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 hooked on the smith machine bar). good stuff.

Comment #58 - Posted by: ediddy at October 2, 2005 1:49 PM

9:38 as Rx'd

Motivated today after watching the new UFC 52 DVD last night. It was awesome to see John Hackleman on there!! The Matt Hughes/Frank Trigg match was truly a lesson in hangin tough. Errr.

Comment #59 - Posted by: Mulcahy at October 2, 2005 1:52 PM

~14:00...subbed 205lb DLs, and assisted HSPUs...goal was 15:00 due to recent performance so i'm happy with it

Comment #60 - Posted by: ChrisNelson at October 2, 2005 1:56 PM

Todays workout:

8 mile run
7 rounds of today's wod - 103lbs, handstand pushups except one round only had three (only did 7 rounds cause my bad foot started acting up - should have worn shoes on the deadlifts)
tons of abmat play

Comment #61 - Posted by: Beth at October 2, 2005 2:04 PM


First time using 225# on a diane derivative. What fun.

Comment #62 - Posted by: brendan melville at October 2, 2005 2:29 PM

CFWU x 3
3 rounds used 105lbs
6 rounds used 95lbs
All HSPU against wall, very shallow dips
Push press with 15lb dumbbells 25 reps
L sit practice

Comment #63 - Posted by: Krista J. at October 2, 2005 2:35 PM

11:38 225lb DL w/self-assisted HSPU

Comment #64 - Posted by: Sully at October 2, 2005 2:43 PM


175# DL's. HSPU against the wall for balance, forehead to floor. 09:40.

Kept the weight light and the WOD slow and methodical in an effort to build my injured lumbar area back up to previous specs. I hope to, one day, be able to pull 225# again for reps, inevitably re-injure myself, and go through another six-month deadlift ban.



Comment #65 - Posted by: Dan Silver at October 2, 2005 2:56 PM


HSPUs against the wall, down to either a 3 inch or 1.5 inch pad.
225 lb DL.

Comment #66 - Posted by: Paul Si at October 2, 2005 2:58 PM

sub'd 50# db press for HSPU (shoulder still acting up)


Comment #67 - Posted by: Rick510 at October 2, 2005 3:03 PM

Just read the CFJ and the artical on uncle rabdo brings the on going problem of over extention of the individuals physical prowless in to light again.Rabdo is a muscle injury that is so great the myoglogin is released into the blood stream at such large volumes that the kidney is overwhelmed.Thus shutting down renal funtion. Renal funtion and life go hand in hand. This can be prevented with hydration, lots and lots of it.Excerise in moderation. Superman has kriptonite, we have CrossFit. Till next time.

Comment #68 - Posted by: marc stoner at October 2, 2005 3:03 PM


Only had 205# for DL around the house
HSPU's self assisted like cf video

Comment #69 - Posted by: Chrispy at October 2, 2005 3:07 PM

-225 lb DL
-95 lb overhead press
-Time: 12:21

-80 lb DL
-40 lb push press
-Time: 18:52

Followed by handstand practice.

Comment #70 - Posted by: David B. at October 2, 2005 3:09 PM

Trying to come back after rotator cuff and hamstring injuries. Really chopping these things down. Did 135dl pushups lost track of time. 3 hours later my HR is still up.

Comment #71 - Posted by: Chris H. at October 2, 2005 3:20 PM

Didn't time myself. Did 135 for my first-time-ever deadlifts (working on form). Did 115 military press for handstands (should have done standing dumbell press)

Comment #72 - Posted by: Phill G. at October 2, 2005 3:55 PM

15:09 as Rx'd
HSPU against wall for balance


Comment #73 - Posted by: Jeremy at October 2, 2005 4:02 PM

Wow I'm slow today.


Did DLs @ 75x3, 95x3, 115x3

First time doing DLs, was working on form, then finished and realized my form that I was practicing was wrong. Will do better next time. The form I was using was face forward, back extended, knees bent, lift with knees until bar is at knees and then extend back. Realize now that is an injury waiting to happen.

