100903 – Little Diane
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!”
I’d like to sub the hspu with ring dip pushups.
Our QCM relay team is stacked, ahem, I mean set:
Nick Kodellas
Lisa Whaley
Keenan Flegel
Tanya Winkel
Blake Fallis
Good luck on September 12th, runners!
I’ll see you at the finish line!
thats totally Cheryls back
But I *LOVE* heavy deadlifts.
Oh well, going for a run in the park today, if anyone’s interested in joining me. I’m slow, so don’t expect any PR’s.
I agree with CJ… definitely Cheryl! And nice butt… it’s glistening!
A. Dlifts at 155 lb.
ohpu on box doubled
12:22 min.
B. 7:13? 1Km run
C. Accumulated 4:15min support hold on small box
Ooo this one looks good! Hopefully I can try next week when my cold is gone (fingers crossed). Nice back Cheryl!!
Good lunch dragonboaters. You ladies will kick butt!
1K Row 3:59.6 = YUCK!
I’d rather do heavy deadlifts!
Is it bad when you don’t recognize your own back? lol
I also didn’t realize that my butt glistens in those pants – nice!
Would it be inappropriate to have “whose butt Thursday”…and only show the boys’ butts?? Just a suggestion
Robin, how do I get my comment icon thingy to show “member” instead of “guest” when I comment?
I am having difficulties lifting my arms above my head…. luckily I get to find out tonight if deadlifts can be accomplished!
Tuesday’s run 4:28 PR
Today=> 4:55
27 Burpees after HSPU’s was icing on the cake.
And Cheryl, I think us guys can handle being objectified. I just don’t want my butt to be confused with someone elses. That could be awkward.
Cheryl – go into the “forum” and register to be a member on this website!!
Whew! I was going guess that it was Derek’s back. I’m not against people sporting new looks….
I’m also going to mention that this is the only place I know where you can someone stare at your arse and be confident they’re looking for form errors.
Good luck at the dragon boat races Crossfit Chicks!!!! You’ll kick ass!
Shannon and Brad
C’mon Kurt…..you know that my pink top has sequins!!
Nice shirt -Cheryl! I didn’t even recognize it.
Good luck to the CrossFit Chicks this weekend!
Have fun and good luck tomorrow! I will see you there tomorrow.
Hard but fun tonight. Little Diane with band assisted hspus, 185lb deads in 13:59. 1km run in 4:06 so no burpees! 4 minutes of support hold.
15:01 with 275lbs and ring pushups
5:41 1k run with no fewer than 5 stops! Lol
2:30 total support hold time
as rx’d 16:29
1km run 4:34, 14 burpee penalty….thx D3 for being my pace bunny…the pace bunny I just couldn’t keep pace with;-)!
Hit up Saskquatch at crossfitvernon today as Rx’d 4:15.Miss ya dudz……Cheryl has a nice back:)
Lil Dianne with a 400m run instead 9:11 Yo