Fri Di

Posted on November 26, 2010 by Allison Bojarski

REMINDER! Today we are operating on a Sunday schedule (10am, 11am, noon, and 1pm WOD classes). Saturday & Sunday are normal schedule. Saturday will be a make-up of Thursday’s workout (“Helen”) because we were closed on Thursday and Saturday is a Rest Day.

Friday 101126
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 091221.

We are paper boats
Benefits of weight training for kids
Grace: A primer for the fitness enthusiast
Sweet potatoes are not just for Thanksgiving anymore

Zoe on wallball:
zoewallball.jpg

  • http://allisonbojarski.tumblr.com Allison Bojarski

    SCALING OPTIONS for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs as Rx’d
    teens and women 155-185#
    The Porch
    15-12-9
    225 pound Deadlift
    Handstand push-ups or Barrier
    Pack:
    21-15-9
    185 pound Deadlift
    Barrier Handstand push-ups or bridged on feet
    women 135#
    Puppies:
    15-12-9
    95-135 pound Deadlift
    Bridged Handstand push-ups on feet
    women 55-65#
    Buttercups:
    PVC-45# pound Deadlift
    Bridged Handstand push-ups on knees
    http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
    http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
    As a last resort you can sub heavy dumbbell presses.
    ———–
    I would add that HSPUs using bands attached to the pull-up bar are also a great way to scale HSPUs. If you don’t know how to do these, ask your instructor.

  • Justin Katz

    225 rxd
    Handstand pushups on box
    10:23

  • keller

    did a little light lifting in the back and then made up:
    “Jackie”
    1000 meter row
    45 pound Thruster, 50 reps
    30 pull-ups
    9:29 rx … i’ve determined that i hate all types of thrusters

  • Jamie F.

    7:25 Scaled
    Deadlifts @ 225 LBS
    HPSU’s @ 2 Abmats

  • Jai

    95#, 2 abmats. 8:20.
    Would it be worthwhile to practice Diane lighter sometime just to get used to doing a WOD unbroken? I’d probably have to use 3 abmats for the HSPUs for them to be unbroken. I need to get in the habit of breaking movements up less, but I want to keep good form, so lighter? As a off-time practice, not for a regular WOD.

  • Emily

    @Jai
    Going for unbroken is always a very good idea, even for a regular WOD. you have test days where maybe you use 2 ab mats instead of 3, but you will make MANY more strength and fitness gains if you go for unbroken often. that way your body gets used to the idea of pushing through pain so when you do go heavier, it’s easier to go unbroken and thus push harder. Any time I scale a WOD, I look at the times that the elite CrossFitters are getting and try to scale to take not much more time than they do. SCALING IS YOUR FRIEND.