What better way to stretch out some tight and tender hamstrings than with some hamstring-focused Romanian Deadlifts?
The RDL is a sort-of “top down” deadlift; instead of picking the weight up off the floor, the weight starts at the waist and then get’s lowered down as far as the hamstrings will allow before the lifter returns to standing.
“As far the hamstrings will allow” is the absolute key to the RDL. Once the hamstrings have reached their maximum stretch point, and the hips stop moving backwards, that is the end-point to the RDL. Any extra distance – i.e., lowering the bar any farther – will be a result of hinging at the waist.
If you have flexible hammies, and you can push your hips back far enough to allow the bar to reach your shins, fine. If you have tight hammies, and you can only manage to push your hips back enough to allow the bar to reach your knees, fine. If you have tight hamstrings, but are somehow managing to touch the floor with the bar, then you are (A) hinging at the waist for the sake of more depth, (B) probably letting the shoulders reach forward towards the ground (as opposed to keeping the shoulders blades pulled back), and/or (C) rounding the back to some degree.
Remember, the RDL is about lengthening and strengthening the hamstrings, not proving how deep you can get the weight to the floor. Keep that in mind next time RDLs (or their kin, Good Mornings) show up in a workout.
Although the original intent was 5-4-3-2-1 Plate Pushes mixed with 35 Double Unders, a rather large 6pm class required a slight alteration. Instead, class worked in pairs for 15 minutes, with one partner performing a half-court plate push (W @ 25lbs, M @ 45lbs) while the other partner performed AMRAP double unders (scaled to single skips).
The catch was that, with only a half-court to go, the plate pushes were slightly faster than usual, meaning you had to get back to the jump rope as quickly as possible. If you took your time, and used the transition from plate to rope as rest, then your total jump rope numbers (the only score that mattered for this workout) would suffer.
I can’t help but think the 6pm class was so much bigger as people tried to get in early before the entirety of the BBall court was wiped clean. Fear not, this was the reason the plate pushes were RX’d at half court only; the 6pm class gets to use 1 side of the court, and the 7pm the other side.
Hopefully everyone’s feeling nice and limber by now. The Smackdown web-album has been updated with more pics, so be sure to check them out. Also, we’ll have some new links accompanied by a special blog-post regarding the 2012 CrossFit Games Open Qualifiers. I know at least 7 CFDC athletes have signed up so far, but we’re looiking to grow that number greatly. If you simply can’t wait for the post, check out a few of the links at the top left hand side of the page above.