“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push Up
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Specialty Class
Split Jerk
5-3-3-2-2-2-1
Endurance WOD
Row or Run
3 sets: 200m, 600m, 800m
No rest b/t reps
4-5min rest b/t rounds
*200m is a sprint, 600m is 1K pace, 800m is 10 sec off of 1K pace.
Happy Birthday to our most “experienced” Daybreaker!
Thanks Rap, from your most”experienced” (aka oldest?) Daybreaker! 🙂
happy birthday!
Love you, dad! Definitely the perfect workout for you!
Happy Birthday Kevin!!! Enjoy your day!!
KEVIN!!! Happy Birthday my friend =)
HBD Kevin!! Get after it today!
So happy to be back!
Happy Birthday Kevin!!!
“Diane” – 5:35 Rx (:18 PR)
HAPPY BIRTHDAY KEVIN!
Diane – 6:30 RX – PR from 9:11 on Sept. 30th. I still could have held on to the bar for a few more reps on the set of 15 and 9, but overall I’m really fired up with this PR! 5:30 am killed it!
congrats andrew!! huge PR!!
“Diane” 5:35, 68#, had to go light due to back SO did Kevin’s age! Bench HSPU
HAPPY BIRTHDAY TO THE BEST HUSBAND!
love the weight choice Kathy 🙂
4:00 rx. a :38 second pr for me, and a 1:52 improvement from september.
7:05, 165#, 20# more than 9/30! HS holds. Thanks for the birthday wishes! 🙂
Happy Birthday!! Enjoy your day!
Happy Birthday Kevin!!
5:49 155#, strict handstand pushups w 2 ab mats
Happy birthday to DCF’s most badass mofo! We love you Kevin!
HBD Kevin!
Endurance WOD 8:35, 8:31, 8:47 on treadmill
yesterday – 5 rounds 200 m row, 10 gto with 25#, 10 ring t2b, then 5 rounds 20 fs lunges (45#) in place, 20 hollow rocks.
today – 4 rounds 400 m run (8:00 – 7:17 pace on treadmill), 15 DL #125, then 100 situps as fast as possible
Nice Jen!!
Happy Day Kevin! NO better way to start your birthday than with a DB wod!!!
Diane – 6:17 Rx, 28 sec pr from previous. People were on FIRE this am! Great work everyone.
Awesome PR!
you were on fire and looked smokin’ 😛
Diane 8:08Rx. No PR for me today, but thanks to Kate and Manchester for pushing me past my final HSPU, which, for the record, took a minute to get through and was the one rep that cost me my PR… every rep counts. For realz.
Diane- 8:03 I had to MOD this WOD… Bench press 75# and T2B .. Then I finished Barb’s from Monday less the Squats.. #faceyourfear #getbackonthehorse #100airsquatsdue
Love that you went back for Babs, Sherry!
Happy birthday Kevin!
15:39 Rx. Dead lifts were ok 14/7, 8/4/3, 6/3. It all fell apart on the last 9 HSPUs. thanks Michele for not letting me quit.
Diane: 5:50. 95#, 30sec handstand holds.
4/4/2013: 7:30, 75#, hspu off a box bc I couldnt do a hold. really nice to see some progress!!
Endurance WOD (rowed): averaged 1:50, 2:05, 2:15 for 200/600/800. Took around 7min per round.
oops last Diane was 2014 not 2013…
Diane
9-30-14 – 14:32 Rx
2-25-15 – 7:38 Rx
Yeah PR! Thanks Mel and coaches!
unbroken deads, hspu much improved
WTF… Shaved half your time in 5 months. Slaying the HSPU goat.
Incredible! Congrats!
Nice work!!
You crushed it!
5:57 RX
Should have done bigger sets with dead lifts.
Thanks to the 9:30 class for the babysitting/dance party help!
Diane:
9.30.14- 9:05 135#
2.25.15- 8:41 145#
Next time, RX!
Diane – first time doing this one 7:01 at 125# . Went unbroken on DLs on rounds 21 and 9.
Happy Birthday Kevin!
“Diane” – 5:37 75#, GOT MY HANDSTAND!!!! (silly smile is still on my face – thanks Mel!!!) HS holds no push ups – maybe next time?
Congrat’s girl… It’s fun to be upside down! #secondchildhood
Thanks Sherry! So funny you said. I do feel like a kid that learned to ride her bike!
Should have been a gymnast. You made it look easy. Must have been the big smile.
oh yes very easy Chris! lol Missed my calling..thanks!
Little diddy ’bout Sara and DIANE…
Turns out, a kind of heavy 1RM DL doesn’t necessarily translate into an ability to do a high volume of heavy DLs. I went for 145# and the first round felt great. But right at the beginning of the 15s I could feel my back seizing up. Stripped the weight and tried again…back was still seized up and I knew it was time to call it quits on this one. Disappointed but glad to stay true to my own rules for CF…to get fit, have fun, and NOT get hurt. Now I know what I need to work on…and I’m not hobbled and on the couch instead of participating in the Open.
Wow. Personal accountability. Love it Sara. Such the right thing to do, as hard as it is to make that decision in the moment. Great post.
11:01 Rx (2:50 PR)
what?! Awesome
Diane – 6:33 (135#, 2 abmats on HSPU.). 55# improvement from September. Need to start removing abmats.
15:10 Rx. First time Rx. hSPUs Need work.
Way to go, Zev!
5:49 Rx, 8 second PR
Heck yeah!
Diane: 9:29 (205# DL, 3 abmats on HSPU 9/6/3 rep scheme). First time achieving HSPU, as opposed to usual HSH. Thanks Mel and Andrew for some great coaching and motivation tonight.
Congrats Pierre!!
4:02… GHD for HSPU
4:14 rx HSPUs were a rough go today. But LOVE the PRs across this board.
“Diane” –7:14– #155 for first set ; #150 2nd and 3rd sets; 2 ab mats for HSPU- I really need to work on those
8:46, 125# and 2 ab mat kipping HSPUs, but they were awful. Definitely need to work on those.
Wow, such a tough night at crossfit! Thank you to everyone at the 5:30pm that encouraged me to finish, I wanted nothing more than to quit.
Diane – 15:27(?) 155# DL and 12-9-6 HSPU. 15 HSPU done RX and rest with 1 mat. I haven’t struggled like that in so long and it was so awful. DL were 15/6, 15, 9 and HSPU were pretty much 1 then fail 2 or 3 by the second set.
I did endurance WOD beforehand on the rower to give my hip a rest – 200m, 600m, 800m x 3
6:40, 6:36, 6:24 – my 800m were faster than my 600m. tough!
Endurance WOD- 6:35, 6:43, 6:45
The second and third rounds nearly killed me. My 800s were way faster than my 600. I need to get after these more often but so glad I came in and did this.
Diane – 6:47 #205 heaviest DL I’ve done in a WOD and it felt good. Heavy, but good. 1 abmat. Would like to get this Rx next time.
6:21 155# and 1 abmat and 10# plate
So last time I did Diane it was 8:06 and I used 125#. This time I did the weight rx and 1 abmat 7:16
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