« Rest Days | Main | WOD 6.10.12 »

Sumo Deadlift

Performance: Work Up To A Heavy Triple
See if you can't add 5-10lbs to last week's triples. No Failing. Next week we're going to heavy doubles.

Fitness: Perform 3 sets of the following couplet:
6 Sumo Deadlifts (5-10lbs heavier than last week)
Rest :30
Hollow Hold or Rock :45 seconds
Rest 1:00

Perform 3-4 warm-up sets on the SDL before getting into your work sets for the couplet above.

Post loads to comments.
(e2/4) Compare to 6.4.12

16 Minutes, NFRs of:
20 Kettlebell Swings
10 Reverse Lunges with a KB Front Rack, Each Leg
10 Strict Knees To Elbows

Hold the top of your K2E for a 2 Count.  This will help develop some top strength on the movement.

16 Minutes, NFRs of:
20 Kettlebell Swings
10 Reverse Lunges with a KB Front or Goblet Rack, Each Leg
:20 In a deadhang with Knee Tuck

Blast From The Past: Coach Margie and Nicole S do Swings and Goblet Lunges

Lean Out Challenge

If you signed up for the LOC please make sure to email cfsbkpaleochallenge (at) gmail.com to stay in tune with regular emails regarding recipes, tips and general encouragment over the next month.  Best of luck to all who registered!

Originally posted 7.3.11

Today's workout contains 3 calisthenic movements in addition to a run. The advanced version which is posted above contains 288 repetitions in total.  That's 288 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first push-up look like your 96th?  Will your 144th air squat include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you're pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as "performing the common uncommonly well".  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
Happy WODing!

What are your top three favorite music videos?
All About Coffee Precision Nutrition
Mean Boxing Coach With Eric Kelly (Language NSFW/F)
Scouting An Abandoned Cold War Missile Base Hidden In The Adirondacks
(Ragnar Pit stop?)

Reader Comments (36)

Whip It

June 11, 2012 | Unregistered CommenterJay R

anybody ever had the pleasure of trying out this armaid thing?


June 11, 2012 | Unregistered Commentershawn$

Come on, Feel the Noise - Quiet Riot
In the Still of the Night - Whitesnake
And I recently was shown that they do still in fact make music videos, so...
Next Girl - Black Keys

June 11, 2012 | Unregistered CommenterFox

Sunday night open gym was awesome! Thanks David for the new slot!

Also started the lean out challenge: feeling good!

Shawn (comment from yesterday): I interpretted that more as this might be a better time to engage good form and technique and put intensity on the back burner. Personally, I find it difficult sometimes to maximize on both of those within the same workout (normally intensity will overcome form, which isn't always the greatest!) so for me I need the active effort to say let's work on technique because without the active influence from someone else, I'd mentally dismiss it or prioritize it as second to getting a good time...just my thoughts.

June 11, 2012 | Unregistered CommenterMike Mishik

Don't see many videos:

It's a long way to the top - AC/DC, the version on a flatbed truck, with bagpipes

That's all I got

June 11, 2012 | Unregistered CommenterJR

6am with D.O. Fought a cold this weekend, so energy is a little lower than normal.

Worked up to a 335# triple. Heavy, but doable.

3 rounds on the NFRs work. 24KG kettlebell swings felt good. Holding the front rack on the reverse lunges made them more challenging than I would have thought. The strict knees to elbows with hold at the top were super difficult. Good times.

Money for Nothing - Dire Straits
Take on Me - A-Ha

June 11, 2012 | Unregistered CommenterPeter

@Charlotte (or anyone)
Can you link me to Fox's pullup progression? I've been searching the site and it's not easily coming up...

Press: 85x3x5
Deadlift deficit pulls (2 mats) 185x1x5

Squat is slowing down a little, but still feel like there is speed in there. I need to stretch the hip flexors more. Also need to remember to warm up with the damn belt. Grr.
Press felt pretty awesome, I thought I was going to feel really slow, but it seems like there is a bit more there.
Deficit pulls were weird feeling, but I'm excited to be working what I'm bad at. I really want to see improvement on my dang DL.

