Categorized as: TECHNIQUE


The sumo deadlift high pull is a great power developer. The lift starts much like the deadlift, but with a wider stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a top position directly under your chin. This movement is fast and moves the weight a long distance, therefore making the power output very high.

Here are a few tips to perfect your Sumo Deadlift High Pull:


  • Begin with your feet in a wide “sumo” stance with your toes pointed out at about a 30 degree angle
  • Your hands should take a narrow grip on the bar, thumb width apart
  • The bar should start at rest on the ground, touching your shins
  • Arch your back and keep it tight throughout the movement
  • Keep your chest up and facing forward
  • Keep your weight on your heels
  • Your shoulders should be slightly ahead of the bar
  • There should be no slack in your arms and you should not jerk the bar off the ground


  • Your arms should remain straight until after the shrug
  • Your arms finish the movement by pulling the bar up to your chin
  • The transition between the deadlift, shrug, and pull should be seamless
  • Your elbows should be high at the top of the pull, think elbows high and away


  • To return the bar to the ground, release your arms, bend your knees and keep your chest high and facing forward

Video Tutorial: Sumo Deadlift High Pull (SDLHP) 




Saturday’s Workout (April 12, 2014)

CrossFit (practice)

4 sets:

  • 20 Push ups
  • 10 SDLHP (95/65)
  • 10 Hang Clean & Jerks (95/65)

Rest 1:1 ratio (cap with Rest 20 minutes)


…coming Monday

CrossFit (mental toughness)

Skill: Pull up Variations 5 x 8-10 (Fat Grips, Rope, Ring, Chin up)

20min AMRAP:

  • 300m Run
  • 10 Burpee Pull ups

Strength, Speed, Timing


Photo: Ivan Stoitsov. Bulgarian Olympic weight lifter. Watch Ivan Clean and Jerk 452 lbs!!


Olympic lifters spend decades on two lifts: The Snatch, and the Clean & Jerk. The amount of information on these two lifts is exhausting but what I have found are 3 concepts that are agreed upon across the best Oly training programs around.


It’s obvious that being strong is advantageous in the sport of Olympic Lifting. In the late 1970s the Soviets gathered data and found that their best lifters had best back squats that averaged 131% of their best cleans and jerk. As time passed there was anecdotal evidence that many of the top lifters in the world had even higher figures. Simply put being able to Squat 500 Pounds automatically places you at a higher bracket of lifters for your capacity to  Clean & Jerk more weight.


On a continuum of speed and strength, from fast lifts to the slow lifts, the Olympic barbell snatch is the worlds fastest lift. It is said the the worlds most powerful lifters receive the bar overhead from the ground in less than one second. Interesting point is that as load increases so does speed. Peak barbell velocity for successful lifts ranged from 2.35 m/sec (lightest weight) to 2.25 m/sec (heaviest weight). More speed equals increase power.


One of the hardest things to learn with the olympic lifts is timing. If the timing is off, more than likely peak loads will always remain low. This is evident in why novice olympic lifters can power clean more than they can squat clean. As depth increases during the squat clean or snatch, so do issues in timing. Learning how to drop under the bar at right time is crucial for success.


Want to learn more about these lifts? Join our workshop October 26 & 27th.

Olympic Lifting

5 Reasons why you must learn how to RUN

1. There will never be an excuse of why you don’t have time to workout 

When you know how to run correctly workout options are endless. Long duration, Short duration, Sprint Intervals, Fartleks, couple that with bodyweight workouts and you’ll never have an excuse again.

2. It’s the oldest bodyweight exercise known to man

It’s the most complex body weight skill that has ever existed on planet earth but you’ve never been taught how to perform it properly. Most people decide to run a marathon by waking up the next morning and begin running. They follow a calendar that tells them how many miles they should run everyday until they’ve run a zillion miles. What a terrible idea. No wonder people hate running!

3. Increases bone density

As we get older, so do our bones. Running becomes the anti-ager of bones. The plyometric nature of weight bearing exercise like running helps build strong bones.  Tell grandma she has no more excuses either.

4. A natural stress reliever

The endorphins your body releases during running can give your mood a natural boost. Also known as “runners high” these hormones work like magic in relieving stress and anxiety.

5. It’s good for the heart

No really. It isn’t a coincidence that endurance training (A.K.A. cardiovascular endurance training) comes from the greek word “pertaining to heart”. If it’s good for the heart, its good for me!


What a great opportunity to learn how to run like the pro’s.

WE ARE HOLDING A RUNNING SEMINAR SATURDAY, OCTOBER 12, 2013 with the best running coach in town.






Why Scale? Why NOT?!

Let’s talk quickly about scaling. The reason we scale workouts is to preserve intensity. We always want to get to that place where it feels like it hurts really bad,  your thinking man this is really hard, you’re like oh my god this workout is terrible.

