“Razor’s Edge” – Tue 8.15.17

 In W.O.D.

WWE Wrestler Seth Rollins made this workout (Performance version).  If you finish the 2 rounds before the 3 minute are up, keep going.  This is for overall time.  You can help each other change weights

Conditioning: “Razor’s Edge”
2 rounds:
– 10 Toes to Bar
– 12 Deadlifts (Performance: 185/115#, Fitness: 155/95#, Health: 85/55#)

2 rounds:
– 10 Toes to Bar
– 10 Deadlifts (Performance: 245/135#, Fitness: 185/115#, Health: 115/85#)

2 rounds:
– 10 Toes to Bar
– 8 Deadlifts (Performance: 275/165#, Fitness: 245/135#, Health: 135/105#)

2 rounds:
– 10 Toes to Bar
– 6 Deadlifts (Performance: 305/195#, Fitness: 275/165#, Health: 165/125#)

Strength:  Single Leg Deadlifts 5-5-5-5-5/ leg

This can be done with a barbell, or a KB or DB can be held on the same or opposite side of the support leg, or two KB’s or DB’s can be used.  Play with them all.

Many often forget that Balance is one of the ten components of fitness recognized by CrossFit.  It’s forgotten because training balance to most is usually counter intuitive to gaining strength or getting a “sweat on” (short term, mind you).  But, if we think about long term effects, every squat, deadlift, pull up, box jump, etc. uses two arms and two legs and strengthens us.   However, we can cheat on our form and still use brute strength to lift a weight poorly. In doing so, we lose much of the essence of the movement. We lose the true goal of the movement and become singularly focused on the load.

Using Deadlifts as an example, during the performance of the single leg deadlift we see how these deficiencies show themselves. Some people cross their rear leg over the mid line, rotate their pelvis, and show other forms of compensations in the lateral system. Rotation of the trunk and flexing of the upper and/or lower back along with some other cheat mechanisms can be related to issues in anterior and/or posterior oblique systems.

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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