What is a good substitute for handstand push-ups?

The last 2 times doing this......after 21 continuous Rx'd weight deads I went to the HSPU's and after 9 or so I literally was so dizzy I had my head between my legs for 2minutes or so...then finished with a wimper!
If I reversed the #'s and exercise order ending with 21 deads...I'm wondering would that violate any crossfit precept?

Oh Chris... standing strict (no body movement) dumbell shoulder presses is the HSPU sub.

I need help. I've been training the crossfit way for 2 months and have seen great gains.The problem I'm having is shoulder pain(bicep tedonitis) from baseball. I've had it for 9 months.Its minor but it has been bothering more and more. Is there any rehab crossfit workouts for this type of injury.I'm starting a new career as a firefighter and the academy starts in 1 month. Can anyone help?

The last time I did this, I had to break after the 2nd round to chase a rottweiler that was running around our backyard with our dog in it's mouth.

Now that's CrossFit...

Would it be beneficial to attempt the handstand push-ups by just performing the eccentric phase or just do standing military press?

There's old school weightlifting, then there's OLD school weightlifting. Coach Burgener's gotta give you big points for effort on that one.
Nice job!

Ha ha! Brilliant! Rocky Balboa would be proud of that effort!

Did all the deadlifts for this one but i'm still working on HSPU so I didn't try and time the WOD.

The good news is that I did my first ever proper, full range HSPU today! then did a few more singles

I'd call that weight set "trailer park pretty."

-D.

Good on ya Don - (is that correct usage)

Bill

7:30 - 7 seconds faster than last time

Got myself a new MP3 player. Can't wait to try it out during this workout. :)

Missed last "My Diane", so I went with my mod. from 3-9-05: 135# DL's and HSPU's with upper arm to parallel.

11:36 (5:55 faster than 2 months ago)

All sets still broken.

16:49

about 3 mins slower than last time but I done less negatives this time

First ever WOD... been lurking for a while. Thought other beginners might like to see some postings like mine. Other postings are very inspirational, but also kinda intimidating.

First ever deadlifts. Kept weight light to try and get form down and not get hurt. Used 65# and was easy enough. No handstand pushups, did regular ones (hey at least my knees were off the floor!). Looking forward to continuing. :)

5:57 as RXed PR by 20 seconds

8:50
Back from a week off. My best time is 8:00 but that was before wrist surgery and I was just starting to get the hang of HSPUs. They are gradually improving and most importantly, pain free.

11:05
DL's were with 175#

For handstand pushups, I think the substitute is to use an easier variation of the exercise- e.g. bent leg or piked handstand pushups(with your feet supported). Even just doing them against a wall makes them a lot easier. I'm just a newbie though.

3x CF warmup
18:10 as rx'd

Then bodyweight benchpress x 10 reps
BW215

Then went to PT and did a SLOW SLOW formation run.

This was the first real deadlifting I have ever done so I lightened the load a little (80kg, 176 lb @ BW = 85kg) and did the HSPU's to a 1.5 inch stack of books.

Taking that into account, my first outing with Diane took 13:23 of which over two thirds was spent doing (or trying to do) the HSPU's. Was amazed when I managed 15 straight in the first set!! Unfortunately, things slowed down just a little (mild understatement) after that. Still and all, very happy with this time.

However, since all DL sets were done without breaks, I will take it up to 90kg next time round.

Awesome workout!!

cheers, Kempie.

Deadlifts 102.5 kg 6,5,5,5- 5,5,5 -5,4
handstand pushups against a wall, same numbers as deadlifts
lost track of time.

4:22 (PR) - 225# beltless trap bar deadlifts

No breaks on first round of deads, breaks at reps 9 and 12 on second, no breaks on last round. No breaks on HSPUs.

Glutes and hams were sore from yesterday's hill sprints; now they are on fire.

5x3 105# OH squats
6x3 35# cb arm casts with full choke and alternating right and left guards each round. This is the first time I've felt confident enough to try arm casts with this weight - while my shoulders were fine (I was afraid this weight might rip them out of their sockets!) I did hit myself in the back and nearly ripped my ears off most of the reps.

