Diesel-Gym

Friday 2/3/12

2012-02-02T20:00:00.006-05:00

WOD

10-9-8-7-6-5-4-3-2-1

Thrusters (135/ 95#)

Strict Pull-Ups

Post time to comments

Thursday 2/2/12

2012-02-01T20:00:00.004-05:00

WOD

10-9-8-7-6-5-4-3-2-1

Handstand Push-Ups

Box Jumps (30/24")

Burpees

Post time to comments

Wednesday 2/1/12

2012-01-31T20:00:00.008-05:00

WOD

Power Snatch

2-2-2

Compare to: 12/22/10

Power Clean

3-3-3

Compare to: 11/23/10

Post best load to comments

Registration for the 2012 Games Open begins today!

Click here for more information

Tuesday 1/31/12

2012-01-30T20:00:00.005-05:00

WOD

3 Round for Time:

800 m Run

40 Kettlebell Swings (53/35#)

25 Pull-ups

Post time to comments

*Schedule Update*

Tuesday now has 2 Rookie classes
7am and 7pm!

click here for our complete schedule

Monday 1/30/12

2012-01-29T20:00:00.003-05:00

FGB x 1/2 Tabata = 4 Rounds of FUN!

1/2 Tabata Wallball (20/14# - 10')

1/2 Tabata SDHP (75/ 55#)

1/2 Tabata Box Jumps (20/20")

1/2 Tabata Push Press (75/ 55#)

1/2 Tabata Row (Cal.)

Post Tabata scores and Tabata total to comments

Saturday 1/28/12

2012-01-27T20:00:00.000-05:00

Team WOD

In teams of 4-5 complete:

5K Row
200 Knee to Elbow
100 2 Person Deadlift (#455/#305)

Post time to comments

SUNDAY
Endurance Class: 9am Please check comments for details
Kettlebell Seminar: Sunday, 12pm-4pm at Crossfit Diesel!

Friday 1/27/12

2012-01-26T20:00:00.008-05:00

WOD

3 Rounds for time:

30 Kettlbell Swings (#53/#35)
30 Goblet Squats (#53/#35)
30 Double-unders

Post time to comments

Thursday 1/26/12

2012-01-25T20:00:00.005-05:00

WOD

Back Squat

3-3-3-3-3

Compare to 7/12/11

Post load to comments

Wednesday 1/25/12

2012-01-24T20:00:00.005-05:00

WOD

As many rounds as possible it 10 minutes:

8 Push Press (#115/#80)
8 Push-ups
8 Chest to bar Pull-ups

Post rounds to comments

Tuesday 1/24/12

2012-01-23T20:00:00.010-05:00

WOD

4 rounds for time:
10 Front Squat (#185/#125)
20 Sit-ups
30ft. Handstand Walk

Post time to comments

Kettlebell Worshop this Sunday 1/29/12!
When: 12pm-4pm
Where: Crossfit Diesel
With: Jason Schreiber
How much: $69

Register Here

Monday 1/23/12

2012-01-22T20:00:00.013-05:00

WOD

Deadlift

3-3-3-3-3

Compare to 6/1/11

Post load to comments

Diesel Chick Rock!

Congratulations Teresa on winning 2nd at the SuperFit Games 2012!

Congratulations Susan on finishing 5th in the WODclub Open 2012!

Saturday 1/21/12

2012-01-20T20:00:00.014-05:00

**Classes will be running as normal**

**Please be careful walking from your car to the front door of the gym**

Team WOD

As a team complete:
50 Muscle-ups
100 Power Cleans (#135/#95)
150 Ring push-ups
200 Pistols

Post time to comments

Sunday's Endurance WOD:
Please check the comments for details

Friday 1/20/12

2012-01-19T20:00:00.010-05:00

WOD

Front Squat

3-3-3-3-3

Compare to: 8/15/11

Post loads to comments

Thursday 1/19/12

2012-01-18T20:00:00.015-05:00

WOD

3 Rounds for time:

10 Ring Dip
20 Kettlebell Swing (#53/#35)
30 Burpees

Post time to comments

Kettlebell Workshop

Sunday the 29th!
at CrossFit Diesel / from 12-4 PM

Register Here

Wednesdsay 1/18/12

2012-01-17T20:00:00.014-05:00

“Annie”