What happens if we don’t scale we lose that. The reason we want that is because that’s where results are. You might chose to scale on pull-ups thats really really difficult for you to where you can’t continue doing the pull ups and you find yourself in these places not breathing really hard, and staring at whatever object becuase you’ve lost focus. At that point intensity has been lost. No results!
We want to scale so that we keep moving whatever scale we choose. I’m it’s not making the workout necessarily easier it’s actually making it so we can continue moving at a very difficult fast pace and that’s what we want to do so whenever you’re looking at the workout and your thinking “maybe I’m going to easy right now”, Rethink it.
Remember you’re not making it easier for yourself you actually making it harder. Make sure you keep moving.
6 stages of wod grief

Saturday, August 24, 2013 


10 sets-no rest

-30 sec Wall Ball (20/14)

-30 sec Power Snatch (75/45)

-30 sec Jumping Bar Dips





A. Strength: Press 10 Rep (not max)

B. For Time:

-100 Box Step Up (30/24)

-100 Hand Release Push Up

-100 Sit Up (straight leg)

(break up as needed)

-17 min cap

Boot Camp

3 rounds-

100m farmer carry (HEAVY)

30 air squats

100m farmer carry

30 air squats

rest 2 mins between rounds

-ONE partner at a time carries weights, 30 air squats performed in unison

The Three Headed Monster

Your goal is to become a three headed monster.   Top athletes in this sport have Strength, Skills and Conditioning.  Your goal is to be feeding (improving) all three heads at the same time – every month, every week, every day.  If you have a serious weakness in one (one head is smaller than the other two), feed it more till its as big as the others.

Conditioning – This is the “Sport of Fitness”, and we define fitness as work capacity (your ability to do more work in less time).  Do you have the conditioning and stamina to move quickly regardless how light or heavy the task is, and regardless of how long the effort may take.  Lots of dudes can do 10-20 Front Squats at 225#, but what happens when they need to rep out 225 front squats with their heart rate at 190?

Strength – The sport of CrossFit rewards strong athletes.  The average 2013 Games Athletes have the following numbers (men/women):
Snatch:  259/153
Clean and Jerk:  319/187
Back Squat: 434/247
Dead Lift:  509/311
In fact at this year’s games the Clean and Jerk ladder was one of the most predictive events of final placing.  The top ten OVERALL male finishers averaged about 325# on the CJ ladder at the Games.  Places 11-20 in the overall standings averaged about 315.  Places 21-30 were about 313 and the bottom 15 or so places clean and jerked an average of 295.  In other words, assuming you have the conditioning and skills to make it to the games, the stronger you are the more likely you are to place well overall.

Skills – Few aspects of the sport separate the good from the great more than their skills.  Work capacity and strength are certainly vital pieces to success, but it doesn’t matter how strong you are (500# dead lift), how well conditioned you are (5:00 mile), or how many burpees and kettlebell swings you can do – if you can’t do big sets of Muscle ups, HSPU, Pistols, Double unders, Butterfly pull ups, Handstand walking, etc…  If you can’t do the high skill stuff you are going to be stopped in your tracks in a competition… or in class.

We couldn't figure out who had the best eyes!

We couldn’t figure out who had the best eyes!

Thursday, August 22, 2013


A. Press 3rm

B. 2 rounds for time of:

10 Pull-ups

Run, 300 m

10 Pull-ups

30 Sit-up

40 Air Squats

-Rest 2 mins

Boot Camp

3 sets:

Max Rep Medball Clean for 2 min

Rest 1 minute

Max Rep Burpees for 2 min

Rest 2 min

Friday, August 23, 2013


A. Back Squat 3rm (15min)

B. Power Snatch arm (15min)

C. Sled Drag Backwards-50m (15min)

Boot Camp

For Time:

400m run


300m run


200m run


Perfect the Box Jump

Box jumps are mainly about jumping onto a box. Simple, right? But like any CrossFit movement, you can always add a good dose of virtuosity for increased speed, efficiency and grace.

Kelly Starrett and Carl Paoli explain exactly how to set up for efficient box jumps, and they say it all starts with foot position and body position. As all supple leopards know, great body position takes work, so Starrett offers up some mobility drills to get you ready to bounce.

The experts also explain how the standard of landing on top of the box and opening the hips usually results in good positioning, while the landing on the ground is sometimes less than graceful. Often the knees go into bad positions on the ground landing, which creates what Starrett calls a “torque dump.” To prevent this, Paoli recommends keeping the feet quite close together during ground contact.

By preparing your joints and tissues properly and then using solid positioning during reps, your box-jump efficiency will improve instantly.


box jump

Thursday’s Workout (July 25, 2013)

4 rounds  –

  • 400m run
  • 25 wall balls

Friday’s Workout (July 26, 2013)

15 minutes of work:

  • 10 Wall Climbs
  • 10 Box Jump Overs, 24 in
  • 10 parrallete push up
  • 10 Toes to Barr

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.