The Iron Samurai is coming to CFD on June 30th! 

You shouldn’t miss this! Click here

WOD for Sunday 062412 — Click Here For Today’s Schedule
Deficit Deadlift
Establish 1RM
–Rest–
5 Rounds For Time:
15 Overhead Squats (95/65)
Row 250m

Finisher:
2-Hand DB Situps
3 sets of 8-10

Post Deadlift Loads and Workout Time To Comments
For the Deficit Deadlift take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time. Create the “deficit” by standing on either 25 or 45lb bumper plates.  See video below.

For the conditioning workout, start with the bar on the floor (no racks) for the OHS.  Make sure each rep is stood to full knee and hip extension.

For the finisher, grab two dumbbells and hold them with outstretched arms while you do your situps.

OPEN GYM today from 10am-12pm in the “green” room.

Mark Bell Demos the Deficit Deadlift
[youtube]http://www.youtube.com/watch?v=CpWsUsqBtN8[/youtube]

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar on July 7th!

Don’t miss out!  Click here for more info