Category: Video and Media

For Time:

800m Run 
21 Sumo Deadlift (205#/145#)
800m Run 
15 Sumo Deadlift 
800m Run 
9 Sumo Deadlift 

Results   

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Today we worked in the sumo deadlift. Not the high pull but the sumo stance deadlift. The wider stance decreases the range of motion and targets the posterior chain and extensors on your backside (i.e. the hamstrings, abductors, and glutes) directly and differently. While this is different from the conventional deadlift it will help your pull and strengthen the muscles used to break that bar off the floor. We will work these in a little more and then see how everyone’s conventional deads stack up to a strength day.

Sumo Stance Deadlift technique tips:

• Stance should be wider than a conventional deadlift
• Butt down, chest up, head neutral
• Setup like your DL with a wider stance, elbows and knees are flush
• Spread the floor with your feet as you push your weight through your heels 
• Imagine dinner plates under your feet and try to “spin” them out, forcing your knees to stay out
• Drive forward with your hips, squeeze your glutes as you complete the lift  
• Don’t let your knees track or twist in
• Flat upper back and maintain a lumbar curve

Strength WOD:

1RM Clean and Jerk

30 Minutes to work up to a 1RM clean and jerk (use split, power, squat clean and push or split jerk)

Checkout WOD:

“Abdominator”

2 Rounds for Time of:
20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)

Results

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Quote of the day: “”I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.” ~ Aristotle

Tons of cowbell today! PR’s on cleans, jerks and both in class after class. The clean and jerk is a technical combined lift that has endless things to work on. Everyone was applying the cues and corrections well and making some heavy lifts. Don’t be discouraged if you didn’t hit the load you wanted, instead be content with knowing you got stronger and practiced with better movement that will keep you moving towards a PR.

Sing along with me: 

“One of these things is not like the others, One of these things just doesn’t belong, Can you tell which thing is not like the others, By the time I finish my song?”

Clearly some of you did not grow up watching Sesame Street:

Friends don’t let friends put stuff away wrong. Study the DB rack. Heaviest on top with the same numbers. Lightest on the bottom. Watch below for help if you couldn’t spot it.

Notes:

AMRAP: As Many Rounds As Possible in 20 Minutes:

5 Handstand Push-ups 
10 Knees-to-Elbows
15 Steps, Walking Lunges (Knee gently touches ground)

Results

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Tonight was Coach Sean’s first two classes. High fives all around! Even the couple kids at 6pm got so into giving him (and everyone else) a high five they pretty much turned the AMRAP into 5 HSPU, 10 K2E, and 15 High Five Walking Lunges. Sean is CF Level 1 Certified and USAW Level 1 Sport Performance Certified and has a great eye for seeing and correcting faults. We think he will be a great coach to add to SnoRidge. We are excited that he agreed to coach the Wed. 6 and 7pm classes every week.

Sean HSPU and high fiving:

If you are wondering “What about Coach Moe?” don’t worry. Moe will be covering classes here and there and is hard at work planning our CF Teens Class that will launch late January/early February for a limited number of teens (12-16). Stay tuned and when we are ready to share details you will know it here.

Notes:

Tonight was the 7pm MobiWod with Coach Rona. A couple turned out and reaped the benefits. We want to see more of you turn out regularly.

Don’t rubber-neck, or do your pull-ups like a chicken. When we say “chin over bar” we mean pull yourself over the bar. Don’t launch into a neck spasm and try to throw your neck and become Plastic Man to get the rep to count. If you can’t pull over the bar, work your pull-ups with a band, focus on them through skill work and in warm-ups and get stronger.

Mobility WOD:

“You Can Minimize Neck Movements Under Load, Even the Butterfly Kip“

“Stop the Pull Up Chicken Necking People“