A Case of the SDHPs

Congrats to the CrossFit Fenway teams that took on and completed the Spartan Race this past weekend.

In preparation for Fight Gone Bad 5, and because it’s probably the best way to do it, we’ll be working on barbell sumo deadlift high pulls this week.  When doing Fight Gone Bad, or other metcons with SDHPs in the past we’ve used a kettlebell, which is easier to manage.  The barbell version is certainly more awkward, and not something we’d want to execute as a pure strength move (I’m not a huge fan of going heavy with it in workouts either).  However, sumo deadlift high pulls are a great multi-joint, multi-muscle movement.  Practicing them at high reps, under a moderate load can help develop powerful hip extension, and the ability to explosively open the hips drives us as athletes (you know, for things like max height box jumps).

August 30th, 2010

Skill: Sumo Deadlift High Pulls

Strength: Max Height Box Jumps

WOD: Complete 4 Rounds for Time of:
400m Run
30 Kettlebell Swings (24kg/16kg)
250m Row
15 Ring Push-ups

Announcements

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats.  Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,171. Register today, and join the fight as part of the CrossFit Fenway team.

The Red Sox have a rest day Monday, so free parking is available in the lot around CrossFit Fenway all day.

22 thoughts on “A Case of the SDHPs”

  1. Had one of those days I thought I might keel over during a WOD. I didn’t think I could do it, until the 6:30 class came in and cheered me through the finish. thanks guys.

    Box Jump: 34 1/2″
    WOD: 26:06 rx

    1. anytime, Tiff! you shoulda stuck around to see me wipe out flat on my ass on the box jumps. or as Stacey put it, “what happened? i didn’t see it, but i heard it!” i’m gonna be feelin’ that one tomorrow…

      Box Jump: 35″ (sorry, Shruj – that fall got to me)
      WOD: 28:52 (pretty sure Stacey made me do extra pushups at the end, but i was too tired to argue…)

    2. After I finished, my first thought was “Hey, I didn’t die!”

      The way I look at it, if at some point during the WOD you don’t want to die, you’re probably not working hard enough. 🙂

      Nice box jumps by the way…

  2. MHBJ: 44″ – crashed and burned on 44″ + 10kg plate; checked out mentally after that.

    WOD: 24:0? – sucking wind as usual – and still have the rowing power (and form) of a 2 yr old.

  3. The Spartan Race looks like a blast. If I wasn’t packing up my life to move last weekend I would have
    been there for sure. Maybe next year I’ll make it back to Boston for the race.

      1. Unfortunately I am. I’m moving back to Ft. Bragg, NC now that I’ve completed my Master’s program here in Boston. Uncle Sam says its time to go back.

        I loved Boston from the start, and I’ll miss the city and everyone at CFF a ton.

        I’ll still be following the CFF blog even when I join a new affiliate down there, and Ill definitely be posting here as long as I’m welcome.

        More to follow soon…

        1. OK, so WordPress ate my first comment. Let’s see if this works the second time…

          Good luck in NC! It was great working out with you while you were here. Keep us posted!

  4. Box Jumps: 29″
    Gotta work on getting my brain to turn off more.

    WOD: 29:37 Rx (First one!)

    The legs weren’t happy today. Nor were the hips. I thought they were going to explode OUT of me at one point during the KB swings.

  5. I think Patrick should have been there today filming some sort of Box Jump Blooper Reel.. so many good falls

    Box jump: 34″ and lots of bruises
    WOD: 21:34 rx

  6. I had a mental block against the box jumps – my shin is still not quite healed from my prior incident.

    Tough one with running and rowing – 27 something for me.

  7. Not quite RXed – 1pood KB Swings, still having trouble in the wrist holding on to the damn thing. 25:44. I’ll get those KB swings one day…

    41.5″ Box Jumps. Gonna get higher!

  8. Liked the SDHP AMRAP, good stuff. MHBJs were less good, it’s all mental.

    WOD — 27:53 (?) Rx…lost a good 2 min cumulatively trying to figure out if I was going to drop the KB and yak. Nice grinder though, great work to everyone at 6 and 7 this evening!

  9. MHBJ: 40″
    WOD: 23:15 Rx. I’m with Shrujal on the rowing form comments, though concentrating on hip extension today definitely made a difference in my rowing efficiency.

    Rowing and double-unders continue to be my goats but I’m noticing steady improvement.

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