When it comes to fundamental strength and core development — the deadlift is second only to the back squat.
You need to be deadlifting if you aren’t.
Here’s a great video of good deadlifting form you can emulate with a super voice over by CrossFit Founder Greg Glassman that explains all the juicy goodness of it.
A big GOOD JOB goes out to the Loretto HS athletes that trained today!
For starters they got a shock when their usual 400m warm up kick-off run turned into two 400m intervals and an 800m capper (nice second wind shown by Kelsey Magana ) that led directly into core work for about 15 minutes. Awesome improvement was shown by everyone in their plank and side plank positions. Everyone is looking better and holding the positions longer. Nice!
Seeing as the WOD for the day was (and still is) Nicole – we went through a kipping progression and then set them loose on the 400M run Max Pull Ups WOD. Some athletes used the opportunity to keep working on the kipping progression while others headed for jumping pullups or bands or the two Gravitrons always on staff.
While everyone did really well – it just has to be mentioned that Vilma Gonzalez got kipping pull ups today! We are so proud of you Vilma!
Lynette Sandoval and Kyla McCormick aren’t too far behind and should be kipping away with Vilma in no time. Same goes for newcomer Rachel Stevens who brings a gymnastics background to the group.
Keep up the good effort everyone!
Melissa Flores, one of our athletes from St. Francis H.S., set a back squat PR of 170lbs yesterday. This puts her squarely in the “Advanced” category in the Squat Strength charts for her bodyweight and trending toward “Elite” status. Given her committment to increasing her performance – it’ll be no surprise for her to hit that mark in the not too distant future.
Way to go Melissa!
Fight Gone Bad has been on the board a few times in the recent past. I was lucky enough to be at the cert in Santa Cruz where the action portion of this video was filmed. It’s the instructors for the weekend hitting it while we kick back and enjoyed some Fat Tire, courtesy of the New Belgium Beer Co.
Bonus is that you get an explanation from Coach Greg Glassman.
Take a look and get fired up. With time and effort, you could be one of the people rocking this workout as prescribed.