That's a sweet pet rock!

Oops...

Congrats, Coach Burgener!

Standing by to look like the crazy guy in the gym again;)

Go Coach B!

If you guys haven't checked out the Performance Menu, you really should. I'd also like to say thanks again to Robb at CF Norcal who provides excellent customer service.

Will somebody please explain in short the HSPU. Is a person expected to do a true handstand and on top of that be able to do pushups. Or is somebody holding the feet of that person so they do not fall over. Obviously I am a newbie.

Thanks

What if you can't do a HSPU (or a handstand for that matter)? Just regular push ups or is there a better substitute?

Jack M,

The end goal is, of course, to be able to do free-standing HSPUs. This is a lofty goal for most (myself definitely included!), though.

You can do either of the following in the interim:

1) Partner-assisted HSPUs (as you suggest in your post), which are great if you're working out with a partner (but only if you're not going at the same time, obviously).

2) Wall-assisted HSPUs, with either your stomach or your back facing the wall. Most folks at CFHQ tend to opt for the back-to-the-wall approach, for whatever reason (I think mixing it up is a legitimate approach, alternating between stomach-facing and back-facing each workout).

Hope this helps. Ask away if not.

Congratulations Coach Burgener! They're lucky to have you.

Semper Fidelis

Ana,

Are you able to get up into a handstand? If so, just do negatives against the wall (i.e., lower yourself as slowly as possible then kick up to a handstand and repeat).

Push-ups are a fine alternative (preferably from an incline--say 45 degrees--so that you're somewhere between a push-up and an HSPU) if you can't do HSPU negatives against the wall.

Hope this helps.

I forgot to give my congrats to Coach B.

Way to go, Coach B! As Mulcahy wrote, they're lucky to have you.

Mike Minium,
Thanks for the info!!
Jack

I'm catching up with Lynne tomorrow but I tried some HSPU's today after doing Tuesday's WOD. Been a long time but I blasted out a few decent sets; credits to CF!

Congrats Coach; and thanks for all you've done.

Coach Mike B.....STRONG WORK!!

Proud of you Coach B, you da man - hoorah!

If his son is any proof of his coaching skills (and gene pool), was there ever any doubt?

Congrats Coach B!

Hit this one a day early too (couldn't wait till tomorrow).

9:09 (one minute improvement over last time, 2.5 minute improvement over the time before)

DLs were unbroken, but I switched to negatives (to the floor) after about rep 15. I think it is about time I made my parallelettes for more HSPU practice.

15:40

DL with 90 kg (198#)
Assisted HSPU - hanging from Smith rack

Time: 6:58.
Pushups were hanging from a Smith rack; I figure at about a 75 degree angle. It was my first time trying handstand pushups. True handstands were a bridge too far!
Avg. HR: 147
BW: 185
Preceded by 4 mile, 30 minute run, Avg. HR 152

Congrats coach B!

Hi all,
Workout as follows
Lisa Deadlift 70 kilos 21,15,9.
Pushpress 35 kilos 21,15,9.
Bdw. 60.5 kilos
Duration 7:28
Jon Deadlift 120 kilos 21,15,9.
Pushpress 60 kilos 13,8;9,6;9.
Bdw. 83 kilos
Duration 6:16
Until later...

4:29

subbed incline pushups for HSPU

forgot to add - used a hook grip

Congrats Coach B!

Your warmup drills have actually taught me how to snatch. If you can manage that, you deserve all that's coming to you!

Way to go Coach! Total time 9:50 Deads @ 235lbs Handstand PU's suffered from sore R shoulder. All reps were complete just not as deep as I'd prefer.

100 kilo dead + incline push ups,

22:40 min.

Can hardly even support my weight in a handstand.

BW 80 kilos, height 1.87 metres.

time bout 15 min
DL: 45 bar + (2.5 kg x 2)
PP: 7 kg x 2

ah, yet another classic shuffled couplet!

DL:
first set- 55#
second and third- 50#
Subbed shoulder presses for HSPU:
7kg dbs
Time: 17:00

Haven't done deadlift in a long time, so I did 21 with 135 and the last two sets with 185. First time doing HSPU, all sets were broken and against the wall: 12,7,2/10,5/7,2.

