“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Check It at the Door…
Big Ups to all of you that came in and threw down on heavy deadlifts on Wednesday. Skipping heavy lifting days because you like to “go long” or love the met-con is a just as lame as skipping run days because you don’t like to breathe hard. If you want to get better and be a well-rounded athlete, you don’t get to only do the things you love or are good at. But you know that…
What struck me in Wednesday’s workout was the willingness of many of you to check your ego at the door. Heavy lift day has a different energy around it and often we can get caught up in that. While that’s good if it helps you focus and motivates you, it is NOT GOOD if it pumps you up to the point of making bad decisions. Many of you are students of your numbers. Meaning, you keep detailed log books. You know what you should be able to deadlift for 5. You came in with a goal in mind and had a plan. But sometimes things don’t go according to plan and what you SHOULD be able to lift for 5 doesn’t budge when you try to squeeze it off the ground. You are left with the choice of throwing everything you know about good technique out the window and going for it, or settling for a number that wasn’t what you had in mind. It’s a tough choice, but I watched many of you pass that test with flying colors today. You stopped yourself when you felt your back start to fail. You called yourself on “no-reps” when you dropped the bar from the top. You did the things you know you should do–even when the coaches weren’t watching.
We live by movement standards and iron-clad technique at Roots. The wise choices you make today will translate to strength gains, new PRs, and better numbers in days to come. The other cool thing to watch on Wednesday was the sweet vindication for those athletes who months ago invested in technique, mobility, and core strength to the short term detriment of their deadlift numbers. Many of you regained those old numbers and then some. And your technique was flawless. So Congratulations Roots, and STRONG WORK!