My Diane used the same scheme listed here, except I did dumb bell cleans instead of deads (yes, the gym I sometimes train at lacks an olympic set or heavy enough dumbbells). I used 50's for the cleans and did handstand pushups.

Time: 17:35 :s

I have a question about Deadlifts. The last time we did them (1-12), no matter what the weight the first rep hurt. Once it was up I could do full reps without any problem. Even on the last set, I felt like I could have easily pulled 50# more on a second rep but not the first. Any ideas what I might be doing wrong?

Love the boxes. How about posting plans to make them, with material list, drawings, etc., for us who aren't carpenters.

Kelly: Check out yesterday's comments, where I posted my times for that workout (did it a day late). Came closer to your times than ever before. Watch out, I may catch you when I reach 75.

I started CrossFit today. This was a heck of a way to start again after doing only bodyweight exercises since last April. I was very uncomfortable with the deadlifts, so I started with a managable 95 pounds. The HPs were out of the question, so I did straight sets with 15 pound dumbells. (the biggest I have right now) This is going to be very interesting. Can somebody tell me why the workouts are named after women? Are they somebody's evil ex's?

Jeff,

During your first rep on the deadlifts you may be jerking too much or have bad positioning. Make sure you are looking up throughout, that your knees are bent and back not hunched, and lift with your legs not your arms. It's really easy to jerk a deadlift with the arms/back and usually that hurts!

All of this handstand practice must be paying off. For my first set of HSPUs I was able to pump out 10 before having to break. That's the most I've ever done consecutively. I did have to use the wall however and it was only nose to floor (I'm waiting for Kelly to post her results - I'm betting she did these on the rings and went to ear depth). All HSPU sets broken up (10,6,5 / 6,5,4 / 5,4). Used 315# for the deadlifts and those were all broken up also (7,7,7 / 7,6,2 / 5,4). Time was 15:33.

My Diane:
DL with 225#, Dumbell Shoulder Press with 50# Dumbbells.
Sets looked like this:
DL(7,7,7);SP(7,7,7);DL(8,4,3);SP(8,7);DL(3,2,2,2);SP(9)
Total time around 25 minutes. I realize now I should have used heavier dumbbells for my presses.

11:39

Used the 225 lbs prescribed and used 45 lbs dumbbells.

almost halved my time from the last rendezvous with Diane.

27:00. partitioning really helped me out this time

round1
DL: 5,5,5,3,3
HSP: 3,3,3,3,3,4,2
round2
DL: 5,5,3,2
HSP: 4,3,3,3,2
round3
DL: 7,2
HSP: 3,3,3

17:34 - 195# beltless trap bar (10# more than before), HSPUs on rings

All deadlifts were done with a 100% dead stop per rep. I have caught myself slipping in a few "bouncing" reps in the past when working under time. Touch and bounce style isn't going to help me get a strong pull off the floor at my future goal weight.

HSPUs were hands to ears. 13 consecutive the first round - not 15, but getting closer. All that panting and puffing and rushing made me a little sloppy kicking up; I missed both the straps during the third round and landed square on my back on the floor. Twice. (Of course I missed the bean bag chair and the pillow). I'm not certain if my back will be more sore from the deadlifts or the unexpected landings tomorrow.

16:45
Deadlifts broken up
(6-5-5-5)(5-5-5)(5-2-2)
HSPU against the wall broken up
(3-3-3-3-3-3-3) (5-5-5) (5-4)

8:50 - down from 13:20 last time! It's nice having the "girls" as a means of measuring ones progress. Otherwise (since every single WOD kicks my butt) all I could say after a year of doing this is that I'm still getting my butt kicked. However, now I know that I'm getting my butt kicked in a shorter amount of time!

Kelly-
Do you have a Power Rack? Doing some isometrics at the strating position may be helpfull and will allow you to get a rythm going. The Bounce and go approach is not a bad thing from a functional perspective.
Robb

Tried to start DL with 135 - that was right out. Did 95-105-105. Last set was unbroken, so I should have done 115. Shoulder presses with 25# dumbbells. 18:14.

My back will be sore tomorrow.

Deadlift- 225#
Handstand pushups against wall

Round 1- (15)-(10,5)
Round 2- (6,6)-(6,6)
Round 3- (9)-(5,4)

switched grip on deadlifts on third round which helped me get more

Did yesterday's WOD today; posted in yesterday's comments.

***
Dustin, welcome on board! I don't know if you're aware of it, but most of the WODs, unless stated otherwise, are done for time. This is why people post their times in the comments, and not just their set breakdowns. I noticed that both for today and yesterday's comments you're missing your times. I don't know if this is just an oversight on your part, or if it is deliberate. Whatever it is, I would encourage you to keep the time during the WOD (when it asks for it) and post it afterwards. This way, particularly for the periodic benchmark tests (these tests are named in quotation marks: "Diane," "Barbara," "Gwen," etc.) you can measure your progress over time as well as gauge your own performance with that of others on the board. Plus, the time element is what makes WODs unique from other workouts--you're trying to complete tasks as fast as you can, and this makes for a more challenging, and ultimately, more rewarding workout. Again, good to have you on board, we're looking forward to seeing you improve.