HSPUs subbed for:
30sec handstand x 3
20sec handstand x 3
10sec handstand x 3

Comment #74 - Posted by: Byron D. at October 2, 2005 4:15 PM

Just got sent to Key Largo for a job. Upon arriving, I found that the only place w/weights is closed today. Thought I would just let my shoulders rest and do a run.... Then I found a stack of 50ton shackles(weighed them at 45lbs a piece). Took 4 of them and used a 5' aluminium dowl(20lbs) for a bar. Worked pretty good, trying to make sure the shackles didn't fall off added to it.
HSPU's were done w/my feet on top of an aircompressor about 5' tall instead of a Smith machine.
Enjoyed this one! I liked having to use what I could get my hands on.

3 mile run
WOD :10::32

Comment #75 - Posted by: DJ at October 2, 2005 4:44 PM

Did 9/23/05 WOD today (10/20/30 box jumps, HSPU (sub holds), burpees, PU)

Comment #76 - Posted by: Seb at October 2, 2005 4:57 PM

Joe: 6:29 as Rxd
Jason: 8:22 as Rxd
Ruby: 9:17 (65# DL and 25# shoulder press)

Comment #77 - Posted by: Joe M. at October 2, 2005 5:06 PM


195lbs deadlift
HSPU w/ toes on wall

Comment #78 - Posted by: Chuck Pelowski at October 2, 2005 5:20 PM

175# deads.

Warmed up with clubs: 15x12/12 2 hand mills, 35x6/6 2 hand mills.

Finished with swiss ball flyes: 30x12, 35x12, 40x12, 45x10, 50x7

Comment #79 - Posted by: Lynne Pitts at October 2, 2005 5:32 PM

6 minutes flat, with 140lbs deadlift and 60-80 degree push-ups.

Comment #80 - Posted by: David Knutzen at October 2, 2005 5:38 PM

24:21 (I thought about not posting after seeing everyone else's times but what the hell. Posting might provide inspiration to work harder)

Used 225lbs for deadlift. All sets unbroken.

At the beginning of the first few rounds I wasted some time trying to kick into a handstand but could not do it. Ended up having to turn around and sort of walk myself up the wall into a highly elevated pushup. Getting into position took more time and effort than performing the pushups which I'll have to admit were not very deep.

Took too much breathing time on this one. Lots of room for improvement.

Did a couple of short L-sits to finish off.

Comment #81 - Posted by: DaNewf at October 2, 2005 5:38 PM


Subbed 185 for dl's.
HSPU's half-way down.


Comment #82 - Posted by: kevindhodges at October 2, 2005 5:56 PM

800 run
CFwu then:
8:57 Ouch. Over 1/2 ROM now on all the HSPU's; noticeable improvement!
800 run

Comment #83 - Posted by: Steve HB at October 2, 2005 5:57 PM

Substituted 50# thrusters for HSPU-could not get the HSPU's today.
DL- 225#

Comment #84 - Posted by: Skip at October 2, 2005 6:34 PM

8:49 with 245 dl

Comment #85 - Posted by: T.Rain at October 2, 2005 6:40 PM

as Rx'd

Leo 5:45

Jason 6:14

Comment #86 - Posted by: Jason at October 2, 2005 6:43 PM

9 rounds for time of:
225 (102.5Kg) pound Deadlift, 5 reps
5 Handstand push-ups (assisted `ala video)


Comment #87 - Posted by: Scott McAndrews at October 2, 2005 7:02 PM


95# DL
HSPU- against wall, small pulses

Comment #88 - Posted by: emily h. at October 2, 2005 7:07 PM

I was out of town did not have computer access would have loved this workout. Instead did:

OHS 135/155/175/185x3,4,3PRs/155x5,5,5,5,5,5,5,5,5,5 really stresses wrists (actually all of my Oly work does, but I'm old)
pullups 100 reps for time did in 5:55

I hope to be able to get this workout in tomorrow and post late

Comment #89 - Posted by: craigv bwt 185 at October 2, 2005 7:11 PM

Sick over the weekend so first workout back
CFWU sub'd push ups for pull ups and box jumps for dips
PR on Dl is 200Lbs so i sacales it down a little

9 rounds for time
60kg/132lbs DL, 5 reps
5 wall assisted HSPU
Time 10:49

Finished with pull up and bench press practice only 20kg bar ( first time BP since busting shoulder), still not feeling right with this lift

Comment #90 - Posted by: Fi at October 2, 2005 7:19 PM

assisted HSPU on bar of smith machine.
took a little more time on the DL as I have messed up my back before doing them too fast and didn't want to lower the weight.

