good wod!!!!

I'm lost on the inverted pull.

hmmm. after you 'pull' for the sdhp: lower as slowly as possibly keeping all the muscles taught?

I really don't understand how the SDHP could be a push....

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

Your pushing off the ground

somebody got a video on the inverted hang thingy?

youre

Sumo deadlift first strict then pull to chin its a slower version of SDHP were used to.....This will hurt the traps no less...peace update tomorrow pm.

Push with your hips and your arms end up pulling.

#5 nailed it

The SDHP is powered primarily by the explosive extension of the hip, "pushing" the hip forward in the horizontal plane to full extension.

So although the load seemingly is "pulled" from the ground to chin height by the arms, it is in fact powered by the "push" of the hips from flexed to extended.

Pull to inverted hang demo:

http://physicalculturetoday.blogspot.com/2008/02/pull-to-inverted-hang-progression.html

just completed the wod: 100 kisses for time. requested by my little girl before she would go to bed :)

Where is bingo? He will straighten us out

whats a pull to inverted hang?

John West is right. A SDHP is accomplished by the explosiving opening of the hips after the initial drive from the ground. If enought force is generated by the hip opening the bar will travel to the chin without any pull at all.

looking forward 2 it, by the way nice pic- belly button, socks & stuff

Priceless Hannah, Simply Priceless! Im gonna tell my daughter that one!

Hannah...awesome...those WODs you will always remember

this is going to feel awesome on the forearms and traps at 5am. Really. 135lbs...84 times. At least we have a nice picture as I love the high socks on a crossfit girl.

ok....can anyone tell me what pull to inverted hang is w/ the SDHP? Kinda stumped on this one.

oh... never mind, figured it out. This should be interesting....

Click on the "Exercises and Demos" tab on the left side of the main page and then find the word "inverted".

You'll find Miranda Gets Inverted on the Rings ...[wmv][mov].

If you're new, scale the weight down to something you can move well. Since we're not going for time, this is a good chance to really focus on driving your heels into the floor, extending the hips forcefully, and putting momentum on the bar so you don't get caught upright rowing heavy weight. Think core to extremity force development. The practice at hip extension might even help you get the feeling of tension you need in your arse to lower out of the hang!

Also, you can scale by starting from the round of 15s or even 12s. That way you can still finish within a fair amount of time and you won't have a DNF when you realize that 21 inverted hangs and SDHPs took a lot out of you.

That's one beautiful picture on many levels. Was that on a pull-up bar? The bar looks thick!

See video from December 11th, 2009 for the inverted hang. This is a very difficult (in my humble opinion) gymnastic move. For myself, last time I tried this I just ended up swinging around on my rings. It makes you reconsider where you think you are in terms of core strength.

With the lack of intensity for this WOD I can only imagine the fun HQ has in store for us tomorrow:)

darn...i can't even spell elabereight

Ditto John west and Jim D.
The lower hip position in a sdhp makes it more like a squat

Nice pic Joanne! Great to see so many Canucks on mainsite:)

Nice photo!!

Joanne:
Totally love this pic! You are freaking HOT. Love ya girl... good luck at the sectionals and I hope to see you out west for the regionals. I had an amazing time meeting you all out east at the cert.
Best of luck!

SDHP is a push with the hips, pull with the arms. Pretty neat when you think about it.

beauty

#13: cute

are these two different movements one being an inverted hang
and the other a sdhp or is it a sdhp with an inverted hang im confused

#9 Todd I concur, push with the hips...

HIPS

This looks awesome but I already had a plan for today, 10 rds of 10 reps, 100# overhead anyway/Pull-ups, for time.

Inverted hang was in wod dec 11, 2009 http://media.crossfit.com/cf-video/CrossFit_InversionAndDescents.mov

these are nasty, quite a few of them too!

Are we alternating both movements starting with 21 reps or are they separately done?

Some lay on the ground to lower their heart rate and blood pressure. It's NOT all about theatrics.

There are disadvantages to abruptly stopping and laying down though. "Fran Lung" is thought to be caused or made worse because of this practice.

Explosive Extension of the hamstrings, bar almost goes weightless, then little effort required of the brachioradialis etc momentum conserved. But is the brief extension in the lower back a push or a pull. Hmmm...?

#35-Would love to see how you would pull that off! =)

This looks sweet. Will be doing the inverted hangs on the rings this time....don't think I can manage the 135, so will scale to 115.

so I assume either rings or bar are ok for this?

So wait we do 21 SDHPs then 21 inverted hangs, 18 SDHP then 18 Inverted hangs and vise versa?

#23--She's hanging from a football goal post. Probably at a high- or middle-school somewhere.

Any ideas for a sub for inverted hangs if you do not have access to rings?

no, not vice versa! and so forth!

SDHP - a push because the delts are generally a "push" and "not a pull" muscle group? and you are pushing the hips? Hmmmm, I am pretty sure that I should have read the other answers prior to posting. Anyhow just a guess.

right that's what i meant. just chose the wrong words. haha.

sD!hp

Deadlift movement.
Not back, not arms. Powerful posterior extensors.

so is there some kind of sub for pull inverted hangs? i don't think i could do them, haven't tried since i was 10 probably lol

"keep arms, trunk, hips, and legs as straight as possible, both up and down"
I'm lost with that description. That's just not possible?

30/M/5'10/149 (MTN Warrior)

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

it is a push because you have to push the lower back to the arch position, just like every OlY Lift, that everyone does including dead lift, right before you start the SHDP, this gives the core more work to develop. I am sure If Bingo was around, I would go with his answer. you also start the movement pushing with your legs just like the deadlift you push the planet down, push shoulder in front of bar, you have to push your shoulders up in an agressive shoulder shrug, you have to push your elbows, highout side, LOL!

Is this a test today or something?. all that info might be wrong though.

SANTI

Looks like we've had some clear elaboration about the pull/push conundrum. Taking it a step further, to me the CrossFit attitude is all about pushing (yourself), even when pulling. That's what brings about the physiological adaptations necessary to produce fitness. Since pushing for me involves language training as well, I believe the Spanish translation is "hay que empujarse."

Wide Sumo Stance pushing the feet through the floor as you are pushing you hips forward initiating the movement of the load and lastly pulling with the upper body till the bar is at your chin with high elbows.
Does that make sense?
So Push , Push, Pull. in that order. Then do a negative rep on the way down which will in fact make you even stronger.

What about a PUSH with the hips from the ground and then once the hips are fully extended or maybe even slightly before that a PULL from the upper back/traps to get a little extra movement on the bar...

what can we sub for inverted hang???

Thank you for not timing it

I've been wanting to work my traps. Awesome.

Thats deep WeemsFit!

Is that snow on the ground while your kipping in that pic. Im freezing looking at that and trying to imagine its sand so I dont feel bad for tomorrow mornings WOD Cant wait!!!

hmmm, it seems like a couple people are still thinking the inverted hang is some sort of negative rep on the SDHP. Just to make sure:

INVERTED HANG IS OFF A BAR OR RINGS, IT IS A GYMNASTIC MOVE AND IS A SEPARATE MOVE FROM THE SDHP!!

ok, now lets see how many people post that they are sore from lowering the bar slowly while trying to keep their arms and legs as straight as possible :D

Boy, was I confused for a while, there! Thanks for the link! This will hurt at 0530!

i can't elaborate on a pull being a push. Every deadlift could be called a push for that matter, but we don't call them that.

Every time a picture like this goes up on the main page, I get closer and closer to joining an affiliate.

no sub for inverted hang yet?

Umm that is a comical number of reps for inverted hang, the slow lowering is going to ruin people with DOMS for days.

Girl in the pic is gorgeous, but honestly that picture is ridiculously staged, that outfit in Ontario in the winter? Why?

I suppose it's all wordplay, but I'm not buying the whole SDLHP = a push idea. The SDLHP is every bit a pull that a deadlift, clean, or snatch is. A few mistakes from above posts that should be corrected:

1. the hamstrings do not go through "explosive extension" during this movement - the hamstrings are (or should be) contracting in order to extend the hip joint. Also, a muscle can't really explosively extend - only a joint can.

2. the SDLHP is not a squat, as someone mentioned - the hips remain high, or at least as high as they do in a sumo deadlift. The back angle should be much closer to a deadlift than a squat.

I thought that aussie video was fantastic. wouldn't f*ck with any of those people, that's for sure.

would knees to elbows or toes to bar be appropriate subs for inverted hang? My bar is too near the ceiling so hangs are out of the question

Bingo is in San Diego getting ready for the CrossFit Kids Cert this weekend.

