Are you still blogging on the Paleo site? Make sure you get your 4 post a week! Keep up the hard work. Great article on the orginial Bench Mark Lady WOD’s: http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf Skill- Snatch Grip Deadlift 3×3 WOD- “Diane” 21-15-9 Dead Lifts (225/185) HSPU (Hand Stand Push Ups) Post- Reverse ab crunch 3×15 put feet in rings; hold plank and bring knees to chest Are you interested in learning more about CrossFit or becoming a Level 1 certified trainer? You are in luck. CrossFit is holding a Level 1 Cert right in our back yard. The Cert does cost a decent penny ($1000), but it is very educational and a requirement if you ever have hopes of becoming a trainer yourself. For more information click on this link: http://www.regonline.com/builder/site/Default.aspx?EventID=1043117 Act fast, most Certs sell out.]]>
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old school journal.
after linda wednesday, diana will have to wait for another day.
will be in later to do something that doesn’t include deadlifts.
are you guys trying to scare away any vegetarians in the group? don’t get me wrong, i really like meat and can spend hours at Fogo de Chao, but that photo above is not something i need to see first thing in the morning.
Haha, it really does not look appealing at all does it. I didn’t think about it before I posted. The thought of Fogo is still great!
call me crazy..but I think the steak looks delicious, all day everyday.
Snatch Deadlift: 225#
WOD: 11:58 with a 25# and 15# weight to scale the HPSU
Great workout with my 6AM crew! Diane didn’t stand a chance. Hmm..what was my time?
And thanks Peter, I may have only done 1 DL with was that 123#? But that was my first over 100# anything.
DL 93#/ 2 25# for HSPU.
And yes, that picture is gross.
Normally I would think that picture of meat first thing in the morning is too much… however, I had a beef stew with acorn squash in the slow cooker overnight and woke up to a garlic beef smell wafting in the kitchen. And today’s lunch plan is a trip to Fogo de Chao with my office mates, so somehow the meat picture is rather appropriate for today. 🙂
Happy Friday to All!
today’s wod sounds fun?!! i havent deadlifted in awhile, so i may try to get in to do this. i was watching some CF demo videos on deadlifting, so i want to try it out. did i just say that?! hahah. i cant imagine doing all those HSPUs, but i guess we will see! that is not the kind of attitude i should have 🙂
Hated to miss today…..I’m gone for the weekend, but I’m back at it on Monday…..enjoy Diane, I will have to meet her next time:)
we missed you Jeanne, also, we have a new workout buddy for you, her name is Mary, she is excited to join you at 9am.
Intro Skill_Snatch Grip DL up to 133#
WOD_7:40 with 123#DL + 45#plate and Abmat on HSPU
I think I had more power tonight because of my high protein lunch 🙂
deadlift snatch up to 133#
wod: 8:24 with abmat and 25lb plate
Diane – 8:17 with 105# DL and 15# plate + abmat HSPU