August 7, 2004
21-15-9 reps of:
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 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.
Compare your time to June 25th, 2004 and January 22nd, 2004
CrossFit Kansas City.
Posted by lauren at August 7, 2004 8:33 PM
13:45, one break each exercise each round. I've made my biggest improvement on these 2 exercises since beginning Crossfit about a year ago due to including them faithfully in the warmup. A good weekend to all!
No breaks on Deadlifts. Had a good pace going up until the 2nd set of HSPUs. Broke first set of HSPUs in 3x7, then 4s,3s and 2s for the remainder with about 15 seconds between. No rest between exercises.
FYI, we last did this one on June 25th.
Kevin A, Great improvrment on your time, Congrats
10:16 no modifications beat previous PR (In June) by 1:32. This is only the 4th workout after 2 weeks of vaction with no exercise or dietary dicipline. Guess rest does help!
6:40 (PR!) - 225# beltless trap bar deadlifts, HSPUs from the floor
Several breaks during the deadlifts, no breaks for the HSPUs. My time will get better as soon as my aerobic ability catches up to my strength.
7:39 was my time from June 25; a 59 second improvement! I'm very surprised considering that my shoulders are fried from the pullup/bench workout I did yesterday.
Subbed 40# DB presses for first round's HSPUs, 35# thereafter. 40# and up from now on.
Time down from 19:30. Deadlifts were 15/6, 11/4, 9. 'HSPUs' were almost all triples, doubles, and singles. Finished with Double-KB Windmills and Janda Sit-ups.
Sub'd 75 lb bb press for HSPUs.
Deads (7,7,7) (5,5,5) (3,3,3)
Presses (11,10) (8,7) (9)
10 lbs more on the presses and almost 4 minutes faster than June 25th. Again, lost time having to switch the weight back and forth.
sub'd 90lbs in deadlift and 1.5 pood KB for HSPU
Several breaks during the HSPUs. None during the DLs. HSPUs felt more comfortable, especially when compared to the recent muscle-up/HSPU WOD from hell we had a few days ago. DLs performed snatch grip.
Time was 9:37.
I missed the last Diane because of the move. The one before that (040122) was before my knee surgery. I used 315# for the DL and got a 15:33.
Kelly - way to go! Congrats on the new PR!
135x21 185x15 225x9
DB presses to replace HSPU
25lbs x 21 30lbs x 15 40lbs x 9
Deadlifts (85kg) - 7,7,7/5,5,5/5,4
HSPU - 21/15/9
all done unbroke, but HSPU done with feet on the wall except firt one done correctly
12:35. I did this exact workout Wednesday, except I did ring dips instead of HSPU. I had already decided I was going to do the WOD no matter what, but my back was definitely a bit tender. I hammered it on Wednesday, and not so much today. HSPU as usual NUTKS--Not Up To Kelly's Standards. I've been irregular the last few months due to some unavoidable junk, but am trying hard to get back into it. I can still only do 3 really good HSPU.
I really like these high rep deadlift workouts, even when they hurt. It's just such a great all body workout.
Big improvement (5:37) over 06/25 time. 10 hspu 1st round before break, 8 hspu 2nd round before break, then 3-6 to complete rounds. Very happy with the increase.
Straight sets on deads,
4-5 several near misses, but no face plants,
I'm going to bed.
Weight on DLs as designated (225). This WOD was done immediately after an upper body lift session, and I had swim practice this early this morning as well. Despite those pre-fatiguing events, I improved almost 30 seconds from the June "Diane" workout.
6:25. Decreased dead lift to 185# due to aching back.
Did Thursday's workout today. 140 pull-ups, 70 bodyweight bench presses (155#) in 20 minutes.
Trained Martial Arts today and implemented KBs as a part of the training. Cardiovascular training to include calisthenics, body strikes, upper body techniques and baton work. Did the Diane DL rep scheme with KBs prior to conducting the training. 2+ Hours.
175# deadlifts, 30# db presses
wow - there are some great times on this one!
wod as prescribed:
DL @ 225# 11+10/8+7/6+3
time = 16:10
had some balance problems on the HSPUs. tried to stay off the wall, but did a lot of "drifting."