3x3/3 44# kb windmills
3x3/3 35# cb outward pendulums - tough, but finally getting the hang of it

3x15 second L-sits with 5# plate held between my knees
3x3 spinal ploughs
3x3 bridges

I usually do Diane (this is my 3rd time) with a trap bar at the gym. This one was at home with a straight bar.

Got 5:25 (about 20 sec improvement)...wanted to break 5. That's going to be tough. DLs felt different but went unbroken. My shins hurt, I can feel it in my back more, and my legs are still shaky. Maybe because these were a little deeper due to my small plates.

Wall HSPUs were about 1/2 way down...each time I got lower I fell out (14/7, 11/4, 7/2). For the first time, strength was a factor in the HSPU.

There's a 10-15 second walk between the DL and HSPU at the gym but direct transition at home today. Not sure if that helped or hurt.

Tried to practice OHS (2 sets x 10 @ 75 and 105). Started 105# thrusters but not there...they seem to aggravate my shoulder. I'll try again later when I'm not so spent.

Amazing how such a short workout can can take its toll.

14:27

broke the HSPU's into sets

Kelly

Damn

Bill

Sub'd as follows:

DL 215# (12/6/3, 9/6, 6,3)
45# DB Push Press (12/9, 9/6, 9)

10:18

Tim

Diane=5:09
DL-225lb. 21,15,9 smoked them
HSPU's against a wall,all sets broken.
These continue to be my nemesis.Have come along way with them though.
pulse rate 154 at conclusion of w/o.
Jeff

william whiteley,

The best thing I've found for tendinitis is a combination of rest, ice, and ibuprofen. Of the 3, I think the ice is the key. I put water in a 20-oz soda bottle, freeze it, and then use it as a roller to go over the affected area. I do this 3-5 times a day, and usually get relief in a few days.

Tom
(I'm following WODs a week behind, so I'm looking forward to a bunch of 400s, pushups, and lunges this evening).

17:02.7. 3 minutes faster than last time, and felt fresh enough to do some 2min heavy bag roudns aafter, so I can't wait till next time.

Kelly you are amazing!

My baby's been travelin' on the one after 9:09.

Not quite full HSPU's; I put my feet on a bar on the top of the squat rack. This was a 90 second PR. I guess I'm getting back into things ok...

cf wu x3

wod 19:35
d/l broken @150#
hspu assited against wall 1/4 movement on all hspu
21/15/9

Did Diane's baby sister.

7:40

DL w/ 2x60lb dumbbells
dumbbell presses w/ 2x15lbs

Julia joined me for warm-up today. When she saw the low number of HSPUs I was doing for each round she exclaimed, "Come on Dad, I can do TEN of those." I asked her to show me. She complied and did ten. After that she did a few of her first L pull-ups.

Elizabeth called me today. Said she missed me and that she's jealous of Dianne. Decided to give her some lovin' instead. Used ring dips and hang power cleans. Time was 4:39 (PR). I wish I could say I could get the same time for Dianne, but until I figure out how to kip during HSPUs I don't think it will happen for a while.

Diane History:
2/01 first date: sub 135lb DL 9:36
3/09 sub 165lb DL 18:15
4/09 sub 185lb DL 19:42
5/06 sub 165lb DL 12:30

I seem to be improving. HSPU & DL sets are still broken, but not as badly.

11:19
DL #225 on straight bar - 21:15/6, 15: 9/6, 9: 9
HSPU: 21: 20/1, 15 and 9 unbroken

Finished w/ 100' walking lunges, 10, T-Bar Rows w/ #90 on the bar, 15 Pull-ups and 155 jump ropes (did 136 b-4 I bonked)stretched out lower back and did some lateral leg raises.

9:45

Newbie to CrossFit (I drank the Kool-aid)
I dropped down to 205 Lbs because I am not familiar with DL. Wanted good form and worried about injury. Handstand a little shakey but I got it done. Had to balance against the wall.

Finished with 1000m swim and 2 mile run, 50 sit-ups. Another nice day in Florida.

