Monday, 21 May, 2012

Posted by Mandee on May 20, 2012   |   14 Comments


400 Meter run

3 Rounds:

4 Barbell Deadlifts

4 Strict barbell shoulder press

4 Barbell good mornings

4 Clapping push ups




21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 111010.


A. Hang Squat Clean 1.1.1. x 4 sets; Rest 5:00

B1. Overhead Squat 5 x 3 reps @23×1; Rest 2:00

B2. Weighted Ring dip 5 x 4-6 reps @30×0; Rest 2:00

C. Front Levers – 20 total reps for quality, not time.


WOD Demo with CrossFit Iron City – video [wmv] [mov] [HD mov]

14 responses to “Monday, 21 May, 2012”

  1. Tracey says:

    Gym looks nice!

  2. AP says:

    7:32 w/ kip (PR)

  3. Larry Lowe says:

    12:50 (pr by 2 min)
    Deadlifts were unbroken, HSPU were very broken.

    Thanks to Lesha, Matt, Eric, and AP for the push at the end. Eric and AP killed Diane this morning – RIP!

  4. Clair says:

    6:09 scaled weight to 125# with strict HSPUs. I should have done more weight so with time left per Tracey, I did 5 sets of 2 DL @ 145#. Thanks a bunch Tracey for coaching me and moving me forward in getting stronger.

  5. fleming says:

    Go mandee! Way to kill diane! Enjoyed cheering and watching…very inspiring!

  6. VOD:
    Charm is deceitful, and beauty is vain, but a woman who fears the Lord is to be praised. Proverbs 31:30

  7. Mandee says:

    4:28 rx’d
    Somehow this was my first time doing Diane. I’ve been waiting for it to come up for months! Thanks for the push for my 9am friends 🙂
    And today was my first class with my sister who just finished the 101!! So much fun!

  8. glory1031 says:

    Wow! Total spankage, great job!

  9. Ben Jarrell says:

    Ugh, too many squats yesterday. I’m broken!

  10. Patrick says:

    Rx: 5:41

    • Paul Pepe says:

      Your a Beast. Bout died from trying to catch you on Chelsea yesterday. 32 rounds and still not enough for the big board. Diane not possible today.

      • Patrick says:

        Diane is one of those WODs that’s usually in my wheelhouse. But my left shoulder is a little tweaky today so I broke her up into 7’s and 5’s for the first 2 rounds. Focused on breathing discipline and rest today. 5:41 is a respectable Diane, but it’s 1:32 over PR. One of these days when I’m feeling particularly frisky I’m going for a sub 4 Diane, then dump her for good.

  11. Josh Kennedy says:

    12:40 Rx’ed. PR by 3min believe it or not. Strict HSPU went away about 30th rep, singles from there. Back tired from lots of yard work and moving sandbags yesterday. Some stellar darn times posted for Diane today!

  12. Justin says:

    PR by 40s