Strength: Deadlift 1-1-1-1-1-1
WOD: "Diane"
21-15-9:
- Deadlift (225/155#)
- Handstand Push Ups
WOD: "Diane"
21-15-9:
- Deadlift (225/155#)
- Handstand Push Ups
Showing posts with label Diane. Show all posts
Showing posts with label Diane. Show all posts
Monday 6.02.14
This is the goal!
WOD: "Diane"
21-15-9:
- Deadlifts (225/155#)
- Handstand Push Ups
Post times to comments.
Friday 11.15.13
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Up
Post weights and times to comments
Thursday 5.23.13
Skill: Handstand Walks. Or just get upside down for a bit.
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Up
Post weights and times to comments.
Wednesday 4.24.13
Strength: Back Squat 5-5-5-3-3-3
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Up
Post weights and times to comments.
Thursday 1.24.13
 |
| Paleo Potluck this Sunday! It's the end of week 3 of our nutrition challenge and we've all seen pictures of delicious looking meals posted. Now is the time to share! Bring your Paleo, Primal, and gluten free dishes for everyone to try. Don't forget to bring the recipes. Anyone is welcome to come, not just nutrition challenge participants. See the announcements section for location and time. |
Skill: Dips. Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Ups
Post reps and times to comments.
Tuesday 4.10.12
 |
| Josh hitting a high Box Jump during benchmark week. |
Conditioning: "Diane". Compare to 8.05.11
Reps of 21-15-9:
- Deadlift (225/155#)
- Handstand Push Ups
Post weights and times to comments.
Friday 8.05.11
 |
| Nice starting clean position, Lindsey |
Metcon: “Diane”. Compare to 4.13.11
21-15-9 of:
-Deadlifts 225/155
-Handstand Push Ups
Don't let the fact this is a benchmark workout push you to do more than you can handle. If you can't do the Rx'd weight safely, or keep a decent hollow or good depth in the handstand push ups, then scale it down. I promise this workout will come up again!
Post weight and times to comments. cc
Wednesday 4.13.11
 |
| Members of The Compound's soccer team after a game! |
SWOD: 3x10 of each…
-Headstand leg raise (starts in tri-pod position)
-Candlesticks to front lever
Metcon: "Diane"
21,15,9 of:
-Deadlift (225/155lbs)
-Handstand push ups
Compare to 1.07.11.
Post times to comments. cc
Friday 1.07.11
 |
| In the Deadlift, keep the bar in contact with your body during the whole lift, rolling the bar over your shins & thighs. The closer the bar to you, the less stress on your lower back & the more weight you can lift. The Deadlift ends when your knees & hips are locked, but lower back is not hyper-extended. |
Metcon: “Diane”
21-15-9:
-Deadlift @ 225/ 155 #
-Handstand Push Ups
For the SWOD, partner up and help each other accumulate the time and keep good form. Make sure you take time after the hollow rocks to incrementally warm up you deadlifts and overhead pressing positions.
For the metcon, compare to 8.09.10.
Post times to comments. cc
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
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
Tuesday 5.18.10
SWOD: Thruster 1-1-1-1-1-1-1
Compare to 2.24.10
Metcon: : “Diane”
21-15-9
Deadlift, 225
Handstand Push Ups
For the SWOD, The Thruster is a deep front squat to a push press all in one explosive movement. Warm up with light weight, then start your singles at a weight that you can continue to add on to each rep, getting close to your 1 RM on the 7th rep.
The Metcon today is one of the first "Girl" workouts and my all time favorite workout. But that doesn't mean I'm good at it, those HSPU still get me. For deadlifts use as high of a weight as you can while keeping your good form. If you can't do HSPU, then substitute it with Handstand Holds (kick up to a handstand and hold for 3 seconds= 1 rep). Remember to activate your shoulders "shrugging" them to your ears.
Post weights and times to comments. cc
Compare to 2.24.10
Metcon: : “Diane”
21-15-9
Deadlift, 225
Handstand Push Ups
For the SWOD, The Thruster is a deep front squat to a push press all in one explosive movement. Warm up with light weight, then start your singles at a weight that you can continue to add on to each rep, getting close to your 1 RM on the 7th rep.
The Metcon today is one of the first "Girl" workouts and my all time favorite workout. But that doesn't mean I'm good at it, those HSPU still get me. For deadlifts use as high of a weight as you can while keeping your good form. If you can't do HSPU, then substitute it with Handstand Holds (kick up to a handstand and hold for 3 seconds= 1 rep). Remember to activate your shoulders "shrugging" them to your ears.
Post weights and times to comments. cc
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