March 9, 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 050201
Graham, Karl, and Gally - CrossFit UK
Posted by lauren at March 9, 2005 7:16 PM
Diane has to wait until tomorrow before I get to tackle her!
Off to "run" the 5K. Hope everyone believes my time!!
Was that picture taken before or after Gally met Pukie? :)
'work-rest time management' and pacing...mmm.
I always thought that doing sets unbroken was the ideal way to execute the sets.
Last time doing Diane I did (grind)the first deadlift set fast and unbroken.... and it left me in acute o2 debt for the HSPU's.
So might purposely going say 7,7,7 be a better strategy I wonder?
Hey, Coach! The site rocks! I've been trying to convert everyone I can to Crossfit. If they so much as mention fitness or working out, I dive into a big explanation about how great the site and the theory and the workouts are. I love it!! OK, so not to sound greedy or anything, but how about that package deal on all the back issues of the CFJ? And one more thing, can we get a gallery where I can check out all those sweet pics that show up on the left side of the page? Thanks again and keep up the AWESOME work!
timM, rather than looking at the 'sets' within a given workout, look at the workout as a whole and consider the 'ideal' way of completing the workout is in the shortest time possible. Nature is often ruthless in her demands of interval management and winning a given battle, if the sacrifice is too great, may well mean losing the war.
only have 70kgs. but did this one in 6:17 new PR. All sets complete.
This was after Gally met a certain Mr Pukie the Clown!
As you can tell by the grass stains on my knees! Wish I could say I enjoyed my first meeting with the evil clown, but I was too busy gasping for air to truly appreciate it!
not full range hspu but legs straight and as far down as i could go and get back up!
where abouts in the UK are these fellas? I'm down on the south coast of England.
Karl and I live in South London, Graham is a student in Brighton, so you're in the same neck o' the woods. If you're up for it, we'll be gathering again on the first weekend of April for another "Suffer on Saturday/Sunday" - drop any of us a PM if you're interested, the more the merrier!
We did the first meet in my back yard in south east london! You're more than welcome to join us next time?
Well played Graham for leading the way, Gally you're the man for that effort dude! Dave E...there in spirit rocking his shed gym in Motherwell! You guys rock!
The deadlifts were done with 108kg/240lb because i didn't have enough plates and had to hang some 24kg kettlebells off the bar!
Deadlifts were easy and were done unbroken except for a couple of very short breaks to fix up the kettlebells.
HSPU - Just one of those exercises i'm no good at yet, all were prett short range of motion and lots of time in between attempts really slowed me down.
HSPU's against the wall, partial reps (upper arm parallel to the floor)
all sets broken 2-4 times each.
Thanks to the advice on the Message Board I decided to not sub with DB presses and just made sure I spent some time upside down...vastly different.
DL 10, 7, 4
Ran 3 miles @ 7:30
as prescribed 4 min 44 sec
no rest between sets, just powered through them
deadlifts 110kg all unbroken
done negatives for all hspu's..still cant do a single hspu!!
Deadlifts unbroken, HSPUs were very broken.
Good morning from Little Rock. Shoulders are pretty beat-up from extra-WOD activities yesterday, as a result HSPUs were lacking this morning.
6:12 as Rxed. PR by over a minute, and I thought I was just going to chill today!
I have been doing the WOD off and on for the last year and a half by myself. Now I am fortunate to have a work out partner to help push me. I dont know if I can use the WOD's with a partner. Does anyone have insight on how to make this work?
7-7-7, 8-7, 9
35lb dumbbell presses
7-7-7, 7-8, 9
Larry L and Matt G, You're Animals!
Depends on the workout and where you're doing it. Side by side is great for pushing that extra bit, but you can alternate, stagger the start, or if the WOD is short enough, go one at a time and cheer each other on.
Did my own thing today:
Warmup: 3 rounds samson, OHS w/ pipe
95 x 15
125 x 10
145 (bw) x5, x5, x5
Cooldown: 3 rounds v-ups, 4-count
Sandy: started at 235 and got to 10 reps, knew I couldn't finish so....
all HSPU's unbroken
225 lb Deadlifts
Time: 14:30 which includes walking from one end of the Gym to the other to do HSPU.
Great Workout ;
Nearly 4 minutes faster, broke the DL's 7-7-7, 5-5-5, 5-4 this made them much more manageable than going to near failure each time. Still can see room for improvement though.
