September 16, 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, January 22nd, 2004, and August 7th, 2004.
Petranek Fitness - powered by CrossFit, coming soon to Santa Monica, CA.
Orthopedic surgeon, West Point gymnast, CrossFit marvel: Todd Hockenbury.
Posted by lauren at September 16, 2004 8:36 PM
No rest day? Changing it up, eh?
Mike! Give us a chance to get these up!
Sorry 'bout that, Lauren! I just happened to log on right when the WODs were posted, I guess.
Getting a head start due to rugby road trip this weekend.
Rd 1) DL = 7/7/7; HSPU = 3/3/3/3 + 55dbs = 3/3/3 (9:11)
Rd 2) DL = 5/5/5; HSPU = 3/3 + 55dbs = 2/2/2/2/1 (17:30)
Rd 3) DL = 3/3/3; HSPU + 3/2 + 55dbs = 2/1/1/2
total time (24:26)
proud of increased numbers of handstand pushups and only one face-plant
Used 90lbs for deathlift, that's all the weight I've got, plus it was my first deadlift ever.
first round 4*1 HSPU
sec + third round substituted with dumbell shoulder press.
I used my thick bar & 225 was just too huch wt today so I dropped to 185 # & that
was a much more reasonable wt.
Iwas pleased that I did the last set of 9 HSPUS without A break. Actually I was surprised to learn that this time was faster than the other two.
PS unbelievable video Todd H . congratulations It's inspirational too
Used sumo style deadlifts:
1st Set=10 reps
2nd 11 reps
10 and 11 rep sets respectively,using 50lb dummbells (cant even do a handstand!)
10 rep set and 5 rep set for round 2 (same weights)
9 rep set (same weights) for round 3
Slower than last time...but I was held up by some dope who decided (while I was doing HSPUs) that the deadlift platform/rack was the perfect place to stand and do bicep curls. I did situps for the minute or so that he was in my way.
I really need to start putting together a home gym...
8:00 HSPUs are getting better and helped improve my time. No breaks in the deadlifts and I felt less winded after the 21 rep set than I remember from the last time.
7:30 PR in a big way, beat last time of 10:16. My goal was to get under 10:00 min. Broke down the reps:
21 DL: 12 / 9
21 HSPU: 11 / 10
15 DL: 8 / 7
15 HSPU 8 / 7
9 DL: 5 / 4
9 HSPU 6 / 3
How insignificant do I feel
27:00 - The HSPU really killed me and I am dead. I broke down and did partials on the HSPU's because I was fried. I was proud of the fact that I was able to do 36 HSPU's regardless of time.
6:18 (PR) - 225# beltless trap bar deadlifts, HSPUs off 2x4 blocks
A 22 second improvement from August 7. Two breaks on the first round of deadlifts, one on each of the next two sets. Had to do HSPUs off blocks - yesterday while practicing/falling out of a handstand I managed to reinjure the knuckle I jammed juggling kettlebells a while back. Hanging my fingers off the blocks took pressure off the knuckle (which again looks like it belongs on someone much larger than myself).
I laid on the floor panting desperately for a solid ten minutes after this WOD.
I posted on the WOD message board and havn't gotten an answer yet so I'm trying here. I'm substituting Dumbbell presses for the HSPU's. What kind of weight should I use? A weight that is between my 3-5 rep max, 5-8 max, or 8-12 rep max?
I have to do militaries still with 135. I just can't seem to "catch my breath" on this workout. The DLs alone are easy, the MPs are easy...I just can't breath!
9 minutes for me and 8:50 for Nick. This is the second straight time Nick has beat me.
My back is getting back to normal. I started to reintegrate the preWOD O-lift training. Easing into it with 10 singles of 135# C&J.
Used the wall for balance on the HSPUs and shortened the breaks compared to last time. Deadlifts were done with a hook grip and had no breaks. Time was 8:01 (a new PR, I think).
Mike J. - I took a stab at answering your question on the message board. Hope it helped.
Kelly, Larry - Nice job on the new PRs!
Matt G. - I'd be pissed if that happened to me. Instead of sit-ups, I would have done db swings with a BIG weight while standing directly behind the guy doing curls on the platform. I'd only get one swing, but I'd make it a good one!
About a 30 second improvement. My back is almost completely back to normal I believe.
9:39 for first Diane.
Used 100# (all the weight I own) for DLs. I didn't partition sets due to light weight. Wasn't difficult but I powered right through them and my heart was going crazy. Used 2 x 40# for DB shoulder press = 7-7-7/5-5-3-2/3-3-2-1
Didn't get to check to see what the WOD was, so I used an old one.
