What better way to melt away any remaining icy-rind coating DC than with a little deadlifting? At the very least, the extensive warm-up should’ve given some clue that some heavy lifting was on the way:
The name of the game here is “consistency”; your form should look the same on sets 4 and 5 as it did on sets 1 and 2. This also requires self-control – you must fight the urge to add weight after the first set, regardless of how easy it feels. Of course, if set 5 still feels easy, it’s probably time to revisit your 1RM.
Probably one of the most undervalued and least talked about tools in the CFDC arsenal are partners. During metcons and conditioning workouts, partners often serve to drive and motivate us, the unstated competition speaking volumes to each individual: don’t get caught by the other, catch up to the other, don’t hold the group back, help the group go faster…
Yet partners are just as, if not more important, when lifting. CrossFit eschews isolation movements as non-functional, preferring compound movements. However, the very term “compound” highlights the complexity of these movements. Coaches exist to help you perfect the movements, providing reminders of technique, suggestions for correction or improvement, and tips for getting through sticking spots. Yet, a lifter’s greatest asset is often working out right beside them: their partner. What better way to learn the intricacies of a complex lift than to watch a live-action demonstration performed repetitively right in front of you? Can you see what’s right and what could be better? Is the coach giving your partner the same corrections that you were given? If your partner is doing something different, can you tell why? Experience trumps theory; but experience isn’t found in just the performing, nor in just the observing. Rather, meaningful experience is best obtained by the absorption and application of your observation into your own performance.
Great work everyone. Please post weights used for the deadlifts to comments, as well as rounds completed by you and your partner during the metcon (if you were able to keep track that is). See everyone Thursday.