Cal's working on her HSPU, are you?

This is usually the part of the blog where we talk about the workout, and how to attack it, and what it means to us personally, and that’s all very nice. But we’ve got some really really important stuff going on here today, so let’s cut to the chase and make this simple:

It is this coach’s humble opinion that Diane – like all 21-15-9 couplets – is a speed workout. This means that unless you are sub-10 minutes as RX, you are much better served scaling the movements today to get a good metcon, then going to work for a few months with volume training to improve your HSPU and try it again later. Scaling the motion to effectively train means using a full range of motion – so generally I’ll recommend a band harness to full depth over a stack of AbMats.

This means that many of you will be scaling the HSPU using a band harness contraption, or heavy dumb-bell strict presses. We’ll take some time exploring the scaling options tomorrow and find what’s right for you, but ultimately your scaling target is to be around 6-8 minutes for your time here, and to be heaving at the end of it. (Unless you’re doing it as-RX, at which point your target is 2 minutes and to be feeling like you’re going to die at the end of it.)

Now, on to the really really important stuff.

Every coach at CrossFit Fenway has a little different style. Yes, we all work together and talk about programming and how we’re going to be coaching you. Yes, we all work together on building a professional environment, and even take classes together on how to be better coaches. Even so our methods of presentation vary widely. You know what I’m getting at here… the team is in California today, and the question on everyone’s mind is…

What will Sam’s playlist include?

Sam has coached with us on many occasions, this will be the first time that he makes the all-important selection on his own iPod. What will he be bringing to the facility? I’m excited to find out… and all of you who sign up for evening classes will get a chance to find out tomorrow. I haven’t heard it yet, but I know that he’s been working long and hard on this very topic and has something special planned for y’all.

As always, post times and opinions on the playlist to the comment section here.

July 28, 2011
Deadlift (225#/155#)
Handstand Push-ups

Compare to 110225

FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open.  This year the Special Operations Warrior Foundation and the CrossFit Foundation are benefiting from the fundraising efforts.  Sign up and join in this great community event as a part of the CrossFit Fenway team.

CROSSFIT GAMES 2011: JT will be out with the CrossFit Fenway team and will be blogging all of the action on the CrossFit Fenway Facebook page. You can catch video coverage after the fact on ESPN3, and maybe some streaming during the day, but the only way to stay in touch with the up-to-the-minute scoop (with a Fenway bias) is to stay plugged into Facebook. See you there!

2 thoughts on “Diane”

  1. Sam, great 1st solo mission! Awesome class yesterday. I would definitely ask JT for a raise. I’m just saying…

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