A day after Barbara:
Man my whole body is very sore.
Diane was kinds more cool nice than Barbara.
Well I did today and my time is:
17:34'07
My hands stand push's was ok(3333333)(10,3,2)(4,3,2)
My Deadlifts was broke too(7,7,7)(10,5)(9).Weights;95,115,135.
I would like to know if anybody could tell good tips about Diet Zone.
sergiogralha@yahoo.com
thanks guys

Q- oops i forgot to post that :).. 14:42 was my final time ;).

my first WOD though I've infrequently done similar work.
18 min. 7 7 7, 555, 5,4 dead lifts w/ 100lbs. 1st round handstand partial pushups, 2nd standing dumbbell press 20 lbs., 3rd hands. p.u.s
last time I did deads I pulled my back so was a bit leery. Feel great now. Remains to be seen how sore tomorrow.

264 lb (120 kg) quite easy 12 + 9
hspu down to 1 inch 6 + 6 + 5 + 4
Second round 15 reps at once
hspu down to one inch 4 + 3 , then down to 3 inch 8 reps

third round 9 reps at once
hspu down to one inch 2 the down to 3 inch 5 + 4
16:52
ended my session with sternum pullups 3 + 3 as described by Poliquin
Tiger pushups 8 + 8 + 8
and 90 seconds wall chair

21:00

225# deadlifts broken into 5's
35# dumbbell thrusts (shoulder tweaked) in straight sets

Went skiing last night for 6 hours, working on bump runs. I am way tired today. Deadlifts and bumps wore me out.

15.39

Substituted 80 lb. dumbbell presses for HSPU. Took it easy...used 155 for first two sets of deads, then 185 for last dead set. Feels great getting back to CrossFit. Can't wait to get mats for my new garage gym and start practicing HSPUs.

Chris - humorous comment about every WOD kicking your butt and now your butt just takes less time to get kicked :-)

I am posting this so everyone can feel good about their own times.

Used 225lb on deadlift.
Substituted 2 24kg KB presses for HSPU's

38:54

I'm slow but after 2 weeks at crossfit, I love it!

what are the dimensions of the plyo boxes (not the height which has already been given)

thanks

Did this workout yesterday. Did deadlifts with 225# using thick bar followed by standing presses with 115# barbell. Tough stuff, but finished in 11:30.

Robb,

I am interested in your thoughts regarding touch and bounce deadlifts. I haven't had any luck in the past increasing my max deadlift using that approach and I worry that I could be setting up for a back injury. If you have any suggestions, I would be more than happy to hear them. My goal is a beltless triple bwt trap bar deadlift.

I do have a power rack but I've never trained using isometrics for any lift.

Adam, you are an incredible athlete and an inspiration for me. Don't worry, someday I'll catch up to you! By the way, I did your workout today and I'm proud to say I didn't have to break any of the 40 pullup sets! I remember when I started Crossfit that 200 pullups in sets of five was impossible for me. Inspiration and challenge go a long way.

Real sloppy on the dead lifts, I need to practice my form. Used 185#. I substituted military presses for hand stand push ups. Plan to work on form and complete excercise next time around. Still hurting from "Barbara" on Wednesday.

A day late but here goes...
225lb DLs
HSPU against the wall

Rd 1 - 11,5,5 both DL's and HSPU's
Rd 2 - 5,5,5 again both
Rd 3 - 5,4 DL's and 5,3,1 HSPU's
Time - 13:10
Major improvement from last time! Breaking the exercises up and taking little rests really paid off.

Welcome Doug. Great job on getting going and knocking out some workouts. As I am sure you have discovered...reading a Crossfit workout and executing a Crossfit workout are two totally different animals. Keep on posting, the times and your own amazement will improve.

I used 135 lbs. My deadlifts are weak. I have hurt my back before doing them. I used the sumo deadlift. For the handstand pushups I did them with my hands planted on the floor and my feet against a wall. I did not touch my nose to the floor, at best my arms formed a 90 degree angle. My total time was 19:30.

DL 7-7-7
HS 7-7-7
DL 7-8
HS 5-5-5
DL 9
HS 3-3-3

Barry, Erik, and I got to this one today.
Barry used 225 lbs and finished in 5:00.
Erik used 135 lbs and finished in 4:36.
I used 135 lbs and finished in 7:16.

We then decided to do 33 sets of 3 pullups with ~1:00 rest between each, followed by sets of hopping pushups and ab wheel. I am severely taxed right now and I think I'm ready for bed.

Good workout!

17:32
Trap bar deads 190 lbs. Broke everything but last set of deads. 5 lbs more and 2.5 min worse than last encounter with dirty Diane.

few days late but
185 for d/l
6:26 total

Deads 225# and Press w/45's
10:01
Deads:21(12,9);15(10,5);9
Press:21(11,10);15(10,5);9(6,3)

Regarding the plyo boxes:

There are no plans. Mr Pink works in a more organic manner.

Each box is (roughly) a cube, 18x18x18 and 24x24x24 and it's a short 24 (22.75 to be exact) due to the organic nature of the planning ....

Mark T.

Note on my HSPU--they were the 3-5" "sissy" variety. I note that b/c I'm beginning to work on getting higher reps in the nose to ground variety. I guess this is mainly a note to self, for when this workout reoccurs.

19:30.