Sweet!

Them be some happy kids!

time was 9:22
sets as follows
7/7/7=225
8/7=225
9=225
all on dead lifts
hspus as written

subbed 200# DL and 45#, then 40# DB

sets were broken into:
7/7/7
5/5/5 - on the 2nd set of fives, my form was really sucking so I dropped the weight.
5/4

oops! time was 13:52

Here we see the myostatin knock-out children of CrossFit...the secret weapon in the conquest of the fitness world...

9:58

HSPU still no ROM
Broken to bits

Sumo DL 225
21
10+5 (bad grip)
9

Way faster than last time (aroun 13m)

Still an awful wakeup on a Saturday morning.

18:36 BWT =150

I tip my hat to any "small" guys with times below 10 mins & really anyone else for that matter. This one ate me up... I dont have bumper plates or a lifting platform so the slowish let down on the touch & go limited me to "demi-reps" of 5 &3s...also had to put in my mouth guard after the 1st 21 DLs cause I was straining so hard. M goal was to finish below 20 mins...225# is a lot of wt for me to move around...

PS I know... know... KELLY the mitochondrial power house will have a time @ least half that of mine ie twice as fast BUt she is the ACME of CROSSFIT & I'm just one of the legions in training.

20:02

Did the first 5 DLs with 225, and knew it was going to be too much. Finished the rest with 185#.
HSPU improving. Only the first set was broken, and my ROM is getting better. Bridge of my nose to the ground on all sets.

11:55
deadlift @ 205lbs 7x3, 5x3, 3x3
sub elevated pu 21, 15, 9
2 sets balance work with hand stands 35 seconds each. 5 k race tomorrow!!

Have a long way to go!
WOD 7:31 ,105LBS , handstands against wall both facing to and away.
Wife
9:07 65LBS and handstands?
Next time up weight 20 - 30lb. Form is coming

4:47

BW=172
Trap-bar DLs and HSPUs against a wall.

Round 1:DL(14,7)/HSPU(14,7)
Round 2:DL(8,7)/HSPU(15)
Round 3:DL(9)/HSPU(9)

Great workout. I am fried.

dl
7/7/7
8/7
9
hspu's
10/6/5
8/7
9
16:26
This was about two minutes slower than my best time. I was trying to really focus on my dl form, I am still not happy with the time.

12:08

Deadlifts - sets were unbroken.
HSPU - done with 3/4, 1/2, and some with 1/3 ROM. However, my head is almost touching the ground and several reps! I am getting closer to full HSPU's.

4:42!!!! 225# beltless trap bar deads/HSPU from floor, nose to carpet

I believe the last Diane was March 9, 2005 and I posted a sub 5 minute time. I thought that it must have been a fluke, but today confirms that it was a valid time.

No breaks on the first set of deadlifts (but my legs were shaking hard by number 21), 5-5-5 on the second, no breaks on the last round. No breaks on the HSPUs.

Light OH squats, jumping bar MUs and some cbs after I catch my breath.

Dave K,

Thanks for the kind words - Diane likes me only because she plays into two of my strongest lifts. Now have a WOD with running, wall ball and box jumps and see what happens...

1)DL - 11,10 HSPU - 15,6
2)DL - 8,7 HSPU - 15
3)DL - 9 HSPU - 9

6:40

24kg KB snatch 25/25

Did short CF warmup too

180# DL's, 40# db's to sub for HSPU's.
16:24 (or I could say "4xKelly")
Muscular endurance WOD's kill me.

3 x crossfit warm-up

18:45 as perscribed.
HSPU kill me BW 215
Deadlifts no issues

Then ran 4 miles @ 7:45

2 rds 1:00 a piece punching bag

I didnt post my time the last time we did Diane, but I think I improved over five minutes.

8:19 with subs - 2x30# db dls (didn't feel like battling the late morning crowd at the gym) and while I am gaining depth on the hspus I am still not getting all the way down to where I should be. I did get some done without me feet touching the wall.

Sub'd 40 lb db standing press for HSPUs.
Time was 12:03. That's 1:50 better than last time. The presses were not easy (quickly became 2s and 3s) but I should probably go to 45 lb'ers next time.

cf warmup x3

started timing it but had equipment failure so lost track of time

dl 150#
7/7/7- 8/7- 9
hspu all assited off wall
21-15-9

Awesome time, Kelly!

6:59 as Rxed.

Deads have always been one of my stronger lifts. Handstand push ups used to be, but I've slacked on them so sets are broken now. I'm just waaay happy to still be doing these workouts while seeing so many of my old bodybuilding buddies out of the game with chronic joint problems.

