A big round of congratulations to all the lifters at the Cap City Open, but also to Mike Choi for coordinating and running an extremely successful and fun meet. It was cool to see so many local lifters/crossfitters at the event, and even cooler to see both Sara and Reggie leave with hardware (first place in their respective categories – you can see the rest of the results on the 2012 Capital City Open – Meet Results sheet). Also, a massive, massive Thank You to all the CFDCers who came out to volunteer, including Sara (who did double duty lifting & volunteering), Steph, Dian, Sebastian, Ben, Brendan, Erica, Anne, and Trae – the meet would’ve been no where near as successful without all of you showing up in droves to help out during the day, and it was CFDC that definitely brought out the biggest group of supporters and volunteers. After such a good day, it was ironic that class the following day featured good mornings.
Sunday marked the first Sunday in our first of two 3-week off-Squat waves, in which we’ll concentrate more on the hamstrings and glutes with quad-based work used as accessories. To start things off, we hit a CFDC favorite in the Good Morning. You can check out an earlier blog post covering deadlift supplements which covers set-up and execution of the GM (“VARIETY IS THE SPICE OF LIFTS!“), as well as an another post discussing the muscular merits of the GM (“Great Mornings!“).
Sets were programmed as 1 x 10, 1 x 8, 1 x 5, and then 5 x 3 working sets. You could either maintain or increase slightly across the last 3 sets, but all 5 sets should’ve been tough, especially the last set of 3. Some great form in class on Sunday, with a lot of people really working on driving their hips back (rather than simply bending at the waist), and then really squeezing the glutes to explode back up into the upright position.
Sunday’s assistance work was set as weighted step-ups, which were incorporated into the conditioning workout. Owing to the size of class and the limited amount of room, everyone performed the step-ups with a dumbbell in each hand (rather than barbells on their backs). Weight for the DBs was optional, although it was suggested that everyone go heavy, but not so heavy that they couldn’t complete the step-up with one leg – i.e., you want to avoid stepping onto the box with your right leg, and then hurriedly stepping your left leg up before your right leg has fully extended.
Once 12 total step-ups (6/leg) were completed, you drop the weight and complete as many deficit push-ups as possible without stopping. For the deficit push-ups, each group grabbed a pair of bumper plates, placed their hands on the plates, and then lowered themselves all the way down until their chest touched the floor before pushing all the way back up. The size of the bumper plates were up to the group.
Great work in class, and thanks again to everyone who came out on Saturday to cheer, support, and lift at the meet on Saturday. Enjoy the drop in pollen (thank you rain), and we’ll see you all Tuesday.