19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

November 17, 2009

11.18.09

WEDNESDAY

"DIANE"

21…15…9

225 pound Deadlift/ Handstand Push Ups

IMG_1278

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11.18.09 
Note:  Starting today we are going to start adding some strength, skill and auxiliary recommendations to our programming on most days.  Strength and skill work should be performed before the WOD and the auxiliary exercises should be done following the WOD.  Adding skill, strength and auxiliary work will make us better CrossFitters and increase our proficiency with the WODs.

Strength Work:  Back Squat 1…1…1…1…1…1…1…1…1

Skill Work:  Double Unders

Auxiliary Ex:  21/42…15/30…9/18…6/12…3/6  Glute-ham sit ups/ Floor sit ups

Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov]

Double-Unders (Brendan Gilliam demo)…[wmv][mov]

Glute-Ham Sit-up Elements Lecture Clip…[wmv][mov]

Diane (TX Annie & Pat)…[wmv][mov]

About the Author
  1. Brian Petters Reply

    I think was the hardest workout I’ve done so far! It sucked, but felt great when I was finished. It’s an awesome sense of accomplishment when you complete it.

  2. dana r Reply

    i was a slacker!!! wish i didnt rest for so long!!

  3. Bruce Reply

    5:08

  4. TRRN Reply

    rx prescribed in 5:22. I also recommend the auxiliary exercise. It was killer on the abs.

  5. Steve Beideman Reply

    8:31 I think. Thanks Brian for helping me on my form. Plenty of room for improvement!

  6. BQ Reply

    Rx’d 4:11, had a lil trouble w the hspu’s. Did this wod about 6 months ago and Rx’d at somethin like 8mins. finally gettin my deadlift up.

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