090218 WOD

WOD: “Diane

21-15-9 reps of:
225lb. Deadlift
Handstand push-ups (HSPU’s)

In this WOD, you do 21 DL’s(deadlifts), then 21 HSPU’s(Handstand Push Ups), then 15 and 15, then 9 and 9.

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225# DL’s
HSPU’s as RX’d


135# DL’s
Modified HSPU’s (feet on a box, etc)


95# DL’s (or less if needed)
Push Ups

Here is a good link to a page about HSPU‘s and another video. If you’ve never done HSPU’s and standard push ups are pretty easy, challenge yourself and try one of the scaled versions (feet elevated, on a box, leaned on a bar, etc). You’ll find the more “vertical” you get, the more challenging. As far as the deadlifts, the major things to remember are; keep that “active” lower back tight throughout the movement, NO ROUND BACKS! Also, the arms are basically straps to the weight, keep them loose with the weight close to your shins. Take a breath before you lift, hold it until you stand up fully. This is another “benchmark” WOD, be sure to record your time and weights/mods used to compare down the road.


While we’re on the topic of nutrition, the ever popular topic of “how to cook healthy” always comes up. Personally, the biggest things that I avoid are grains (i.e. breads/pastas/etc), and also refined sugars (meaning stuff with “high fructose corn syrup” in it). But what about pizza!? It’s everyones favorite food. Here’s what I do to solve that problem. It’s a pizza crust made from cauliflower, yes you heard me correct, and it’s good…really good. If you’re going to try it, remember a couple things, spread the crust thin! Start from the middle and work your way out. Additionally, make sure you dry out the cauliflower after ricing (i.e. shredding) it. You can use paper towels and pat-dry it. Also, when you’re cooking, at the very end, flip it and brown the other side, that will make it more crisp. Check it out;

Cauliflower Pizza Crust (click here for recipe)

Cauliflower pizza

Cauliflower pizza

Cauliflower pizza #2

Cauliflower pizza #2


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