Kelly, you rock girl!

Before I do anything else:

Hey Kelly. I. Bow. Down.

That is an amazing time. Great work.

For me...8:01.01

Had to break the first set of DLs and the first set of HSPUs, both of them at 17/4. Without those breaks, I'd have cracked into 7 for the first time.

Given that the WOD was #3 for the day, I'm pretty pleased. This is a 10+ second improvement from last time.

I didn't know there was a test to determine genetic freaks at such an early age! ;-)
Guess that Coach fella is one smart dude! Beware the offspring of Annie Sakimoto!

Kelly, your time would be equal to my first 15 DL's at 225#!! Awesome doesn't come close to the accalade!

5:25. Pushups were feet elevated not handstand

DL- 185# 7,7,7
205# 5,5,5
225# 4,5
DB presses 40# 7,7,7
45# 5,5,5
50# 4,3,3
grunting through last set of DB presses, people looking at me like I'm nuts.... love it

As requested : 13:43.

DL #205: Broken sets one and two. Grip gave out. :( Three unbroken.
HSPU: Broken set one. Two and three unbroken. Might have glimpsed God somewhere around set three.

I am in offical awe of some of you. Freaks. All of you. Mutants maybe.

I ditto Matt Gs & Ron Ns comments re Kellys super fine time... I need a calander... she needs a stopwatch!

Thanks guys! I'm pleased that my HSPUs have stayed strong despite no direct work...must be from all the minutes of attempted wall-free handstand practice I do in the bathroom while I'm at work!

Day number 2 on Crossfit and man am I sore from yesterday. I'm with Tim W. on the weights, sets, and well... grunting too. 185 is all that I have at home so I ended up with:
DL - 185
& MP - 40
7/7/7
5/5/5
3/3/3

16:20 - Need to buy a few more pounds to get 225 but I think that it would have killed me.

20:04

185# DL

my hspu's took at least 3/4 of the time...they definitely need more practice

50 minutes.

Subbed 155# DL

My least favorite of the girls, because I am so bad at both exercises.

As usual became "for completion" rather than "for time".

form is a little better on HSPU and DL.

BW-170
DL
7/7/7
5/5/5
4/3/2

Did push-up with feet elevated.

Any suggestions on something to help handstand pushup's?

LOL! Excellent caption. I like the wall-ball target, too. Nasty.

BTW, broke by Grace record by 1:10 today:

Today's WO:
Cross negs, negs w/bands, holds w/two bands
Lever progressions
'Grace' in 5:50.
4x15 seconds of L-sits.

grace 85lb 2:40 PR.
Thanks Brendan and Annie for talking me in, and through it.

18:30

Good news - BW 192

Poor form on Deadlifts recently, dropped weight to develop form. Sub'd DB Military press w/60# DBs for HSPUs.

Round 1:DL 135# (14,7)/Mil press(14,7)
Round 2:DL 155# (5,5,5)/Mil Press(9,6)
Round 3:DL 175# (3,3,3)/Mil Press(7,2)

Form is coming....

Hey Coach,
That was my best Diane ever @ 7:31! Thank you.

Workout done at home, barely. My boys were very interested in what their old man was doing.
Time-4:50
Dropped my weight for the deadlifts from 255lbs, last time, to the normal 225 this time, just to get in tune with the normal Dianne. That drop in weight would account for the faster time.
Just the same it was a poor workout, short warm-up, time constraints, little fingers and toes to worry about.
Will likely do this tomorrow, not in the hopes of a better time, but rather more focus and concentration.

Kelly, for someone your bodyweight, to toss around that kind of weight on a deadlift is remarkable. Awesome!

Steveo

2:40 for Grace?!? Wow. Eva, I'm in awe. My time was a paltry 4:14.....

13:45

all deadlifts unbroken 110kg

hspu's broken with lots of negatives

DL's @150 lbs 21-15-9
Incline bench @130 21-15-9
too much beer for an old guy, need counter weight on my butt to do handstands, don't time anything when you get old.(21 min)

ConceptII Rower 14min 240 cal (Quit-Forearms Burning)
PrecorLyfeCycle 30min 500+cal Dist:10.2miles

Rest:10min

21-15-9 reps of:
Deadlift 225
40lb DB Military Press (Standing)

This is my 4th crossfit workout. I finished in 33 miniutes.

Deadlift 225 for 21-15-9 was no problem.
Handstand pushups on the other hand really kicked my butt. Had to do partials and broke up the sets. I was also sore from yesterdays workout.
7 sets of 3 in 7 min.
5 sets of 3 in 5 min.
3 sets of 3 in 3 min.

