Time to get your hands dirty.
Photo Credit: Angela Clancy

 Strength WoD:

"Ham & Cheese Strings"

For The SAME Load 

Deadlift:

5 - 10 - 15 - 20

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• We are gonna work those 'hammies' hard today!!
• So today we are asking that you get used to moving a LARGE load for a LONG time. All sets will be at the same weight so beforehand we will have you find yourself a "tough set of 5". now, please don't misunderstand this. we are NOT after you too hit your best ever 5 (that would be silly now). We want a set of 5 where you probably have another 5-6 reps in the bank still. Then what this will do will set the stage for the remaining sets. The 10 will probably feel very doable. Thats good, go with that and trust the the 15 & 20 reps will hurt!
• This is 50 reps all up and will elicit some hamstring soreness in the day/s ahead. This is normal. This means you hit the areas we were hoping for. Congratulations! You have hamstrings!! These are the commonly weaker side of 99% of all CrossFitters. Scratch that. Make that 99% of everyone who lifts weight recreationally!! Most of us are quad dominant (front of the thighs) and can cause imbalances in your body. Don't let anyone tell you that its ok to be quad dominant and at least we lift in the first place. Yes, it is great that we lift but if we feed the quads and starve the 'hammies' then it can lead to issues in places like your knee or hips (because there isn't enough of an even distribution around the aforementioned joints). Let's look to address this today.
• Grip might also be an issue for some. It shouldn't be. No one wants their weights to be limited to how much they are able to actually hold!! We don't mind mixed grip HOWEVER if it is your only grip you use then you might be missing some mush needed grip strength gains - Just saying.
• We will insist that the set of 5 you establish be with a double overhand grip. Mix all you want after that.
• Let's get after it!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your LOAD chosen to Beyond The Whiteboard.