I wish I would have checked to see the WOD first.
DL 225 15-6
Sub 65 DB press 6-5-5-5
225# DL 60# shoulder press
Round 1: 15-9
Round 2: 10-5
Round 3: 9-9
1st Diane, had me sucking wind, I hate her
1:36 improvement since 08/07. Tried not to rest between deadlifts and hspu; brutal but effective at reducing time. I'll shoot for under 10' next time around.
165# for DLs and 40# DBs for shoulder presses.
Broke DL into two parts for all three rounds. Grip was more of a problem than the DLs themselves. Did shoulder presses unbroken.
Time was 13 minutes.
Heart was racing from DLs. I think I picked proper amount of weight for my first Diane.
Substituted kettlebell military presses for handstand push-ups.
DL 225 x 15,7
KB MP w/ 2 1.5 poods x 7,5,3,3,3
KB MP 4,3,3,3,2
KB MP 4,3,2
Finished in 20:05
My first Diane - 20:30
Sub'd 2x45# DB presses.
Grip beginning to fail on last reps. Still searching for the metabolic chutzpah to go faster, but we'll see improvement on the next Diane!
Had to sub standing db press for HSPUs. First set with two 40s and then second and third with 35s. My pressing strength doesn't seem to be improving. Total time of 15:45 which is 1:20 better than last time but this time I didn't have to switch the weight on the bar back and forth. I was hoping for more of an improvement.
Did standing db press with 55's probably should go up next time.
Shrug at the top of first 21 DL
6:21. I rolled up the door turned on the fan loaded the bar and had at it. My only warm-up was the standard 2 mug Peet's Major Dickason's & two apples. I'm using the wall for HSPU. It will be another life before I crank HSPU without a spot. I'm getting a few more of these everytime I do them.
We have been working on a project here regarding HSPU sub. We are doing squat db presses for those who can not/do not want to do work HSPU. They are difficult and take all the leg kick out of the movement.
TOTAL TIME= 16:11 (+1:20 from previous w/ 205#)
Deadlift has felt tougher for me this past month or so - even been doing extra DLs to work on form. So, ended the WOD doing an extra 3x 7reps DL w/ 135#
about 14 minutes, 185# deadlift and 30# DB shoulder press - probably should have done heavier shoulder press
but before that sounds remarkable - I did today as an active recovery day after visiting crossfit HQ yesterday. I haven't rested in 5 days and figured it would be good to do so. Thus, I only used 65lbs on the bar for the deadlift. I only went down halfway to three quarters on the handstand pushups also.
During each round, must all the DL reps be completed before beginning the presses? In other words, can I alternate sets of DL and presses within a round?
1st CrossFit WOD tonight, looks like I picked a good day to start.
225 lbs. on the DL's
BW is 160 lbs. for the HSPU's
I think my time may have been better but in the middle of the workout, the weightroom attendant at my college asked me if I "wouldn't make so much noise". I had explain that trying to control the negative of a DL in order to be quiet might not be the best thing for my back. There was also a "weight training" class going on and they were looking at me like I was from Mars...I will convert them ALL!!! (or slay them. ;-) )
Stephen, 21 dl then 21 hspu, 15 dl. . .etc
DL = 135lbs
HSPU = standing vertical press with 35lb dumbells
My first WOD!
My HSPUs are week but I'll get better.
the 21 rep sets were the only broken sets. Did HSPUs against wall. Been to worked up lately to rest so I did overhead squats yesterday ,finally hit body wieght 185, so my shoulders weren't as stable for today.
10:26 No alterations. No excuses. Collapsed afterward, gasping for air in a puddle of sweat and garage floor filth.
subbed 105 lb standing barbell presses for the HSPUs. I did the DLs without breaks but was very slow on the presses. 18:40.
third time with diane.
wod as prescribed. HSPU against wall.
time = 12:45.2
almost a 4-minute improvement from our last "date."
I need to put some extra work into getting my HSPU's up. All reps using strict form.
DL 225 X 21R unbroken
HSPU 5-3-2, then 40lbdb X 11
DL 225 X 10-5
HSPU 3-2, then 40lb db X 10
DL 225 X 7-2
HSPU 3, then 40lb db X 6
Now that I look at other posts I think I should have given myself a little more of a break and try to have cranked out a few singles of HSPU's instead of being determined to get a good time and switch to the dumbell presses so early. Now I have another goal to look forward to with HSPUs.
All the weight that I had available today was 120#.
