March 9, 2005

Wednesday 050309


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. 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


Enlarge image

Graham, Karl, and Gally - CrossFit UK

Posted by lauren at March 9, 2005 7:16 PM

Rule Brittania!!!
Diane has to wait until tomorrow before I get to tackle her!
Off to "run" the 5K. Hope everyone believes my time!!

Comment #1 - Posted by: Ron N. at March 8, 2005 7:25 PM

Was that picture taken before or after Gally met Pukie? :)

Comment #2 - Posted by: Will H at March 8, 2005 7:31 PM

'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?

Comment #3 - Posted by: timM at March 8, 2005 8:13 PM

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!

Comment #4 - Posted by: robp at March 8, 2005 8:53 PM

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.

Comment #5 - Posted by: RossB at March 8, 2005 10:39 PM

only have 70kgs. but did this one in 6:17 new PR. All sets complete.

Comment #6 - Posted by: Michael P at March 8, 2005 10:41 PM

This was after Gally met a certain Mr Pukie the Clown!

Comment #7 - Posted by: DavidE at March 8, 2005 11:36 PM

Well done brothers!

Comment #8 - Posted by: DavidE at March 8, 2005 11:48 PM

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!

Comment #9 - Posted by: Gally at March 8, 2005 11:49 PM


not full range hspu but legs straight and as far down as i could go and get back up!

Comment #10 - Posted by: Tim 'crack' H at March 8, 2005 11:56 PM

where abouts in the UK are these fellas? I'm down on the south coast of England.

Comment #11 - Posted by: jason lake at March 9, 2005 2:10 AM


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!

Comment #12 - Posted by: Gally at March 9, 2005 2:16 AM


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!


Comment #13 - Posted by: karl at March 9, 2005 2:19 AM


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.

Comment #14 - Posted by: Don Stevenson at March 9, 2005 2:53 AM

"My Diane"

135# DL's
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.

Comment #15 - Posted by: Will H at March 9, 2005 3:30 AM

Set 1
DL 10, 7, 4
HSPU 3,3,3,3,3,3,3,

Set 2
DL 8,7
HSPU 3,3,3,3,3

Set 3
DL 5,4
HSPU 3,3,3

20:47 (Slow)

Ran 3 miles @ 7:30

Comment #16 - Posted by: John H. at March 9, 2005 5:12 AM

as prescribed 4 min 44 sec

no rest between sets, just powered through them

Comment #17 - Posted by: J.H. at March 9, 2005 5:18 AM


deadlifts 110kg all unbroken

done negatives for all hspu's..still cant do a single hspu!!

Comment #18 - Posted by: DavidE at March 9, 2005 5:20 AM

Deadlifts unbroken, HSPUs were very broken.

Comment #19 - Posted by: KevinA at March 9, 2005 5:21 AM

As written...8:14.96

Good morning from Little Rock. Shoulders are pretty beat-up from extra-WOD activities yesterday, as a result HSPUs were lacking this morning.

Comment #20 - Posted by: Matt G. at March 9, 2005 5:28 AM

6:12 as Rxed. PR by over a minute, and I thought I was just going to chill today!

Comment #21 - Posted by: Larry L at March 9, 2005 5:35 AM

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?

Comment #22 - Posted by: Matt at March 9, 2005 6:14 AM

80kg DL
7-7-7, 8-7, 9
35lb dumbbell presses
7-7-7, 7-8, 9


Larry L and Matt G, You're Animals!

inspirational, really

Comment #23 - Posted by: Steven N at March 9, 2005 6:25 AM

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.

Comment #24 - Posted by: Tony B. at March 9, 2005 6:34 AM

Did my own thing today:

Warmup: 3 rounds samson, OHS w/ pipe

Workout: OHS:
95 x 15
125 x 10
145 (bw) x5, x5, x5

Cooldown: 3 rounds v-ups, 4-count

Comment #25 - Posted by: Nic Nakis at March 9, 2005 7:09 AM

Sandy: started at 235 and got to 10 reps, knew I couldn't finish so....


all HSPU's unbroken

Time: 11'37

Comment #26 - Posted by: Sandy at March 9, 2005 7:19 AM

As requested:

225 lb Deadlifts

1st set-DL-11/10

2nd set-DL-8/7

3rd set-DL-9

Time: 14:30 which includes walking from one end of the Gym to the other to do HSPU.

Great Workout ;

Comment #27 - Posted by: Wild Bill at March 9, 2005 7:20 AM


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!