Comment #91 - Posted by: Trevor at October 2, 2005 7:42 PM

body weight 183#
deadlift 300#
all else as perscribed 10:32

Comment #92 - Posted by: PFEIFER at October 2, 2005 8:38 PM

Holy neuroendecrine response, batman!

DLs done at 155# (bodyweight)
HSPUs done against wall, forehead to floor.

Comment #93 - Posted by: SethO at October 2, 2005 8:45 PM

BW 160

Used 205 for DLs. HSPUs against wall, descent to nose.

Time: 12:54.

Comment #94 - Posted by: masterpayne at October 2, 2005 8:46 PM

paresh: 9:10 as rx'd
hunter:9:35 185 deadlift and 45lb standing presses

Comment #95 - Posted by: paresh and hunter at October 2, 2005 9:17 PM

bw=205. WOD as Rx'd. 8 rounds in 11:50. Gym closing at 9pm so had to cut it short.

Comment #96 - Posted by: joe at October 2, 2005 9:28 PM


With 155 lb deadlifts

HSPU were mostly singles, but mostly full range (forehead to ground, can't get nose to ground yet).

The last 2 workouts have done a good job at targeting my weaknesses. I am hurting.

Comment #97 - Posted by: Ahmik at October 2, 2005 9:49 PM

14:10 as Rx'd.

Comment #98 - Posted by: mw at October 2, 2005 11:02 PM

14:39 with 225# DL and HSPU to about half-depth (or less, shoulders shot from yesterday) against wall or assisted to full depth with feet up on bar.

Comment #99 - Posted by: Sam L at October 2, 2005 11:06 PM

Crossfit Tikrit:
mfbunch: 10:50
mods: weight by sets: 135, 155, 165, 175 for remaining sets
finished with 2x50 sit-ups unanchored, 2 suicide/shuttle sprints on basketball court (still can't get over a full wooden basketball court in a combat zone!)
joey d: 10:45
same mods, same finish for workout, I think he nearly met pukie on the suicides
one substitute for handstand push-ups I like is the pike push-up with feet on 20" or higher support, progress by raising foot support which increases the load and closely approximates the muscle groups used in the hand stand push-up

Comment #100 - Posted by: mfbunch at October 2, 2005 11:15 PM


DL about 110#, and HSPUs with a range of motion of about 3 inches. There's nowhere for me to self-assisted ones, so I'll have to just keep trying the real thing till I get it.

Comment #101 - Posted by: Hilary at October 2, 2005 11:23 PM

Injured tendon in hand on Friday while rock climbing, so no pulling for awhile.

9 rounds/5 reps of:
Back squat, ass-to-calves, 205#
Weighted dips, 70#

Time: 25:53

Comment #102 - Posted by: Gary Yetter at October 2, 2005 11:37 PM

time: 13:23
225lbs for deads
hspu are getting better but were not full ROM

Comment #103 - Posted by: Stephen R at October 3, 2005 12:58 AM

as rx'd



Comment #104 - Posted by: janjeffrey at October 3, 2005 2:06 AM

Deadlift 80kg, Barbell press 40kg, 15 minutes flat.

Comment #105 - Posted by: Matthew Townsend at October 3, 2005 3:46 AM

7:49. 75# DLs which is light because my lower back is still screaming at me from Saturday's wod. HSPUs were supported by a racked bar. Ended with L-sit practice (15 sec, 17 sec, 13 sec) and hollow rocks.

Comment #106 - Posted by: Norma at October 3, 2005 4:18 AM

8:22 w/ 225lbs DL & assisted HSPU with nose touching the ground.

Assisted HSPU were too easy yet unassisted are a joke. I'll use paralettes next time.

