Class Recap – Monday Sept. 20, 2010

I was excited all day for today’s workout. Deadlift and a Met-Con, what’s not to love? After a quick stretch, we got right into it.

Athlete-Set 1 weight, 6 reps-Set 2 weight, 4 reps-Set 3 weight, max reps, Set 4 weight, prior set reps +1 if possible

Ann-110-145-180@0-160@1

Kerri-140-185-230@8-205@8

Matt-150-200-250@5-225@6

Mark-275-365-455@5-410@6

Video’s of these lifts can be viewed at: http://www.youtube.com/user/FFTraining1#p/u

Kerri had a great performance tonight that came out of nowhere. Ann pulled hard but did not want to let her form fall apart, good decision. Matt worked really hard on staying back on his heels while pushing his hips back. He has come a long way and it won’t be long until he feels just as comfortable in this lift as he does in the squat. I was happy with my performance and I really think that lifting in my Vibram Five Fingers makes a difference. Also a big congratulations goes out to Jenna who worked on her form tonight and completed her first deadlifts! It didn’t take long before her form started to fall into place, even with a higher-heel running shoe on.

After the deadlifts, we went outside for a new met-con that I thought up earlier in the day. Thinking back to my Crossfit Level 1 certification, I came up with this workout.

As many rounds as possible in 10 minutes of:

Air Squat with a 3-second pause at the bottom, 10 reps

Carry Bumper Plate 40 yds, 10#/25#

Sprint 40 yds and back

Carry your plate back to the start

This workout provided the metabolic response that I was looking for, tired but not destroyed. No movement was so taxing that you were left in muscle failure but you still felt it. All in all, a good night.

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