Comment #28 - Posted by: Graham at March 9, 2005 7:20 AM

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.

Time: 12:35

Comment #29 - Posted by: Seth D at March 9, 2005 7:24 AM

Seth D,

That's good stuff!

Comment #30 - Posted by: Will H at March 9, 2005 7:32 AM

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....

Comment #31 - Posted by: kelly moore at March 9, 2005 7:42 AM

Subbed today's WOD with one of Neal's workouts:
50 Sumo Deadlift High Pulls (35#)
50 KB swings (35#)
20 burpees
40 SDHPs
40 KB swings
15 burpees
30 SDHPs
30 KB swings
10 burpees

All sets broken...took a very painful 23+ to finish. Can I say how much I hate burpees? This was tough, tough, tough.

Comment #32 - Posted by: Karens at March 9, 2005 7:46 AM

Great job Kelly! Looks like I'd better get my a** in gear if I'm going to keep up.

Comment #33 - Posted by: Matt G. at March 9, 2005 8:01 AM

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.

Comment #34 - Posted by: JSP at March 9, 2005 8:01 AM

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.

Comment #35 - Posted by: Kevin Ayers at March 9, 2005 8:35 AM

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).

Comment #36 - Posted by: Norma at March 9, 2005 8:49 AM

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!)

Comment #37 - Posted by: Ryan Atkins at March 9, 2005 9:11 AM

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.


Comment #38 - Posted by: T Sprague at March 9, 2005 9:18 AM

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.

Comment #39 - Posted by: jtinch at March 9, 2005 9:28 AM

How deep are you supposed to go with the handstand push up? Top of head?

Comment #40 - Posted by: jaypee at March 9, 2005 9:34 AM


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
2. freestanding
3. on rings (in place of parallettes, obviously)

Hope this helps.

Comment #41 - Posted by: Ryan Atkins at March 9, 2005 9:38 AM

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

Comment #42 - Posted by: Dymmel at March 9, 2005 9:42 AM

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.

Comment #43 - Posted by: mike at March 9, 2005 9:49 AM

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
time: 9:45

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-)


Comment #44 - Posted by: madsox at March 9, 2005 9:50 AM

9:19 as RX'd

DL: 17,4
HSPU: 11,4,3,3
DL: 10,5
HSPU: 8,4,3
DL: 9
HSPU: 6,3

This a 31 sec improvement over last time.

Comment #45 - Posted by: treetrunks at March 9, 2005 9:52 AM


Comment #46 - Posted by: jaypee at March 9, 2005 10:03 AM

I'm beginning to suspect that someone's New Year's resolution was "do more deadlifts." :-)

Comment #47 - Posted by: Tom at March 9, 2005 10:10 AM

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!

Comment #48 - Posted by: Larry L. at March 9, 2005 10:12 AM

cf warmup x3

Diane 12:44
100# dl 21-15-9
hspu all assisted 21-15-9

Comment #49 - Posted by: dennyy at March 9, 2005 10:22 AM

What load should be used with DB's in place of HSPU? A certain percentage of bodyweight or all of bodyweight?Thanks, John

Comment #50 - Posted by: John at March 9, 2005 10:45 AM

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
as follows
1st set(dl)-11-10/5-5-5/5-4
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

Comment #51 - Posted by: robertb at March 9, 2005 11:01 AM


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.

Comment #52 - Posted by: Kramer at March 9, 2005 11:03 AM

DL's unbroken

Comment #53 - Posted by: grady mac at March 9, 2005 11:11 AM

todays workout..
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

Comment #54 - Posted by: josh everett at March 9, 2005 11:52 AM

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

12 minutes

Comment #55 - Posted by: Jim N at March 9, 2005 11:58 AM

DL 225lbs HSPU +4 SUplates (next time +3)
Time 18:30
9 minutes quicker and 20lbs heavier than last time. HSPU's not quite as pathetic but still need lotsa work.

Comment #56 - Posted by: Max P at March 9, 2005 12:03 PM

My Diane
21-15-9 reps of:
Deadlift 205#
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#
21 Pull-ups
21 Burpess

Comment #57 - Posted by: jdg at March 9, 2005 12:04 PM

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!

Comment #58 - Posted by: Mulcahy at March 9, 2005 12:16 PM

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.