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

Think about the wording here. They are stating that the name of the technique indicates that it is a pull, but it is actually a push. Now elaborate on it being a push.

The first part of the exercise, Sumo Deadlift. A wide stance deadlift with the hands close together. The mechanics of the movement are the same as with a a regular Deadlift. Body part positioning is different however, thus working that area of the body a different way.

The second part of the exercise, High Pull. A close grip high shrug completed when the bar, between the hands, touches the chin. Any amount of weight done with exercise will be distinctly lower when done from a "dead hang" position; vs with assistance from the hips, legs.

The way my football coach always explained it. "This is practice for your Power Cleans, If you can Pull it, you can clean it." In theory this is very true, in practice. However, it is up to your confidence level, in my opinion.

So my coach would always tell me, "Explode, like your coming off the line, but straight up, and just let the bar fly towards your chin. Control the motion with your arms. As the weight gets heavier, a little pull may be necessary, or you just go and make your legs stronger."

I find that thinking of the SDHP as pushing the weight towards the ceiling with my legs, I can do a significantly greater volume of weight and work, than if I try to pull that weight towards my chin.

Just my thoughts...

LOVE THE PIC, THAT'S HOW WE ROLL IN THE GREAT WHITE NORTH.

What are the chances we could hold a crossfit games on the prairies in say, January? Constantly varied.... right?

"inverted" because your elbows are above the bar. regular hang would be yourself hanging from rings or pull up bar

Rounded some guys up for a memorial of "Nate."

Max rounds in 20 min of:
2 muscle-ups
4 HSPU
8 KB swings (should be 2 pd but only had 1.5)

14 rounds

2 years yesterday. Miss you, brother...

I'm curious as to HQ's definition of a the "push" exercise...

Technically, there is no such thing as a muscle "pushing." Muscles are like pulley systems that contract and relax...they never actually "push."

Even commonly thought of "push" exercises such as the bench press and shoulder press rely on muscles to "pull" together (contract) and not push.

I'm wondering if they are thinking about joint extension as a push...but, again, it comes down to muscle pull.

I'm confused...my brain can't wrap around an SDHP being considered a "push". Someone smarter than please explain!!

I'm moving to Ontario!!!!!!!!!!!!!!!!!!!

Anyone know what song that was?

"inverted" because your elbows are above the bar. regular hang would be yourself hanging from rings or pull up bar
Comment #77 - Posted by: CF Unbroken at February 4, 2010 8:58 PM

NO NO NO!! You ARE hanging from rings or a pull up bar for this exercise. "inverted" because you invert your body with your feet up in the air, then lower yourself slowly.
Look up "inverted hang" on youtube, or in the FAQ, or in Gymnastic Bodies, and plz quit confusing people!

Safety first on this one folks...use a mat and maybe even a spotter on the inverted hangs.

People at the gym were laughing at me and making me feel bad because I was exercising completely different from what they were used to... at the 15 rep mark I had to shut them up by doing ring Muscle-Ups, Hand-Stand Push Ups, and Push Jerks. They quit after that... I did feel weird doing those pulls to inverted hang though.

"PROPS TO THA FRAT!!!"

Franiel

any substitution for pull to inverted hang

Just saw the video for the Australian Qualifiers, Man the 2010 games are going to kick @ss!

Have Fun, Train Hard,

Billy

I am about half way through the "doing every named WOD in a row" thing. Brutal, just brutal. Today was Isabel, 30ea 135lb snatches for time. Tomorrow is Jackie, row 100 meters, 50 thrusters and 30 Pull- ups (not to gruesome).

Have Fun, Train Hard,

Billy

Since this exercise is not for time, what's the rest in between?

Thanks.

#84

Rest as much as you need to perform the exercises with good technique and for good effect. If technique gets sloppy you're going too fast, if it feels like a breeze, you're going too slow.

Esteban #67,

the joints cannot extend on their own--the muscles have to make them move. i'm guessing that's what the posters above meant when they said to extend the muscles.

As far as the SDHP being a push, I'm pretty sure that by pushing your heels into the ground, and pushing your hips forward and upward with enough force the weight ought to be relatively weightless by the time the 'pull' comes into it.
Just my two cents, but I'm sure it's really a moot point. Push, pull, it's all apples and apples as far as I'm concerned. The movement has a very high suck factor and that's all there is to it.

Are we pulling the weight up or pushing the earth down? Or both... Just a thought

As far as muscle theory is concerned, I'm not going to try and make any sort of calls.

However:

When you push, you engage different muscles to when you pull.

This is the significant point. For example, if you push on a doorframe, you'll find your bicep barely engages at all but your tricep does.

So it's not so much whether muscle itself is physically pulling or pushing, but the action of the human body as a whole when it's pulling or pushing which is the point.

With the SDHP, most of it is a push as you are launching yourself up from a squat position by pushing into the ground. There is then a pull (of whatever degree) when the SDHP is completed to chin height, and also when the bar is lowered to the ground.

#81 Kevin,

If you have a pull-up bar available you don't need to substitute. You just need to pick the appropriate progression - very few people possess the (front lever) strength to perform straight body pull to inverted hangs correctly.

#12 Delta CitDog 95 posted a link with a list of progressions. Check it out.

However, I do have a caveat for that list. While I know very little about gymnastics, I've heard that learning a skill with bent arms makes it very difficult to learn it with straight arms. Bent-arm press to handstands are a no-no, and I'm willing to bet that bent-arm pull to inverted hangs are a no-no as well. For that reason, I would like to recommend the following progressions:

1. Tuck
2. Advanced Tuck
3. Straddle or One-legged
4. Half-lay

This comes from Coach Sommer's front lever progressions (which is really the skill we are training with this WOD). Check out photos and descriptions of these positions here:

http://www.dragondoor.com/articler/mode3/229/

The One-legged position is recommended for those with un-gymnastic-like straddle flexibility. Jim Bathurst also has a front lever write-up that shows the one-legged progression (Sommer doesn't):

http://www.beastskills.com/FrontLever.htm

The half lay position is one where the hips are fully extended but the knees are bent to 90 degrees.

Have fun!

Oh, and as per Rip

bar loaded below the scapula = pull

The deadlift is a pull and both the clean and snatch are pulls. If it helps to think of "pushing" the bar up with your feet, fine, but that's a coaching cue and not an exercise definition.

question: Inverted Hang?

Bar or Rings?

Long out posted, but pushing forward opening them hips, and the push of the legs through the heels onto the mat would make SDHP a push. Pull to Inverted Hangs on rockrings suspended between a watch tower and a wall, yes?

#84, Franiel, way to shut em up. ;)

#92 Austin. Bars or rings do not matter. It will actually be more difficult on a single bar/rail than a set of rings. You can also use a set of parallel bars.

Whether you bend your arms or not, you are just adjusting the length of the lever. So you either bend the arms or bend the legs. The Front lever is not as complicated as move as a press handstand, technique wise. However, it's still very difficult.

#90 Ben, if you remember the progressions in GB, you'll see a few of them use bent arms such as FL pulls. Those of you familiar with Tyler Hass should know the "ice-cream maker".

I was asked what gloves work well for doing pullups today. I told him "depends on what color your purse is." (He didn't get it)

WOW!!!! My lower back is soooooo pumped from going down straight and slow. The further into the workout I got the faster the bar started going down. I would have never thought... but then again that's why I come here for my WOD!!! Great workout. Biceps 4arms lower back... pumped! Slower the better!

I can't do the inverted hang yet, so I tried to get creative:

SDHP - 95 lb
(21-18-15-12-9-6-3)

straightarm pullovers 35 lb
(same reps)

Shrugs - 205lb
(same reps)

Not timed.

So is a box jump a pull?
I don't think so.

Any complex multi-joint movement is likely going to be a combination of pushing and pulling depending on which part of the movement you are looking at and how the load is moving through space at the time. But to call SDHPs a push movement seems at least a little non-intuitive. I always think of things this way:

If you have to hang on to the bar during a movement then it's probably a pull. If you don't have to hang on to the bar/surface (although it may be supported) then, however it moves, it's probably a push.

If you perform a sumo-dead it will fall into the 'pull' category. A high-pull also falls into the 'pull' category. Both together and guess what? They must fall into the 'pull' category.

If you start thinking about hips opening as being a 'push' then you will have difficulty deciding what a deadlift is. Instead of looking at specific parts of a movement it's better to look at the movement as a whole.