BW 185

225# DL (11/10) (10/5) 9
HSPU (11/6/4), (6/5/4), (5/4)

13:15

Last "Diane" done 4/18/05 was 21:22. I went at it hard today, but I was very surprised to see such a big improvement. I will do better next time.

LOL @ Bill's post

7:55

H.S.P.U. still S.U.C.K. no ROM

Way better than the last time though, about 2 minutes under. I actually like this WOD. Getting much better at breath conrtol during these.

WOW!!!! knocked off almost 12 minutes from my last Diane.

27:39 4/9/05

15:43 5/6/05

Handstand push-ups were easier, but still sucked.

"Diane"
21-15-9 reps of:
Deadlift 225#
Handstand push-ups (supported in dip station)
TOTAL TIME=10:43 (4:15/3:42/2:45)
previous was 13:17

Need to move from the dip station for the HSPU, just not sure that I could do more than single or doubles at this point though...

9:50 as Rx'd.

"Diane"
Sub 185 lb DL (torn groin Muscle)
Sub elevated Push ups
7:57

20min

Deadlift-- as prescribed (broken into 2 sets each).

HSPU-- (6, followed by 15 reps of 40 lbs DB military press / 2, followed by 13 reps of 35 lbs DB MP / 1 followed by 8 reps of 35 lbs BD MP).

Hi all,
Workout as follows:
Lisa: Deadift:70kilos-21;15;9.
Push Press-35kilos-21;15;9.
Time: 9:40 Bdw 60 kilos
Jon: Deadift:110kilos-21;15;9.
Push Press-55kilos-21;15;9.
Time: 4:55 Bdw. 85 kilos
Until tomorrow...

12:47 using 60# DB sub for HSPU.

Last Diane was 9:58 using 50# DB sub.

whoo hoo! first time under 10 min.
"diane"
DL @ 225# 11+10/8+7/6+3
HSPU 11+5+5/8+6+2/5+4
time = 9:31
BW = 168#
about 2 min better than last time.
post-wod
C&J 135x3/155/175/185/185/185
DL 275/315/350/350/315/225

16:38 as Rx'd

BW=204. All sets broken. Those friggin HSPUs slow me up a LOT! 1st set of HSPUs was 10, 5, 3, 3. 2nd set was 5, 3, 3, 3, 1. Last set 5, 2, 1, 1. Need to keep practicing these.

Executed the WOD without capturing the time today. Hoeever, all sets and reps. completed:
-DL @ 185, 205, 215-225.
-HSPU done at severe verical angle of attack.

11:49, but i did deadlifts with only 205. other than that it felt pretty good after a 2 miler

6:19 as RXed

25 secs better then 4 weeks ago. Almost aced the DLs 18,3,15,9. HSPU 15,6,10,5,6,3 - getting about what I would call about 3/4 ROM. Will ease into nose to ground between now and next time. Need to watch the shoulders a little on these.

DL 205lbs
20:30
My grip was the rate limiting factor. My legs are still bleeding

First Diane
DL 185#
can't do HSPU sub'd inclined pushups 24" off ground with parralettes
7:48
-Jeremy

New in town. Thanks to the Crossfit Community for making this such an interesting and motivational place to visit.

11:22
Subbed Trap Bar Deadlifts (TBDL) 225#
HSPU
Deadlift reps as written. HSPU broken (11/4/6, 5/5/5, 3/3/3)

6'3" 215#. Funny how (essentially) BW Deadlifts are easier than BW handstand push ups. Maybe more training and less ice cream.

Best regards,
Bruce

Sub'd 45 lb db presses for HSPUs.
Time=16:52
Added 5 lbs to the presses since last time, but lost more than 4 minutes. The presses took 2X-3X as long as the deadlifts.

Did helen today.

Went really poorly:

11:40

7:05 which is about the same as last time. My deads felt smooth but my HSPU sucked, lots of partials.

Kelly,

Amazing time. I don't think you listed your weight but I bet you're under 150 which makes it even more impressive.

12:07

did rack squats instead of DL...put the pins in the squat rack just below the point of parallel and start from the bottom part of the squat. up and down is 1. completely takes away the stretch shortening cycle...they're brutal. finished with 3x4 of glute ham raises

34:00 as Rx'd, pathetic I know. hspu's are new to me so I break them up into sets of 4-5..looking forward to making improvements.

