WOD 11/6/09

Deadlift 2-1-1-1-1

Rest 5-10 Min

15-12-9

Manmakers (35/25)
Pull Ups
Wall Ball (20/14)

Here's the big one of the bunch. We are following the same protocol as the past couple days of 1RM efforts. However, in the warm-up, keep the volume lower and do 3x50%, 2x60%, 2x70% and then load the 2x95%. From there you have 4 singles to hit your 1RM, so judge wisely. My calculationshave been pretty true if you have been following the progression over the past few weeks. Of course, you may be quite a bit higher than your previous 1RM if you haven't pulled one for a while or you are still pretty new to strength training. The deadlift is very taxing on the entire body, especially at 1RM weights. This is why it is the end mark of the week and why we are not going past 4 reps. If you hit the PR early, tap out and end on a good note. Keep in mind that taking a big jump to another weight and failing at it will generally mean you will not be able to back down and pull another slightly lower PR. Lastly, the eccentric phase (lowering) of this movement is just as important as the concentric (lifting). This means your PR only counts if you lift and reset it under control. I'd hate for someone to pull a big number and then negate it by dropping it from the hips. This is only acceptable for safety reasons or in heavy Oly Lifts. Bring your A-Game, it's gonna be fun!

Below is the short video clip of Rob's 385 Lb Squat attempt from the other night. Rob came out of the rack strong and solid, dropped into the bottom position smoothly and quickly, using the rebound effect/SSC of the muscles to aid the drive up out of the hole. Rob comes up strong and gets past the normal halfway sticking point, but then a slight forward shift of weight costs him his momentum as the impetus of muscle action shifts.. I stepped in to spot Rob back onto his heels and then he smoothly dumped the bar off the back. Damn close!! Rob will be trying it again real soon, so stay tuned!

Comments

->CFC Admin from Sacramento County

Friday November 6th, 2009 - 11:11 pm

"HA! Yup, Scott you are right. The morning group did 21-15-9, but after I almost killed you guys with the reps, weight and time domain I took mercy upon the other groups and lowered it. Sucks to be Team 10 sometimes."

->THE SCOTT

Friday November 6th, 2009 - 10:35 pm

"Wait a minute Ian, wasn't our rep scheme 21-15-9 today? The website says 15-12-9? If I had done 15-12-9 I would've cut my time by at least 5-7 minutes."

->stephwalla

Friday November 6th, 2009 - 7:24 pm

"After careful review of the video, I am certain that if there had been better music playing you would have nailed it! Play some Metallica next time and you will make it Fo Sho! "

->THE SCOTT

Friday November 6th, 2009 - 3:31 pm

"Hard WOD today...love those manmakers. 19:04. By the way Rob, good effort at that weight. You already almost have all the strength records at CFC. Better luck next time. At least you looked good trying it....sporting all black."

->Tricia

Friday November 6th, 2009 - 9:25 am

"Oh SOOOO Close! You'll nail it next time Rob!
I'm with you on the Chief -- In the moment, it rivaled FGB!"

->Mel

Friday November 6th, 2009 - 9:15 am

"Nice try Rob. You'll get it next week!"

->Buddy Holly from HELL

Friday November 6th, 2009 - 8:47 am

"It's a little disappointing....but if you don't succeed the first time...try, try, try again until you accomplish your goal. Next week 385lb and 405lb in February! Oh...yeah, "The Chief" was horrible! I don't know about the rest of you who did the WOD...but I am SO SORE, OUCH! It makes the "Bear Complex" look like a walk in the park. Andy you're an ANIMAL!"

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