RAW POWER UPDATE
Four weeks ago several gym members tried out a newly offered course here at CFPDX, Crossfit Raw Power, a course focused on fundamental strengths in the dead lift, strict press, back squat and bench press. I’m pretty excited to share the results. Also, a special “Thank You” goes out to Brent S. for helping coach a few sessions and suggestions on workouts, technique, and exercises.
First and foremost, each athlete that took this class put all their own efforts, sweat, and determination into actually doing the work. Those qualities need to be recognized above any of the exercises, repetitions, sets, and punishment I wrote down on paper for them to do.
That being said, I couldn’t be more proud of their results. Every single athlete PR’d in at least one of the lifts. Several athletes PR’d in every single lift!
The class incorporated strict form on the four lifts with an explosive plyometric movement immediately after the lift. Summarily, this technique is supposed to result in a neuromuscular response of explosive power and a general gain in overall strength. Based on the athletes’ results, I’d say it worked.
Check out the white board for PRs and you’ll see the numbers that some of these powerhouses put up. Bjorn pulled over 300lbs on his dead lift and squatted 245lbs. Stacey jumped nearly 50lbs in her dead lift. Aron (at a body weight of about 160lbs) squatted 235lbs and bench pressed 185lbs. Jill PR’d in every single lift and dead lifted well over 200lbs, a super strong performance. Greg squatted 245lbs, and due to vacation hasn’t finished his dead lift yet, but I’m excited to see it this coming Sunday. Gloria bench pressed 120lbs, and dare I say as a ginger myself, she beat the squat and dead lift like a red headed step child. Finally, Dean threw down some serious numbers even with a couple hangovers, pulling a PR in his dead lift and tying his previous bench press from a while back.
There’s one more week of class, and a final round of lifts to perform. I’m optimistic that this group of badasses will continue to throw around some serious weight.
Look forward to another session of Raw Power in the near future with some special tweaks. Feel free to ask me any questions about it at the gym or email me. I’m excited to see the next group’s gains.
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