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Monday
Jun042012

Sumo Deadlift

Performance: Work up to a heavy triple
Fitness: 3x6 Linear


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Performance:

3 Rounds, each for Max Reps of:

1:00 Slam Ball 30/20
1:00 Double Unders
1:00 Toes To Bars
1:00 Rest

Fitness:

3 Rounds, each for Max Reps of:
1:00 Slam Ball
1:00 Single Under or Double Under Attempts
1:00 Lying Knee Raise 3-2-3 Tempo
1:00 Rest

Post Rx and total reps to comments.

If you didn't already, please read yesterday's blog post regarding what's up with the "Fitness" and "Performance" categories.

Home
What happens when your weighted vest weighs more than you? Rosie and Isaac G

Big thanks to Murph Day photographers Asta F and Dan R for shooting the event.  You can see the Flickr photo album here.  Also, if you haven't already seen it, check out our write up in the New York Times Metropolitan section here.

New Classes and Another Open Gym

We've now added Eight new classes for you to get your WOD on with.  Please check out the additions below.

Tuesdays: 8am, 12pm, 7pm, 8pm
Thursdays: 12pm, 8pm
Fridays: 8am

Sundays: 6-8pm Open Gym

Get Stoked!

____________________
The Paleo Diet Moves From The Gym To The Doctors Office NPR
The Paleo Diet and Westside
Creating Sustainable Agriculture Without Government Subsidies Reason

Reader Comments (31)

HOORAY for more 8 AM classes! Such as the one I'll be attending tomorrow, since my flight doesn't get in until almost midnight.

So ready to be home and at SBK already.

June 4, 2012 | Unregistered CommenterStella

7am group class.

Warmup:
-Tabata jump rope, squats during rest
-frog stretch with 35# (it was hard to stand up after this)

Sumo Deadlift:
(115x6, 165x3)
185x3, 205x3, 215x3, 225x3
-i'm not a fan of these. I feel so weak. 225 was definitely my 3 rep max for today. Need stronger hammies and a stronger ass.

Performance WOD:
r1: 82
r2: 84
r3: 83
Total: 249 rx'd.
-nothing felt great. well except for the cooldown 400m jog in the light rain.

June 4, 2012 | Unregistered Commenterlady fox

Is there a softball game tonight? I want to get my cheer on!

June 4, 2012 | Registered CommenterSarah H

6am with D.O.

Worked up to a 325# triple on the sumo deadlift. That's 10# more than the double last week. Think I had 335# in me.

Performance: 75, 72, 68 for a total of 215. First time doing slam balls. Tough. I think I was using my arms too much as my biceps are a bit fried. Lots of trouble with double unders today.

June 4, 2012 | Unregistered CommenterPeter

r.r...r.r.r.rrr.....reason magazine linked? Heavens to murgatroyd! did Mark Rippetoe take over the blog?

great article.

June 4, 2012 | Unregistered CommenterJR

Third day (for me) of strength cycle. Great lifting with la rosa.
Squat:
45x5, 95x5, 135x5, 150x1
160x5x3

Press:
45x5, 65x3
80x5x3

Deadlift:
95x5, 135x5, 165x1; 195x5

Pullups: 4x3, 1x2 with 1:30ish rest--trying to do Coach Fox's "mastering the pullup" protocol. Rest was longer today b/c of all the knee-to-elbow-ers from the 7am class. Fun to watch that WOD rather than do it!

I liked the Times article a lot. I especially liked the little teaser photo of Jess doing pushups on the front page of the print edition. Wonder if the article had anything to do with the GINORMOUS teaser class yesterday afternoon, or was that just backlog from the previous week? I heard one woman say she was there b/c she saw the Reebok ad. Hope we didn't disappoint her by not working out in shipping containers...

June 4, 2012 | Unregistered CommenterCharlotte

nice to be back after a week off. i did a total of 219 but got very winded from the double-unders. i think i got out of shape in 7 days!

295# on the sumo dead lift but the whole movement feels a little awkard and the bar wobbles a bit.

-isaac

June 4, 2012 | Unregistered CommenterIsaac Green

mgmnt:

Have to start the long process of getting rid of some stuff for moving. Part of that is some bumper plates, a rack, and a barbell. They've received some exposure to the elements but are sincerely in very good condition. Free to the gym if you want them. More weight than I can deadlift.

June 4, 2012 | Unregistered CommenterJR

JR,

That's so generous of you!! We will gladly adopt them and give them a nice warm home. When do you need them picked up by?

In response to Joe M's question from yesterday. All classes are mixed category Perf/Fit, come on down to any of our 47 weekly Group Classes

Warm-Up
Change of Direction Box Jumps, up to about 2 blue and 2 red/black panel mats

Chain High Bar Squats
Worked up to 185x1, these felt so uncomfortable after having not done them for so long.

KB Front Rack Walking Lunges, 20kgsx16x3

Glute Ham Raises
Worked up to 3x8 with BW

Glute Bridges
185x8x2, 205x8

Planks with bumpers on my back

June 4, 2012 | Registered CommenterDavid Osorio

@David,

I'll try to bring a bunch of them in for my Sunday am session. We can take it from there. It's no major rush, just have to get them out. I'll load them into the car Sat night. A nice mini wod.

June 4, 2012 | Unregistered CommenterJR

Today's workout felt pretty good...
Hit 235 as my heavy triple.

