Lookin' like happy campers.

Yep, it always ends up the same -- head in hands or head in the p'bucket.

Good going guys and good job Steve & Dan!

marianne

Two American kids growin' up...in the heartland.

USA Rugby needs Crossfit!!!

3:41 - 225# beltless trap bar deadlifts, HSPUs nose to carpet. Very short break on second set of deads at 8/7. No other breaks, but my HSPUs were close. My triceps and shoulders are feeling the effects of today's thruster WOD.

I'm very pleased with my time; my neck, elbow and wrist joints have been feeling achy all day and doing this WOD in my apartment required that I had to lower the trap bar gently each rep to avoid waking any of my neighbors at 11pm on a Sunday night.

I have to admit Diane is my favorite of the girls...

Nice time kelly.
Getting ready to go do the WOD, needed some motivation and you surely gave it to me.

kelly your hard core

Because of the time difference, I thought for sure I would be posting before anyone. I see now I was wrong. Of course, now I have to post my time right below Kelly "I'm a semi-inavlid old woman with a broken toe but I can still PT you to death" Moore. Again humbled, I post the following:

14:25, as rx'd (*almost)
21 reps - 10-10-1 DL, 10-6-5 hspu's (facing wall)
15 reps - 7-7-1 DL, 7-4-3-1 hspu's (back to wall)
9 dl, 5-4 hspu's (1/2 each way)
Finished w/ lt 1/4 mile jog.

*All DL's with 205. I think I could have done 225, but I'm still a little leery about my back. It's a little tweaked on the rt side. I also wanted the cardio benefit of being able to push through, rather than doing a bunch of 3-4 rep sets. HSPU's w/ back to wall were definitely the limiting factor.

Kelly, you are the shizzle.

I think that you could drop the weights after each rep and none of your neighbors would DARE to say anything to you, Kelly.

Kelly,

Would you be interested in filming any of your WODs and posting them? I can't convince any of my non-CF buddies (that I'm trying to recruit) that people like you actually exist. I think they are extremely averse to the idea that someone like you could so thoroughly embarass them in the gym.

I'll have to remember not to go out of town the weekend before a competition next time!

Just got back from Puerto Rico Sunday night, and my WOD sucked this morning. But I'm confident I'll be ready for my first crossfit challenge on Friday!

Modified Diane as follows:
21-15-9
135# deadlifts, push presses

Followed up WOD with 2 sets of 10 of HSPU...Dino, you weren't looking.

Then a few sets of 10 Sumo High Pulls, and box jumps. Personally, I rather do the box jumps during FGB, when you are not into FGB it's a lot more difficult to get on that box cold.

Crossfit Virginia
Team Ruthless
Challenge, Friday Dec 2nd @ 2000 hrs (8:00pm)

Wow, Kelly I had to make a name for myself in honor of that time!

I had a horrible headache through the whole first set, which felt like it was caused by over-tensing my neck...that made the HSPU's a bit hard, but subsequent sets were OK.

11:12 as Rx'd

10:22

-205 lb DL's
-Self-assisted HSPU

15:18
90K x 5, 80K x 16 HSPU 21
80K x 15 HSPU 15
80Kx 9 HSPU 9
Lucky if HSPU`s were half down, most were 1/4
Grip is a real weak point.

Are handstand pushups done with your back to the wall or is it the opposite?

11/28/05

My time was 4:41 for todays workout... craig greene

11/28/05

My time was 4:41 for todays workout... craig greene

CFWU x 3
8:47 w/185# DL, BW 163

Grim - back to wall

Very tired after the last two days, so I didn't have it in me to push . . . just happy to get through it as Rx'd

21:30

Steve HB, what do you mean grim?
Like this perhaps?
27:00
#140 DL unbroken sets
HSPU all negatives, kicking back up each time, broken sets (took about 25 of the 27 minutes)

5:30
225 DL
Assisted HSPU, nose to the floor, but feet hooked on a bar.

cfwux2

"DIANE"= 8.10.08
D/L 185# 21-15-9
HSPU'S unbroken 3/4rom
d/l 14-7 8-7 9
1)2.44.66
2)3.05.94
3)2.17.96

After first 10 DL's, had to back off to 200#. Hammies wouldn't have it.
23:59

6:05 as rx'd.

