Intermediate & advanced WODs: Friday 120511

Friday 120511

Intermediate & advanced WODs at HR:00 and HR:40
A: “Diane” (compare to 120221)
21-15-9 reps, for time:
Deadlift 225#/155-185#
Handstand push-ups

B: Then, 5’ for max double-unders

A New York state of mind squat:

(Thanks to Coach Bo for the pic!)

Cross-country 5K summer racing series at Van Cortlandt Park (only $20 for 6 races)
The ecstasy of accomplishment
The playground workout
For your friends who want to get motivated to do crossfit with you…but can’t
Mango cocktail sauce / Grain-free doughnuts / Mushrooms & golden beets
Paula Deen sponsors .05K walk for diabetes research

Here’s what’s on tap for Saturday’s intermediate and advanced WOD classes at HR:00 and HR:40

Scott’s Mom

With a 95#/65# barbell, max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat

First set ends when the bar touches the floor – including between exercises!

Rest, then, max reps in a single set again (with the same barbell):
Push Press
Push Jerk

Post reps and “your mama” jokes to the comments.

* * * * *

HNHW 5/12 (at noon and 1pm, be sure to pre-register through Zen Planner!)


Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in enemy action somewhere in Iraq December 11, 2007. The facts behind his death and earlier service in Afghanistan and Iraq may never be fully known, but as Navy SEAL, he earned 3 Bronze Stars along with several other decorations. His 5 foot 5 stature earned him his nick name of Badger for his ferocious, tenacious and unforgettable character.

Come and get some.

–HNHW Crew


  • Trying to sign up for the Hero WOD at noon and 1pm. How do I get waitlisted? 

    • Steve Slo

      You’re on the list for 12pm.

  • Gwachsteter

    Diane: 7:13 rx’d …   (over 3min faster than last time)

    Pretty sure we did not listen to RUSH’s 1st album we did this last time as well. Thank you Geddy Lee.

    • james_vergara

      Nice job, G-Money…

    • Amanda Long

      You could have cut at least another minute off your time if we would have rocked Beyonce this am! 😉 Great job athlete!!!!

  • reisbaron

    Diane 13:05
    HSPU 45+10 (reps1-13) 45+25 (the rest)

    While I did 45+25 plates throughout this WOD in December, I don’t think that alone is the reason for being almost 2 minutes slower this time. Tough week for progress, but considering the amount of weight we threw around this week I’m feeling great about doing four straight days and getting through it OK.  Enjoy your sunny weekend everyone…you’ve earned it.

  •  Diane: 8:35 scaled (did box PU instead of HSPU)
    DU: Manged to do 7 solid DU in 5 minutes…and hit my shins enough to now look like it was S&M gone wrong. 😉

    It was a small class today, but 6am’ers rocked it!

  • John Grosso

    Diane: 12:46
    HSPU with 2 AbMats; Rx on deads (21-9/6-9)

    Going to try to work on HSPU 3x a week until I get full range of motion and at least double digit reps in one set.  Really makes you realize how weak your upper body is when you do exercise upside-down…

  • BenS

    Modified Diane: 8:13
    21-15-9 deadlifts at 185#
    15-12-9 HSPU w/ 2 abmats

    ~13 double-unders in 5 minutes, which is actually progress.  Tips from Avery were a big help.

  • Rory

    A: Diane: 10:24  (#195, HSPU’s 15-12-9 RX’d).

    Was feeling really crappy this am but pleased with the first time doing RX’d HSPU’s even though I scaled the reps down.  Thanks Avery for the scaling suggestions.

    • Rory

      B: Michael North’d it (skipped)

    • james_vergara

      sounds like you Michael North’d the HSPU, too (sandbagged)

  • Jeff K

    DL 225, HSPU 2 abmats. Du: 205, used the skinny rope for 3 of 5 minutes.

  • Wrist still wonky from clean/jerks on tuesday.
    Max effort 500Ms x 2 :  1:33.5 (PR)  1:38.2
    Tabata Wall Balls
    Tabata Box Jumps

  • Allan R

    16:55 Dianne @ 185  full ROM HSPU  – Still having trouble with my deadlift form which is really a problem during and after this girl.  