Finished with 6setx2 pullups w/one minute rest between. I'm pretending my weight lifting shoes are the added weight. har har.

June 11, 2012 | Registered CommenterSarah la Rosa

MIA: Bad Girls (So awesome)

Sarah: You can find it in the articles/media link on the left navigation bar

June 11, 2012 | Registered CommenterDavid Osorio

8am group class

Warmup-3 RNFT:
-15 hard erg pulls
-10 pushups (going back to my knees to work on better shoulder position and keeping elbows close)
-10 ring rows

Sumo Deadlift:
(95x3, 135x3, 165x3)
185x3, 205x3, 225x3
-exactly the same work as last week but today felt harder. I very much dislike this movement.

Madeup Yesterday's WOD.
3 Rounds For Time:
1/3 mile run
25 OHS @55#
TIME: 13:40
-1st round of OHS unbroken, last 2 sets as 15, then 10. Wrists were hurting big time afterwards. So good to have my workout done. Now for food and work.

June 11, 2012 | Unregistered Commenterlady fox

7 AM class is getting mighty big!

Sumo deadlifts: got to 190#, which felt easier than 185# last week. It helps that I'm not taking *quite* as narrow a grip as last time. When I don't feel like I'm going to lose the bar any second, I can focus on driving it up.

WOD: I should know better than to look at the blog, see "NFR," and think it's not going to be so bad. Tuck holds were my nemesis.

Oh yeah, and my strict pushups, at least more than five of them in a row, seem to have gone into hiding. WTF?

June 11, 2012 | Unregistered CommenterStella

MIA - Born Free
BJORK - All is Full of Love

June 11, 2012 | Unregistered CommenterMcGrath

Sumo worked to 400x3
Felt pretty good. Listened to Prong while pulling. I'd forgotten about those guys.

June 11, 2012 | Unregistered CommenterFox

@Sarah, it's called "Mastering the Pullup."
Nice teeny tiny strength class this morning.
45x5, 95x5, 135x5, 155x1

45x5, 65x3

95x5, 135x5, 165x1, 185x1
205x2 (F)

Pullups 5x3

Once again squats @170 felt as good as or better than squats @165. my last warmup set felt heavy and awful so I was skeered but they turned out great. Deadlifts, not so much. My left hip is all janked up and after the second rep the bar just wouldn't move. Jeremy did get me to get it an inch off the floor, which is progress, but not good enough. Grr. Hoping Mr. Helner will help me figure this out tomorrow.

@Coop members: Anyone able to swap shifts with me? I'm supposed to work this Thursday morning 6-8:30am. I usually unload the trucks, which is very fun, and you're usually done by about 8:15. I can work early mornings/nights/weekends for you. Thanks!

June 11, 2012 | Unregistered CommenterCharlotte

oh lord, hard to narrow it down, since i basically watched nothing but music videos from the time the channel launched til i dragged myself away to college.

early Madonna vids - specifically "Lucky Star" and "Borderline"

A-ha, "Take on Me"

REM - "Losing my Religion"

Anton Corbijn did three of my favorites: Depeche Mode's "Enjoy the Silence," U2 "One" and Nirvana "Heart Shaped Box"

Janet Jackson, "Rhythm Nation"

For more contemporary artists, I would say the entire Bjork oeuvre.

June 11, 2012 | Unregistered Commentermichele

shit! i forgot these...

APHEX TWIN - Windowlicker.
LEFTFIELD - Afrika shox
NIN - Closer

anton corbijn awesome. chris cunningham, jonathan glazer, mark romanek, david fincher, spike jonze, michel gondry. all their work, awesome,

June 11, 2012 | Unregistered CommenterMcGrath

PS, thanks to Ryan and Jules for coming out for pub quiz last night! Though we were a small group, we had some Supple Leopard power for sure. Julie knows movies and vampires, and Ryan knows what show's been on TV since 1947, and I apparently knew what battle is depicted on the Bayeux Tapestry but wasn't confident enough to insist on my guess (which was correct; damn!).*

Supple Leopard will be back again next week for anyone who wants to come by.

