"Diane"
21-15-9
Deadlift 225#
Handstand pushups
Obviously "scaling" is the word of the day. This is one of the benchmark WODs of Crossfit. Something to work towards, but I felt like "programming" this particular WOD for us. I am going to go slow if I have to and try and do as many HSPU as possible before scaling to pikes. DL will be fine for me. You probably want to target somewhere in the 95# range I am guessing. If you feel your form is good and you feel strong go for more. Don't get hurt!
Friday, 30 Dec 11
ReplyDeleteI ran with Capt Ferris today again, ~40 mins, ~4 miles. We run slowly and carefully so that we don't get hit in the dark.
Maybe if I am motivated, I will do this workout tonight. We'll see. . . . I'll have to check my notebook to see how much I can deadlift and will likely just do handstands.
13:42 as Rx'd.
ReplyDeleteIntensity was decent considering my struggle with the HSPU. My best run was 7 in a row. To be fair my range of motion (ROM) leaves something to be desired. Some were deeper than others and I am sure I would have been "no repped" on some in the CF games. I was struggling to get into a handstand by the end, so I was pleased even with my limited range of motion. I even did a couple "free" i.e. not leaning feet on the wall. I quickly fall after each of those, but hey, its progress. I could use more skill work on HSPU for sure. . .many Crossfitters can though. I will get there. I am going to go "Col. Monroe" on them in January and make myself do some every day. Deadlift was a form focus. . . iron weights having to be lowered creates a nice "eccentric" portion to the exercise. I think the concentric for DL is going up. . . I should check. Anyway, you know what I mean. More work when you can't drop them. . .
Saturday, 31 Dec 11
ReplyDelete21-15-9 (Total time: 13:33)
Deadlift: 65 lbs
Handstand pushups: Substituted just handstands
I probably could have moved faster on the deadlifts. I was watched my form rather than focusing on intensity. Curses! I do wish I had someone to push me. I thought about doing pike pushups, but opted for the handstands instead for two reasons: 1) I need the practice; 2) I like the challenge of doing them within a WOD rather than by themselves. I'm getting better at getting up and I can feel the strenth developing in my shoulders/arms. My wrists are also weak--I know it. Maybe one day--after I shave my legs, of course--I'll ask TSgt Rice to spot me while I attempt to do a handstand pushup. I REALLY don't want to fall on my head--that would hurt. Oh, and I didn't "know what you [meant]" with your "concentric for DL is going up" but I figured it out with the last sentence!
I also tacked on elliptical (10 mins, level 10) for good measure.
Love you,
Lisa
I am eating a nectarine and it is delicious! Can I make it through the day without eating crap? We shall see. I am going to Italian tonight for New Year's Eve. Maybe I'll eat more octopus. Did you ever show the girls the picture?
ReplyDelete