1:08 improvement since last "Diane."

Ray

Body Weight ~140 pounds
225 on the DL
11:04

Team Mosul(Splinter Group)
as rx'ed
Matt H: 6:50
Matt W: 8:10
Chris C: 8:25

All HSPUs were with us holding each other's legs vertical. Once again our new guy (Mike) made us look bad. One more time and he's outside the circle.

Hebrews 12:12

"Diane" modified with 45lb dumbbell thrusters in place of HSPU.. 14min

thanks
Josh

11:40 as prescribed.

175lbs deadlift
HSPU with legs bent over bar

19:03

I'm posting this because I know Mikki won't. Last year at this time she was doing sets of 3-5 pull ups. Yesterday for Eugene's Bday challenge a single set of 29.

I only weigh 105 - what weight should I DL ? NO WAY can I ever do 225!!!

41 yo male 188 lbs
DL 225
HSPU 3/4 to 1/2
5:51

6:39

Used a trap bar for deadlifts, which were the easy part.

Handstand pushups were nose to floor, but heavily broken.

Shari,

I read somewhere that the WODs are designed with a typical 185# man in mind. When facing WODs like this one, I usually recommend to diminuitive CrossFitters that they subtract their weight from 185, then subtract that number from the rx'ed weight. That's how much you should do on the WOD, which in this case would mean 145#. Some might disagree with me on the ratio apsect of it, but I find it's an easy math solution. I like to keep it simple since I have the math skills of a third grader.

Of course, be careful saying, "No way could I ever" do such and such. Before I started CF I would have said "No way could I ever" to most of the WODs. You'll amaze yourself at what you can do when you safely push your limits. One day you will be able to DL 225#.

Feeling under the weather. Just spent weekend getting over head cold. Did a "lite version"

sets of 15,10.5
Deadlift 225lbs dead stop at bottom
HSPU 1/2 ROM or better

12'42"

I am just starting crossfit and am still recovering from a nasty cold, so I took it easy - very easy, even for me.
*modified to 135lbs DL and 30lbs military press
BW~180 (I think)
Time=13min

Finished in 8:15
Subbed 225 lbs for 185 lbs.

Diane as RX'd---5:08

Kelly-amazing-wow

great work Mikki!!

135#
piked HSPU
7:20

as rx'd 4:52

Hi all,
Workout as follows
{Rope jumpx50, Barrel jump (31.75")x10, RJx50, Pull-upx15, RJx50, Bar dip (bar suspended from straps)x10, RJx50, and DB swing (Two 25# DB's) x20}x4.
Duration 19:45.
weights tomorrow...

As rx'd but very broken up, about 4 sets per round.
20:33
Next time I think I'll scale it down a bit, btw 155#.

MikeyH(Team Mosul:Splinter Group)
BW:195
225lbs DL
6:45

Thanks for the compliment ChrisC but don't let Chris fool you. He is motivated and dedicated to his training. By the way he smoked my bags on Murph. I can't lift my arms!

12:10
All sets of hspus broken. First set of dls were also broken.
This is the hardest girl for me. I suck at hspus.

sub'd 185 lb DLs.
HSPU heels to wall, full ROM

18:10.

3 minutes slower than last time.

wow. that was disappointing. i was dead today. no grip, no wind, no power. I'll be taking a break for the next 6 WODs by cutting the volume in half.

it's time to recover.

Total time: 4:39

R1: 1:21, 0:41; total: 2:02
R2: 1:06, 0:27; total: 1:33
R3: 0:45, 0:19; total: 1:04

Subbed PUs on a 55" raised platform for HSPU. Used parallettes, nose almost to floor on PUs, too.

All DLs broken: 12-9, 9-6, 6-3
All PUs unbroken.

Felt pretty strong on the PUs, so i think HSPUs might actually be a possibility for the next time they make an appearance in a WoD.

4:16

HSPU were assisted

about 12 minutes

had to walk to another room for the HSPU, then back. so probably would have been under 10. and also, my gym needs some olympic weights so i can actually drop them on the floor rather than having to gently place the metal weights down. That would save some time too. But felt good and a little upset at myself that i slacked off over the holiday. but i just gotta get back on the horse. cheers all.

11:25
DL broken up
hspu - assisted on smith machine

5:59

~10 min.
sub'd 2x45# DBs

About 2 min slower that last outing.

