out to Steph who surpassed her previous 1 RM with a new 3RM by 15 lbs over the old 1RM. Nice Work!!!!!!!!!!!!

    Thanks to Maiko who met up with me today to hit some heavy OHS where I got a new 1RM on OHS at 110lbs and also got some pretty good depth.

  3. chris w says:

    So nice to be back and a great welcome from everyone. Also good to see some more new people coming in.

    Rob and I got way ahead somehow, and also started heavier than Tom prescribed–not sure why.

    I am definitely on the “flexibility is a challenge to good set-up” list,so I look fwd to that work, but did some good,challenging sets at 275. I maxed at 299 but it was a questionable set.
    7 rounds metcon, and still feeling those situps.

  4. Maiko says:

    Congrats to all those who got PRs Tuesday! And congrats to Sara who PR’d on ring dips and then her OHS yesterday =) Now get you some weightlifting shoes!!!

  5. Tom Brose says:

    Nice work on the OHS Sara!

  6. Steph says:

    Thanks Sara for the shout out. Felt good on the deadlifts and I think going barefoot helped. Got 3 reps @ 200lbs. Looking forward to see what my 1 rep max is now.

    For the metcon I got 8 rounds. Was trying to keep up with Tom A. since we were going about the same speed and I lost count but he was too fast in the end and almost lapped me by 1 full round. Nice work old man 😉

    It was nice to have a small Tuesday class for once and work on some heavy stuff. Looking forward to tonight!

  7. Steph says:

    Brose, what picture is THAT?!?! Were you trying to look tough?? 😀

  8. SaltyHat says:

    Reggie, you have no idea how happy your comment made me – thanks for the recalculation.

    Per my DL’s, I still find that my initial pull is always the worst, where as once the weight is up, any following repetitions usually seem to be much more solid. Something (else) that needs work.

    Barely eked out 10 rds of the “simple” MetCon which left my core “simply” sore.

    Running shoes will accompany me this evening. Looking forward to it.

  9. Sara says:

    Thanks Tom & Maiko!

    Is everyone all blogged out after the 34 Posts on sunday’s workout comments section?

    There has been very little activity today.

  10. Maiko says:

    heh, I don’t really have much to comment on today. I can go on completely random ramblings tho!

  11. Tom Brose says:

    Everyone is too busy enjoying their tight hamstrings to post?

  12. Sara says:

    Mine are actually ok… it is my abs that are tight and very sore.

  13. Maiko says:

    better stretch out those creamy hamstrings~ <3

  14. Maiko says:

    Oh this looks fun. I found it via Gawker but haven’t read the actual article yet, but the whole “samurai sword class” & the “kama sutra yoga” just left me speechless…and amused.

    The Trapeze, the Catwalk, the Gym

    via Gawker

  15. TomandAmi says:

    Great thanks Maiko, finally some crossfit I can do with equipment I already have in the bedroom.

  16. Maiko says:

    you have a trapeze???