This is my 3rd diane (what a improvement!)

Weight 165lb Time 24:55 My last time was 31:
Deads 225 with no broken sets
HSPU: Getting Stronger all sets broken but felt alot better a few with out the wall!

WOW for me, I hope to break that 15min time soon?

12:46
Finished up with a run not quite sure how for is was but based on my time 23:38 it was close to 5k. I am going to drive it later to see.

Kelly,

Awesome work my friend. That is simply an amazing time! I also PR'd today with a 3:48. I've been trying to go sub 4:00 on this workout for over a year. Strong work pays off!

Greg Amundson

3:15!!! PR by 1:30

Strapless Trap bar deadlifts
HSPUs

I am so happy with this time. It feels great. Finished with pullups, dips, and handstand holds.

Staggering times all around. Geez you guys.

19:50 I did 3 HSPU each round, then finished with 95# barbell military press. Next time, my goal is to double the HSPU, and get 6 each round.

Klettheimer post your time.

You scared? If your scared say your scared!
I know you did it in shorter time than me with more weight.

Sandy:
205 lbs time 5'20. Time to up the weight

Darlene
185 lbs time 9'35.

10:31

As Rx'd
All sets broken.

Didn't time this as I got a nasty foot cramp and I had to keep walking it out. I used 2x10kg plates on the bar for dead lifts. Gaining more depth on the hspus and managed to get 5 without touching the wall. Usual CF warmup to start and hollow rock, l-sits to end. Ab performance is definitely improving.

15:10

Welcome, New Girl!

11:10 (PR) - 125# DL (BW) & 2x23# DB presses
Increased DL wt by 25# from 3 Mar and still managed to finish in 15 sec less than last time. Limited by presses. Everything broken in sets of 2,3,or4

Run Alki-Home 55min

NO wei ghts available...out of town for graduation so ...went shopping with "Jane" & "Sara" ...about 4 1/2 ...I'm beat.

16min, my first cross-fit work-out!

135# deadlifts
2 - 1.5 pood overhead presses

24:50

8 minutes flat
Deadlifts unbroken
HSPU: 15,6; 10,5; 9

Goal is to break 7 minutes by August....

Hey Robert B,
Klettheimer's Time: 6:54
My windsucking time: 7:04 (a 27 sec improvement)
Chris says you need to MAN UP and put some more weight---(Greg Amundson You're a MONSTER!!!) TED.

Noon workout

OHS, snatch practice, and wide grip presses behind the neck
5 sets of 5, each 95 lbs
Squats according to Smolov :)
4 sets of 5, 225lbs
then 310, 315, 320, 325, 330lbs, each for 1 set of 5

Evening Workout "Diane"

21,15,9
subbed 260lbs for deadlift, all unbroken
HSPU's
11:50
7 minutes slower than my last time, but after seeing the pic of Matt G. the other day, with Greg A., realized I wasnt fully vertical. So this is my first time doing dead vertical HSPU's

Steveo

8:45 (PR)

Ted S, Chris K,

Those are good times. I sent you an e-mail with a few questions. After the ibuprofen wore off I started feeling the DL and could not stand up. I really like this stuff. I think you guys are crazy. Im glad Im not alone.

Off the plane...out of the airport...to the gym.

As designated...6:27.6

WOD was #3 on the day. This is considerably faster than last time (over 1:30), and I believe my quickest Diane ever. It's all about thinking your way through it...

Congrats to all who improved their times. In the words of the immortal Paul Crewe: "no matter what happens, just keep sticking it to 'em."

Kelly, Matt, Brian, I BOW before you! Diane in <5 minutes is insane.

I didn't do that.

However I DID break my "Diane Barrier." The first time I attempted her, back in September, it took me 20 minutes to complete ONE round plus a partial set of deadlifts. Today I completed all three rounds in 31:35.

Deadlifts as RX'ed. Subbed presses with 40 lb Dumbbells for HSPUs.

A Long, LONG way to go, but I'm pleased.