DL 185#
75# push press vice hspu
8:29

80kg deadlift

time: 5.09

Mikki,

That is seriously awesome! Rachel says you're her hero (well, after Kelly of course! ;-P)

3:54 as rx'd
broke 2nd set of deads at 9 otherwise non broken an both deads and hspus

18:52

21-15-9
135# Sumo dead-high pull
120# barbell thrusters

135# is all i have at home. need to invest

Baz

7:10 but broken

Diane broke me,
165# 45yrs
rd1 225 dl (8/5/5/7)(4:35) hspu 12/5/4 (2:40)
pulled a muscle in my back so scaled down second round
rd2 205x2, 185 5/8(6:02) hspu 11/4(2:02)
rd3 185x9 (1:16) hspu 9 (:35)

now my back hurts. Hope it heals by Weds!!!
time 17:10

Ever closer to the Diane as Rx'd
"Diane"
21-15-9 reps of:
225# Deadlift
Handstand push-ups (only last 6 reps were supported!)
TOTAL TIME=17:56 (6:50/6:22/4:43)
previous, all HSPU were supported.

Diane
as written
4:50

After
seated dumbbell military press
6 sets of 3
45lbs
1 min in between

Straight leg deadlift
6 sets of 3
275lbs
1 min in between

Steveo

8:28 (PR)
81lbs (used 15kg plates)pr on weight, last time tried 75lbs, and had to go down 65lbs to finish.

HSPU against a wall, head still not to ground

Practiced full hspu hooking feet over parallel bars.

12:21 with 225# DL and combination of HSPU against wall to about 1/3 depth and self-assist with feet up on bar of Smith machine. Time includes some twit from the gym bothering me because people were complaining about me dropping weights. I wasn't even dropping the bar, just setting it down rather heavily, but I guess I was interfering with their no-sweat workouts. I need to get bumper plates so I can quit that stupid gym.

BW - 175

21-15-9 reps of 185# DL
Supported and angled HSPU

8:42

5:53
Way faster than last time,but HSPU still had minimal range of motion.

15:11.6

225lbs dl
hspu: wall/assisted on bar

7:55 with 110kg for Deads. Aaron, my son BW 74lbs, did Deads with 32kg kettlebell. His time was 7:07. Makes me proud!

House
BWT:245
4:28

Utah
BWT:188
2:33

All as Rxd.....TFC

10:00
DLs at 205.

Unable to do this one today... rowed 5k. :19::28, a 13 second improvement. I think that I can realistically get sub 19 next time.

felt really drained today

10:54

I am a 39 year old Sheriff's Deputy out of Shelby County Alabama and this is my 2nd week of crossfit workouts. I am 5'10" and around 210 lbs and have been an avid weightlifter for about 25 years. I have been getting burnt out doing the same stuff for so long that I was ready to give it up. A co-worker told me about crossfit, and looking at the wod's I didn't think that it would amount to much. Boy was I sadly mistaken. dl-21,15,9; hspu-21,15,9;did all reps each set. hspu-assisted(very tough), no stop watch, approx. time;15min. I am addicted. Reebs.

weight was 225# on dl's. Can't wait for new week.

6:01 with 185 lbs. Sub elevated push ups for hspu. Worked in 4 sets of hand stands following to work on balance.

Executed the WoD in 25:00 @ 225lbs. Very slow due to loss of grip and required interstitial rest periods.
-All sets broken
-Last DL set done @ 225 x5, 205 x4.
-Assisted HSPUs for time and convenience.
-Additional GTG: cleans, med-ball sit-ups, back extensions, generalised stretching.

Finished in 8:40...

WOD-8:36
All of my hspu were broken badly. I really, really need to work on them. I think next time I will do push presses instead with half or three quarters of my body weight.

dang...12:03 all sets broken and HSPU weren't down all the way. I did Murph yesterday, then had to move my 61 cartons of hardwood flooring from in my garage to inside the different rooms in the house...so I did 115# on the deadlift...still hurting :D

Diane = Death of Calluses

As RX'ed 8:43

DL's w/ 225 lbs
21 Set: Unbroken
15 Set: 10, 5
9 Set: 5, 4

HSPU (Assisted on bar, nose to floor): Unbroken

as rx'd 9:55.

bw 188lbs.

