February 1, 2005
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 040625, 040122, 040807, and 040916
Push-up, slapping chest. The Naval Aviator Record in 1944 was 44 and 75 in 1950.
The trampoline is a potent tool for learning about the third dimension: http://www.wvtc.co.uk/index.htm
Posted by lauren at February 1, 2005 6:43 PM
Is there a record time for "Diane"?
Probably your last one Josh!
I have been doing the HSPU's facing the wall with toes against the wall and hands about 6in from the wall.....as wall hspu's go are these as acceptable as facing the other way.
(I originally chose this method cause ii was concerned about the sway in the back I saw in a hspu picture doing it the other way.)
Matt Mast got a 3:34 on Diane.
Josh is going after Diane? Look out!
For me? I picked a bad day to practice my deadlift with 5x5's.
Oh well, Diane it is!
How do you get into the "toes agains the wall" position?? I can't imagine kicking up that way.
Noah- Start at about 45 degrees and walk up the wall with your feet while walking back on the floor with your hands. It's easier then it sounds.
what weight should D.B's be if you are subbing the H.S.P.U's?
As much as you can handle, up to slightly more than half-bodyweight in each hand. (At that point, it's not a strength issue anymore on not being able to do HSPUs . . . gotta start doing them in order to work on balance.)
As RX'd. HSPU's against a wall.
Round 1: DL(11,10); HSPU(11,10)
Round 2: DL(8,7); HSPU(15)
Round 3: DL(9); HSPU(9)
Great workout. I just laid down on the floor when finished.
Had feet raised on Smith Machine bar for HSPU's
21-15-9- didnt feel right though, need to work on HSPUS more
7:25 as Rxed. PR: 5 sec. faster than my last PR, starting to hit a time wall! Rest les next time!!
9:33 as prescribed. HSPU's are getting better but still need to go deeper.
HSPU I will do using the "little brother" assistance technique. However, I don't have the equipment to do 225lbs deadlifts. I have a sandbag and 60KGs (132lbs) worth of sand. I have not found sandbag deadlifts to be particularly effective, so I am thinking of doing sandbag power cleans instead. Anybody got any thoughts/recommendations?
Oh how I wish I had the money/space for proper weights!
D/L 225# 12/9,10/5,9
Standing Press 60# DB's 9//7/5,8/6,6/3
Long way to got to catch up to everyone else
I never timed my W.O.D....D'oh!!
HSPU sets of three for 21
Time15 min. First time doing HSPU'S. I think I will try them like timM mentions above.
185# DL (7/7/7,5/5/5,3/3/3)
45# Standing DB Press (7/7/7,5/5/5,6/3)
HSPU were flying, deadlifts were...stalled.
Warmed down with chest slapping, 14 reps to failure.
Deadlifts unbroken. HSPUs against wall, heavily broken - shoulders fried. Added almost a minute compared to my last time. Time was 8:55.
GTG w/pullups 30 reps
225# deadlift: 15/6; 12/3; 9
HSPU: 10/8/3; 8/7; 4/3/2
Damn, my shins still haven't healed from the last deadlift...
Ridiculous amount of time inbetween HSPU's. More than a few times it was as follows:
nose touching the deck..few inches up....face plant on the deck.
I have always done dbl presses for HSPUs and I would like to start doing HSPUs. I read through the message boards and I am at the point where I can do Hand Stand holds against a wall and I can do walk ups into a Hand Stand (start in a pushup position and walk backwards until you are in a hand stand position). The question is this. For today's WOD, should I
a) continue doing dbl presses until I can do a HSPU.
b) do hand stand holds for a certain period of time.
c) do walk ups into a HSPU.
David, if you forget to time your WOD; you have to do it again;)
6:19 - 225# straight bar deadlifts
Started the deadlifts narrow stance but ended using sumo. Lower back was feeling lousy before I started the WOD, probably from sitting for 12 stressful hours during the previous workdays. Started the deadlifts with a narrow stance, ended using sumo which was less painful to my lower back. Breaks at 17 on the first round, 10 on the second, none on the third. No breaks on the HSPUs.