As for the comments that suggest the bar will need very little pulling to get it to chin level, try this: hang a rope around your neck and attach it to the bar in the sumo-dead start position. Stand up, extending your hips as quickly as possible, and see how high the bar travels. Plus, bear in mind that you have to hang on to the bar during the entire SDHP movement.

Some movements, like muscle-ups, are definitely a combination of the two; in this case, pull-push.

32/m/190

as rx'd

135# SDHPs are crushing. Pull to inverts weren't bad. Knees were bent through the up portion & straight during the down. 28:16

OK, today is actually a REST day for me, b/c I've been hanging at the local box and the last 3 days have been killer. 5:30 Fran (WithOut Dying) on Wed and yesterday I did my very 1st MUSCLE UP! (I am super stoked about that so I might just post that everyday for the next month! See my post yesterday. HA!)

But, I thought I might also add some science since the POD (pic of the day) is of a hottie.

We all often hear this: "I work out to look good, so I run, walk, swim, and do everything in my power to lose weight, but don't care about muscle: I just don't want to be fat!" The typical rant of a trad worker-outer. We know in CF that this does not produce optimal sex-specific outcomes. CF does! That is CF, by using functional movements, trains our body to look how nature intended it to - not to be an uber-skinny female or a super muscular male, but being functionally fit.

Interestingly, that is also what we (humans) find attractive in another person. It's a win-win if you ask me. Your training makes you develop functional preparedness and that makes you look better!

If you are so inclined, see my new paper for one piece of the puzzle: http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0009042

The think what I find interesting about this is that if you look at all the "girls" on the CF mainsite they all have great Waist to hip ratios (WHR) b/c they are training what nature intended them to. It is such a nice link between evolutionary biology and the benefits of CF. I am contemplating writing something for the Journal, but that might be overkill.

Anyhow, just my 2¢

SP

#95 ALX:
PLEASE dont tell me you interpreted "Pull to inverted hang and lower as slowly as possible"
as meaning you lower the bar slowly after the SDHP???

as rx'd

m/45/200#/6'3"

scaled to 95#
sub knees to elbows

18/15/9/6/3

it is a push because the force is generated through the ground by the legs coming into a stretch-tension relationship with the ground and generating Acceleration on the BB. Gravity wants to keep the BB on the ground. To overcome the G-one must push against it. If one can generate enough force against the object the "pull" with the arms becomes more of a "follow thru" or guide to bring the bar under the chin.

41/m/176cm/73kg

SDHP:

Of course the SDHP is a pulling exercise, just like the pulls in olympic lifting.
BUT, as Coach Burgener put it in one of those old videos, it's helpful to think of it as "a violent extension against the ground". While you are pulling the bar upward you push with your feet against the floor and extend your hip.

Impressions:

That was a lot of work for me. I tried the SDHPs with 60kg (135 pounds) but had to scale down to 50kg (~115#) after a few reps because it was obvious that my form started falling apart already under that load.
Did toes to rings and pulled myself up to full inversion from that position. Lowered myself off with one leg straight and one leg tucked to my chest for most of the reps. Experimented with both legs straight (free fall...) and with bent hip.
I know this wasn't for time but I timed it anyway. In a steady pace, without rushing it, it took me 43:50.

Good luck to everybody who tries this as rx'd.

M/64/198 Push with the legs, pull with the arms- if tht isn't it, I haven't a clue.
21-18-15 (out of time- and running out of energy) rep rounds of:
89 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible (slight bend to arms due to height of rings)

I was right--it hurt at 0530- and 0600, and...

m/26/6'1"/218#/20% bodyfat
Day 5 back on Xfit

(Buttercup) 12-9-6-3:
25 lbs SDHP
knees to elbows

SDHP: Push v Pull

My thinking on this is that SDHP = push because the power and energy is generated primarily from an explosive thrust upward from glutes, quads, lower back and a powerful thrust outward in the hips. The Pull IMHO is a byproduct of the power generated from the push mechanics of the exercise. In a similar way that a KB swing is a push: we don't really lift the KB overhead with deltoid force or energy, but rather guide it by using those muscles from a powerful thrust in the legs and hips. SDHP seems very similar, except in place of the arc trajectory associated with a KB swing, the SDHP trajectory is a straight line from shin-to-chin. My understanding was that if you are pulling hard with your shoulders/arms you have lost the power coming from below: legs and hips. In fact, one might measure (not sure how) the degree to which pull creeps into a series of SDHPs. That is, as pull increases there is probably a corresponding decrease in power (or reduction in Phosphagen and Glycolytic "engines" in the legs) and/or a transference of those engines to the upper body (Pull systems).

Just my 2¢

26/m/5'11"/215ish
SDLHP's as rx'd
Pull to invert and lower...bent legs on way up, straight legs on way down...interesting...

I wont't be able to get this WOD done today I have a PT Test. I'll bust this one out this weekend.

Ok, this is what I got. SDLHP Sumodeadlift is the push till hips are fully extended.

The ''High pull'' starts after the hip drive is over nad you used the upper body to pull with the momentum created from the ''push'' to ''pull'' the bar to chin.

If you ''push'' enough, the pull is minimal.

So it is a ''Push'' ''pull'' movement.

So should it be called a Sumo dead ''PUSH'' high pull?

Crossfit Sri Ram Ashram, India
None could do the 135lb SDHP. We agreed to do at least more then ever done before in a WOD.
The boys traded off between some sort of inverted whatever and toes to bar

Uttam and Gautam 50kg

Arivnd and Bachendra 45kg

Before returning to college Vijai did
Lynne - five rounds for max reps-body weight bench press and pull ups.

Vijai's total
Body weight bench press - 49
Pull ups 215

Can't do pull to inverted in my gym.

Did SDHP's with 40kg. Then GHD sit ups (30 x 3) and tricep pulldowns.

****NEED ADVICE****

I'm doing unit PT this afternoon with my soldiers and I plan on doing Tabata Something Else, given the minimal requirements for equipment. However, i still don't have a great solution to substitute the pull ups, since there aren't enough bars. (There's not even enough to do 1 on, 1 off for the pull ups).

Any recommendations? Buddy exercises would suffice (ie. One guy works, the other assists, then switch)

Thanks for any ideas!

Scaled heavily today and glad I did.
12-9-6-3:
95# SDHP
Pull to inverted hang.

Going to be sore tomorrow

Oh yeah, and rowed 500m in 1:43 because I finally found where they hide the rowers at my gym....

m.23.175

This may be a little outside the box thinking...

What push is to pull; explosive hip extension is to a slow controlled hold.

During the workout I just kept thinking about how this two movements work really well together, and are polar opposites just like a push and a pull.

Love these wods.

SDHP as Rx
Subbed Knees to Elbows for Inverted Pull
22:35

29/M/6'1/230

M/34/165
SDHP's: 115#
Used rings for pull to inverted hangs

Those Aussies look scary. Very scary.

did 21 sdhp's at 135lb, and decided this workout wasn't for me. turned into more of a metcon:

For time:
21-18-15-12-9-6-3 rep rounds of:
95lb sdhp
situps

12:32

SDHP - 95 lb
(21-18-15-12-9-6-3)

straightarm pullovers 35 lb
(same reps)

pullups
same reps

That Aussie video was fantastic!

I'm new to this, especially the Olympic style lifts. I scaled to 105# and had to stop and breathe on my way to 21, 18, 15 and 12. It was a great workout when combined with the standard warm up.

One question: Where am I supposed to feel the SDHP? My mid to lower back is tight, quads tired etc . . . where should I feel the exercise if I'm doing it correctly; i.e. correct form? (oh, and I did look at quite a few instructional videos before I went and did my best to imitate what I saw)

Thanks in advance for instructing a rookie.

Hows is the SDHP a push?

My intuitive, uninformed response would be that parts of the body are moving away from each other: feet, hips, shoulders. To me, when parts of the body move away from each other, that constitutes a 'push'. By contrast, the 'pull' component (parts of the body getting closer to each other) would be the hands moving up, toward the chest.

It may be an oversimplification, but it makes sense in my head. Anyone care to tear it apart? :-)

Not sure if I'm looking forward to this or not...
Cheers all.

I think it's a little arbitrary to use the term push or pull when lifting the bar from the ground opposed.

The industry has standards for 'push' and 'pull' that are clear cut for the upper body b/c both terms make more sense when applied to upper body movements in most cases.

Sagital Hip & Knee Extension at the start of the SDHP is generally looked at as a 'pull' just like a deadlift is considered a 'pull'. You can just as easily argue that you're pushing the ground away from you so that could be the answer here like many have already said already.

