Ladies Month!

3
Jul

Ladies Month!

For the new folks, July is Ladies Month! CrossFit has taken some of their infamous workouts and named them after ladies. After all, anything that leaves you laying on your ass in a pile of your own sweat deserves to be named after a lady.

CLICK HERE to see a list of them.

Some of the ladies are named after real women, like Annie, Eva and Nicole.

They are great to use a benchmarks to help measure your progress over time. Each time you do it, you can see how you’ve improved. Or, they could make you very aware of some weaknesses you may have.

What’s your favorite lady?

Deadlifts x3
5 sets @ 70%

“Diane”
21-15-9 reps of:
Deadlifts (225/155# or 65%)
Handstand Pushups
*15 min cap

Compare to July 4/16 (or during the Open)

Register for the Bad Ass OCR (Obstacle Course Racing) Class!

Tomorrow is Bring a Friend Day!

32 Responses

  1. Janet

    deadlift x3 @ 135#

    Diane scaled
    21-15-9
    deadlifts @ 115#
    stink bug
    time 6:30

    Today was a struggle felt like only 1/2 of me showed up weights reflect that.. but i was there and so was Amber G

  2. Christie

    Deadlifts x3
    5 sets @ 165# (70%)

    “Diane”
    21-15-9 reps of:
    Deadlifts (125#)
    Handstand Pushups (box push ups)

    Time 6:15

    Tried to save my wrist by doing push-ups from the box, I don’t think it made much difference 😏

  3. Melissa Hickey

    Deadlifts x3
    5 sets @ 70%
    105#

    “Diane”
    21-15-9 reps of:
    Deadlifts 85#
    Box push ups
    *15 min cap

    6:24
    Sweaty morning!

  4. Mike Moody

    Deadlift strength 70 % 5 sets of 3
    305

    Diane
    21-15-9
    Deadlifts -225
    HSPU – upside down things from the box(pike?)

    5:33
    Last time I did it 6:21 the same way. Even broke my reps the same way
    17-4
    10-5
    9
    Somehow 48 seconds better

  5. Mob, WU, 400m run (first run since spraining ankle…felt ok, wouldn’t want to go farther yet)

    Deadlifts 3×5 @ 70%
    (WU sets 140×5, 170×4) 195-195-195-195-195

    Diane
    21-15-9
    Deadlifts 155#
    Pushups

    7:27

  6. Shawn Johnson

    Deadlifts x3
    5 sets @ 70%
    160-190-225-225-225-225-225

    “Diane”
    21-15-9 reps of:
    Deadlifts @ 185#
    Did Rx HSPU for the 21s and 9 into the 15s then I switched to Pike from box. I had too many failed reps this morning to continue with the HSPU.so I opted for the also challenging Pike PUs.

    11:56
    Thanks Kevin!

  7. Rob C

    Deadlifts x3
    5 sets @ 70%
    #255

    “Diane”
    21-15-9 reps of:
    Deadlifts (225#)
    Handstand Pushups (Pike PUs with knees on a box)
    8:23

  8. Del

    Deadlifts x3
    5 sets @ 70%
    305
    “Diane”
    21-15-9 reps of:
    Deadlifts (225#) 12-9,5s,9
    Handstand Pushups – Pike from toes on 24″ box
    9:12

    Thanks Kevin!

  9. Mark

    Group WU + MOB

    Deadlifts x3
    5 sets @ 70% – 185#

    “Diane” – 15 min cap
    21-15-9 reps of:
    Deadlifts (225/155# or 65%) – 185#
    Handstand Pushups – Pike PUs

    TIME: 9:04

  10. Gilles

    mob wux1 + 200 m run
    deadlift x 3
    5 set
    135×5 185×4 205×3 5 set
    Diane
    21-15-9
    deadlift 195#
    HSPU ( shoulder press dumbell 35#)
    7:18

  11. Remi F

    Deadlifts x3
    5 sets @ 70%
    (165-200)x5-230-230-230-230-230#

    “Diane”
    21-15-9 reps of:
    Deadlifts (55% @185#)
    HSPU (scaled to pike PU from 24” box)

    5:43

  12. Gabriel

    WUx1 + 400m light jog
    Deadlifts x3
    5 sets @ 70% (very light to ease on the hamstring strain)
    135-155-185-205-205-205-205

    “Diane”
    21-15-9 reps of:
    Deadlifts @ 185#
    HSPU (scaled to 2×35# DB Press)

    Time–> 10:14

    Great job morning crew!

