June 25, 2004

Friday 040625

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

Post time and any needed modifications to comments.

rainier_th.jpg

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Kurtis Bowler's "Rainier CrossFit." We'll keep you posted.

Posted by lauren at June 25, 2004 6:07 PM
Comments

did this one immediately after "grace" on thurs:
DL @ 225# 11+10/8+7/6+3
HSPU 5+5+5+4+2/5+5+5/5+2+2

time = 29:12

looking forward to a rest day.

Comment #1 - Posted by: JC at June 24, 2004 2:19 PM

I noticed that "Diane" was done as WOD 031215. It was to be posted as "pounds per second" for those who were crossfitting back then you might want compare workouts.
Also thanks to Crossfit, My wife pulled 5 deadhang pullups today after doing "Grace". The first pullups in a long time, she is psyched and at age 55 a good reason to be proud.

Comment #2 - Posted by: Jim H at June 24, 2004 7:43 PM

DL: 225 (10+11),(8+7),(9)
HSPU: All sets broken into 3s

Time: 16:15

'While HSPUs are still very difficult for me they seem to be coming along. Hands on floor, against wall and nose to the ground. Deadlifts were pretty easy and I shouldn't have broken them up.

Comment #3 - Posted by: Kevin A. at June 25, 2004 6:11 AM

7:39 - 225# beltless trap bar deadlifts, HSPUs from floor

Deadlifts felt very good today; only one break during the first round of 21. Broke the second at 5,5,5 and allowed myself to "touch and go" the final round of nine. Touch and go reps are much easier and faster than the dead stop variety.

No breaks on the HSPUs.

I'll work on snatching the 52# kb after chores and horseback riding (ouch) later today.

Comment #4 - Posted by: kelly at June 25, 2004 7:58 AM

Jim H. - many congratulations to your wife! Five dead hang pullups are great for anyone, especially at 55. Post some pictures!

Comment #5 - Posted by: kelly at June 25, 2004 8:01 AM

Used 235 for deads and 115 for Overhead press.

Time was 13:27

Kurtis

Comment #6 - Posted by: Kurtis Bowler at June 25, 2004 9:23 AM


200lbs for DLs... time 15:44 most all of the DLs were singles HSPUs were done in 7s & 5s. Amazing results again by Kelly as usual!

Comment #7 - Posted by: Dave K at June 25, 2004 9:44 AM

9:43.91

Weights as designated.

Comment #8 - Posted by: Matt G. at June 25, 2004 10:17 AM

18:19.1

Big improvement since 01/22 Diane (24:53 with partial ROM hspu). Today, no breaks during deadlifts and I was able to do full ROM hspu; 6 the first round followed by mini sets of 3 after that. Very happy with progress!!

Comment #9 - Posted by: steve h at June 25, 2004 11:02 AM

No breaks on any of Deadlift (225) sets.

Did 3 full HSPU reps then went to 1/2 HSPU to finish workout and work on form. This was the first time I did not substitute any type of press and I am stoked that I was able to stay with the HSPU's (even though they were 1/2 reps).

Time: 5:44

Comment #10 - Posted by: Steve W at June 25, 2004 11:41 AM

Best to just classify this as 'my Diane', substitutions as follows:

Deadlifts 21x 155# (66% of single rep max.)(12,9)
Standing shoulder press 21x 40# dumbells (8,7,6)

Deadlifts 15x 165# (70% of single rep max.)(8,7)
Standing shoulder press 15x 40# dumbells (8,7)

Deadlifts 9x 175# (74% of single rep max.)(no break)
Standing shoulder press 9x 40# dumbells (6,3)

TOTAL TIME= 13:52

Comment #11 - Posted by: jdg at June 25, 2004 11:50 AM

First time doing deadlifts, only did 95 pounds but I completed all rounds. Not confident enough to try handstand push ups (no one around to spot me) so I did pull ups instead. Did crunches to finish it all off. Broke deadlifts up between 3 to 5 at a time then a brief rest.

Comment #12 - Posted by: Lisa Austin at June 25, 2004 2:46 PM

19:30. Substituted Presses w/40# DBs for the first round and 35# DBs for the other two. Most of this time was just standing around doing singles and doubles with the 40#ers.
Started with HSPU negatives (half reps, the first I've ever done); finished with janda sit-ups alternated with hanging leg lifts.

Comment #13 - Posted by: Ross Hunt at June 25, 2004 3:41 PM

22:00. This was my second day in the gym after more than 2 years off. I was able to get my wife to go in with me. She finished in 29:00. For me 225 was just right but I was having problems with my grip. My wife did 115lb and worked very hard. neither one of us felt like the HSPU were a good idea so I substituted 40lb dumbells that were a little light and my wife did 17.5lb dumbells. All in all this was a good workout. We were both a little sore from yesterday but it is exciting to be back and able to do something that I enjoy doing.

Ryan.

Comment #14 - Posted by: Ryan Scott at June 25, 2004 4:07 PM

Used 225 for the deadlifts broken up by 13/8, 9/6 and 5/4. Felt good except I think my lower back rounded out a little bit towards the ends of the set.
Used 50 lb DBs in sets of 3 reps for totals.
Total time 27:30.