Modified due to shoulder rehab.

Hex DL 160# x 21, 15, 9
Pushups BW x 21, 15, 9

7:00

Comments: Increasing DL weight and increasing angle of pushups, heading toward HSPU.

Congrats Coach B!

Congratulations Coach B! It's well deserved!

Joint mobility

3:58!!!! A huge PR for me - 225# beltless trap bar deadlifts, nose to carpet HSPUs. No breaks on deads the first and last rounds, 8/7 panting break on round two. Hams were screaming the last four deadlift reps. No breaks on HSPUs.

No ICS or GS training for me today. I ripped off two callouses (didn't file them down enough)on my left hand during Diane....time for hand care.

Been doing this on a weekly basis for the last few as these are some of my weaker lifts. Really happy that it came online on my rostered day!

Last time was 16:32 using 85 kg and doing HSPU to a 2cm stack of books.

This week, I increased the DL to 95kg and did most HSPU's to a 1cm book instead of a 2cm stack (although had to add another book midway through the 15 round. Would have been doing singles and neg's to finish otherwise). Grip started to become an issue with the DL's on the first set but otherwise all good. Time to buy some more weight so I can get these as Rx-ed next time.

Today's time: 14:15

cheers, kempie

ps That is an awesome time Kelly!! Congrats

8:50
I feel absoluley horrible about my performance. It's a full 5 minutes slower than the 1st time i did this workout. I was able to do the deadlifts at a pace of almost 1 per second but I simply could not do the HSPU. Shoulders must not have been recovered from the bench yesterday. I've bench pressed exactly 4 times in the last 5 years, I guess the infrequency of the movement caused it to be a big shock.
By the way the whining in the previous paragraph is know as a Justin Argenal post workout excuse.
Had I written the same thing prior to my workout it would have been known as a Dave Jobe pre-workout excuse. The Dave Jobe pre-excuse is much more effective because it gives you a pass to fail and if you manage to have a good workout it makes you look even better because you overcame whatever circumstance you were using as an excuse.
I feel much better now that I got to rag on my buddies. Next time on this workout I'm garunteeing a sub 3:30!!! So what, i don't know how to spell garuntee.

Just read thru the comments... Great Job Kelly!!!

No time keeping today. Gotta find my watch! It was less than 9 mins:

deads at 115#
p/us elevated.

2:41 as RXd-PR by 37 sec.

Sumo deadlifts; Forehead to floor HSPU

TFC

13:25

Tried doing the deadlifts with 225, but found that I had to drop to 135...225 is a bit ambitious for me at this point ;)

Did HSPU with stomach facing the wall.

13:47
This was not my fastest time, but it will do.

8:40 - 1:10 slower than last time :'(

Poo! HSPUs are sliding backwards, need to do them daily again.

Coach B, They couldn't have picked a better man for the PanAms. Congratulations! They, and we, are fortunate to have you on the team.

Mulcahy - or anyone else,

Quick question...
do you notice any other benefit from kipping other than just being able to blast out more reps and therefore giving the little muscles more work? What strength / physique changes have you noticed?

(If I should take this to the message board let me know...)

warmed up with Bas Rutten's 2 minute rounds on his thai-boxing CD. Not a good WO today, I used 130 lbs for the DLs which was way too easy but its all I had at my house(I used a 100 lb bar and duct tapes 30 extra lbs on it, couldn't find any other heavy stuff around) and most of the time spent doing the WO was trying to kick into a handstand but I kept slipping and busting my butt every time, I figured it was a pain in the butt so I subbed with one-arm push-ups. I finished in 17:46.

Josh, after your performance yesterday, We can let this one slide a little. I think you did more than twice as many pull ups as me in your first round, and still bested my first round number for your second round. Amazing.

Besides - being able to get pretty close to your time today helps believe that my scores (posted above) will sometime be that good. Even if today was on off day for you.

and I can't spell gaurentee either.