13.:46 modified.

155 lb DL
first third of each set or HSPU normal, second 2 thirds assisted with feet hooked on parallel bars.

1st Diane
6:55
160#DL, assisted HSPUs

I have been hooked on cfit since Feb 05
Awesome WO, I talked a friend into trying a WOD which he said the work out was going to be to easy and he would stay and do his work out after WOD. He was awakened to be not up to speed to a crossfit standard as was I when I started. I am in the best shape of my life and I am 39....

15:15
225 deads
HSPU on against wall
deads:15,6 HSPU: 16,5
Deads 10,5 HSPU: 12,3
deads: 9 HSPU:9

I beat my last time by 3 min yahoo!
ROD

3:44 as rx'd

-Wood

Diane (very) Lite:
subbed DL 155 lb., DB presses with 25 lb. DBs

8:58

then did 5 slow rounds of Cindy

trying to start back up after a cold followed by a wrist injury followed by a back injury, which I somehow got running since I couldn't lift b/c of the wrist; feeling detrained and weak but glad to start again.

BWt = 154

11.10 as rxed
slower than last time, deeper on hspu's

So after months of just lurking and trying a workout or two, I've decided to "try" and stay on CF for an extended period.. my schedule should allow to do this for at least a few months..
God bless Diane..

Dead Lifts @ 185 lbs (did I mention I havent been to the gym in two months either)

I found the HSPU very awkward, but I still did them.

21-15-9 in 11:00 minutes.

Rx 7:08 close but not quite perfect hspu on wall. MArkedly better than ever before.

"Diane" modified with dipsin place of HSPU = 25 minutes.

This is only my 4th or 5th WOD and this Crossfit is amazing. It's hard for a novice like me but I'm willing to work on it. It's very exciting.

PS. I'm fighting off Pukie as we speak.

OMG.

This is my first official crossfit workout.....I'm nearly dead. I'm a pretty "fit" guy...or so I thought. I felt like I'd never worked out before during this session.

OK:
185# very broken 21-15-9
against wall, VERY broken 21-15-9

in a mere 30:45 minutes.

HELP!

Tell me this gets better (ie performance....the soreness is kinda nice).

Looking forward to more workouts.

145 lbs deadlift, hooked my feet on smith bar for pushups. 13:36 mins

7:49. Exactly the same as last time! Used more weight for DLs - 111 pounds (2x15kg plates). HSPUs were with feet up 48". They were a little too easy so I need to look into the next step in HSPU progression (walking feet up further up wall?).

Glad to be back from vacation. Sad I missed Murph and the Matt G. 1600. Tariq and I got creative with vacation wods which are posted on their respective days.

5:18

Deadlift 225lb
21 Unbroken
10-5 Broken
9 Unbroken
HSPU I found difficult and had to modify a bit but it still felt good, as good as suffering can feel I guess.

11:22

205 pound Deadlifts

HSPU's done with feet on stairs; I normally do
HSPU's back to wall, fully vertical but I did
Murph yesterday and my shoulders and triceps
are smoked.

15-10-5

185-dl 95-push press

More than 20 mins. Sets of 5 for the most part but reset on each DL to try and concentrate on good form.

Felt a bit off today. Most likely due to the scandalous consumption of a fair bit of single malt scotch last night.

Jen:
21-15-9 DL@75 & Pushups

Paul
21-15-9 DL@185 & Pushups at 60 degrees with support.

My first date with Diane.

6:50

DL - 135lbs, very broken. Still nervous about doing the motion correctly.

HSPU - Unbroken. Done on the cross bar of the Sqt Rack

BWt: 165

135# Dead lifts
HSPU with feet high on a ladder

19:04

Livestrong!

shoulders smoked after yesterday
deadlift as rx'd
did db presses 90#
23 min 20 min on elliptical

RepsxDLxMP
21x225x25
15x135x25
9x135x25

Bad form hurt knee during first set had to lower weight a lot.

As RX'd
17:23

Asthma slowed me down some.

8:23.
205 lb for dl. Only partials for HSPUs.

5:35 workout #2 second set of DL broken. Crusher

Group Moffett completed "MURPH" WOD today. We cut 14 minutes off the time compared to the first time we attempted "MURPH."

