WOD: Feb. 6th, 2018 – Heavy DAY!

By: Michelle Stafford Leave a Comment

 Chelsea crushing a BEAUTIFUL Overhead Lunge!!


Today we go heavy and get to learn a different variation of the our beloved DEADLIFT!! Heavy days are essential to building strength and improving our overall fitness.  Do not avoid them crew, embrace it and challenge yourself:)  

ATTENTION…… Skill Clinic – Muscle -Ups, this Thursday during the 530 PM and 7 PM Classes!! Come build upon your gymnastics!! 


* DROM: Dynamic Range of Motion 

* Mobility:  Posterior Chain 

* Movement Review:

  •   Deficit Deadlift 

Strength – Heavy Day:

Deficit Deadlift 5 x 3 @ Moderately Heavy Sets (85%)

Goal & Purpose Behind the Deficit Deadlift:

The Deficit Deadlift is a deadlift variation used to build overall strength when pulling from the floor. By changing the range to a deficit, you place your body in varied bio-mechanical position, which creates tremendous physiological benefits in training. Thus allowing for improvement in the following….

     * Leg Strength / Drive

     * Building Upon Posterior Chain Strength  

     * Greater Force Production…Improved Acceleration

     * Improved Body Awareness & Set-Up… Critical for Strong and Safe Pulling

     * Skill Transfer – Improving ALL Pulling Movements

     * Strength Within a Increased ROM

In addition, you’ll improve lumbopelvic posture, due to the required body awareness to maintain a flat back with anteriorly tilted pelvis in the deficit position.  Meaning you’ll be less likely to sustain an injury when pulling heavy from the floor.

In essence, you will be improving strength through a larger range of motion, which is tremendously important / beneficial within our athletic endeavors in CrossFit and the overall functionality of life.

Post WOD Cool Down

* Empty Barbell Deadlift x 15 reps
* Posterior Chain – T – Cross


“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”

–Maya Angelou

Speak Your Mind