OH squats 5x5 45/55/65/75/80
4x25 double 10# clubbell swipes. Muscle between thumb and first finger on left hand cramping despite using an "active" grip during the sets. My goal is a consecutive 100 reps, but unless I can relax my left hand it's not going to happen.
83.5kilo Deadlift (1.28xBW)
All sets (deads and hspu's) broken
I actually thought this would be quite easy.....Dissapointed with my time.
little under 25 minutes... all of the deadlift sets were unbroken, but after each of them I almost met pukie. the hspu were a joke, did 7,7,7, then 5,4,3,2,1, then for the last set took a lot of rest and was able to bust out all nine in a row. Needless to say I'm really dissapointed, especially in my wind. Maybe it's time to start running again...
for those intrested my workout today. all wts in Kilos
1. power split snatch + overhead split squat worked up to 2 sets at 80. 1 snatch & 2 split squats
2. Power split clean + split squat + Jerk worked up to 1 set at 110. 1 clean 3 split squats and 1 jerk
3. Diane: 3:50
I wanted Matt Masts's record bad but the hspu was my downfall. It took me 50 seconds to get my last 9 reps :(
Deadlifts@225 w/bar to the foot:
15-6, 15, 9
HSPUs: (head to the ground)
15-6, 10-5, 5-4
3 rounds of:
Jump Rope, Heavy Bag Combos, Dips, Pullups, Situps, Goodmornings, OH Squats, Sampson Stretch.
1st round seemed to take forever. Deadlift form was inconsistent. 2nd round smoothed out.
Finished at 19:50
All sets broken as follows:
Need work on my HSPU's. Errr!
Just wondering..When doing Deadlifts I never have the weight touch the ground after beginning and the speed is slower on the negative vs the 'positive'....is this right or should the weight sort of 'fall' to the ground?
As RX'd 13:00 on the nose.
Everything felt great but my grip. Bar kept slipping, tearing my hands up, causing me to break up sets. DL's broken in 7's and 5's. HSPU's about 3/4 to the floor, heels on the wall. unbroken.
Sub'd 40 lb standing db press for HSPUs.
Time = 13:55
Upped the weight a little on the presses and finished 1:50 better than last time. Still a long way to go before I can do HSPUs.
10 6 5
8 5 2
5 3 1
quite a bit of rest b/w a few reps
A little over 25 minutes. DLs at 140# were no problem, but I took a lot of time over the HSPUs. For the first 25 I had fully ROM, which gradually decreased after that point. The last 15 were all singles. Time was slow, but a definite improvement on HSPU technique.
I'm just zapped now.
18:40, 225# DL & 35# DB press - first time I did the DL at the prescribed weight, still a long way from HSPUs
21-15-9 reps of:
Deadlift 205# (broken)
HSPU (broken, supported in dip station)
DLs felt great, hook grip and all... HSPU are still beyond my capabilities
forgot my watch so did not time workout
instead of hspu, i sub'ed overhead barbell press with 40lbs
practiced my handstands
blisters... blisters... blisters... I can barely walk today. I'm going to take a rest today and tackle that body-weight bench press/pullup thing tomorrow.
Ran 7k about 40"
"light Dianne" 9:48
135 DL 7/7/7, 8/7, 9
11/6/4, 8/7, 3/3/3
25 20 inch box jump
50 sit ups
Push-ups with feet elevated 3.5'
I did not realize we were timing Diane until reading what others have posted. Oh Well, I went for max lifts with 1 break per set.
21=DL 135#, press 45#
15=DL 155#, press 55#
9 =DL 175#, press 65#
My body still feels worked 2 hrs after.
I am committed to practicing hand stands weekly.
Time: 18:40, All deadlifts unbroken. HSPU are the obstacle. First set 10 straight, then its sets of 2-3 until finished. BW=242
just getting used to this..
deadlifts: 135 lbs 11/10
shoulder press (seated) 135 lbs 10/8/3
deadlifts: 155 lbs 10/5
shoulder press 155 lbs 5/3/3/3/1
deadlifts: 205 lbs 5/4
shoulder press 155 lbs 5/4
225 DL 7/7/7; 8/7;9
HSPU- first one was nose to ground, all others to 3" pillow on ground, in groups of 3 to 5.
