CrossFit Citadel

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.



Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.
Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.

Fear of the deadlift abounds, but like fear of the squat, it is groundless. No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift.

To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes. It might be that the deadlift’s name has scared away the masses; its older name, “the healthlift,” was a better choice for this perfect movement.

The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood. - CFJ

Consider each of the following cues to a sound deadlift. Many motivate identical behaviors, yet each of us responds differently to different cues.

* Natural stance with feet under hips
• Symmetrical grip whether parallel, hook,or alternate
• Hands placed where arms won’t interfere with legs while pulling from the ground
• Bar above juncture of little toe and foot
• Shoulders slightly forward of bar
• Inside of elbows facing one another
• Chest up and inflated
• Abs tight
• Arms locked and not pulling
• Shoulders pinned back and down
• Lats and triceps contracted and pressing against one another
• Keep your weight on your heels
• Bar stays close to legs and essentially travels straight up and down
• Torso’s angle of inclination remains constant while bar is below the knee
• Head straight ahead
• Shoulders and hips rise at same rate when bar is below the knee
• Arms remain perpendicular to ground until lockout
␣

WOD

Row 500 meters
Rest as needed
Deadlift max at 15 reps, immediately on last rep, come up and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups
Rest as needed.
Row 500 meters

WOD
Front Squat 3-3-3
Rack Pull (deadlift) 3-3-3
Good Mornings 10-10-10

Paleo Challenge 2012 Final Results

Men's Winner: J.D. Cutler 260
Women's Winner: Bethany Zimmerman 249
Ben Whiteley 257
Jane Metz 248
Miles Darby 248
Vance Freeman 239
David Batalla 239
Jacob Zimmerman 236
Mario Olvera 235
Jonn Spradlin 230
Julie Moreno 230
Trista Roel  224
Andrew Lammers 224
Kendra Anderson 217
Jason Eckert 216
Pat Walker 207
John Cox 204
Pam Beniot 198
Casey Langley 184
Karsten Farley 181
Tommy Mitchell 179
Nathan Kurland 179
Sean Ryan 169
Jason Craig 164
Kayla Norton 152
Patricia Aguilar-Urbina 161
Ginger West 7

David Grimes 236*
Reggie Roel  227*
Chris Jester 208*
Cristina Lopez 186*
Ben Weeks 165*
Jessi Blackstone 144*

Keela Hopkins +
Rick Sanchez +
Eric Jacobson +
Justin Presser +
Casey Beddingfield +
Monica Avery +

* no WOD points
+no point total

CLICK HERE FOR DETAILED WOD RESULTS

Derell Bowie knocks down a 615lbs deadlift today during the Citadel's powerlifting seminar.

WOD
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Post total time.

Everyone's Lil Kelley final WOD will need to be completed on Saturday, Jan 28th; Monday, Jan 30th; or Tuesday Jan 31st. If you can not make it to the gym on one of the above days contact a staff member to schedule another time.





J.D. Cutler 174
David Grimes 171
Bethany Zimmerman 167
Andrew Lammers 152
Jacob Zimmerman 161
Mario Olvera 160
Miles Darby 114*
Jane Metz 111*
Ben Whiteley 109*
Reggie Roel  109*
Trista Roel  107*
Julie Moreno 104*
Kendra Anderson 101*
Chris Jester 149
John Cox 144
Tommy Mitchell 91*
Patricia Aguilar-Urbina 89*
Nathan Kurland 87*
Ben Weeks 125
Cristina Lopez 131
Jason Craig 125
Karsten Farley 115
Keela Hopkins 68*
Pat Walker 141
Jason Eckert 136
Sean Ryan 100
Pam Beniot 135

Casey Langley TBD
Eric Jacobson TBD
Jessi Blackstone TBD
Vance Freeman TBD
Justin Presser TBD
Casey Beddingfield TBD
Kayla Norton TBD
David Batalla TBD

* note: these scores are not updated

The attached CF Journal article "Foundations" gives a good overview of our program in about 8 pages. Great read for new CrossFitters and seasoned athletes alike.

_WOD:
10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Post total time.


"Reebok on a mission to get its employees fit" by Jenn Abelson, The Boston Globe.

Coach Burgener's skill transfer warm-up is a part of this month's daily warm-up. This will help all of our athletes to become more acquainted with the snatch. Learning to CREATE ELEVATION AND MOMENTUM ON THE BARBELL THROUGH A RANGE ON MOTION is key to understanding the snatch.

_ WOD
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Post total time.

WOD
One team rows 1000 meters while the other team accumulates as many deadlifts as possible. As soon as the team reaches 1000 meters, deadlifters switch to rowing. Rowers switch to Deadlifting. Once the second team is done rowing, the round is over. Post deadlift reps. Rest 3-6 minutes between rounds.

Rx deadlift (135/95)