50-40-30-20-10

Double Under

Sit-Ups

Compare to 6/8/11

Post time to comments

Diesel back in 2008

Tuesday 1/17/12

2012-01-16T20:00:00.019-05:00

Heavy: Jerk

Jerk (Front)

1-1-1-1-1

Jerk (Back)

1-1-1-1-1

Post best lifts to comments

Compare to: 10/26/11

Check out the crossfit clip on "The Doctor's"

Monday 1/16/12

2012-01-15T20:00:00.030-05:00

"Nutts" variation

For time:
10 Handstand push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (24"/20")
50 Pull-ups
100 Wallball shots (20#/14#)
200 Double-Unders
400 Meter run (45#/25# plate)

Compare to (click link for more information about Lieutenant Andrew Richard Nuttall) Crossfit.com

Post time to comments

Happy Martin Luther King Day!

Saturday 1/14/12

2012-01-13T20:00:00.005-05:00

Team WOD

As a team, complete:

21 Rope Climb
200 Box Jump
200 Squat Snatch (95/ 65#)
5k Row

Team Members will work simultaneously to complete the above tasks.

Endurance WOD: Please check comments for details

Rich Froning Jr. the November 2011 issue of People Magazine.

Click here for the rx review

Friday 1/13/12

2012-01-12T21:19:00.001-05:00

WOD

As many rounds as possible in 10 minutes of:

5 Push Jerk (155/ 105#)
50 Double Under's

Compare to: 10/26/10

The Crossfit Games Open begins on 2/22/12. Registration opens on 2/1/12.
Click here for more details

Thursday 1/12/12

2012-01-11T20:00:00.002-05:00

WOD

3 Rounds for time:

800 m Run
15 Toes to Bar
12 Burpees
9 Hanging Power Cleans (135/95)

Compare to 5/14/11

Wednesday 1/11/12

2012-01-10T20:00:00.004-05:00

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift (1x Bodyweight +50/ 30#)
Floor Press (1x Bodyweight)

Post time to comments

Check out Dan Muscles!

DanHookCooks.com

Tuesday 1/10/12

2012-01-09T20:00:00.001-05:00

WOD

2 Rounds for time:

50 KettleBell Swing (53 / 35#)
50 Sit-Ups
50 KettleBell 1-arm Thruster (53/35#)

Post time to comments

Monday 1/9/12

2012-01-08T18:00:00.001-05:00

WOD

Overhead Squat

3-3-3-3-3-3

Post load to comments

Compare to 10/12/11

Kettlebell Workshop at CrossFit Diesel on the 29th!

Come and learn all that kettlebell conditioning has to offer in this exciting and informative 1 day event!

Registration is only $69 for this 4 hour intensive
Register Here

Saturday 1/7/12

2012-01-06T20:00:00.015-05:00

WOD

For Time:

500 m Row
~ then, proceed directly into ten round of:

15 Double-Unders
7 Burpees

~ then, immediately:
Run 1 mile

Run at Nelson's Fat Ass 50K today
starting at the Docks at Lake Elkhorn: 8:00 AM

Compare to: 1/8/11

(Regardless of which WOD you do, Post time to comments)

Friday 1/6/12

2012-01-05T20:00:00.003-05:00

WOD

3 Rounds for Time:

7 Power Snatch (135/ 95#)
7 Muscle Ups

(Post time to comments)

Thursday 1/5/12

2012-01-04T20:00:00.012-05:00

WOD

2 Board Press

3-3-3-3-3

Pause the 1st rep of each set (Transfer the weight of the bar into the board).

Here are some demos from YouTube:

Jen Comas (boards after 1st 0:30 sec)

Cheryl Anderson

KETTLEBELLS!

CrossFit Diesel will be hosting a Kettlebell Seminar, taught by owner and coach of Maryland Kettlebells: Jason Schreiber!

The seminar will be held on Sunday the 29th of this month - And registration is only $69

Click Here to register

Wednesday 1/4/12

2012-01-03T20:00:00.008-05:00

WOD

5 Rounds for time:

50' Overhead Walking Lunges (45/ 25#)

15 Handstand Push-Ups

(Post time to comments)

Nelson's Fat Ass 50K is this Saturday!

