So today I come into the 5am class. Thursday’s are usually a little slower as most people take it off or come in sporadically and work on skills, mobility or other things that they feel they need additional work on. I chat with everyone, and ask what people were working on everyone gets warmed up and start doing their thing. Two girl’s catch my eye as they are fairly new, to not only CrossFit but to working out in general. I start observing as they set up their bar and start Back Squatting. Not only are they back squatting but are doing tempo squats, they finish their set and I am thinking they are done, but i was wrong. They set up their bar and start doing some deadlifts, nothing crazy they keep it light and are really focusing on keeping proper form, they continue to add weight and I noticed that they are getting a little out of their comfort zone and i can see them getting a little excited. I see these two girls get this look in there eye’s, you know that look like oh man we are feeling good, should we keep adding weight? I don’t say much just kind of watch them as I talk to other athletes, they continue to do their own thing. I continue to watch them, and I notice Monica.
She has this look like man, this is getting heavy. By now they have my full attention, and Monica attempts to deadlift the weight, gets it to about mid shin and lets it go. I knew she had it, we talk a little bit and she goes for it, picks it up with ease, and ends up doing it for 5 reps.
Then its Krystal’s turn.
She feels the pressure from her workout partner and sure enough, she hits it for 5 reps. To some this may seem insignificant, but I have seen these two go from coming a couple of times a week to making it a priority to get in 4-5 times a week. I have seen these girls come in a couple of months ago and having no idea what a deadlift was to now coming in on their own and setting goals and making huge gains. Congrats Monica and Krystal on your PR(personal record)today proud of you two!! Keep up the good work.
30 Jump Stars
Then 3 rds of
10 Stiff Legged DeadLifts
10 Muscle Cleans
10 Shoulder press
3 Rds of
*This is a cap for the weights not an RX, pick a weight that you can successfully snatch multiple reps.
Post results to comments.
Accumulate 5 Min of hollow hold
100Ft inchworm after each 5 perform 3 scorpion stretches per side
Mobility-Shoulders (externally rotated position)
Question-What is one of your weaknesses when it comes to your squat? post answers in reply section
Also*** Dynamic Duo teams good luck saturday!!!