Heavy Weight

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And the pic of the day goes to Brad for this highly unusual 355# back squat with a 2 hands self spot.

And the pic of the day goes to Brad for this highly unusual 355# back squat with a 2 hands self spot. Don't try this at home kids.

At CF West, we just love to lift heavy.  And not just any lifts, but barbell lifts.  You might say that we have a bit of a crush on the barbell.  Not that we cuddle with the barbell at night (well, Golden might), but power lifts, Olympic lifts, assistance lifts–we do them all.  And we do them regularly and heavy.  We certainly have nothing against dumbbells or kettlebells or sandbags or kegs, in fact we have and use them all, but lifting the barbell often and heavy gives the ability to lift just about anything.  

I recently received an email from a CrossFitter from CF North Atlanta who likes to hit the CF West WODs now and again.  A lighter guy, 158#, he said that he doesn’t lift heavy as often as we do and he got bogged down on the heavy deadlift in a recent WOD, but that the 73# kettlebell swings were surprisingly light in comparison.  He writes, “…it was kind of funny how light the 2 pooder felt during the WOD.” 

His email is perfect example of the CF West hard and heavy philosophy.  The programming is a door that swings both ways, allowing for increased work capacity in both shorter heavier domains and longer lighter domains.  The heavily loaded barbell, lifted fast and hard, allows for carry over to any other weight lifting tool.  Intermix liberally with sprints, high box jumps, and other extremely explosive movements for a highly successful recipe for CrossFit fitness.

How has lifting hard and heavy increased your work capacity?  Please post to Comments.

Congratulations on all who participated in the CrossFit Football Total at CFWSC today.  A ton of PRs were set in a literal rewriting of the record boards.  A special shout out to CF West’s resident graphic designer and muralist extraordinaire, Golden Brown aka GBizzle aka The Bizzle aka Le Bizz, who scored 1460 on the CFFB Total.  His monster 520# deadlift, a PR, took a good 15 seconds to lockout–I thought I might have time to nip out for a quick mocha.  One doesn’t see that kind of determination everyday and it was impressive to watch.  Nicole was the day’s top scorer for the women, with a suspiciously appropriate 666 points.  Great work you guys.

Workout:

Ring work–inversions and levers.

Then:

15, 12, 9

Thruster 110/75#

Pullup chest-to-bar (C2B)

Post WOD and score to Comments.

Danny

Danny

Cliff

Cliff

Vince; way over 2xBW.

Vince; way over 2xBW.

Golden

Golden

Le Bizz in action; 520#!

Le Bizz in action; 520#!

Joe

Joe

Kirsten

Kirsten

Dave

Big Dave

Brad goes 435#.

Brad pulls 435#. Some big lifts today, Brad. Well done.