Jason, judging from your e-mail addy I assume you're in Chichester, if so you're right in our neighborhood! Come on over for April!
Well, this is the second time I've been away from home on a day that calls for deadlifts. This time, I managed to find a decent substitute: an old section of telephone pole (about 10 feet long and 10 inches in diameter). I wrapped some 2" nylon parachute straps around the middle, straddled, and sumo deadlifted it. Not bad. Not sure of the weight, but it was heavy enough that my back is hurting. The HSPUs I did against a tree, facing it, legs propped up at a steep angle.
That's good stuff!
4:57!!!!! 225# beltless trap bar deadlifts
I was hoping to just break the 6 minute mark this morning - I'm stoked! Only a couple short breaks of 5 pants apiece during the deadlifts and no breaks on the HSPUs.
10# clubbell mills: 3x20/20, no breaks between sets
15# two hand clubbell shield casts: 3x5/5
OH squats didn't fare so well - I left my balance somewhere in Cancun. Couldn't get past 85# for three. Ended with an uncoordinated set of 65x15. Time to get back to work....
Subbed today's WOD with one of Neal's workouts:
50 Sumo Deadlift High Pulls (35#)
50 KB swings (35#)
40 KB swings
30 KB swings
All sets broken...took a very painful 23+ to finish. Can I say how much I hate burpees? This was tough, tough, tough.
Great job Kelly! Looks like I'd better get my a** in gear if I'm going to keep up.
Snowed out of the gym today, so I did a "Tabata something else"...Tabata pullups, pushups, situps, squats, with no rest between exercises.
Added up total = 558
Last time was 537.
If I can get to the gym later in the day, assuming this stuff melts, I'll do today's WOD.
About 2 minutes slower than last time but I did the HSPU on to bumper plates placed flat on the floor. Touched my forehead to the ground. Couldn't believe how much tougher these were with the added depth. Deadlifts unbroken. I can tell these are getting much easier.
8:19, a minute faster than last time. Used 60# bb for DLs (an increase of 10# for me, bw=125) and did what can only be termed hand stand pulses with the wall to my back. Started with CF warmup plus push-ups. Ended with V sits, V ups, lying leg thrusts and worked on the hollow rock (v. hard btw).
Skipped my warm-up this time. HSPUs went a hell of a lot better than last Saturday. As usual, used wall for balance and went nose to floor. Deadlifts were unbroken. Got a new PR today with a time of 6:50. Looks like my fellow midwesterners kicked my arse! (nice job, you two!)
195# DL (7-7-7,8-7,9)
45# Standing DB presses (7-7-7,5-5-5,5-4_
3:55 faster than last Diane with 10# more on the DL. Might try negatives on the HSPU next time.
225 lb. deadlifts 21,15,9 as RX'd
HSPU's against wall with spotter 21,15,9 all broken
time=7:00 PR by over 3 min.
Thanks again CF
pulse 148 @ completion.
How deep are you supposed to go with the handstand push up? Top of head?
I think it depends on where you're at. A progression might look like this:
1. Head down to a stack of books
2. Top of head to floor
3. Nose to floor
4. Use parallettes, ears level with bars.
The pattern above could repeat itself as you move from:
1. wall for balance
3. on rings (in place of parallettes, obviously)
Hope this helps.
BW:190 DL: 100kg
Classic Clean 4X3 @100kg
Back Squat 3X4 @120kg
Set 1:DL-7-7-7 HSPU-3X(1+21s hold)
Set 2:DL-5-5-5 HSPU-3X(1+15s hold)
Set 3:DL-9 HSPU-1+27s hold
Time: 19:30 for Diane
did my own thing today.
cf warmup x 3
bw bench press - 15-12-9
bar dips w/ 45lb plate hanging - 15-12-9
shoulders are screaming at me. will tackle diane tommorrow.
A little CF warmup (2 sets), then Diane modified:
220lb deadlifts, Cybex seated OHP 180 lb (bw+5) for HSPUs, sets broken 7/7/7, 10/5, 7/2
Not too awful - see, Diane just doesn't like me. Fran will, I swear, be sending me to see Pukie one of these days. Diane just introduced me to his cousin, Gaspy-Chokey, who's nowhere near as bad. ;-)
Finished off after a short rest with walking my feet up the wall as high as I could for approx 30-sec holds, then partial supported HSPUs x3 (3 times, that was all I could do.)
