Warm Up:
200 Jump Ropes
15 Box Step Ups
5 Pull Ups
30 sec Handstand
(3 Rds)
Skill:
SDHP- Break down
WOD: Courtesy - Derby City CrossFit
15, 12, 9
Sumo Deadlift High Pull (135/85)
Ab Mat Situps x 3
Kettlebell Swing(24/16)
15, 12, 9
Sumo Deadlift High Pull (135/85)
Ab Mat Situps x 3
Kettlebell Swing(24/16)
3 comments:
Random thoughts after this wod--
I used 70 lbs for the sdhp, that was definitely plenty of weight. And the sumo and the kettlebells were basically the same movement, using your hips to lift the weight, right?
So, why did the kettlebells feel so easy compared to the sdhp? Or is that just me?
Finished in 7:45, maybe I should have gone heavier, but my form would have suffered. So, what is preferred--form or weight?
Thanks, Doug!
OK...so about 3 really GREAT questions here. Thanks Dawn! Please tell me if I misunderstand your q's:
1. Is the SDHP the same movement as the KB swing...or essentially the same move.
2. Why does one movement feel easier than another?
3. Form vs. Weight?
So...first...almost every CF move we do involves 'stuff' from the knees to the sternum. Why does CF focus to much effort on this? Lots of reasons...and here are a few: Massive Calorie output when your involve this area of the body...which most likely translates to extremity in some way. Where there is Kcal output...that must mean Power expenditure. Power expenditure from the knee and hips is up to 5x greater than knee extension alone. Imagine some of the best Lifters in the world Snatching with outputs of 3000w versus a typical squat which only puts out 500w. Both the swing and the SDHP are designed to push your metabolic engine.
Area of base and Center of Gravity will also be effected...but that is another discussion for another day...
In the swing...you 'should' be using the powerful force of momentum to lift the weight. The HP will only be lifted against gravity. This may be some of the "efficiency" you are experiencing!??? Your KB's are looking pretty good.....and well...your Sumo's may be lagging behind them a little???
So...weight vs. form - the ultimate question. We do spend a HUGE amount of time on initial form in CF. This has to be the cornerstone. Ultimately though...form falls as weight increases....then a person gets stronger....form improves....weight goes up and then form suffers.
One thing that I have completely found true in over 17yrs of lifting: If your form solid...you will ultimately be stronger.
Dawn...on this particular WOD....your time was well within the guidelines of being acceptable. As a result....I agree with you - MORE weight. I would take each WOD by itself and look at it.
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