Tuesday, September 29, 2009

Heavy deads

From Burlington's CrossFit Connection:
There is no better movement for developing functional strength than the deadlift. Not only will it make you more able in day to day life but strengthening your posterior chain will also alleviate so many common back problems. Most of people's complaints of back and neck pain is a result of a weak core and posterior chain....not degenerative disk disease or whatever else your chiro or doctor might scare you with. As we age we all experience SOME degeneration of our discs in our spine, its part of the aging process...its what we do with this that makes the differance. Deadlift HEAVY to give you a strong back and improve your posture and you will be amazed at much better you will feel. Passive therapies like massage, chiro, acupuncture etc will help to alleviate some of the symptoms of back pain but they will not fix the problem...increasing your functional strength will fix the problem.

Find your one rep max for the deadlift (325 lbs in my case), then....every minute on the minute for 10 minutes:
  • 3 reps of deadlift at 75-80% of your 1 rep max (so 245 lbs for me)
  • 15 KB Swings
  • 3 Turkisk Get Ups per side (35 lb/ 20 lb dumbell)
  • 10 Weighted Situps (35 lb/ 20 lb dumbell)
For 5 rounds.

Took me almost 20 minutes.

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