9.24.21 Diane

 

Compare to: 11.9.18

10.25.19 Open Workout 20.3

Compare to: 3.17.18

11.9.18 Diane

Compare to: 3.15.17

3.18.18

3.17.18 Open Workout 18.4

3.15.17 Diane

Skill: Toe to Bar - Pick One: 10x3, 8x5, 7x7, 5x10, 5x15

21 - 15 - 9
Deadlifts (255#/155#)
HSPU's

Compare to: 3.17.16 , 7.22.15 , 2.16.15 , 10.2.14 , 6.26.13

Rose - 6:59 155#
Carmen C. - 5:38 155#
Carmen M. - 7:04 105#
Marvin - 4:35 165#
Nik - 5:56 135#
Claudette - 5:00 75#
Dom - 7:28 165#
Gina - 7:23 125#
Sara - 4:26 155#
Analilia - 5:10 105#
Lindsay Z. - 4:24 105#
Katie - 6:05 65#
Shruti - 8:52 115#
Vanessa V. - 6:49 85#
Robert Mu. - 9:00 225#
AJ - 7:21 225#
Maira - 7:09 115#
Tom T. - 6:34 Rx
Eric Sr. - Mod
Jesse - 6:20 185#
Eric B. - 9:55 65#
Karen W. - 6:25 15#
Brenda D. - 7:08 125#
Steve P. - 6:05 165#
Madison - TC
Quang - 3:22 Rx
VMN - Mod
Steve V. - Mod
Robert P. - 5:10 75#
Matt - 7:07 225#
Jacque - 5:30 Rx
Laura - 5:50 135#
Raquel - 5:55 Rx
Subhi - 8:43 185#
Jewell - 5:43 135#
Melina - 4:53 135#
Adrienne - 6:57 125#
Karthik - 6:45 135#
Josh - 9:01 205#
Vanessa C. - 6:40 125#
Jake - 5:31 185#
Sri - 6:45 35#
Cindy - 5:20 135#
Rhyna - 4:55 125#
Jonathan - 7:02 Rx
Hoangdan - 5:23 125#
Evelyn - 5:50 75#
Trinh - 5:10 125#
Nino - 6:50 145#
Noemi - 4:52 105#
Stephanie V. - 5:40 105#

AWL
- Snatch - 3@75%, 2@80%, 1@85%, 2@80%, 3@75%
- Snatch Balance - 5@80%, 5@85% (Singles)
- Back Squats - 3x7 @ 70-75%


Joobin
Tom S. 
Lauren
Irish
Kristine
Ariel
Carlos
Natasha
Chris D. 
Chris T. 
Anthony A.  

6.7.16 Diane (Mod)

Skill: Full Snatch - 5x6 @ 65-75%

21 - 15 - 9
Deadlifts (225#/155#)
HSPU's
* Run 200m after each round

Adam - 19:54 Rx
Robert Mc. - 11:28 185#
Abby - 10:14 135#
Winston - 12:36 155#
Becca - 12:11 125#
Dom - 15:55 115#
Regina - 11:54 155#
Orlando - 12:37 225#
Carmen - 9:14 155#
Maira - 9:31 85#
Tom T. - 11:09 Rx
Lindsay H. - 10:32 155#
Megan - 8:31 Rx
Tom S. - 17:00 Rx
Melissa - 10:02 155#
Angel - 12:47 Rx
Gabby - 14:39 85#
Jose B. - 15:45 45#
Rama - 10:50 55#
Ana - 12:36 155#
Russyl - 17:15 135#
Mason - 13:48 Rx
Sean L. - 12:46 225#
Sean P. - 11:20 Rx
Brandi - 9:59 65#
Joe G. - 8:40 Rx
Brenda D. - 16:!5 Rx
Alvin - 13:38 Rx
Quang - 10:47 Rx
Vince - 12:40 145#
Shanon - 10:20 Rx
Jewell - 11:12 105#
Joleen - 11:05 75#
Jacque - 11:07 Rx
Melina - 11:52 125#
Matt - 12:23 185#
Ryan L. - 13:00 185#
Ryan C. - 10:50 185#
Rhyna - 10:41 145#
Cindy - 10:56 155#
Cody - 9:03 185#
Evelyn - 12:09 65#
Adrienne - 12:10 105#
Joel - 9:32 135#
Subhi - 13:58 185#
Ram - 16:15 Rx
Tyler - 10:!4 155#
Taylor - 9:33 105#
Irish - 12:20 145#
Freddy - 10:00 155#
Steve P. - 10:06 Mod
Jenifer - 10:35 85#
Justin - 13:40 225#
Kristine - 9:46 135#
Anthony A. - 13:45 Rx
Chris S. - 18:36 Rx
Nicole C. - 10:17 95#