Half Diane: 115dl incline PU. 10:00 +/- :10

cfwux3

diane=13:52

21-15-9 d/l and hspu's

185# d/l 7-7-7 8-7 9
hspu's about 35% down unbroken getting stronger at these, working on them when I can

As Rx'ed in 7:51
Some of the HSPU's were a little shallower than I would have liked. Next time I do these I am going to use parallettes(spelling?) to try to improve the depth.

At work today, bored, stole a page from Dan John again.
OHS
3 sets of 8, 115lbs, 1 minute in between
Front squats
3 sets of 8, 120lbs, 1 minute in between

then a quick spin on the t-mill

Steveo

10.46

handstand push/ups all sets broken,defo need practice.

Sub'd 95# barbell push press for HSPU's.

8:57

Need to bite the bullet and do the HSPU's, even though I suck at them right now. First time doing this girl with the Rx'd weight for DL's.

Tim

WOD
used 145lbs
And wall for HSPU

7:24

next time, up weight 10-15 lbs and deeper.
HSPU, actually had a few away from wall so its coming

8:42. HSPU's were done with feet on a bar on the top of the squat rack. 30 second PR.

Coach Burgener--

The entire community is behind you on this endeavor. What an honor. We're all better off for having learned from you--and the team you are about to coach will benefit as well.

Great work, Marine. We're proud as hell of you.

Semper Fi,

Andrew Thompson
CAPT USMC

sub'd 185 lbs for 225 lb DLs

15:34

4 minute improvement using this weight.

DL sets broken: 12-9, 12-3, 6-3.

HSPU were rough this time. sets broken: 9-3-3-3-3, 4-3-3-3-2, 5-2-2.

my DL form has improved with the help of Mike Donnelly and comments from the CF message board. I discovered that I was rolling my shoulders back before the lift instead of forward.

bwt: 185

DL: 210lbs
Shoulder Press: 95lbs

14:35

Dead lifts were with about 160lbs
Hand stands were aided by bracing on the smith machine.

13:36 on my first time with this workout, worked up quite the sweat.

Worked on some jump rope and pulling to inverted hangs after.

dl: 185#

9:34.0!

Not only did I break 4 minutes, this is a 7:30 improvement from last time! And I thought I felt like crap this morning... I say it is because I did this one in socks (without my cushy Gel Kayanos) for the first time, and it made my DL feel like buttah.

Guarantee

it's right. i speel checked it.

as rx'd, 4:24

Trap bar DLs went strong and fast. Progressed away from the wall more on the HSPU which made me fall out a lot more. HSPU depth still developing...as I went deeper I fell out more as well

Next time I will forego some time to work quality of the HSPU.

Finished with alternating MU and OHS practice.

BAR MU: 4 consecutive, lots of attempts, 4 again, then 1

OHS: 95 snatch and 10 OHS, 115 C&J and 6 OHS, 135 C&J and 4 OHS, 115 snatch and 6 OHS, 95 snatch and 7 OHS.

doh!

Congrats Coach B!

Congrats coach B!
JK

Still not up to full load, 195lbs (BWT 190)
HSPUs coming, almost got the range now

9 min flat

"Diane"
21-15-9 reps of:
Deadlift 225# (11,5,5/8,7/9)
Handstand push-ups (supported in dip station, a variation on Coach's 5/9/05 video: 10,6,5/6,5,4/5,2,2)
TOTAL TIME=10:04 (4:31/3:18/2:15)
previous was 10:43

DL: 185 lbs
Subbed HSPU with 40lb dumbell overhead press.

11:47

Afterward performed 1.5 miles on the elliptical trainer and worked on hand-stands.

16:21. DL with 70 kg (154 lb). HSPU with heels hooked over bar and pulling hard. Next time 80 kg guaranteed.

CONGRATS KELLY AWESOME TIME!
CONGRATS COACH B -- someone else commented on Coach B's son being proof. His daughter is also proof. Strong work. Now, other people are recognizing what we crossfitters already knew

I did the workout in 9 minutes today and then realized that I had a brain fart and did pullups instead of HSPUs. I did an intense workout for 30 minutes prior to the WOD that included subtantial pressing.