It is always an awesome time. Last year we had 5 of our folks to run a 1/2 or a 1/4 Nelson's.

Two Diesel'ers finished in the top 10 for the 25K - This year, I bet we can beat that!

Tuesday 1/3/12

2012-01-02T20:00:00.006-05:00

WOD

3 Rounds for Max Reps

1 min. Push Press (Choose Start Weight)

1 min. Front Squat (+35's/ +25's)

1 min. Deadlift (+45's/ +35's)

Rest amply between rounds

(Post loads and total reps, per round, to comments)

Monday 1/2/12

2012-01-01T20:00:00.007-05:00

WOD

For Time:
100 Double-Unders
75 Wall Ball
50 Pull-Ups
25 Thrusters (125/ 85#)

(Post time to comments)

CrossFit Diesel will be hosting a Kettlebell Seminar, taught by owner and coach of Maryland Kettlebells: Jason Schreiber!

The seminar will be held on Sunday the 29th of this month - And registration is only $69

Click Here to register

Saturday 12/31/11

2011-12-30T20:00:00.014-05:00

Team WOD:

"Strongman Murph"

200M Farmers Walk per round* (#70x2/ #53x2)
100 Pull-ups total (44/ 22# vest)
200 Push-ups total (45/ 25# plate)
300 Goblet Squats total (53/ 35# Kettlebell)
(Optional Rest Station for teams of 5)

*This WOD has 3 Work Stations and 1 Pushing Station
Teams work to achieve cumulative totals at each “Work Station”
Teams rotate stations upon the arival of the “Pusher” each round
When all the work is complete at a Work Station, it becomes a rest station

Post time to comments

Today's Classes:
9am
10am - Rookies

HAPPY NEW YEAR'S!

Friday 12/30/11

2011-12-29T20:00:00.009-05:00

WOD

“Briggzy” 4 Rounds for Time

8 Power Clean (205/ 145#)
8 Front Squat (205/ 145#)
8 Pistols (alternating)
8 HSPUs

Post time to comments

Today's Classes:

5pm
6pm

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled through the New Year.

Thursday 12/29/11

2011-12-28T20:00:00.009-05:00

WOD

“Barber” 21-15-9

DeadLift (225 / 155#)
Over Head Squat (135/ 95#)

Today's Classes:
5pm
6pm
7pm Rookies

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled through the New Year.

Wednesday 12/28/11

2011-12-27T20:00:00.010-05:00

WOD

3 Rounds for Time

50 Box Jump
50 KB Swing
50 Sit-Up

Post to comments

Today's Classes:
5pm
6pm

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled through the New Year.

Tuesday 12/27/11

2011-12-26T20:00:00.007-05:00

WOD

1000m Row
100 Double Unders
30 Pull-Ups

Post time to comments

Today's Classes:
5pm
6pm

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled through the New Year.

Monday 12/26/11

2011-12-25T20:00:00.007-05:00

WOD

"Spencer"

20 reps of Overhead Squats (for max load)

then

1-rm Jerk from the Back

Post load to comments

Today's Classes:

5pm
6pm

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled through the New Year.

Saturday 12/24/11

2011-12-23T18:30:00.004-05:00

Crossfit Diesel is closed today.

MERRY CHRISTMAS!

Please enjoy the day off with your

Family and Friends.

Friday 12/23/11

2011-12-22T20:00:00.009-05:00

WOD

“Russell” 3 Rounds for Time:

25 Double Unders
25 Hand Release Pushups
6 Sprints (33 feet)

Post time to comments

Today's Classes

5pm

6pm

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled this week & through the New Year.

Thursday 12/22/11

2011-12-21T20:00:00.007-05:00

WOD

“Austin” AMRAP – 7

2 Muscle Ups
2 Deadlifts (335/ 225#)

Post time to comments

Today's Classes:
5pm
6pm
7pm - Rookies

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled this week & through the New Year.

Wednesday 12/21/11

2011-12-20T20:00:00.035-05:00

WOD

"Lipson" 21-15-9

Back Squat (185/ 135#)
KB Swings (53/ 35#)

Post time to comments

Today's Classes:
5pm
6pm

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled this week & through the New Year.

