1 goal down

I have completed one of my goals, Body Weight Overhead Squats x6.



After that I did the following;
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
7:00
I used 185# for the deadlifts and standard HSPU. I have been reading alot and looking over my Level 1 Cert handouts about power output and how that defines your intensity. The WODs on the mainsite are geared for the elite athlete that weighs roughly 175, per Coach Glassman. Well, I am 140 and no where near elite. I am slowly coming to the reality that I will be unable to complete some WODs as Rx if I want a big power output, today is a great example. I could have lifted 225# for the deads and chipped away at them, however, my time would have been drastically greater, or I could lower the weight to 185# and go balls to the wall with great intensity. That is the first time I really threw myself at "Diane" as it was at a weight I could handle. I have also come to realize that if I want to be able to do WODs as Rx with good power output I will need to supplement some strength into my routine, plain and simple! I am very pleased with the progress I have made and will not beat myself up anymore if the WOD is not as Rx just as long as my intensity is high and I feel I left it all on the table.

September 2!!!!

It has been since September 2 since I have posted anything!!!! Here is why. I had a boil right above my buttocks!! It hurt like you would not believe, it would even wake me up at night!! Not fun. Well, I am finally able to WOD although it is not gone and I am excited. "Diane" was my attempt at coming back after 1.5weeks off. My goal was as Rx as I have not done it Rxd before.
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

12:59

21s were at 225 and the 15s and 9s were at 185. I got stuck on 19 with the 225 it would not come off the ground. I had no choice but to drop the weight. Next time, I was pleased with my performance considering the last week and a half. But now it is back to the intensity. I am bummed that I still can not do sit ups as I do not want to flare things up to soon. I want it to totally heal. So in lieu of doing "Annie" (which I will come back to) I will make up the run/burpee WOD from last cycle. My goal is sub 20min