Today at WildFire CrossFit our focus is on the Deadlift, or, more specifically, the Deficit Deadlift.

This is an important exercise because it helps to increase strength at a greater Range of Motion.

As you probably know by now, our programming is constantly varied. That applies to the time, rep scheme, load, it also applies to the distance we pick object up from the ground. And any time we pick un object up off the ground, unless it is moving, the first thing we do is a Dead Lift.

Sure, when we are Weightlifting, the plates are between 17 & 18 inches in diameter, which means the bar is about 9 inches off the ground. What about when we lift Dumbbells, Kettlebells, & Med Balls? A Dumbbell may weight a lot less, however, it’s also 6 inches closer to the ground.

Thank about a Dumbbell Snatch. If the weight is 50 lbs. for Men and 35 lbs, for Women, and we have 10 Dumbbell Snatches, that’s 500 lbs & 350 lbs. respectively. If we have 4 rounds in the workout, that’s 2000 lbs. and 1400 lbs respectively.

That’s the equivalent of lifting 400 lbs  or 280 lbs. 5 times.

Now, I don’t know what your 1-rep max Deadlift is, however, according to Beyond the Whiteboard, the average for Men is 369 lbs and Women is 225.

That doesn’t take into account the fact that the Dumbbell is 6 inches closer to the ground.

You can do the Math on that one.

That’s why Deficit Deadlifts are so important. They help us build strength at a greater range of motion and they develop the muscles in our posterior chain, including everyone’s favorite, the gluteus maximus.

They also help us develop the ability to move larger loads over longer distances more quickly, and according to CrossFit Founder, Coach Glassman, that’s the most important aspect of Functional Movement.

This new-found strength at a greater range of motion will help you improve your Rowing, Olympic Lifts, and pretty much any exercise where the object is closer to the ground.

As you get older, you will appreciate having the strength to pick objects up off the ground…or just be able to stand, sit, and get up off the floor if necessary.

And Ladies, you will appreciate the effect this has on your body come bathing suit season….or is that Men….you can do the math on that one too.

For the Workout…

Today is a simple, bodyweight burner with Running, Box Jump Overs, and Hand Release Push Ups in a 12-minute AMRAP.

Another awesome thing about CrossFit is that every workout we do is as hard or easy as you make it. Sure, if you are talking to your friend on the run and doing step ups when you know you can make the jump, you probably won’t feel very spent afterwards.

When you hit it hard and go into it with the attitude that you are going to challenge yourself, it’s a completely different workout.

When you go out on the run, go as hard as you can. 300 Meters is just shy of a sprint pace. When it comes to the box jumps, you should barely be touching the ground between jumps OR bump the height up to 24 or 30 inches. On the pushups, work on going fast and getting the best range of motion possible. If you are the push up master, bump it up to ring pushups.

Bottom line is that whether it’s a Strength or a WOD, part of what takes an athlete from average to “Elite” is that they find ways to push their work capacity thresholds with every workout.

When an elite athlete hits their 5 sets of 5 Deadlifts, they need the rest between sets because they are spent. When they are doing their box jump overs, their feet barely touch the floor before they are back up and over the box.

This kind of training takes time to develop and as you continue to progress as an athlete with always practicing proper form, technique, and range of motion in each exercise, you will find and break through these quickly.

Thursday, February 15th 2018

Warm Up: 500M Row
“Pick Drill”

2 Rounds Of:
10 Good Mornings
10 Samson Lunge
10 Straight Leg Sit Ups
10 Ring Rowa

Strength: Deficit Deadlift
5-5-5-5-5

WOD: 12 Min AMRAP
300M Run
20 Box Jump Overs
10 Hand Release Push Ups




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