WOD
"Diane"
21-15-9 reps for time of:
225 pound Dead-lift
Handstand Pushups
155 pounds is the prescribed weight for the real CrossFitters (ladies?)
In this workout, if you aren't able to use prescribed weights, you will drop the reps on the dead-lift (handstand pushups as well if this means doing them as prescribed) to one of the following schemes in the hopes of more weight being used on the bar. Remember, this is only the case if you can maintain a stiff, flat back through the duration of the workout. I want heavy, really heavy but not at the expense of bad technique.
Alternative rep schemes:
15-12-9
12-9-6
9-6-3
You have twenty minutes to complete the workout so if you are close to prescribed dead-lifts or hspu's, why not forget about getting the fastest time and worry more about getting closer to precription.
Post time to comments.
Welcome back Dr. Mark McGuire (yes, that's his real name and he's a dentist by the way if you are looking). We've missed you.
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Read this great article by Chris Shugart called the The Truth About CrossFit. He is a avid contributor to T-Nation, which hosted the article.
Post thoughts to comments.
I am looking forward to it though.
Broke DL's 11-10, then 8-7, then 9. Broke HSPU all over the place.
As always a solid workout by the morning crew. Great work.
HSPU w/2 abmats 15,12,9,6
DL's 143# 9,9,6,3
Great job 6a.m.!
I have ALOT of work to do on these. I don't mind working on HSPU's but they are just a weakness of mine.
DLs @ 155# & HSPU w/ 1 abmat
reps 21-15-9
I love crossfit and its positive ideologies, but I hate the negative politics it sparks and the negative connotations some crossfit enthusiasts throw at opposing training methods.
The crossfit experiment was and still is predicated on open-minded and progressive thinking and coaching techniques. Thats why I love it and started doing it in the first place, because it accepts and includes the entire spectrum of athleticism and fitness.
So let us, as responsible crossfiters, move away from the persecution of alternative training methods and hold on to this idea of open-mindedness and keep sight of the overall "big picture".
As long as crossfit continues to advocate positive and progressive physical aptitude to all ages and genders then we are on the right path.
Noon class was awesomenesssss. Good times and good work. :-)
Brandon
hhhhmmmmmmmmm....
hhhhmmmmmmmmm....
hhhhmmmmmmmmm....
21 DLs, 42 air squats, 21 pushups
15 DLs, 30 squats, 15 pushups
9 DLs, 18 squats, 9 pushups.
used 225# for DLs and finished in 11:02.
that SUCKED!
My deadlifts are slowly improving! They're not perfect, but I can tell when my form breaks down and I try to correct it. When I get tired, though, I still struggle.
I skipped yesterday due to temporary photophobia (yes it's a word, look it up!), so I will definitely be in tomorrow and Saturday!
Reba and Danielle, I have my girls this weekend so it'll be a game time decision as to whether or not we will be at the shower, but right now I'm leaning towards yes.
15 something....
BC hope you and your girls make it!! Plus they will LOVE the desserts we are having :)
Went to kipping HSPU on number 10 of the second round. Good work to everyone who came in today and completed the workout.
b christ, easy on using those lines or new found education in public places. :)
I am so sad to miss the shower - have a wonderful time, and congrats again to Ricky and Crystal! We love you guys!