Well, I normally substitute the sumo high pulls for the row, so now what am I going to do? I still have plantar fascitis from the last time we did double unders (I wore the wrong shoes), so I can't do any running type activities right now. Any suggestions? This definitely looks like a double whammy, rowing AND high pulls!

Jack,

I used to substitute kb swings for the rowing; I'm thinking that one minute of swings might be an appropriate amount of time for 250 meters.

Please pardon me, but whats a row?

Nothing to do with the WOD, just a general comment on the photo...

What I find interesting is that even before learning about the different DL starting positions (back at ~45 degree angle to the ground vs. back at a more horizontal angle to the ground, etc.), I found myself naturally going into the position on the right prior to starting the lift, even when initially starting in the position on the left! When I tried to conform to the position on the left (or one close to it), it would always feel less-than-natural. I guess it's another case of listening to one's body.

Of course, Dan John's Get Up! newsletters help with the ol' DL technique, too.

Mike

Kevin,

This is a row:

http://www.concept2.com/products/ir/rower_alex_anim.html

Hope this helps,

Mike

What are HSPU's?

Thanks Mike, that does help. I'll have to see if I have a machine like that at my gym. But what does it mean to row 250 meters on a machine like that? How do you tell when your 250 meters is up?

Kelly, Thanks! good idea with the KBs. Jack

Kevin their is a display on the machine, it'll all become clear when you see the C2.

4 complete rounds, plus a 5th row and 15 reps of Sumo High-Pull.

I also had the added bonus of a 100m run each way between the C2 and where I was doing the Sumos and Pullups. So add a 200m run to each round.

Hey Coach and Lauren...just wanted to take a second to thank you both for your work on this site. It truly is great, and I (and I'm sure everyone else as well) really appreciate it.

4 rounds in 20:24 75 # sumos

4 Rounds. 95lb sumo, ring pullups.
1st time to do the sumo high pull and took a round or two to get used to it. Grip was burning afterward which made the ring pullups even harder for me.

4 rounds + a row and 7 high pulls at 65#

Second night in a row with three hours sleep. Real tired and feeling terrible. I should have made this a rest day.

Managed five complete rounds with seconds to spare. Those sumo deadlift high pulls were emotional. Finished with some sets of Turkish get ups and Burpees. Ready for a rest day.

3 complete rounds with 5 seconds to spare. First round felt good, but half way through the second(after the Sumo DLHP) I was smoked. This is my first time doing that particular lift and it was a smoker. 3 rounds is pretty sad.

Jim

Dropped the weight on the high pulls to 65#. 4 rounds.

1/2 intensity (recovery cycle). 2 rounds in 10:44.9.

95# deadlift highpulls felt awkward to start with. Pullups difficult to execute after highpulls. Grip and back toasted after session.

3 + row, finished 4th of row / pullups at 25 min

I really wanted to incorporate the row to get all 3 modes of shoulder/back movement this WOD stressed, but the C2 @ home, weights @ work... Decided to go with Kelly's suggestion of db-swings for 1 min:

Complete as many rounds in 20 minutes as you can of:
45# dumbell-swings for 1min (25/20/15/15)
Sumo deadlift highpull 80#, 21 reps (All 3x 7reps +3 on last round)
Pull-ups 15 reps (15/6,6,3/5,5,5)

3 complete rounds
+ a full set of swings & 3 SUMOs

Finished off the rest of the 4th round before calling it quits.

2.5 Rounds
Forgot what a Sumo Deadlift Highpull was so I was doing a Sumo Deadlift Upright Row type of thing.

First post - been at the cfit for ~3weeks now maybe.

got through nearly 4 rounds - made only 9 pull-ups on the last rnd. subst 45# for the sumos and i had asst pullups helping w/ about 35% of body weight (getting there!).

4 rounds plus 5th row. Don't have a C2 so used pulley low rows and skateboard as suggested on the message board. Used 45 lbs. Worked great. I felt smoked, as always.

I should have asked this yesterday.

Is there a stance that is preferred/recommended for the back squats? I used to powerlift and used a very wide stance and carried the bar lower on my back. When I do the air squats, I keep my feet about shoulder width apart. Any input or suggestions would be welcome. Thanks

5 pullups short of 5 rounds.

I had no idea how much the sumo DL high pulls would kill the pullups. My biceps were fried. By the end I was doing them 1 by 1.

3 rounds, but I gave myself 25 minutes, because I did 400 meter runs instead of the rows, and that's a little long compared to 250 meter rows. Did pull-ups with 15 pounds at my sticking point. I really like that exercise.

Subbed 40 sledgehammer swings for the 250m rower and 65# hang snatches for the 95# sumos.

3 complete rounds plus one round of sledgehammer.Just picked up the bar to do the fourth round of snatches when the timer went.

3 rounds + row and 11 Sumo Deadlift High Pulls.

95 pounds looks like SUCH a small number on paper...
Warmed up with 3 light squat singles with a ten-second hold just above the bottom position, supersetted with light overhead squats. Finished with what was left of the fourth round, pull-up singles with a bar-to-chest hold at the top, hanging leg raises and barbell windmills.

4 rounds with 11 sec to spare. 65# SDHP first round; 70# on the last 3 because It Didn't Suck Enough (TM).

4 rounds. The SDHPs rendered me pretty helpless on pullups.

4 rounds...seems to be the recurring theme.

I just want to confirm something about the picture. I've got two CrossFitter's here with me and we're debating.

I thought the position on the left was the correct position for everything (although I do hit the position on the right when I get tired), by my boyfriend thinks that the left is for cleans and the right is for snatches. Can someone in-the-know settle this?

How does this translate to, say, one-armed kettlebell overhead squats? Should the back be light the right picture at the bottom?

Thanks.

4 rounds

Barely made 4 rounds, doing singles on the pull-ups at the end. My right hip/butt is really, really sore, gotta take a break and heal up, it's been two weeks of soreness.

Shoulder is killing me so I did

10X500m rowing, all sets under 1:55 with one minute rest between rounds. I am shooting for that 19:30 5000m row!

4 rounds.
Subbed .5 mi Air Dyne for rows.
Looking for a C2.

4 complete rounds. Shoulders are killing me after this rotation.

4 rounds at 21:45
No rowing machine. Substituted sitting cable rows with 70lbs for 25 reps. Not sure what else to do.

Did 3 rounds, don't have all equipment I need so we used a 25 dumb bell for the sumo squats, attempted free rows (acting like I was rowing) with 10 pound weights. Still a good work out.

4 agonizing rounds

I am 44, of average fitness and only discovered your site last week. This first my first workout.

Completed 3 circuits and 1/2 way through the row on a fourth. Row was fine, the sumos were a challenge but the pull-ups were the killer every time. I guess I know what area I need to work on a little more.

2 full rounds plus the rowing and 19 high pulls for a third. Pullups were the big slowdown.

I experimented with the body positions shown -- the one on the right did seem a bit faster, but it felt as if it was faster partly because my shins & knees got out of the bar's way a bit faster.

3 Rounds with about 15 or 20 seconds to spare, could not get to the rower in time to start the next round.