Tuesday 101228
“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 January 4, 2010.
Holiday Hours
Friday, December 31st (New Year’s Eve)- 8am & 10am (All other classes are canceled)
Saturday, January 1st (New Year’s Day)- 8am & 10am (All other classes are canceled)
Reluctant to publicly post this but 25:46 rx’d. All Deadlifts unbroken, HSPU…not so much….first time to complete Diane w/o moving to abmats.
Way to do Rx Dylan!!!
WOD w/ 125 lb deadlifts & 25 lb dumbbells for shoulder presses = 8:34
Good job Dylan – way to not give up!!!
Diane:
Rx weight on deadlifts, mod HSPU – 9:56
Fran
65#
purple band
9:43
Tabata squat 11
30 mu 8:13
wod 9:06
Tabata squat 14
Worked on strict and non-false grip muscle-ups
Diane as Rx’d: 6:24
Tabata=14
20 muscle ups
“Diane”= 7:35
Tabata Squat 11
18 Muscle Ups
“Diane” as Rx’d
8:10
Tabata squat 8
Worked on strict and non-false grip muscle-ups
Diane as Rx’d: 7:45
Hello CF Jenks. Looking real good. A lot of PRs on FRAN yesterday and some impressive times on DIANE.
Nicole what an amazing accomplishment on a sub-5 minute FRAN as RXd. That is a very prominent pack in CrossFit to run with. I think a sub-5 minute FRAN for you is just now starting to tap your CF athletic potential. Congrats, I know you are and should be proud and will keep on going. Your cousin-in-law is very impressed. Train Hard, Train Smart, Train to Survive!
Tabata squats = 11
“Diane” = 8:28
HSPU not rx’d
Having CrossFit Table Tennis Tourney/ Laid-Back Get Together at our house on Thursday starting @ 5:30. Bring kids, spouses etc, your favorite drink if u want, and a snack or appetizer. Have a big play set and trampoline for kids if not to cold plus a big game room for kids to play in. Try link below for directions also will have them at gym this afternoon. People going to pm classes on Thursday can just come over after class. Temporary gate code is: push key symbol twice then 2302. Call with questions. cell 231-2118 home 518-5997.
Loren, bring your best paddle…and your “A” game.
http://maps.google.com/maps?f=d&source=s_d&saddr=Delaware+%26+118th&daddr=4321+E+117th+Dr,+Tulsa,+OK+74137&hl=en&geocode=Fbc0JQId2ilI-imLtVmRrpG2hzEPjeT8mBSYlA%3BFb03JQIdF0FI-ilRfZqhsZG2hzHKWB2Szaxnuw&mra=ls&sll=35.99227,-95.928476&sspn=0.009609,0.016201&ie=UTF8&ll=35.992192,-95.92869&spn=0.00961,0.016201&z=17
Thank you, OkieDB! I really appreciate it. I definitely have some awesome ladies to workout with and who push me to my breaking point. I still am no where near where I’d like to be. I guess that’s where all that “practice” Breck talks about comes in to play. : )
tabata squats: 13
24 muscle ups in sets of 5
wod: 12:48
Tabata squat 14
Worked on muscle-up progressions
Diane w/2 ab mats: 7:56
Tabata squat: 13 (Derk,8???)
Diane rx’d: 7:08
Tabata Squat: 8
Worked on muscle-up progressions
“Diane”
Weight as rx’d, used one ab mat for HSPU’s: 10:34
Tabata squat 8
Diane
8:29
115 and 1 ab mat
Tabata squat: 8
Diane w/105# DL and 15# DB’s (should have used 20#) for HSPU
6:00
Congrats to all who were able to do all those HS push ups!!! Amazing!
(Again embarrassed..I see B did s lot more weight than me on both DL and shoulder press–I really need to push myself more!—B, way to go girl!!! I know a pregnant lady who uses the “P” word to keep from even walking 1/2 a block) !!!!
Also, so proud of my daughter-in-law Nicole..she is just awesome!! She will be at the CF games next year with Breck!
Oh, Linda. That is very sweet. However, the only way I’ll be attending the Games is as a spectator. : )
tabata squat 13
worked the non false grip muscle ups
Diane As Rx’d 8:2?
Deadlift unbroken
HSPU need more work
Tabata
Bottom to bottom squats overhead squat with PVC
Score= 14
30 Muscle ups with rings set at 8′
Time: 8:55
“Diane”
As Rx’d
Time: 4:52
Tabata = 11
dips and pull ups
Diane 10:50 HSPU not rx’d
Tabata OHS: 11
30 Muscle-ups in 8:42
Diane as RX’d: 11:29
Handstand pushups didn’t come easy after the muscle-ups.