I am a bad CrossFitter: by competitive standards. My Murph time is in the 50’s, an Rx Fran will run me around 9 minutes, and my max lifts are on par with competitive females. Try as I might, my 6’5” 190lb frame is only going to be capable of so much external work. My metabolism is as hot as a volcano, so unless I’m drinking melted pints of Haagen Dazs 5 meals a day my weight isn’t going to increase.
But all my functional movements will continue to increase in skill no matter what capacity of workload I am achieving. 100% of my 1RM has the same effect on me as 100% of your 1RM has on you, or anyones for that matter, despite the numerical values. The difference is how and why. [How] good was your form? [Why] did you lift? Did your form go right down the crapper? Were you lifting to fill an emotional hole with the raging sense of accomplishment that would overshadow your perceived inadequacies?
Did you just do it to learn about yourself?
Did you lift just to have fun?
We are driven by internal functions that define our limitations. Functional movements will require a great deal in internal understanding in order to master. If you’re stuck on being a badass or proving something to yourself when you workout, it doesn’t matter what external workload you can achieve, the same sad internal functions will continue to define you no matter what you do inside the gym or outside.
Take a mature perspective with functional movements. They’re here to help you get better. The squat is here to help you maintain functionality as you age. The deadlift is here to help you pick up objects and protect your spine. They are tools of mind and body kinection. Diseasing them with your ego pollutes much more than your form.
No other movement will bite you in the ass quicker than the deadlift if you get too cocky. If you go into a heavy deadlift with the wrong emotional attitude before you have the skill to backup your emotional intensity, that's a strong recipe for hurting yourself. It takes a long time to get good at the deadlift, so start light with a broom handle or PVC pipe, and practice holding good position in stillness for up to 10 minutes regularly. You’ll know when it’s right to increase your workload.
No other movement will bite you in the ass quicker than the deadlift if you get too cocky. If you go into a heavy deadlift with the wrong emotional attitude before you have the skill to backup your emotional intensity, that's a strong recipe for hurting yourself. It takes a long time to get good at the deadlift, so start light with a broom handle or PVC pipe, and practice holding good position in stillness for up to 10 minutes regularly. You’ll know when it’s right to increase your workload.
The deadlift is a fantastic exercise for building full body physique for both men and women. I won’t drone on about it, there are plenty of videos that will explain much more eloquently this wonderful movement. Use the wisdom of these great coaches to help you. Take what works and discard the rest.
Your Homework:
Learn to deadlift properly with a PVC pipe.
Deadlift Videos
And continue to:
1. Play; both inside the gym and outside.
2. Learn new skills or continue to master known ones (or both!)
3. Grow tall at least once a day for 5 consecutive minutes.
4. Perform core workouts daily.
5. Get breath!
6. Wake up!
7. Perform the 10 minute Squat test regularly!
8. Visit stillness in movements to master them.
9. Master the three basic functional movements! (3rd one coming next week!)
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