    Thanks Kevin!

  13. Blake

    1 hour back from vacation so I really wanted to scale appropriately.

    Deadlifts
    185(5) – 225(4) – 250(3) – 250(3) – 250(3)

    Diane
    21-15-9
    Deadlifts @ 205#
    Pike Pushups from toes

    TIME: 7:48

  14. Marcel

    WUx1
    Deadlifts x3
    5 sets @ 70%
    185-225-280-280-280-280-280

    “Diane”
    21-15-9 reps of:
    Deadlifts @ 185#
    HSPU (Pike from box on knees)

    Time–> 7:23

  15. Heather skeard cooper

    Well today I was either determined or stupid not sure which…

    I haven’t done HSPU since the open when I had a broken rib but when I warmed them up they felt great so i thought hey why not?!

    Deadlift strength
    50% x 5 = 125#
    60% x 4 = 165#
    70% x 3 = 195-195-195-195-195#

    WOD:
    I did it Rx. At the time cap I had 4 HSPU left. I gave it my all for the 15 mins. The last 9 HSPU killed me. The first 21 I did relatively fast. did set of 6 (PR), then sets of 3-4 mainly.. deadlifts were quick and fast, then the 15 HSPU I did in 5-3-2-2-2-1… then the round of 9 I failed way too many times but I kept trying till the time cap. At around 8 mind I finished the 9 deadlifts but i couldn’t finish the 9 HSPU.

    For not doing them in months and the last time I did I had a broken rib, I’ll take the time cap. Also it was a nooner and it was 42 degrees out. Thanks for the class.

  16. Deadlifts x3
    5 sets @ 70%
    195-235-275-275-275-275-275

    “Diane”
    21-15-9 reps of:
    Deadlifts @ 195#
    HSPU (Pike from box on knees with correct form vs 5:06 in 2016 without proper form)

    Time–> 5:09

  17. Remi Richard

    OG

    Deadlifts x3
    4 sets @ 70%
    225-275-315-365

    200 Doubles for time – sub 5mins

    “Diane”
    21-15-9 reps of:
    Deadlifts 225#
    Handstand Pushups – with hands in tight for Open Standard
    *15 min cap

    Caped with 7 HSPUs to go.

  18. Amanda

    Scaled deadlifts to 125#.. I haven’t done them in a while and didn’t want to destroy my back and hamstrings for the rest of the week. And I wanted to do it quick(er).

    9:54. Last time was Rx, 30# more and 3:38 slower. Maybe a PR?

  19. Josh L

    Deadlifts x3
    5 sets @ 70%
    185-205-225-225-225#

    “Diane”
    21-15-9 reps of:
    Deadlifts 185#
    HSPU (pike PU from 24” box)

    6:56

  20. Deadlifts x3
    5 sets @ 70% – 105#

    “Diane”
    21-15-9 reps of:
    Deadlifts (used 85#)
    Handstand Pushups – did push-ups on the floor from my toes.
    Time: 7:56

    Apparently I did this 2 years ago with pike push-ups, but not sure how my form was…

  21. Shane Hayes

    A little late posting, been slacking lately .. 🙁

    Quick Wu and group Wu.
    Deadlifts x 3
    275 x 5
    335 x 4
    385 x 3
    395 x 3 (last 4 sets)

    Diane rx’d
    5:56
    Hspu’s are getting better again, not as good as they were. 1:20 off my pr.
    But happy with today’s results

  22. Lisa

    Deadlifts x3
    5 sets @ 70%
    75# 85# 95#x3

    “Diane”
    21-15-9 reps of:
    Deadlifts (225/155# or 65%)85#
    Handstand Pushups (regular pushups)
    *15 min cap
    4:51

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