October 2, 2005

Sunday 051002

9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups

Post time to comments.


Enlarge image

1st CrossFit San Diego Womens' workout.

The Coach Burgener Warm-up [video]

Posted by lauren at October 2, 2005 7:19 PM

Solid WOD and brilliant video...what more could you ask for?

How about a full length DVD?

Comment #1 - Posted by: Troy Archie at October 1, 2005 7:42 PM

Man, it sounds like she's wearing tap shoes...

Comment #2 - Posted by: Troy Archie at October 1, 2005 7:45 PM

Who's the hot thing on the right . . . oh yeah . . . the wife. Good job today ladies.

Comment #3 - Posted by: David B. at October 1, 2005 7:57 PM

looks like a great workout... Love deadlifts.
Watching all the videos lately gets me more excited for Colorado in November. Yeah!

Comment #4 - Posted by: Sue A. at October 1, 2005 8:58 PM

Great job Krista!

Looking good. Keegan is proud of you too.

Comment #5 - Posted by: Ahmik at October 1, 2005 9:02 PM

sorry i missed it ladies!!! i hear it was a good time. i'll be sure to catch you next time...

Comment #6 - Posted by: Megan at October 1, 2005 9:09 PM

Looks like a good one tommorrow!

Comment #7 - Posted by: TimR at October 1, 2005 9:23 PM

11:54 used 185 lbs for DL.(working on form) Ran 1 mile for warm up.

Comment #8 - Posted by: john l at October 1, 2005 10:59 PM

Rest on Sundays, will hit this one Tuesday.

Comment #9 - Posted by: Mike Joyce at October 2, 2005 12:33 AM

This WOD is gonna take Kelly about thirty-four seconds.


Comment #10 - Posted by: Dan Silver at October 2, 2005 12:36 AM

Deadlifts are easily modified with a lighter weight, but what's a good substitute for handstand pushups? I can't do handstands yet, let alone pushups!


Comment #11 - Posted by: ravenvii at October 2, 2005 12:36 AM

The HSPU sub is the standing dumbell press.


Comment #12 - Posted by: Dan Silver at October 2, 2005 12:37 AM

8:40 roughly. forgot to start my watch before i started, but did the last 8 rounds in 7:40.

Comment #13 - Posted by: jeremiah at October 2, 2005 12:44 AM

Formerly posting as Andy S, now that I saw another Andy S on here, I shall go by my full name for easier googling for past WOD's.

HSPU sub: http://www.crossfit.com/cf-video/self-assist-handstand.wmv

The self assited HSPU is the consensus best sub for true full ROM HSPU.

Comment #14 - Posted by: Andy Shirley(Andy S) at October 2, 2005 1:51 AM

Gotta love that stomp. Great video as were the previous lot.


Comment #15 - Posted by: Ally at October 2, 2005 3:16 AM

I'll call this one "Dismantled Diane." Same number of reps and same exercises, completely different rep scheme. I like it. I'll get to it in a few days.

Lately, I have too much time to post, not enough to work out.

Comment #16 - Posted by: Andy Shirley(Andy S) at October 2, 2005 3:34 AM

First wod in nearly 2 weeks...its god to be back!

deadlifts 102.5kg
hspu's mixture of singles, doubles and even some sets of 5!

time 17:59

Comment #17 - Posted by: DavidE at October 2, 2005 4:34 AM

Hi all,
Workout as follows 0725 start time
Lisa {RDL 70 kilosx5 and Press 25 kilosx5}x9. Duration 10:50. Bdw. 59 kilos.

Jon {RDL 110 kilosx5 and PP (my shoulders are fatigued) 55 kilosx5}x10. Duration 11:55. Bdw 80.6 kilos.

Comment #18 - Posted by: Jonathan Jensen at October 2, 2005 4:50 AM

DL: 70#
Sub bar push ups


Comment #19 - Posted by: Scott W. at October 2, 2005 5:43 AM

Took time out from my recent regimen of high rep flat moving to have a go at "Dismantled Diane".

9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups

14:35 compared to 10:33 for my last run with Diane. Think the difference is mainly due to a three week break from CF and Zone together with much stress associated with the training regime mentioned above :p The frequent changes to upside down and back again also added an interesting twist to this WOD.

However, after CFLondon's Muscle-up/Gymnastics session I definitely think my HSPU's were better with a straighter body position and more stable shoulders.
Feels good to be back.

Cheers, kempie

Comment #20 - Posted by: kempie at October 2, 2005 7:20 AM


9rd for time=12.17.43

185# d/l for 5 reps
hspu's assisted against wall 3/4rom

Comment #21 - Posted by: dennyy at October 2, 2005 7:30 AM

5:06 - 225# beltless trap bar deadlifts, nose to floor HSPUs. No broken sets, but moving between exercises made for lots of mini-breaks. Too easy to sneak in extra breathing time....