Run 1-mile
100 pullups
200 pushups
300 squats
Run 1-mile

Total time of: 1:01:46

Body weight at workout time 171#
DL weight 178#
HSPU self assisted on smith machine(bar was shoulder height.
Workout time was 14 minutes flat. DL form really suffered on the last set.

I don't have the weights to do this WOD, so I'm doing the combo WOD that someone special put together for me: squats, lunges, push-ups, and abs.

Had to skip today due to back injury from yesterday's WOD.

Reebs,

Congrats on joining CrossFit. I have been into the CF WOD's since I got back from Iraq. I have been really impressed with the change in my physique and strength. Check some of the previous workouts on the calendar on the main page. There are some real killers out there. Also, watch out for Kelly Moore. She is an animal. I have never seen such times...Sets of 51 pullups straight?!?! One day we shall all be like Kelly...

10th WOD

Bodyweight - 165lbs
225lbs trapbar deadlift
Elevated feet push-ups

13:58

9:28

Hooked my feet for support on the HSPUs.

Joe- 9:46 as Rxd

Vanessa- 9:05 with 155# deadlifts

Sarah- 10:38 with 95# DL's and 15#dumbbell military press sub'd for HSPUs.

Abby- 9:06 with 55# DL's and 15#dumbbell military press sub'd for HSPUs---Very first CF WOD!!!!

Back after a ~long~ layoff... I'll be doing CrossFit and running regularly with the thought of entering a Marathon next year.

Diane
225 Deadlift 21-15-9
HSPU (Feet on Blue JumpStretch Band) 21-15-9

All unbroken

8:25.

-Phil Feairheller

i didnt get to say it on Thanksgiving but im extremely thankful for CrossFit and its amazing community! good to be back!

cfwu x3

WOD: 12:16 w/ 50# DB standing military press subd for HSPU...negative HSPUs just havent been working for me. pumped to do the DLs as Rxd...'just' 70# more than last time.

Run: YMCA-Lincoln Park 45.18min

REST: 10min

Clean&Jerk
5X135lbs
5X135lbs
5X135lbs
10X115lbs
10X115lbs
10X115lbs
10X115lbs

50Push-Ups
20 Sit-ups (Fit-Bal)
5 Set to failure of neck rolls

3 weeks into the cross fit W.O.D.'s and I'm lovin' it. Have had to modify a couple workouts because the strength is not there yet on some things, but will get better with time.

Bodyweight- 275

Diane: 21-15-9
225 Deadlift
HSPU (feet on high smith machine bar)

5:38 (first time through)

-JeremyJ

BW:150
CF WU x 3 wiht pushups instead of dips
190# Trap Bar Deadlift ( i'm switching back to the bar next time)Broken Reps
Hand Stand Pushups :some full rom some patrial, all against wall. HSPU's drained my time. Broken Reps.

Time 21:14 (far from impressive)

4 mile run
CFWU x3
WOD :09::39
6 sets of ball push-ups

Probably shouldn't of ran before I did Diane, but I missed my run this morning. Did HSPU's w/toes on the wall since I can't seem to do a handstand. DL's were broken. Form started to go by the last rd. It was my first dance w/Diane... That dirty little girl. I like her.

C, Hope you had a good Turkey Day. Give me a call if you can tomorrow.

E, Go Irish!

5:12

head to ground HSPU's
135# DL, trying to get form down before everything else.

38:43 as rx'ed

HSPU's were a big problem - all sets were singles except the first. Deadlifts were easy.

On another note, I got my first bar muscle up today. Yay!!

DL - 135# unbroken.
subbed 65# push press, 2nd set broken.

6:38

Should go up in weight, but everytime I deadlift my back hurts more than my legs. Gonna keep it light until I get my form down.

As prescribed, 24minutes

225 is a lot of weight for me. My main focus is just to maintain form for preventing injury. My back is definitely the weak point and feels on the verge of giving as I get deeper into each set. For this reason, I am hesistant to completely push myself for time, and instead put the bar down between each lift to re-focus and ensure my back is ready for another rep and my form is right.

Sometimes I wonder if it would be better if I lowered the weight for workouts like this to a point where I could conduct the exercise with more emphasis on time so that I don't seem to miss the cardio aspect to the workout.

