By: 321go 1 Comment


Many people believe that to measure a persons strength its all about how much you can Bench Press.  But in all reality, its all about how much you can dead lift. Here is a portion of an article talking about dead lifts.  

Deadlifts is the only exercise that truly stimulates both the lower and upper body. The same cannot be said of squats. Deadlifts work the butt (take note ladies), upper thighs, hamstrings, lower back, upper middle back, traps, and gives a kind of "fullness" in the chest (take note guys).

Paul San Andres writes in Romanian Deadlifts that deadlifts is primarily a "hip dominant exercise" and "one of the best hip extensor exercises available" that works the thighs, hamstrings, and butt. Curtis Dennis Jr. writes in The Importance of the Deadlift that the deadlift, "Hits the back, the lats, the quads, the glutes, the arms and forearms, and even the abs, which proves that the deadlift produces more results than the bench press and the squats."

The deadlifts is in fact the king of exercises for expending great amounts of energy and wasting calories (take note ladies)! (Taken from http://www.bodybuilding.com/fun/randy51.htm)

This WOD is dedicated to
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Hero WOD "Danny" 

24" Box Jump 30 reps (Women 20")

115# Push Press 20 reps (Women 75#)

30 Pull-Ups

Rounds completed in 20 • 15 • 10 minutes 

X-Pun (Extra Punishment)

L-Holds 2 • 1.5 • minutes total

Advanced • Intermediate • Foundational
Scale to capabilities


  1. James Humphrey, Jr. says:

    Nice post Mitch, and I can’t wait to do tonight’s Hero WOD. Whenever one arises, I sincerely hope everyone understands its significance.

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