September 2, 2011
September 7, 2011

Happy Labor Day. To celebrate the social contributions of american workers across the nation, CFDC got down to the business of some heavy lifting.

Sumo DL (3,3,3,2,2,2,1,1,1,1)

We’ve reviewed the Sumo DL a few times in the past (including once back in June and then again more recently in August, which included a link to a great review on set-up and execution from the European Powerlifting Federation).

As with any new movement, the sumo DL can take some getting used to. However, we’ve hit these more than a few times in class recently, and some people are beginning to figure out whether the sumo-style of deadlifting or the more traditional-stance works better for them. At this point, it should be pretty clear that all of us is built differently. We are all unique in our strengths, flexibility, and leverages, to name just a few of the contributing factors that will dictate what the best form is for each of us to use when lifting.

However, simply because one style may suit you over another doesn’t mean you should neglect those movements that don’t work as well for you. There are gains to be had from each style, but the most valuable gain is simply from the variation. You will achieve greater gains in strength and power by varying your approach and execution.

Once all was said and done, and massive amounts of weight had been moved and the stamping and salt-throwing were all over, it was time to finish off with a well thought-out and planned met-con. Of course, that met-con didn’t account for a 20+ person class, so it was duly scrapped while something else was hastily put together. Suffice to say, that’s usually when things get nasty.

15 Wall-Ball Burpees, 3 Wall Walks, 1 Bear Crawl (X-Court);
12 Wall-Ball Burpees, 3 Wall Walks, 2 Bear Crawls;
9 Wall-Ball Burpees, 3 Wall Walks;
3 Bear Crawls

Yes, it was the return of the partner-dependant “wall-ball burpees”: P1 performs 1 wall ball, throwing the ball at a slight angle so that it comes down to his/her partner. Immediately after throwing the ball, P1 does a burpee, while at the same time, P2 is performing their wall ball. The trick is to complete the burpee fast enough to be on your feet, ready to catch the ball your partner just threw. Success depends on high wall ball shots and quick burpees (think of the plank-2-squat jumps, as this is one time where they will really make a difference).

Many thanks to Jessica and Javier for joining us on Sunday
while they were in town from Miami.

Also, excellent work from Tom A., Brendan, and Dan for fighting their way through the 31 Heroes tribute workout down at Trident CrossFit this past Saturday (that’s them pictured above flanking Trident owner’s Andrea Seward and Chriss Smith Jr.)


  1. Tom Brose says:

    Watching Brendan, Tom and Dan push through the brutal 31 Heroes was amazing. Way to represent CFDC, and more importantly honor the soldiers, sailors and airmen who lost their lives 8/6/11.

    Chris forgot to mention a few big PRs on the Sumo DLs Amelia broke 200 lbs, Dana pulled a PR (weight???), and CHRIS LIFTED 500 Lbs! I knew he wouldn’t mention it, so be sure to congratulate all of them.

    Always nice to have some out of town visitors, hopefully we’ll see Javier and Jessica again.

  2. TomandAmi says:

    Yesterday’s class was an ass kicker – at least fro my ass. I hate the sumo dead lift. But I used to hate the rope climb but figured no better way than to force myself to have to climb – and in public. The 31 event was gratifying and Trident is a class box. Really nice to get together with other local CF boxes and feel the community. And thanks to Brendan for carrying me along with the sand bags.

  3. Amelia says:

    Great class on Sunday. Starting to enjoy the sumo deadlifts.
    Thanks to Dana for pushing me through the brutal partner met-con.

  4. Julia says:

    Wow – congrats Chris, Amelia, and Dana!

  5. Sara says:

    Congrats on all the PRs. I worked up to 225 on sumo deadlift and then dropped the weight in my final sets due twosome rounding I was feeling. I wont say I dislike sumo deadliest but I definitely prefer traditional style.

    I worked with Julia on the met con and really struggled. I kept forgetting I had to do a burpee and on one rep I paid for it by a sandwhiching my head between the floor and the 16lb med ball heading for the ground. I guess I need to be more careful since I now have yet another bump on my head from being in the gym. I also felt my ATM almost slip out from under me on every wall walker attempt.

  6. Sara says:

    Correcting the auto corrections from my previous post:

    Twosome= to some

  7. edgy reggie says:

    Congratulations to everyone with deadlift PRs. Hopefully, one day, I will achieve a 500# deadlift…

    …but Sunday was not the day. I did a lot of repetitions with the snatch on the previous day, and I figured that I would not have a PR day with the deadlift (I managed to get to 365#) because of that.

    I partnered with Greg on the met-con, and it still kicked my ass! We finished in about 13:20.

    Later on Sunday, I did yoga with Winnie (again, it was a much-needed session for me).

    “Fist bumps” to Brendan (“Double B”), Tom “the Hammer” A., and “Dan-imal” (Dan) for representing CrossFit DC in the “31 Heroes” workout on Saturday (September 3).

    I hope that everyone had a relaxing Labor Day weekend.

    “Not too bad for an old man.” – CFDC’s own ODB

  8. edgy reggie says:

    Oh…and sumo-style, conventional-style…it doesn’t really matter to me. Just bring on the deadlift! 🙂

  9. Brendan says:

    Great work guys, nice to see all the PR’s. Awesome job by Salty on reaching the 500 lb club, a feet the majority of us could only dream of.

    A big thanks goes out to Tom A. and Dan for helping me through the 31 Heroes. I can’t take any credit for the sand bags but couldn’t have gotten through the rope claims without Tom’s help.

  10. Steph says:

    Glad to see a few made it out to Trident for the 31 Heroes workout. Sorry we couldn’t make it, blaming it on in-town visiters.

    Congrats to all the PRs on the sumo-deadlift. It was awesome to watch and I wish I had gotten some videos but the camera died early.

    I loved the metcon on Sunday, even though I was dying. The bear crawls were the worst!! I noticed that as my arms got more tired, I shifted my weight more to my lower body and relied on bringing my feet as close to my hands as I could each step instead of the suicidal approach Julia and Chris adopts. Wall walks weren’t bad except that I need to remember not to bow too much. Couldn’t do wall balls so did med ball cleans.

    Now off to comment on Tuesday’s blog!