Started Crossfit with this workout/42.08
NEW TIME OF 31.25
This workout wow for me!
Deads 225@21 reps
13rep
8rep
HSPU still need work/
5,3,3,3,3,3
Deads 225@15reps
8rep
7rep
HSPU:5,3,3,3,1
Deads 225@9
9
HSPU 3,3,3

Way to go Ted!

Ted-

How are you doing? When are you getting out to Santa Cruz again?

Greg Everett and I worked a bit of gymnastics and then gave Fran a go. 3:40 on Fran for me. Will do Diane tomorrow.
Robb

9:08

185# deadlifts
last few hspu's were assisted
I was a wussy, should have lifted the #225 deads as rx'ed, will do next time.

wife did deadlifts w/ 20# dumbells, and mil press w/ 10# db's in 8:17 for her first WOD ;)

I didn't know how this was going to go since I was showing some people how to use kettlebells earlier today, but it seemed to turn out ok.

11:18
HSPUs were only about 1/4 to 1/2 depth. I need to work on the depth. DLs broken in 7s/5s/3s. My DL form felt like it was faltering toward the end of the last two rounds.

I didn't post my time in Feb, but it's 19:57 in my book. I can't believe I got that much faster since then. I'll see how I do next time to make sure this isn't a fluke or that I didn't push the wrong buttons on my watch.

11:40

Only had 215lbs of weight (with a kb tied to the bar in the middle)

HSPUs were negatives after the first 5 (even those weren't full depth, just to the top of my head). Negatives were top of head 4" below hands.

Ran appoximately a mile afterward 7:22.

Practiced my L sits after stretching, got about 30 seconds with good form, another 10 s after my knees start to bend.

After doing the 5 rep deadlift routine thursday which I alternated with 5rep max incline presses..........and yesterdays max rep bench's, my shoulders were not ready for HSPU's.........SO......I did:
21-15-9 reps for time of

145 power squat cleans+
Dips (with 5 second. hold w/armpits at bar)
time:
16:15 w/many breaks with cleans

5:12

I know the record is below 3:00, but I have no idea how to get any faster!

hey was long as the accolades are flying around for some of the fastest times herels a shout-out to guys like Rod today with his 10 min improvement and all similar beginners fighting in the crossfit trenches and getting stronger faster and more powerful by the week!

man, I need to start rereading and editing my stuff,huh? Sorry, you get the point!

23:47 as rx'd. 10 min elliptical warmup.

Where did my grip go? I could not hold on to the bar for a straight set of DL/s today!

Warm up
225 DL's
90 lb military press
20:06

Good news: I got my 14-year old daughter to try a D/L after showing her some CF video of the women of CF. She worked on form and did 95# pretty easy. She didn't think she could do it, and she left with a twinkle in her eye!

Finished first 2 rounds

Deadlifts 130 lbs:
7/7/7
5/5/5
HSPU's:
13/7
8/7

20 minutes

11:26 broken improvement needed hspu
185 dl, heaviest yet, unbroken. back feels good, hopefully used posterior

had to workout during work so i left the paralettes at home and decided on a short WOD of my own that ive been doing. warmed up with 50 consecutive 7kg wallballs to ~10ft.

15-12-9 reps of:
DL 155#
pullups
dips

time: 6:01...very happy w/ this. i actually increased the weight on the DLs by 20# from last time but i was still able to do this one faster. primary focus on the DLs was/is form, and i kept it pretty today. ill continue adding weight until i get to 225 then ill increase reps until i can do the DL portion of Diane. def happy w/ my progress, though. handstands later.

Woohoo! 7:24! That's about half my prior time. Turns out this WOD + Zone thing works; who knew? ;)

8:09

Light weights and 1/4 the way down for HSPU...so not the greatest effort, but I was dead afterwards.

Time: 19:00
Went on a hour long bike ride before this one and did it tired and hungry. Nearly 5 minute worse than last time. My hamstrings were killing me still from those GMs the other day.

A.M.
did week 3 of coolrunnings.com "couch to 5k" workout + 2 mile walk.

P.M. WOD
Deads:
21 reps broke in 2x10 w/95lbs.
15 reps 105lbs.
9 reps 125lbs.(all the weight I own presently)

1(and first ever) full handstand pushups
2 sets of 5 partials
did some parallete work to finish

subbed jacknife pushups with feet elevated for hspu, dls as rxed
15.15

wu: light jog, 1.25 miles up 6% grade ~15 min.
DL 135# 21-21-10 (first time for DL, kinda hurt my lower back... need to practice- not sure I'm doing it right) + dB presses (took me forever just to get into frog position so did db presses instead), then hip sled 3x12 @ 270# to make-up. Didn't time...