Comment #59 - Posted by: Dave_mac at March 9, 2005 12:32 PM

dl 7/7/7
hspu's 6/5/5/5
dl 8/7
hspu's 4/3/3/3/2
dl 9
hspu's 4/3/2

Finished up with
weight ring dips 45#
weighted bar pull-ups 453
40 wallball
30 kte's 10/10/10
30 unanchored sit-ups 15/15
10 turkish getups 65#'s 5/5

Comment #60 - Posted by: T.Rain at March 9, 2005 12:36 PM

14:25...kind of a disappointment.

Comment #61 - Posted by: Wade at March 9, 2005 12:40 PM

3rd day of Crossfit and love it.

90 Kg Deadlift Broken

Can't do the HSPU yet, did standing press with 45 lbs


Comment #62 - Posted by: Greg at March 9, 2005 1:09 PM

12:01 bw=195
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.

Comment #63 - Posted by: Ben E. at March 9, 2005 1:17 PM

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.

Comment #64 - Posted by: Picc at March 9, 2005 1:30 PM

10:03 as Rx'd (PR by 8:39!!)

DL unbroken.

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!!!

Comment #65 - Posted by: Eric 2 at March 9, 2005 1:42 PM

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.

Comment #66 - Posted by: Sam L at March 9, 2005 2:11 PM


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.

Comment #67 - Posted by: Carl R at March 9, 2005 2:22 PM

feet@wall HSPU:
225 deads:
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

Comment #68 - Posted by: timM at March 9, 2005 2:29 PM

Last time:

7:10, but used 155 for DLs (225 is my max).

Sets were:

1) 7/7/7 and 21
2) 8/7 and 15
3) 9 and 5/4

This time:

5:06, moved up to 165 for DLs

Sets were:

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...

Comment #69 - Posted by: Wilk at March 9, 2005 2:31 PM

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.

Comment #70 - Posted by: Neal at March 9, 2005 2:35 PM

warmup: 1.5mi jog then squats, stretches, etc

my "Diane":
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)

time: 10:59

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.

Comment #71 - Posted by: ediddy at March 9, 2005 2:38 PM

As rx'd. HSPU feet on and off wall fully extended.

Comment #72 - Posted by: A Cook at March 9, 2005 2:59 PM

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.

Comment #73 - Posted by: chase z at March 9, 2005 3:04 PM

My Weight: 131 lbs

Deadlifts @ 130 lbs:
1) 5/5/6/5
2) 4/8/3
3) 3/3/3

1) 11/10
2) 8/7
3) 9

25 minutes

Comment #74 - Posted by: Matt H. at March 9, 2005 3:32 PM

First time trying this workout!

DL@ 225
Time:41.08 min

Comment #75 - Posted by: Rod at March 9, 2005 3:41 PM

C/F warm-up

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.

time: 18:15

finished with static handstands and farmer's walk with 50# dbs - that was fun!

Comment #76 - Posted by: John Messano at March 9, 2005 4:10 PM

8 minutes even! New PR! By over 3 minutes! Shazam! At this rate, Iíll be under 1 minute by this time next year!

Comment #77 - Posted by: Andy P at March 9, 2005 4:22 PM

Amazing work, Kelly. That is an astounding time.


Comment #78 - Posted by: Dan S. at March 9, 2005 4:28 PM

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)


Mike Donnelly

Comment #79 - Posted by: rosceaux at March 9, 2005 4:32 PM

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.

Comment #80 - Posted by: robp at March 9, 2005 4:36 PM

19:19 as prescribed.

Comment #81 - Posted by: ACM at March 9, 2005 4:39 PM

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.

Comment #82 - Posted by: RickB at March 9, 2005 4:52 PM

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.

Comment #83 - Posted by: steveo at March 9, 2005 5:06 PM

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.

Comment #84 - Posted by: Reckdenwald at March 9, 2005 5:10 PM

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
time 15:47

Comment #85 - Posted by: Hooger at March 9, 2005 5:15 PM

100kg deadlifts
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
HSPUS's 5,4
all deadlifts pavel style, compress-lift-drop-stand

16 min 20sec
most I've ever sweated from a deadlift workout

Comment #86 - Posted by: Paul MacManus at March 9, 2005 5:21 PM


Comment #87 - Posted by: BGlass at March 9, 2005 5:26 PM

Time 4:12

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.

Comment #88 - Posted by: brian_g at March 9, 2005 5:26 PM

Good work Brian, I'm actually happy someone posted a better time than mine!!!

