Deadlift:
Couple things:
Your back isn’t set well at startup.
Setup setup setup. Approach the bar. Set your feet so that the bar is over midfoot. Then, bend down grab the bar with a hook grip, then bend with your knees until your shins hit the bar. Then get your hips lower, chest up back set. I doubt flexibility is an issue so get your backside lower chest up more. Your legs might burn a bit at first, mine did. I think the kids cue is Angry Gorilla. Someone correct me if I’m wrong, but once you go silverback you don’t go back . . .
See Master Duncan here:
http://media.crossfit.com/kids/DuncansDL.wmv
hips are rising before the bar moves. That means you’re probably taking the slack up with your hips, rather than pulling a touch against the bar and moving hips and bar at the same time. That means your nice strong back position is gone. If you set your back and lock it in there, then PUSH the ground away, rather than LIFT the bar you’ll get a better result.
Remember: Push with legs, hips come forward, to reverse butt goes back, knees bend, weights hit floor.
And finally, quit looking up/forward at the start of the lift.
Nothing to see there anyway . . .
This is a really good discussion:
http://www.crossfitbrandx.com/index.php/forums/viewthread/8647/
Squat:
Okay, use your hips. Do you feel your hamstrings tightening up when you squat? The first rep looks like you’re just kind of dropping down. Get the hips back more, i.e., lead with them and then bend your knees. When you come out of the hole (the bottom) hips up first.
Depth: yeah, go a little deeper. I try and go well past parallel on my easier lifts, that way I don’t have to worry about it so much on the heavy ones, that when I naturally “skimp” I’ll still be in the ball park. So when I warm up, I will go ATG on the easiest lifts, then well below on the warmups I"m good at. It’s helped a lot, I think.
TP
P.S. Best orange workout scarf in a Brand X video ever.