I'm getting *this* close to vertical - another month or two, I should be doing at least supported HSPUs. The balance for freestanding, well... we're working on that. 8-)
9:19 as RX'd
This a 31 sec improvement over last time.
I'm beginning to suspect that someone's New Year's resolution was "do more deadlifts." :-)
Ryan, the only thing I got on you is the handstand pu...I could do those mostly unbroken, once your there, all I'm going to see is your back pulling away from me. Now Kelly, she's a diffrent story!
cf warmup x3
100# dl 21-15-9
hspu all assisted 21-15-9
What load should be used with DB's in place of HSPU? A certain percentage of bodyweight or all of bodyweight?Thanks, John
almost ashamed to post my time but i know you have to start somewhere,and i do appreciate that this wod was explained to me,got a better understanding on what to do
subbed (45)db press for hspus since my big fat behind has tons of work to do on that exercise
2nd set (dl)-7-7-7/5-5-5/5-4
3rd set (dl)-7-7-7/8-7/5-4
maxed out at 285 which was a best for me..also did a 20 min run on the tm afterwards
and matt g one you still inspire me..hopefully one day i can do your times...excuse me while i go and pass out
DL (225#): 15-6; 15; 9
HSPU partials: 11-10; 9-6; 9
I left a few reps in the tank on the first set of DLs to improve time. HSPU's were mostly against wall with small ROM--about 1-2 inches. Finished up with pull-ups and light OHS practice.
1. 3 position clean worked up to 3 sets @120K
2. Rack Jerks...a whole bunch of sets waveing up & down. top wt 130Kx1
3. Clean Pulls 150x3, 160x3
4. 21,15,9 DB Incline 65Lbs+bent rows 225lbs done in 2:47
5. 20min bleachers
Still working my way back into crossfit.
Deadlifts (135 lbs) 7-7-7; 8-7; 9
amazed at how weak my shoulders are:
30 lbs dumbbell press 7-7-7; 8-7; 9
DL 225lbs HSPU +4 SUplates (next time +3)
9 minutes quicker and 20lbs heavier than last time. HSPU's not quite as pathetic but still need lotsa work.
21-15-9 reps of:
Handstand push-ups (supported in dip station)
TOTAL TIME=13:27 (3:02 better than last!)
Will probably move up to the grown-up weight of 225# for the DL next time. HSPU are still the killer.
After, did 1rd of the WOD from a couple weeks ago that I missed - not timed
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 50#
First day back after last weeks DL and squat extavaganza. My DL form on Thursday's WOD went to hell and messed up my back.
Started back up today w/ Monday's FrankenFran ... 12:07 as Rx'd.
Will run and post 5K time later this afternoon. Only a few days off and I feel like a rookie again!
CF w/up x3
Diane as RX'd
All sets broken, 10:40.
Warm down with cleans, power cleans, clean and jerk and power cleans and push jerk - just working on technique.
Finished up with
weight ring dips 45#
weighted bar pull-ups 453
30 kte's 10/10/10
30 unanchored sit-ups 15/15
10 turkish getups 65#'s 5/5
14:25...kind of a disappointment.
3rd day of Crossfit and love it.
90 Kg Deadlift Broken
Can't do the HSPU yet, did standing press with 45 lbs
deadlifts broken into 11/10, 5/5/5, 5/4
HSPUs 3/3/3/3(complete failure)50lb DBs 5/4
3/3/3- 50lb DBs 6
3- 50lb DBs 4/2
Definitely need alot of work to bring my HSPUs up to a respectable number. Deadlifts felt good.
Much slower than I was shooting for
HSPU with heals on the wall broken 7's, 5's, 3's
225 Deadlifts broken 7's, 5's, 3's
I am always amazed how deadlifts improve my handstand balance.
10:03 as Rx'd (PR by 8:39!!)
HSPUs (approximate breakdown)
Depth suffered as workout progressed.
11:25 w/ 100# DL and 23# DBs for presses, instead of HSPUs. She should increase the wt for the DL next time but needs much more work on the presses in order to progress to real HSPUs. The presses were essentially done in sets of three, give or take one.
Great job, Kelly!!!
15:58, DL at 225#, HSPU a mix of partial reps and push-ups with feet elevated. My back is not happy with me for doing all these deadlifts right after I had almost recovered from last week's.