Tuesday 12/20/11

2011-12-19T20:00:00.035-05:00

WOD

“Camille” Amrap -8:

3 Snatch Complexes* (125/85)
3 Wall climbs**

*1 Snatch Complex =

1 Power Snatch,
1 Hanging Power Snatch,
and 1 Hanging Squat Snatch

**Sternum to wall, must start from belly on floor push up position

A miss at any portion of a complex constitutes a missed rep and must be started on the first Power Snatch.

Video Demo

Today's Classes:
7am Rookies
5pm
6pm

Reduced Holiday Schedule

With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled this week & through the New Year.

Monday 12/19/11

2011-12-18T20:00:00.003-05:00

WOD

"Stacey" Variation

For Time:

150 Air Squats
150 SDHP (75/ 55#)
150 Air Squats

Post time to comments

Saturday 12/17/11

2011-12-16T19:30:00.001-05:00

Team WOD - In Teams of 2 perform

Kalsu – AMRAP-17 minutes

Both team members will perform 5 Burpees at the start of every minute, then perform as many Thrusters as possible for the remainder of the minute - Tag team style.

Load is (135/ 95#)

Post total thruster repetitions to comments

Endurance Class:

Please check comments for details

Friday 12/16/11

2011-12-15T19:45:00.000-05:00

WOD

Deadlift
5-5-5-5-5

Compare to: 8/26/11

Post load to comments

Thursday 12/15/11

2011-12-14T19:20:00.002-05:00

"Back In Line"

2 RFT:

500 m Row
50 Double Unders
40 Wallball (20/ 15#)
30 Burpees
20 Knee to Elbow
10 HSPU

Rest 3 minutes - Get back in line & do it again.

(Subtract 3 minutes from your total time and post to comments)

Compare to: 6/10/11

Wednesdsay 12/14/11

2011-12-13T20:00:00.037-05:00

WOD

Maximum repetition of body weight Clean and Jerk
Touch and go from the floor.

You have up to 2 attempts.

Compare to 9/29/11 or 7/15/11

Post repetitions to comments

Congratulations Mike and Whitney for winning Crossfit Diesel's 1st ever Nutrition Challenge!

Tuesday 12/13/11

2011-12-12T20:00:00.010-05:00

WOD

5 rounds for time:

5 Front Squat (205/ 135#)
20 Double Under

Compare to: 1/29/11

Post time to comments

All Diesel member's are invited to the Diesel Holiday Party this Saturday at 6pm. Ask for more details.

Monday 12/12/11

2011-12-11T20:00:00.013-05:00

WOD

Death By:

Floor Press (#135/#95)
Compare to 7/8/10

then*

Pull-Up
Compare to 7/23/09

*Or vice versa: ½ the class willl begin with FP then Switch to PU, while the other ½ starts at PU and then switches to FP
Post repetitions to comments

Way to go Diesel ladies!

Pick up your copy of Howard Magazine (comes with the Columbia Flier) to read the article.

Saturday 12/10/11

2011-12-09T20:00:00.005-05:00

Grace

30 Clean & Jerk (135/ 95#)

Compare to 10/22/11

Post time to comments

Endurance Class:

Please check comments for details

Friday 12/9/11

2011-12-08T20:00:00.003-05:00

Fight Gone Bad

3 Rounds of:

Wall-ball (20/ 14#) 10 ft target for both
Sumo deadlift high-pull (75/ 55#)
Box Jump (20/20")
Push-press (75/ 55#)
Row for Calories

Rest 1 minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 10/21/11

Post repetitions to comments

Thursday 12/8/11

2011-12-07T21:27:00.000-05:00

Weightlifting Total (Variation)

In 6 Minutes:

Establish a 1 Rep Max Snatch

Rest ... Then:

In 6 Minutes:

Establish a 1 Rep Max Clean & Jerk

Compare to: 10/20/11

Post Loads & Total to comments

Wednesday 12/7/11

2011-12-06T20:00:00.004-05:00

Fran

21-15-9

Thrusters (95/ 65#)

Pull-Ups

Compare to: 10/19/11

Post time to comments

Tuesday 12/6/11

2011-12-05T20:00:00.003-05:00

Back Squat

1-1-1-1-1-1-1

Compare to 10/18/11

Post load to comments

Monday 12/5/11

2011-12-04T20:00:00.005-05:00

Filthy Fifty

For time:

