12.29.13 "Diane"

December 29, 2013

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HOLIDAY SCHEDULE

NEW YEARS EVE
AM CLASSES ONLY
Closed PM

NEW YEARS DAY
Change of Plans – OPEN GYM
Join us for New Years “EVA”
5 rounds
800m Run or Row if weather permitting run
30 KB Swings (70,53)
30 Pullups

Strict 35min Cap

OPEN GYM HOURS
CFB 10am-12pm

CFD 10:30am-12pm

FITNESS

Skill
Kipping HSPU

“Diane”
21-15-9
Deadlift (225,155)
HSPU

COMPETITION

There will be a Mandatory Competitors meeting SUNDAY Jan 5th at 11:30am at CFBwater.
This is for all competitors that want to learn how to train for the OPENs Season.
If you can not make it Sunday please email Jason or Justin at crossfitbridgewater@gmail.com or crossfitdartmouth@gmail.com

Training and Rest Days will be Switching next week as well, as we Prep for the OPENs. The Week will start with SUNDAY, Monday and Tuesday as TRAINING DAYS, Wednesday will be OFF(active recovery) then Thursday and Friday will be TRAINING Days and Saturday will be OFF(active Recovery). The Focus of our Training will dramaticaly switch to Metcon and Endurance. There will be a slight cut back on strength or it will be programmed for after the WOD (that means AFTER!). This is the most important thing for you to do as an athlete, it’s to take instructions and follow the program, trust your coaches! We will ramp up your Metcons and still maintain or build strength along the road to the and throughout the OPENs!

The Competitors are required to follow the Competitors WODs plus the Endurance and Extra Credit Posted!
The Meeting Sunday will go over all this in depth!

Skill
Kipping HSPU

Metcon
“Diane”
21-15-9
Deadlift (225,155)
HSPU
-Go for a PR
-no vests or elevation
-Unless training for the Kill Cliff Competitors Comp, Then sub in 12-9-6 Parallette HSPU

ENDURANCE
3 x 2000m Row
Rest 5 Minutes between rounds
post all scores/p>

EXTRA CREDIT
1a) 3×15 Medball Back Extension (20,14)
1b) 3×15 Medball GHD Situps (20,14)
Superset a and b

 

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Comments

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  1. Joshua Jordan Reply

    Diane: 10:31 pr (shaved off 2:30) #225/2-abmatts
    Worked on 1RM Clean and Jerk
    #225 successful on both clean and jerk-pr
    #235 successful on clean(it was ugly)-pr, failed jerk

  2. Big Sexy Reply

    HBBS – 3×8 @195#, 1 x 5 @ 235#, 2×2 @ 250, 1 x 1 @ 275#

    Diane – 14:13 Rx (PR) Slowly improving my HSPUs

    2K Row – 6:55 (11 sec off PR)

    Extra Credit done

  3. Amber Reply

    Diane- 12:50 started at #150, ended with #135 :/
    RX’ed HSPU

    • Amber Reply

      I meant #155

  4. CC Engine Reply

    7:38 125#, 2 mats & 10# plate
    Great 430P at CFD with Coach Mr Rx & fun peeps 🙂
    Almost same time as last Diane but 10# more & hit the mats better with my head! 🙂

  5. Ninja Reply

    6:43rx

    Gotta work on kipping Bali

    • Ninja Reply

      Pr by 4 secs.. I ment kipping hspu

  6. Don E Reply

    8:32 Rx, however, if I had been being judged I’d prolly still be on the 21 HSPU.

  7. KellyG. Reply

    Diane – 9:27 (1 mat) beat my time by a few mins
    Also got my first and second ring muscle ups tonight!!!! Felt great and So psyched to FINALLY get it done! Thanks for the tips Sonia! 🙂

    • CC Engine Reply

      Congrats!!! 🙂 🙂

      • KellyG. Reply

        Aw thanks so much! It felt great! 🙂

  8. scott henriques Reply

    “DIANE”- 5:58 RX
    2k row–8:30/8:17
    extra credit- done / back ext 20#/ghd situps 8# med ball

  9. Tyler white Reply

    “Diane”-11:41 Rx .. Have to work on Hspu

    2.5 mile run

    50-strict pull-ups
    300- push-ups
    100-sit-ups

    “HBBS”
    115 x 5
    135 x 5
    165 x 5
    185 x5
    215 x 5
    225 x 5

    2k rows
    8:52
    7:19
    7:22

  10. Jeff Reply

    “Diane” 8:57 Rx.

    2k Row:
    1. 9:22
    2. 7:39
    3. 8:07

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