Finally ran out of luck with my shoulder. No overhead anything for a while. Did the 21/15/9 deadlifts with 135 for the 1st set, 175 for 1st 3 reps of 2nd, and 155 for the rest.
Misc. ab work to fill in after each DL round.
a tiny bit better time even though shoulders tired from Mon.... made HSPU's slow
Deads 15-6, 10-5, 9
HSPUPs: 12-6-3; 8-5-3; 5-4
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
5:06, moved up to 165 for DLs
1) 21 and 21
2) 10/5 and 10/5
3) 6/3 and 4/4/1
I'll bump up at least 20 more lbs next time. I touch the top of my head to the ground on the HSPUs. Next time I'll touch my nose...
15:37:37 as prescribed. 2:30 seconds slower than last time. Not my best day. I will conquer you Diane soon!
Sub 6 min!!! That is just crazy insane Kelly. As always you are an inspiration.
warmup: 1.5mi jog then squats, stretches, etc
DL: 115# for 1st round then 135# for 2nd and 3rd...light, yes, but maintained perfect form and didnt put the bar down on any set...these actually felt great for the first time ever
HSPU: 1st round 1/4 depth on the 'lettes, other 2 rounds full depth on the 'lettes but w/ legs supported (think upside down L-sit)
i think im finally starting to understand scaling WODs down. i feel growth will, in fact, come more quickly if the WOD is scaled down so as to maintain intensity and focus on form. DLs are the bane of my existence but these ones felt good. since it is The Month of Perfect Squat Form, i lowered the weight to something manageable and kept perfect form throughout. im upping the weight next time, baby. perfect DLs and crazy WOD times, here i come.
As rx'd. HSPU feet on and off wall fully extended.
As I can't do HSPU I used 2 55# DB's (about 10# over half my bw), and it was a workout. Finished up with one round of 10-8-6-4-2 of pull-ups and dips as fast as possible.
My Weight: 131 lbs
Deadlifts @ 130 lbs:
First time trying this workout!
sub'd 165 # for 225 # DLs - gotta work harder on my posterior chain!
sets broken as 7.7.7., 5.5.5., 3.3.3.
HSPU - sets broken as above. depth and balance are improving slowly. may even have gotten a few free standing one's before slapping my heels back into the wall.
finished with static handstands and farmer's walk with 50# dbs - that was fun!
8 minutes even! New PR! By over 3 minutes! Shazam! At this rate, Iíll be under 1 minute by this time next year!
Amazing work, Kelly. That is an astounding time.
Trying to keep up with Johnny Mac
DLs @225 (7/7/7..5/5/5..5/4)
subbed feet elevated PUs (feet at head height)
Warmup: 400m, 50 single jump rope, 50 skip jump rope, 50 crunches, 15 pushups, lots of stretching
First two sets of DLs and HSPUs broken, last one of each unbroken. Did the HSPUs against a wall, first time I've been able to do more than one or two. Thought my grip was going to be a factor on the DLs, but used the "thumb-lock" technique and my back started to give before my grip, making for a great effective back work out.
9:13, 4 seconds slower than last time. On the plus side, my HSPU form is getting better. The first 6-8 of each set were nice and deep. They got shallower as I went along. Got those cool petechiae going on too.
Took Saturday, Sunday, Monday off, tweaked my shoulder.
Tuesday, did barbell thrusters and pull-ups. Shoulder still sore, so did unweighted pull-ups.
Well, as for today's Diane, I subbed 255lbs on the deadlift. Thats my bodyweight, seemed logical to me. For the HSPU's, set a bar up high in a cage to rest my calves on. It also allowed me to move up and down more easily.
Now the difficult part, my time was 5:54
All DL's were unbroken, and fast. The HSPU's, while admittedly were not completely strict, were done as best I could, without breaking my neck. Now before anyone frags me for BS'ing my time, all I know is this, I started my watch when I began, and stopped it when I was completed. And I went hard. If I did screw up my timing, it was certainly not done on purpose.
After a short break, I did yesterdays 5K on a treadmill. Beat my last time by slightly over 4 minutes.
My first HSPUs! The first ones were good, but after that, I had to go away from vertical to get the reps. I wasn't sure if I'd be able to do anything close to a HSPU, but I surprised myself. About 6 weeks in and I am impressed with what I'm able to do. I need to keep working on the HSPUs to get them all done in correct form.