I can't remember my numbers from the WOD. (They are on the board and in my journal. Done at RX.

My Pecs are still really tight (little sore) from Murph so the overhead position for the slamball and the toes to bar was pretty janky for me.

Going to have to keep stretching out the pecs.

June 4, 2012 | Unregistered CommenterKeith W

Oh and Good Luck to Julie, thinking of you and I hope you have a speedy recovery!

June 4, 2012 | Unregistered CommenterKeith W

That picture of me running has got to be the worst picture ever of me. Burn it!
What is going on with my abs?

June 4, 2012 | Unregistered CommenterKeith W

hooray for the new schedule! thanks, mgmt!

i finally got around to making the sweet plaintain lasagna (pastelon) recipe i've been oogling for months - used the ground beef from the CSA.

amazing! recipe up at TheDailyPaleo dot tumblr dot com.

June 4, 2012 | Unregistered Commentermichele

For people who want a standing desk station, but maybe have constraints on whether or not their employers will let them get one, I recently cleared the Kangaroo Pro Junior standing desk station (google it, so I don't get stuck in URLgatory), which stands on top of the desk. Wire Cutter just reviewed it and raved. I'm about to order it, and it seems like a good compromise on the whole.

June 4, 2012 | Unregistered CommenterJoel W.

hit 235 on the heavy triple. The less said about the WOD, the better.

June 4, 2012 | Unregistered CommenterGene

SDL
385x3

WOD
100/100/93

Gasser. Fun to work with Samir and Vincent!

June 4, 2012 | Unregistered Commenterlady fox

Either Lady Fox ate steroids for lunch or she just decided to start lifting heavy weight...nice job lady fox 385 sumo deadlift. Although maybe this is a case of Male fox logging on to same fox machine.

anyhow 12pm class

315 x 3

110, 95,88 for the performance wod.

Fun wish i was playing softball right now.

June 4, 2012 | Unregistered Commenterdh3

Wow Lady Fox, that's some serious weight you're pulling!

June 4, 2012 | Unregistered CommenterDan Rx'd

I'm so strong.

And yes, I wish I was playing softball now too. Who calls a game so early really? The sun is freakin' out now!

June 4, 2012 | Unregistered Commenterlady fox

Right on, Lady Fox!!

I hit a paltry 295 on the SDL. (115, 205, 235, 265, 295 X 3)
WOD 90, 68, 73 nice little gasser. Some great numbers in the 5pm!

June 4, 2012 | Unregistered CommenterDmak

Man, lady fox, and you said you felt weak on the sumo deadlift, jeez! :)

Felt good to be back after a long hiatus this weekend that involved lots of bad food and sitting around, but the body was definitely a bit rusty. Got to 175# X 3 for sumo deadlift and 95 across on the WOD. A little surprised with sumo deadlift because it should be easier for me, and this was definitely a step down from strength, but I think that may have been more because of technique than strength.

June 4, 2012 | Unregistered CommenterNoor Alam

Lady Fox is hella strong, but, Man Fox was In the house tonight.

June 4, 2012 | Unregistered CommenterFox

p.s. Is it just me or is dh3 implying that I don't normally lift heavy weights??? He may just have hurt my ego...

June 4, 2012 | Unregistered Commenterlady fox

Squat: 230x3x5
Press: 102.5x3x5
Clean: 150x3x3

works been crazy so I came in for a late afternoon solo. Squat felt comfortable. went a little fast on the last set because of time constraints (not my best idea). Press was heavy as hell but that's the norm. Cleans felt really good, I don't know if it was me moving quickly meaning I had less time to think but I felt like Kendrick Farris (for about 2 seconds). My weight gain has stalled at 182#. I guess I'll have to take it for now and try to get the next 10# later.

June 4, 2012 | Unregistered CommenterAxel Foley

Squat
235x5
275x5
310x11
Press SS with Pullups x3
135x5
155x5
170x10

June 4, 2012 | Unregistered Commentergabrus

Really enjoyed SDLs. Worked up to 335x3, felt like I had a good amount of room to go up next week. Felt like I could engage my whole lowerhalf, namely my hamstrings, in a way that I typically do not with a standard stance deadlift.

June 4, 2012 | Unregistered CommenterJoel W

aww poor jess, i wasnt implying that you dont lift heavy weight but your 7am weight was much lower than your 6pm weight. so either you need to step up or stop eating fish oil.

June 4, 2012 | Unregistered Commenterdh3

I cannae tell a lie. SDLs felt hard.

275x3 - my back felt a bit sore so I stopped.

The accessory WOD was surprisingly (bwahahaha) hard: 84/80/69

Watching Fox SDL was awesome.

June 4, 2012 | Unregistered CommenterSamir Chopra

Joel W:
Thanks for the heads up on The Kangaroo! Would love to hear how it works for you.

June 4, 2012 | Unregistered CommenterNino

Make up post: I should've written this yesterday but I didn't.. whoops

I really dislike SDL's. I felt super awkward, my form broke down, I failed miserably. Which only means I need to work on them more (sigh)
115 x3

Wod was super fun though.
I did something like 320 total reps (knees on the ground, and singles after the first set). 20lb slam ball scared me at first but I actually ended up really liking it. My legs hurt today, but after a week of being out of town and not at crossfit, it feels fantastic.

June 5, 2012 | Unregistered CommenterShaye

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