Thursday 3/10/11


Cindy or Mary

5 Pull-Ups
10 Push-Ups
15 Squats

Compare to 6/30/10


5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

Compare to 5/10/10

(Post rounds to comments)

CrossFit Diesel is now an Official Host site for the 2011 CrossFit Games Open!


Michael said...

"CrossFit Diesel is now an Official Host site for the 2011 CrossFit Games"

What does that mean?

Anonymous said...

so basically you do this as many times throgh as you can???

Jen said...

Yessir, Tyler. You have 20 minutes to complete as many rounds of the circuit as you can.
Mary, having handstand push ups and pistols, is typically viewed as the harder of the two. Most of us mortals choose Cindy. Either way it's a killer-fun workout.

Evan said...

Ninja couple Jen-Jason strikes again.


Cain said...

Yes Tyler,
AMRAP, As Many Rounds As Possible in 20 minutes. Don't go all out on the first 3 rounds! These are great types of workouts because you know when it's going to be over.

Evan said...


Jesse W 17+5
Rachel 14+3 (Red, Red)
Ken 14 (Some ROM: Squat)
Chris 11+28
Cain 8+15 (PU- 40# DB Press)

Evan said...


That means that we have registered our Affiliate as a Host location with the CrossFit Games Open, and can sign off on times without having to submit a video of the competitor.

We expect that many garage-based CF'ers will come out for judging vs. submitting video of qualifying WODs

Jamison Peter Hibbard said...

So will Diesel have an event where we hold a qualifier?

Steve H said...

Unrelated topic -
"CFD'ers on the C2 Rowers" - In case you were wondering what the numbers on the side of the C2 (damper setting) actually do for your rowing speed and technique check this link out.

Answers a few good questions I know I've wondered about but haven't asked.

Everyone loves a choose your own adventure WOD!

Anonymous said...

sorry im askinga bunch of questions i would come to the gym itself but i cant afford it :/ so i have to do it all on my own which i dont have a problem with but sometimes its hard to understand thanks for the answers to my questions :)

Michael said...


Thanks for the reply. I should be there tonight for this one. I usually do Mary, but perhaps I'll try Cindy for the first time.

Michael said...


Useful link! Guess I've been doing it wrong all this time. I'll try a damper setting more appropriate to my weight---according to the post's author---and see how that feels.

maggie said...

so i tried to make it this morning, but somethings keeps me from getting up before 9 on vacation! damn snooze button! anyway, thanks for letting me come back for a bit, had a great time training with you guys and meeting all the new diesel athletes! cya next time im in town.

Teresa said...

Another good video about rowing that was in the CrossFit Journal for those of you who subscribe.

Mandi said...


Teresa 18+5
Bobby 17+25
Jason 17
Dan 15+9 PR

Irene 11+23(jumping PU's, knees)
Alexa 10 (jumping PU's, knees)
CDE 9+2 (green, knees)

Mandi said...


Michael G. 22+9 GR!
T 18+5 PR
Donte 13+5 PR
Todd 11+12
Vinu 10+22 PR
Jesse S. 10+5
Hoi Yee 10 (some beige band, knees-rom)
Liz ?

Matt said...

Good link Steve.

"Taking your feet out of the straps will inprove your technique as it forces you to push off hard while maintaining a strong core as to not go flying backwards off the seat. It also prmotes a straiter posture and prevents people from leaning back so far."

I'll have to try this next warm up row.

T said...


Mike S. 16
Kim 11+18 (red, 1/2knee)
Mark G. 12+10 (4 reg 9 jump)
Kassim 12+13
Jose 11+15 (4 red)
Rafael 9+5 (J.Pu, some knee)
Whitney 16+1
Gino 9

Mike T said...

Three rounds for time:

21 Power snatches (45#)
15 Overhead squats (45#)
9 Push jerks(behind the head, snatch width grip) (45#)

Time 10:20