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

33 comments:

  1. SWOD: Deadlift 1RM-145 lbs

    Metcon: 21-15-9 in 12:53 of
    Deadlift-95lbs
    HSPU-24 in box

    ReplyDelete
  2. SWOD: Deadlift 1RM- 135lbs

    Metcon: 7:10 of
    Deadlift: 70lbs
    Pike push-ups

    ReplyDelete
  3. SWOD: Deadlift 1RM- 265lb

    Metcon: 7:20
    Deadlift: 135lbs
    pike push-ups

    ReplyDelete
  4. SWOD: DeaDLIFT 1RM- 205

    Metcon: 6:39
    Deadlift: 105
    Pike Push-ups

    ReplyDelete
  5. SWOD: Deadlift 1RM- 200lb

    Metcon: 9:10
    Deadlift: 115lbs
    HS PU w 2 ab mats

    ReplyDelete
  6. SWOD: Deadlift 1RM - 215 (PR)
    Metcon: 10:00 (125lbs)

    Thanks Craig for giving me a little extra help this am in reaching my goal.

    ReplyDelete
  7. SWOD: Deadlift 1RM-315 lbs

    Metcon: 21-15-9 in 10:48 of
    Deadlift-185lbs
    HSPU-20 in box

    ReplyDelete
  8. Brad,
    Last time we did "Diane" I was able to do the prescribed weight of 155# for the first half of the wod and then I dropped down to 125#. What weight should I try tonight?

    ReplyDelete
  9. Steffanie....rx'd weight for the whole thing! You got it!

    ReplyDelete
  10. CFFB Wod...

    SWOD:
    Box Squat 315x5
    Press 185x5

    Metcon:
    5 Rounds for time:
    - 7 KB Swings 62#
    - 7 Sumo Deadlift High Pulls 75#
    - 106 yard sprint (53 yards out and back)

    Time: 4:49

    ReplyDelete
  11. Legit! Is what I have to say about coming back to THE COMPOUND! I started my return with CF Football SWOD: Squats 225x5 and Press 115x5 with a WOD: 5 rounds for time of 7 - 2 Pood KB Swings, 7 - 2 pood SDHP, 1/2 Gasser (106yrd sprint) in 5:54!

    ....And CONGRATS to Danyel for her 215lb deadlift!

    ReplyDelete
  12. Good job on deadlifting today everyone! Especially Danyel and Melissa and Brooke for PRing and into the 200s no less!

    SWOD:
    Box Squat 315x5 (15.5" box- lowering box after today)
    Press 185x5

    Metcon:
    5 Rounds for time:
    - 7 KB Swings 60#
    - 7 Sumo Deadlift High Pulls 75#
    - 106 yard sprint (53 yards out and back)

    Time: 5:07

    ReplyDelete
  13. Metcon: 205 1rm
    SWOD: 15:21 with 115, I was smoked after the 205. Hand stand pushups, 3 mats.

    ReplyDelete
  14. CFFB Wod...

    SWOD:
    Box Squat 275x5
    Press 5x5 @ 95

    Metcon: 7:43
    5 Rounds for time:
    - 7 KB Swings 62#
    - 7 Sumo Deadlift High Pulls 75#
    - 106 yard sprint (53 yards out and back)

    ReplyDelete
  15. 1 RM 205lbs, MetCon 105lbs 7:53.

    ReplyDelete
  16. Deadlift 295lbs 1 rep

    21-15-9....13:23
    Deadlift 225lbs
    HSPU

    ReplyDelete
  17. swod:305 pr!
    Metcon/"Diane" rx'd @10:49

    ReplyDelete
  18. And I'm back. Gonna work on tech for a couple weeks to get in the swig. SWOD 275 no PR and 11:48 at 195lbs deadlift

    ReplyDelete
  19. Danyel!! 215...that is so AWESOME!! You killed the deadlift!!

    SWOD: worked on bench press; 115lbs x1
    Metcon: 1:00, :45, :30, :15
    band pull ups
    sit ups
    push ups (knee)
    total: 153

    ReplyDelete
  20. SWOD Deadlift 1RM 365# Failed at 405#
    Metcon: Diane 21-15-9
    Deadlift 225#
    Pike push ups
    Time 6:53

    ReplyDelete
  21. SWOD 285lb PR
    METCON 10:14 HSPUs
    145lbs

    ReplyDelete
  22. SWOD: deadlift 215# PR Woohoo!
    WOD: Diane 21-15-9 deadkift 155# HSPU 20" box

    11:07

    ReplyDelete
  23. SWOD: Deadlift 225lbs PR
    WOD: "Diane" 21-15-9 deadlift 155lbs, HSPU 20" box pike pushup
    13:17

    ReplyDelete
  24. SWOD; Deadlift 385x1
    WOD; Diane 225 deadlift + HSPU 21-15-9 with a 10:47 time! loved the handstand pushups, never done them before- hooked on coming to the Compound
    lovin crossfit

    ReplyDelete
  25. SWOD: deadlift 200 x 1rm PR!! (although my form was super sloppy with a rounded back, Erica said it counted. Yay!)
    Metcon: "Diane"
    shoot, I can't remember my time 15:??
    Deadlifts as rx'd (thanks to Brad) and handstand push ups with 2 abmats

    Craig you owe the pm girls a special shout out because there were a lot of PR's and in the 200's!! Good job ladies!

    ReplyDelete
  26. Great job today everyone! PR's dropping left and right!

    ReplyDelete
  27. SWOD: Deadlift 505x1 new PR WOOHOOOOOOO!!
    METCON: " Diane" 21-15-9 Deadlifts RX+@ 255#
    Hspu with 2 abmats

    ReplyDelete
  28. CFFB Wod...

    SWOD:
    Box Squat 160 5x5 learning better technique
    Press 5x5 @ 95

    Metcon:
    5 Rounds for time:
    - 7 KB Swings 53#
    - 7 KB Sumo Deadlift High Pulls 53#
    - 106 yard sprint (53 yards out and back)
    time: 5:58

    ReplyDelete
  29. Chris
    SWOD: 1RM Deadlift - 225#
    Metcon: 14:30 @ 205#

    Becky
    SWOD: 155# (PR)
    Metcon: 12:08

    ReplyDelete
  30. Deadlift 1 rep max 400 new pr
    Metcon: Diane rx 225 @ 12:something. I was sick didn't care about the clock just wanted to complete the wod. Thanks Nicole for always knowing how to motivate me.

    ReplyDelete
  31. SWOD: 1RM @ 345 (sloppy form-rounded back)

    Metcon: Deadlifts @ 185 to work on form
    HSPU/Handstand Holds

    Started doing holds on the 9th rep of round two when I hit muscle failure on the pushups.

    15:54. I was humbled today and I needed it. Thanks a lot guys.

    ReplyDelete
  32. ooopps!! METCON time was 14:47

    ReplyDelete
  33. Bonnie
    Deadlift 135lbs 1 rep
    9:45 @ 85lbs w/pike pushups


    Rob
    Deadlift 295lbs 1 rep
    10:00 @ 155lbs w/pike pushups

    ReplyDelete