However, if we look at the muscle grounds responsible for 'push' in the upper body, Shoulders, Pecs and Triceps to name a big ones, we see large Shoulder action in the High Pull portion of the SDHP.

So maybe the fact that the SDHP involves a upper body push muscle group as well as a deadlift (pull) makes the SDHP part Push and Part Pull.

Cool Question

Good point Blair. While technique is paramount on the P2HS, the snatch of basic gymnastics, the front lever is more like the...

deadlift? horizontal row?

For time:
21-18-15-12-9-6-3 rep rounds of:
60lb sdhp
situps

13:49

Had to sub knees-to-elbows for the inverted hang.

Used 50 kilo for the SDHP

I feel juiced, I love anything deadlift related!

m23/6'1"/163 lbs

Wow!

Running up a mountain of sand would KILL me!

Is this for time?
Please let me know.

#129

No, this isn't for time

I love this one. Reminds me of when I was a kid on the monkey bars. Unfortunately I don't have access to a pull up bar (garage gym, to cold outside to hang on a tree). So with all that said is there a comprable sub for the inverted hang? (cause I really haven't found one in the comments)

You get the power from opening your hips (pushing them forward) to perform this movement.

Almost my one month anniversary with crosffit. Did the SDHP @ 135, but did knees-to-elbows instead of the inverted hangs (I didn't even know where to begin). Whoever said this workout was going to lack intensity is crazy.

CF day 4:

Scaled to 95# (fractured my arm before, and even 95# was hurting it
15-12-9-6-3

Bars at my gym wouldn't work with inverted, so I did knee to bar, then lowered as slowly as possible.

Great workout, but I think I could've pushed harder on the SDHPs by more sets. I definitely learned not to push too hard with the "push," as I cranked the bar into my chin.

My observations on the push/pull discussion so far

1) If you think you are moving the Earth, you have a hyper-inflated self-image bordering the Napoleonic.

2) Some clarity to the push/pull question is found when you ask "against what am I pushing/pulling?" The answer is resistance. (gravity is the usual culprit, though it could be elastic bands)

3) the rest is deciding what is the physiological transition point between a push and a pull: I present the shoulder joints. If this is correct then if we are moving a weight against resistance toward the shoulder joint (or the transverse plane of the shoulder joints), it is a pull. If we are moving a weight against resistance away from the shoulder joint, it is a push.

4) The Squat is still a push, because the resistance wants to push the weight toward the shoulder joints which are between the bar and the ground.

5) if the above are true, because the SDHP moves against resistance towards the shoulders and ends below the shoulder joints, it is a pull.

Let the game continue!

I love this pic. LOVE IT!
The colors are awesome.
Great job on the photography!
Make me a poster. A big one.
I'll add it to my wall of WIN.

All I can add to the push/pull discussion is that things go a lot better for me on numerous lifts if I just focus on snapping the hips open and not thinking at all about my arms. The arms follow along like the caboose on a train. This is true for cleans, push press, push jerks, SDHP, snatch. On the olympic lifts you have to think about opening the hips and then immediately pulling them back down again, but either way the arms just follow along. It's true of rowing, too. I think of rowing as "kicking" more than pulling - KICK pull glide, KICK pull glide, etc. Hope that helps somebody.

There are a few people who have it right so far with regards to the push/pull. There is no such thing as a push. Muscles can only contract and relax. They can't expand under their own power and that is why we have opposing muscle groups. The only thing a muscle can do is pull. However, I get what they are trying to say with the whole push thing where you can mentally think about trying to push with your feet, but technically that is incorrect.

pull by definintion is: to draw or haul toward oneself or itself, in a particular direction, or into a particular position

push by definition is: to move (something) in a specified way by exerting force; shove; drive:

The SDHP is more of a push because we are moving an object from the floor to the chin in one motion. First closer to our center of mass and then away from our center. It is no longer a pull as the object moves away from our center of mass.

Am I close?

as Rx'd (legs bent a bit, not very slow coming down)

I came at this SDHP discussion from a different perspective. I coach collegiate rowing, and we always consider the rowing stroke a Push exercise. We think of it as 90% pushing motion with the legs with the last 10% being the draw in with the arms. We coach the same technique on the rowing machine as well. It makes sense to me that if the SDHP is the standard CF substitute for rowing then the CF brains must think that the motions relate somehow. Based on that I approach the SDHP the same way I do the rowing stroke, with a strong explosive push from the legs and hips with just a touch of pull on the arms to draw the bar all the way in.

wow cant wait to try this one

SDHP- 95lb 18, 15,...3
Inverted 12, 10, 8, 6, 3, 3

this one may hurt a little

Light Fran (65#) 2:28
then..
135# SDHP / Inverted pulls as rx'd

takes like 30 minutes, its a smoker.

2010-02-05: 135 most weight ever used on SDHP's. Sets broken at(8,7,6)(8,6,4)(8,7)(8,4)(9)(6)(4) Focused on "pushing" with legs and hips. Felt good. Note: Need big 25 plates for 95lb SDHP to bring bar up from floor same as 135. More comfortable and can lower hips better. Inverts: D not lower far.

Shredded my deltoids. My hear rate was a little jazzed up on the first few sets.

switched it up; 5 rounds for time, 7 reps of 115lb sumos then 7 burpees. 9:29. thanks to the motivation of my unofficial cf coach lori! i woulda quit after the 3rd round

A big explosive push with a slight pull,that is my simple way of elaborating.I'm still not sure if we are suppose to follow rep scheme for inverted hangs,the way it reads i would say yes.If that is right,maybe that is why they do not want us to time it.I'm gonna follow rep scheme for both..can anyone else share their idea about reps on hangs? Thanks.

INVERTED HANG SUB!?!?!?!?!?!? anyone???? please????

Combi WOD:

Scaled weight to 100#.

Dash to help heating contractor hook up hot H2O heater for barn and fill tank...

Dash to rings to attempt inverted hangs.

Dash back to heating contractor; attempt to break up ice in frozen garden hose (x3)...

Dash back to 100#...

Rinse, repeat, down thru 3...

Good thing wasn't for time...our hoses and even the empty radiant floor had slush in it (from condensate?)...

My Power Flex water heater is RUNNING!!!

CROSSFIT BARN HAS HEAT (or will by Sunday), COME ON OVER!!!!

switched the workout alil bit. 5 rounds for time, 7 reps of 115lb sumos then 7 burpees. it was a killer! i couldnt have got it done without the help of my un official cf coach lori!

95# SDHP's were not happening for me let alone 135#! Shoulder was SCREAMING with that motion.

first round with 85# and a few at 65#...felt like nothin' after coming off the 85# bar!

Did remaining with a 2 pood KB...easier on the front part of my shoulder for some reason.

Warmed up with some bar inversions but decided to go with toes to bar keeping legs straight every rep.

I still feel beat up from "Kelly" and February Painstorm WOD.

scaled to a 2 pood KB for SDHP. Right shoulder was having nothing to do with heavy barbell SDHP.

Warmed up some bar inversions and wound up doing toes to bar with straight legs every rep.

M/42/5'11"/180

Subbed:
--115# SDHP
--Toes to bar

Did 21-18-15-12 and then stopped because I ran out of time.

M/29/145lb/5'6"

subbed 105lb SDHP. love the gymnastics today. except for the lactic acid burning in my forearms and ever weakening grip, it felt like being a kid back on the monkey bars. tons of fun.

scaled to 95 and started at 15 reps

should have upped the weight for the little reps i did.

M/35/173

Scaled due to shoulders still sore from last week....

SDHP: 15 (115), 12-9-6-3 (95), then 21-18 (45)
InvHang: 15-12-9-6-3, then straight leg lifts 21-18

One of my goals for the year is to be able to do a full month of non-scaled back, Big Dawg workouts. Back to day one after this workout.
Push or Pull, call it what you want. I say it was a kicker!

HA! No way I can do those inverts so I had to take that out.

Worked out at home today since we're expecting a bad snowstorm so I could only do 20lb SDHPs; wanted to do 45 lbs.

21-18-15-12-9-6-3 of 20 lb SDHP
Then 40 situps

Feels good.

CFWU x 3 (94lb asst pullups, unasst dips + 46lb asst dips) -- started breaking sets again b/c of the unasst, but i have to build up to full sometime or other

95# SDHP

knees-to-elbows

boy howdy did this suck, even scaled down! all sets broken, but I got through all 84 reps of each exercise. These workouts make my local YMCA a very frustrating place to workout.

