In this installment of Ask Dr. Mike, Dr. Mike addresses a question from a Twitter follower, “How low should I go in a Romanian Deadlift?”
Mike and Todd demonstrate the correct way to perform a RDL.
tips for proper form:
keep your spine as long as possible
keep your lats activated by pulling the ... read more
Jeff Welsh - Crossfit Trainer
Years of Crossfit Experience: 2
- Certifications: B.S Kinsesiology, Crossfit level 1 trainer, Crossfit Kids, CrossFit Endurance, CrossFit Movement & Mobility, CrossFit Olympic Lifting, ACE Certified Trainer
- Fran Time: 3:35
- Favorite WOD: Angie
- Least Favorite Lift: Power Snatch
- Favorite Cheat Meals: PB, Ice Cream, Cookies, Donuts, Chocolate…
I’m Jeff, a 2011 graduate of the Pennsylvania State University, earning my BS in Kinesiology. I’ve been involved with sports and exercise ever since I was able to walk. I have played baseball at all levels, from t-ball to collegiate and football through the high school level. I remember when I first began weightlifting that I wanted to be bigger, faster and like all my other 14 year old friends, I wanted a stronger bench press.I’ve come a long way since then, earning certifications through CrossFit and the American Council on Exercise. Before CrossFit my workouts were a bore, and I often dreaded my routine. When I first started I remember thinking, “Workouts that only last 10-15 minutes, this can’t possibly work.” I’m glad that I changed my attitude. Since switching my training routine and tweaking my diet to make it more primal, I was able to drop some much unappreciated weight that I had gained since I quit playing sports competitively.My favorite thing about CrossFit is the community. I originally had to break through my own mental barriers, a process I found to be extremely rewarding. CrossFit continues to push me to extremes that I never thought I’d be capable of. Even more than this, I love watching as others break through their own mental barriers and achieve something that they never thought possible. Having the opportunity to train and help others to feel just as much apart of our community is priceless to me.
Lance Larson - Crossfit Trainer
Years of Crossfit Experience: 1.5 Years
- Certifications: Crossfit Level 1 Trainer
- Least Favorite Lift/Movement: Deadlift
- Favorite Movement: Snatch
- Favorite WOD: Amanda
- Favorite Cheat Meals: Anything from Five Guys
Sports and fitness have consistently been a major part of my life. Throughout high school, I was involved with athletics year round with wrestling, football, and baseball. After I finished organized sports, working out tended to be a chore, and I found myself trying to ‘maintain’ rather than progress. I was introduced to CrossFit about a year and a half ago, and haven’t looked back. I found myself rapidly improving in the gym, which translated to every other part of my life. It became a total lifestyle overhaul as I begin eating better, scrapping bad habits, and became motivated for work outside the gym. The community in general is great, and it’s difficult to find a more welcoming group of people. I love to train CrossFit; it’s immensely gratifying to help others break down physical and mental barriers to achieve a happier and healthier lifestyle.
Ginny Santiago - Crossfit Trainer
Age: 26 CrossFit experience: 1 1/2 years
Certifications: BA in Health Promotion, CrossFit Level One trainer, CrossFit Gymnastics Trainer
Favorite WOD: Diane – 3:30
Least Favorite Lift: Thrusters
Favorite Cheat Meals: Pizza, Mac N’ Cheese, Cheeseburgers, French Fries, doughnuts, cookies, and other delicious things…
Hey guys! I’m Ginny, a 2010 graduate from the University of Northern Iowa with a BA in Health Promotion. Currently, I am working toward an Associate’s degree in Diagnostic Medical Sonography at The South Hills School of Business and Technology. Sports were never really a big part of my life growing up, but I’ve been involved in health and exercise all of my adult life. Before CrossFit, I got my cardio in on the treadmill or elliptical and then hit up a few of the conventional weight machines. It was getting boring and monotonous and I was eager to try something new. I got interested in CrossFit when my husband Serg, the head coach here, along with its two other founding members, Jeff (current coach) and Steve (former coach) started this box with the support of the bossman Seth. I’ve been hooked ever since and hope to go to the 2013 CrossFit Regionals with Team LionHeart. I love being at the box. With a different workout every day, It’s never boring and the other coaches and athletes are always supportive and encouraging. Because of CrossFit, I’m doing physical activities I never thought possible and helping others do the same.
Shea McMullin - Crossfit Trainer
- Years of CrossFit Experience: Since June 2011
- Certifications: CrossFIt Level One Trainer
- Favorite WOD: Diane and Annie
- Least Favorite Lift: Press
- Favorite Cheat Meals: ICE CREAM with a warm cookie
Hey, I’m Shea! I graduated from Missouri State University with a B.S. in Public Relations. I currently work for Penn State Women’s Basketball. Growing up sports and health played a vital role in my life. At the age of four, I had to have open heart surgery to repair a hole the size of a quarter in my Atrial Septal Chamber. My surgeon encouraged my parents to start me in sports immediately to strengthen my heart. I played basketball for 11 years and softball for 8 years. However, after my freshmen year in high school I decided to quit competitive sports to focus on other passions of mine….so I became the typical gym goer.After my freshman year in college, I asked my dad to compete in a sprint triathlon with me and this is where my true passion for fitness began. I ended up working 3 summers at a Fitness and Nutrition Camp in La Jolla, California and found a love for running marathons.Running was my therapy….till I found CrossFit!
Why I love CrossFit LionHeart? It pushes and challenges me every day, I never get bored – no two days are alike, and most of all the encouragement and support I get from everyone at the box. We’re like one big family….we help each other out, we give back to the community, we compete in local events, and we hangout outside of the box.No matter your age or athletic ability
CrossFit is for you! One of the neatest things is seeing someone accomplish a goal they never thought was possible before CrossFitting!