Comment #107 - Posted by: Troy Archie at October 3, 2005 6:24 AM

My cycling club had its annual century ride (Lehigh Wheelmen Gap Gallop), so did that instead of WOD.

100 miles in 6:14:27. Will rest tomorrow and make up today's WOD during Tuesday's rest day.

Comment #108 - Posted by: McMule at October 3, 2005 9:18 AM

as rx'd 10:26 unbroken. bw 165#.
First 3 sets of dl's seemed harder than last 6
Did a day late due to illness

Comment #109 - Posted by: Jim at October 3, 2005 9:53 AM


Comment #110 - Posted by: Kris at October 3, 2005 10:05 AM

As rx'd 9:32

Comment #111 - Posted by: pwoodruff at October 3, 2005 10:11 AM

11:15, 80kg dl, hspu assisted

Comment #112 - Posted by: StephenT at October 3, 2005 10:27 AM

Late post:
8:17 as rx'd

Comment #113 - Posted by: Eric2 at October 3, 2005 11:09 AM

11:00 as rx'd

Started with cfwu x3. Finished up with Pullup & Dip work.

Comment #114 - Posted by: Bob Cornute at October 3, 2005 11:20 AM

Executed the WoD in 17:00 with:
- 185 then 225lbs sets 5-9.
- Assisted HSPUs.
- Additional deadlift effort, OHS effort and abmat sit-ups.

Comment #115 - Posted by: Brand at October 3, 2005 2:10 PM

9:37... a day late.

assisted hspu

Comment #116 - Posted by: Sandy S at October 3, 2005 2:43 PM

Did this one a day late.

13:57 as prescribed, though about 15% of the HSPU were just negatives as my arms sort of folded 3/4 of the way through. I'm pretty happy with this result given that my body weight is now 155#, making sets of 225# DLs somewhat challenging.

Comment #117 - Posted by: TK at October 3, 2005 4:40 PM

modified: deadlifts were 55x1, 75x4, 95x3, 100x1
don't own any dumbells and didn't want to unload the barbell every round so used some old car axles for presses. They weighed in at 13.6# ea.

Comment #118 - Posted by: Corinne at October 3, 2005 5:05 PM

modified: only had 215 for deads, did an extra rep each round for penance.

215lb deadlift (x5)
HSPU (x5)

9 rounds


HSPU were almost head to floor first round, rest were negatives 3" below hands.

Comment #119 - Posted by: J Jones at October 3, 2005 11:52 PM

warmup 1 mile 4% 7mph
WOD 18:33 DL as rx'd, HSPU against a wall, small ROM
practice front squat form

Comment #120 - Posted by: Trent at October 4, 2005 6:14 AM

As Rx'd - 13:10

Comment #121 - Posted by: dev at October 4, 2005 6:21 AM

9 min As Rxed

Comment #122 - Posted by: Travis Braddock at October 4, 2005 7:15 AM

17:26 as spec'd

Comment #123 - Posted by: james at October 4, 2005 7:55 AM

oops, I meant I did

215 lbs x (6)
HSPUs x (5)

Comment #124 - Posted by: J Jones at October 4, 2005 8:30 AM

DL's were 195#
HSPU were against the smith machine.
Time was 11:08.

Gotta keep the form on my DL's, especially on the way down.

Comment #125 - Posted by: Rico at October 4, 2005 10:12 AM

10:52 with HSPU's performed "to the face" with toes on a bar at about 5 feet off the ground.

Comment #126 - Posted by: B_white at October 4, 2005 11:05 AM

Thayer: 11:35 as prescried with 67lb deadlift
Talissa: 9:48 as prescribed with 67lb deadlift

Comment #127 - Posted by: Dublin Duo at October 4, 2005 12:02 PM

"Fractured Diane"
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups (supported)
last Diane was 10:04

Done a day after the Shovels, so back not exactly 100%!

Comment #128 - Posted by: jdg at October 4, 2005 12:07 PM

225 LBS. DL

Comment #129 - Posted by: monte at October 4, 2005 1:44 PM

Was a little concerned with the weight for the DLs since my last experience with them was riddled with poor form and a sore (not in a good way) back. Apparently some things I read and heard really helped out 'cause they felt strong and now my whole body is sore in a good way.