*I'm almost certain the guy who writes the quiz questions is a crossword fan. A couple of weeks ago he asked, "What river that flows from Belgium to the North Sea is beloved by crossword constructors because of its odd 4-letter name?" And BAYEUX TAPESTRY appeared as an answer in the Newsday Saturday Stumper puzzle the day before the quiz...which is why I should have KNOWN the answer was Battle of Hastings, instead of just had an inkling that it was. Curses!

June 11, 2012 | Unregistered CommenterStella

i really, really love the name "supple leopard".

June 11, 2012 | Unregistered Commenterasta

addicted to love - robert palmer

June 11, 2012 | Unregistered CommenterJR

will make up my normal 7am tomorrow I had a client meeting too early to risk being late by coming to class.

top 3 (semi-recent) music videos in no particular order...

www. youtube .com/watch?v=bd2B6SjMh_w

www. youtube .com/watch?v=nhPaWIeULKk

and http://vimeo. com/15247292 <-- This NFSW there is some artistic shots involving a gold nude woman and some breasts shown.

June 11, 2012 | Unregistered CommenterKeith W


my comment from yesterday was in reference to teh insider info note on the Lean Out Challenge Description.

How do we post out meal log points btw

June 11, 2012 | Unregistered Commentershawn$


1) Lean Out Challenge email will go out tonight and answer some questions. If you missed the boat you have until Wednesday to get everything in.
2) If I were to write that pull up program again I'd include 'lat activations' to develop scapular stability and, well, lat activation. If you follow it add 'em in.

June 11, 2012 | Unregistered CommenterFox

These are actually starting to feel good! Nice working with Daniel today and having Gabrus back in class!
135x3, 185x3, 225x3, 255x3, 275x3, 295x3, 305x3
I lost my back a bit on the last one at 295 and last 2 at 305.

June 11, 2012 | Unregistered CommenterDmak

first 'WOD' in a long-ass time
worked up to 365x3 on SDL
and then did a sweaty ass version of the fitness metcon
fun to be back in class...man my conditioning is shit

June 11, 2012 | Unregistered Commentergabrus

Strength Work with Jeremy and Craig.

BSQ: 190x3x5

Snatch practice. Had trouble consistently hitting 120#.

Nuthin' But a G Thang - Dr Dre
Thriller - Michael Jackson
Telephone - Lady GaGa feat Beyonce

June 11, 2012 | Unregistered CommenterVincent Dugan

Squat: 235x3x5
Press: 105x3x5
Clean: 155x3x3
Chins: BWx3x5

Again had to do a late afternoon session, work sucks. sorry 6:30am crew. Squats as usual feel good, moving really well. Press was heavy but we got them done. Cleans felt good but I had some technique issues on the third set. Why must you be so damn complicated? I'm starting to integrate chins and dips into my routine. Gonna try sets across and increase by one each week, when i try doing max reps my shoulders get fried and the following sets are shit. We'll see how it goes. Also gained 3# now up to 185# and found my SBK sweater that I thought I lost, sweet.

As for the favorite video, thats way too hard a question. I'll exclude the 80s and MJ because he'd be the entire top 10. Off the top of my head.