Congratulations, Coach B! I'm sure that you'll keep them all motivated. Semper Fi!

Diane
~9min (I think) I should know by now not to wear my watch on my wrist while doing HSPUs.
HSPU depth was pathetic. Working on it.

Wife:
8:58 - 130# DL & 25# Db Presses
Increased wt by a few pounds and improved time by over 2 min

12min+
deads@225
HSPU's to top of head with toes on wall

opted for "the bear" complex instead today...finished with some RDL's (3x4) and overhead presses (3x5)

13:00

225 lb deads
hspu at 75 degree angle

- used a barbell on the sixth nothch of a squat rack. Worked well.

Tired but pumped?

Thanks to Mike Minium for the suggestions. :)

Warmed up with a 1 mile run. Did first round of deadlifts with 50lbs, second with 60 and third with 70. I still tend to underestimate what I can carry. Did regular push ups- I have to start working on those handstands. 14:00

At the end I felt like the workout needed more of an oomph, so I did overhead presses with 15lb dumbells and then bench dips in the same 21-15-9 sets. Felt great!

just attempted "Diane" and I injured myself!

I warmed up, stretched, and started light on the deadlifts for practice...

during the first Round @ 135lbs, on repetition 18 I felt something extremely painful in my hamstrings, and I had to stop, I can barley move around

disappointed that this happened, anyone have any ideas or suggestions on what I could do for recovery? anything I should focus on with future deadlift WODs

coach?

Okay. I'm back. This time I fully intend to stay. Mainly inspired by the latest CrossFit journal I've decided that even though I'm not always near the gym I can at least "go through the motions" any day.

Today, having no access to a gym, I loaded up my suitcase with heavy books and did deadlifts. Then, with no spotter for handstand pushups I did regular pushups. I plowed through the workout in like 4.5 minutes, but it felt awesome!

b

didn't time it - actually the microwave oven got used in the middle by someone else and it stopped my timer!

weight on deads was all the weight I have at home = 125lbs. All deads were done in unbroken sets.

Handstand push ups were mostly against the wall but three or four were free standing. All were all the way down except the last three (when my 8 year old comes in and says, "MOM - all the way down!". They were all broken into sets of 4 or 5.

4:32

A little slower than last time. I wanted to make sure I had good ROM on my HSPUs. It was an awesome workout.

Great time, Kelly!!!!

40kg KB swings
"HSPU" feet 3'raised, little piked, hands on parralttes

6:19

Did it in 6:39 with 225 DLs last time so KB sub worked out perfectly

7:49 using 90# bar for DLs (about the same as last time) and my HSPUs are still not to full depth but my balance and depth are improving.

Kelly - as always, you are huge inspiration!

2nd WOD - This AM, did X-Fit WU x3, speed work, pistols, OHS and stretching.

"Diane" -
Pretty happy w/ my DL's today - unbroken, felt real strong.

HSPU another story tho, 15,6/ 5,5,5/ and 5,4 (added extra regular PU's x2 for every time I broke my HSPU.)

Finished in 8 minutes.

i get the record for slowest time on this one.
(some of you guys / gals are monsters)

17:15
all hspu are broken.
and my transitions suck.
even so i can't see a sub 5 (or sub 10) set.

i can't push this as hard as i can push the clean/pu WOD.

9:41
DLs all good
hspu's need to go deeper. i'll try the negative approach next time just to feel it.

Congratulations Coach B!!

As Rx'd 5:58
first two sets of deads broken once due to my need to switch up grip (which was slipping, no chalk allowed at 24hr fitness) all HSPU unbroken forehead to floor, back to wall. I did this after warming up with SN and OHS. After completing the workout and allowing my stomach to settle I finished off with practicing my pistols, L-sits and more SN.

NOt as prescribed, i can't do HSPU yet. I subbed 45 degree angled push ups. After I was done I worked on true vertical suported PU, one set of 16, one of 7.
BW: 181
DL: 155
No time

Did 155 pounds, because at this weight it took me 50 minutes.

