Archive for September 2nd, 2010

Who's Back Friday?

A. “Little Diane”
15-12-9 reps for time of
Deadlift 275lb/185lb
Handstand Push-ups
200m Run (3 runs total, end with run)

B.1K Run or Row – 1 Burpee penalty for each second over 1K time from Tuesday, performed immediately

C. Accumulate 5 minutes in Support Hold

Post results to comments.

Coaches notes: Don’t be deceived, even though she has less reps than “Diane“, Little Diane is heavier and includes running! Modify Deadlifts to 225/155, 185/125, 155/105, beginners do 95/65. Use bands for HSPU as needed, or double knee elevated push-ups. If back alley still muddy, run the 100m twice. Dragon Boat Chicks DO NOT do heavy Deadlifts. You do not want a tired back for this weekend. Instead do 3x500m Rowing Sprints. Race day is Saturday!

Prairie CrossFit Challenge: Deadline to sign up is September 11th! We have 12 signed up so far: AngDesj, Leya, Robin, KimFly, Alana, Shae, Harlan, Paul, Tyler, Jarrett, Keenan and Gerald. Who Else? It’s totally worth the experience, no matter what the final results. If you don’t sign up, you might regret it!

Overheard at CFR: “A bad day at CrossFit is better than a good day at work!”