Day 2 of PMS4!

Comment #22 - Posted by: kelly moore at October 2, 2005 7:39 AM

PS: Threw in a half set of Tabata Something Else in preparation for the Pledge Your Sweat fund-raiser about 10 mins after the WOD.

Pull-ups: 6 - 6 - 6 - 5
Push-ups: 12 - 12 - 12 - 12
Sit-ups: 10 - 10 - 10 - 10 (unanchored)
Squats: 18 - 18 - 18 - 18

Total 183

Managed the pull-ups and press-ups but will do this one more time in a few days and sell it out before increasing rounds.


Comment #23 - Posted by: kempie at October 2, 2005 7:54 AM

Team Ruthless CrossFit Virginia
Jeff T: 3:30:28
Dino: 5:30:22

Comment #24 - Posted by: Dino at October 2, 2005 8:00 AM

Happy Birthday, Michael Joyce!

Comment #25 - Posted by: Coach at October 2, 2005 8:09 AM

16:14 Handstand-push-ups killed me after the 5th round.

Comment #26 - Posted by: bishop at October 2, 2005 8:29 AM

Did this in my brand spanking new weighted vest!

It hurt...

time: 16:32.61

Only a couple of weeks until the longest basic training in the world......BRING IT...

HAPPY BIRTHDAY MIKE! Was awesome to meet you at the cert and train with you mate.

Comment #27 - Posted by: karl at October 2, 2005 8:33 AM


Deadlifts as Rx'd

HSPU were free-standing eccentrics, which added a bit of time, but it was worth it. I made myself get a perfectly balanced handstand on my parallettes before I did the slow lowering portion, full ROM. Needless to say, they took longer and longer as the workout went on, since the handstands got a bit harder to hold steadily before the lowering. Eventual goal, 5 freestanding HSPU, full ROM on parallettes...got a bit to go!

Great workout!

Comment #28 - Posted by: Jesse Woody at October 2, 2005 8:35 AM


Last few sets of HSPU's broken; all back to wall
with minimal assist:)

225 pound Deadlifts unbroken.

BW 162

Comment #29 - Posted by: Mel Jenkins at October 2, 2005 8:47 AM

haven't DL 225 yet... scaled to 55%= 125 lb.
adapted hspu- hands on paralettes, feet on approx. 2 1/2 ft. platform
fun and intense!

Comment #30 - Posted by: Sue A. at October 2, 2005 9:01 AM


225 is pretty close to my max dl. This was tough.

Comment #31 - Posted by: steve72 at October 2, 2005 9:06 AM

Well... multiply Kellys time by a factor of 4 & you have my time @ 19:53 .... But that was all 10,125 #s of DLs as doubles & singles & pauses ,H20 breaks etc
KELLY ...Fantastic job...I had to biing out my heavy duty industrial grade flip-flops for this one

Comment #32 - Posted by: dave k at October 2, 2005 9:15 AM

ME day (as inspired by Coach Rut)
Shoulder Press, Push Press, Push Jerk

Focused on trying to increase the weight each rep. Finally starting to "get" the push jerk, though my stability is poor on it. Set a PR on the jerk of 185#.

Comment #33 - Posted by: Chris Forbis at October 2, 2005 9:17 AM

My calendar just reminded me that tonight CrossFit Live will be on at 9-11pm EST, the guest is none other than Dan John, http://crossfitlive.com/next_guest.php

You can also now listen using iTunes Podcast, check it out here for instructions: http://www.crossfit.com/discus/messages/3499/14149.html

Off now to do the WoD.

Comment #34 - Posted by: Tom Needham at October 2, 2005 9:21 AM

My bad, the show is on at 7pm PST, 10pm EST.

Comment #35 - Posted by: Tom Needham at October 2, 2005 9:22 AM

11:38, using 165# for dl's. HSPUs turned into thrash-ups towards the end.

Leanne S did:
3 rounds of 15 reps 45# power snatch, 400m run, 10 body rows. 13:47.

Comment #36 - Posted by: Steve S at October 2, 2005 9:29 AM

Total Time 16:47
Subbed 85 pound dumbells for barbell deadlifts (sets of 8)
handstand push-ups weren't completely vertical so I did sets of 8 as well

Comment #37 - Posted by: Scott R at October 2, 2005 9:33 AM

as rx'd 6:16

Comment #38 - Posted by: Brent C at October 2, 2005 9:55 AM

As rx 11:57

hspu getting better, still short of nose to the ground but over 1/2 way at least. goal was 9 min.