Second try at a Crossfit workout. Could not get the 135, had to back it down to 105. I was totally sucking wind, but managed my way through. After that threw in some 10-10-10-10-10 pull ups with matching dips. I am glad I can walk even after the great session at Crossfit Champions yesterday. The real test is how my shift tonight goes.

Scaled as follows: 105#, feet/shins to bar, 15-12-9-6-3

SDLHP is *waaaaay* easier when you think about it as a push. Awesome insight on that! Thanks!

First time doing anything "gymnastic" on the "bar" (crappy smith machine bar set as high as it would go...about 5.5' Laaaaame), but felt pretty good. Had very little control on the negatives, but presumably that will come. Nice!!

need help--57 year old crossfit "lurker" for past year or so. drank the cool aide, like it, just about ready for a cert class. Need help with MUSIC--ready to change ipod from classic rock to whatever you guys play with the videos (punk?). Esp like one on the video on Intensity--sounds like "we're not going to die, we're not going to die". Can any of you youngsters help me out here??

SDHP RX. Definitely one of the movements I'm not too confident in. Reviewed some of the videos and today was feeling very strong/confident. Always need to remember hips, hips, hips for that power.

Inverted Hangs were definitely funky. Singles for the most part. Did 3s on the last two rounds. I'm sure they were ugly, but I tried my hardest to stay straight and rigid the whole way. UGLY!

My hands are hash now...just as UGLY.

Aloha,

Jordan

Those Aussies look tough as nails, but is it just me that thinks the judges were pretty lax on ROM for a qualifier? Pull-ups weren't chest to bar, dips were barely 90 deg, burpees weren't chest to deck...though I guess all of that is ok unless the judges specify...

I dunno, anyone else have thoughts? Maybe I'm just bitter cuz I was getting dinged today on not fully extending my hips on box jumps.

Had to skip this one.
"300"
25 Pull-ups with 60# assist
50 Deadlifts with 110# barbell
50 Push-ups
50 Box Jumps
50 Wipers with 110# barbell
50 Clean & Press with 35# dumbbell
25 Pull-ups with 60# assist
24:15 Personal record!

34 yom 225 bwt

crunched for time so did:
21-18-15-12-9-6-3 of:
135 sumo deadlift high pull (above chin)
knees to elbows
time: 21:20

tougher than i expected.

SDLHP:
75# rounds 21 & 18
85# rounds 15 & 12
95# rounds 9, 6 & 3
No rounds broken, reps slow, worked on proper form.
Slight pause at bottom, no bounce.

Inverted hang...nope:
Knees to shoulders then declines to chest.

Followed with G/H back ext 25# plate cradled to chest, 10 reps, 3 sets. Slowly.

Laura f/47/5'7/150

“Kelly”
5R: 400m run
24” BJ
12# WB
=26:16, PR PR PR!! YAY!!

Another wod that leaves me giddy with energy. Love that feeling!
Fit Mom- I saw your time with the 20# WB- WOW! Awesome girl!!!
Erin

Took about 2 hours to complete because of classes. Tried to complete as close to good form as possible. Had to sub 115 lbs. on the SDHP. Shoulders are exhausted.

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

done. Sumos were better then I thought. I did no less the 3reps, some 4's some 5's. I focused on the hip drive and not speed(like I coud do 135lbs fast)It was a good exercize.
But my callouses HURT!! The sumos and rings did a number on them.

Rings killed my forearms and core.

I did find that when inverted as I dropped if I turned my hands out a bit as I went down I didn't bend my arms.

RTFQ. my training partner has now deployed and i am on day 4. still trying to work out what everything is, missed the pull to inverted (didn't know what it meant) must try harder and RTFQ.

Ste
BFPO

21, 18, 15, 12, 9, 5, 3
95 lbs SDHP
Situps
After complete did 2 , 1min planks.

m/27/188/6'2"

Good one!
When I started CF about 6 months ago, the first workout I can across was "300". Maybe bad research by me (mainly youtube etc) but I though that it would appear on the main site now and then but that has not been the case. Does anyone have any thoughts about this?

Glad this one wasn't for time. Was able to do this as rx'd, but the inverted hangs were tough. I had to break them into sets of 2-4 with about a minute rest in between. Didn't have to much trouble with the SDHP but still, my core is aching after this WOD.

As rx'd. Impressions:

-135# is freakin heavy for SDHPs. I focused on hip drive every time, but getting it up the last few inches was a struggle.
-Lowering 135 from that position is not real fun either - I had to use hook grip or I would have dropped that thing.
-Easier time getting into inverted hang this time, but did not try getting into it with straight legs.
-Felt more stable at the top of the hang, but could not lower slowly.
-Broke this up mostly 3 sets per round (7-7-7, 6-6-6, etc.) with plenty of rest between sets.
Good thing this wasn't timed. I took almost an hour to finish.

21,18,15 115# sdhp Pull to inverted hang and lower as slowly as possible

22 of 200 in 2010

Anyone know the name of the track playing on that Aussie vid?

Subbed 115 for SDLHP

Never really got inverted, but got my toes past the bar on every rep.

44 minutes..... Yikes

RJ #122-
If you're doing them right, you should feel the SDHPs in your hamstrings and glutes since they should be doing a majority of the work--this is primarily a posterior chain exercise. Your lumbar spine may get tired from being in constant isometric tension, but if it's getting sore that probably means you're losing lumbar curve and putting yourself at risk for injury. Your arms and shoulders will also get tired if you're relying on them rather than driving with your legs.

Jake #171-
The 300 workout is how I found out about CF too but it's not an official CF workout. It was used as an assessment by the personal trainers who prepped the cast of the movie--some of those trainers had backgrounds with CF in the past but broke off to do their own thing. I'm not going to mention their names because that would probably get this post held up in the filter, but it's easy enough to find with a little Google searching.

Looking Awesome Joanne!!!

Push= moving the load away from the centerline of the body

Pull= Moving the load toward te centerline of the body

Since it wasn't for time I did 21/21/18/18 then went to BJJ. I then came home and finished it off. Not sure I would call my transition from inverted to hanging slow but, I did my best to keep my body and arms straight.

It will be interesting to see what part of my body is sore tomorrow.

F/41/5'6/160
SHDL 95#
subbed K2E

95-100lbs, subbed something between crappy toes to bar and crappy K2E, will work on!

I had to scale this workout way back. Used 95lbs on the SDLHPs. It was also tough to make sure I didn't hit myself in the chin with the bar too hard -- may have some bruising.

As Rx'd.

Played with the inverted hangs in warmup, then did the following:

box squat 6x2 @115 lbs. jumping in the air;
box squat 3-3-3-3 185-205-205-210;
snatch grip deadlift 1-1-1-1-1 275-315-335-355(f)-355(f);
high pulls, 3 reps each of snatch grip, sumo grip, clean grip, all at 135 lbs, I think 4 rounds;
"Grace" rx'd weight, but not for time, just reps;
wall running, 3x20 reps.

Did this in between classes, took a while. Form got better as I went, used 53lb kb for sdhps.

22/m/199#

Never done inverted hangs before, and still semi-nursing the shoulder. Scaled SDHPs to 115#.

SDHPs 15-12-9-6-3
Inv Hangs 10-8-6-4-2

Looking forward to working on the hangs in the future!

M/22/167#/6'

Scaled the SDHP's to 95# due to the fact that my shoulder's been feeling really weird lately. Good WOD, I really felt it in my lats.

Okaaaaay... the exercise I hate most, SDHP!!!
Worst WOD ever, HATED IT!!! But I finished in about 18min.
ARHGAHGRAHGRAHRGAHRAARHAGRHAGRAH

Then you prolly got alot fitter for doing this WOd Joel.
Good job on hitting something you hate.
Who knows, the SDLHP may become one of your faves...it did for me :)

M/50/153/1-1-06

Lots of unfamiliar movements here today.

Lil'Bingo and I subbed two days of surfing, not for time.Mid-line stabilization. Agility and coordination. Posterior chain recruitment.

Learn and play new sports and games...

#180-
NP,
The midline frontally or transversely? If the midline is the waist (transversely), then by your definition a hang clean is a push (moving away from the midline)

My first comment #133 won't go all the way to a solution, because what about movements like ab/adduction of the legs only, are they push or pull? If however the hands are involved at all, the shoulder joints still seem to be the best reference point especially in a frontal plane movement like the HDSP; the weight is pulled against resistance to the level of the shoulders regardless of the joint movements required to pull it.

Further comments?

Reality shoveling:
Free your car every hour on the hour for 36 hours.
Post inches to comments :D

Had to scale:

SDHP ask rx'd

inverted hang-->did knees to elbows as a sub.

my forearms are toasted!! Wow anyone that did this as Rx'd gets an award in my book.