Time 21:12. How this can be done in single digits is beyond me.
7:10, but used 155 for DLs (225 is my max).
1) 7/7/7 and 21
2) 8/7 and 15
3) 9 and 5/4
I guess I should have read down the page farther this morning as I didn't realize we were going for time. If i was going for any kind of speed I think I would have had to lower the weights any way.
21 (3x7) at 135#
15 (3x5) at 155
9 (3x3) at 185
Sub HSPU with presses
21 (3x7) 95#
15 (3x5) 105
9 (3x3) 115#
My time would have been long had I timed it.
first want to say thanks to Everett for posting workouts they are great, i can already tell improvement. did Everett's perscribed workout and got Diane in 5:50 only broken set for deads was the 15 it was 10 and 5.
also on yesterday came up with a workout of my own
it is an every minute on the minute type workout
first minute body wieght power clean 3 reps
next minute 10 push ups on rings
10 pull ups
go until unable to clean wieght
I got 13 minutes with 185lbs
only have 55kgs for deadlifts so that was pretty easy. The HSPU suprised me, they were fairly easy as well. I am definately seeing great improvements in everything right now.
first "Diane" for me.
sub'd 135# DL
sub'd 30# DB presses for HSPU's
all sets broken
HSPU fairly pathetic
WarmUp: 5 minute jog, 5sets of 10reps of chinups, 5sets of 10reps of dips.
7/7/7 @ 190 lbs
5/5/5 @ 205 lbs
3/3/3 @ 205 lbs
Subed Dumbell Shoulder Presses instead of HSPU
7/7/7 @ 40lbs
5/5/5 @ 40lbs
3/3/3 @ 40lbs
Worked on Handstands, definetly improving. After workout destoyed what I had left w/ chinups and dips.
Its good to train.
new to deadlift,so,done @190# : standard hdtsd.
HSPU's continue to accelerate but the sets are still broken. Were I not energy partitioning I'm fairly sure I could do the 21 unbroken.
Deadlifts continue to be the limiting factor here. I psyched myself into thinking I could try this WOD at the full 225 for the first time. I did a trial rep at 225 and realised that it was going to be a really slow ride. So I tucked that idea away and lowered the weight (though it was still 20# over my last effort).
DL 200# on trap bar. HSPU on wall with a few floating, free-standing reps by accident.
VERY IMPRESSED WITH A 3:34 TIME POSTED ABOVE. THAT IS OUTSTANDING, WHOEVER THAT WAS.
7/7/7 8/4/3 5/4
HSPU: toes up on the wall, hands on bricks
7/7/7 6/5/3 5/4
Dianne, with substitutions
Bwt. 155 lb.
Deadlift, 155 lb.: 5/5/5/4/2
DB press, 2x30lb.: 10/7/4
Deadlift, 155 lb.: 5/3/1/2/2/2
DB press, 2x30lb.: 10/5
Deadlift, 155 lb.: 3/5/1
DB press, 2x30lb.: 7/2
14:45. Did deadlifts as RX'd. Sub'd standing push presses at 40lbs for HSPU. Note to self: wear sweat pants next time we do heavy deadlifts. I have a couple of painful rasberries as souvenirs of today's WOD.
Finished in 13 minutes. Deadlifts felt much better only the first set was broken. HSPU were all broken.
Hspu were either to forehead or within an inch. My left shoulder is coming along but still locks or collapses on this movement occasionally.
8/23 8/12 7/14
my shoulders are progressively getting better, but im still not ready to do HSPU. so i did 3 rounds of Fran's big sis from the other day that i missed (only 3 bc im still a little sick...excuses, excuses).
3 rounds for time of:
400m run (1&3 on dreadmill & 2 on bike for 1:45)
95# thrusters, 15 reps
wow, this was tough. i can only imagine 5 rounds. congrats to all the 20 minute machines on this one. i need to come up w/ a way to exist w/o the dreadmill.