Comment #39 - Posted by: dan-rockford at October 2, 2005 9:55 AM

7:08 as rx'd. HSPU's devolved from full range on early rounds to very little range of motion by the end.


Comment #40 - Posted by: Ray V. at October 2, 2005 10:05 AM

13:53 - was working out with my kids so I lost rack of rounds I did at least 9 and maybe 11.
DL 135lbs.
HSPU were more like hand stand shrugs. I noticed more stability in the handstand.

Comment #41 - Posted by: Brian Mc at October 2, 2005 10:12 AM


21 even, took time worried about back injury

135 dl 3 sets, then 155 6 sets
HSPU on bars against wall, balance getting better

wu=10 min stair climber

Comment #42 - Posted by: gregev at October 2, 2005 10:29 AM

7:39 as rx'd

Comment #43 - Posted by: OPT at October 2, 2005 10:37 AM

DL 80#
Subbed elevated push ups


Comment #44 - Posted by: Ana Crespo at October 2, 2005 10:47 AM

Looks like my time is the slowest posted thus far:


DLs as rx'ed but HSPU were really highly elevated push ups.

The DLs took a lot out of me and I rested more than I wanted to, but I was worried my form was suffering and I was going to pull out my back if I didn't slow down or drop weight. I elected to slow down.

I'm dreading waking up tomorrow. It's gonna be painful.

Comment #45 - Posted by: Chris C at October 2, 2005 10:49 AM

225 DLs - switched grips each set.
HSPUs - assisted w/ toes on porch railing.

Comment #46 - Posted by: Tom Needham at October 2, 2005 11:02 AM

Got to the gym and forgot the rep prescription. Duh.

Did DL 225 9x10 and assisted HSPU 9x5. Time 15:35.

Doing HSPU as shown in one of the videos. I put a bar in a squat rack about chest high and put my instep on the bar, hands on the floor and start. In reality the movement is a cross between a HSPU and an incline press. I can't get my hands directly under my hips. Not strong enough yet.

Anybody got a better way of doing this other than eccentrics?

Comment #47 - Posted by: John at October 2, 2005 11:03 AM


180#. Assists on HSPUs.

Comment #48 - Posted by: John Elstad at October 2, 2005 11:29 AM

Crossfit Baghdad

Kat: 40kg dl, 15lb db press. 14:45

Steve: 100kg dl, self assisted HSPU on using bar on squat rack. 14:41

Comment #49 - Posted by: Steven N at October 2, 2005 12:09 PM

Worked DL up to 401# 1RM
5min rest
WOD 9:25, RDL's vice DL's
10min rest
1k Row 3:06

Complete kick in the jimmy.

Comment #50 - Posted by: grady mac at October 2, 2005 12:25 PM

5:56 as rx'd

Comment #51 - Posted by: paulw at October 2, 2005 12:34 PM

Subbed 65# barbell presses for HSPU
135# DL

Comment #52 - Posted by: Scott E. at October 2, 2005 12:35 PM


Surprised myself with the time... still feeling under the weather, so paced myself. Deadlifts as prescribed; HSPUs toes to the wall land partial range of motion -1/2- 1/4. Felt good to be back.

Comment #53 - Posted by: Patrick at October 2, 2005 1:09 PM

205# DLs
HSPUs assisted w/ toes on a bar

Comment #54 - Posted by: broot at October 2, 2005 1:13 PM


Surprised myself with the time... still feeling under the weather, so paced myself. Deadlifts as prescribed; HSPUs toes to the wall land partial range of motion -1/2- 1/4. Felt good to be back.

Comment #55 - Posted by: Patrick at October 2, 2005 1:15 PM

8:31 - not used to DL so did with only 90lb to work on form. HSPU were with feet against wall and not full ROM. about 1/2 the HSPUs had to be standing overhead press with two 30 lb dumbells since wall was occupied.

question - some of the other exercises like pull ups with kipping are explosive and fast to get faster times. with deadlifts I was trying to go slow to keep form and not get hurt. do some people actually try to "bounce" and move quick through deadlifts??? i am guessing so by some of the times but am new to this . . .

Comment #56 - Posted by: alan f at October 2, 2005 1:17 PM

185 lb Deadlift. HSPU against wall
15 mins

Comment #57 - Posted by: PeterN at October 2, 2005 1:42 PM

cfwu x3 w/ OH broomstick lunges

focus: tried out various ways to work GHD back extensions and situps. benches work for the situps (just wrap your legs around them) and lat pull seats kind of work for the back extensions (limited ROM).

WOD: 15:50...225# for 6 rounds, then down to 205#. form wasnt perfect (i immediately raise my hips and then basically do a RDL) but its definitley getting better. HSPU were smith machine assisted until the 8th round when i switched to negatives against the wall (couldnt keep my feet ho