Ok I did my 5k in the morning cause I was woking nights yesterday... very cold & windy had to be -30 with the wind chill. time 35:30
95# sets 21-15-9 broken
65# presses with a bar 21-15-9 broken
1) DL 6,5,5,5
HSPU's 7,7,7 feet on bar, taking some weight off
2) DL 5,5,5
HSPU's 3 ( feet on wall ),7,5 feet on bar
3) DL 3,3,3
all deadlifts pavel style, compress-lift-drop-stand
16 min 20sec
most I've ever sweated from a deadlift workout
225# Trap bar DLs
HSPUs against wall
I don't know how in the world I got this time. I bested my previous time by 4:58. I am really stoked! I did catch myself not touching my head to the ground several times. I need to make that doesn't happen in the future.
Good work Brian, I'm actually happy someone posted a better time than mine!!!
used 185 lb. for the deadlifts
first round got interrupted after 6 reps to move equipment to another spot (crowded gym) and reload the bar--I didn't repeat those reps.
used 35 lb. DBs to do standing presses; did the last 2 of each round with 30 lb. DBs
24:40, not including the interruption period
BWt = 151 lb.
All sets broken; the DLs were a few 3s, some 2s, lotsa singles. Did controlled drops (IMO) after lowering the bar past my knees.
Overhand grip, no hook.
Great times steveo and brian_g! Wow.
Thanks a lot for the compliments, Rene' and steveo.
Platoon PT this afternoon:
5K formation run in ~24 minutes.
Will skip Diane this week to let my back finish healing up from last week's DLs.
Ice and stretching are in order tonight. Errr!
Back felt weak today so cut DL's to 185lb
Time = 10:59
Looks like many had a good day with HSPUs. I did 185# Dl and HSPUs (first time for reps). Many partials, some with top of head down to a softball, and the final a mostly negative on the parallettes. DLs broken in thirds.
Darlene: 165 lbs for 21, 185 for 10, then 165 for remaining 5, 165 for 9.
HSPU broken except for last set.
Finished as perscribed in 10:17. I was able to get all of my deads without breaking. Big improvement over last time. HSPU still broken. Sets of 8-12 reps on first of the HSPU sets.
21-15-9 reps of:
Deadlift, 150 pounds
Standing overhead press, 30 pound dumbbells
All sets broken. Looking to crush this time next go around.
John, "Diane" with 225lb deadlifts and 50lb dbs subbed for HSPU. Time 12:09 (8 minutes faster than last time).
Joe, "Diane" with 185lb deadlifts and 35lb dbs subbed for HSPU. Time 12:05.
Way to step to the front of the pack Brian and Steve. Great work!
elevated PU about 3 feet
DL (225 as RXed)
All HSPU were going down about 4", but definitely not nose to mat. Still, best ones for me yet.
14:45 as RX'd w/HSPU against a wall.
Did it in 22:35 on Feb.01/05
A 7:50 increase plus my HSPU's were a lot deeper this time round.
I need to give Matt Mast a run the next time I am at HQ
Still working on DL form. Just did the bar. HSPU broke into 7's, pike position on paralletes with feet on stairs etc...
185 lb deadlift
35 lb dumbells
Did Fran becasue I wanted to compare to Fractured Fran
Standing non jumped pull ups
Interference from 4 yo son not deducted from time. :)
Executed Tuesday's 5K run on a StarTrac treadmill at speed gradient range: 7.0-8.0 @ 27.36 minutes.
Additional ab work completed as well.
Diane to be executed on Thursday.
135lb DL - 777, 87, 9
50lb db - 7653, 5433, 333
Should've went heavier on DL, but low back feels unstable.
Did this WOD with a partner, so when I did mine he rested, when he did his I rested. SO whatever time it took us to complete 3 reps of each exercise was rest time in between the multiple sets. Did the recommended breakdown of 7x3, 5x3, 3x3 of both. Subbed the HSPU due to a swollen knuckle from kung fu class this past weekend. Did standing overhead DB press with a pair of 60s. That's the heaviest set of DBs we have at the station. SO popped them out fast with a nice derrty lockout at the top.
We'd like to think that broken in half we both did 12:31 or so for our time respectively, but nah rest time did count.
Good workout nonetheless. Finished up with a 2400m run.
