The focus was on getting quality deadlifts in under duress, then to keep going. Usually in a combination like this, I would want to barbell work to be done first (rested and under control), then let you spazz out and then recover. Today the gameplan was to use the burpees to get the heart rate up, and a little spatial disorienation going, then gather focus for the lift as quickly as tou can. An important point (I went over it 3 times before we started) is to focus and get into position just like a max single deadlift. Dont stumble over to the bar and give it a sloppy yank from the floor. Dont ever do that! And no bouncing reps. Wall ball just pushed the conditioning after the deads.
With the emphasis on quality, we pushed the weights toward the heavy side for met-con. Top mens weight was 275, while Sara and Karen took the challenge at 185. Also nice to see a few newer faces in class (who did a very modified air squat/ KB DL/ pushup combo).
Remember go to www.fgb4.org and register for the September 26th fundraiser workout! Everyone except Maiko H is expected to be there. Its also John (of john and Dawn fame- welcome back!) and Chris rutynas Birthdays, so come help them celebrate!
The top photo comes to us from Eastern Afghanistan, taken by my friend Mike M. I trained him while he was in highschool, and he is now on his third tour abroad (A-stan, Iraq, then college at West Point, then back to Afghanistan). He is CrossFitting over there, and meticulous with his nutrition. Just saying, we’ve got it pretty good here. I sent him a pair of rings, but am thinking of doing a collection for a care package we can do with the FGB in September.