UPDATE:

Our 0730 class has been reinstated. It will be M-W-F, and run by Coach Sherri!

So, now our regular classes will be
Monday 0530/0630/0730
Tues 0530
Wed 0530/0630/0730
Thurs 0530
Fri 0530/0730

Our month-long On-Ramp will run Tues, Thurs, Fri at 0630.

The Fitness Center will have their own Warrior fitness classes (not to be confused with our classes) on Tues and Thurs at 0730

S/S/S:

Sumo Deadlift 1RM

25 Min Time Cap

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Videos courtesy of the CrossFit Journal.  The language of strength and conditioning is the language of human movement. So says movement and mobility guru Kelly Starrett, who also founded San Francisco CrossFit.

In this video, Starrett and powerlifter Jesse Burdick demonstrate how they’re saying the same things with different cues in the set-up for the sumo deadlift.

“The most effective positioning is the same language you’ve been using with all your friends,” Starrett says to Burdick.

The goal is to simplify the variables, Burdick notes.

“It’s efficiency in movement,” he explains. “We try to make it a single-joint motion as much as we can, the strongest levers are moving the weight in the shortest range of motion that we can.”

As always, the goal is to neutralize the spine by squeezing the butt, bracing the abs, taking a big breath and arching as hard as possible, Starrett says. From there, he wants to extrapolate the best practices “and try to translate it into something that means something to my mom or means something to me.”

In video two they demonstrate how they’re saying the same things but with different cues in teaching the sumo deadlift.

The first idea they tackle is “get tight.” For beginners, that can be an esoteric concept that’s difficult to grasp, Burdick says.

“If you’re not tight, if you don’t feel what that is, you’re not going to be able to idealize it,” he explains, “because it’s such a thing that floats around the ethos that you just may not be able to understand.”

Get tight by squeezing your butt at the top, screwing your feet into ground and loading the hips back, Starrett says.
The next concept is “chest up.” For an effective sumo deadlift, you must lead with your chest and not your hips; otherwise, you’re creating more distance to the lockout position, Burdick says.
“So when we say ‘chest up,'” he says, “it’s just making sure that we’re almost rounding thoracically as opposed to rounding from our lumbar.”

WOD:

3 Rounds:

2Min Row for Cals

2 Min AMRAP Thrusters (95/65)

no break between 2 min intervals

Score = Reps + Cals

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