50 Box jump (24/20")

50 Jumping pull-ups

50 Kettlebell swings (35/26#)

Walking Lunge, 50 steps

50 Toes to Bar*

50 Push press (45/ 33#)

50 Back extensions

50 Wall ball shots (20/ 14)

50 Burpees

50 Double Unders

Compare to 10/17/11

Post time to comments

Saturday 12/3/11

2011-12-02T20:00:00.006-05:00

Jason S will be teaching a Kettlebell Workshop at
Crossfit Diesel on January 29th!

WOD

Hanging Power Clean

5-5-5-5-5

Compare to 3/16/11 or 2/16/11

(Post loads to comments)

Endurance Class:

Please check comments for details

Friday 12/2/11

2011-12-01T20:00:00.007-05:00

WOD

21 Strict Pull-ups

21 Pistols, Right leg

21 Pistols, Left leg

15 Strict Pull-ups

15 Pistols, Right leg

15 Pistols, Left leg

9 Strict Pull-ups

9 Pistols, Right leg

9 Pistols, Left leg

Post time to comments

Thursday 12/1/11

2011-11-30T20:00:00.010-05:00

WOD

21-15-9

Sumo Deadlift Highpull (#95/#65)

Ring Dips

Post time to comments

Today we would like to say Thank You to our awesome coaching staff! You rock and we could not do it with out you!

Additionally, welcome Susan to the Crossfit Diesel coaching Team. Click here and scroll down to see her bio.

Wednesday 11/30/11

2011-11-29T20:00:00.008-05:00

WOD

Squat Snatch

1-1-1-1-1

Compare to 9/26/11

(Post loads to comments)

We finish our Customer Appreciation Month by applauding the Diesel athlete with more than 400 completed work-outs. Blowing everyone out of the water with a total of 477 completed WOD's is our own Dan Hook! Way to go Dan, congratulations and keep it up :)

Tuesday 11/29/11

2011-11-28T20:00:00.008-05:00

WOD

300 Double-Unders for time

Every time you break (intentional or not) 5 wall ball

Post time to comments

Monday 11/28/11

2011-11-27T20:00:00.009-05:00

Movember Marathon Monday

5 rounds for time

400 Meter Run* (#45/#25)

12 Power Cleans (#135/#95)

10 Double Unders

10 Atomic Sit-ups*

10 Push-ups

Post time to comments

FINAL Movember Monday

Click here to join "Team Diesel"

*Additional instructions at gym

Saturday 11/26/11

2011-11-25T19:15:00.000-05:00

Team Barbara (teams of 2)

AMRAP 30

Tag team style: 3 minutes of work followed by 3 minutes of rest per athlete 5 times.

20 Pull-up
30 Strict push-up
40 Sit-up
50 Squat

Compare to 7/13/11

Post rounds to comments

Endurance Class:

Please check comments for details

Friday 11/25/11

2011-11-24T18:30:00.008-05:00

Reduced Holiday Schedule
7am - Class is CANCELED
5pm - Group WOD
6pm - Group WOD

7pm - Open Gym

WOD

Front Squat

1-10-1-20-1-30

Compare to 8/30/11 or 10/5/11

Post load to comments

Thursday 11/24/11

2011-11-23T19:30:00.001-05:00

Happy Thanksgiving!

Crossfit Diesel is Closed today.

Please enjoy your day off with

Friends and Family.

Wednesday 11/23/11

2011-11-22T20:00:00.006-05:00

WOD

3 rounds for repetitions:

1 minute Rope Climb

1 minute Rest

1 minute Handstand Push-ups

1 minute Rest

1 minute Row for Calories

1 minute Rest

Post repetitions to comments

We continue our Customer Appreciation Month by applauding Diesel athletes with 300 to 400 completed work-outs. Way to go everyone, congratulations!

Mike T 360

Kim 331

Matt 315

Rachel M 310

Tuesday 11/22/11

2011-11-21T20:00:00.003-05:00

WOD

21-15-9

Deadlift (#275/#185)

Burpee Box Jump (24"/20")

Post time to comments

Please welcome Michael G as the newest coach at Crossfit Diesel! We are super excited to have him join our team and share his expertise and knowledge with us. Click here and scroll down to see his bio.

