Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th! 

Spots are filling up!  More info here

WOD for Saturday 020213 – Click Here For Today’s Schedule
Banded Deadlifts – 50% bar weight + 30% band tension                        
12×2
–Rest–
4 Rounds For Time
25 Pullups
25 Abmat Situps
25 Air Squats

Post Deadlift Loads and Workout Time to Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 12 sets.  Rep speed should be roughly 1 second down and 1 second up.  The band is providing extra tension at the top of the movement, which forces you to continue to accelerate and lock out the bar.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not.  Make sure you watch the video below.

For the conditioning workout, scale your pullups as necessary.  This is a lot of pullups.  Be smart about your hands and do your best to avoid tears that may keep you from training for a few days after today.  Need tips on handcare?  Ask a Coach! 

COMMUNITY WORKOUT today at 11am!

Stand On The Band Deadlifts
[youtube]http://www.youtube.com/watch?v=ZlVpszQuTfQ[/youtube]