Sumo Monday

Hopefully everyone made it through Irene without incident.  This Monday’s an opportunity to spend a lot of time in the sumo stance, and work on one of the 5 Fight Gone Bad movements.  We’re starting slow with a narrow grip and wide feet to see how much you can pull for 3 reps with the sumo deadlift.  From there we’re reducing the load, but increasing the speed and distance covered, as we add a high pull.  In case you’d like a little extra challenge, and you’ve proven your sumo stuff, the weights used in competition for this one were 135# and 95#, just keep in mind that this is intended to be a very fast workout.

August 29, 2011

Strength:
Sumo Deadlift 3-3-3-3-3

WOD:
5 Rounds:
7 Sumo Deadlift High Pull (45kg/30kg)
10 Burpees

Compare to 110111

 

Announcements

Labor Day Schedule Updates: No invasion workout this Saturday, September 3rd and no classes Monday, September 5th.

FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open.  This year the Special Operations Warrior Foundation, the Infant Swim Resource, and Camp Patriot are benefiting from the fundraising efforts.  We’ll be running heats at CrossFit Fenway on Saturday morning, September 17th in lieu of an invasion workout.  Athletes of all abilities are welcome, and encouraged to sign up, fundraise, and join in this great community event as a part of the CrossFit Fenway team.

Mama Said Knock You Out! On November 5th CrossFit Legitimus in Canton, Connecticut is hosting a CrossFit competition for moms only.  Click here to register for one of the 60 available entries, and for more information, including the first 3 workouts.

Did the excitement of the CrossFit Games get your competitive juices flowing?  Well you’re in luck!  The North East Fire Breather Festival, the first event in the new North East Garage Games Series will be held at CrossFit New England on Saturday, September 24th and Sunday the 25th.  There will be 3 events on Saturday with RX and scaled divisions (men and women competing in the RX division must be able to clean 155# and 105# respectively, 115# and 80# in the scaled division). There will be 2 additional events on Sunday for those that qualify.  All abilities and ages are welcome.  Register here and let your coaches know if you’re interested in putting your training to the test.

15 thoughts on “Sumo Monday”

  1. Sumo Deadlift – 110kg

    WOD: 4:28 Rx – Really helps to use those hips during the high pulls. As always, burpees sucked.

    1. Good job, Shorty! You and I need to WOD in the same class some time to ramp up the competition…thought I had you beat.

      100Kg, 4:34 RX

      1. I only recently realized that there is a 5:30 in the morning, so I don’t know if I’d be able to make it in at that time to compete. MAYBE one day.

        As for the WOD, I owe it to KP for the motivation. I thought ‘Maybe she’ll stop yelling at me if I finish this faster’.

  2. SDL: 115 kg
    WOD: 5:58 Rx

    I attended the CrossFit Endurance certification this weekend. It was an amazing two days of learning biomechanics, running efficiency, hydration & nutrition, and programming. The running drills were outstanding, and I was able to correct a lot of issues with my form in just two days. I HIGHLY recommend this cert (or Eric’s CFE sessions) if you have any interest in improving your running (both mechanics and speed). Doug Katona was the lead instructor (one of the founders of CFE), and the rest of the instructors were very knowledgeable as well. And in typical CrossFit fashion, we were doing drills and run analysis outside in the hurricane (what better way to experience the unknown and unknowable). I have a ton of drills and workout to practice, but if any of you have questions regarding the cert, I’d be happy to tell anyone about it.

  3. Travel Wod: Barbara

    32:39 RX
    Five rounds, each for time of:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    Rest 3 minutes between rounds

  4. Sumo deadlift: 60kg

    WOD: 4:58 using a 20kg kettlebell for sumo deadlift high pulls. That WOD was over before I knew it. I like when that happens.

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