Name: Deanna Whiteley
Nick Name: Angry Kitten
Clean & Jerk: 125lbs
Max Ring Dips: 10 reps
Helen: 9:46
Coach Dee will rock your socks. The founder of Crossfit Zone, Dee has recently found enough time to train herself in between performing a million different daily tasks at the gym and is looking as deadly as ever. She went into the Sectionals with minimal prep but represented well against some tough opposition. Since then Dee has been getting steadily stronger, faster, and better across the board.
She had the opportunity to enter as an individual in the Regionals but chose to support the team instead, putting the success of our team ahead of her own potential glory. A well-rounded crossfitter, Dee will do well in pretty much any WOD that comes up!
Today’s Workout:
Buy-in – Clean and Jerk Technique – 3 rounds of: 3 straight arm jumps from hang, 3 drop clean, 3 hang power clean, 3 push press. Rest in between rounds, focus on crisp technique, generating power from the legs and quick movement of the elbows around the bar.
WOD – Gandalf
This workout is made up of two pairings of rowing and another exercise. The emphasis is on speed of movement and effort within each pairing but resting in between each set.
Clock will be set for 4 minutes per round
Pairing 1. 4 rounds for individual time of: Row 250 m, 6 floor to overhead (95/135)
Pairing 2. 4 rounds for individual time of: Row 250m, 15 wallballs (14/20)
Do 4 cycles of pairing one on a 4 minute timer and record your times as you go for each pass through the pairing. Move on to Pairing 2 and repeat. This means you will complete a total of 8 250m rows, 4 times through 6 floor to overheads, and 4 times through 15 wallballs.
Combine your slowest times from both Pairings to get your total time for the workout. The faster you work, the more rest you get!
*CHOOSE WEIGHTS THAT ALLOW YOU TO PERFORM THE REPETITIONS UNBROKEN. IF YOU BREAK REPS ON FTO OR WALLBALLS, THE PENALTY IS 10 BURPEES BEFORE YOUR NEXT ROUND!*
Zone 4 – scale to 75/115lb on fto
Zone 3 – scale to 65/95 on fto
Zone 2 – scale to 45/65 on fto, 10/14lb wallballs, 200m row
Zone 1 – scale as needed
Cash-out – FTL stretch – do some upper body!
Ahh, frigg’in rest days!! This would have been a good one for me to do. 🙁
ohhhh coach dee, not enough nice things can be said about you. you are the reason that i (probably along with a lot of zoners) came back to the gym after my baseline, dee was so friendly, welcoming and unintimidating-then you see her workout! she is fierce!
you rock dee, thanks for making the gym a happy place
b
Gang,
Updates on the Canadian Regional – looks like double unders (at least a 70% chance 😉 and WODs released on Wednesday…
http://games2010.crossfit.com/blog/2010/05/canadian-regional-schedule-announced/
Any idea on how the “Buddy Lee” ropes compare to our ropes?
used one in San Diego – they’re pretty close to the speed ropes that we have in terms of timing – it took me about 5 min to get used to using one but then had no problems. I’m just concerned about adjustments and breakage etc… but that’s probably going to not be a problem
sunday 1030 at goldstream parking lot for hikers, post if you need a ride. hope to see you there!
Results are up from the first event, the 6.7km trail run:
http://scores2010.crossfit.com/scoring/canada/
According to H-bomb “hardest 6mins run of my life…KDF killed… Scoots/Cam pretty darn good”
KDF 12/46
Lucas 23/52
Cam 24/52
Zone Rangers 10/15
Way to go team!!