Monday 11/21/11

2011-11-20T20:00:00.002-05:00

Movember Monday

Press

1-10-1-20-1-30

Compare to 9/23/11 or 8/9/11

Post load to comments

Movember Monday

Click here to join "Team Diesel"

Saturday 11/19/11

2011-11-18T20:00:00.008-05:00

Team WOD (teams of 2)

5 Rounds for time:

30 Burpees (yay burpees)

60 Double Unders

30 Kettelbell swings (#53/#35)

Post time to comments

Endurance Class:

Please check comments for details

Friday 11/18/11

2011-11-17T20:00:00.001-05:00

WOD

3 rounds for time:

10 Handstand Push-ups

20 Pull-ups

30 Sit-ups

40 Air Squats

Post time to comments

Thursday 11/17/11

2011-11-16T20:00:00.004-05:00

"Fight Gone...Good"

3 rounds for reps:

1 min. Max rep Push Press (#75/#55)

1 min. Rest

1 min. Max rep Wall Ball 10ft. (#20/#14)

1 min. Rest

1 min. Max rep Box Jump (20"/20")

1 min. Rest

Post repetitions to comments

Wednesday 11/16/11

2011-11-15T20:00:00.004-05:00

WOD

Box Squat

5-5-5-5-5

Compare to 8/23/11 & 2/11/10

(Post loads to comments)

We continue our Customer Appreciation Month by applauding Diesel athletes with 200 to 300 completed work-outs as of November 1st. Way to go everyone, keep it up!

Keith 298

Sujata 228

Donte 224

Tuesday 11/15/11

2011-11-14T20:00:00.004-05:00

"Grace Interrupted"

15 Clean & Jerk (#135/#95)

200 Double Unders

15 Clean & Jerk (#135/#95)

Post time to comments

Monday 11/14/11

2011-11-13T20:00:00.005-05:00

Movember Monday

Old McDonald had a Farm

5 RFT

6 HSPU
60' Farmers Carry (#35/25 plate per hand)
15 Squats holding both plates
60' Farmers Carry back to start line

Post time to comments

Congratulations Teresa on an elite level performance at the Hopper!

Saturday 11/12/11

2011-11-11T20:00:00.009-05:00

Power Elizabeth

21-15-9

Power Cleans (#135/#95)

Ring Dips

Compare to 6/13/11

Post time to comments

Friday 11/11/11

2011-11-10T20:00:00.001-05:00

"Jack"

AMRAP-20

10 Push press (115 / 75#)
10 KB Swings (1.5/ 1 pood)
10 Box jumps (24 / 20")

Post rounds to comments

Thursday 11/10/11

2011-11-09T20:00:00.003-05:00

WOD

As many rounds as possible in 10 minutes of:

5 Power Snatches (#95/#65)

5 Bar-facing Burpees

2 Muscle-ups

Post time to comments

Come out and show your CFDiesel power by cheering on Teresa in the Mid-Atlantic Hopper this weekend!

Click here for more information.

Wednesday 11/9/11

2011-11-08T20:00:00.008-05:00

WOD

Jerk (front only)

1-1-1-1-1-1

then

http://www.blogger.com/img/blank.gif

15 front or back squats* in as few sets as possible.

*Use the load from your heaviest jerk today.

Compare to 10/23/11

Post load to comments

Next on our Customer Appreciation Month we applaud Diesel athletes with 100 to 200 completed work-outs. Way to go everyone, congratulations!

Vinu 180

Whitney 171

Jamison 169

Chris 169

Mark G 137

Jesse S 134

Shannon 119

Sarah 108

Deb 106

Jason H 102

Jay 100

Tuesday 11/8/11

2011-11-07T20:00:00.001-05:00

WOD

21-15-9 for time:

Box Jump (24"/20")

Wall Ball (#20/#14)

Toes to bar

Post time to comments

Monday 11/7/11

2011-11-06T20:00:00.004-05:00

Movember - Monday

"Bradshaw " Variation

10 Rounds for time:

3 Handstand Push-ups

6 Deadlift (#255/#175)

8 Pull-Ups

15 Double-Unders

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Saturday 11/5/11

2011-11-04T19:00:00.010-04:00

WOD

In Teams of two perform "Bull"