Endurance
For time.
Run 300m
45 Burpees
Run 300m
145 Double Unders
Run 300m
45 Cal Row 
Run 300m
45 Cal Bike 

Gaylene - 30:56
Brenda H. - 21:48
Karen W. - 29:50
Karen V. - 38:38
Joobin - 21:23

3.17.16 Diane

Skill: Run 1 Mile

21 - 15 - 9
Deadlifts (225#/155#)
HSPU's

Compare to: 7.22.15 , 2.16.15 , 10.2.14 ,  4.24.14

Get ready for more deadlifts and HSPU's tomorrow for 16.4!

Winston - 7:57 185#
Adam - 12:53 Rx
Abby - 5:44 135#
Carmen - 6:20 155#
Regina - 6:26 135#
Laura - 6:36 125#
Himani - 7:12 45#
Tom T. - 5:48 Rx
CJ - 6:06 Rx
Luis - 5:09 115#
Anthony - 9:06 Rx
Ravi - 4:12 135#
Bernie - 9:54 Rx
Brenda D. - Mod
Freddy - 7:49 155#
Lauren - Mod
Mason - 11:21 Rx
Joe - 4:52 Rx
Cody - 4:36 185#
Maira - 7:20 105#
Ryan L. - 9:03 185#
Trinh - 5:50 85#
Becca - 5:54 105#
Ana - 7:47 155#
Gabby - 9:26 85#
Melina - 6:35 105#
Nita - 6:07 85#
Jamie - 4:44 85#
Leslie - 7:33 155#
Yajaira - 7:52 135#
Rick - 8:51 135#
Dennis - 4:53 Rx
Steve V. - 158 16.4 Rx
Tyler - 10:26 185#
Cindy - 7:32 Mod
Rhyna - 5:52 125#
Daniel - 5:31 155#
Amelia - 7:20 65#
Hoangdan - 4:52 105#
Subhi - 7:48 165#
Charles - 6:49 135#

Endurance 
Med Ball Relay
100 Thrusters (65#) w/ 3 Burpees EMOM

Gaylene
Tara
Karen
Carmen
Brenda H. 
Kristine
 
 

7.22.15 Diane

WOD: Diane

Skill: Power Snatch 5,5,5,3,3,3,1,1,1

21 - 15 - 9
Deadlifts (225/153#)
HSPU's

Compare to 2.16.15,  10.2.14, 6.23.13

Lauren in our Advanced Weightlifting Class

Alex - 7:31 103#
Suma - 9:15 35#
Raghu - 9:24 65#
Giana - 7:38 35#
Fernando - 11:02 Rx
Abby - 6:09 123#
Eric Sr. - 12:38 145#
Chase - 7:00 175#
Victor - 8:39 155#
Carla - 6:40 35#
Anthony - 8:35 Rx
Michele - 5:10 83#
Marnee - 9:49 35#
Ryan - 7:46 Mod
Steve V. - 6:28 185#
Karen - 5:43 103#
Stephanie V. - 9:01 153#
Gaylene - 4:58 153#
Penelope - 5:47 35#
Joe - 6:13 Rx
Mason - 8:04 215#
Sean L. - 7:23 225#
Gina - 5:24 35#
Ana - 6:52 153#

AWL

Cindy - 6:49 153#
Kristine - 7:27 83#
Heather - 5:30 123#
Leslie - 6:59 153#
Yuliia - 6:53 Mod
Trinh - 6:12 65#
Martin - 5:38 145#
Nino - 6:25 73#
Tom T. - 5:55 225#
Melina - 6:00 73#
Yajaira - 9:28 123#
Brenda H. - 8:07 113#
Chris T. - 7:14 215#
Lina - 6:43 Mod
Jesse - 8:44 143#
Maira - 8:12 63#
Mark - 8:40 225#
Ronak - 24:54 83#

AWL

Bryan - 6:56 115#
Hoangdan - 5:26 65#
Amelia - 5:03 55#

Ram 
Lauren
Tim
Dennis
Kyle S.
Brenda D. 
Nicole H.
Danielle
Joobin
Amarjit
Andres
Irish

2.16.15 Diane

WOD: Diane

Skill: 1.25 Front Squats 4,4,2,2,2,1,1,1,1

21 - 15 - 9
Dead lifts (225#/155#)
HSPU's

Focus: Exploding out of the hole and working upright posture in the front squats.  Full sprint in the WOD, build that engine.

