May 30, 2003

Friday 030530

Deadlift 3-3-2-2-2-1-1-1-1

Go heavy; total loads for all 9 sets.


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Shortly after first getting our arms around a Dynamax medicine ball we gave our others away. Hoover Ball, “Wall-Ball”, and teaching the clean are three wildly different applications for this remarkable tool.

Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

Posted by lauren at May 30, 2003 4:44 AM

Hooverball with the 20 lb. Burly from Dynamax is killer! My buddy and I played 2-man Hooverball and we had a blast. All over body workout, but our grip and forearms were most sore for days afterwards.


Comment #1 - Posted by: Jon at May 30, 2003 4:23 PM

I am not really sure what a good deadlift is for my bodyweight (154lbs), and I got the sets wrong I did 3 sets at 3 reps and then 4 sets at 2 and 1 rep. I did not struggle too much on this wod so I persume I was not lifting a heavy enough weight, however I will see what my body feels like tomorrow. For the 3 rep sets I lifted 272 lbs, for the 2 rep sets I lifted 295 and for the 1 rep set I lifted 316 lbs.

Comment #2 - Posted by: Dave mac at May 31, 2003 2:15 PM

Well, it wasn't quite as directed, but it was Deadlifting . . .

3 x 135 (warm up)
3 x 225 (still warm up)
2 x 315
1 x 365
1 x 405 (missed)
1 x 405 (missed again, damnit)
2 x 365
3 x 315

Bodyweight 160.

Comment #3 - Posted by: davidjwood at June 4, 2003 7:09 AM
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