The HSPUs were done with feet on about 4.5 ft object and body and arms straight up and down.


Comment #130 - Posted by: robp at October 4, 2005 3:08 PM

wod as prescribed:
9 rounds
deadlift 5 x 225#
time = 7:54

BW = 165#. nothing broken. HSPU elevated on 25# plates.
faster than my "diane" time - the breaks helped.

weighted pullups +50# 5 x 5
rack jerks 3x135#/1x155#/2x1x185#/2x1x205#
OH squat 5x135#/5x155#/5x165#

Comment #131 - Posted by: JC at October 4, 2005 3:26 PM

9 sets of:
DL #225 x 5
HSPU Assisted (bands)x5 in - 9:45
Bands were a big help.

Comment #132 - Posted by: Rick Ihrie at October 4, 2005 3:37 PM

As Rx'd

Comment #133 - Posted by: Jeff at October 4, 2005 4:12 PM

did this on mon.
19:00 as rx'd

Comment #134 - Posted by: R.S.M. at October 4, 2005 7:24 PM

11:26 as rxd

Comment #135 - Posted by: Maurice at October 4, 2005 8:08 PM

A few days late. 7:53.

Comment #136 - Posted by: Wilk at October 4, 2005 9:36 PM

9 minutes

Still doing 1/2 days so was 5 rounds instead of 9. Had to drop to 205lb's instead of 225 though and hspu were assisted.

Comment #137 - Posted by: Erik_b at October 4, 2005 9:45 PM


First deadlifts ever - started at 45 then 50kg (90%BW). 10th round @60kg felt just fine, all unbroken sets but renewing grip at each touch down.

"Variably self-assisted" HSPUs (more or less assistance from feet locked in support overhead, just enough) unbroken except 1 set.

Comment #138 - Posted by: JefM at October 5, 2005 1:05 AM

9 sets of:
DL #225 x 5

14.00 exactly

Hspu were only negatives after the first few sets

Comment #139 - Posted by: Tim 'crack' Hulbert at October 5, 2005 1:16 AM

Double WOD day. Did the 051001 WOD earlier in the morning and this WOD in the evening, so I am back on track.


HSPU against a wall for support. Still not great ROM, but getting a little better I think. Need to get practicing on the handstands so that I can do this freestyle someday.

Comment #140 - Posted by: EMelton at October 5, 2005 7:02 AM


Comment #141 - Posted by: Court at October 5, 2005 8:33 AM

John 5:21
mazz 5:56 185 Deadlift
Jackie 9:12
Matt 9:51 185 Deadlift

John and Jackie both as required.

Comment #142 - Posted by: J Ross at October 5, 2005 9:52 AM

as rx'd


much slower than regular Fran...due to more transitions?

Then 1 round of FGB for a score of 113.

Comment #143 - Posted by: Kramer at October 5, 2005 2:00 PM


remembered how to deadlift on round 6, last 3 rounds felt good

Comment #144 - Posted by: Jerry Hill at October 5, 2005 4:18 PM


Comment #145 - Posted by: CDT at October 5, 2005 6:51 PM

16:15 as rx'd. HSPU feet on a pillar/wall.

Comment #146 - Posted by: marshall at October 6, 2005 5:19 AM

5x 185 lb. DL
5x HSPUs assisted by feet up on Smith machine bar for 5 rounds; then lost machine and used a pair of 35 lb. DBs for shoulder presses to finish out the 9 rounds


was DLing my 185 next to a guy benching about 275 for reps in the Smith machine; funny, sort of.
the DB presses felt harder than the assisted HSPUs--must have been doing those with too much hip help?
BWt = 152

Comment #147 - Posted by: Rene' at October 6, 2005 4:02 PM

Did dumbbell overhead press as a sub for HSPU. Managed to get four sets into the workout before I threw my back out on DL's with 225 -- which really sucks, because it used to be part of my warm-up cycle.

It's what I get for trying to rush through a set, paying attention to time instead of form. I'll chalk it up to a lesson learned.

Comment #148 - Posted by: Northcott at October 6, 2005 4:10 PM
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