Lower back bothering me so I subbed pistols for the DL (I don't have a enough weights for 225 anyway). Did some Shootfighting (about 20 minutes of matches) today, so was a little tired from that and took it slower than if I was fresh.
The HSPUs were just 'drops' instead of 'ups'. I still can't do a full hspu all the way down and all the way back up, but I feel like I have been making progress.
Too much "fun" last night!! Felt it today in the WOD.
DL 21x205, 15x205, 6x205, 3x225 Last 3 felt strong. Grip was aching.
45# shoulder presses (left side weak!)
I know I've done the Diane thing before, just couln't find a post of my time and weights.
Off to the river for a week!! (Colorado, that it)
12:20. 225lb deadlift. cleared to d2 today for aff.
I can no longer deadlift at all (pretty demoralizing; this time last year I was pulling 270) so instead of blowing Diane off completely like I did in June, I subbed 25# pullups. Unlike Barry, I think high rep deadlifts are a recipe for disaster. Attempting high rep d/l WODs certainly contributed to my current inability to pull up anything heavier than my socks.
14:31 with 25# pullups and HSPU. Followed up with 20 min of clubbells.
I would blow a 'gasket' if I even tried lifting 225 lb., used about 155 instead. HSPU were feeling good, have no idea on a time of completion due to a bunch of friends in the gym.
27:00 subbed overhead press for hspu.
Deadlift: 12-7-2 150#
OverheadPress: 8-6-4-3 100#
Deadlift: 8-7 150#
OverheadPress: 10-5 100#
Deadlift: 9 150#
OverheadPress: 6-3 100#, last 3 110# (very painful ;))
I did the deadlifts at 225lb and substituted 50lb db presses for the HSPU. I must have spent 3/4 of the time struggling with the deadlifts. I should have went lighter on the deadlifts and heavier on the presses. I tied Jim C with
9:30 for time I had to sub 60# B.B. press for (HSPU) should of went at least another 10# no breaks on either deadlift 225#
WOD as prescribed.
10:30 managed to knock 6 minutes 14 seconds off my previous time.
Better by 6 minutes, great improvement on DL's but HSPU are still 1/2 distance and mostly singles. I'll be taking Ed Velasco's approach and put them into a daily warm up and see what happens.
Got to the gym 20 minutes before closing...had to rush.
DL=185 no broken sets
40 lb DB presses broken sets
I was on the road w/ no workout equipment, much less a computer. I did 20 minutes of Royal Court.
Once again, got my ass kicked by a 115lb girl. Wow, Kelly.
Did this after MMA today which helped my back warm up. 175#DL's. Rock bottom HSPU. 10:25.
21-15-9 reps of:
Handstand push-ups (supported, in dip station)
Previous Diane was with 155-175# deadlifts (increaseing weight each Rd) and 40# db shoulder presses for HSPU; time was 13:52.
Happier with today's effort, although not a textbook Diane. Forearms sore from dealift, down to singles by the second half of the round of 9. HSPU are still not complete bwt due to the support in the dip station.
17:30 or so
DL as 11-7-3, 6-5-4, and 5-4 (breaks minimal)
HSPUs as 5-3-1-1-1-1-1-and then just negatives (kick up, lower yourself down, collapse) until I reached the required reps. Pretty much the same each round.
Diane a few days late. Shoulder getting better first 21 HSPU were full range. Next two sets it started to seize up and shortened my range of motion. Deadlifts were solid first 21 were without a break next two sets had one break. I had wanted to break 9 minutes but came in at 9:15. But still not bad considering I couldn't deadlift 135 or do HSPU's six months ago.
How can I get one of those Cross-Fit Kansas City shirts that I see advertised on the marker board? I would like to collect Cross-Fit shirts from each Cross-Fit site.
No breaks on the deadlifts
Did sets of three's on the HSPU
Time was 15:21
Broke everything down into fives.
Did some Ab work afterwards.
3 mile run this evening.