Tag Archives: Sumo Deadlift

Friday, 7/20/12

19 Jul

The noon session is cancelled today due to CFCC’s entire staff being involved in the process of interviewing potential new Coaches for the gym!  The 330pm, 430pm, and 530pm sessions are still on!

Thoughts on the CrossFit Games from 13th Place.

Some thoughts on training with barbells from a man who’s made history doing so.

Arrus, at the top of a set of 2 Sumo-Deadlifts at 525lbs… like you do.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.  Foam Roll Hips, 5 minutes.

DYNAMIC WARM-UP: 3 rounds of: 3 Adductor Mobs per Side, 3 Jump Squats, 30 second Handstand Hold, 3 Burpees AFAP (As Fast As Possible).

SKILL WORK: Review the Thruster and work up to a your metcon weight.


“KALSU” with an optional 20 minute cap.

Past times are here.

With 5 burpees at the start of each minute, perform 100 thrusters (135/95) for time.

“Today spiritual cultivation is very shallow in this society. You think, people today, they have everything they have. Are they happy? They are not happy, because they can feel their life is missing something. What’s missing? The spiritual side of cultivation, of understanding. Are you righteous? Can you show respect? Are you humble? All these things are required to make yourself reach higher levels. If I can conquer myself to do what I want to do, I have my life.”

(Because Kalsu is not just ANY workout).


Wednesday, 7/18/12

17 Jul

If you’re looking for more information on CFCC’s new running program – check out the info here!

CROSSFIT ENDURANCE (Running) with Liz, 630-7am.

CROGA with Tim at 8-845am.

INTRO to OLY with Sammy, 530-7pm.

HYBRID OLY with Erin from 9-11am.

CROSSFIT ENDURANCE (Rowing) with Liz, 530pm.

FOUNDATIONS with Liz, 630pm.

GYMNASTICS with Sammy, at 730pm.

Here – never ceasing to amaze – Rach sumo-deadlifts WHILE being 5 months pregnant! Ethan (who she was pregnant with at the time) is alive and an AMAZING human being. Rach is, unfortunately unable to be here this Wednesday due to some family trouble – if you do know her on Facebook or otherwise, please send her some CFCC love, as she will definitely appreciate it at this very difficult time for her.

SELF-MYOFASCIAL RELEASE: Barbell Assisted Mashing, Adductors and Quads, 5 minutes.   Lax Ball, 5 minutes.

DYNAMIC WARM-UP: Pull-ups with the band you will use in the metcon. Every minute on the minute for 5 minutes: 3 pull-ups, 3 very aggressive kettlebell swings (pick a lighter bell than what you will use in the metcon if you’d like).

STRENGTH: Sumo Deadlift, up to peak of 2.


For max total reps of the Russian Kettlebell Swing, for 10 minutes:

Every minute on the minute, 3-5 Strict Pull-ups (any grip) directly followed as many Russian Kettlebell Swings (2/1.5) as possible in the remaining time in the minute.

A little example of what CrossFit Endurance programming in a session can look like, and can do.

Wednesday, 7/11/12

10 Jul

Don’t forget!  This Sunday is WATCH THE GAMES day.  Come join us in the gym from 330-730pm – you won’t want to miss out on the epic ending to this CRAZY week of performance!

If you haven’t read it yet – take a look at the changes to CFCC’s Endurance and Conditioning schedule coming up!

If you don’t have a SOLID GOAL for your performance for the Fall – we DARE you to form one ASAP!  If you don’t know where to begin, check out this performance standards list from CrossFit Seattle (one of the first CrossFit gyms EVER) and start with one skill that is ALMOST awesome for you, and one skill that is FAR beyond you.  The programming will change in less than 3 weeks – so stay posted to see how CFCC will help you move into the Fall at your best!

CROGA, with Tim from 8-845am.

CROSSFIT ENDURANCE, with Liz at 530pm.

FOUNDATIONS with Liz at 630pm.

HYBRID OLYMPIC LIFTING, with Erin from 9-11am.

INTRO TO OLYMPIC LIFTING, with Sammy from 530-7pm.

GYMNASTICS, with Sammy at 730pm.

It’s pretty obvious that we all need to be able to deadliest. For ENTIRELY practical purposes of course.


SELF-MYOFASCIAL RELEASE: Barbell Assisted Mashing, Adductors and Quads, 5 minutes.

DYNAMIC WARM-UP: Cat Camel, 15 reps. Adductor Mobs, 15 reps each side. Toy Soldiers, roughly 60ft. (from the front of the gym to the back). Jump Squats, 5 reps.

STRENGTH: Sumo Deadlift, up to peak of 3.


Take 50% of your Peak Deadlift for the day and complete the following for max TOTAL reps:

3 Rounds of 1 minute of each:


BOX JUMP (30/24)



Friday, 3/16/12

15 Mar

SPECIALIZED SESSIONS: Advanced Oly 3-5pm and 5-7pm.
GAMES for the WEEKEND: Friday at 4pm (hopefully before your St. Patty’s Day madness), Saturday at 12pm, Sunday at 10am (this session has been moved up a little earlier – if a later day session is needed please contact me directly at erin@crossfitcc.com)

Irish Soda Bread, from Elana’s Pantry.

