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Sumo Deadlift

Work up to a modestly heavy double.

Post loads to comments.

15 Minutes NFR of:

3 Turkish Get-Ups, Each Arm
16 Kettlebell Swings
2:00 Plank

Go heavy and slow on the Get-Ups, use a dumbbell or KB only. Go heavy and dynamic on the Kettlebell Swings. Accumulate 2:00 on the plank, if you start losing your midline or shoulder position take a rest and jump back in when you feel ready.

Post loads and experience to comments.

Alec H working his Accuracy and Badassery

Book Club Meets this Sunday

This Sunday, June 3rd at 5pm the CFSBK Book Club will be meeting at Pacific Standard to discuss Jennifer Egan’s, "A Visit From The Goon Squad".  Last time we had about 10 people show up and hope to see just as many if not more this time.  Come on down for some drinks and a discussion of the novel.  Who says cognitive fitness isn't important??

New Classes Start Tomorrow!

Starting tomorrow our new class additions will go live.  Athletes can enjoy the following training options:

  • Tuesday 12pm with Coach Jeremy
  • Tuesday 8pm with Coach Josh
  • Thursday 12pm with Coach Margie
  • Thursday 8pm with Coach Josh

This also means we'll no longer be hosting On Ramp Classes at CFSBK.  While a great program, it's limited schedule prevented us from fully utilizing it's modified programming for people who couldn't make the three weekly classes we offered.  After Back Off Week you'll be seeing split programming options that will allow us to better serve the spectrum of athletes we work with.  The final On Ramp class is meeting as normally scheduled at 8pm.
Check out Grahm Holmberg's Programming
Want to see more from the North East Regional? Check out our FB

Reader Comments (17)

I was remiss in not thanking Michele K on for running the food table inside for Murph this past Monday. Mig is a staple volunteer at just about every SBK 'event' that we have and manages to contribute some yummies to the table as well. So, Thanks, Mig!

May 31, 2012 | Unregistered CommenterFox

Nice pic! I'm going to be doing trap and skeet shooting all winter! that's fun stuff right there!

Squat and bench felt good last night, I've lost some power, but I've lost weight. I was around 205 beginning of the year, 192 now, and there's no denying that I have taken a step back in strength, but that's probably temporary, and on the whole this is a better balance.

May 31, 2012 | Unregistered CommenterJR

I have just set a PR for most cities WOD'ed in in one week (3). Thanks Rickke for the Windy City CF recommendation.

Supersets power cleans x2-3 followed by 10 unbroken pullups (banded, obvi!). Worked up to 95 on the last set of 2, but like 3 fails between rep 1 and rep 2. Argh!

WOD of wallball and KB, which was totally doable in spite of it being 2 days after 1/2 Murph.

I love Chicago but can't wait to be home and with my 7 AM crew!

May 31, 2012 | Unregistered CommenterStella

Reminder to come out to the Rock Shop tonight to celebrate my new job. Or just to drink among friends. 7:30pm tonight.

Question about the new Tuesday 8pm class. Will it follow Monday or Wednesday programming? Or will attendees be able to choose between the two?

May 31, 2012 | Registered CommenterSarah H

6am with D.O.

Worked up to a 315# double on the sumo deadlift. Felt easier to keep my back in position than a regular deadlift, but harder to straighten my legs.

Turkish getups were harder than I remember. Used a 30# dumbbell for the getups and 2 pood kettlebell for the swings. The 2min planks were a sweaty mess, though easier than the 2min deadbugs David had us do in warm-up.

May 31, 2012 | Unregistered CommenterPeter

Congratulations on the new job Sarah H! I'm working at Jimmy's 43 in the EVil from 5-10 and won't be able to make it but I will give a resounding huzzah and will cheers in your direction when my shift is done.

Stella. We miss you. Come the hell back, totally would have been all She-Ra with the 2min planks today. It was so quiet there may have been a small moment where I fell asleep. Murph has made me excessively sleepy. Nice morning with David and my favourite KH in addition to the other 7amers.

May 31, 2012 | Unregistered CommenterJules

Thanks, foxy.

May 31, 2012 | Unregistered Commentermichele

thanks for the hollmberg link thats awesome

May 31, 2012 | Unregistered Commenterdh3

Josh and I rowed a recovery 5K on the erg and then did a ring support ladder adding :05 each round. I got to :45. Finished up with some light mobility work.

May 31, 2012 | Registered CommenterDavid Osorio

We encourage people who come on Tuesdays to do Monday's workout- but often can accommodate for people who already came on Monday and need to do Wednesdays workout.

May 31, 2012 | Registered CommenterDavid Osorio

Thanks so much for the new classes - more classes, more flexibility.

May 31, 2012 | Unregistered CommenterSamir Chopra

In re: Holmberg's workout, I'm sort of amazed that he doesn't do strength only workouts.

I think I will be trying out Crossfit Covington Kentucky tonight, as I am here on a work trip.

May 31, 2012 | Unregistered CommenterJoel W.

A post-Murph question. My triceps and pecs are still really sore--not like a little, like a LOT. I've been stretching and rolling diligently (went to AR and I also have a foam roller at home). But I'm wondering if it's helpful to go ahead and come lift while I'm still super sore or do I need to wait until things settle down? Is light lifting something that would help break up the tissue and ultimately help the soreness?

May 31, 2012 | Unregistered Commentermartha

My 14 yo son is interested in learning parkour. Anyone know where he can...or even crossfit for teens?

May 31, 2012 | Unregistered Commentermina

Hit up "griff" today in the park,

Feeling pretty good aside from some quad soreness. Fun little workout.

12:26. took it nice an easy.

May 31, 2012 | Unregistered Commenterdh3

Martha, I'm having the same problem. I can barely bend or lift my arms!

May 31, 2012 | Unregistered CommenterKMo

Test Post

June 1, 2012 | Unregistered CommenterMichael

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