  • Amanda Long

    A. Diane – 153 and one ab mat: 10:24
    B. managed to get 16 double-unders in a row, which is a record for me. #smallvictories

  • Jason W

    Diane: 4:42 rx’d

    DL: unbroken
    HSPU: (8-7-6)(6-5-4)(4-3-2)

    followed it up with a stinker on the 5min of DUs with a 140.

    • Awesome job on Diane!!

    • reisbaron

      Sub-5…amazing time.  Is that a PR?

      • Jason W

         sure is. btwb tells me the last time i did this in 6:47. going unbroken on the DLs was really nice.

        • reisbaron

          Damn fantastic Jason…

          • Jason W

             I think the only downside is that i failed the half-a-speal test. I would have had to go 3:44!

          • reisbaron

            Bummer for you.  I passed my test.  I’m officially 1/8th of a Spealler.

  • reisbaron

    Dan Bailey just beat Chris Spealler’s record by 17 seconds on Diane – 1:35

    Nick Urankar was a slowpoke and only beat Spealler by 5 seconds with 1:47

    Froning is a laughing stock, as he took just over 2 minutes.

    • Nick Urankar already predicted that he would finish top 5 in all events this weekend. He is on the right track. And we thought Spealler’s Diane time was fast? Holy $hit, this is going to be a helluva weekend.

  • Cleosiekirkland

    Left my orange Hydro Flask water bottle in one of the cubbies. Should be back on Monday afternoon to pick it up. Away in Jersey till then. FWI.

  • 12:28, down from 12:38.  155lb deads, 25# plate for HSPU.  PR, but not a pretty one.

    Something on double unders clicked- 83 in 5 minutes, strung a good 14 together without a single jump inbetween (PR).  Haven’t been working on em either… the Crossfit gods just decided my time has come.  They clearly weren’t as generous with HSPUs or deadlifts. 

  • Jill

    5 min max double unders: 210

  • Asegal04

    Diane: 5:54 rx.
    Over 1:30 minutes better than last time

    Deadlifts unbroken hspu (10,6,5) (5,5,5) (4,3,2)

    Dunders= not so great

  • meret

    A: “Diane” with 108# and wall-walk-ups (7-5-3), 8:40
    B: Then, 5’ double-unders”: 80

    actually tried the HSPU and could touch my hair with 3 abmats. in a month i’ll do them. promise.

  • Jim S

    A: 165lbs, 45+15+ab mat HSPU (did first 10 HSPU w/o the 15 but was sloooow). 12:19 Probably should have scaled the DL’s a bit more and kept it under 10 min.
    B: Did 95 in 5min with max unbroken of 25. I might have actually done 105 but I had a brain glitch in my counting so I’m not 100% sure. O2 deprivation while counting…

  • Annie

    A: 123#, 1 abmat + 10lbs – 7:25
    B: 21 double unders 

  • james_vergara

    Diane: 6:50 @ 245# w 2 abmats. Was going to try 275# but was worried about bumping up against coach Kevin’s 10 minute time cap. Over 3 minutes faster than last time, but I hesitate to credit this as a PR since I used just 1 abmat for my last diane. 275# and 1 abmat for next time.

    Sand bagged double unders because of pending calf cramps. About 100 in five minutes.

    Congrats Andrew F on your PR and thanks or bringing a little bit of 6am for me to the evening class.

  • Josh R

    Can’t seem to use the zen planner. Can you guys put me down for the 1pm hero wod tomorrow, space permitting?

  • Kevin

    Nice work everyone! From now on everyone who scales a bodyweight movement should scale up the difficulty and scale down the reps. This will help you get stronger faster and get closer to doing movements as prescribed. For example if you do Diane with 2 abmats at 21-15-9. Next time, do it with 1 abmat for 15-12-9 or even 12-9-6. It’s the only way to make progress and not be scaling wods the same way forever.