Thursday, January 19, 2012

12-01-18: Deadlifts, shrugs and the Big Butt test

Elm City CrossFit WoD for Wednesday, January 18th, 2012

Heather Bergeron cranking the deadlift for reps. (CrossFit Games)

Camille Leblanc-Bazinet deadlifting. Or maybe mid-clean or something. (CrossFit Games)

Jolie Gentry NOT going for reps, I wouldn't imagine. (CrossFit Games)

Killian. I'll be back. With a well-maintained lumbar arch, even barefoot, and possibly high. Lock up your daughters and house maids...

The barbell shrug. Often ignored in functional movement circles, I guess a movement that both requires and builds grip and shoulder strength isn't all that useful. <>

WoD: 6 Rounds
  • 2 Deadlifts @ 1 ½ BW (275# using "ideal" bodyweight x 1.5)
  • 5 Shrugs
  • 2 min recovery
Grip work! Picking a pretty damn heavy weight, do two deadlifts, then 5 shrugs, all unbroken. Then, rest two minutes, and do it all again. 5 more times. The prescribed weight was supposed to be 1.5 times body-weight. Since that would put me up over 300#, I rolled it back to 275#, which would be closer to 1.5x my "ideal" body-weight. Good enough for me!

Six rounds of some serious work later, it was time for some truly important work. It was time to take the Butt Test. You lie on your stomach, someone else rolls a barbell, loaded standard Olympic plates, up your legs, and if your butt stops the bar, you pass. If you have tiny, under-developed glutes (or are just petite), you fail. You'd best believe my big-ass butt stopped the bar. Coach Kimmie actually kept pushing a bit, and the butt kept working. Passing felt almost as good as hitting a PR. Almost!

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