11:00 as perscribed all deads unbroken. sinus gunk slowed me down a little.

Finished in 10:35
All dl sets unbroken had lots of trouble with HSPU today. All hspu sets broken into 2-3 reps after first rep of 5-8.

8.24
hspu not head to floor, as much as i can and come back up

wow last time 10.55 !!!!!!! 9/3/05

Thanks Kelly, means a lot from you.

Man, this one killed me. Just happy to have gotten it done. Subbed 110# deads, because that lift is insanely weak for me.

Overall time was ~45 minutes. Eventually it gets to the point where you think it'll be faster to take a quick nap and finish it up when you wake up.

7:35 new PR last time did it in 8:00. Also have more weight now as well. Last time with 55kg now I have 70kg so I am very happy. Now all I have to do is start getting close to Kelly and Eva.

Don - 17:12

225 DL (the easy bit)
1/3 ROM HSPU, I suck at these but i'm getting better

Marika - 9:40

90lb DL
25lb dumbell press

Hey Robb,
I don't know if I'll be out there soon but talk to Coach about something in Nov! It'll be time to do it again. Can I contact you at CF NorCal?
Ted

10:14

My last time was 13:00. HSPUs were partials (below 1/2 ROM).

Ted-

Please do! robb@crossfitnorcal.com

Your "Grade E" story has been told and re-told so many times...you have brought a lot of joy to the world!

Robb

Estimated time: 20 mins (previous time 26:04).

I really don't know my time on this one - bought a new watch (fiancee "borrowed" my old favorite - on the plus side, this one is programable for tabata intervals - yes!!!) and I'm not sure if I got the first round ok or if I stopped it multiple times (it "bleeped" {the watch didn't swear; that was me!} during the hspu's).

What I do know is that I did better than last time - took two sets for each round for deadlifts (13/8, 9/6, 6/3) and the last round took 4:12 and I had 14:53 for the entire thing (whatever that was).

As in last time - HSPUs were partial, toes to the wall, and very broken (down to 2s at the end) - but getting stronger and better/tighter in form. Need to practice getting the heels to the wall...

Later in day - did jump rope to work on foot speed, tabata style.

14:20 DL 225# 21: 15/6 15: 15 9: unbroken
HSPU 21: 11/10 15: 10/5 9: unbroken

Used the wall, shoulders real tight today.

12:28
185LB deadlifts

@ 8 am:
BW=210, 14:55

Hi all,
Modification for my purposes:
1. Romanian Deadlift- 102.5x10x9 combined with
2. Military Press- 42x8x6, 42x7x3; Bdw. 86.4 kilos.
*One minute rest after each set
*17 minute session

Really annoyed... Contemplated not even posting this time as it is nearly three minutes slower than the my Diane. BTW=150:

Changes from last time are-

1- Used a straight Oly-Bar, with a hook-grip, for the first time. Usually use a 'cheater bar' (i.e. curl bar). Shins are paying the price.

2- HSPU nose to floor. More strict about form this time.

12:45. Ugly.

-D.

Dan - count me in with the annoyed group (do we get jackets?). My time was almost 2 minutes slower than last time.

Warm-up: 155# HSC, 10 singles, 30 sec rest.

Used wall for balance on the HSPUs (lots of triples and doubles from second round on). Deadlifts unbroken. Time was 9:16.

Julia's helping me present this week, so I wanted to see if she's up to snuff on Helen. Using 8# db swings, stretchband on pull-ups and about 100m runs she pulled off a 7:30. Might be time to move up to a 10# dumbbell for her and/or increase the runs.

18:26 at 225# with about half-depth HSPU and push-ups with feet on bench press bar. 2:28 slower than last time, but much better form on DLs, so I didn't hurt my back.

12:00
A little better than last time, but I still can't go all the way down on all HSPUs.

5:51
DL 175 lbs
HSPU with spotter on p. bars on 1st set
no spotter for next 2 (brother would not work out)
subbed shoulder press 25 lb b bells (heaviest I own - still hard for me)

12:20

Reasons for sub 15:

Deadlift 155 lbs
HSPU were assisted with jump box using feet.
full ROM using box.

12:18

225 lb deadlift, HSPU done touching head to 3 to 4 inch pillow, against a wall.

Deadlift 155
Hanging push-ups
21-15-9 reps for time of 9'38"57

9:27

21-15-9 reps of:
Deadlift 95
inclined push-ups
+ 3 hr day-hike(first "real" spring day)

Ryan-

I think we need 'annoyed group' T-shirts.

