Diane

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IMG_8231Strength Focus

Front Squat
1×1 heavy
1×2 moderate


CrossFit WOD

1. Snatch
IMG_82673 x 2 Reps (moderate)

2. CF Benchmark WOD – "Diane"
21-15-9 Rep Rounds For Time:

  • Deadlift -225# M/155# W
  • Handstand Pushups

Compare to Feb 2012, Feb 24/27 2011

MODERATE: These loads are heavy enough to provide a response, but light
enough that you can look pretty hitting every rep.  In terms of
"threshold training" this is near the tipping point of technique and
intensity, but just a  little more heavily weighted towards the
technique side.  Somewhere around 70-80% of 1RM.
HEAVY: This is heavy
enough that you have to think about the weight, but you shouldn't be
missing reps. This is "Threshold Training," where you are training equal
parts technique and intensity.  Heavy loads should be somewhere around
80-95% of 1RM.

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Welcome to your 1st CF workout, Ricardo!

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Thanks for visiting from CF 480 (Phx), Emily!

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Some great PR's were earned today on Diane times, full handstand pushups accomplished, and Eric even threw in a couple of first time muscle ups!  Congrats!

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