Tag-team style (1 at a time, but Run together)

2 Rounds of:

200 Double-Unders

50 Overhead Squats (#135/#95)

50 Pull-ups

1 Mile Run

Compare to crossfit.com 10/26/10

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Endurance Class:

Please check comments for details

Friday 11/4/11

2011-11-03T20:00:00.011-04:00

WOD

AMRAP-20

3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

Please bring extra parallette's if you have them :)

Kristan Clever 10 rounds + 5 up-downs

Rebecca Voigt 7 rounds + 7 up-downs

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WOD Demo from Crossfit Maxim video

[wmv] [mov]

Thursday 11/3/11

2011-11-02T20:00:00.006-04:00

WOD

Hanging Squat Snatch*

3-3-3-3-3

*Bar may not be put down until the 3rd lift is complete

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Wednesday 11/2/11

2011-11-01T20:00:00.009-04:00

WOD

4 Rounds for Max Rep

1:30 Burpees

2 min Rest

Then

1:30 Row (Cal.)

2min Rest

Post scores to comments

We start our Customer Appreciation Month by applauding Diesel athletes with 50 to 100 completed work-outs. Way to go everyone, congratulations on a job well done! We will be recognizing athletes every Wednesday throughout the month :)

Irene 88

Hoi Yee 85

AJ 85

Hilary 79

Bobby 77

Luke 69

Yvette 66

Rachel L 64

Michael S 62

Kevin 57

Joshua 57

Jim 52

Tuesday 11/1/11

2011-10-31T20:00:00.004-04:00

WOD

5 Rounds for time

50' OH Wallking Lunges (Empty Barell)

10 Pull-Up

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Movember is starting

Click here to join "Team Diesel"

Monday 10/31/11

2011-10-30T18:30:00.001-04:00

Night of the Living Deadlifts

(costumes optional)

Deadlift Ladder

7 Rounds

6 Stations

Loads unknown

20 Seconds to Lift

10 Seconds to Rotate

Increase loads every round

Post heaviest lift to comments

Susan setting National and American Powerlifting Records!

Saturday 10/29/11

2011-10-28T20:00:00.009-04:00

Heavy: Bench Press

5-5-5-5-5

Post Load to comments

Compare to: 10/7/11 & 12/17/10

Endurance Class:

Please check comments for details

Monday's classes will be "Night of the Living Deadlifts".....costumes are encouraged ;)

Friday 10/28/11

2011-10-27T20:00:00.005-04:00

2011 5 Ton 5K

15 Clean (135/ 95)

15 Front Squat* (135/ 95)

1250 M Run

25 Shoulder To Over Head (115/ 75)

1250 M Run

10 Clean (135/ 95)

10 Front Squat*(135/ 95)

1250 M Run

15 Shoulder To Over Head (115/ 75)

1250 M Run

*Women's Division: Add a round of Deadlift's after the Front Squat

Compare to: 5 Ton 5K

Thursday 10/27/11

2011-10-26T20:00:00.004-04:00

WOD

21-15-9 for time of:

Box Jump

Pull-Up

Ring-Dip

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Wednesday 10/26/11

2011-10-25T20:00:00.002-04:00

Heavy: Jerk

Jerk (Front)

1-1-1-1-1

Jerk (Back)

1-1-1-1-1

Post best lifts, Front & Back, to comments

Compare to: 3/9/11

Teresa takes Silver at the 2011 Fall Brawl

hosted by R.A.W. training

Tuesday 10/25/11

2011-10-24T20:00:00.001-04:00

3 Rounds for time

500 M Row

21 Burpees

7 Handstand Push-Ups

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Jason, just before a 130# Turkish Get Up

Monday 10/24/11

2011-10-23T19:22:00.004-04:00

2009 Mid-Atlantic Hopper Chipper

30 Double-Unders

7 Back Squat (135/95)

30 GHD Sit-Ups

7 Snatch (135/95)

30 Wall-Ball

7 Push Jerk (135/95)

30 Toes To bar

Post time to comments

Susan at 'The Beast of the East'

Saturday 10/22/11

2011-10-21T19:00:00.005-04:00

9am - No Class

10am - Rookies Class

11am - Barbells 4 Boobs fundraiser

Donating to this fundraiser is easy, just click this link and contribute. All are welcome to participate regardless of donation.