Pete Rock & CL Smooth - T.R.O.Y (all time great hip hop song, anything associated is great)
Maddona - Take a bow (she had a great run in the 90s)
Smashing Pumpkins - Tonight, Tonight (great song and video)

June 11, 2012 | Unregistered CommenterB.A Baracus

2:52 rx

1 Closer - NIN
2 Hurt - Johnny Cash
3 Smells Like Teen Spirit - Nirvana

June 11, 2012 | Unregistered CommenterJeremy

Fatboy Slim -- Weapon of Choice

June 11, 2012 | Unregistered CommenterJBlock

forgot to add:
Sweet Dreams by The Eurythmics
Mandinka - Sinead OConnor
One -Metallica

June 11, 2012 | Unregistered CommenterDmak

Worked up to 345 today, 10 more than last week. Not my best performance, but I had terrible sleep last night due to my red eye flight. Also I think I lost the positioning and torsion I found last week that helped so much in the sumo. I hope to find it again next week.

June 11, 2012 | Unregistered CommenterJoel w

My favorite video is the one featuring ME: "It's Raining Men" I'm in there, look close.

June 11, 2012 | Unregistered CommenterPeter H.

3 Music Videos;

1) Thriller ( c'mon yall)
2) Sabatoge -Beasties
3) Ms Jackson- OUTKAST


June 11, 2012 | Unregistered CommenterDH3

Ran from my apt to class tonight -- first time I've done that. Felt all in all pretty great considering I almost never run. Think it's a lil over 1.5 miles. I walked a couple of the blocks.

First time with Sumo Deadlift.
WU: 65x3, 95x3, 125x3
Work: 135x3x6 (couplet with hollow rocks)
*This variation seems to work well for me. Felt relatively easy going up, which was surprising, considering I probably haven't done any deadlifting in at least 4-5 months. Interested in getting heavy with it.

NFR WOD was a great workout...
16kg KBs
20# DB for the lunges
dead hang with knee tuck
4 rounds total

And for videos...
Tighten Up - The Black Keys http://www.youtube.com/watch?v=mpaPBCBjSVc
Bad - Michael Jackson

June 11, 2012 | Unregistered CommenterWhit

fave videos:

Smooth Criminal - Michael Jackson
Sober - Tool
Like A Prayer - Madonna

June 11, 2012 | Unregistered CommenterJanelle

Left my numbers at the gym..

Did a bunch of plyos to warm-up
deadlifted conventional up to 305
did 3x8 GHR with Orange bands
worked up to 175x8 high bar back squat
Did 2x115 of seated good mornings (new love)

I am not getting my point for sleep tonight..

June 11, 2012 | Registered CommenterDavid Osorio

Softball game earlier tonight. Went 2-2 with a single and a 3 run home run! Also threw in a walk for good measure. Sad that I'll be missing out cfsbk softball game this Friday night.

I will be getting my point for sleep tonight since David is working the AM classes. :-)

June 11, 2012 | Unregistered Commenterlady fox

made up Monday again on a Tuesday with Jeremy and Tyler.
Warmup 3 rounds
1 min jump rope
10 pushups
10 ring rows
did last round of pushups with hand release and ring rows with a hold up top.

Sumo Deadift

305x2 for good measure

Felt much lighter this week despite being 10 pounds heavier. Still room to grow.


28kg kb (never used this weight before)
16 Minutes
20 kb swings
10 goblet reverse lunges (with the kettlebell) each leg
10 knees to elbows.

Really enjoyed this workout despite the humidity. Finished 3 rounds, 20 swings, the squats and 2 knees to elbows.

All lunges unbroken. Really tried to work on good form and technique here since it was NFR.
June 12, 2012 | Unregistered Commentershawn$

off to sleep btw.
June 12, 2012 | Unregistered Commentershawn$

oh btw I made Chicken Tikka Masala with a seeds of peace sauce....

It had Milk and some Tapioca Starch. Carbs and Sugar were low...that isnt a cheat is it?
June 12, 2012 | Unregistered Commentershawn$
PostPost a New Comment
Enter your information below to add a new comment.

My response is on my own website »
Author: (forget stored information)
Author Email (optional):
Author URL (optional):
↓ | ↑

Some HTML allowed:

Notify me of follow-up comments via email.

June 13, 2012 | Unregistered Commentershawn$

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>