Speed Band Deadlift:
60% x 3 x 10 @21X1
Rest :45-1:00 between sets.
Use 60% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. Focus on moving the bar with speed through perfect positions. You can choose Sumo or Conventional Deadlift, but we recommend sticking with one throughout the cycle. Focus on moving the bar with speed through perfect positions. Note the tempo includes a 2 second descent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension before exploding up. In each of the linked videos above you’ll see examples of moving through perfect positions with amazing speed.
Band Guide
If your MAX deadlift is…
<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band
Post loads to comments.
Week 4 of 6
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20 Minutes Continuous Effort:
12 Calorie Row (8 Bike)
:30 Dual Kettlebell Rack March, heavy loading
8-10e Cross Body Dumbbell Romanian Deadlifts
50′ Seal Walk (feet on sliders)
The Kettlebell Rack March should be challenging, use an appropriate load.
Post work to comments.
Stella’s work on display at our last CFSBK Art Show
Stella and The Women’s Crossword March
A note from Stella Z.:
This month, several major crossword markets are participating in The Women’s Crossword March, agreeing to publish only women for an entire month. As part of this effort, I’ll have puzzles in two major markets this month—Universal Andrews McMeel Syndicate (which supplies puzzles to the New York Post and other papers) on Wednesday, March 11, and USA Today on Friday, March 20.
The puzzles can be solved for free online at the links below:
Universal/AMM (requires downloading the free Across Lite program)
USA Today
Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
News and Notes
- In case you missed it, we recently posted a statement outlining the measures we’re taking to minimize the spread of COVID-19 and offered some advice to members.
- Coach David is quoted in this Wall Street Journal article on ice cross downhill athlete Amanda Trunzo’s CrossFit training. Check it out!
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4 Forgotten Exercises That Can Deliver Serious Gains BarBend
Why Your Brain Needs Fat CrossFit
Note: both puzzles will be substantially easier than anything I brought to the art show
Thanks for the shoutout, Josh!
7 AM: deadlifts at 165, which is more like 50% of 1RM, but I feel like I can barely generate the pop we’re looking for at that weight, so…fine?
NFT work was fun. I’m better at seal walks than I thought! I guess we do them enough in Short Circuit that I feel like a decently trained animal