For now I'll just look forward to the time improvement I'll see next time this WOD comes around. Crossfit is exposing my weak and undertrained back and causing me to strenghten it. And I am loving that.

Did "When Murph met Diane."
1mi. on the eliptical
Diane: 185 dl 35lb strict mil press.
1600m row.

Diane time 12:40
Some sort of record for me, I think.

Really sore.

team tikrit:
subbed 185 for dl, otherwise as rx'd
mfbunch: r1: 2:27, r2: 2:47, r3: 1:40, total 6:55, couldn't move after completion
joeyd: 6:55

finished w/static stretching and 2xwaiter's walk for max distance w/35lb dumbbells

sheesh, looking at some of these times, I feel pathetic.

26:30 and I almost died

~13 min

DL- 205 fist set went down to 185 for 2nd and 3rd
sub'd 30 db thrusters
1st set of both broken, 2nd set dl's broken

Couldn't do HSPU, did ordinary pushups

6:09

BW 184 DL/HSPU 21-15-9 9:38.89
DL 235
HSPU
hands on floor /touch to head/ feet against wall
HSPU broken into 5's and 4's

bwt- 185
as rx'd
Time: 8:18
HSPU on paralletes- ouch!

"Diane"
18:51
155# BW
DL 185, HSPU against wall on floor

New to Cf so kpet DL lite at 115# to get proper form. Only broke up 1st set.

HSPU were a bit awkward but got better with each set. Had to break up and only got 1/4 ROM but did them all. Better towards the end.

time 13:16

9:04
Substituted 75 pound military press and 155 pound deadlift.

9:46

37 seconds longer than last time. Less weight too (only had 210 available).

HSPUs were once again. . .lacking. Most reps were my 1/3 depth then a complete negative rep as a single "rep". These were hard a few hours after the max out on Thrusters.

On the plus side, I finally bought the pvc for my own p-bars. Now I just have to cut and assemble them.

14.29 as rxed

#225 DL 21 -(11/4)- 9
modified hspu 21-15-9
5:30

good job Bluto did you work out at the swat shack?

Wrist injury prevented Diane. Did Annie instead.

10:41. Toes anchored on the situps.

-D.

Diane
DL 21-15-9 of 95/135/135, unbroken
Dpress 21-15-9 of 90#, all broken sets
10:15

9:04
2:31 pb

10:10
self assisted HSPU's

7:58

DLs with 95lbs
HSPUs against wall. Going deeper on them but still very small ROM. I am, however, almost balancing without putting feet against wall.

25+ minutes
Hex bar DL: 21-15-9 135#
presses: 3-3-3 115#
Practiced handstands

Performed WOD after an hour of kickboxing and calisthenics.

As Rx'd
10:15

Would have gone faster but it was about 120' from the power rack to an outdoor studio, the closest place in the gym with a wall suitable for support on the HSPU. DL wasn't a huge issue but I was much slower on the HSPU.

I did the 45 deadlifts with 225 using the squat cage, starting from the safety bars just under knee height, due to lower back issues I sometimes get. I modified the lift so it was a squat with a hanging bar, going down to just above my knee, in sets of 10 reps, like squats. I wish I could actually deadlift 225. I'll get there eventually.

DLs done in sets of about 10.

Moving on to the HSPUs, I did these in sets of about 5, pretty shallow, about a 4" ROM. Very hard work. I used good form on both lifts, but I'm soooooooooooo sore. Great workout, though.

Time: 10:30

Follow-up to last posting:

I did my HSPUs fully vertical. I see that some posters are doing theirs at an angle to the wall, or on stairs. I've done those but didn't know that was an option for HSPUs.

In other words, I didn't know those counted as HSPUs, but thought they were just pushups. Good idea, though. My traps, triceps, quads, and spinal erectors are as sore as a virgin on prom night. Which is good!

11/28/05

8:12

HSPUs assisted (feet up on bar), nose to floor.

15:20 on wall clock
Deads unbroken
Cheated on HSPU, inclu. band on squat rack
5,4,3,4,3,2=21
5,4,=9 and 18 regular PU (6 x3)
27 regular push-ups (9x3)

25:00
DL 105#
reg. pushups

4:32 not as RX'ed

Subbed 135lb deadlift, and ROM on HSPU's was only about 4 inches.