1 minute support on rings
36lb snatch 3+3
44lb swing 3
44lb snatch 3+3
53lb swing 3
53lb snatch 3+3
62lb swing 3
53lb snatch 3+3
62lb swing 3
44lb snatch 3+3
62lb swing 3
1 minute handstand
Brazilian Jiu Jitsu Class:
Warmed up running laps with pushups, squats, and burpees thrown in. Then four laps of shrimping, 150 crunches (!) and 50 triangles.
After class rolled for 3 x 5 minute rounds
55lb db ohp + free squat x21,15,9 100 rope jumps between squats and ohp. Should quit using shoes with heels.
dl 185 lbs
db press 45 lbs
I increased the press weight 5 lbs from last time and still improved by 5:46. Maybe I was slacking before...
Finished with a fast 500 meter row.
This work out is made for me... I like to deadlift!
Started with xfit warmup x 3.
11:16 as prescribed.
1. 7, 7, 7
2. 5, 5, 5
3. 3, 3, 3
I finishedby maxing out push ups and helping my daughter with her back handsprings. The thing I love most about xfit is that it gives me something to work on with my daughter since she is doing gymnastics. She's 8 years old and she is always correcting my hand stand form... very cute!
And for the record, at 8 she can do 2 HSPU and about 5 pull ups. Gymnastics is fantastic!
Thanks very much, Matt G.
Robb, awesome time!!
16:45 with 165 lbs. on the DL's.
Warmed up with 5 one minute rounds of 1 pood Kb swings with one minute rest between rounds.
Dropped DL to 185lbs
HSPU were against wall for 1st round then switched to 45 lb DB's. not deep on HSPU's. need work.
2 rds CF Warmup
Total time 7:11
RD 1: 7,7,7 x DL; 7,7,7 x shallow HSPU
Rd 2: 8, 7 x DL; 7, 8 x DB press with 45's
Rd 3: 5, 4 x DL; 5, 4 x DB press with 45's
10 min skipping warm up
Deadlifts - 75kg
Dumbell standing shoulder press 16kg each
all sets broken
All sets broken. Disappointed with HSPU but only second time trying them and they already have improved. Maybe someday they will be all unbroken. Probably doesn't help that I did a tricep workout Tuesday!!
All sets broken
HSPU dipping down about 3"
13:00 as perscribed, HSPU are still very weak deadlifts all unbroken.
Recon ron weighted pullups and dips 45# step 9
L sit for 3 min.
about 1:10 off my last Diane.
2x45# DB press sub'd for HSPU
3 x 2min wall supported handstands. Next Diane will be 55# DBs
Didn't really go for time on this. HSPUs slowed me down as I took long rests between sets in order to do quality reps. Switched between doing them to a 2" or 4" block. Sets of 7 was my best to the 4" block and sets of 2 was my best to the 2" block.
Did DL w/ 235 lbs. Did sumos. All sets unbroken. Got me breathing but felt like I had more in the tank. Should go heavier next time.
P.S. Kelly Moore is amazing.
90 pound dumbell press.
185 pound dead lift.
WOD as p/x
36 KG Sandbag cleans
HSPU (not full R.O.M)
Did first ever muscle-ups before Diane, so workout was kind of overshadowed by the muscle-up triumph. All sets of Diane horribly broken, and I still can't do more than 3 proper HSPU in a row, but didn't really bother me. 185#DL. Timex Ironman croaked during workout so I have no idea about time.
Used Smith rack so the Corporate fitness nazi's wouldn't get their baton's in a twist!!
Worked on powering through the sets and keeping everything moving.
I like the stack of books idea, I think I might sub a stack of plates to start with.
sub'd 50lb dbells
broken sets (obviously). hand stand pushups got less and less deep as the sets went on, but felt good. descent job of rest intervals but can always use improvement.
HSPU feeling good
Is there a relationship between # of HSPU and quantity of endorphinites released?
130 lbs for deadlift.
Sets of everything were broken up except last set of HSPU.
No bar for the deadlifts so I modified. Used my homemade kettlebell (45lbs) and did one arm, one leg DLs (using opposite arm and leg). Did complete sets on both sides (21R, 21L, 15R, 15L, 9R, 9L).
HSPU were modified as well. I could not go all the way down, but the first fourteen were going as low as I could (head touching 1" block). The rest of the reps were done doing a partial rep and lowering myself all the way down below parallel and counting that as one rep.
