Category: Diane

mix it up

Was fortunate to have today off. Trained with Dean at 1pm, stretched and foam rolled for an hour, then…

WOD:

I. Establish a 1RM Press

II. “Diane”

For Time:

21-15-9

Deadlifts (225/155)

Handstand Pushups

Dean was coaching this WOD. and he knows my goal is to get strong. While I could have gone RX on the 155 lbs. weight, he suggested I go heavier, with less reps. So, 166 lbs. 15-12-9. With box-pushups. I was working, the entire time. Finished in … hmmm… now I don’t remember! The interesting thing, since competing at Perth Strongman, I now have the comfortable knowing that I can do 22 Deadlifts at 175 lbs. in a minute. There’s a very certain confidence that comes from accomplishing this. Suddenly, I’m not so afraid.

Quiet

“It’s only after we’ve lost everything that we’re free to do anything.” ― Chuck Palahniuk, Fight Club

Benchmark WOD tonight. Diane.

Warm-Up:

Row 500

20 Inchworms

30 Overhead Squats (Barbell)

Then… Warm-up The Deadlift

WOD:

I. “Diane“
21-15-9
Deadlifts (225/155)
Completed: Deadlift at 125lbs. in 5:13. Scaled to Ring push ups. Quiet day today. The Warrior Dash is Sunday and is looking ominous in my mind. Not going to lie when I say I’m very, very nervous about it. It’s moments like these when I wonder why the hell I sign up for this stuff. Ideally, around noon or so on Sunday, I’ll be wondering why I could have ever doubted signing up for such things. Fingers crossed.

II. Tabata Grasshoppers

and just like that

“…true freedom is impossible without a mind made free by discipline.” – Mortimer Jerome Adler

Happy Monday!

Sometimes I don’t include the warm-ups in the WOD posting, for whatever reason the WOD always gets the majority of my attention usually because it is the one kicking my ass. But, not today. Seems the warm-up had something to say too. It was determined not to be overlooked. Today the warm-up had a voice. And it came in loud and clear.

Warm-Up:

Row 500m

10 Pistols

Row 500m

15 Burpees

Row 500m

20 Jumping Alternating Lunges

Completed. And then wondered how it was possible that we still needed to WOD. Nicely done, ACF. Way to dazzle and keeps us on our toes.

WOD:

I. “Diane”

21 – 15 – 9

Deadlifts (225/155)

Handstand Pushups

*12 Minute Time Cap

Completed: Kevin suggested keeping our weight the same as the last time we hit Diane. Mine was 105lbs. in 5:35 back on 4/3/2012. While it felt kind of light to me, I listened to the our local CF Savant and kept the weight the same. So glad I did. My time: 4:37. Knocked off almost an entire minute from my last PR in less than a month.  Woot. Also noticed I’m getting lower to the ground on the ring push ups. Very interesting.

And just like that, all my stresses from the day melted away into nothingness. Therein lies the secret to my love affair with CF: Measurable personal successes captured in perfect moments.

II. Run 1 Mile for Time

Completed: 9:35.

shifting & The 90-DC Finale

I’ve been remiss lately. Guests from out of town. Meetings and planning a huge event at work. Today is my first day back in the Triple-Wide since Thursday. My eating has not been particularly stellar, as many eventful moments are typically filled with many eventful indulgences. I won’t say I went over board which is good, but I wasn’t particularly strict either. Somewhere in the happy middle is where I landed. And have since put on the brakes, hit the WOD tonight, and feel good. It’s important to be able to enjoy the occasional indulgences, and still apply the brakes.

The 90-DC has ended, and this week will be Benchmark WOD’s at ACF so participants can get in and see their progress. Kind of anticlimactic that I didn’t do anything particularly special to mark this moment, the end of the 90-DC. I’m thinking this is probably because there is no end to this, not for me. It’s just another day in what we hope is a lifetime routine. My thinking has shifted, and so too my momentum.

Here’s what’s required for the 90-DC Finale, by midnight, April 7:

  • After Photos: Coaches take your “After” picture no later than Thursday, April 5th.
  • After Measurements
  • Benchmark Workouts:
  1. The 1RM Deadlift
  2. 2k Row for time
  3. “Fran”
  • Create a video blog, less than 90 seconds, post to you-tube making your case as to why you deserve to win the 90 Day Challenge

This must all be completed no later than Saturday April 7th, no exceptions.

—————————————

Tonight’s WOD:

Warm-Up:

Run 400m

20 Back Leg Swings (Right and Left Leg)

20 Side Leg Swings (Right and Left Leg)

20 Front Leg Swings (Right and Left Leg)

Sprint 200m

WOD:

I.  In 15 Minutes:

Establish 1 RM Deadlift

Completed: New PR tonight: 1RM Deadlift @ 215lbs. Also part of the Benchmark. Went from 125lbs. to 215lbs. Whose your doggie.

II. “Diane”

For Time:

21 – 15 – 9

Deadlifts (225/155)

Handstand Pushups

Completed: in 5:35, at 105lbs. for the Deadlift, and scaled to ring pushups.