Jan 04 2010
January 4, 2010
Monday 100104
“Diane”
21-15-9 reps of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push ups
Post time to responses.
A great substitution for handstand push ups is the shoulder press.
Click here for a video demonstration of “Diane”, courtesy of CrossFit.com.
Compare to August 28, 2009.
100 Day Burpee Countdown Challenge
Burpees=4 Total Burpees=10
CrossFit Journal
as rx’d 7:56 all HSPU’s were head to floor. 4 burpees… front squat 3×5 @ 145.
3 RFT
500m row
25 wall ball
15 pull ups
18:55
4 Burpees
185 lb DL
HSPU’s were Head to Mat on weight…will do Head to Ab Mat next time we do HSPU’s.
9:15
4 Burpees
Front squat 3×5 @ 155.
4 Burpees
as rx’d 7:20 HSPU’s head to floor
5000 meter row
Time: 18:36
“Diane”
21-15-9 reps of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push ups (nose to floor)
As Rx’d
Time: 6:16
4 Burpees
M/31/209
Back Squat-225X5,275X3,315X2,345X4,345X2 (Stalled Out)
“Diane”
=8:39 (3:39 over P.R.)
4 Burpees
“Diane”
21-15-9 reps of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push ups (head to abmat) will attempt head to floor next time
Time: 6:57…really struggled on deadlift form!!!
4 Burpees
Digging the burpee challenge from OKC. So far, I can keep up.
4 Burpees rx’d
Front Squat 3 x 5 @ 175 lbs.
“Diane”
Head to Ab mat for HSPUs
Deadlift 225 lbs.
=7:18
4 Burpees
4 burpees
M/36/200
rx’d (nose to abmat)
7:05
4 burpees
Front squats 5@ 95, 3@125, 2@ 145
work sets 3×5 @145
WOD 12:49
deadlifts @ 185
head to abmat on HSPU
Back squat
135×5, 185×3, 225×2, 265×5, 265×1, 270×1, 265×1, 225×2, 185×3, 135×2
wod as rx’d 10:55 hspu head to floor…my hspu are very weak
back squat
work sets 3×5 at 245#
Diane as Rx’d in 10:55.5
HSPUs were head to floor and a kip to get back up
back squat
work sets 3×5 at 245#
Diane as Rx’d
8:06 (HSPUs head to floor)
My deadlifts were poo…but handstands were immaculate
Good to see ya Big C…congrats on the bowlin’
21-15-9 reps of:
Deadlift (I used 125 lbs)
Handstand push ups (did head to sweatshirt folded on the ground)
Time: 9:57
4 burpees
21-15-9
Deadlift 185 lbs
dumbell press (insted of hspu) 40lbs 1st set 35 lbs 2,3
10:21
3×5 back squats 225 lbs. (need to work on getting hip crease down)
Front squat 3x5x105
21-15-9 reps of:
Deadlift 155#
Handstand push ups (head to abmat +10# big bumper)
8:06
4 burpees
Front Squats
3×5 @ 115 – Felt sooo good…first time to front squat with a bar in almost two months. Shoulder felt great!
One Arm Diane
21-15-9
Deadlifts (70lb KB)
Shoulder Press (25lb dumbbell)
Time: 5:32
I really feel like my rehab exercises are helping my shoulder. It may be a few more weeks, but I KNOW I’m getting closer.
Ginny, thanks for posting the walnut cinnamon apple recipe on your blog. It’s on the menu tonight. Sounds wonderful and easy. Glad your shoulder is improving.