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Friday, December 11, 2009

Sorry for the late notice. Sunday class is at 11.

"Crossfit Total"
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

The lifter will have three attempts to lift the most weight for each lift. Work steadily but make sure to get enough rest. This does not include warmup sets.

Take a look at the video above. Notice his head position. He's looking approximately 6 feet in front of him. This puts his spine in a neutral position. Forget looking up at the ceiling you're only setting yourself up for injury. I draw a smiley face on the floor to keep me focused Keep your cervical spine neutral and in line with your thoracic, lumbar and sacral spine. It tensions the back from the neck and makes his back much stronger than if he was looking up. Another way he tensions his back is by adjusting his hamstring tension. By moving his hips up and down he locates the best place to pull from. The thing we want in a deadlift is to have a strong midline, by having our backs in a strong, neutral (not hyperextended) position we can achieve the best performance.
It is also a quick set-up he doesn't take a lot of time finding the best position from the time he gets his grip it's no more than 5 seconds till he's pulling. I will note that he's suited but the process is much the same for a raw deadlift, see below. Andy Bolton has never had a back injury in training or pulling these massive weights mainly through excellent mechanics and super strong midline.

1 comment:

  1. Paul, by writing the blog a day earlier - it makes it seem that we did the workout a day earlier; I got confused for a second when I thought friday was a total day but actually today was.