"You've got to walk before you can run." And at GWCF, our clients have to be able to RDL (Romanian Deadlift) before we let them do a standard Deadlift. Good lifting is all about position and body mechanics. Start at the beginning. … [Read more...] about Start at the beginning.
Get Your Strength On!
If you look closely you can see Ashley's spinal erectors firing. THAT's what we're talking about!!! Strong, resilient, functional muscle that serves you over a lifetime. Come get your strength on! … [Read more...] about Get Your Strength On!
People who “get it”.
I was joking with Laura B. that she should be careful not to drop anything for the next couple of months because "pregnant women shouldn't deadlift." [Pick things up.] At which point her physician workout partner chimed in, "Because if there's one thing that's good in pregnancy, it's a weak, inflexible back." We love people who get it! #strongmomma … [Read more...] about People who “get it”.
Deadlifts don’t lie.
How many 145 pound, 16 year olds do you know that are Squatting and Deadlifting 225# for reps? Look, we've said it before and we're saying it again: Nothing is more important for athletic performance than being able to forcefully open the hip. And nothing does a better job of developing that kind of strength than Squats and Deadlifts. Don't be fooled by flashy "speed/explosive" training. If your athlete doesn't have a strength foundation built on heavy barbell work, they are not reaching their … [Read more...] about Deadlifts don’t lie.
Wonder Twin Powers ACTIVATE!!
Hoodie twins Amy and Erin busted out their super-hero powers for some strong lifts at GWCF today. Erin pulled a 4x225# Deadlift, while Amy double-PR'd on Back Squat (215 & 225#), then pulled 4x215# on Deadlifts! Don't be an April Fool. Get yo'self down to Gateway CrossFit and go from Zero to [Super] Hero! … [Read more...] about Wonder Twin Powers ACTIVATE!!
Strong People.
"Strong people are harder to kill than weak people, and more useful in general." -Mark Rippetoe. Sure, it's a funny quote. But it's also true; and not just in the sense of physical assault. Strong people are more likely to survive accidents and disease. That's a fact. And if you're not lifting heavy things, your fitness regimen is inadequate; potentially dangerously so. That's a fact. Speaking of strong people, congrats to Erin, Jess, and Megan who put up Back Squat personal records of 1x200#, … [Read more...] about Strong People.
Fundamentals of movement and steady progression.
Jack S started with us 9 weeks ago. In his first workout he did Romanian Deadlifts (basically, the top half of the movement) with 55# for 8 reps. Saturday he did standard Deadlifts with 145# for 12 reps! And he had a couple more reps in the tank! Oh, and earlier in the week he tested with the best Back Squat of all the freshman football players at his school! With sound coaching that relies on fundamentals of movement and steady progression, young athletes can progress so far and so fast that … [Read more...] about Fundamentals of movement and steady progression.
PR Week!
No not Public Relations; Personal Records. And what a week it was: -Matt H: 240# on Back Squat and 285# on Deadlift! -Rachel L: 120# on Back Squat and 5x140# on Deadlifts! -Megan E: 150# on Back Squat and 4x150# on Deadlift! -Renee G: 165# on Back Squat and 7x150# on Deadlift! -Jeff L: 2x225# on Back Squat! -Laura B: 90# on Back Squat and 5x90# on Deadlift! -Lauren F: 6x195# on Deadlift! -Andy D: 275# on Back Squat! -Amy L: 215# on Back Squat and Deadlift! -Lee H: 5x175# on Deadlift (15 … [Read more...] about PR Week!
Boom!
Congrats to IFPA Pro and Team TCP (The Complete Package) member Amy Lescher for a double PR on Back Squat and Deadlift; 205# and 200# respectively. That three months in a row of PR's on Singles Day!! Great work Amy!! … [Read more...] about Boom!
Why personalize?
[youtube=http://www.youtube.com/watch?v=QLNmLuBGO5U&feature=youtu.be]Erly came in as a veteran CrossFitter with several years of training at another affiliate under his belt. He's obviously a strong and accomplished athlete who can lift a lot more than what you see here. But without the benefit of personalized instruction there were some obvious errors in his lifts. These small imperfections in the foundation have more far-reaching consequences as the "building" of ones' fitness rises higher … [Read more...] about Why personalize?