Comment #89 - Posted by: steveo at March 9, 2005 5:32 PM

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.

Comment #90 - Posted by: Rene' at March 9, 2005 5:44 PM

Thanks a lot for the compliments, Rene' and steveo.

Comment #91 - Posted by: brian_g at March 9, 2005 6:00 PM

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!

Comment #92 - Posted by: Mulcahy at March 9, 2005 6:02 PM

Back felt weak today so cut DL's to 185lb
Time = 10:59

Comment #93 - Posted by: Erik at March 9, 2005 6:07 PM

100# DL

Time= 12:53

Comment #94 - Posted by: Cesar. at March 9, 2005 6:09 PM

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.

Comment #95 - Posted by: Brandt at March 9, 2005 6:23 PM

Darlene: 165 lbs for 21, 185 for 10, then 165 for remaining 5, 165 for 9.

HSPU broken except for last set.


Comment #96 - Posted by: Sandy at March 9, 2005 6:27 PM

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.

Comment #97 - Posted by: Paul Peterson at March 9, 2005 6:47 PM

Bwt 109

21-15-9 reps of:
Deadlift, 150 pounds
Standing overhead press, 30 pound dumbbells


Comment #98 - Posted by: LisaR at March 9, 2005 6:56 PM

All sets broken. Looking to crush this time next go around.

Comment #99 - Posted by: dbahr at March 9, 2005 7:04 PM

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.

Comment #100 - Posted by: John P and Joe at March 9, 2005 7:08 PM

Way to step to the front of the pack Brian and Steve. Great work!

Comment #101 - Posted by: Matt G. at March 9, 2005 7:42 PM

115 DL
elevated PU about 3 feet

Comment #102 - Posted by: TVP at March 9, 2005 7:46 PM

DL (225 as RXed)
All HSPU were going down about 4", but definitely not nose to mat. Still, best ones for me yet.

Comment #103 - Posted by: kyle at March 9, 2005 7:59 PM

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.

Comment #104 - Posted by: Troy Archie at March 9, 2005 8:00 PM


I need to give Matt Mast a run the next time I am at HQ

Comment #105 - Posted by: Robb at March 9, 2005 8:16 PM

Still working on DL form. Just did the bar. HSPU broke into 7's, pike position on paralletes with feet on stairs etc...

Comment #106 - Posted by: Rob M. at March 9, 2005 8:28 PM

My Diane:

185 lb deadlift
35 lb dumbells


Comment #107 - Posted by: Ben B. at March 9, 2005 8:48 PM

Did Fran becasue I wanted to compare to Fractured Fran

65# Thrusters
Standing non jumped pull ups


Interference from 4 yo son not deducted from time. :)

Comment #108 - Posted by: Laurar at March 9, 2005 9:08 PM

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.

Comment #109 - Posted by: Brand at March 9, 2005 9:28 PM


135lb DL - 777, 87, 9
50lb db - 7653, 5433, 333

Should've went heavier on DL, but low back feels unstable.

Comment #110 - Posted by: Rod at March 9, 2005 9:53 PM


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.

Comment #111 - Posted by: xkawikax at March 9, 2005 10:19 PM

joint mobility
5 pullups
1 minute support on rings

Kettlebell Fun:
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

Comment #112 - Posted by: Josh Hillis at March 9, 2005 10:20 PM

55lb db ohp + free squat x21,15,9 100 rope jumps between squats and ohp. Should quit using shoes with heels.

Comment #113 - Posted by: SleepyBlackDog at March 9, 2005 10:35 PM

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.

Comment #114 - Posted by: dan.o at March 9, 2005 11:27 PM

Thanks Matt :)

Comment #115 - Posted by: steveo at March 10, 2005 3:27 AM

This work out is made for me... I like to deadlift!

Started with xfit warmup x 3.

11:16 as prescribed.

1. 15,6
2. 15
3. 9

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!

Comment #116 - Posted by: Phil Feairheller at March 10, 2005 5:11 AM

Thanks very much, Matt G.

Robb, awesome time!!

Comment #117 - Posted by: brian_g at March 10, 2005 5:14 AM

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.

Comment #118 - Posted by: Ted Zink at March 10, 2005 5:43 AM

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

Comment #119 - Posted by: Thomas at March 10, 2005 6:31 AM

10 min skipping warm up
Deadlifts - 75kg
Dumbell standing shoulder press 16kg each
all sets broken

Comment #120 - Posted by: james d at March 10, 2005 7:15 AM

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!!