However, I must have improved alot or maybe was just having a bad day.

Today took 15:47

HSPU still not full range, but getting better.

Finished up with some ring work.

As Rx'd 5:01
Deads 11/5/5
7/3/5
9
All HSPU nose to mat unbroken.

9:00 Realized I am presently not capable of doing anything resembling a hspu. First try today with HSPU- will work on regularly. Did regular p/u instead.

I think my body is trying to tell me something.
Last time I did "Diane", I subbed 260lbs for the deadlift.
Time 11:50

This time, used the regular 225.
Time 11:40

Very disappointed.

Might take a couple days off, if I can.

Steveo

Deadlift 50kgs, bodyweight 83kg.
Did push ups with elevated legs, rather than hand stands. Will have to work on that.

Deadlift weight, probably okay, could be a bit heavier.

3:47, followed up with a class of Body Attack.

Congrats Coach Burgener, it's an honor to work with someone of your caliber! They made a good choice picking you. Semper Fi

WOD:15:42
1st Round
HSPU: 7,7,7(Back facing wall)Deadlift:21 straight
2nd Round
" ": 9,6 (Stomach facing wall) " ":15 straight
3rd Round
" ": 7,2 (Stomach facing wall) " ":9 straight
I usually do the HSPU in Diane with my back facing the wall for the duration of the WOD, and I usually burn out quick, since my first set out of the blocks is 15 HSPU straight. This time I fractioned the first rnd. of HSPU hoping to fly through it faster than normal. After the first set, I switched to stomach facing the wall so I could keep my heartrate high.

Did "Bill" - kb swings instead of deads. Used 2 36s.
9:40; all time consumed by HSPU. No breaks on kb swings.
Another myth put to bed; static hold handstands do not translate to HSPU.

Warmup: 5 min swipe test, 15# clubs. 56 reps. Lost much time to wiping sweat and adjusting grip.
5 min mill test, 15# club: 60/60

Finished 9:15 absolutely fell apart on the HSPU's after the first set. Still an improvement over last time.

13:58 as rx'd vs 16:46 on 5/6 and 23:47 on 4/9!
can't argue that the crossfit formula ain't working for me!

dl 13/8, 13/2, 9
hspu 13/5/3, 5/5/5, 5/2/2

15 min elliptical warm up 13/13, 500m row.

14:29, no barbell available in lovely Camp Nutkwa so used tongue of boat trailer (must be less than 225); HSPUs about halfway down.

Deadlifts: 185 lbs

deadlifts: 15,6 - 8,7 - 5,4
HSPU: 5 hspu, 16 elevated pushups - 3 hspu, 12 elevated pushups - 9 elevated pushups

Time: 11:10

WOD #2 on the day (first time I can say that!)

Subbed 185lb deadlift. HSPUs improving to about 6" but not yet nose- or scalp-to-floor.

9:01

Afterwards continued practice on straight bar muscle-up. Thank you Crossfit; almost can do it from dead hang now..

21Dl 135, 15 and 9 at 185Lb, weak effort as usual with the HSPU, mostly negatives or poor depth, approx 20 minutes. NO injuries though.

As designated...9:17.73 (about 3:00 slower than last time)

I knew when I got up today I was in trouble...I did weighted pullups on a thick (3"-4") pipe last night and my left forearm was totally locked up. I'm a lefty, and I virtually couldn't write with it...grip was gone. I decided to wait as long as possible, hoping it would loosen up. In the meantime, I did a 2 mile continuous swim. There went the shoulders. And the forearm didn't improve.

Anyway...I did the WOD, but had to break both DLs and HSPUs up a great deal. I'll just have to get 'er next time. I'm not in a happy mood about this.

CF Warmup x 1

Approx. 15min.

