CrossFit 206 » CrossFit workouts

Deadlifting

Fran Mason — Fri, 09 Jul 2010 20:58:24 +0000

Dana's a very intense CrossFitter who puts everything he's got into his workouts and lifts--a good role model. Nice job on this 200 lbs. Like most people, when the weight gets very heavy, at first he doesn't stand up QUITE all the way. Can you see the difference between his first two lifts and his last three, when he corrects this? Nice job Dana!

Dana's 200 lbs from Fran Mason on Vimeo.

Kettlebells and sit-ups and deadlifts

Fran Mason — Tue, 22 Jun 2010 20:38:29 +0000

Monday was as many rounds as possible in 10 minutes of 5 kettlebell squats, 10 kettlebell swings, and 15 sit-ups. Coming after heavy deadlifts this was plenty. The deadlifts continue to increase, five or ten pounds at a time, every time, for our regulars.

Try CrossFit free, Saturday morning, 8:30

Fran Mason — Tue, 06 Apr 2010 19:02:36 +0000

If you liked Elise's workout video in the last post, come on in on Saturday at 8:30 AM and try CrossFit for free in a workout tailored to people who are just getting started. Come just a few minutes early if you can. We hope to meet you and show you why we love our workouts!

Workout: “Cindy” photos from today

Fran Mason — Sun, 28 Mar 2010 00:34:13 +0000

First we worked on overhead squats for our strength workout. Then we did "Cindy":
As many rounds as possible (AMRAP) in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats. One person, Jude the Awesome, chose to do "Mary" instead--also a body-weight workout but a harder one, with AMRAP 20 minutes of 5 handstand push-ups, 10 pistols/one-leg squats, 15 pull-ups. Everyone's hard work was impressive! Thanks all!

New? Come to Saturday’s beginner class

Fran Mason — Thu, 25 Mar 2010 18:43:13 +0000

Saturday at 8:30 AM is a free beginners' CrossFit class. Come in and see what we do, with some lifting and a workout that's tailored to people who are just starting out in CrossFit. Sign up here.

People who came in last week liked it, and some have already been back for more CrossFit. It's fun!

Come in and deadlift tonight!

Fran Mason — Thu, 11 Mar 2010 21:08:37 +0000

4:30, 5:30, 6:30 classes tonight will all begin with deadlifts, my favorite lift. Come in and lift - even if you never have! This is a great night to try it. Thursdays are quiet; take advantage of this chance to deadlift!

Deadlifting for fun

Fran Mason — Wed, 17 Feb 2010 23:11:03 +0000

Colin and Molly, visiting from CrossFit Bishop in California, came in to test their 1RM deadlift. Their cute-as-a-bug daughter crawled from place to place and found the small weight plates surprisingly hard to pick up.

CrossFit on tour

Fran Mason — Fri, 12 Feb 2010 00:02:58 +0000

Our friend Colin Broadwater, owner of CrossFit Bishop (California), is visiting Seattle with his family and came in to do "Diane" with me at noon. Here he is doing a 185-pound front squat beforehand, and sporting the "Dad" look with the black pants, black socks, brown shoes.

"Diane": 21-15-9 225-lb deadlifts and handstand push-ups. Colin did it as prescribed in 10:06. My version: 125-lb deadlift (body weight), negative handstand push-ups down to an AbMat under my head, 9:12.

Deadlift breakthroughs all day long today!

Fran Mason — Wed, 10 Feb 2010 05:16:39 +0000

We figured out that people were not taking the time to get set before deadlifting. We work on the start position a fair amount , but still, it's too easy to rush the lift. Up to a certain point you can get away with it. Then you feel that, even with a good start position, somehow not everything is engaging, and you plateau. Today we spent time with each trainee not only getting the start position to look correct; we had them "take the slack out" of their body and the bar, "lifting it without lifting it," "pre-loading it" (to use various cues), the bar touching the floor but not completely resting on it. The next thing that moves is the bar coming off the floor as the knees and hips pry open. If you're truly pre-loaded, there can be no jerkiness or rush or relaxation to the lift. You're hydraulic!

Keep going! Stephanie added the cue to "breathe at the top." Touch and go off the ground without relaxing, without resetting your grip, breathing out and in (Valsalva) at the top, for your set of five. Having preloaded, there's no re-load. In the instant the bar touches the floor, it's the same preload as at the start, but now it's part of the whole movement. To preload--to get set--is to lift. If you truly get set and can't lift the bar, then it's too heavy, and you never have to wonder if your start position was lacking or something wasn't engaged.

Four novice lifters had PR sets of five today. This isn't unusual for novices, but these trainees all agreed that the "really getting set" and breathing at the top transformed the experience. Can't wait until NEXT time!!

Take out all the slack before lifting; get set!

115 lbs. X 5 = PR set! The result of preloading and breathing at the top

Fun workout today!

Fran Mason — Thu, 04 Feb 2010 06:48:51 +0000

Trainer Stephanie designed a good workout for today that provided a back-off for people who needed it, or could be scaled up for those who were rarin' to go. 30 seconds each of: jumprope, squats, rest, jumprope, push-ups, rest, jumprope, box jumps, rest, jumprope, burpees, rest, jumprope, push-press, rest, jumprope, pull-ups, rest.

First we deadlifted. For experienced deadlifters, we have them look at their notebook to find what they lifted last time we deadlifted, and pick a target weight for today; write it on the board; and pick five light and intermediate sets that let them work up to the target weight. (We printed out a table to assist with loading the bar since we use pounds instead of kilos, and somehow pounds make it more complicated!)

I got to work with two new CrossFit athletes on the deadlift--my favorite thing to teach. New athletes Debbie and Leigh succeeded with the straight back and straight bar path--awesome! Also today, Rachel came within half an inch of her first strict pull-up; Joe PRed on his deadlift; Ernie and Joe tied for number of reps in the workout and virtually tied for the deadlift. (Well... Joe lifted three pounds more!) The 6:30 AM self-dubbed "All Stars" are holding up their part of the day with great energy and toughness, say morning trainers Stephanie and Tom. Six-thirty AM, now that is commitment. We are so happy to have everyone! Will we be seeing you soon?