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Sumo Deadlift High-Pull

October 31, 2011

CrossFit WOD:


Max Deadlift (1 rep max)

WOD, 4 Rounds

10 SDLHP 95/65
10 Broad Jumps
10 Medball situps

SWOD: My deadlift max is 225.  I matched that today…couldn’t get 230 off the ground.

WOD: 65# SDLHP, 20# Medball

Time: 7:22 (I think)

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October 12, 2011

CrossFit WOD

SWOD, 10 minute EMOTM

100m sprint

WOD, 2 rounds

200m Run
12 Hang Power Cleans
100m Walking Lunges
12 Sumo Deadlift High-Pulls
200m Run (2nd round only)

Still did not have a lot of energy today, but more than yesterday.  I made it through the sprints better than I thought I would.

I chose level 2 for my weight (65 pounds).  I probably should’ve done level 3 (75 pounds), but not being up to my normal energy level, I wasn’t sure how long the energy I did have would last.  Those lunges sucked!

Time: 17 minutes and change…don’t really remember

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September 26, 2011

CrossFit WOD

Warm Up with Back Squats

5 reps at 40%
5 reps at 60%
5 rips at 70%

SWOD: Back Squat

1 set of 5 reps @ 75%
1 set of 3 reps @ 85%
1 set of 1 rep @ 95%

2 min: As many situps as possible (mark your PR sheets)


5 Box Jumps
5 SDLHP with KB or BB (55 or higher/ 40 or lower)
5 Clapping Pushups

SWOD: 90% of 1 rep max (190) = 171 > 175.  I lifted: 5 x 130, 3 x 150, 7 x 165

Max Situps in 2 minutes: 68

WOD Score: 9 rounds + 4 box jumps (24″ box, 55# KB)

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September 17, 2011 – FGB6

CrossFit WOD

Fight Gone Bad 6! 3 Rounds for reps, 1 minute each station

Wallballs to 10′ (20/14)
Sumo Deadlift Highpull (75/55)
Box Jumps (20″)
Push Press (75/55)
Row for calories

My FGB PR is 242.  My goal was to hit 275, but I would’ve been happy with anything over 250.  Today’s score: 239.  Not cool!  The problem: wallballs, which is usually one of my strengths.  The issue: the target was not on a wall, but on the pavilion rafter.  It was hard to gauge where to stand, since there was no wall, and the target felt like it was 15 feet high, not 10.  Apparently, I have not been throwing the ball high enough at the box.  I’m gonna have to pester Brannon into putting targets on the wall for us to aim at, so I don’t have to guess.  Had I been able to get 5 or 6 more wallball reps per round, I would have hit my number.  On the upside, however; coaches were not eligible for prizes and my pitiful little 239 was enough for second place!  It was pretty darn cool hearing my name called for a prize!

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August 17, 2011

CrossFit WOD

Max Effort: Squat Clean 5×1


Sumo Deadlift High-Pull (95/65)
Box Jumps (30/24)

Last week, I 3-repped my previous squat clean max of 115 pounds.  I was excited as to what today may hold after my back squat PR on Monday.  I quickly worked my way up from 65-95-105-115 pounds.  I put on 5 more, knowing that would be my new PR.  120 pounds.  1st attempt…no problem.  It actually seemed easier than I expected it to.  OK, so how high can I go?  5 more pounds added.  125 pounds…got it!  I wasn’t as easy but if felt like I had more in me.  5 more pounds added.  130 pounds…not so much.  Howard said I got it up high enough, just didn’t drop under it.  So I tried a few more times.  Both Brannon and Howard said I had it, just had to commit to dropping under the bar.  Unfortunately, my brain got in the way and I started to get scared of dropping under that much weight.  Oh well…I remember when I had that problem with 115 pounds and I obviously got past it, so I’ll get past this one, just not today.  I am very happy with my 10 pound PR today!

As for the WOD, the numbers on the board were deceiving.  The average time was around 11 minutes, but Howard said it should be an 8 minute WOD.  Brannon put a 15 minute cap on it saying that everyone should finish in 10 minutes or less.   Fortunately, I was able to fix yesterday’s food/supplement issues and I was ready to go.  It didn’t sound like a lot of leg work, but after yesterdays wallballs and running and the squat cleans…my legs started revolting in the 15s.  I pushed through it as much as I could.  Howard hit it right on the head.

Time: 8:06 Rx

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