The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes deadlifts and handstand pushups.
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25 at 315 wasn't enough....lets do 45 at 225 just for fun :)
Go Nicole Fowler!!
SCHEDULE CHANGE: Saturday's sessions are now 9AM Kids, 10am Yoga, 11am CrossFit, 12pm Open Gym. Changes are reflected in ZenPlanner. :)
6am
Squats to 220 x 5

WOD
DIANE
21-15-9
Deadlift (145lbs)
Handstand Pushups (sub regular pushups)

Time: 5:09
I love the daily quote.
CFWU x2
Squats to 105
WOD
"DIANE"
21-15-9 reps of:
sumo deadlift (95)
push ups

6:32

I definitely felt the consequences of being away from CrossFit for 18 days, Shoulder is still bugging me, even after rest, osteo and massage...stubborn thing. I hope it gets better soon (THINK POSITIVE)

Have a good day!
Warm Up
Squats to 190 x 5
WOD
"DIANE"
21-15-9 reps of:
Deadlift (165)
Push Ups
Result: 6:04

Great morning at the gym!
Warmup

Squat 3R @ 90% PM 320
155, 185, 215, 245, 270, 285

"Diane"
21-15-9
Deadlift 225lbs
HSPU
6:22

Great morning
Cfwu
Squats
140.165.190.215.235.255x5(pr)
Dianne
21.15.9
Deadlifts 155 hspu with plate.
8:58
Great work today! Nice Prs Matt and Cathy!
AM: Hot Tub/Stretch. CFWUx2. Snatch 130x1 + 110x2x2. Front Squat 145x1. "Diane" 21-15-9 reps of: Deadlift (155 pounds) + Handstand Pushups in 8:43.
Almost a 6 minute PR for Diane. Very pleased considering last week was the first time I've done HSPUs since last fall and back was super tight from last week. Great day! Played around with some deficit HSPUs and did 5 inches no problem.
11:30AM: squat 475x1x3, bench 305x1 (PR), "diane" 21-15-9: deadlift (225) + strict hspu (2:58 PR).
Warm-up: Squats, lunges, hip flexor stretch, burpees, then my first full ring dip ever. Followed by a second one! I'm guessing all those two push up WODS from last week helped. Work = reward!

Squats to 130. Thanks Lana for the reminder to finish the last rep BEFORE racking.

21-15-9:

Sumo deadlifts (95 lb)
push-ups

6:12. Great day!
Warm up.
Snatch 110x1. 95x2x3.
Cleans 160x2x3. 135x2x2.
Front squat 195x2.

"Diane"
21-15-9
Deadlift 155
Handstand push ups
Time 16:08 (yep)

Went to Base Gagetown today to hangout with a group who wanted to try CrossFit Kids. 25 High Energy bodies!! I'm bagged :)
Nice PR, Jodi!!
Cfw
Box squats to 90
Wod
21-15-9
Deadlifts
Push ups
8:06
2 PRs today :D
Squats to 240x5. Last one was high but 4 is still a PR for reps. Will repeat next week.
WOD modified "Diane" 21-15-9
Deadlift 185#
Pushups
9:06 PR by 25 seconds. Thanks for cheering at the end Becky.
Nice moves with the HSPUs Omar O.!
I like today's quote, which can also be stated as "If you don't like what you've got, why don't you change it? If your world is all screwed up, rearrange it!" - Trooper ("Raise a Little Hell")
Good mornings to 165 x 5

WOD
"Diane"
21-15-9 of:
Sumo deadlifts (140#)
HSPU (25# plate)
6:52

Wow, a week's rest and proper food quantity is good for the body and soul. Feeling awesome and renewed for some good Crossfit now! Love it!
I am also pumped for lots of biking this week, on vacation, anyone :) Time to step up the activities for summer!
Squats (3r@90%) PM 390
195,230,265,300,335,350
"Diane"
21-15-9
Deadlifts (225 lbs)
HSPU (25lb bumper)
6:41
Squats 3RM @ 90% of 360
185, 215, 250, 285, 305, 325

WOD:
"Diane"
21-15-9
Deadlifts (225 lbs)
HSPU
Time: 12:55

Handstand pushups have come a long way BUT they still remain one of my goats.

Nice work 6pm!
CFWU
Squats to 95#x5
WOD:
"Diane" modified
21-15-9
Deadlifts (95 lbs)
Push Ups
5:59
Good work everyone especially the HSPU die hards - tough workout!