Sumo Deadlift w/bands or chains 3-3-2-2-1-1-1
21-15-9 of:
Front Squat 135/95
Handstand Push Up
Cori Gets Some PR's from CrossFit East Sac on Vimeo.
As many of you know, Cori has been working hard on her strength. At a BW of 120, the gymnastics and conditioning elements of elite fitness have come fairly easy, but trying to keep up with the big girls of the barbell takes constant effort.
Here are a couple of successful lifts from yesterday. The 185 squat has some things going on that you may not be familiar with. First squatting to a box forces the lifter to create all the thrust required to make the lift, taking away any stored energy from the negative. If that doesn't make sense, try jumping as high as you can. Now try dipping down a few inches, pausing, then trying to jump as high as you can from a dipped position. You won't jump as high.
Next there is a funky bar going on here, the camber bar. This bar distributes the weight across the body differently and also has a swinging effect that makes it a bit harder to control than a straight bar. Then we have some chains that create a progressive loading where the bar gets heavier the farther it moves from the floor. Also there is some padding going on that helps Cori find the right position and get out of the hole a bit. Variation and overload are keys to gaining strength. If you have been squatting your ass off and not getting stronger, it may be time for a new trick or two. Cori's PR prior to the games last year was 165, so 185 from a box with chains is a great result for now. We had her do a set of 15 at 115 with the chains after this and it was a near death experience. Time to deadlift 😉
This was Cori's first attempt at a max effort deadlift in quite some time, and her previous PR was 250. Hitting 270 after a max effort squat and a high rep set till near death, with ease I might add, was a big deal. There was some rounding of the middle back, but this is acceptable error for a CF Games competitor who is training their ass off to get better. On a fresh day without a bunch of abuse in front of it, I think there is a 300# deadlift in there.
