Wednesday 081001
“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.
OkieDB 100 Day Go Home Burpee Countdown
Burpee = 4 Total Burpees = 10
Nicole, Jennifer, and Jessie competing in “Fight Gone Bad III”!
One year ago today, I suffered through my first WOD at CrossfitJenks. I had injured my back about a year before that, gained some 60 pounds and rarely went a day without some kind of pain medication. The amazing thing is I wasn’t even looking to change. I found CFJ by accident. Doctor’s had told me not to lift weights anymore, not to run, and not to d anything too intense. I was told to buy one of those recumbant bikes. You know, the ones that look like a lawnchair on a bicycle. I had accepted that this was life for me now. Overweight, with chronic pain. I wasn’t looking to change. I wasn’t checking out gyms and picked this one. I simply saw a banner out front while driving by, and luckily Breck was having a class when I did a u-turn and came in to look. I told him about all my problems, and to be honest, kind of hoped he would tell me this was not for me. To much. To hard. Go buy a lawnchair bicycle. But he didn’t, he said we’ll make it work and I believed him. After starting Crossfit, I thought this would get me back to where I was before my back injury. I was wrong. I’d run circles around that guy today.
Thanks CrossfitJenks!
“Diane”
As Rx’d
5:33
Danny,
I literally got choked up reading your post. Congratulations to you and also to Breck!
“Diane”
8:42 (PR)
“Diane”
Using 185lb DLs and 75lb shoulder presses
Time 10:15
Danny:
You have been an inspiration to me. What you bring to class each and every time is contagious. Keep up the great work and just think where you will be a year from now. On a selfish note, did you happen to save any of the pain meds? 🙂
52/m/190
Did CFWUx3 and 4 Burpees
Did modified “Diane” w/165lb. deadlifts and 65lb. shoulder press.
My time: 9:58 (PR at these weights)
Previous best “Diane” at these same weights was 15:27 in January. I did “Diane” in March and May, but was injured both times and used lighter weights, and did not even break 12 minutes then.
Danny,
Congratulations on Crossfitting for a year. Oct. 5, 2007 was my first post on Crossfit Jenks, and the beginning of big changes for me. I have enjoyed reading about all the gains that you have made over the past year. I have had a lifetime of difficulties with my back because of some significant scoliosis. When I started Crossfitting, I had it in my mind that I would never lift more than 100lbs. over my head, and I certainly would not lift 200lbs. off the floor. With Crossfit, I regularly lift over 100lbs over my head, and I have accomplished a deadlift MAX of 300lbs. In the past year, I have not experienced any “back problems”. I strained some muscles on the sides of my back a couple of times because of improper technique. Overall my back is stronger than ever. I wish I was enjoying the camaraderie of the Crossfit Jenks gang on a regular basis, as I know I would have made even bigger gains.
Nicole,
Look at those guns. No wonder I can’t keep up with your lifts.
Great post Danny and congratulations! Kevin and Loren, great times on “Diane”! I’m impressed!
Awesome Danny…just awesome!
4 Burpees
Then
“Diane”
As Rx’d
Time: 4:47
Danny, Congrats on the year anniversary and all of your accomplishments!! Keep up the hard work because you are just getting started!
I have seen Danny transform his body, increase his strength and push himself to new levels of intensity over the past year. He has been very consistent with both his training and nutrition. He is constantly researching, learning and attending certifications on both training and nutrition. I have never heard him say he can’t do something but instead keep practicing until he can do it. He does what it takes to better himself and is always willing to help others with training and nutrition advice. CrossFit Jenks wouldn’t be the same without Danny!
And I just wanted to say that I have been training for over the past 18 years trying to build legs like Danny built in one! The man could be a leg model!
Nicole is out of town and has no access to the internet and wanted me to make sure to let Danny and everyone know this message is from both of us. We are always talking about what a special group of people we have at CrossFit Jenks and how it is like our second family and wanted to say thanks to everyone for all the support and commitment!
And Mark, Congrats to you on all your progress! We wish you were here with us suffering through the WOD’s. We do however feel like you are part of our CrossFit Jenks internet family. We love your posts and always like to see what kind of torture you put yourself through. Keep us informed!
I’ve always told Danny that he will be a star when baggy shorts go out of fashion and everyone goes back to grape huggers. He is a King-quadish freak. Keep up the hard work Quadzilla.
Danny, what a inspirational and moving tribute to you, CrossFit Jenks, and Breck. It’s very motivating and congratulations.
4 Burpees,
“Diane” -modified
21-15-9
225 lb. Deadlift
Pike push-up
time: 7:26
1 overhead squat w/ 135 lbs.
Thanks for the kind words everybody! I love Crossfit!
Congrats Danny…hopefully by summer I’ll have legs like yours…show me the way!
Modified Diane
21-15-9
225 DL
95 shoulder press
6:19
Danny – Great Job. Sharing the stories motivates us all. Keep up the good work, the nutrition and the great attitude.
Chad
Modified Diane
21-15-9
155 lb DL
55 lb shoulder press
9:51 PR
I did this same workout back in August using the same weight on DLs and 45lbs on shoulder press. Time was 13:07ish.