Finally finished with this illness. I jumped into by starting with the 10k row from the other day. My time was 41:38.
135lb deadlift, 35lb DB press. (BW 153)
1st set was broken like this:
Shoulder Press: 10/6/5
Lost track of the subsets after that.
First time w/ Diane (after much trial and error, my 'Diane' ended up being 165# deadlift and 45# dumbell presse)
Good news is that there exists lots of room for improvement.
21,15,9 reps of deadlift and handstand push-ups.
Subbed 255lbs for 225, as that is my boydweight, and did 21's on all 3 sets of HSPU's, cause I wasnt totally vertical.
I don't know where this ranks time-wise with my previous Dianes...but it felt crappy. I'm in Savannah this week, and the gym I'm using sucks. Just not a good vibe to the place.
WOD was #2 on the day...I swam at a really cool place this morning, and got to play a bit of pseudo-polo with a bunch of Rangers.
80# barbell press for HSPU
Used a pair of 90# DBs for the deadlifts.
Subbed barbell press for HSPU, 100# first set, 85# thereafter.
did dls with 225
subbed 45 lb db, sitting mil presses w/ feet off floor instead of hspu
all sets broken
3:34?!? Not bad. That's almost as good as me! Just kidding. I wish...
I did: Dumbbell DLs; 21 x 65, 15 X 75 & 9 x 85
Military Press; 21 x 80, 15 x 90 & 9 x 100
Warmed up with 10-minutes on the elipto glide machine.
Deadlifts 11/10 15 9
HSPs were on a Smith Machine with feet elevated don't feel as hard as I know HSPs are so I followed each set with 10 reps each arm of standing shoulder press with 40# dumbbells.
my sweet diane:
HSPU (on smith machine): 11,10
dl: 10, 5
HSPU (on smith machine): 10,5
HSPU (on smith machine): 9
DL felt awesome. HSPU getting better, I am up to using the second to last pin on the Smith machine. Did this in 6:17, but I am sure it would have been at least 4 times longer if I were doing real HSPUs. Worked on them a bit more afterwards. I will add them to my warmup.
56:03.. not quite 3:34
In my own defense I had to wait for equipment many times.
DL with 145#
HSPU sub: Standing 45# DB's press
DL as RX'd. HSPU against the wall and best to my ability.
Forgot to keep time, but I kept a decent pace.
DL at 145, which is pretty good for me (BW=135lbs.)
HSPU's with my back to the wall, but HS form getting much better, and PUs getting easier.
Shoulder press 20#db
Partitioned like crazy.
dl 9/5/5/2 - 5/5/4/1 - 3/3/3
SP 10/5/4/2 - 10/5 - 8/1
I can't find a previous time but think I used 70#dl and 12lb db for o/h press.
"Brazilian Jiu Jitsu CrossFit"
My Coach starts off class with "We're going to start training really hard once a week, training like fighters." He told me and a few others that since we're fairly new (to this school) if we had to sit part of it out or throw up that's ok =)
Warmed up with squats, shrimping and triangles.
We started off with rounds:
2 minutes alternating pushups and throws. Everyone stands around in a circle, and we'd throw one person, do a pushup, throw the next person, pushup ect. x2 rounds.
Circuit: 1 minute each station x2 Rounds (no rest)
running with a med ball over head
Pushups on a medicine ball
Alternating Jumping Lunges
medicine ball swings
Squats with a light weight
Jumps over a heavy bag (laid down on ground)
Team sprints (like shuttle runs) x6
Wheel Barrows: 2 minutes
Grappling: one 5 minute round
I was the only person in the class who completed the entire workout, cranking the whole time. That includes my teacher (a Gracie Black Belt) and a Division One Collegiate Wrestler. I was the only person who didn't have to go my elbows during the wheel barrows, and the only person who did full pushups in the pushup/throwing drill. Everyone was sucking wind. Two people threw up. FUN! First time I've gotten to CrossFit in BJJ Class!