21 - 115lbs. DL; HSPU partials in broken sets
15 - 135lbs. DL; 2 Full HSPU(PR!)rest broken negatives
9 - 165lbs. DL(PR!); 1 Full HSPU, rest broken negatives

Hanging Knees to Elbows - 3 x 10

Almost forgot...congratulations Coach B! Good luck at Pan Ams.

ran 3mi in the am. actually, i didnt make it the full 3...had to walk 1/4mi towards the end because my body didnt want to digest last night's dinner anymore.

then in the pm after a physically vigorous day of work...

cfwu x3

13:19 w/ 155# DLs and negative HSPUs.

i was strong on the DLs so ill up the weight next time. the HSPU negatives were interesting. i was more satisfied doing them full ROM as compared to doing 1/4-1/2 depth w/ the push. also, kicking up into the HS each time wasnt as bad as i thought itd be. looking forward to some rest.

YOURE THE MAN, COACH B!!

11:44
Assisted HSPU

26:21 as Rx'd...5 minute improvement over last time...still a long way to go

20 minutes. 195 lb deadlift. HSPU assisted. Need to concentrate on DL form.

15:26

DL's as RX'd. Couldn't do HSPU's; kept bonking my head on the floor (5'10", 220 Lbs). Subbed with seated DB (40# each) overhead presses. Pulse around 170 to 180 from about halfway through.

Surprised by progress. 1st CF workout ever was on 5/15 with 7 X 5 Deadlifts (at 205#) in 14:55. Been taking it gingerly due to a 5 month old knee surgery.

This had more total reps PLUS another exercise PLUS more weight on the deads.

I was wondering how this was gonna go. It goed pretty good.

14:30 as RX'd
HSPU were pretty sad but done best to my ability. Had a problem with my grip on the deadlifts.

I warmed up with 3 rounds of samson stretches and OHS w/ pipe.

Then I did the "Skinny Diane", 21,15,9 reps of 95lb OHS and HSPU:

OHS went: 15/6, 15, 9
HSPU were still not quite deep enough and I had to lean my legs against the wall: 7/7/7,8/7,6/3

Time = 13:12

Then I cooled down with 3 rounds of max reps dips and max time L-holds, really fast:
Dips: 23,17,14
L-holds: 33s, 17s, 21s

Ran a half mile.

Tried the one-arm rope climb. Damn! That's tough.

Now I sleep.

2 Rounds of:
10 Standing Long Jumps
100' Walking Lunges
21 Kettlebell swings X1.5 pood
21 pull ups
21 burpees
21 slam ball X 21
11:50

Diane as stated:
7:10 (PR)

Warm Up:
Deadlift: 290x3
Bench: 195x5
Chin up: 55lbsx5

Diane: approx. 5 minutes (clock at other end of room and hard to read)

Rest 10min. then got in Lynne to make up for the other day.

Lynne: Bwt 152lbs Benched 155lbs
13/20
10/20
10/18
10/15
9/15
Shoulders and grip shot from Diane...numbers a little lower than last time.

Max i have ever DL is about 195lb way back when i originally did crossfit 2003, and i have only been back for week and a bit. I scaled it down a bit and lifted 60kg (135lbs) bw= 70kg
21(7, 8,,7)broken sets
15 (8,7)
9 (5,4)
Hanstand pushups were continuous against wall, a few where not touching the wall at all, I have to work on my depth though.

Total time 8:45.

bw=205. 10:52 as Rx'd.

12:20 first time to have 225lbs. Makes it a lot harder with the full weight that is for sure. I love it!

Did this on the day but forgot to post.

168lb is max weight I have.

Time 13:13 got interrupted by kids a bit.

forgot to note that also went swimming, then later did 1.5 hr wing chun class.

First WOD.
21 DL with 70lbs + bar (never lifted free weights, ever)
21 wall push up attempts, no depth (these are harder than I thought)
15 ""
10 wall attempts, then went to reg pu on incline bench
9 ""
9 reg pu on an incline.
This is all the right way to do this from everthing I can read. I ran 5min to gym, felt great and took long way home 20mins.
avg heart rate for wod 144bpm
time 7'40"
Now for the real challenging stuff, my 1 & 4 year olds!!
thanks you all.

1 mile run / walk.