23 / M / 5'9" / 135lbs

Griff
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

15:44

I lost about four seconds tying my shoe...

My feelings on the SDHP as push is that as all ready said today you push through the ground and explode up no doubt that there is some pulling involved if there wasn't I really don't see the bar getting to below the chin...however I think the point they are trying to get across is that the SDHP is more of an explosive push and then a little bit of a guiding pull, an I think you will see that today if you try pull most of 135#'s to chin with out using a big push from the legs not saying it can't be done however I know I'd probly tear a bicep trying lol.

Scaled to 115# and 125# on SDHP

As Rx'd great wod...

SDHP's were all good and not too difficult however the inverted hangs need more work had to get into a pike position in order to get inverted and then coming down was sloppy and not always perfectly straight but they did get better as I went farther into the workout, they were also done on parrellel bars

21-15-9
sdhp 75lbs
kte's

for time

6:57

hot pic.. love it :)

cfwu x 1

w.o.d.

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

Played around with this one for about an hr.
18 through 3 of SDHP 60#
rest was attempting the inverted lower.
Attempting is the key word here.....very hard!

#196--I agree. My legs pushed my upper body and the bar most of the way while my arms finished the motion up to my chin. It's almost like if you could imagine a thruster originating with the bar at the ground. The legs put most of the movement into the bar while the arms finished at the end. A very different motion from a standard deadlift followed by pulling the bar from waist to chin.
Just my take.

Looks like Ontario is gorgeous this time of year

Sumos as RXd @ 135
3 sets of 10 on the inverts following Sumos

1st time doing the inverts

Goood work out

6ft 195 32yrs

Planning a trip to Ontario!

m/38/76/210

as rx'd

Thank God that wasn't for time.

The Push from the floor generates momentum that assists with the upright row. Great full body movement. A true Push/pull routine.

ran 2 miles on treadmill 19:27

cfwu x 3

135 lbs sdhps 21/18/15/12/9/6/3
sit ups

As Rx'd, though my form sucked on the inverts

oof....tough one,

7-7-7-7-7-7-7 of 95# sdhps
21-18-15-12-9-6-3 cable pulldown/pressdown

HAPPY WEEKEND

Timed the WOD, but Coach G didn't tell us to post time...so I won't

used 135#

I think of EXPLOSIVELY "pushing" my body up with my legs when I mentally picture performing SDHP, cleans, DL's, box jumps, OHS etc.

Sometimes I am holding/yolking weight; sometimes not

only did rounds of 21 and 18 short of time

did levers from tuck
sdhp fun but heavy.

m/18/5'11"/165

sdhps: 95 1st round, 105 for the rest
rings were progressive

i liked it. i thought it was a good wod. wasn't timed and it wasn't just maxing out deadlift or something when the wod isn't timed

25:39 first set with 135# scaled down to 95# for the rest of the sets. Inverted hangs were difficult.

WOD as rx'd,

SDLHP @60kg,inverted hang from rings,

Sumos,hard but do-able @60kg,probably would've been better to do at 50kg to maintain perfect form,but not too far off at 60kg.
Inverted hang,better than last time,still not straight up,or all the way down ,but good portion at the top,to half way,then collapse,forearms,back and arms feeling it ,from the rings and hands getting torn a bit,took 39.18 mins,did the sumos like a wod,and then took my time wi the inverted hangs,some really slow,others way too fast wi fatigue on them.

95lbs

cfwu x 3 + pullups

did the round of 21 scaled down weight to 60#

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
SDHP 65lbs x 5-5 95lbs x 5 115lbs x 3
Handstand push ups against wall to 3” stack x 2,1,1,1neg

Subbed 115lb SDHP
Pull to inverted hangs not very straight and lowered quickly
Foam roll after

SDHP 100lbs, inverted hangs on rings

33 MINS
AS RX'D
135 IS EASIER IF YOU USE LEG DRIVE
COMING UP WITH THE WEIGHT.
MALE 44 5'9 175

Subbed 115# SDHP

Did rx'd number of sets/reps.

Got much better at controlling my inversion which made the descent much more controlled.

Loved this wod. Form was weak but got much better as I progressed. Slow and control are the keys.

Missed last cycle due need for extended rest.

Steven M Playtec:

I enjoy your posts, very interesting. I seem recall that I have seen your paper referenced in a news article in the Globe and Mail....

Ronnieboy thanks.
I have published a few other papers, none related to body types however.

I am most well-known, if you can say that for what causes contagious yawning and my advisor and friend published a paper on how human semen can act as an anti-depressant. So we try to do some high profile media science. Now I am trying to get into fitness exercise science and its effects on the brain.

Used 95 for SDHP because I had not done them before. I should definitely do as rx'd next time. The inverted hangs were ugly :). They were more like hanging leg raises.

After WOD did 10 min jumprope and 5x40 sec sprint (about 40-60 sec rest between sprints)

5 rounds
7 x135lb power clean
7 x135lb squat drops
7 x135lb front squats
22 minutes

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (45# SDHP, GHDSU, back ext. to vertical), 1x10.

As Rx: No problem with the SDHPs. I shouldn't have a problem doing them at this weight in a metcon. The lowering from the inverted hang wasn't all that slow. Smoked the hell out of my lats!

C/D: handstand hold, 1:10.

Did 3 sets of hanging levers and L hangs after workout yesterday
switched to
20 mins amrap
6 reps 45 kg thruster
9 dips
12 pushups
got six rounds minus the pushups, 6th set of pushups took 43 seconds
95 lbs thrusters crushed me, felt like it might have been a bit far from my last meal of porridge bluberries, macadamias and cottage cheese 4 hours earlier.
followed workout with
3 sets
6 ghd situps
6 back/ hip extensions

SDHP- had to scale to 125lb
subbed knee to elbow for inverted hang
good wod. my lower back seems exhausted, not sure if its from knees to elbows or incorrect form on the SDHP

newbie

sdhp - scaled to 95# and focused on"pushing" with legs/hips. really changed this motion for me

subbed knees fo elbows for inverted hang

15-12-9-6-3

Scaled to 115#. Hands = toast. Fun though! Improving on the inversions, very slowly...

As RX:

I think the degree to which you hate this workout depends on the amount of effort you put into it. I @#$%! hated this workout. I found myself playing mind games throughout the levers, like, "no one will notice if I skip a few" or "I should just quit now". The more I hated the workout the more effort I put into doing the levers with good form. This of course led to a vicious cycle. :)

Thank you crossfit for making my body AND mind stronger.

Thanks Yago for coaching me through SDHP form.

BS 3-3-3-3-3 (185-205-225-245-270)
SDHP, Rx'd.
Scaled to tucked front levers.

As Rx'ed

Had to do the pulls to inverted hangs in the semi-tuck and tuck position.

That Joanne Mittelholtz is smokin' hottttt!

cfwu 2rds 15reps
back extensions
squats
pushups

21 18 15 12 9 6 3
105lb SDHP
inversions

Sidelined with tendinitis/bursitis of my shoulder, did physical therapy

21 18 15 12 9 6 3
115lb SDHP
knee to pullup bar inversions

this one was extremely frustrating for me. no problem with the SDHP but really struggled with the inverted pull-ups. think my core is still too weak after having baby 4 months ago.

Supp Olympic Lifting (W1D3 - 65#) Crossfit Journal #64
Muscle up skill development

Scaled today's WOD as lats were sore for several days after last WOD 20091211 with inverted lowers!

12-9-6-3
SDHP - 65#
inverted lowers only (done with rings)

male 51 or "older person" post 154, 6ft 210# as rxd. shoulders feel great.

Liked the WOD. Able to do the SDHP in broken sets. Scaled to tucked front levers.

As much a grip workout as anything else.

Did my best and was my first time with deadlifts! F/33/5'3"/108

Had to do inverters on bar and was terrible at them. I did finish though after about 45 min.

I'm moving to Ontario

...Maria only...Hans out of town on business...
Scaled the SDHP to 85# for full reps 21-18-15-12-9-6-3, my inverted hang stinks!..did half the reps 11-9-7-6-5-3-3, but legs definitely not straight on all the reps.
Good core workout for sure.
Predicted max deadlifts for tomorrow!

M/25/149#/5'7"

DNF - ran out of time with my schedule today.

Scaled to 95#

Did 21, 18, and 15 for total of 54 reps. At least I got more than half done. Good workout

WOD: 21-18-15-12-9-6-3 rep rounds of: 95lb Sumo Deadlifts with a high pull and Dips. Not Timed.

