Many of you that have performed deadlifts know that lifting the weight is only half the battle. You still have to set it down. In coaching the deadlift, I have found that most athletes find it more challenging to bring the weight down correctly as compared to just lifting the weight. In this great article found in the CrossFit Journal , you’ll find some great instruction on how to perform the deadlift correctly. While reading the article, I want you to remember that it is always way more important to learn proper technique and then apply that technique to lighter weight first. ”QUALITY BEFORE QUANTITY”!
Click HERE to read the article.
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WOD – 01.22.2013
All Levels:
Skill/Strength work: 1 attempt at each: max effort handstand hold. Max effort plank hold. Max effort L-sit
2 rounds of 1 minute stations:
Sledge strikes
kettlebell snatches (53#/36#)
ball slams
suitcases (70#/53#)
sumo deadlift highpulls (85#/55#)
- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – -
Level One:
Same as All Level (modify as needed)
Post results to comments.
12 Responses to “What Goes UP, Must Come Down”
HS 58 sec
Plank 1:22
L sit 22 sec
WOD was crazy today!! Mass confusion but a lot of fun!!! Don’t know reps!
Jose
HS :24
Plank 2:15
L sit :26
WOD
Sledge strikes 48
KB snatches 32
Ball slams 53
Suitcases 52
SDL 38
RX
Maria
HS :35
Plank 1:32
L sit :4
WOD
Sledge strikes 54
KB snatches 40 (20#)
Ball slams 47 (12#)
Suitcases 38 (53#)
SDL 32 (55#)
Hand stand hold: 60 seconds
Plank: 90 seconds
L-Sit: 12 seconds (I should have not gone straight from the plank to the l-sit)
WOD: Total 317Rx
Sorry I won’t make it in today. Tomorrow I get to come back. So excited now, so sore tomorrow!
Max Holds:
Handstand: 1 minute
Plank: 2 minutes
L-sit: 14 seconds (yes, 14 seconds)
WOD:
289 total reps. Left my reps of each move at the gym. My lungs are hating me today!!
Freestanding handstand :15
Plank 2:00
L sit :45
Tire strikes 28/30 10# hammer
Snatch 23/19 36# Kb
Ball slam 30/24 20# ball
Suitcase 20/21 70# KB
Sumo 18/15 85#
Total: 228
Lindsay
Wall handstand :10
Plank 1:00
L tuck :20
Didn’t get WOD numbers for her
handstand (wall) :45
plank 4:15
l-sit :39
wod 165 reps rx (no rest, ’cause 9:30 is tough like that)
Handstand (wall): 0:38
Plank: 1:02
L-sit: 0:06
I did a modified version of the WOD based on the equipment I have at home (6lb med ball and adjustable to 25lb dumbells)
-Used the med ball to go through the sledge strike motion (25 reps/24 reps)
-25lb DB snatch (14/13)
-Ball slam (23/23)
-Suit case deadlift w/ 2 x 25lb DB (13/12)
-SDLHP: 25lb DB (16/15)
The skill work was bad enough!!!
Glenda: wall handstand-2:05
plank- 5:30
L-sits-:43
WOD total reps-225
Darrin: wall handstand- 1:24
plank-2:56
L-sits- :09
WOD total reps-264
HS hold- 47
Plank- 1:47
L-sit 49 secs
Wod- 259 total reps , used the red KB
Handstand : :52
Plank : :33
L sit : :36
WOD: total reps 220
Handstand: 58 sec
plank: 2:11
L-sits: 33 sec
WOD total: 231 reps