WOD – 6/1/18

#fortisvitafactoid

Common Errors When Performing a Deadlift

  • Arching the Back: Arching the back shifts the load to the lower back.
  • Shoulders Protracted: Allowing the shoulders to come forward disengages the back muscle which stabilize the spine.
  • Jerking the Bar: The slack should be taken from the bar by squeezing the back muscles first. The bar should then be lifted in a smooth motion without jerking.
  • Squatting: The objective of a deadlift is to hinge the hips, knees will be slightly bent in the setup phase, but should not bend so deeply as to be a squat.
  • Too Far from the Bar: If the load is too far forward, the only way to grab it is by distorting the correct posture.
  • Poor lowering of the weight: Bending the knees too soon when lowering the weight can put pressure on the lower back, only bend the knees once the bar has passed them on the way down.
Strength
Deadlift 5×5 (80% 1RM)
WOD
For time: w/ a partner
  • 80 Cal Row
  • 60 Back squats (#135/95)- From floor
  • 40 Tire flips

WOD – 5/31/18

#factoid
Clean and Jerk World Records – Master the Technique to Conquer the Load!

Men

Weight Class Name Lift
56 kg Om Yun Chol 171 kilograms (377 lb)
60 kg Naim Süleymanoğlu 190 kilograms (420 lb)
62 kg Chen Lijun 183 kilograms (403 lb)
69 kg Liao Hui 198 kilograms (437 lb)
77 kg Nijat Rahimov 214 kilograms (472 lb)
85 kg Kianoush Rostami 220 kilograms (485 lb)
94 kg Sohrab Moradi 233 kilograms (514 lb)
105 kg Ilya Ilyin 246 kilograms (542 lb)
105+ kg Hossein Rezazadeh 263.5 kilograms (581 lb) 1

Women

Weight Class Name Lift
48 kg Nurcan Taylan 121 kilograms (267 lb)
53 kg Zulfiya Chinshanlo 134 kilograms (295 lb)
58 kg Kuo Hsing-chun 142 kilograms (313 lb)
63 kg Deng Wei 147 kilograms (324 lb)
69 kg Liu Chunhong 158 kilograms (348 lb)
75 kg Kim Un-Ju 164 kilograms (362 lb)
75+ kg Tatiana Kashirina 193 kilograms (425 lb)
Strength-Clean and Jerk
Every 2 minutes for 14 minutes
(Attempt to increase weight with each set)
2 Squat Cleans + 1 Jerk
WOD
For time:
  • 20 DB Step-overs (#35/25)
  • 10 Power Cleans (#155/105)
  • 30 HSPUs
  • 10 Power Cleans
  • 20 DB Step-Overs

#comegetsome

WOD – 5/28/18 MEMORIAL DAY

WARRIOR
This is the best time of the day, the dawn
The final cleansing breath unsullied yet
By acrid fume or death’s cacophony
The rank refuse of unchained ambition
And pray, deny me not but know me now,
Your faithful retainer stands resolute
To serve his liege lord without recompense
Perchance to fall and perish namelessly
No flag-draped bier or muffled drum to set
The cadence for a final dress parade
But it was not always thus remember
Once you worshiped me and named me a god
In many tongues and made offering lest
I exact too terrible a tribute
Take heed for I am weary, ancient
And decrepit now and my time grows short
There are no honorable frays to join
Only mean death dealt out in dibs and dabs
Or horror unleashed from across oceans
Assail me not with noble policy
For I care not at all for platitude
And surrender such tedious detail
To greater minds than mine and nimbler tongues
Singular in their purpose and resolve
And presuming to speak for everyman
Oh, for another time, a distant field
And there a mortal warrior’s lonely grave
But duty charges me remain until
The end the last battle of the last war
Christopher Charles Lloyd / Ray Wylie Hubbard / Robert Lynn Livingston
“MURPH”
  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
Options
  • Rx+:  20# Weight Vest
  • Scaled: 1/2-Murph/”Smurph”

WOD – 5/24/18

Strength: 

Deadlifts: Every 2 minutes for 16 minutes-

Set 1 – 5 reps @ 60%

Set 2 – 4 reps @ 65%

Set 3 – 3 reps @ 70%

Set 4 – 2 reps @ 80%

Set 5 – 1 rep @ 85%

Sets 6-8 – 1+ reps @ 90%

 

WOD

Against a 2-minute running clock, complete as reps as possible of:

  • Row 300/250m
  • Max Reps of Burpee Box Jump-Overs (24″/20″)

*Rest 2 minutes between sets, and complete a total of 4 sets for max reps.