Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for SDHP

WOD #221 – 12 August 2010

W/U: 3x(10 pull, 10 push, 10 kb swing, 10  butterfly situps, 10 lat stretch)

WOD: Wendler deadlift deload 5-5-5
70×5, 90×5, 105×5

Power Clean 2-2-2-2-2-2-2 (60%-80% 1RM)
65-65-65-65-DNF

4 Rounds
10 Unbroken SDLP (115/75) – scaled to 55#
20 Unbroken Box Jumps (24/20) – scaled to 16.5″ plates

time = 6:58

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WOD #129 – 14 February 2010

W/U: group sprints, dynamic stretch

WOD: For Time: plus 4 Burpees on the minute
20 Thrusters (95/65) (scaled to 35#)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

time = 8:45 (includes 32 Burpees)

Notes: should have tried for a heavier weight (maybe 40# or 45#) to work the OHS form.

WOD #67 – 2 November 2009

W/U: group

WOD: 5 Rounds for time:
15 Sumo Deadlift High Pull, 75/55 lbs (1.5 rnds @ 55#, 3.5 rnds @ 45#)
Run 1 Lap

time = 12:37

note = next time go @ 55# for all rnds

WOD #42 – 10 September 2009

W/U: 3x (10 SPT, 10 OHS, 10 spider walk, 10 push ups, 20 lunges)

WOD: For Time:
3 Rounds
10 Sumo Deadlift High Pull, 95/55 lbs
15 Abmat Sit Ups
Sprint 1 Lap
-Rest 2 minutes-
3 Rounds
10 Sumo Deadlift High Pull, 95/55 lbs
15 Abmat Sit Ups
Sprint 1 Lap
-Rest 2 minutes-
3 Rounds
10 Sumo Deadlift High Pull, 95/55 lbs
15 Abmat Sit Ups
Sprint 1 Lap

time = 29:14 RX’d (first RX ever!)

WOD #25 – 3 August 2009

W/U: 1 lap, 3x (10 SPT, 10 OHS, 10 push ups, 5 pull ups, 2 samson stretches)

WOD: for total reps
75 sec Max Kettlebell Swing, 1.5/1 pood (scaled to 20#) = 30
45 sec Plank Hold
75 sec Max Double Unders (scaled to single unders) = 120/2 = 60
45 sec Wall Sit
75 sec Max Sumo Deadlift High Pull, 75/55 lbs (scaled to 35#) = 18
45 sec Plank Hold
75 sec Max Ring Dips (blue band) = 18
45 sec Wall Sit
75 sec Max Dumbbell Push Press, 45/30 lbs (scaled to 15# each) = 20
45 sec Plank Hold

total reps = 146

next time go with KB @ 25#, SDHP @ 45#, DBPP @ 20#

WOD #22 – 27 July 2009

W/U: 3x (10 SPT, 10 OHS, 10 lunges, 10 push ups, 10 back ext)

WOD: For time:
40 Box Jump, 24/20 in (scaled to 4×45# plates)
40 Knees to Elbows
30 Wall Ball (12#)
30 Knees to Elbows
20 Sumo Deadlift High Pull, 75/55 lbs (scaled to 35#)
20 Knees to Elbows

time = 17:39