Diane: 8:21

225 lb deadlift 21 - 15 - 9 all unbroken
HSPU (assisted as described below) 14,7 - 15 - 9

I've been practicing handstands in my warm up by stretching a dark blue jump stretch band across the supports of my squat rack, with the supports out the front of the rack on the highest setting. Since I don't have any open walls, I lean my legs against the band for support.

A little while ago, I came up with the idea to lower the supports one notch and bend my legs slightly over the band to help assist HSPUs. I can vary the amount of assistance by changing the bend in my legs.

Congrats Coach B!

11:13

Deadlifts at 225 unbroken, HSPU about 30% down. Set a plastic cup under me for a reference point. Hit it too hard a couple of times. HSPU also broken 7/7/7, 5/5/5, 5/4.

Deadlifts consumed a total time less than 1:30, HSPU Kill me.

20:52
225 deads only broken once during 21 reps
HSPU still all broken but better.
Improved from last time by 10min.

central Illinois

Tom
135 lbs. broken at 8 deadlifts
handstand pushups broken at 8, only a few inches depth

Joe
95 lbs. deadlifts
handstands only

16 minutes

Time 22 mins.

Dead lift PB 225lbs (102 kgs) x 1
First set 90kgs
second and third set 80kgs (body weight)

Subbed HSPU for stomach to wall inclines.
(Stamina wasn't there today, recent stomach flu still ineffect)

as Rxd but broken 15:10
didn't have the juice last night. beat the last time, but should have beaten it by a much greater margin. this illness is still upon me, lots of flem. also, before i forget :
subbed HSPUs for box assisted HSPUs. no spotter around, and still unable to stabilize myself sufficiently.

Did this one on Friday.

2 x CFWU

as rx'd 14:36
PR, bc that is over 3:30 faster than last time conducted "Diane"

Then ran 3 miles at a steady pace of 7:45, then fartlek that last mile, with quarter mile sprints.

11:35

Finished with Behind-the-neck push-jerks, 4s x 5reps x bdwt (30 sec rest)

"Diane" was my first CF WOD. I love this site!

Deadlift 160lbs 21,15,9
HSPU's BW 209lbs [6,4,2,3,3,3],[5,4,3,3],[3,3,3]

Total Time: 18:28

Just couldn't do this on the 9th, was exhausted from other stuff so I took my rest day early. Much better today - Diane kicked my butt nicely, and tonight it's pool time with the kids! (a workout in itself)

As RXd, 6:17 (1:10 faster than last time, cool!)

But I do need to work on those HSPUs - the range of motion in them is still pretty limited, averaging about 50%, maybe a little more this time than last, but still...

Gassed,
Andy M

17:29

- subbed alternating one leg squats for DL
- broke my HSPU record on first set (9 in a row!)
- paid for it in next rounds
- 2:35 faster than last time

This was a learning experience for me. I started with a lighter weight (135) to work on form. My last few workouts with dead lifts in them didn't feel proper. So I went back to the basics.

Handstand pushups were done in broken sets.

DEADLIFT, HSPU
21 @ 135, 7-5-4-3-2
15 @ 135, 6-4-3-2
9 @ 185, 5-4

Felt confident in my form towards the end, and raised the weight to 185.

_BC_

Congrats Coach Burgener.

I would also like to congratulate everyone under 10 min on this one, you guys are incredible! I clocked in at 10:35 and felt like I was screaming through this. All of the 3-5 minute times on this blow my mind.

BTW, I was 9 minutes faster this time than last. I guess I am recovering nicely :)

Warmup time - 11:45 minutes
rest 5:00 and set up
--------------------
workout - "Diane"
21-15-9 reps of:
Deadlift 225 (Trap Bar)
Handstand push-ups (substitute 50 lbs DB shoulder presses)

1st round DL - 21 DBSP 10/6/5
2nd round DL - 15 (took a good rest after as thought I would puke) DBSP 8/5/2
3rd round DL - 9 DBSP 5/4

16:46 minutes

9:54

Deadlifts 225, unbroken sets
HSPUs are only partials, to a 4" pillow. My shoulder hurts too much if I go nose to ground. Even so HSPUs are broken sets.

I hurt myself.