Ran 2 miles: 23:42 minutes.

m/19/5'11/155
scaled to 15-12-9-6-3 of 88lb SDHP,and subbed 10-8-6-4-2 of pull to inverted hang

pull was with straight arms,straight legs but bent body and lowering was more like a free fall than controlled. front levers are extremely hard.

I just realized I did this wrong...oh well...I don't have rings anyway and I can't do an inverted hang

Subbed 115 for sets of 21 18 subbed 125 for sets of 15 and did 135 for the rest

m/37/184/72"
SDHP as rx'd
Inverted hang 11-10-9-5-4-3-2

CFWoD 10

Did SDHPs with 40kg
Could only manage tucks on the rings

tried to do a pull to inverted hang today 06/02/10 and couldn't. can anyone let me know if there is something i can do instead to build my strength so i can do them in the future.

Cheers

Ste
BFPO

Should have scaled more and guess by not completing reps I effectively did. 135# SDHP had me seriously questioning my grip after the first set by the time I'd managed to crank out the 21 tucks (my form deteriorated quickly enough on these, if I'd gone for the proper inverts for more than the first few the entire WOD would have been quickly out of the window).

Bit disappointed. Made worse by having a couple of guys next to me deadlifting over 400# while my grip was already giving out.

No idea how long I was going at this before I packed it in on the nines but I know that someone had donea 30 minute Kelly during it.

Strangely confident for next time this turns up though. Strength gains are obvious target for time being, better grip will come with big deadlifts and maybe some farmers walks on quiet days.

Pack: 18-15-12-9-6-3
Sumo high pull was done with 55 pound backpack.
SDHP 6-5-5-3-2-1 done on a pullup bar.

Abit tricky to lift, didnt have more pounds to put in the backpack either.
The SDHP was a grip killer, had a hard time holding on. Because im new I had to scale it down, I will be trying more reps next time. All in all a good workout.

Got this one done... but man, it was not as easy as I thought it was going to be. Great WOD!

http://daimanuel.com/2010/02/06/sumo-deadlift-high-pulls-wod/

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

SDLUP at 30kg and Butterfly Abmat sit-ups.

No rings to do inverted hang and even if I did have rings, I would end up in a heap on my garage floor.

Not timed, it lasted a couple of Theory of a Deadman, Shinedown, Papa Roach and Biffy Clyrio songs.

Good Fun

Bench Press
45x5
135x3
Working sets
185x5
215x5
240x11

Rest then 10 minute AMRAP
10 pushups
1 dead hang pullup
10 butterfly situps

7 rounds in 10:15
Last two rounds subbed 5 ring rows for the pullup

sdhp as rx'd

inverted pulls/thingies----some mild piking, esp on way up, and some bent elbows.

did last night. all shoulder/trunk/ab mm sore today.

didn't race thru it, but was pouring sweat--and rings were outside in 30 degrees.

44:01

18-15-12-9-6-3
115# Sumos
16:10
Good workout
then
12 minute x trainer
then
20 K's to E's

p.s. this one ought to be 21,15,9 or 30,20,10 or something. 84 is a lot of inverted pulls. hope to god this one is never for time. last 12-15 inverteds were more sl out of control falls, than controlled lowering.

Humberto

Subed 80#
I was able to stay inverted for about .5 a second. By the end of the wod I could stay longer.

Karla
Subed 50#
Still far from being able to move to an inverted position. We need to find a sub that allows her to be better at it.

In general, the wod was very long. It took us 47:30 to finish it. We were toasted at the end, and we still had to go to my friend's wedding.

85# and back extensions. no rings or pull up bar.

If you're explosive on the SDLHP, the bar flies up to your chin and is weightless by the time it passes your chest. At the top of the movement your arms are just guiding the bar and aren't pulling at all.

F/27/4'11/124
45lbs 21-18-15-12-9-6-3
Knees to Elbows 21-18-15-12-9-6-3

M/29/6'1/183
85lbs as rx'd
Knees to chest rx'd

Did the invert with knees to chest, after the first round most the time I jumped to upside down and lowered slowly.

I could not even do one "pull to inverted hang" :( Maybe I need to work on pull-ups?

SDHP w/44 lbs - 21 reps
flat sit-ups - 21
SDHP w/44 lbs - 18 reps
flat sit-ups w/15 lb dumbbell - 18
SDHP w/44 lbs - 15 reps
flat sit-ups w/20 lb dumbbell - 15
SDHP w/49 lbs - 12 reps
decline sit-ups w/20 lb dumbbell - 12
SDHP w/55 lbs - 9 reps
decline sit-ups w/25 lb dumbbell - 9
SDHP w/55 lbs - 6 reps
decline sit-ups w/25 lb dumbbell - 6
SDHP w/55 lbs - 3 reps
decline sit-ups w/25 lb dumbbell - 3

29/M/142

BrandX "Pack" scaling
Scaled to 18-15-12-9-6-3 of
95 lb SDHP
Inverted pulls

SDHP felt great, could have gone a bit heavier. Really focused on good form by using hip extension and explosive leg push to drive the weight up. SDHP is a pull that is really a push because it's the explosive push from the legs that moves the weight up, not a pull from the arms.

Inverted pulls- I can do them with just a slight bend in my arms and legs. Felt good, I'll work on straightening everything out more as I develop this skill.

kept legs straight during pull, tried to keep everything straight coming down (tough)
Did SDHP with 2 pood KB (all I had, unbroken).

cfwu x 3 (+90 pushups)

scaled sdhp to 95 lbs

48 - 6' - 215#

As RX'd:

Almost didn't try this one... was a little psyched out... boy are my lat's sore already... No DOMS here!

m/41/174/5'10"

5 rounds for time 19:17

500m Rowing
7 - 90lb dumbell thrusters

Harder than I thought it would be.

It's a push,because if you look at the joint action at the shoulder it's pretty much the same as any OHP movment

135 lb sdhps are heavy. Subbed toes to bar with a very slow negative. Just did 12-9-6-3. Different type of wod, for sure.

Holy crap batman, that was high on the suck factor
as rx'd. Wow!!

Really interesting combo, enjoyed learning the hang thing as I went. Have no ability at this point to arrest my descent but it's still cool getting upside down.

m36/173/5'8

as rx'd, took forever because they said I could!

m/45/74"/214
Scaled=115lb; inverted=L shape
Otherwise as rx'd

what a tough workout - 135# sumos are tough stuff - really teaches you to use good form.

The pull to inverted hangs needs lots of stable midline control. I think I began to get the hang of it near the end - key is to stabilize the whole body before going inverted and to maintain this stabilization for as long as possible.

Never quit

man my hamstrings are still crying from that one. only used 95 lbs. That was enough.

had to take the next day off.

SUB 90# sp

64:46

The inverted hangs made me feel sick after the first 21. I couldn't decide if I wanted to passout or vomit. I was seeng stars and turning green.

Sub 95# and sets of 12, 10, 8, 6, 4, 2 (with matching pushup sets between).

M/29/72"/218

21 (135lb),18-12 (115lb), 9-3(135lb)
sdhp, L-pullups

AS rx'd

39:50

21-18-15-12
95 lb. SDHP
Lateral Leg Raises

Only have 95 lbs.

otherwise as rx'd

*used 55Kg for thrusters= 121 lbs
thats why it felt so hard

Scaled: started at round of 12. SDHPs went well, but had to bend arms and legs on inverted hangs.

As Rx'd:

Completed

Shoulders = dead
SDHP's = easy

I have the muscles of an 8 year old bully-victim. Basically did sumo's with a 55lb barbell. Instead of pull-inverse thingies, I did leg raises. I was significantly sore though, so thank you for that! Topped off my pre-bed snack with a yogurt/almond milk and banana shake + 2 scrambled eggs.

Started w/21 SDHP @135# Heavy, couldn't control descent

Scaled to 15-12-9-6-3 of lower from inverted hang & SDHP w/135#

Lowering under control w/o bending/piking was tough. I think I had 1 really good one and it was my second to last one! The last one was practically just a swing. Back side of the triceps feel like they're on fire today.

Impressions - 135# is heavy to lower, but fairly easy to raise... a few times.
I'm heavy and locking my heels together to create one solid midline while pointing the toes out (a tip from the Pilates instructor I did this with) seemed to help.
Gymnasts have impressive control of their bodies.
Negatives leave you very sore.

M/41y/68"/160# GEORGE
As Rx'd. 22 F outside. 32 F in garage gym.