Comment #15 - Posted by: Stephen at June 25, 2004 4:52 PM

225 deadlift, tried to breakup the huspu's as little as possible. took 18 min. beat my last time by a couple of minutes.

Comment #16 - Posted by: josh at June 25, 2004 7:05 PM

225# for all sets
Set#1...DL,21 reps straight, HSPU 10,6,5
Set#2...DL,10,5 HSPU 5,5,5
Set#3...DL 9 HSPU 6,3
Time...9:12

Comment #17 - Posted by: George at June 25, 2004 7:16 PM

8:35

Toughest 8 minutes of my life though...until the next Crossfit workout that is.

Comment #18 - Posted by: chad stclair at June 25, 2004 7:32 PM

10:31

Took a couple breaks on HSPU, but otherwise rest was minimal.

Comment #19 - Posted by: Gary Yetter at June 25, 2004 7:58 PM

9:35

Forgot to start watch so based time off St.Clair. Great job St.Clair. Broke up deads, 16/3/2 on first set. 10/3/2 on 2nd set. 7/2 on last set. HSPU did 1/2, still working on getting full.

Comment #20 - Posted by: Pappas at June 25, 2004 8:26 PM

Lisa - way to go on your first time with deadlifts. You got through the whole workout without breaking up a set!

Comment #21 - Posted by: Pappas at June 25, 2004 8:54 PM

Jim H-

Your wife rocks--no pullups in a long time, age 55, and she whips out 5 in a row. Nice! So what *has* she been doing? (Assuming that one doesn't just hop up from a long stretch of sedentariness and pull off a feat like that...)

Comment #22 - Posted by: Carrie at June 25, 2004 10:12 PM

Jim H-

Your wife rocks--no pullups in a long time, age 55, and she whips out 5 in a row. Nice! So what *has* she been doing? (Assuming that one doesn't just hop up from a long stretch of sedentariness and pull off a feat like that...)

Comment #23 - Posted by: Carrie at June 25, 2004 10:13 PM

Jim H-

Your wife rocks--no pullups in a long time, age 55, and she whips out 5 in a row. Nice! So what *has* she been doing? (Assuming that one doesn't just hop up from a long stretch of sedentariness and pull off a feat like that...)

Comment #24 - Posted by: Carrie at June 25, 2004 10:14 PM

Jim H-

Your wife rocks--no pullups in a long time, age 55, and she whips out 5 in a row. Nice! So what *has* she been doing? (Assuming that one doesn't just hop up from a long stretch of sedentariness and pull off a feat like that...)

Comment #25 - Posted by: Carrie at June 25, 2004 10:16 PM

16:43 All xercises and weights as prescribed

Comment #26 - Posted by: fish at June 26, 2004 4:00 AM

10:20
weights as specified

Comment #27 - Posted by: Steve M at June 26, 2004 8:59 AM

29:20
posting the record slow time. Nowhere to go but up. I used 100kg, was being careful with form. I'm much improved with the HSPU's. Could'nt get myself to move faster and stay safe. Learned a lot and I would'nt have thought it possible for me to be deadlifting that much weight that many times.

Comment #28 - Posted by: Jim H at June 26, 2004 10:55 AM

My lower back and skinless right knee (fall during foot chase) screamed at me not to do deadlifts today... I listened for once. Instead:

150 wallball shots with 20# ball in 10 minutes. Finished with 21 & 15 Bench presses at 130# for old times sake.

-D.

Comment #29 - Posted by: Dan at June 26, 2004 3:05 PM

11:48 as RXed

Comment #30 - Posted by: Kali at June 26, 2004 5:23 PM

9:05

Deadlifts only broken on set of 15 at 13/2.

HSPU broken up at least once on sets of 21 and 9, and twice on set of 15.

Comment #31 - Posted by: Cyrus at June 26, 2004 7:17 PM

24:54

Did the deadlifts @ 102kg ~ 225#

That was one of the tougher WODs for me. I can deadlift 102kg easy enough, but that's approaching as my PR (only got about 112kg of weights), so that many reps was really hard work.

Started partioning deadlifts in 5s, but quickly moved to 3s.

HSPU were 7-7-7, 5-5-5, and 5-4.

Comment #32 - Posted by: Pat at June 26, 2004 10:35 PM

"My Diane"

225 lb deads in 3x7, 3x5, 3x3
with
65 lb standing bb shoulder presses in 11+10, 9+6, 9

Shoulders are weak but should have gone heavier with the presses. Lost some time changing the weight back and forth on the bar.

21:00

Comment #33 - Posted by: Mark G. at June 28, 2004 6:58 AM

Deadlifts too heavy at 225#. Decreased to 205# after first 5 reps. Broke all deadlifts into minisets of 6 or less. All HSPU unbroken. Time 11:15

Comment #34 - Posted by: Todd H at July 1, 2004 7:32 PM

Warmed up with Tabata pushups and Tabata squat jumps.

130# deadlift
25# DB shoulder press
19:39

Closed with grip work. Managed to close the Captains of Crush #1 twice with my left hand -- a first!

Comment #35 - Posted by: John Frazer at July 4, 2004 8:44 AM

135# deadlift + standing military press with 30# dumbbells. Tried handstand press, not even close. Split into sets of ~7-9, ~30 minutes.

Comment #36 - Posted by: Jon at July 5, 2004 10:07 PM
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