Kelly, Greg...y'all are seriously amazing. Each time I think I'm inching closer to you guys, you just leave me in the dust. Great work!

12:21
Used 175# for DL's. Those felt tough, but this was the first time I've been able to do ALL handstand pushups from any workout. Having feet on wall w/ knees bent seemed to be the trick (ala Matt/Greg pic from the other day).

I'm almost afraid to say thank you to everyone for the encouraging words...the last time I had a pleasant date with Diane Coach gave me a most humbling date with Kelly the next day.....:)

Thank you all for the encouragement. Most of my times are average, but I seem to do well with Diane for some reason. I hope Kelly is wrong. I don't want a dose of that workout.

22:09, about 4 minutes slower than last time, with mixed partial reps and feet-elevated push-ups for HSPU. I got new lifting gloves because my hands kept getting torn on dls, even when I taped them. The gloves were great for the first set and 2/3 of the second, but then my grip had weakened enough that the bar just kept slipping, so after much screwing around I just finished barehanded. Urg.

Mark Halperin's gear is not only motivating, it captures and exemplifies the spirit of the Crossfit program. Awesome example, Sir.

HQ this morning for a team effort (7 people per
team):
Big Loop relay/indian run to warm up.

1000m row/Max rope climbs during the time it takes everyone on the other team to row. Then switch
750m row/D-ball slams. I used the 40 lb D-ball which is a mother. Had to clean/push-press it overhead after about 10 reps.
500m row/Burpees.

Big Loop to finish.

Fought nearly 15 ground fights in the past two days with the USMC Martial Arts program. Trying to get better.

Mulcahy is a beast.

Wow Diane is a task master and she beat me down well.

225 the 21 was broken 6x5x6x4
225 the 15 was broken 5x4x6
225 got mad and did the 9
tried HSPU's but I really need to work this area
subbed with 55Lb dumbbell shoulder presses
21 broken 13x8
15 solid
9 solid
time 15 min.
10:00 South Korea SAT.

As perscribed 8:15 PR

Capt Thompson,

Will I see you tomorrow at the Brand X seminar w/ the rest of the crew? I definitely hope so ... we need the Marine contingent all present and accounted for. Sounds like you're bustin' some heads in MCMAP. Errrrr!!!

Semper Fi

Finished all deads unbroken sets HSPU all broken sets
10:30

PST work (PST on Wed!!):
-swim: 200m sidestroke warmup
450: pace/EZ (25/25/50/50/75/75/50/50/25/25)
~100 cooldown
-PT:
max push 2min: 125
rest 2min
max sit 2min: 120...not actually max. i wanted to focus on my speed so i did 100 fast and then decided to do 20 more (w/i 2min).
rest 2min
max pull: 22...not actual max, more like a comfortable max
-run (~10min later):
8x400m on the 2:30...1:23/1:23/1:23/1:24/1:25/1:26/1:27/1:26...last hard run workout prior to PST. this was hard, but i went all out. i know what i need to work on after this PST...speed ala sprints...i just dont have it.

10:00 even
Deads@225 broken purposely
subed 55pd dumbells

19 minutes

DL: 225 lbs, 7,7,7; 5,5,5; 5,4
HSUP(against wall): 7,7,7; 5,5,5; 5,4

This was my third crossfit workout, and I did not think that I would be able to deadlift 225 lbs. I worked up to 225 as a warm up before starting the time.

Every day a new challenge

13 min.

DL - #125
HSPU - broken into 5,5,5,6; 5,5,5; 9, all partials

~10 minutes, but with big-time substitutions.

Did 120lbs deadlift (too light of a weight, really, but no bumper plates + basement floor + sleeping house made a a little uneasy about dropping the thing), and put my knees up on a platform for the HSPUs. Last time I did true HSPUs (on a wall), and the workout took me 40 minutes, so I figured it would be smart to reduce the load a little bit. Maybe next time, I won't reduce as much.

--Knutzen

Better than last time. BTW=150. Straight bar deads with hook grip. HSPUs off the floor, against wall on most reps, with a nose or forehead touch.

10:44.

-D.

