Wednesday 1/6/10

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WOD

10 rounds for time:

3 Deadlift (275/ 185#)
6 HSPU

(Post time to comments)



Please welcome Ryan, Darren & John to CrossFit Diesel!

12 comments:

Mike T said...

HSPU stand for hip swing pull ups??

Mike T said...

It must be smoke the shoulder week. Hand Stand Push ups (HSPU)? Has anyone done these with bands? It looks interesting.

Unknown said...

seriously 275 pounds for DL...Crossfit needs to use a height/weight ratio for what the RX should be...

Evan said...

Sean, Chris Spealer agrees with you.

If 275# is your 1 RM than don't try this WOD Rx'd! Choose a weight that you can maintain form for 3 reps every time. For some that will be 65#, for others it could be 405#.

Make the workout what you need now, so that you will progress accordingly.

Julie said...

This one looks like fun! Wish I could make it. :( -Julie

Steve H said...

Welcome Ryan, Darren & John to CrossFit Diesel!

T said...

I think this was an interesting twist on Diane, both are 90 movements, tonight was more hspu and more weight on dl (but fewer reps). Interestingly enough, I think that both Susan and I beat our Diane times... albeit by a few seconds, but still!

Evan said...

T spotted the Diane variant - Who's spotted which WOD Monday is a variant of?

Evan said...

Tyler - 10:56
Rich - 12:58 (0-2 Ab Mats)
Jason - 13:19 (0-2 Ab Mats)
Steve - 11:00 (215#)
Oliver - 14:34 (245#, 1 Ab Mat)
Kristian - 16:00 (235#, 1 Ab Mat))
Pat - 10:52 (235#, 1-2 Ab Mats Rev. HSPU)
Sean - 9:11 (215#, HSPU?)
Darren - 5:29 (215#, Rev. HSPU - ROM)
Mike - 7:22 (215#, Pike Push-Up)

Susan - 6:35
Meghan - 12:50 (165-155#, 2 Ab Mats)
Lindsay - 6:10 (125#, Pike Push-Up)
Molly - 8:35 (115#, Pick Push-Up)
Becky - 7:22 (105#, Pike Push-Up)
Deb - 8:22 (95#, Pike Push-up)
Anita - 8:38 (1 arm 105x5, 2 arm 104x5, 12 Sit-Ups)

Evan said...

Intro Class WOD 2

10! - DL/ Push Press

Steve R. - 6:30 135/20#
John D - 6:37 135/20#
Alex - 6:38 135/20#
Andria - 6:52 35/10#
Kim - 6:56 35/10#
Todd - 7:50 75/20#

Unknown said...

Evan, Yes I did the full HSPU

Evan said...

Cool, I couldn't remember - It's good to have all the data noted.