Jim's solid sumo deadlift high pulls

W.O.D. 8.26.09
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

"Primal Fitness" with Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."
-Coach Rip

Sam 10
Jim 6
Aimee 11 (performed yesterday at CF Bucks)
Dave 4 @ 85#
Lisa 9
Meg 7 @ 55#
JZ 7 @ 75#
Kelly 7 @ 45#
Jeff 6
Chris S. 7
Shawn 6
Mike B 7
Curtin 8
Nikki 7
Joe A. 7
Mike F. 9
Miranda 9
Nicole 7 @ 65/45


Jason W said...

In the recent blogs, people have talked about alot about everyone feelings regarding "globogyms", and having history with them typically makes us strong.. The work Chris used was STRENGTH. We usually thing of as in the physical sense, however if you look closely at it, its more mental than anything.

-strength to start what sometimes we dont want to
-strength to finish what we started
-strength to help others succeed
-strength to mentally push our bodies to the outer limits
-strength of not giving up
-(Gandhi) Strength does not come from physical capacity. It comes from an indomitable will.”
-strength to look whats infront of us, and learn from the past
-strength to overcome pain


I have seen this every time by everyone at CF KOP family. The people I talk to, the people I observe. It manifests differently in each person. I believe that CF brings out the strength in all of us. Sit back and realize what we are doing; not only strengthening our muscles but our minds!

Thank you Aimee for making me stronger!

Kit said...

Jason, awesome points. You are right on every accord...I'm just glad I'm not Army Strong...I'm a Marine- It goes with out saying...

Nikki said...

I'm in VA Beach next Wed thru Monday... Any recommendations for what box/affiliate I could workout with? There are a whole bunch down there.

Joe A said...


Yeah awesome points but I think people are just talking about be able to handle RXd weight for most of the workouts. People who have had a big box gym background already have some strength that allows them to handle most crossfit workouts a bit easier although not necessarily the workout capacity that develops after doing crossfit. Right now the most limiting factor for alot of people is strength.

Kit said...

Joe, what about your thoughts that some of the WOD's are developed for the "elite" athletes. doing things Rx'd may actually be way too far off for a "normal" person. Not everyone can do certain movements, or will ever be able to do them. Our bodies can be pushed, and they can be pushed well beyond our personal beliefs, however, I am NEVER going to be able to run a 4.2' 40. There is something to be said about scaling a workout, to maximize your abilities. In some cases, you may even need to scale UP.

These are just my thoughts, not fact.

Joe A said...


I think the reason for the RX is that we know what we're working towards though. I can't do 21 15 9 hand stand push ups so I scale that down but I know that I want to work towards the ability to do that. Scaling is part of the process of working towards that and strength work.

Very few people can do all the crossfit wods RXd right off the bat but over a lifetime you work towards getting that.

Kit said...

so our discussion is more so the ability to come in and do the workouts right away, not what we are physically capable of given our bodies/genetics, yes?

Joe A said...

I was just saying people that have a traditional strength training background can do more RXd workouts when coming over to crossfit even if it was a bunch of discombobulated isolation movements.

Chris P. said...

today was an example of working towards more strength to deal with higher (or Rx'd) weight in a wod.

6 rounds + 5 thrusters + 7 hpc's

25 c2b pullups (15 before wod, 10 after)
10 bar muscle ups (after)

31 burpees

I feel like the conversation is covering the fact that even though people at a gym may not be doing crossfit, they are doing SOMETHING. If this is the case, and if these people choose to do crossfit, (they may not, and that's ok) they will be more prepared than others who do absolutely nothing. (like me when I started) Those who are runners will come with a good metcon background; those with strength backgrounds will be able to handle Rx'd weights. Both come with the discipline of working out. (as Jason W. said) Pushing our bodies to the limits (800 lb. dead, sub 5 min. mile, etc) is a different conversation I believe...

Jeff said...

Just had to add my $0.02: I have to agree totally with Jason W, strength goes well beyond the physical, and I see more examples at every WoD of people pushing themselves way beyond what they thought they could do. Everyone in the box is getting stronger physically, but also getting much stronger in many other ways.

In regards to physical strength, not everyone who goes to a globogym gains any real strength, it definitely varies a lot between people and seems to depend on individual motivation and level of instruction on movement that seems to be lacking in a lot of gyms. The level of instruction in a CrossFit box, with the emphasis on form and proper functional movement, is inherently better than most globogyms, and is bound to give better results, at least to my way of thinking. Also, the whole-body emphasis of CrossFit definitely makes the average person stronger than isolation movements that if not done properly can imbalance range of motion and musculature.

Finally, I have to agree that not everyone will get to Rx for every WoD, it's pretty unlikely I'll ever do King Kong. Age and/or previous injury will factor into physical ability for many people but doesn't prevent scaling the movement to the ability of the individual. This is no different than any other sport, just think of how many people can actually do a slam dunk in basketball but play anyway. Increasing fitness and skill across all of the different modalities is the goal of many of us (if not most of us), and even if we're not at the elite level, a scaled WoD will push the physical and mental boundaries. Even if I don't Rx all the WoDs, knowing that I can Rx some of them, when this was not a possibility just a year ago, is pretty damn motivating to see how far I can go.

Jason Lyons said...

all things considered, no matter how strong my will or determination may be, i cannot, at this point in time, bench my body weight 10 times. this will only come to me but do it more and getting physically stronger. you need both mental and physical strength to be a good xfitter and we all work on that everytime we enter the box