9.07

Used a ~165lbs keg for deads

20:05

- subbed alternating one leg squats for DL
- new PR, over 7 min improvement
- all HSPUs done in sets of 3

3:58 cut over three minutes from my last time. Only have 70kg to do this, can't wait to get more weight though.

1. CFWU
2. WOD w/100 lb. military press substitution for the HSPUs. Time= 9:10

3. 5 min cool down on erg.

14:56

Last time est. time ~20 (and the previous time 26:04). Deadlifts at 225, hspu's are still toes to the wall, they seem to be getting easier and have a better range of motion - mainly due to practicing getting my feet overhead.

rd1 (5:05) - dl=14/7; hspu=8/6/5/2
rd2 (5:56) - dl=9/6; hspu=6/4/3/2
rd3 (3:55) - dl=9; hspu 3/3/3

Feeling good about the progress I'm making on Crossfit. That, and there seem to be more gym converts to the exercises I'm doing (although not necessarily crossfit style workouts).

After an imposed by work (field) week off and Mess Dnr last night.
WOD
135 LBs DL , back to wall handstands
6:50 (20 LBs heavier than last time)
Next time up 20 more. Form has improved and noticed the praticing of handstands helped!
Gina
65LBs DL ,back to wall
6:30
Next time up 10 Lbs

14:33

Started with 225 then slowly progressed down to 185. Did HSPU, but 1/2 and 1/4 depth. Felt nice to do Diane again.

day late,

10:09

DL (230lbs) pretty much unbroken (had to re-adjust a couple of times).

HSPUs were partial depth at the beggining of each set, then just negatives dropping my head 3" below my hands before kicking back up.

HSPU are coming along. going all the way down and explode up. Back to wall.
HSPU
8
7
5 =21

7
4
4 =15

3
2 =5

DL need work and I'm trying to keep good form in sub of weight.
DL
135x5
135x6
135x6 = 21

185x4
185x4
185x3
185x4 = 15

205x3
205x2 = 5 next time go back down

17ish
subbed 135#DL and static HS

14:45 - The DL's felt the best thus far at 225lbs and the HSPU's were my first ones performed facing away from and perpendicular to the wall. The HSPU's were about 1/2 the range of motion they could be.
Note: My last "Diane" clocked in at 18:55.

12:22

DL with 80 kg (176#) and pushups on preacher curl bench

19 min, first time back on full weight since January when I injured my back! It felt great.

12:29.67 as Rx'd

deads were painful and the HSPU's were......erm.....painful!

subbed 185 DL

HSPUs broken and negatives

Mike Donnelly

oops
18:22

11:55
HSPU have a shorter range of motion, but working on it...

BW: 190

As prescribed.
Time: 12:50

started the day with 5 rounds of 400m run and 50 squats for time of 14:15, got bored and
didn't have a bar today so I did 21-15-9 of HSPU, Dips and pushups with 42-30-18 of situps thrown in at sea level for 12:45

followed up with 700 situps in 22 min

gonna feel good tomorrow

16:46 as rx'd vs 23:47 last time! deadlift technique has improved--split grip, heels closer, abs tight. 15 min elliptical warmup 12/12.

10:21 as rx'd.

45 secs slower than the time before last (last one doesn't count - I was interrupted). Not good and I can't understand why; felt pretty good throughout and pushed pretty hard; must have been on a serious high previously.

Guess they can't all be PRs...

11:45
Used the Smith Machine bar technique for assistance. Getting closer to all real HSPUs.

I finally did this Monday, 5/9. Coming back from a few days off for some shoulder soreness, I wasn't sure I could even *do* this one. Good speed, felt good on the deadlifts, but LOUSY form on the HSPUs - about 1/2 ROM. Bleagh. Still, 7:28, 2 minutes faster than last time.

So to make up for those HSPU, I did seated OHP on the Cybex machine after a recovery from Diane. Sets of 3, extra-deep range of motion, worked from 90lb up to 150lb (2 sets) by 10s.

Next time, the HSPU have to be full depth. Grr.

AndyM, catching up...

as Rxd, broken sets for first 2. HSPUs were done with self spot on 24" box. full load on DLs.
15:10