Friday, 05 Feb, 2010

Posted by Mandee on February 5, 2010   |   15 Comments

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

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.

The SDHP is a “pull” that is really a “push.” Can you elaborate?

Post impressions to comments.

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15 responses to “Friday, 05 Feb, 2010”

  1. Russell says:

    I’d just like to remind everyone that you should ALL consider competing in this years CrossFit sectionals. I’ve heard a lot of you that are interested discourage yourselves by wondering how hard the events will be and how good the competitors from other affiliates might be. I’d imagine you have all run in a 5k or 10k race before. Was the event not as fun because you didn’t place in the top 10? Was that really the point anyway?

    Doing CrossFit with a bunch of other people from other places that also like doing CrossFit is a fun, motivating experience that anyone can participate in. At every CF event I’ve ever competed in or been at, the people who the crowd cheered the hardest for were those that were taking the longest, struggling the most, and frequently had to scale the event.

    Being fit enough to win isn’t a prerequisite to competing and having a great weekend.

  2. Larry Lowe says:

    as rx’ed. Shoulders burning. I’m signing up for Regionals. Looking forward to it.

  3. Tmac says:

    as rx’d – 21-18-15sdhp+5 inverts, hit time cut-off

    first time hanging upside down since i was 10, was really fun!


  4. Kyle Mosier says:

    Scaled SDLHP to 115#

    completed 21 – 18 + 6 SDLHP

  5. Mandee Miller says:

    time cut off
    as rx’d
    round of 21 + 12 SDLHP

  6. Katherine Berger says:

    Good luck go everyone competing in the Garage Games this weekend! Keep us posted!!!

  7. Robb Dempsey says:

    completed as RX’ed

    zone challenge losses – 7lbs and 2 inches off the gut.

  8. Will Blankenship says:

    completed as rx’d

    • Will Blankenship says:

      Wait… maybe it wasn’t as rx’d. I’m not sure if we understood the wod correctly. I did the SDHP’s full load. The inverted hangs were probably a little sloppy, but I did them. We (11:30 class) didn’t do 21,18,15, etc. on the inverts though. We only did one per set, then back to the SDHP’s. Maybe we did it wrong…

  9. Aaron says:

    Completed @ 1130 class
    21-18-15 scaled at 125#, then ROM went to crap so dropped to 115# for 12-9-6-3
    Invert thing was…umm interesting. I’m with Will, not sure if we interpreted this right, but I couldn’t imagine trying 89 total invert attempts, with proper form and finishing within the alloted time. And I think those who scaled these with the 60sec L-sit holds had it worse. Looking back I think those of us who did the inverts should have done a 30-45sec L-sit hold before the inverts each time.

  10. J.D. says:

    Screwed up my wrist on first SDLHP. Had to sub 15 mins of “Cindy” instead (after icing my wrist for 10mins). Did 13 rounds even. Grrrr…

  11. Katie says:

    Did the SDLHP’s at 75 lbs and then did the rx’d inverted holds.

    Got thru 21’s, 18’s on SDLHP and 4 inverted holds at the buzzer.

  12. Kerri says:

    21,18,15,12 SDLHP, w/1 minute L-holds with 25 minute cutoff.
    Getting better with the length of time on the L-holds.

  13. Barry S says:

    21-8 w/95#, then 10-15-12-1 w/115# & 1-minute knee holds at 25:00 cutoff