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
Post time to comments.
0 TrackBacks
Listed below are links to blogs that reference this entry: CrossFit East Bay WOD @ BIW 091111:
"Diane"
13th Anniversary of Max's 30th Birthday.
TrackBack URL for this entry: http://www.crossfiteastbay.com/mt/mt-tb.cgi/762
12 Comments
Leave a comment
Facility/About
About our facility, history and more.
What is CrossFit?
Home Page
Notable Perfomances
100203
Dave F. 179RX
Amy 75RX
Links
CFEB RECORDS
CrossFit
CrossFit FAQ
Is CrossFit Original?
Simple 3x5 for Crossfitters
Skill Levels 1-4
Lifting Max % Chart
PR Sheet by RH
Coach Glassman Quotes
Coach Rippetoe Quotes
Friends Of CrossFit East Bay
Maximus' S&C/CF Blog
CrossFit Oakland
CrossFit Black Box NYC
CrossFit Virtuosity
Catalyst Athletics
Robb Wolf
Optimum Performance Training
On Rock? Rock On
Sweatin & Snackin
Strong Island S&C/CF
Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
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.
Hi there, I found your blog via Google your post looks very interesting for me.