As written 11:12, a 2 minute improvement primarily due to better DL and less rest. HSPU's suffered because I did the bodyweight BP-pullup WOD yesterday as the sub for Tuesdays WOD as my 30 foot outside ropes have been inundated with about 14 inches of rain in the last 9 days. Hope our Gulf Coast crossfitters fared ok with IVAN.
BTW 150+(?). Used 180# for DL's, rather than the 175# that was used last time. Last time was 10:25. Killed that. Think I might be able to do all HSPU's unbroken next time. We'll see.
regrip after every deadlift
hspu against the wall
10:28 with sissy HSPU (3" movement for most of them). Not too perky today. This is usually one of my good ones, if you allow for lousy HSPU.
I need to drink the rest of the Kool-Aid and do 3 rounds of warmups before every workout. I think it tires me a bit mentally and physically, and will probably hurt my times a bit, but I think realistically that is the only way I'm getting out of my rut.
All I can say is, I did it. Really need to work on the endurance.
20:00 the deadlifts were easy however, the HSPU tore me up!
At the firehouse today so WOD was interupted for a bit in between sets. Managed to get a good one in regardless.
1-135# 7/7/7 40# DB 14/4 as explained in WOD
2-155# 5/5/5 40# 14
3-175# 3/3/3/ 40# 09
followed with 25# thrusters (x)21
Getting stronger on my dead lifts.
Subbed 25# pullups for the deadlifts I can no longer do.
10:38; about 3-4 min faster than in Aug.
Pullups: 12/7/2, 8/6/1, 8/1
HSPU: 11/8/2, 8/5/2, 9
Warmed up with clubbell iron crosses and drumming. 48 hrs at work so far this week, and it's not over!
I only had 170 lbs of weight to use so i used it all (still not bad for getting the weight set free from a friend).
I am disappointed I couldn't use more weight, but you gotta work with what you got.
HSPU were okay at first, but soon became just half push ups, then power drops. I was using some of those 'S' shaped bars that you can use for push ups and L-sits (they are kind of like paralellettes), and one rolled out to the side on me when I was going down low. Knocked my skull pretty hard on the ground and tweaked my wrist. I am glad I wasn't looking straight down at the time.
I learned my lesson with them, I will just use them for regular push ups and L sits.
deadlifts were easy. Did all the HSPU and thats what slowed me down.
First WOD 17:45.
DL 185# breaking down the sets as prescribed.
HPSU were supported for the first set and then I went to 50# DBS for remaining sets and workouts. Need to get a nasty left shoulder operated on.
Looking forward to tomorrow.
This is a more than 10 minutes improvement over my first Diane, which was in January, and in which I used dumbbell presses instead of HSPUs.
HSPUs still partial descent, but getting better. Keepin' at it.
Lynne, that sounds like an interesting workout - I'll have to give it a try when I'm not working 12 hour days.
Hang in there, the week is almost over!
18:42 (1st time w/Diane, and I think my DL form needs some work; legs not too tired, back sore as heck.)
HSPU against wall, 1/2 depth (weak shoulders, but working on it!)
Big Bummer to come home and realize i did the wrong workout today! Seems i unwittingly modified Diane w/ PU's instaed of HSPU's. So i did 155# deadlifts 21, 15, 9 and Pu's (jumping) 21, 15, 9. Time was 12:25. I'll most likely do HSPU's instead of PU's on tomorrows WOD. So much for a benchmark!
DL 225 X 5/5/5/6 5/5/5 3/3/3
HSPU BW X 5/5/5/6 5/5/5 3/3/3
26:01 Actually 4 minutes slower than last Diane, but this time I went all the way with 225 on the dl's. Subbed arse in the air push ups for the hspu's. gathered stares, but it kept Nimrods away from the rack!
For reference, Kelly was finished when I was struggling through my first set of dl's. I suck!
Matt G., I feel your pain brother! The dopes at my gym also are obsessed with doing barbell shrugs so they can get huge traps!
25:50. Better than I've been doing, but still a long way to go. I used 40lb Dumbbells for the shoulder press. I almost went to 45, but I'm glad I didn't - I could barely stand when I was done as it was.
I'd love to have a sit-down chat with the sadist who came up with this one.
Subbed 110# overhead press for HSPU. Deadlifts were 165#. 10# and 15# increases from last Diane.
35:34 (some time spent changing bar, bench, pins in power rack, but still slow as hell..)
Overhead Press: 10-6-5
Overhead Press: 9-3-3
Overhead Press: 6-3
Did workout as is. PR'ed by about 45 sec.
