Rachel smiles while she cleans!
The Regionals kick off in only 5 days! All week CFC will be performing one of each of the individuals WOD’s from the upcoming regionals. Be sure to join us all week long! http://games.crossfit.com/workouts/regionals-individual
BB Gymnastics
5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.
CROSSFIT REGIONALS WOD 1
“Diane“
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups
Post time to comments. Compare to December 9, 2009 and January 20, 2011. This is meant to be fast!
Rolled my own today
Pull-up strength
3×5 static. Blue
3×5 neg. blue
3×5 pull up. Blue and l’ll purple
15 min AMRAP
40 air squats
30 situps
20 pull ups.
2 + situps
I like that workout! Good job!!
BB Gymnastics
5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.
CROSSFIT REGIONALS WOD 1
“Diane“
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
12:56 85#/box
Think about you paige. how are your shin splints?
You are doing great girl… just keep coming in and don’t worry about the #’s.
It takes time to build strength!! You’ve already made improvements,that’s something to cheer about!!
“Diane“
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
5:41 105LBS/BOX
Go Mara!!!
5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.
85#
CROSSFIT REGIONALS WOD 1
“Diane“
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
15:50 105#/All kipping HSPU!!
Thanks Karen for pushing me on the HSPU
YAY!!! Congrats on those HSPUs!!
Congratulations!! That’s awesome!!
5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.
85#
CROSSFIT REGIONALS WOD 1
“Diane“
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
6:36 135#/ Handstand push up on box (from toes)
You did awesome today Beth!
in need of some new crossfitting shoes. recommendattions regarding brand and types? my newb’s are just about worn out. thanks!!
Hey WJ, how about another pair of New Balances?
i amy try another pair newb’s but i cannot do the minimus. they made my achillese hurt. thought maybe reebok or nike had a good crossfit shoe.
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec. (Cleans/101#)
2) 50 Double-Unders – rest 20 sec. (straight through)
3) 1 Snatch @ 85% – rest 20 sec. (cleans/115#)
4) 50 Double-Unders – rest 20 sec. (straight through)
5) 1 Snatch @ 95% (cleans/128#)
Notes: 40 seconds rest should be taken after the final set of snatches @ 75% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 85 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.
Conditioning
4 rounds for total reps of:
45 sec. ME Muscle-Ups (3/1/1/1)
15 sec. Rest
45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95# (1/1/+3fs/+4fs 85#)
15 sec. Rest
10 min AMRAP BB TGU alternating arms – (35# bar 6 each arm/17# bar 2 each arm)
CROSSFIT REGIONALS WOD 1
“Diane“
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups
5:37 165#/box
Great job, Jason! Thanks for blogging! AND your Hang Power Cleans were done with 135#
Great job Jason!!!
Strength:
5X2 hang power clean #75 (those high pulls do make it better, easy peasy!)
Conditioning:
Diane 21,15,9
DL #105
HSPU (box)
7:27
5×2 hang cleans 115lb
“diane”
21-15-9
155lb deadlifts
Handstand pushups (box)
7:12
4 mile trail run
4 mile trail run AFTER Diane?? NICE!
Awesome job!!
Strength:
5X2 hang power clean #105
Conditioning:
Diane 21,15,9
DL #125
HSPU (box)
8:35
Started PU on the wall, but for some reason, just couldn’t get off my head and had to move to the box.
Great effort on the HSPU!!!
5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.
115#
CROSSFIT REGIONALS WOD 1
“Diane“
21-15-9 reps of:
155/225 pound Deadlift
Handstand push-ups
12:01 155# /Kipping HSPU
First time to ever see or do a HSPU today! Thanks Sharon for cheering me on! Matt you are not allowed to say “No Rep” to me again
Nice work, Kevin! I am so inspired by your hard work and determination… first time doing HSPU and you did 45!!
“Diane“
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups
7:30 (I think) I’m getting old. hard to remember once I get home:)
Did the HSPU on the box, 155# DL
worked with 115# on Hang Cleans
we’ll get you doing those HSPU on the wall very soon!! me too!
2 mile run
Diane
21-15-9
DL’s 155#
HSPU (sub push-up from toes b/c of shoulder)
Time: 5:36