Tuesday, October 16th, 2012

Shout out to all of you who PR'd today! There were too many to name you all. Some of you PR'd on every lift and that's just incredible. Good job to all of you. One in particular, our very own World Champion Centerfielder lifted 1,135 pounds in three simple moves. Insane. Nice work.

Skill: Sumo Deadlift 6x2

Skill? what? Yes, skill work on the Sumo deadlift. Please watch the attached videos.

KStarr on Sumo Pulling

Laura Phelps-Sweatt Ultra-Wide Sumo Deadlift

In the second video, pay particular attention to how short the distance is that she has to travel before being up all the way. You might be thinking that she's rounding her back and it's dangerous. In this case it isn't because of what Kelly Starrett was talking about in the previous video. She does not surrender her low back position at all. The other key point in this video is the power of forcing the hips forward. She's not lifting that bar with her back so much as she is forcing her hips forward. This is what we've been talking to you about the last little while with the knee jumps and knee squats and flexing the glutes at the top of your squats and deadlifts.

WOD: Filthy Fifty (courtesy of Ari and whoever created the Filthy Fifty)

Watch the WOD demo on this page

50 Reps of each movement

Box Jumps (24/20)

Jumping Pull Ups (stack a support high enough that the pull up bar sits in the middle of your forearm when it is fully extended)

KB Swings (1.5/1)

Walking lunge steps (tap knee on the ground)

Knees to Elbows (Not, knees to tricep)

Push Press (45/35) (no bouncy-bounce!)

Hip extensions on the GHD (first come, first served) (Not allowed to wait for GHD if they are taken, sub with supermans)

Wall Balls (20/14)

Burpees

Double Unders

REC: 100 Abmat Sit ups for time