WOD 2/1/13 C
5 Minutes of shoulder/back mobility
A- WU- 2 Minutes of light rowing + 1 minute at 90%/NFT- 10 Push Up/10 Kick Up to HandStand/30 SuperMan/20 V-Ups/20 PVC Good Morning
B- 5 Minutes to Practice/WU to 225/155 + 2 Minutes to Practice HSPU + Diane= 21/15/9 RFT of: Deadlift (225/155)/HSPU
C- 2K Row (let how you feel dictate pace) + 10/10/10 GHR/5/5/5/5 Ring Support to L-Sit (2 second hold)
Notes: arms straight/slight turn out/dont allow chest to drop/toes pointed/bring legs to 90 degrees
Thanks to everyone at the 7pm class today. Your encouragement really helped!
Eric!!! Welcome to the Blog. I am happy that you were pleased with your performance!
Warm Up – 2 Minutes of light rowing + 1 minute at 90%/NFT- 10 Push Up/10 Kick Up to HandStand/30 SuperMan/20 V-Ups/20 PVC Good Morning
Diane – 11:18RX’ed
2K Row – 10:24@24SPM
Jay-Kray you are my hero
This was my 3rd Diane – 1st time 2 ab mats / 2nd time 1 ab matt/ this time Rxed
CrossFit – this shit works
Nicely down tambot.
great job.. all HSPU with no mats? impressive
Diane – 9:03 RX’ed (Sorry Iz for not letting myself be coached this morning. I was crankypants.)
2K row around 10 minutes.
great Diane time!
Thanks Marina! It would have been better if I didn’t spend a bunch of time whining and talking back. Seriously woke up on the wrong side of the bed this morning.
Great job today. You crushed it.
Diane= 8:45 @ 105
2 ab mats 1st rd then 1 ab mat and a plate
2K Row 10:23
Nice work scaling up your HSPU and on that Row. You crushed it.
Endurance WOD today
3rds of 2min row for cals – 41/36/34 (i think)
6min amrap of deadlift @ 225 – 51
7min amrap of 25 double unders / 20 air squats – 6rds, all DU’s unbroken
Bummed to miss diane today!
3rds of 2min row for cals –42-39-37
6min amrap of deadlift @ 225 – 46
7min amrap of 25 double unders / 20 air squats – 5 Air squats shy of 5 rounds
Practiced on the rings trying to do an L- sit. about 5 minutes
my achin back…. Diane I’ll get you
Walked in today not really feeling it, but left feeling pretty damn good!
Diane
21-15-9 deadlifts/HSPU
10:24 I did this @125# but did all my HSPU kipping (was super happy b/c just the other day I could barely do any!)
2K Row- 8:49
You killed the row, lady.
Thanks lady! Katie did it in like 8:03 or something and at the end I thought she had an orgasm from the sounds of her moans!
Katie- if you’re reading this…well done!
Nice. I mean, whatever works.
Diane – 14:55 RX’d
I just feel like this girl Diane was picking on me today! This was the first time I’ve performed this benchmark RX’d.
2k row – 8:03.9
HEADS UP GUYS,
WE ADDED AN 8am BACK THIS SUNDAY WITH COACH DARIEL. PLEASE SWITCH YOUR RESERVATION IF YOU CAN MAKE IT.
A- WU- 2 Minutes of light rowing + 1 minute at 90%/NFT- 10 Push Up/10 Kick Up to HandStand/30 SuperMan/20 V-Ups/20 PVC Good Morning
B- Diane= 21/15/9 RFT of: Deadlift (225)/HSPU (1 Abmat) – 12:43 – Thanks for the push Dariel
C- 2K Row: 7:58
Warm Up: 2 min light row + 1 min @ 90% 705 meters
NFT: 10 push-ups/10 handstands/30 superman/20 v ups/20 PVC good mornings
Diane: 21/15/9 Deadlift (155)/HSPU w/ 2 abmats
9:51
2k row: 8:42.3
10/10/10 GHR + 5/5/5/5 Ring l-sits
Kicked up into my first handstand today. Thanks dariel.
Fun ended there. DNF Diane today. Blew up my back on the back 9. Poor form trying to go fast.
Hope this is gone tomorrow. Can’t pick up my kids.
Diane. 12:37 Rx’d … about 11 mins of which is HSPU! Don’t think my shoulders will ever get back to where I can do reasonable unbroken sets. Maybe in a next life….
2K row 8:05.6. Is it just me or have we rowed a lot this week 🙂 ?
Great working overcoming your neck issues and crushing the WOD, Cory.
Ryan – congrats on completing your basics!
Same goes for Barbara, Raquelle, Shara, and Kristin. Looking forward to working along side you as fellow athletes!