Comment #121 - Posted by: Chris_R at March 10, 2005 7:46 AM

All sets broken

DL 55lbs
HSPU dipping down about 3"

Comment #122 - Posted by: k at March 10, 2005 9:05 AM

Thanks Brian!

Comment #123 - Posted by: Robb at March 10, 2005 9:57 AM

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.

Comment #124 - Posted by: PFEIFER at March 10, 2005 10:17 AM


about 1:10 off my last Diane.

My Diane:
225# Deadlift
2x45# DB press sub'd for HSPU

3 x 2min wall supported handstands. Next Diane will be 55# DBs

Comment #125 - Posted by: Alex M. at March 10, 2005 10:29 AM

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.


Comment #126 - Posted by: Matt Schwartz at March 10, 2005 10:35 AM

P.S. Kelly Moore is amazing.

Comment #127 - Posted by: Matt Schwartz at March 10, 2005 10:39 AM

90 pound dumbell press.
185 pound dead lift.

WOD as p/x

Comment #128 - Posted by: Jay and Steve at March 10, 2005 10:55 AM

"My Diane":

36 KG Sandbag cleans
HSPU (not full R.O.M)


Comment #129 - Posted by: Gally at March 10, 2005 11:07 AM

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.

Comment #130 - Posted by: TK at March 10, 2005 11:20 AM


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.

Matt G.,
I like the stack of books idea, I think I might sub a stack of plates to start with.

Comment #131 - Posted by: Bob Cornute at March 10, 2005 11:21 AM

bwt 175lbs
sub'd 50lb dbells
for hspu's

Comment #132 - Posted by: scott h. at March 10, 2005 11:23 AM


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.

Comment #133 - Posted by: JaredE at March 10, 2005 11:57 AM


HSPU feeling good

Is there a relationship between # of HSPU and quantity of endorphinites released?

Comment #134 - Posted by: eric at March 10, 2005 12:25 PM

130 lbs for deadlift.
Sets of everything were broken up except last set of HSPU.

Comment #135 - Posted by: Josha at March 10, 2005 1:17 PM

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.

Comment #136 - Posted by: J Jones at March 10, 2005 1:25 PM

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.
DLs: 7-7-7
HSPUs: 3-3-3-3-3-3-3

Comment #137 - Posted by: Monte at March 10, 2005 1:42 PM


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!

Comment #138 - Posted by: Travis M. at March 10, 2005 1:47 PM


Deads were 17/4,11/4,9. HSPUs were to a 3- 4 inch pillow on the ground, all sets broken.

Comment #139 - Posted by: Paul Si at March 10, 2005 2:49 PM


Deadlifts were unbroken; HSPUs were 1/2 to 1/4 ROM in broken sets. I am still working on doing a full ROM HSPU.

Comment #140 - Posted by: Andy W. at March 10, 2005 4:31 PM


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.

Comment #141 - Posted by: Stanton at March 10, 2005 6:43 PM

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" (
- none too pretty, but up they went, so I'll take 'em.

Comment #142 - Posted by: Lynne Pitts at March 10, 2005 6:47 PM


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

Comment #143 - Posted by: Grande at March 10, 2005 7:23 PM


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?

Comment #144 - Posted by: Alex at March 10, 2005 9:03 PM

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.

Comment #145 - Posted by: Mark Hawthorn at March 11, 2005 1:30 AM


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.

Comment #146 - Posted by: jorgen at March 11, 2005 2:56 AM


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.

Comment #147 - Posted by: Patrick at March 11, 2005 8:29 AM

Not strong. Need time off. Rest.

Comment #148 - Posted by: Ron N. at March 11, 2005 10:09 AM

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!

Comment #149 - Posted by: JC at March 11, 2005 12:54 PM

DL as RX'd
125 Mil Pr. subbed for HSPU


Comment #150 - Posted by: Sam C at March 11, 2005 5:32 PM


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...

Comment #151 - Posted by: Pat at March 12, 2005 10:52 PM

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.

Comment #152 - Posted by: jimc at March 13, 2005 9:55 PM

DL were easy,
spent most of my time doing the Handstand push-ups.

Comment #153 - Posted by: jaypee at March 15, 2005 11:41 AM

As rx'd...9:15

DL unbroken
HSPU broken (needs work)

Comment #154 - Posted by: Mike Riggs at March 16, 2005 6:25 AM
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