Grace

30 Clean & Jerk (135/ 95#)

Compare to 7/25/11

Endurance Class
Please check comments for details.

Friday 10/21/11

2011-10-20T20:00:00.003-04:00

Fight Gone Bad

3 Rounds of:

Wall-ball (20/ 14#) 10 ft target for both
Sumo deadlift high-pull (75/ 55#)
Box Jump (20/20")
Push-press (75/ 55#)
Row for Calories

Rest 1 minute

Compare to: 9/17/11

*Special Event Notice:

We will be running "Grace" this Saturday at 11am in support of the Barbells 4 Boobs fundraiser. Donating to this fundraiser is easy, just click this link and contribute. All are welcome to participate regardless of donation.

Saturday

9am: No class

10am: Rookies class

11am: "Grace"

Thursday 10/20/11

2011-10-19T20:00:00.004-04:00

Weightlifting Total (Variation)

In 6 Minutes:

Establish a 1 Rep Max Snatch

Rest ... Then:

In 6 Minutes:

Establish a 1 Rep Max Clean & Jerk

Compare to: 9/26/11 and 9/29/11

Post Loads & Total to comments

Kevin Kicking Butt at the 5 Ton 5k

*Special Event Notice:

9am: No class

10am: Rookies class

11am: "Grace"

Wednesday 10/19/11

2011-10-18T20:00:00.000-04:00

Fran

21-15-9

Thrusters (95/ 65#)

Pull-Ups

Compare to: 6/27/11

Post time to comments

Tuesday 10/18/11

2011-10-17T20:00:00.003-04:00

Back Squat

1-1-1-1-1-1-1

Compare to 9/23/11

Post load to comments

Chris at the "5 Ton 5K"

The Powerlifting Record Books have been Updated

Here's Raw Women's - Masters 1A

American Records

National Records

Monday 10/17/11

2011-10-16T20:00:00.001-04:00

Filthy Fifty

For time:

50 Box jump (24/20")

50 Jumping pull-ups

50 Kettlebell swings (35/26#)

Walking Lunge, 50 steps

50 Toes to Bar*

50 Push press (45/ 33#)

50 Back extensions

50 Wall ball shots (20/ 14)

50 Burpees

50 Double Unders

Diesel's "Beasties"

*Moving Forward, CrossFit Diesel will use Toes to Bar as the Rx'd Standard movement for the "Filthy 50"

Compare to 8/25/11

Post time to comments

Saturday 10/15/11

2011-10-14T20:00:00.006-04:00

WOD

Five rounds for time of:

20 Toes to bar

5 Push Jerk (choose your load)

Post time to comments

Special Events
Crossfit Diesel's first ever Nutrition Challenge will begin on Monday 10/17/11! Information and registration is posted on the bulletin board. Sign up this week.
It may not be pretty but the information is up. Please click here for more detailed information.

Endurance Class
Please check comments for details.

Friday 10/14/11

2011-10-13T20:00:00.005-04:00

WOD

Complete as many rounds as possible in 15 minutes of:

25 Sumo Deadlift Highpull (#95/#65)

25 Push-ups

Post rounds to comments

Thursday 10/13/11

2011-10-12T20:00:00.006-04:00

WOD

Three round for time of:

6 Muscle-ups

30 Wallball shots (#20/#14)

12 Handstand push-ups

15 Power Cleans, (#135/#95)

Post time to comments

Nothing but praise from the Best of the East!

Wednesday 10/12/11

2011-10-11T20:00:00.004-04:00

WOD

Overhead Squat

3-3-3-3-3

Compare to 9/13/11 or 1/31/11

Post loads to comments

Tuesday 10/11/11

2011-10-10T20:00:00.005-04:00

WOD

Five rounds for time of:

10 Wall Climbs

10 Toes to bar

20 Box jumps (24"/20")

For the wall climbs, start with your toes and chest on the deck, walk you feet up the wall until your chest touches the wall, and then descend back to the original position.

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Do nothing for 2 minutes.