Tag Archives: sumo deadlift

Discard the Past, Live the Moment, Cultivate the Future


“Just because I liked something at one point in time doesn’t mean I’ll always like it, or that I have to go on liking it at all points in time as an unthinking act of loyalty to who I am as a person, based solely on who I was as a person. To be loyal to myself is to allow myself to grow and change, and challenge who I am and what I think. The only thing I am for sure is unsure, and this means I’m growing, and not stagnant or shrinking.”
Jarod Kintz, At even one penny, this book would be overpriced. In fact, free is too expensive, because you’d still waste time by reading it.

Your mind is full of wondrous things. Make sure you can filter it when necessary.

Your mind is full of wondrous things. Make sure you can filter it when necessary.

Not so much motivational, but words of pure wisdom. Do not let anything, I mean anything prevent your progress. Not your thinking, not someone elses. Discard what is not going to help you reach that next level and embrace all that will. Your mind is full of  memories of the past, thoughts of the present, and ideas and plans for the future. Do not get bogged down in your own mind dealing with the past nor concerning yourself too much with the future. Focus on the present moment. Doing all you can with this precise moment in time will set you up for future success and create pleasant memories of what will soon be the past.

Have you ever done something that seemed terribly difficult or miserable at the time, but when it was all said and done you were glad you did it? These are the events that shape past memories, are difficult in the moment, and make you stronger for the future. Do not shy away from difficulties in the present as they often make us stronger in the future.

P.S. You’ve got to love the title Jarod Kintz’s book. I mean come on, not to judge a book by its cover or title, but just seeing what its called makes me want to read it!

P.S.S. How incredible of an artist is Anroid Jones (picture above). FACT!




Warm-up: Stretching with PVC, 500m row, 3 ring dips x 3, 8 KB swings at 26lbs x 3, 5 A/S with 3 sec pause x 3.

Strength: DE sumo deadlift 10 x 2 EMOM @ 65% 1RM.

  • Completed at 205lbs

Conditioning WOD: 3 rounds of 800m run, 50 sit-ups and 50 back extensions.

  • Time: 25:18.


Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 hip circles, 10 bent over hamstring stretches. 15:00 warm-up spin.
Biking: 400m intervals resting for 400m easy spin until form/pace dissipates.
  • Completed 8 iterations

Beast Friday Living Up to Its Name!


Daily Motivation:

Addressing 2009 CrossFit Games Champion Miko Salo, someone asked why he didn’t “fall on the ground after a CrossFit workout.”

He replied: “No. When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.”

What is the obsession with CFers completely collapsing after a challenging WOD? I understand you’re totally smoked, I’m not trying to take away anything from the effort you just displayed. Something inside me just doesn’t agree with the whole “fall down on the ground, look at how hard I worked” flop that some people do at the end of a met-con. Personally, I’d find it more impressive if you put forth the same effort and remained upright. Isn’t that why we CF, to get stronger? Why show a weakness or vulnerablity. You talk strength, show some. Just saying….

OK, I’m off my soapbox.




  • Stretching with PVC
  • 500m row
  • 5 Hand release push-ups x 3
  • 8 American kettle bell swings @ 26lbs x 3
  • 5 assisted pistol squats x 3


  • Dynamic Effort (DE) Sumo Deadlift, 10 x 2 @ 70% 1RM every :60s.
  1. Completed with load of: 170lbs

Conditioning WOD:

  • AMRAP in 8:00 of: 5 Front Squats (155lbs/115lbs) and 10 Box Jumps (30″/24″) *Scaled to 135lbs front squat and 24″ box.
  1. Rounds completed: 4 + 1 front squat


  • Ring Plank 3 x TF
  1. :46s
  2. :35s
  3. :36s
  • Toe-to-bar 3 x 10


  • Double unders.

Long session this morning, but worth it! Kicking off Beast Friday the right way! The strength session was excellent and my form on the sumo deadlifts felt tight (as in right on). Really breezed through the dynamic effort portion, I’m thinking that the load was a little on the light side. Definitely have to remember that for next time, though I’m not seeing a whole lot of sumo dead lifts in the CF Endurance programming. Onto the Conditioning WOD! Looking at this on the CF Endurance site I wasn’t too sure what to make of it. My 1RM front squat is currently at 180lbs so completing an AMRAP with 5 x 155lbs front squat may have been possible for me, but would have slowed me down a lot. Obviously some scaling was in order and I loaded 140lbs, started the clock, did three reps, then dropped it to 135lbs. The struggle to push it up was just a little too much. The 135lbs load seemed to work good, I was pushing hard and wasn’t going unbroken (especially after the box jumps started). That’s what I wanted though. I need to build the strength up in my legs and I think going lighter would have given me a better cardio workout, but not enough strength building. My cardio is good all around, pure strength is my weakness and that’s where I need to focus. Hopefully, you’ll start seeing some heavier loads on here. Taking it easy until the afternoon session. The RX is long interva running, but I’m dying to get on my bike. So if the Pacific NW weather cooperates expect to see the run pushed to this weekend!



  • 25 jumping jacks x 3
  • 10 Leg swings front/back, left/right
  • 10 Ankle rotations
  • 10 A/S


  • 3 x 1M at TT pace resting 5:00 between iterations.
  1. Time: 6:55
  2. Time: 6:47
  3. Time: 6:56


  • Mobility WOD Daily RX

Check back this afternoon for run results!