Time: 14:40. I am sure doing double reps on the DLs slowed me somewhat, but it was the HSPU that really paced the workout. Those single leg, single arm DLs are quite a different beast too. . . really work balance and core stabilizers.
First day back after missing three because of stomach flu (thanks kids), and I'm not sure if the time off helped or hurt. Still can't get nose to ground on the HSPU's, but getting much closer. Dreadlifts were solid with good form, though broken. By the way, has anyone seen my shin skin? I think I left it on one of the barbells.
I was able to complete the deadlifts unbroken as prescribed. The HSPU, however, were much harder. On my first set, I could only do 3, 2, 2, 1. 1, then I did some negatives. I finished the set with 40 lbs dumbells. I used the 40 lbs dumbells for the last two sets. I know what I need to work on!
Deads were 17/4,11/4,9. HSPUs were to a 3- 4 inch pillow on the ground, all sets broken.
Deadlifts were unbroken; HSPUs were 1/2 to 1/4 ROM in broken sets. I am still working on doing a full ROM HSPU.
1/4 to maybe 1/2 HSPUs against a wall.
Nearly 5 minutes faster than last time.
Pain in my inner left knee on the last set slowed me down. This is a new one. Hopefully it will be OK during my hiking in the Adirondacks this weekend.
175# trap bar deads.
Thought I had a shot at 10 min; first Diane in a year and 15# less than the last one.
Might have gone better without the OHS's for warmups.
While Diane stank, minor good news; managed a handful of "Straddle Press to Handstand Against Wall" (http://www.american-gymnast.com/tt/paralletteguide/page3.html)
- none too pretty, but up they went, so I'll take 'em.
First time doing HSPU's as well. Felt pretty good. A lot easier then I thought they would be. Also started about 6 weeks ago with reckdenwald. Very glad I started doing crossfit
Only my second crossfit workout.
Deadlifts with shrug bar, 90 kg - 7,5,5,4; 5,5,5; 4,4,4. OH Press instead of HSPUs - 40kg - 3 35kg - 5,5,5,4 (yes, I know that's 22 reps altogether); 5,5,5; 4,4,4. My shoulders and arms have always been weak.
All you guys who are doing the workout in 4 or 5 minutes - shouldn't you be using more weight?
Felt strong on the deadlifts,but HSPU are new to me so I substituted them for barbell press with 40kg. Then practiced my hanstand work after the workout.
My first 'real' Diane without any substitutions.
Most of the HSPU were partials, but deeper (below 1/2 ROM) and with better balance (a few freestanding) than ever before.
1: (6:32) - DL (8/7/6) HSPU (7/7/5/2)
2: (8:01) - DL (9/6) HSPU (5/5/3/2)
3: (4:32) - DL (5-4) HSPU (3/2/2/2)
Last time I did this in 26:04 - so I'm looking at a 7 minute improvement - Hoorah for Crossfit!
Did this during the rest day due to being on the road the last couple of days - and actually, having the flu helped. The HSPU were still toes to the wall and still 1/4-1/2 ROM - but felt a lot stronger with greater comfort being upside down and trying to keep tight all the way through the body with both exercises.
Not strong. Need time off. Rest.
screwy schedule this week.
"diane" as prescribed:
DL @ 225# 7+7+7/8+7/5+3+1
HSPU (wall) 7+7+7/5+5+3+2/3+3+2+1
time = 10:12
BW = 165#
almost a 2 minute improvement from last time.
i wanted 10 min really bad, but apparently not bad enough...
i've been backsliding on OHS and HSPU - i think my shoulders need a break.
some jackass bodybuilder doing "swinging curls" in the adjacent squat rack kept shaking his head and muttering "stupid". gotta love it!
DL as RX'd
125 Mil Pr. subbed for HSPU
Almost another 2 minutes quicker than last time, just over a month ago.
Down from nearly 25 mins back in June last year.
The deadlifts still feel heavy for multiple reps; broken into 8/7/6, 6/5/4, 5/4. HSPU broken into 17/4, 10/5, 5/4, but without much of a break in between; getting ever easier...
All Deads unbroken
HSPU: I -7+3+1+3+2+2+2+1 (6:46)
II -6+4+3+2 (11:32)
III -4+5 (14:35 TOTAL)PR
All HSPU nose to floor.
2nd workout today; felt great.
DL were easy,
spent most of my time doing the Handstand push-ups.
HSPU broken (needs work)