Thanks kettlebells! Thanks Steve Maxwell workout for grapplers! Thanks CrossFit! Thanks "Fight Gone Bad"!
started with crossfit warmup minus back ext (doiong pushups instead now).
225lb DL - 5/5/4/4/3
HSPU - 6/7/4/4
225lb DL - 5/4/4/2
HSPU - 8/7
225lb DL - 3/3/3
HSPU - 5/4
Time = 19:00:02
This is a huge accomplishment for me! I struggled to get just 30 reps 225lb DL on Friday, and this was much bigger and much faster. My HSPU's still need to go a little deeper, but for me to DL 155% of my bodyweight 45 times is a BIG DEAL.
Cooled down with various swings and lunges holding cb's in varied positions.
DL 155# 21 (7,7,7); 15 (8,7); 9 (5,4)
Press 25# DBs 21; 15; 9
Total Time: 35.19
HSPU's: First time trying them for reps and as a result they're responsible for my horrid time. Was doing singles........very early on.
13.42 mins with revised "Diane"
70kg d/lift (new to this, hmm....shins, bruised and cut!)
barbell press for 21 and 15 reps
HSPU for last 9 reps........just ;-)
All HSPU's completed as perscribed, using the wall as a spot, keeping them vertical and touching the nose to the deck.
Deadlifts were broken as follows:
4x15 Glute Ham Situps
4x15 Walking Lunges (15 per leg)
3x10 Push Press 95lbs
sandbag deadlift (80kg): 7-7-7, 8-7, 9
HSPUs: 8-6-2-4-1, 5-4-1-3-2, 3-2-1-1-1-1
- subbed 80kg sandbag deadlift (that's all the weight I trust to the bag ... sand and my dumbbells ... ), too high stance due to bag handles, will have to get an olympic weight set next ...
Too bad I lost balance away from the wall in the first 8 HSPUs - I could have done 10 or so.
Anyway, it was a HSPU PR, even at 8. I started Crossfit at Jan 10 2005, and I remember splitting up the 25 HSPUs for the WOD back then over the whole day. Seems like big improvement to me.
Did it with a partner. Limited equipment so we were taking turns on the lifts.
Didn't do 225. Only had 80kg to work with, 221, so added 2 2.5lb. SO it was 226.
Hoping to do better for my first "Diane" since I've started CrossFit, but I am fine with 12:45. Next one is gonna be a 10.
After the first round I subbed HSPUs for decline PUs. Next time I will go for HSPUs all through. Used 100 kg for the DLs.
sub'd hspu w/50lb d-bell presses
Deadlifts - 205 lbs
Subed Dumbell Shoulder Presses instead of HSPU:
3 at 2 X 60 lbs - Bad form!
Dropped to 2 X 50 - 9/9 to finish sets
Time - 13:09
9:22 DLs at 50# and overhead presses using 2 20# dbs. Really fatigued today.
Kawika, sorry mate but 80KG is only 176 lbs.
I enjoyed reading your post Josh. That's a good workout. It reminds me of my time with the Wood River Judo club here in IL. They were trying to get some competitors up to a national level and it was intense.
I took a rest day yesterday after "Lynne" and I have a date with "Diane" for tonight.
225 Deadlifts (10/7/4; 5/5/5; 5/4)
HSPU (toes facing wall - had to walk up - press from about 90 degree bend in arms - mostly 3s until last set - then 2s).
lol. Gally, you're right. I was concentrating on the weight added that I forgot to add in the bar for you. When adding in the bar the weight comes out to 221 plus the 2.5 plates, which is 5 lbs, makes the weight 226..
almost broke ten minutes. I hate hspu's
almost 8:30 off last Diane. Wow!
Sets partitioned by 7s, 5s, 3s. Sub'd 2x45# DB press for HSPU, same as last time.
12:05. subbed 105 lb standing barbell press for the HSPUs, broken mostly in sets of 5. (big improvement: last time I used 95 lbs and had less range of motion.) deadlifts unbroken.
