CrossFit East Bay WOD @ BIW 091129
Deadlift 5-5-5-5-5
WOD 091129
Deadlift 5-5-5-5-5
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The 10 Physical Skills (Courtesy Jim Crawly, Founder, DYNAMAX). The first six skills are organic and easily observable as physical adaptations. The second five skills are neuromuscluar in nature and involve changes in the brain.
1. STRENGTH- THE ABILITY OF A MUSCULAR UNIT, OR COMBINATION OF MUSCULAR UNITS TO APPLY FORCE.
2. SPEED- THE ABILITY TO MINIMIZE THE TIME CYCLE OF A REPEATED MOVEMENT.
3. POWER- THE ABILITY OF A MUSCULAR UNIT, OR COMBO OF MUSCULAR UNITS TO APPLY MAXIMUM FORCE IN MINIMUM TIME.
4. CARDIOVASCULAR/RESPIRATORY ENDURANCE- THE ABILITY OF THE BODY SYSTEMS TO GATHER, PROCESS, AND TRANSPORT OXYGEN.
5. STAMINA- THE ABILITY OF THE BODY TO PROCESS, STORE, DELIVER, AND UTILIZE ENERGY.
6. FLEXIBILITY- THE ABILITY TO MAXIMIZE THE RANGE OF MOTION OF A GIVEN JOINT.
7. COORDINATION- THE ABILITY TO COMBINE SEVERAL DISTINCT MOVEMENT PATTERNS INTO A SINGULAR DISTINCT MOVEMENT.
8. AGILITY- THE ABILITY TO MINIMIZE TRANSITION TIME BETWEEN ONE MOVEMENT PATTERN TO ANOTHER.
9. ACCURACY- THE ABILITY TO CONTROL MOVEMENT IN A GIVEN DIRECTION OR AT A GIVEN INTENSITY.
10. BALANCE- THE ABILITY TO CONTROL THE PLACEMENT OF THE BODIES' CENTER OF GRAVITY IN RELATION TO ITS' SUPPORT BASE.
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Deadlift: 300#-310#-310#-310#-310#
3pm
Front Squat: 210#-210#-210#-210#-210#
Press: 110#-110#-110#-110#-110#
335-345-355-355-365f
i did some weighted pull-ups afterward
45#x8-70#x5-70#x5-90#x3-115#x1
probably not full range on all of the pull-ups, but close
pull-ups were static
Weighted pull-ups are generally understood to be static - I would like to see a 115# kipping pull-up! That would be... interesting.
Also, there is not a whole lot of point of doing heavy weights with less than full ROM, back off the weights, reps, do more ROM, results will be better.
"I ran a 3 minute mile, but it was only 1/2 a mile"
- Coach G.
235-245-255-265-275Failure. Subbed 245 in for last set and tried to concentrate a bit more on form.