A Sunday at CFDC without squatting sorta seems somewhat anachronistic at this point. Fear not, however, as the end of the squat cycle is now giving us the chance to see how much stronger we all are in total – not just for explosive movements, but pure strength movements as well, movements such as the deadlift.
Using at least one set of 10 with light weight, work through two sets of 5, two sets of 3, and then finally, three sets of single rep deadlifts looking for a daily max. It’s been a while since we’ve deadlifted heavy – the DL’s programmed during the squat cycle were done for volume and speed, while it was the assistance exercises (good mornings, RDLs, etc.) which were done at heavier weights – so it was nice to stack a few plates on the end of the bar and see how much the squat cycle had done for our overall strength.
Of course, with all the squatting we’ve been doing, it’s not a big surprise that many of us wanted to set-up on our deadlifts with the hips low and chest upright (great for cleans, but not so much for deadlifts). Instead, remember to raise the hips, pulling the knees back to as close to vertical as possible. From there, drive the heels into the ground to begin moving the weight upwards, and then drive the hips forward till lockout.
The conditioning workout was run with class broken down into teams of 4. Two teams started off at the Ring Station, and two at the Bar Station. The teams worked through 2 rounds of the prescribed movements, with 3 people working at a time and 1 resting. The max rep movements (ring dips at the Ring Station and T2B at the Bar Station) were programmed as required-rep movement. I.E., each athlete was required to complete 20 reps at the Ring Station, but those 20 reps were to be made up of AMRAP ring dips, with the deficit made up with jumping ring lockouts (jumping to the lockout position, and then quickly lowering down). So, if an athlete could perform 20 rings dips, then he or she was done, and the group rotated; however, if an athlete could only perform 10 ring dips, then he or she would need to perform 10 ring lockouts before the group could rotate.
The time prescription for the static holds (V-Sits at the Ring Station, and Push-Up Planks at the Bar Station) were based on the max effort movements (e.g., a person holds the V-Sit for as long as it takes their teammate to complete the 20 reps of ring dips + ring supports. Once teams had completed 2 complete rounds at their initial station, they rotated to the alternate station to complete an additional 2 rounds.
Great effort all around, and a big congrats to Peter for completing his Squat Cycle on Sunday during the strength portion of class, hitting a new 1RM of 210# (up from ~170#). Also, I wanted to make everyone aware of some upcoming events:
Total Recall will include two events, the CrossFit Football Total and a Power Athlete MetCon. The CrossFit Football Total asks for the 1 Rep Max of the Power Clean, Squat, Bench Press, and Deadlift, in that order. The sum of all three lifts will be your score for the CrossFit Football Total. Athletes will have 20 minutes to achieve a 1RM in each lift, and will be limited to 3 attempts. The MetCon and it’s standards will be announced the day of the event, but we guarantee it will include a full body workout, violent hip extension and change of direction. We are limiting the event to 60 athletes, and this will be open to Balance Gym members only, CrossFit or Regular. There is a registration fee of $30 that must be paid online to reserve your spot that can be purchased HERE (click the “Events” tab and scroll to the bottom of the page)
What is the Hopper?
The Mid-Atlantic Hopper Challenge was initially created to be a fun competition for a few affiliates in the greater Baltimore-Washington D.C. area. But once the ball was rolling and word got out, it grew to include competitors from ten different states and almost 100 competitors in its first year. The top three males in 2008 were from Ohio, New York and Maryland. The top three females were from Maryland and Virginia. Each year the challenge has gotten bigger and better. We expect to see even more competitors this year and in its fourth year, this challenge has become the premier fitness challenge of the Mid-Atlantic region, if not the entire east coast!
Who can participate?
Anybody. Over the years, competitors have ranged in age from 10 to 60+. There will be a cap of 120 this year on the number of athletes allowed to compete in the individual competition. 20 of those spots are reserved for the masters division if enough athletes over 45 want to compete. In addition to the individual competition, there’s also a team competition of 20 six-man teams. Competitors under 18 must have a parent with them to sign a waiver in order to participate.
MARK YOUR CALENDARS!!