On pace for my fastest Diane ever. At deadlift rep six, of the last round, I rounded my back and yelped like a pup. Dumbed the weight and fell to the ground. Now, two hours later, I can't sit, stand, bathe or dress without assitance. Lynne, this may be the end of high-rep deadlifts for me, as well.

BTW=150. DNF @ 08:20.

-D.

"Diane" - 9:51

165# for deadlifts. Handstand pushups were broken at most once per set (vast improvement over 2 months ago when I could not do ONE!) I finished up with a single rep of 195#, 215#, 225#, 230#(3 reps), then 215#(3 reps). I think I'll try 195# next time.

Better late than never - did this one on Friday - PR! - 6:48!

My Diane (BW=106)

21-15-9 reps of:
Deadlift 155
Hanging push-ups

For time of 8'47"01

As req:

8:02

Deadlift at 225. All sets of DL broken except last. Only last set of HSP broken, all others complete. HSP were against wall and not freestanding.

Daddy needs tomorrow's rest day....

14:15
deads unbroken
hspu's broken-coming along though as it was my second time doing them and i did feel a noticeable improvement

CF WU
13:45
I realy need to work on my HSPU's.

Diane was 2nd workout of day after core strength workout
DL's
75 lbs x 21
65 lbs x 15
65 lbs x 9
Overhead press
15lbs x 21
15lbs x 15
10lbs x 9
Time: 14:33

7:04 sub 185 lbs, sub elevated Push-ups. Finished with 3 sets of hand stand balance work. 1st WOD after arriving in Korea yesterday. Kelly, you're an animal. Awesome work!!

5:46
HSPU were better but still needs lots of work. DLs felt great. Began with a snatch progression, triples up to 115, doubles 135, singles 155. Singles were sloppy but getting a little better.

12:58 - almost two minutes faster than last time. The HSPU's were my best yet but still no where near those on the CF DVD.

17:48 - 225# DL and HSPU with self-assist like in the video

"diane"
DL @ 225# 11+10/8+7/4+5
HSPU 7+7+7/5+5+3+2/3+3+3
time = 8:57
more than 30 sec better than last time.
BW = 166#

185 DL: 21 / 8+7 / 6+3
2x30 Dumbell Press: 11+10 / 8+7 / 9
Time: 9:48

Grip = toast!

9:40

Deadlifts w 225
Handstand P-ups

Quick and dirty.

GRD

I'm stoked. First unabridged Diane:
21-15-9
100kg deadlift
HSPU
(Another first, full range HSPU for the first one or two each set; remainder were partials, but at least we've got a start now.)

Time: 18:07

Now looking forward to next Diane so I can start carving some time off. Yee-haw

-jW

9.38

last time got 8.24 and before that on 9/3 got 10.55
i have improved dramatically on my hspu, that is what took my time down, i can go so much lower now. have not reached standard of nose to floor but getting there! my times can't standardize until then. love it! also nursing a sore shoulder after wrestling the black belt at bjj, learning about omoplatta is fun....sometimes!

Minute slower then last time.
15:43 last time
16:52 today
dealifts 11/10 HSPU 7/5/4/3/2
8/7 4/3/2/2/2/2/1
9 3/3/2/1
I think I need to work on my work to rest ratio. That way I knock more reps out at one time.

Went light; sort of tapering for a backpacking and climbing trip; I'll see how it goes.

Diane Lite
21-15-9 reps of
DL 135 lbs.
DB shoulder press, 2x 30lb.

7:36

BWt = 153

finished with 3 rds of:
8 K2Es
5 OHS 45 lb.
10 good mornings 45 lb.

As Rx'd

14:45.

first time doing all hspu's. even so, feet were against wall, ROM could be better. all deadlift rounds broken.
16:28

BW=206
10:03.49 total
4/9/05=14:55
5/6/05= 8:28.03

10 mins dead.

Deadlifts with 55kg (all I have), HSPU not full ROM.

Today's Diane = 225# DL, 2x45# DBs

Today's time = 8:08

~ 1:50 improvement over previous best.

Deadlift 135lbs
no broken sets

Time 10:26