21-15-9 of:
Power Cleans 135/95
GHD Sit Ups
The male and female gym records were broken Tuesday night during team try-outs. Cori P hit 310 at a body weight of 120, and Mr. Strange hit 500L-Bees! These are real strong lifts and I am lucky to have gotten them both on video so we all can be wow’ed and give them props.
If you watch Cori’s deadlift, there is a good degree of rounding of the back. She looses good position right away as she has a bit of trouble getting the lift started. Once it breaks off the floor, it comes up with good speed. Very strong.
Alan’s back rounded about as much as a back can possibly round, and he picked it up so fast and easily it almost looked like he was gonna power clean it. I think Alan is capable of stabilizing his midline much more than what we saw in this shot. Ugly, but Fricking STRONG!
I feel it is important to recognize that round back deadlifting as seen here is not how we advocate training in our program. These are high level athletes who were in a competition for a spot on a team. This is not a training session. Ugly form in the name of a heavier lift may occur in competition where it is, “on the line” so to speak, but should be kept to low frequencies . The risk/reward trade off of the situation is well understood by athletes at this level. Tolerance for this type of form breakdown should be reserved for competitors in competitons. For most CrossFit gym goers, the risk of injury from lifting heavy weights with this type of form is totally unnecessary and greatly outweighs the benefit.
We will tolerate a degree of form break down, especially with experienced athletes. It is normal to see some degree of form breakdown when someone is working at a max effort. As an athlete gets closer to the limits of their physical capacities, a certain degree of form breakdown may even become necessary for continued strength development. For those of you out there who are doing CrossFit as a way of staying healthy and fit for life or just looking good, check your ego at the door and scale load/intensity to appropriate levels.
It is important for every person to practice deadlifting in some way shape or form. The risk of not deadlifting is probably almost as bad as attempting Alan’s deadlift. We are born to deadlift things. So I guess what I am saying is to be diligent with your approach and with your goals. Treat this exercise, as well as many others, with respect. You can still become exceptionally fit without putting yourself in a dangerous situation.
