The purpose of this blog is to post and share my workout results with my coach, Steve Esqueda, co-owner of Crossfit Bako (and also, my son!) He takes the time to develop weekly programs for me that accomodate my schedule and the equipment I have available to me at home.

To learn more about Crossfit Bako, go to http://elitefitnessbako.blogspot.com/


Thursday, March 4, 2010

WOD #1 SDHP's - Sit-Ups

For Time:
21-15-9
Sumo Deadlift High Pull (65#'s)
42-30-18
Sit-ups

Coaches notes:  Have we gone over Sumo Deads before?  Remember to take a wide stance, narrow grip.  Elbows go high and outside on the pull.  Keep the arch in your back when picking it up.  Use your hips to move the weight.  Then shrug and pull up. 

Sets go - 21 SDHP's, 42 Sit-ups, 15 SDHP's 30 Sit-ups... 

If 65#'s is too heavy drop to 55...but I think you should be okay. 

Sumo Deadlift High Pull - video
Posted by at

1 comment:

Subscribe to: Post Comments (Atom)