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Guest Post: Jake’s Take

By admin | In Athlete Profiles, Lifting | on October 26, 2011


It’s the little things

For the past few months I have been encountering problems with the deadlift. I would dread every time I looked at the site and saw deadlift as the lift. The reason I felt this way was because every time I would leave the gym after deadlifts I would think A) every single set felt heavy or B) my lower back is sore.
Why did this movement, that I once loved, feel so crappy ? I tried to think what I was doing wrong. I know my diet is good and I am sleeping well. I have decent strength in my lats, my set up is consistent, and I’m keeping my core tight. Having this internal battle was taking a toll on me mentally as well. Going into a work out already thinking “this is not going to be a good day/lift/wod” will set you up for failure. I guess you could say I was losing my mojo for this lift.

Then, a light bulb suddenly turned on for me last week. Deadlifts weren’t programmed for the strength portion of class last week so I already thought it was a great week. The only deadlifts programmed was in a metcon on Friday. As we were warming up to find an appropriate weight, Sean watched my set up. Then he said the words I’ll never forget: Set up one inch closer to the bar.

I replied, “My shoelaces are right under the bar though.” He replied, “From the side angle you are too far back.” So with that simple instruction I did as I was told. During the course of the metcon the weight felt good and I had no soreness after class or the following day. This was convincing, but I wanted to put Sean’s genius idea of moving just a tad bit closer to the bar to the test. This last week when we deadlifted for the strength portion, I did just that. My sets were 255, 295, and 335. All three sets did not feel as heavy as in the prior months and I experienced zero soreness after.

I thanked Sean after doing the DL for the advice. He said, “Sometimes it’s the little things.” He is definitely right. Sometimes we put a lot of pressure on ourselves when things aren’t going right in the gym. We tend to forget that it could be the smallest of an issue as to why it’s not going right. So to all my CFI’ers: remember to take time to focus on all the cues–no matter how small or big–for each lift so we can get the optimal success that we all are looking for.



A big Happy Birthday Shoutout to Celina! Celina joined Intrepid a couple of months ago and has been going strong ever since. We’re looking forward to great times with Celina and her husband Patrick. Have a great birthday!


WOD 10.26.11

Deadlifts 1×5 or Wendler
c/o with Deficit Deadlifts (~50% work set)

6 minute Assistance Work Stations:
Prowler Pulls
Partner Glute Ham Raises
Banded Kettlebell Swings

17 Comments to "Guest Post: Jake’s Take"

  • Xuan says:

    October 26, 2011 at 6:30 AM -

    Happy Birthday Celina!!

    Nice post Coach Jake.

  • Nick says:

    October 26, 2011 at 6:57 AM -

    Happy Birthday Celina!

    Great post Coach.

  • Holley says:

    October 26, 2011 at 7:44 AM -

    Happy Birthday Celina! It was nice meeting you at the party, hopefully I’ll see you around the gym!

    Great post Jake!

  • Anna says:

    October 26, 2011 at 7:51 AM -

    Come on Jake at least give credit where it is due… other than Sean’s helpful tips… I lost my backsquat “mojo” months ago and complained to you about it endlessly!! Jk, great first post buddy.

    Happy Birthday Celina!

  • A.J. says:

    October 26, 2011 at 8:03 AM -

    Happy Birthday Celina.

    Mid-week Prowler???? That is inhumane. Whoever is playing Marcus in FF this weekend, would you please just let him win???????

  • Brian says:

    October 26, 2011 at 8:14 AM -

    Happy Birthday Celina! (Ruth i dont know what a birthay is… but i wish Celina a great one as well)

    Nice Post Jake… dont let anna take credit for it!

  • Jason says:

    October 26, 2011 at 8:32 AM -

    Happy B Day Celina! And great form in the pic. Hope you have a great birthday.

    @Jake – excellent post!

  • Holley says:

    October 26, 2011 at 11:43 AM -

    @Jake – does this mean you want to do weekend posts too?

  • Paul says:

    October 26, 2011 at 12:13 PM -

    Happy Birthday Celina!

  • Kara says:

    October 26, 2011 at 12:38 PM -

    Jake this is a really good post! I kind of wish i had read it before class!!

    Happy Birthday Celina :)

  • becky says:

    October 26, 2011 at 12:50 PM -

    great advice jake.
    happy birthday Celina :)

  • Amy says:

    October 26, 2011 at 1:36 PM -

    speaking of the little things….what’s up with that guys awesome ripped jorts in the background?

  • Dan says:

    October 26, 2011 at 1:48 PM -

    Happy Birthday Celina!

  • Scott says:

    October 26, 2011 at 2:40 PM -

    Happy Birthday Celina! You started a massive new CFI trend with your cupcake sandwiches on Saturday. I think you’ve changed Michelle’s life forever!

    Who is that hulk of a guy in the photo above? Did Sean go Jersey Shore tanning??? Or did Jake’s pecks grow pecks? Jake looks HUGE!! Nice post. Love your drive. Love working out with you bro.

  • Date Night says:

    October 26, 2011 at 4:01 PM -

    Happy birthday Celina – I hope to see you in an am class sometime soon.

    Marcus, how do we know that moving closer to the bar isn’t a mental placebo, like the advice in Tin Cup to get rid of the shanks? (especially given Sean’s deadlift celebrity status)…Put your change in your left pocket. Now, tie your left shoe in a double knot. Turn the hat backwards. Turn your hat around. Take this tee and stick it behind your left ear. Take this ball and hit it up the fairway. Success.

  • Aaron says:

    October 26, 2011 at 4:04 PM -

    Happy Birthday Celina!

  • Jake says:

    October 26, 2011 at 4:47 PM -

    Happy Birthday Celina! Hope its a good one!

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