First serious WOD since the birth of Baby number 2. Pukie all the way.
Deadlift - 225 lbs
Sub'd 60 lb dbl presses for HSPU.
Beat my August 7th time by 3 minutes and 51 seconds!!!
I did this workout last night using 225lb for deadlift and 50lb dbs for overhead presses instead of HSPU. Chris did did deadlifts with 75lb and 20lb dbs presses.
Time = 26:10
This time is aprox 9 min longer than last time (17:33). Either I misclocked last time or I am still sick this time. The deadlifts were taking the longest and my grip was tired for the last few reps.
deadlift 225# 21 rep
deadlift 15 rep
deadlift 9 rep
deads were easy, spent most of the time recovering in between the hspu. I need alot of work on these. 19 minutes time
Didn't have a good way to try HSPUs at my gym so I substituted 2 32 kg MPs. kettlebells and decreased the reps. DLs were easy but I underestimated how hard it is to press when you're prefatigued. Switched to 135 barbell for the last set and failed on the 4th rep.
DL 225 6/5/5/5
MP 141 5/5/4/4/3
DL 225 6/5/4
MP 141 3/3/3
DL 225 5/4
MP 135 3
18:06 with 225# Deadlift and 1/2 range of motion HSPU's. Rounds like this (7-7-7,8-7,9). A huge improvement from my time in January of 25 minutes using dumbells for shoulder presses.
I have to focus on HSPU's for a while and get that full range of motion.
18:30 Can't remember what my last time for Diane was, but she's got to be one of my favorite ladies. I have yet to do this workout with the full 225, though, as I just don't think my grip can handle it. Did the first 7 reps with 225, then dropped it down to 205 (I was in a rush to get done before teaching Kickboxing class). Grip was fried by the end, and I have the lack of skin to prove it. HSPU done against the wall with hands on Powerblock handles. HSPU feeling better every workout.
Is anyone having problems downloading Todd's movie? Mine is just not working.
Figured it out!
3:42 for Diane. As prescribed. My shoulder impingement finally seems to be over.
3:42? Robb, that's scary . . .
17:42 for me. Handstands done mostly as singles, some negatives (kick up, lower down slowly, collapse). First DL since my long layoff in the spring, so even 225 for 15 reps was a near-Pukie experience.
Robb, that is amazing. I was probably beginning my second round when you finished. Wow.
225 DL's in sets of 5 (was losing grip. Last time did each in 2 sets.)
Used 50# db military for HSPU.
45 secs faster than last time.
Slight pulled back on last DL rep - gotta to keep focusing the whole way through....
8:42! blew away last time. can knock 30sec+ off easily; didn't eat much at all today and just spent 14 hrs flying home on redeye.
15:54, down from 17:31 last time
3:42 is more than impressive, it's insane. :) I'm curious: what is your Dead 1RM? You must have been throwing 225 around like it was nothing.
I did 20 total reps (in singles) for the 225 DL and I practiced handstand partials and eccentrics against a wall and with feet held.
10:28 with 155. no bar drop, sloppy hspu. next goal is 175
My time was 9:35
first time doing the hspus, had to use the wall to get in position and had broken reps but did better than I had anticipated. I am happy with my results because of a 3 minute improvement and I dont have to sub bells for the hspus anymore.
Almost 2 mins quicker than last time; very happy with that given that on my last max deadlift I only managed about 7kg more than Diane demands for multiple reps.
D/L 3/3/3/3/3/3/3 3/3/3/3/3 3/3/3 @ 225#
HSPU 7/7/7 5/5/5 9
Felt strong in the last set of HSPU and cranked out all 9; I've never done that many before!
Thanks! This is one of my better "girls". I do alright on fran occasionally as well. Matt Mast bumped me from the CrossFit DVD by 10 or 15 seconds...soooooo close!
set#1 did 10 dl 225# felt like something pulled went down to 135# for remainder of set.
set 2,3 did 225# with no problems. hspu's have improved greatly but still can't get my head to the floor off of the push -up handles i am using
HSPUs (feet on wall; not to floor)
Whenever I do this workout, I substitute 3x feet elevated pushups for each HSPU listed. I made this substitution in the first Diane, and have stuck with it for two reasons. First, it allows me to gauge my progress, and second, the trainers at ASU dislike it when I attempt to do do HSPU against the mirrored walls.
Anyway, with my substitutions, I completed "Diane-light" in a personal best 7:58.
Deadlifts and pushups, each round divided into three sets.
If I had done it as written, it would have definitely taken me over 30 minutes. I guess it is time to switch.