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I’m a little behind on my training so I was doing fight gone bad today, and one of the trainers at my gym told me that the sumo deadlift high pull must be done WITHOUT sticking your hip in (as I saw in http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv )

I actually think he may be right, since every other exercise I’ve done are supposed to be done with a “natural” curve of the back… so sticking my hip in gives me the idea of an unstable, dangerous position…

Any thoughts highly appreciated by me and my back

MPCampos - 16 April 2009 06:11 PM

I’m a little behind on my training so I was doing fight gone bad today, and one of the trainers at my gym told me that the sumo deadlift high pull must be done WITHOUT sticking your hip in (as I saw in http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv )

I actually think he may be right, since every other exercise I’ve done are supposed to be done with a “natural” curve of the back… so sticking my hip in gives me the idea of an unstable, dangerous position…

Any thoughts highly appreciated by me and my back

this is what you want:
http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv

thanks a bunch, joelthemole, somehow i missed it

Puppies
“Nancy”

3 rounds for time of:
500 meter row
45lbs pound Overhead squat, 15 reps

13:03

Buttercups
“Nancy”

3 rounds:
500 meter row
PVC pipe-25 pound Overhead squat, 15 reps

Time 12:57

Buy in: got out of bed, then
- 3-2-1-GO

“D.T.” Pack level: Five rounds for time of
- 40kg Deadlift, 12 reps
- 40kgHang power clean, 9 reps
- 40kg Push jerk, 6 reps
Time: 11:39

Cash out
- Max HSPU
- Max Pull-ups
- Max HSPU

DT—Modified Pack

5 rds. for time of:
12 x 40 kg deadlift
9 x 40 kg HPC
6 x 20 kg push jerk

14:11—1:51/3:02/3:42/3:27/2:07

Did the jerks at a lighter weight to reduce shoulder stress. So far so good.

Helen as Rx. on 04-15-09
Time 19:17

Run and DT

Ran about 7k, 1.5-mile (~ 2.4k) of which was timed at 9:37, about what I was aiming for. Heart rate was close to max at end so I spent some minutes beyond aerobic zone and was ‘feeling it.’

Rested for a couple minutes setting up for DT (Respect, and Strength for the Family…)

Went with Pack-scaling:
Five rounds for time of:
115 pound Deadlift, 12 reps
115 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps

13:57

first three rounds in 7:04.
Caught myself in 4th round quite tired and doing more of a push press; focused on the jerk and felt some relief b/c it was easier.
Grip and forearms were limiting factor after round two, great workout though.

Not sure what the target is on this, I’d guess 12-16ish? Might try to go up some next time,
(and skip the timed run beforehand - this offered plenty of metcon)

finished with
100 (homemade) abmat situps (40-30-20-10)
20 handstands
60 feet walking on hands
and 30 pull-ups b/c kip got out of sync last several weeks of travel and ad hoc workouts

Did DT Today as I couldnt do it when it was published due to lack of equipment were I was.
15:36 min 155lbs

cfsb intro, week 4, day 5: AM

FSq 5x195,5x205,5x215(PR)
BSq 20x175 (5+ over BW) calling it a PR.

Lunchtime wod with Gordo’s group is ‘Jackie’... I’m not looking forward to dancing with her.

Dear Rest Day,

THANK YOU

Sincerely,
Steve

“Helen”

Three rounds for time:
Run 400 meters
55 pound dumbbell X 21 swings
12 Pull-ups

11:12

Not sure if my 400m distance was legite.  Need to borrow a distance wheel measuring thing to verify…

630am Crossfit @ Brand X

Buy in -
2;00 Jump rope
Max Dip holds
Max Bar hangs

AMRAP in 12 minutes
10 squats
10 knees to elbows
10 push ups

Cash out -
3x
2 forward rolls
2 cartwheels
Max. Handstand hold

Didn’t have any juice left after MMA training last night. Class ended up being my sole workout for the day.

Worked from/in the guard for 30 min.
Free rolled for 15 min
Instructor put on the big arm pads and I got to work full force punch/kick/knee combos for 10 min.
active rest on the heavy bag. 5 min.

Thanks for the helpful advice on the gloves Gimpy and Big D. They are perfect.