BUT...subbed 40 KG sandbag power cleans instead of deadlift. Not much of a sub but the best I could manage! Also, did HSPU followed by inclined push-ups each round - once the HSPU dried up there was no coaxing any more out, no matter how hard I tried.
Cleans all broken except for round 3 (man that one hurt).
Splits for HSPU/IPU were as follows:
My back started hurting at the start of round 2 and I had to slow down the reps. The first set of DLs was unbroken, I wish I could say the same for the HSPUs.
13:12 with 40lb dumbbell presses.
DL's were done to knee depth per advice I read on the board about working up on the DL.
I'm working this lift 3 times a week in warm ups, so tomorrow no DL's.
11:42' as Rx'ed.
Deads not too bad, 11-10, 8-7, 9.
HSPUs are another story. I planned to do all reps touchng nose to the deck, even if it took me an hour. Late in the set of 21, I realised that this wasn't going to happen unless I took several days. I suddenly lost the ability to press back up. So, did the rest of the HSPUs half depth from that point on.
OH squat work done prior to WOD,
I went light on my first date with Diane using only 95# with a snatch-grip deadlift. Noticing my poor DL form in past WOD's, I want to "grease the grove" before going heavy again. My pet Chuawa's got more muscle in his posterior chain than I do, so I taking the strengthcats' advice and snatch-gripping my deads. Also subbed 25# DB presses for HSPU's. All sets unbroken.
55# deadlifts/10# db thrusters
A very humbling 14:16
Deadlifts: 225#: rd 1 (16/5) rd 2 (10/5) rd 3 (9)
HSPU: Really more of a super-elevated push-up
rd 1 (7/4/3/4/3) rd 2 (5/3/4/3) rd 3 (3/3/3)
not enough weight for the deadlift, did Overhead squats at 75#s instead.
HSPUs weren't down to the ground. Each set was broken into thirds and included a power drop below parallel at the end of each third.
HSPUs were the killer. This workout really tendorized my shoulders.
I used 165 for the DL, HSPUs were subbed with 2x25#db press when fatigue would not allow real HSPUs. It looked something like 13/8 8/7 6/3 HSPU/press.
still making progress.
"diane" as prescribed
time = 11:50.9
grip continues to be a limiting factor.
worked on snatch balance afterward - up to singles at 155#.
these are harder for me than a full snatch. must need more practice...
14:58 Quite embarrassing at BW 195
225 DL and 105lb Mil. Press broken as follows
HSPU's broken into sets of 3
couldnt keep good form so had to drop all the way down to 95# on deadlift.
Deadlift 185 lbs
Sh-press 40lb dumb bells
WOD as Rx
Deadlift 225 lbs
Hand stand p-ups
DL 225# for first three reps then realized I would prolly not be able to finish at that weight.
Dropped to 185 for remainder.
40# dumbbell mil press.
sub'd 60 lb dbl military press for HSPU. Did alot worse than last time. My shoulders were fried from the last two WOD's.
My Diane and 1st crossfit workout
No warm-up, sick of the gym and couldn't wait to get out of there
Standing OH DB Press 25'sx7+7+7
Standing OH DB Press 30'sx5+5+5
Standing OH DB Press 35'sx3+3+3
Forgot to start my timer but guess I was out of there in under 15 minutes - yahoo!
11:24 as Rx'd
Now I know I'm getting somewhere..! This was my 3rd "Diane".
I've gone from:
This time I HALVED my previous time! Woo-hoo!
Finally got around to "Diane" last night with 225lb deadlifts and 50lb dumbells subbed for HSPU.
225# d/l (11,10/8,7/9)
60# db presses for HSPU (7,7,7/8,7/9)
4:55. Did HSPU with about 4-6" range of motion. Not full range. I apologize if Tony Y. already posted. I didn't read all the entries.
A few days late. I almost didn't post. My back was already a bit tweaked from shovelling snow yesterday, and my left shoulder couldn't handle the full range of motion (too much pain), so I ended up going down only to within an inch or two of the top of my head. 14:49.
Just posting today. 13:11:32 as prescribed. Still need to work a bit on the form for the HSPUs