091221 WOD “Deadlifts”

Workout: Deadlift

DL 3-3-3-3-3

(5 sets of 3 reps each)

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There is no scaling for todays WOD. If you are new to the deadlift, start light (65/95/135). This is a strength workout, 5 sets, 3 reps each of deadlift.  The last set of 3 should be close to a 1-rep max. Although there is no “cardio” in this WOD, you should be tired if you’re moving heavy weight. Warning: keep the form tight! That means an active back (i.e. tight lumbar), heels down, chest up. If the weight is too heavy, you won’t get it off the ground. If your back begins to “round”, drop the weight. Here are two videos (#1, #2) on DL alignment by Rippetoe.  There are many videos on the CF demo page as well.  Do a solid warm up of the “Newbie WOD” or 500m row.  After the deadlifts are complete, work on double-unders.

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Article: “The Real Truth About those Healthy Whole Grains“, Life Spotlight

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