Workout #1
"Diane"
21-15-9
Deadlift 225#/155#
Handstand Push Up
Workout #2
10 Power Cleans M-BW/W-60%BW ( Comp.M-BW+20#/W-BW)
10 Ring Dips
5 times.
Workout #3
800m Run
40 KB Swings 53#/35#
400m Run
20 KB Swings 70#/53#
800m Run
40 KB Swings 53#/35#
Pick one workout. Competitors must pick 2 workouts.
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. There is a variety to choose from here, just be aware that 2 are heavy doses of shoulder work. Some of you need to work on either HSPU's or dips. Don't shy away from working on your weaknesses.
5:15am
WO #1
Chrissy 14:15
Paul 15:28 Rx
Newman 5:53 Rx
Monica 14:26
Phil 14:39 Rx
Justin 12:33 Rx
Donna 19:43
WO #2
Newman 12:24
WO#3
Donna 23:49
Chrissy 16:56 Rx
Justin 17:03 Rx
9:00am
WO #1
Greg 12:55
Teshina 26:41 Rx
Scott 12:25 Rx
WO#2
Rebecca 10:55 Rx
Valerie 11:21
Claire 12:23
Maria 10:12
WO #3
Jennifer O. 17:33 Rx
Tina 16:22 Rx
Dano 14:32 Rx
Rebecca 15:00 Rx
Roselynn 15:05 Rx
Berenice 20:19
Michelle St.J. 17:52
10:00am
WO #1
Dano 14:06
Anniken 7:55
WO #2
Teshina 21:16 Rx
Jennifer O. 11:15
Paul 16:55 Rx
WO #3
Dana 19:55
Anniken 14:17 Rx
Congrats to Chrissy and Monica for getting their first HSPU’s. These women showed some awesome athleticism getting their HSPU’s. HSPU’s are one of the hardest disciplines to master for most women. Way to go you two.
Speaking of awesome CrossFit chicks, they just made today’s featured Crossfit Journal article a free download.
The link to the PDF is below
(Paul- a “P. D. F.” is kind of like a book, but on a computer, and you use the mouse to turn the pages, oh never mind, just ask Lisa to print it for you)
http://library.crossfit.com/free/pdf/CFJ_hayes_chicks.pdf
The synopsis is excerpted below:
CrossFit girls are beautiful—but Louis Hayes believes it’s more about attitude and determination than appearance.
I don’t know Phil. I’ve encountered some pretty ugly, determined chicks with attitudes back in college. I think they were called……cheerleaders.
12:00pm
WO #1
Don 7:10 Rx PR
Matt 8:48 Rx PR
Jake 10:18 Rx PR
Brad 9:19 Rx PR
WO #2
Matt 19:30 Rx Comp.
WO#3
David L. 16:55 Rx
Sara L. 18:50
Jake 16:31 Rx
Don 19:44
Actually, at my high school I think all the cheerleaders were also sprinters on the track team. At least I assume they were since they were always running away from me…
ba-dum-bum-CHING!
Newman,
Your head cold is really slowing you down.
Thrill that’s because you were too much man for any of them to handle. You must have showed them your 225# deadlift and handstand push ups. Awesome job today by the way. Based on body weight you are top dawg!!
Tif, thanks for noticing. You know how many times I had to blow my nose while doing the hspu?? It’s hard doing 1 arm hspu and blowing your nose with the other.
5pm
WO#1
Chad 20:21Rx
Tiffany 19:28Rx PR
Susan 20:53
WO#2
Susan 17:15
Tiffany 14:29Rx
Chad 16:10
WO#3
Dean 16:59Rx(run/row)
Dano II 17:40
Paul II 21:17
Kristi 19:38Rx
George 16:17Rx
Vince 18:38
Deanna 21:17
Ed A. 14:43Rx
Miry 22:36
6:00pm
WO#1
David K. 53:10 (30 strict HSPU)
WO#2
Mike M. 21:35
Sloane 14:30
WO#3
Christine 24:00
11am
WO#2
Lisa 10:20
Welcome Back, Vince. We’ve missed you. It was like going down memory lane today at the 5:00pm class. Vince, Chad, George, Ed and the crew…I better stop. I’m getting all misty eyed.
Vince is BACK??!! Yaaay, somebody else to absorb some of the bald jokes! Vince glad your head is back. And the rest of you.
Matt you are a freakin BEAST! The only one today to do wod#2 at Comp Rx. That’s awesome dude. Wish I could’ve seen you in action.
G’job Dave on the hspu! Did you know Traci is pregnant????
What?!? She’s pregnant? Gonna have to fire the pool boy… I thought it was strange we that we don’t even have a pool 🙂
Thanks Newman!