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Tuesday, July 9th, 2013 - Diane
Posted: 08 July 2013 04:45 PM   [ Ignore ]
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TUESDAY 130709

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 130410.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 08 July 2013 08:27 PM   [ Ignore ]   [ # 1 ]
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The Brand X record for this is 1:55, set by a former CrossFit Kid, CrossFitting 9 years.

Big Dawg as Rx’d
Women -155-185#

The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet
women 135#

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet
women 55-65#

Buttercups:
PVC-45# pound Deadlift
Bridged Handstand push-ups on knees

http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
As a last resort you can sub heavy dumbbell presses.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 08 July 2013 10:02 PM   [ Ignore ]   [ # 2 ]
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Completed 9 July 2013
Warm up: 20 push ups, 20 OHS w/ broomstick, Samson stretch 15 sec each side, shoulder dislocates
DROM

“Diane”
Pack:
21-15-9
W: 135 pound Deadlift
Barrier Handstand push-ups (used 45# rubber weight)
Time: 6:48

Still having trouble getting up on the wall to do HSPUs. I’m a bit fearful of snapping my neck so I kind of climb my body up. I think it’s more work and my body faces the wall, but I feel pretty stable. Lots of rest with the deadlifts. I know my form was off because my lower back started to hurt a bit towards the end. Just a friendly reminder that I need to brace my body and tighten up.

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—————————————————————-
Q-29-157-5’4’‘
CrossFit BDay: Aug 2010, Resurrection: May 2013

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Posted: 08 July 2013 11:35 PM   [ Ignore ]   [ # 3 ]
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09/07/13

Breham

Pack
For time:
15 foot Rope climb, 5 ascents
135 pound Back squat, 20 reps
30 Hand release push ups
Row 40 calories

Time 8’ 40”

C/O 3x10 shoulder press 30kg 40kg 45kg
    3x10 Behind the head shoulder press 30kg 35kg 35kg
    L sit holds and ab work

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 09 July 2013 01:09 AM   [ Ignore ]   [ # 4 ]
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Can’t do hspus, yet, did scaled version from http://www.customwod.com/mainsite/20130709

Complete 1 round of the following as fast as you can:

1. Deadlift 21 Reps with 30 Kgs   / 65 lbs
2. Shoulder press 21 Reps with 25 Kgs / 55 lbs
3. Deadlift 15 Reps with 30 Kgs / 65 lbs
4. Shoulder press 15 Reps with 25 Kgs / 55 lbs
5. Deadlift 9 Reps with 30 Kgs / 65 lbs
6. Shoulder press 9 Reps with 25 Kgs / 55 lbs

Time: 4:52

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Posted: 09 July 2013 03:38 AM   [ Ignore ]   [ # 5 ]
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Tuesday July 10

Flexibility
Center split 2 min
Left and right leg front split 1 min each
Hold Pike Stretch for 2 minutes

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

13:27 as Rx

First time to do Diane as full Rx.  I’m very proud.  Not a fire breather time and split up the 21 and 15 deadlifts but pulled off and 18 months ago I couldn’t deadlift 95.

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 09 July 2013 03:58 AM   [ Ignore ]   [ # 6 ]
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Again dropped in on an affiliate while on vacation. First time on sled push and rope climb. Fun!

Skill work - sled pushing - 135lbs & 225lbs 50 yds ea.
Then - NOT for time:
5 Shoulder Press - 75lbs x 5 reps
1 Rope Climb
5 Shoulder Press - 95lbs x 5 reps
1 Rope Climb
3 Shoulder Press - 115lbs x 3 reps
1 Rope Climb
2 Shoulder Press - 125lbs x 2 reps
1 Rope Climb
2 Shoulder Press - 145lbs x 2 reps
1 Rope Climb
Then do 4 x 1RM Shoulder Press - 150lbs x 4 reps

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 09 July 2013 04:01 AM   [ Ignore ]   [ # 7 ]
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JohnStJohn - 09 July 2013 03:38 AM

Tuesday July 10

Flexibility
Center split 2 min
Left and right leg front split 1 min each
Hold Pike Stretch for 2 minutes

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

13:27 as Rx

First time to do Diane as full Rx.  I’m very proud.  Not a fire breather time and split up the 21 and 15 deadlifts but pulled off and 18 months ago I couldn’t deadlift 95.

Awesome job!!!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 09 July 2013 04:57 AM   [ Ignore ]   [ # 8 ]
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Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

95#
3x the number of ring dips. Dips done on a bench with feet on a chair.

9:59

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Posted: 09 July 2013 05:22 AM   [ Ignore ]   [ # 9 ]
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Diane (porch)

15-12-9
225 pound Deadlift
Handstand Barrier

5:56

Last time was pack scaling in 7:43, so I believe that this is a PR even with the fewer reps.

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M/33/5’11”/245#

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Posted: 09 July 2013 05:23 AM   [ Ignore ]   [ # 10 ]
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“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Modified

21 Cleans - 115lb
21 Bar Dips

15 Cleans - 135 lb
15 Bar Dips

9 Cleans - 125lb
9 Bar Dips

8:07 min

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27/m/6’3”/240

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Posted: 09 July 2013 05:29 AM   [ Ignore ]   [ # 11 ]
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Puppies:
15-12-9
115 pound Deadlift
Bridged Handstand push-ups on feet
9:46

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43/M/5’8”/160# (180# in early 2012)

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Posted: 09 July 2013 06:00 AM   [ Ignore ]   [ # 12 ]
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Outlaw Way: snatch/c&j, snatch/back squat

Monday
BBG

1) 15 minutes to establish a 1RM Snatch. 
80#

2) 15 Minutes to establish a 1RM Clean & Jerk.
100-105#(f)

*thumb wrist still sore

Tuesday
BBG
5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
45-45-45-50-55#

Strength
Smolov 3/1 –

HBBS 6X6 @ 70% Plus – rest at least 2 minutes
warm: 3x115
work: 6x6 @ 140#

$o
10 pull ups
20 burpees
2:10

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 09 July 2013 07:02 AM   [ Ignore ]   [ # 13 ]
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FS, sit ups (BS)

Wu: yes

CFSB:
BS graduate—» 3x85

Skill: FS

WOD:
8 rounds of
3 front squat 55 kg
10 “gym-ball” sit ups
6:43 55 kg to light.

MWOD:
K* 10 minutes
50 banded good mornings

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 09 July 2013 07:06 AM   [ Ignore ]   [ # 14 ]
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CFWU
TUESDAY 130709

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time - 6:09

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 09 July 2013 07:24 AM   [ Ignore ]   [ # 15 ]
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Travel WOD

5x
20 Ring Push-up
100m Waiter’s Carry, R-arm, 24kg KB
100m Suitcase Carry, R-arm, 24kg KB
100m Waiter’s Carry, L-arm
100m Suitcase Carry, L-arm

Time: 43:30
It was all about the waiter’s carry!

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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