Compare to 10.2.14 , 4.25.14 

Vanessa - 10:25 133#
Melina - 6:12 35#
Tom T. - 4:11 135#
Trinh - 8:26 Mod
Regina - 8:10 123#
Simon - 8:43 Mod
Nita - 6:29 73#
Kaela - 8:05
Eric Sr. - 10:20 135#
Anthony - 6:26 Rx
Dennis - 7:40 Rx
Tom S. - 9:55 Rx
Subhi - 6:53 165#
Jon - PT
Mark - 6:48 185#
Stephanie B. - 6:58 73#
Ruben - 11:45 135#
Lauren - 6:33 103#
Amanda - 6:57 123#
Jenifer - 5:42 103#
Joe - 5:18 Rx
Megan - 3:39 Rx
Tim - 5:36 Rx
Carmen - 4:40 113#
Adrienne - 7:08 83#
Rick - 7:26 105#
Jennifer P. - Mod
Bob - Mod
Brenda H. - 6:26 93#
Maira - 6:14 83#
Jason G. - 4:07 Mod
Brenda D. - 6:40 133#
Robert - Mod
Nick Z. - 10:15 185#
Lindsay Z. - 7:28 83#
Chris T. - 6:19 225#
Jason T. - Mod
Kristine - 7:01 123#
Gaylene - 5:37 155#
Nick B. - Mod
Delilah - 7:34 123#
Christina - 9:08 15#
Andres - 7:41 155#
Nicole H. - Mod
Jesse - 13:07 83#
Tara - 8:24 Rx
Travis - 7:20 225#
Ana - 7:49 133#
Jen D. - 6:33 123#
Joobin - 6:04 185#
Bethanie - 5:40 73#
John B - 5:24 135#
Leslie - 4:52 Mod
Kenny - 5:17 135#

10.2.14 Diane

WOD: Diane

Skill: 1 Mile Run

21 - 15 - 9 
Dead lifts (225#/185#)
HSPU's

Compare to 6.26.13,  4.25.14

Strategy is a huge part of bettering WOD times.  Plan your breaks and stick to them!  Break up reps into manageable sets and limit your rest times.  True progress happens outside of the comfort zone!

Regina - 5:45 93#
Carmen - 3:20 103#
Lindsay Z. - 6:51 73#
Nick Z. - 7:57 185#
Joobin - 10:49 185#
Cindy - 6:08 103#
Teria - 7:52 103#
Jen D. - 7:47 83#
Tyler - 6:02 105#
Tom S. - 8:42 Rx
Brandon - 6:32 135#
Kody - 11:49 Rx
Mason - 10:16 185#
Adam - 9:00 Rx
Carla - 8:10 53#
Joey - 5:39 Rx
Irish - 7:32 93#
Jordan - 3:59 Rx
Amarjit - 10:13 225#
Ram - 11:24 185#
Joe - Mod
Megan - 7:33 Rx
Gerard - 10:26 Rx
Taylor - 5:12 Mod
Brenda D. - 7:09 123#
Delilah - 8:52 103#
Jovany - 9:23 145#
Vanessa - 10:28 133#
Jacque - 5:40 115#
Danielle - 14:01 Rx
Jenna - 10:26 Rx
Crystal - 6:18 103#
Stephanie V. - 7:26 Mod
Brenda H. - 7:54 83#
Chris T. - 7:24 225#
Leslie - 7:36 133#
Maira - 5:50 83#
Lindsay D. - 7:48 65#
Jason Re. - 11:51 225#
Marika - 6:46 73#
Gaylene - 8:03 185#
Subhi - 8:16 155#
Travis - 8:15 225#
Tara - 11:26 125#
Karen - 6:32 103#
Jenifer - 7:53 123#
Steve P. - 6:22 145#
Kristine - 8:17 133#
Yajaira - 9:40 93#
Helen - 7:54 83#
Norma - 4:32 12kg
Steve V. - 8:44 Rx
Rick - 7:44 135#
Adrienne - 7:27 53#
Ana - 8:10 133#
Raghu - 8:02 45#
Suma - 5:10 33#

4.25.14 Diane

WOD: Diane

Skill: Clean Phase Practice - Straight Arm Shrug, High Pull, Pull Under, Rack

21 - 15 - 9
Dead lift (225#/153#)
HSPU's

Drive through the heels! Keep the back as straight as possible.

