CrossFit East Bay WOD @ BIW 091111:
"Diane"
13th Anniversary of Max's 30th Birthday
091111
13th Anniversary of Max's 30th Birthday
7:15PM
Delta-Force Hit-and-Run Dinner @ Taqueria La Familla
8PM
Salsa Dancing at Down Low
It has been a long-time goal of mine to learn to dance, and get over my phobia of same. And, according to Coach Dr. Mock, I am ready for the world.
So come amuse yourself by seeing me break out in a cold sweat and run, humiliated and sweaty, into the night. Or, possibly, dance.
Down Low:
Wednesdays | Live Salsa Bands
Beginner lessons from 8-8:45
Intermediate lessons from 8:45-9:30
$10 cover, $5 w/student ID
$4 margarita special
Map
WOD 091111
"Diane"
3 Rounds of 21-15-9
Deadlift 225/155
Handstand Push-Ups
Compare to 090226
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"Diane"
13th Anniversary of Max's 30th Birthday.
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Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
CFSC is doing pool workouts in anticipation of there possibly being a water element in the next games. Seems unlikely but awesome.
They say that 43 is the new 55...
630 morning edition:
Jeremiah: 7:59 (225#, hspu to block)
Doron: 8:58 (225#, hspu to block).
HSPU definitely a limiting factor. That first set of 21 took FOREVER. something to work on...
HAPPY BDAY BERNIE!!! Welcome to your 30's. for the 13th time.
Really not feeling it today - adjusting my zone blocks for fat loss, a bit run down.
11:38 to block> PR is 19:00RX and 4:59 to block. Feh.
8:17 RX and ugly.
11:??RX the hspu were extremely ugly, causing many falls
22:31 HSPU to block
About 2 minutes of that was deadlifts, and the rest was HSPUs. Clearly I need to practice my upside-down kip some more.
10:24 full rom HSPU impaired by bum wrist.
DNF in allotted time.
Made it halfway thru to complete 15x 155# deadlifts. They were sooo HEAVY, but the form was good since I was not letting my back look like a turtle. I had to do the HSPU from the box since my pecs were still shot from Sunday's 200 pushups.
5.19 scaled - 225# DL but feet on box push-ups.
I finally made this one up, in the presence of Polly and Gita. 18:53 Rx. My experience with this is strangely the opposite of most people at this point---I used a lap timer, and this was 7 min of full ROM kipping HSPUs in largish sets, and the other 12 min was deadlifts in sets of one. I am working on using my legs for the deadlifts instead of just my back, but I really don't know why my deadlifts feel so weak at this point.
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