-D.

28:40

Subbed one leg squats for deadlifts. HSPU forehead to floor, against wall.

HSPU/OLS:
5-4-4-3-3-1-1 / 7-7-7
3-3-3-3-3 / 5-5-5
4-2-3 / 9

I am really impressed by all those sub-20 times. On the last set, I noted how a broader base makes HSPUs much easier - maybe I should try that from the start next time.

me 10:30
my buddy 9:54
Kelly Moore packed up Matt G. and smoked him. Congrates Kelly you are the best.

AH crap! i thought it was 21, 18, 15. not 21, 15, 9. ah well, probably wouldnt have been able to raise the weight too much anyway. and you can never have enough pain.....riiiiiight.

Everything broken 7-7-7/5-5-5/3-3-3, but with 230lb DL and decent ROM on the HSPU (at first, the last few were pretty pathetic), time was 9:54

Just 9 seconds slower then last time, and considering that I did lighter DLs and subbed OHP for the HSPU then, I'm pretty pleased with myself!

Tired and sore as I've been in a LONG time, but so it goes. ;-)

ND

Whoops, forgot to post. Did this in 11:28, put feet bar on the top squat rack for HSPU's.

5:46 as rx'd except HSPU not full ROM (about half, which is twice as much as last time) and had to use wall for balance...although also better than last time.

All DL's unbroken
First two sets of HSPU lost balance around 11.

Felt tired in warm-up but once the clock started I found the groove.

oh yeah, followed up with:
OHS 95x10; 2 sets
Thrusters; 95x10 for 2 sets
36 Dips
35 second L sit

Starting to feel the groove on the OHS and thrusters.

"Diane"
21-15-9 reps of:
Deadlift 225#
Handstand push-ups (supported in dip station)
TOTAL TIME=13:17
(previous was w/ 205# in 13:27)

15:40

30 Kg sandbag cleans for deadlifts
HSPU not full ROM

Good job Jon! Probably not going to get to this one until Thursday.

9:08
21-15-9
7/7/7
5/5/5
5/4
HSP all broken

Had to skip this on the proper day, so did it today (Monday), 2 days later. I don't want to skip any deadlift days.

Diane Lite
subbed:
DL 185 lbs.
2x 35 lb. DB presses

20:19

all sets broken; BWt = 153 lbs.

This was good progress for me! Last time I did this was 19 min but only used 155 lb. and 30 lb. DBs.

DL - sub'd 185 lbs. (last time: 165 lbs)
HSPU - against wall, some full rom

all sets broken

19:42 - about 1 minute slower than my previous.

recovering from weekend madness.

DL Weight = 155
HSP = 5, 6, 6, 4 (split)
DL Weight = 165
HSP = 7, 5, 2 (split)
DL Weight = 175
HSP = 9 No Split!

Time = 25Min

Some HSP w/Mindy holding feet against wall at end.

Shoulders are on FIRE...
Excellent Progress on HSP!!!

15.59
100kg deadlifts
HSPU's with feet anchored on top of rack
11/10, 15, 9. Next time will change to against wall
21 seconds better than last time, and less breaks on HSPU's

Day 1 of shoulder injury-induced "back off week."

Modified "Diane" in 7:45
21-15-9 of:
135# DL
35# single-arm Db presses.

I went to the gym this morning before the WOD for tuesday was announced - I live in Denmark (GMT - 1h) - so I did 'Diane' instead.

Being totally newbie I modified the DL to 80 kg (176 pounds) and did 'elevated' PU with feet 1 meter up.

1:DL(10,6,5)/'Elv.'PU:21
2:DL(7,5,3)/'Elv.'PU:15
3:DL(6,3)/'Elv.'PU:9

Time 14 min.

bwt 177

12:29
sub'd 55lb d-bells for hspu's

10:08, a few days late.

Deads were easy and unbroken. Can't do Handstand pushups yet. Subbed DB presses and almost puked. Body weight is 270 lbs. Used 70lbs DBs and felt mortal.

14:57

Over 5 minutes slower than last time; I had to stop after the round of 15 because a rottweiler had our dog in it's mouth and was running off with it.

Left the stopwatch running, chased the dog with a stick and resumed... very CrossFit.

27:39
Dead lifts, no problem
HSPU sucked like a hooker on payday.

~10:00 Had to use gym clock.
DL(7,7,7) HSPU(15,6)
DL(7,6,2) HSPU(10,5)
DL(7,2) HSPU(7,2)

DL's have a long way to go. Form keeps breaking when tired.

14:31

with 115 dl and 26# db shoulder presses.