Abby - 10:01 153#
Spice - -- Mod
Regina - 8:04 93#
Orlando - 10:19 185#
Quan - 8:12 Mod
Maira - 7:08 73#
Vanessa Ch. - 8:35 113#
Anna - 6:16 63#
Tom S. - 12:13 Rx
Jenn J. - 4:33 73#
Kody - 21:42 205#
Robert - 17:04 Rx
Monike - 5:19 83#
Jen D. - 9:28 113#
Joey - 8:54 225#
Eric Sr. - 9:02 185#
Marika - 6:15 83#
Tara - 16:22 Rx
Kristine - 6:26 83#
Steve V. - 9:11 Rx
Ana - 5:22 113#
Jennifer P. - 4:48 53#
Fernando D. - 7:54 Rx
Mike T. - 8:06 155#
Khoi - 11:55 115#
Reggie - -- Mod
Bobs - -- Mod
Tyler R. - -- Mod
Anthony - 7:27 Rx
Dennis - -- Mod
Eddie - 14:48 Rx
Becca - 6:20 73#
Joe - 7:22 Rx
Ruben - -- Mod
Greyson -  SPT
Cross - SPT
Carmen - 4:20 73#
Jaclyn - 3:38 103#
Vanessa Ce. - 5:01 113#
Joobin - 12:59 Rx
Ram - 10:42 185#
Adrienne - 8:35 83#
Rick - 7:10 115#
Lindsay Z. - 5:07 128#
Tim - 9:40 185#
Kaela - 9:13 125#
Nick Bre. - 8:34 Rx
Brenda D. - 5:04 93#
Elisa - 14:57 Rx
Chris T. - 5:55 185#
 

 

6.26.13 Diane

WOD: Diane (Mod)

Skill: Dead lift 4x6 / HSPU's 3x3 or 10 sec hold x 3

21-15-9
Dead lift (225#/185#)
Handstand Push Ups
Toes to Rings

Tip of the day: Respect your body after exercise!  Have a well balanced meal within 1 hour of training and drink plenty of water.

Bryce - 13:07 85#
Ben - 11:03 Rx
Rich - 12:52 Rx
Casey - 14:16 185#
Kenia - 12:55 55#
Vanessa Ch. - 13:57 65#
Sergio - 15:01 95#
Amy - 11:24 65#
Victoria - 11:29 45#
Corretta - 10:53 105#
Tom S.  - 15:30 185#
Brandon - 16:51 155#
Jenn - 18:24 (Mod x 2) 73#
Brendyn - 22:17 135#
Susie - 18:19 35#
Jennifer P. - 13:55 
Eric Sr. - 52:34 (Barbara)
Tom D. - 19:13 185#
Mark - 21:43 Rx
Jason P. - 14:11 135#
Brian N. - 23:36 Rx
Mitch - 20:00 195#
Hilary - 10:17 105#
Heather - 10:07 45#
Nicole H. - 8:54 105#
Brenda - 9:05 40#
Angie - 7:19 35#
Sean O. - 7:26 185#
Fernando - 7:21 Rx
Brian P. - 9:57 65#
Greg - 15:45 135#
Yvonne - 9:43 95#
Cindy - 6:03 75#
Vanessa Ce. - 7:22 75#
Nick Z. - 14:35 225#
Rick - 13:35 75#
Bob - 7:00 65#
Jeff - 14:27 115#
Kaela - 9:16 105#
Monike - 9:21 45#
Nick B. - 12:08 115#
Justen - 9:17 185#
Nicole D. - 6:28 55#
Jessyka - 8:20 95#
Judith - 7:45 75#
Jason G. - 11:30 (Mod)

Stay persistent with the HSPU's, practice makes perfect!  More and more of you are getting comfortable being inverted and it's come from a lot of working reps.  Keep it up!