30 thoughts on “Tuesday Workout: Run 1 Mile + Diane

  1. Did this Oct 6, 2011 in Athens, except there was another mile run at the end of it all.

    21:44 rx (70kg DL)

  2. Did this with 135# bench instead of HSPU b/c of shoulder crap. 13:10… major strength fail on bench. 5:35 on the mile and split the 21 and 15 into two sets on DL. And sick C+J PR Scott!

    1. sub’n in the bench. awesome! i need to do that for thrusters

      nice mile

      1. Bench is always the best option

  3. mile 6:30
    16:30 total. rx

  4. 4×400 (building and parking lot perimeter) 6:30 (best run in months)
    16:33 Rx

  5. airdyne for 7.5 minutes
    @ 111 and sub’d with push-ups. Pain prohibits getting up in a handstand. YOW!

  6. Mile: 8:10
    WOD: 21:00, 153#, box/parallettes. First 9 reps of DL were at 173.

  7. 5 rounds of 3 dip negatives, 3 deadlifts at 172# – not for time

  8. Mile in 6:40 – on a gravel road in my Barefoots, not very fun!

    Diane in 4:30 in the dirt for DLs, and up against a tree for HSPU – love the back yard gym!

    11:30 total – transition time to get to the back yard after the run…

  9. Mile: 7:58 (about 30 seconds slower than my best time, but my throat is on fire, I’m losing my voice, and I got a pretty bad stich in my side about 2/3 of the way through the run, so I’m completely fine with this time)
    WOD: 18:39 (135#, 15-12-9 HSPUs w/ 2 abmats)

  10. Mile: 7:31
    WOD: 15:49 (177#, true push ups)

  11. 14:18 (6:35 mile, 133#, 2 ab mats and a 5K plate for the HSPUs)

  12. 14:32 rx @ work

  13. mile 8:02
    WOD 16:56 (subbed pull ups for dead lifts b/c of back, rx HSPU w/ lots of kipping)

  14. 7:48, 15:33 rx

  15. 6:25, 10:56 rx

  16. Mile run + asthma attack + recovery = 9:30ish … sigh
    Total 20:21 (1 abmat hspus)

  17. 7:34, 16:29 (133#, box HSPU) – mile is 20s faster (yay) than my last time: http://crossfitcharlottesville.com/2011/09/06/wednesday-hspu-skill-work-run-and-row/

  18. 6:20 Mile. 30:35 for total WOD. However, this is the first time I have ever done Dianne RX. PR

  19. 7:27 mile
    15:25 WOD: Sub 53#KB Russian Swings for DL, Some HSPUs Some Box PUs

  20. 7:30 mile (very happy with this because I was slow as shit before I broke my ankle, so this ain’t too bad for me)

    15:23 total WOD (DL @155#; HSPU 9-6-3, Scott said about 1 cm away from FROM on most of these but they are getting much better)

  21. Mile: 6:41
    WOD total: 18:36, 176# DL, box HSPU w/ parallettes

  22. Mile: 7:48
    WOD total: 14:10, scaled (75#, box pushups with paralletes, 15, 12, 9 reps)

  23. Mile: 7:10
    WOD total: 15:10 (145#, Box HSPUs with parallettes)

    New goal- break 7 minutes on a mile.

  24. 20:23
    DL@205# 21, 21, 15, 10, 9, 5
    Run @ 6:34

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