This looks like it's going to be a lot of fun! Save the date!

SELF-MYOFASCIAL RELEASE and MOBILITY: Coaches Choice, 10 minutes.
DYNAMIC WARM-UP: 3 rounds across the gym: High Knees, Butt Kicks, Toy Soldiers, Karaoke, Bear Crawl.
STRENGTH: SUMO DEADLIFT, up to a peak of 1.
METABOLIC CONDITIONING: WOD 12.4 – 150 Wallballs, 90 Double Unders, 30 Muscle-ups, 12 minute cap.

For more information about WOD 12.4 – check this out.

Thursday, 9/29/11

28 Sep

Uncle Eddie’s Spiral Meatloaf

Doing Paleo on a Budget

5 Fats you should be cooking with but may not be.

If it doesn't seem a little crazy... it's probably not worth doing!

SELF-MYOFASCIAL RELEASE: Lax Ball or Foam Roll Hips as needed, til 10 past the hour.
MOBILITY: Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: Rowing, 1 minute.  If you are waiting for an erg, or if while you are waiting for your Coach to watch your set you find you have time, stretch your gastroc/soleus and lax ball your feet.
STRENGTH: Sumo Deadlift, sets of 2.
METABOLIC CONDITIONING:Tabata Row. Make sure you record your score!

ON RAMP with Chris at 6pm:

SELF MYOFASCIAL RELEASE: Lax Ball to IT Band, 1 minute each side.
MOBILITY: 1 minute Hang on the Pull-up Bar, alternate hand positions as needed (hands face you, hands face out, hands wide, hands close)
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP and ACTIVATION: For 5 minutes: Wall Ball Slam (2 Reps) followed by 10 steps of a Walking Lunge * focus is on absolutely perfect driving position for walking lunge – drive from the heel, keep the chest up *
STRENGTH: Pronated Pull-up, work up to a peak of 1.
METABOLIC CONDITIONING: 3 Rounds for time of: 15 Burpees, 30 Steps of a Walking Lunge.

GYMNASTICS with Sammy at 730pm:
Skill: Single-arm handstand & Bridges (Back limber, kick over, back walk over)
3 rounds for time:
10 handstand thigh slaps
20ft bridge walk
20 hollow rocks

Thursday, 9/22/11

21 Sep

So, Midtown Fall Festival is on the 1st of October – what do you all think we should do to celebrate?  The Festival goes from noon-8pm.  Post to comments!

Adversity has the effect of eliciting talents which, in prosperous circumstances, would have lain dormant. ~Horace (Quintus Horatius Flaccus), Satires

GYMNASTICS at 730pm with Sammy:

Skills: handstand walking & pistols
Metcon: Tabata handstand walking & Tabata rolling pistols

ON RAMP at 6pm with Sammy:

MOBILITY: Adductor Mobs, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute of each: Leg Swings, Arm Swings, Hip Swings
ACTIVATION: Tabata Hollow Rock
SKILL WORK: Kick up to Handstand, Walk up to Handstand to Forward Roll
STRENGTH: Work on your single leg squat – see if you can work up to being able to do one, and then see how many you can do in one go on each leg!
METABOLIC CONDITIONING: Tabata Squats immediately followed by Tabata Handstand Hold.

Don't try this at home, kids. Come here!

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute per side. Lax Ball to Hip Flexors, 1 minute per side.
MOBILITY: Adductor Mobilizations, 1 minute per side.
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute per side.
ACTIVATION: 5 minute, Single Leg Vertical Jump to touch, up to a max for each leg.
STRENGTH: Sumo Deadlift, peak of 3.
METABOLIC CONDITIONING: 5 rounds for time of: 5 Sumo Deadlifts (275/185), 10 Burpees.

Friday, 9/16/11

15 Sep

This is your last chance to buy a ticket to the Paleo Seminar that will be taking place this Saturday at CFCC from 9a-4pish. Again, this Seminar is by FAR the best way you can get a step up on to the next round of the Nutrition Challenge set to begin in October.  One lucky attendee will win a free month of membership at CFCC!

Are you looking for a great way to tell your friends about CrossFit?  Send them this link – which includes the video posted below.  Also, in case you’ve been living under a ROCK – the CrossFit Games are on ESPN2!  You can view the available times to watch at the link above as well.

Sean Braun, nursing a bum wrist, finds out that you can definitely get your deadlift's worth out of a single arm sumo deadlift. What's YOUR excuse for not training?

MOBILITY: Band Assisted Hand Behind the Back Stretch, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.
POSTURE AND STABILITY: Ring Row assisted Scapular Retraction: 1 minute.
ACTIVATION: Clapping Push-ups, for max power, sets of 2, 5 minutes.  Use a band to create the largest rebound from the bottom position that you can.
SKILL WORK: The Bench Press
METABOLIC CONDITIONING: “Lynne” http://www.crossfit.com/mt-archive2/003092.html or Five rounds for max reps of: Body weight bench press, Pull-ups.

Post reps for both exercises in all rounds.

You may choose whether to do strict or kipping pull-ups.  Just remember to record your score!  In lieu of a bodyweight bench press the skill work portion of today will be spent determining what load you should use for the Workout of the Day.