oh, and the best quote from my husband (chris_umb) after he finished his hspu today:

“i think a face plant is a fail!”

you did awesome today, despite the face plant!

OK, I totally missed part of this workout.  I looked up the Sumo thing on crossift main and thought that the inverted hang was just the fact that you were lowering the bar slowly and hanging onto it after watching the video and hearing the person explain that you hung onto the bar like a chin up at the top.  I even looked on the main crossfit exercise list for inverted and didn’t find a video except for inverted on rings (not called an inverted hang) so I just assumed the sumo deadlift had some kind of pause at the top where you were “hanging” onto the bar from the top and lowering it slowly.  So this morning I got up early and did 21, 18, 15, 12, 9, 6, 3 and then 1 sumo deadlifts with slow return at 55 pounds (the most weight I have at home but it was tough).

So I’ll see if I can come up with the inverted hangs later today.

100203 “Kelly” (lite)

Dynamic stretching
DROMs
OHS 10 pvc
10 GHD
15 back extension
Squat muscle up practice
5 ring pushups

Kelly lite (and wrong)
3 RFT
400
30 wall ball 12#
30 18” box jump
13:56

Still not feeling quite right so am easing back into things. Scaled this down and took it easy on myself.

Cash out: Knee PT

Heel is acting up on the runs again. Been neglecting my heel PT while I was ill.

C&J/ “Front Squat Terribleness”

WOD at my affiliate, CFNE:

Little different today, but I don’t cherry pick. What comes up is what I do….

1.  Clean and Jerk
2-2-1-1-1 (85/95/115/135/140, PR - really only due to the fact that I never do full squat clean)
The first double should be at 80%.  Work up to 95%, not your 1RM.

2.  “Front Squat Terribleness”
Complete as many reps as possible in 3 sets of Front Squats,

Big Dawgs:
Men’s weights:  185, 135, 95 lbs
Women’s weights:  135, 95, 65 lbs

Pack: (did this one: reps of 17/28/39)
Men’s weights: 135, 95, 65 lbs
Woment’s weights:  95, 65, 45 lbs

Pups:
Men’s weights:  95, 65, 45 lbs
Women’s weights: 65, 45, 35 lbs

This is not for time.  Go for max reps and rest as needed between sets.

Pretty disappointed I couldn’t manage more reps. Each set the damn weight got onto my left hand fingers and made my wrist start to complain. Ended up bowing out of each set when it started to hurt the wrist too much. Gotta train again tomorrow though…

WU: 0.25 mi jog, 3 rounds of 50 single jump ropes, 10 pull ups, 20 situps

WOD: Thrusters/muscle ups/400m run
5 rft:
55 pound Thruster, 5 reps
5 Muscle-ups (jumping; on 3rd row down on Smith Machine)
Run 400m (treadmill, 1% incline, 7.9-8.4)

18:18

Felt pretty good. Could go heavier on thrusters next time. 

Cashout: 3 MU attempts at higher height, 5 knees to elbows, 5 double unders, 50 incline bench situps, 5 dips
Fun times in the morning!

Resting today..very much needed.

This one looks interesting. I may do something different tomorrow since the SDHL always bothers my knee. I did like doing the inverted hangs last time though.

4mi morning run @ 39:36 and three laps barefoot running

WU - C2 for 1000m

15-12-9-6-3 rep rounds of:
65 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible-Subbed pullups

I tried 95# SDHP but could only do three.  CF continually humbles me.

630 am Crossfit @ Brand X

Buy in - Shoulder Press

WOD
Max Push ups
That Number x2 reps of Squats
Rest 2:00 min.
Max Squats
That number x1 reps of Push ups

Cash out - 2x Handstand holds > 25 sit ups

8 am & 9 am Crossfit @ Brand X

Buy in
run => agility ladder => vault => dip walk

Five rounds for time of:
Prowler push 35 M
135 pound Thruster, 7 reps

Pack and puppies:
300 M run
Thrusters, 7 reps

Cash out
Lever work on bars

Friday, 100205
Puppies:
15-12-9-6 rep rounds of:
45 pound Sumo dead-lift high-pull
Pull to inverted hang and lower as slowly as possible.

Did not have vertical room for these so I started from seated, had to push off to get started up and had room to be straight while inverted. On lowering I had to pull in about halfway to maintain control. So I would call these inverted hang progressions.

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Am i missing part of the WOD?

The way i read it, i only see: Sumo deadlift high-pull
I figured the: Pull to inverted hang and lower as slowly as possible was somehow connected to SDHP?

Apparantly this is a seperated excersise?
Can some elobarate pls on this one? I dont wanna miss out on something.

18-15-12-9-6-3 rep rounds of:
55lb Sumo-deadlift high-pull
“Hanging” leg raises

Even though not for time, this was a killer. I was sweating and breathing hard as if it were a metcon.

Cashed out with regular deadlifts, holding at top for grip improvement, single unders, and handstand holds.

Caspar - 05 February 2010 08:12 AM

Am i missing part of the WOD?

The way i read it, i only see: Sumo deadlift high-pull
I figured the: Pull to inverted hang and lower as slowly as possible was somehow connected to SDHP?

Apparantly this is a seperated excersise?
Can some elobarate pls on this one? I dont wanna miss out on something.

Right,
So you do:
21 SDHP, 21 Pull to Inverted, 18 SDHP, 18 Pull to Inverted…

But it isn’t for time, so what I’d try to do is find a scaling that I could complete all the SDHP unbroken (with a tonne of effort to keep them unbroken, or broken only once) and then make whatever version of “Pull to Inverted” I was doing as perfect form as I could.

Today’s workout

Pack scaling
18-15-12-9-6-3 reps of
95lb Sumo-deadlift high pull
Pull to inverted hang and lower as slow as possible.  (Used tucked legs and eventually had to have a bent hip angle as well)

This workout took me around 25 minutes.  Those inverted hangs were killer just like that last time when we did them with the ring pushups.  I used my rings for the inverted hangs this time.  Grip was definitely getting tired and ended up with some new calluses and blisters.

Kelly, Modified Puppy

Puppies:
Three rounds for time of:
150 single unders
15 Box jump, 18 inch box
15 7 kg db thrusters

10:03

SDHPs,pull to inverted hangs (pack scale)
18,15,12,9,6,3
liked this one ,did pull to inverted hang on my bar instead of rings for a change of pace ,it just felt better, also did it with knees bent . this one was fun and im glad it wasnt timed. i was able to work slowly through it striving for strict form on both movements.