"Friday Workout of the Day"(3.11.2011)

So Far, So Good on the first week of this trial run strength and conditioning program. I have always said, whenever I concentrate on strength, I am always so sore. It feels good to actually be sticking to a program for the first time in my life in the last three years. I guess I am the perfect CrossFitter, since I did grow up with ADD and ADHD, when I was a young school boy. During my CrossFit Time, I could not stick to a program or stay honest to myself. I was always trying to catch the next guy or stay up with the elites. I came to the conclusion, that my overall fitness goal is to stay healthy and fit. This program is not made to make me the fittest person in the world, but to keep me active and fit for a long time. I have put in at least two to three rest days a week to properly recover during those times. It is the first time in my life, where I believe I will not overtrain and feel the consequences a few months down the road.

*Today I concentrate on Speed Deadlifts mixed with some Agility Work and then concentrate on an assistance exercise that some might believe could be detrimental or injurious if performed, but it can serve as a protective function for the back by developing the strength to support the spine during that case of unexpected flexion while you are deadlifting in a improper way. The assistance exercise I am talking about is the Straight-Legged-Deadlift performed on a 10 inch box. I introduced this weight very conservatively by programming in lighter weights performed at higher repetions to enforce proper form and also safety. The Straight-Legged-Deadlift is performed with the knees in full extension and the hips and back flexed. The athlete will end up with a rounded back at the bottom position, and can perform the movement while standing on a box or elevated object to greatly increase the reach of the arms while in back is in flexion. This was a great movement and also a great recovery tool from my heavy deadlifts on Tuesday.

*I also performed speed deadlifts at around 60% of my 1 rep max, to practice the explosiveness of the movement mixed with agility drills right after performing 3 reps of the deadlift. I took a few videos and was happy with my form as I kept my chest up and my hips and shoulders were rising at the same rate. This is my biggest flaw in the deadlift, when I get to my heavy weights, by losing my back angle and putting myself in a greater risk of re-injuring myself.*

Friday’s Workout of the Day:
A1. Speed Deadlifts @ 60%. 10 sets of 3 @ 240 lbs
A2. Agility Drills Mixed in with Deadlifts
B. Straight-Legged-Deadlifts, 4 sets of 8 reps @ 30%, 120 lbs