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Slow Progress is Progress

by TaylorDrescher26. February 2013 08:27

Yesterday was a great training day at CrossFit Conjugate. We worked on max effort lower. The competitors completed a variation of dead lift, by pulling from a deficit. Which for most athletes was a new movement that they had never tried before. This variation of DL is definitely harder, creating a longer distance to pull the weight when standing on mats. Michelle Gearhart pulled 235lbs, only 5 lbs lighter than her old conventional PR. Hannah King started at CF Conjugate with a ROUGH max DL at 185 lbs, and pulled and an easy 205 from deficit yesterday. Josh Pfetzer, came to Conjuagte with intentions of strength gains, with an important goal of deadlifting over 400. His PR when he came was 385. Yesterday 390 came right off the ground with a smooth speed and good finish in an upright position finishing with the glutes, instead of rolling forward into the quads.

CrossFit is a very anterior chain dominant sport. I have noticed as a coach, that a lot of Crossfitters have greats asses........but they don't work! Meaning the glutes are not firing, and most individuals are quad dominant with a lack of strength in the posterior chain. Through using the Conjugate method we emphasize the importance of improving those areas that are lacking by including top sets of accessory movements. One of our main goals is to strengthen the hips, glutes, hamstrings, and spinal erectors. We have spent the last month and a half working on these accessory movements in our classes and are already seeing progress and PRs. We constantly vary the chosen exercises so that "accommodation" does not occur and stall the body from making gains.

Great Job to all the athletes yesterday. Remember that consistency is key, and slow progress is still progress. I am eager to see what the future holds and continue to watch the strength gains go through the roof.

 

 

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Comments (3)-

Pat Hess
Pat Hess
2/26/2013 9:46:42 AM #

That's awesome Taylor! Question will you all be posting daily WODs?

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Hannah King
Hannah King
2/26/2013 1:56:32 PM #

I love this Taylor! Thanks so much!

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joesph cota
joesph cota
2/26/2013 8:07:30 PM #

WhAT WAS THE ACTUAL MET CON?

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