Monday 8.09.10

This photo from CrossFit East Sac shows one scaling option for handstand push ups. Watch this video for other ideas. All scaling options should be designed to eventually get you doing the actual movement.

SWOD:
Deadlift 1rm

Metcon:
"Diane"
21-15-9
- Deadlift 225/155
- Handstand Push Ups

WOD Tips:
For the SWOD, we want to establish a new personal best 1rm deadlift today. To do this, you don't want to overdo the warm up sets. Deadlifts are highly demanding on your muscular and nervous systems. You only have a certain number of pulls in you before burnout, so use them wisely. I like a 5-4-3-2-1 rep warm up approach with increasingly heavier weights. Establish that new max and then WRITE IT DOWN SO YOU KNOW WHAT IT IS!!!!! :)

For the metcon, this is our first couplet for the week! If you can't do the rx'd weights of 225/155, take 50% of your 1rm weight and use it for Diane. Don't be discouraged from using the rx'd weight, however, if you can lift it even 3-5 times with good form. Break the big sets into mini sets with the rx'd weight and watch your strength and conditioning increase faster than you thought possible. For handstand push ups, review the video for scaling options. To scale up, use the paralletes. Compare your times and the weights you used to when we last did this one on 5.18.10.

Post weight and times to the comments section! bc