Friday, October 23, 2015

The deadlift is often a movement that we overlook getting advice on. There is not a complex amount of steps to get set up and pull the load up to your waist, but there are always a few things we can fine tune. Coach Eric and I put together a few tips that will get you in a better position and help you pull more weight.

Deadlift Cycle- CrossFit Federal Hill

Strength WOD

Work up to 80% of your 1 RM Deadlift then hit it for 3 sets of 2

8 RDls (Romanian Deadlifts )

10 Strict Chin ups

3 Rounds

WOD

15 Hanging Power Cleans

200 M Run

15 Hanging Power Cleans

400 M Run

15 Hanging Power Cleans

200 M Run

-For Time-

Fitness 95/65

RX 135/95

RX+ 165/110

THE TEAMS FOR THE 2015 Halloween Throwdown!

-Costumes are highly encouraged. Team costumes will get bonus points. Workouts will be released a week from today.

I tried my best for the teams to be as even/well balanced as possible!

Team 1
Sam Lauber	Chelsea Okeiff	Josh Hurdle	Ben Cohen

Team 2
Marty Powers	Bryan Rague	Liz Morris	Dan Marhol

Team 3
Matt Johnson	Scott Paddok	Rita Mansfield	Scott Preston

Team 4
Gabe Chan	Chris Regan	Lauren Jones	Paige Grasmick

Team 5
Nina Davey	Kevin McCormack	Maria Mojica	Taylor Krenzke

Team 6
Ed Sui	Glenn Canares	Annalisa Porter	Sherri Frost

Team 7
James Costigan	John Brune	Lisa Thomas	Matt Davidow

Team 8
Keith Lockler	Thomas Scida	Alexa Pancza	Melissa Lambiasi

Team 9
Russel Miller	Imran Shaukat	Brittany Hallahan	Jessica Napoli

Team 10
Russel East	Chris Mate	Harper Kudler	Kelly Clark

Team 11
Alex Demlo	Rebecca Mcginley	Mike Carll	Brittany Priddy

Team 12
Andrew Gilbert	David Jones	Jen Tola	Michele Rack

Team 13
Tom Escano	Steve Jackson	Marissa Martinez	Sara Wallcott

Team 14
Beth Gross	RJ Foster	Ashley Arnett	Ross Moody

Strength WOD

WOD

What Are You Waiting For?