SLRDL

Nick | 03/30/2017 | 1

We’re not done with the single leg work yet.  Today bring back the Single Leg Romanian Deadlift.  As confusing as it might sound, it’s essentially a hip hinge (or “good morning”) on one leg.  Here is a demo video with both good form and then two examples of common faults.  The first fault you’ll notice is a collapse of torso stability (the spine starts to round).  You’ll notice she bends her back knee also in this version, which isn’t the worst thing and can actually make some of our points of performance more accessible.  The second fault she demos is a rotation of the pelvis (the lifted leg twists open).  This might feel easier, but it’s completely skipping over the activation that we’re trying to find.

The details make all the difference on this one.  Don’t worry – if it feels a bit heady, the dumbell thrusters and hurdle sprints will bring you back into the physical world quite readily.

STR:

Single Leg RDLs

x5/leg

WOD:

6 Rounds
10 Dumbell Thrusters (40/25)
10 Toes to bar
100′ Hurdle sprints

Friends!  One of our former members, Katie S has moved down to CrossFit Together.  On Saturday, April 1, they are running “Dork WOD” in memory of former Boston Firefighter Michael Kennedy and to help raise money for the Last Call Foundation.  She has invited us all down to join the WOD.  Heats will start at 10:45 AM.

Here’s the Facebook event page and the Go Fund Me page for more info and to make a donation if you choose.  If you would like to attend, send Mel an email!

ALSO! This Saturday we’re taking a Field Trip to the Fells!  We’re going to gather a group at the gym at 1pm and head to Bellevue Pond (about a 10-15 minute drive from the gym) for a little natural movement where it really counts – in nature!  While there will quite probably be games involved, this is certainly not a class – more an opportunity to get together as a community and enjoy using what we’ve built in our bodies and to provide a little context for why we work on what we do here.  The plan is to deviate from the trails quite a bit, but this will be accessible to all abilities.  Dress for the weather and to have a good time.

Last but not least, Yoga is cancelled =( for the next two weeks (4/1 and 4/8) and will resume on the 15th.  See y’all soon!