I know it was untimed but I did it in 1 hour and 3 min. By the 3rd round I felt how the SDLHP is a push: Sort of like a KB swing. I was surprised that the SDLHP at 135# wasn't too heavy. Nice working on the posterior and anterior chain.

did it at:

90# SDLHP
situps

with shoulder presses as warm down/strength

90x5
85x5
75x5
65x5
45x5

18-15-12-9-6-3

95 lb. SDHP
pull to inverted hang & lower

noticed myself pushing with my legs more on SDHPs throughout the workout. as shoulders and forearms got tired from inverted hangs, i naturally started to drive more with legs and hips to get the weight up on SDHPs. good lesson

Regarding the SDHP elaboration, check out Newton's 3rd Law. Every pull is also a push, every push is also a pull.

SDHP
21-95#
18-105#
15-110#
12-115# (failed at 7 and dropped back down to 105#)
9-105
6-105
3-115

Did 4 inverted hangs, then switched to Knees to elbows as it took me 55 minutes with this. Needed lots of rest breaks.

m/41/169/5'9"

21-15-9-3 rep rounds (skipped 18-12-6) of:

135 pound SDHP
Pull to inverted hang and lower as slowly as possible

Killer WOD; had a few more in me but certainly not another 36 of each!

EJ
M/36/170
DID 21 ON STRAIGHT BAR
DID 18 ON RINGS
CALLED IT QUITS
EJ

Excuses excuses! Shoulder wouldn't handle 135. Cieling too low for inverted hang. So:
21-18-15-12-9-6-3
95 lb SDHP
Tows to bar
Due to scaling, WOD was for time to maintain intensity: 22:15

26/m/6'/180lbs

First time doing this excercise.

Set 1: 65lb
Set 2: 65lb
Set 3: 75lb
Set 4: 95lb
Set 5: 115lb
Set 6: 115lb
Set 7: 115lb

scaled to:

115 SDHP, knees to elbows (seemed cheap).

lower back is in a lot of pain.

snow angel

Inverted hang reps scaled down to
15-12-9-6-3
SDHP as rx'd broken into 6's

Spent about 45 minutes on everything.
Couldn't really hold the inverted hangs much, but feeling it from trying anyway.

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

Good WOD
First time with the inverted hangs....try to get 3 in a row next time...

115lb sdlhp. took 58 min! next time start at 18 reps if short on time

M/40/5'6"/186

Didn't scale anything - but took FOREVER to finish... probably close to 90 minutes.

Did the inverteds on rings. At the end of it all, my grip was worthless. What a great way to fry the forearms.

Scaled to 90 on sdhp, ghd situps. About 8' then left for Belgium trip.

95lb SDHP
Knees to elbows on the rings
Went from 18 to 12 reps skipped the 15
Felt very weak with this workout but loved it anyway.

Did the workout. Different, tend to want to do it fairly quickly. Can't get up without piking and some arm bending.

@ the sweatbox
as Rx'd

wod was very challenging but
def. sucked!! Inverted rows were
definately tough too keep form...
135 lb sdhp were heavy but was able
get'em done especially when working with
two psycho animals (deezy and myagai)
...wod was not close to being
a fav. but something nice for a change!!

Completed this WOD. The SDHP were challenging at 135# and was beginning to lose grip strength from holding on with the inverted hangs. I was beginning to feel the burn along the anterior delts too. The inverted hangs are not at all close to an exercise I like. It definitely worked on my forearms to hold on and the triceps to keep the arms extended.

"Mrs. Miyagi" needed assistance to get upside down with each inverted hang, definitely challenging for her since this is her first time doing that exercise. She also scaled it down to 65# SDHP. She did well!!!

PS...thanks Slegge (comment #316)

This was terrible. It took me forever. It hurt a lot. 95lbs SDHP. Crappy front levers.

Completed as RX'd.

By round 2 I was doing both exercises in groups of 3 reps with about 30sec-1min rest between. The SDHP just fried my forearms which made it much harder to do the pull to inverted hang. I was piking in the middle on the way up on the inverted hang until the the round of 9 reps and then I was bending at the knees more as well. I managed to stay completely straight on the way down though throughout the sets. The pulls to inverted hang also fried my lats. Overall it took around 45 minutes total and I'm going to be very sore tomorrow.

I was suprised to get the 135 sdhp's. They are not my favorite exercise. The inverted hangs were pretty tough considering my grip was shot. Did this my two boys, Miyagi & Sledge! Couldn't of done it without them. It was a different kind of w.o.d! I probably would like to do this again in like 18 months.

Bye-Bye now!

Yeah Baby! We missed you Birch!

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

The whole thing just felt weird!

21-18-15-12-9-6-3

135 lbs sdhp
strict pull-up

(hard to do inverted hang on iron gym! ... washer and dryer get in the way)

I started at 18 reps SDHP with 115#
Pull to inverted - too wierd! I messed around with that for quite a while, bending at just about every joint on the way up. Then I just did rounds 15-12-9 of each but ran out of time.

As rxd. Man up WOD. Next time, time it.

used 45# sdhp and still took about an hour, hard work, but fun

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull SUB 95 pound
Pull to inverted hang and lower as slowly as possible

subbed 95lb sdhp and L p/u

Missed--sick.

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
Completed as Rx'd

Okay. This was tough. Difficulty was dependent upon the amount of effort put into that inverted hang. Trying to stop at the lever each time was tough and resting long enough to maintain max effort made the exercise take about 2 hours. The 135# SDHP's seemed almost pointless, but my shoulders were aching by the 12 rep set.

95# sdhp and situps

watch stopped, somewhere around 12 minutes

m/36/5'9/179
CFWU-3. Reg. Superman. Burgener. DU
SDHP: 21,18,15,12
Inverted swings: 21,6,3
Worked out for 40 min, then had to get to work.
SDHP - Push from floor w/heels, push knees back & out, push hips forward. Keep bar in same plane.
Better job on inverted swings. Body more planked. Still need to get more vertical. Best I did was about an 11:30 instead of 12:00 position.

impressions? sdhp's done in sets of 6-12 and levers done in 3-6 at a time. grip tired, neck hurts.

WOD as rx'd (pullup bar not rings at globo, CF closed today) in 32min or so.

had trouble keeping body straight and controlled, but i think that's the point of doing 60 or so levers in one workout.

then did pec fly's and rear delt superset on machine...since i was at the globo.

later,
b
m/33/5'8-1/2"/165

SDHP - ar rx'd but broke up into sets of 6. can do more at a clip next time (did the 9 rep set straight thru)

inverted - sets of 5, horrible form...

32/m/5'8"/175

completed as rx'd
harder than it looks

Wasn't happening as rx'd with the factilites and gear I had. Sub'd 95# Sumos and ring dips: 9.11

Started with 135# SDHP and felt a pinching on the right side of my neck on 1st and 2nd so that ended that. Moved to 95# for the rest.

21-18-15-12 with a tuck position on rings and by that time my grip was shot and the fear of falling while inverted ended this WOD

Scaled to 15-12-9-6-3 reps
135 pound Sumo deadlift high-pull
Pull to inverted hang -- bent legs and hips

115 lbs for sdhp
21, 18, 8, 6, 4, 3, 2 for invert

CFWU x 3 Std,
#95 lbs on SDHP

Inverted Hangs
15-15-15-12-9-6-3
Shorted 9 hangs but as I did not have a clue what I was doing and having read the posts suspected taking them off the front would be better than bagging out the end. I don't know what this did for me, may know tomorrow. Sweated, hands sore, worked hard so must have had some merit. Felt the fool.

29/m/185

did Griff (PR) for a warm up

scaled inverted hangs to 7-6-5-4-3-2-1
SDHP weren't too bad, but it's hard to judge when not going for time

M/34/170

21-18-15-12-9-6-3 rep rounds of:
95 pound Sumo deadlift high-pull
Knees-to-elbows (couldn't figure out the Pull to inverted hang and lower as slowly as possible)

finished with 3 rounds:
Ring dips, 8 reps
Wall walks, 5 reps

First time I think I actually did SDHP correctly. Continuing to work on good ring dip form. Can't quite get all the way to the floor during wall walks.

21,18,15,12,9,6,3:
135lb sumo deadlift highpull
inverted hang on parallel grip, not full extension

sumo's only to upper chest, not chin

hangs had bent arm for most part and not totally vertical at top. knees were straight for most part

50:00 03/20/2010 estimate

135# SDLHP
Inverted Hangs for 21,18,15
L-sits for 3 sec. for 12,9,6,3

Impression: Hmmm... I enjoy variety?!