10:50
DL's 225lb, 7,7,7/5,5,5/5,4
HSPU's assisted by resting feet on bar set at shoulder hight.

9:41

95lb dl broken 15,6/10,5/9
hspu against wall with assist up. maybe 1/3-1/4 rom. all broken something like 7,7,7/5,5,5/3,2,4...don't remember exactly.

14:40 as rx'd

Nice job Steve-O 4:50 on this one is rockin!

12:54 (compared with 14:56 05/07/05)
rd1 4:18(5:05) - dl=14/7(14/7); hspu=12/8/1(8/6/5/2)
rd2 4:46(5:56) - dl=9/6(9/6); hspu=7/5/3 (6/4/3/2)
rd3 3:50(3:55) - dl=6/3(9); hspu=4/3/2 (3/3/3)

Deadlifts as required; HSPUs toes to the wall.

225lb deadlifts X3 21,15,9
75 lb shoulder jerks X3 21,15,9
time not known but it was very painful

WU - 3k run

WOD - 150lbs

6:52
32 secs better and 5lbs heavier

next time add 10-15lbs and work on thrusting hips forward

3:21 (pr by 30 sec)

21, 15, 9
225# trap bar DL
HSPU

All DL's unbroken but BURNING on 2nd and 3rd round...actually held "up" position for a few seconds each time before the last few reps to let the lactic acid ease.

First round of HSPU unbroken...some of the best yet. Other two rounds broken once each.

HSPU done right next to DL bar. No transition time to slow me down.

Tried the 30 MU WOD immediately following but after it took 4:30 to get 15 I shut off the timer and did 5 more.

Then 1 round of FGB for a score of 123:

Wall ball (5kg ball to ceiling): 33
Sumo high pull: 22
Bench jump: 20
Push press: 33
Sumo high pull: 15

12:00

Man my shoulders were hurting from the other two WODs. I did this one as rx'd but my sets were broken up.

DL reduced to 185# and my HSPUs are pitiful as I recover from a dislocated shoulder.

5:52

Neal

6:58 as rx'd

1st diane

11:03
185 dls
hspu need work...but close

2nd WOD. 1st freeweight workout ever.
~9:00 w/ 50# DL, and regular pushups. Hey, I'm skinny.
Did the official warmup beforehand.

Modified Diane
185# deadlift
105# Barbell Press (working on HSPU's)

10:05

using 185# DL, hit 9:52. Mix of assisted, partial depth, and full depth HSPUs. Not a great performance for me but I am just off vacation and I am severely jetlagged, so at least I made it to the gym.

8:54
HSPU - self assist on bar on rack, nose to floor

3:12
225 DL
HSPU's assisted by resting feet on bar set at shoulder height.

10:00
My right shoulder hurts when doing HSPUs, so I subbed 40 lb db presses. My right arm quits first, and all sets were broken as a result. DLs at 225, unbroken for all 3 sets. One advantage to doing dumbbell presses is the full range of motion, similar to doing HSPUs on parallettes. I just need to double the weight I use.

15:25

Deadlifts: 95lbs
Shoulder Press: 45lbs (in lieu of handstand pushups)

6:50 as Rx'd.

With 85#, HSPU 1/3 touched head 2/3 close but no cigar. 5:37

8:33
225 DLs, head poppin' rush - broken
HSPU's, better ROM, not full yet...

24:00
225 DLs
1.5 Pood KB presses

I aspire to sub-10:00

Oh, and 100 yards 2 2 pood KB farmers carry

Subbed 205 DLs - 70% current max
13:36

Couldn't find my time for my only prior engagement with Diane. Different mods(used 135# push press last time), so not really that important anyway.
Subbed Inclined pushups, feet on bar about chest high. DL 225#.

5:11

85kg deads, jacknife pushups with feet on ghr machine,
6.51

Late entry. This was actually completed on Monday.

7:45 as rx'd
DLs unbroken
HSPUs against a wall and broken less than usual. I was actually able to string together 7 or so in a row to start off.

trying to catch up ... did this at night after doing the barbell thruster WOD in the morning.

165# DL
35# DB OHP
21-15-9

15:10

9:25

used light weight (pully in hotel) for dl
as many as 9 hspu's but all broken, several misses but repeat to get head to floor, back to wall

wu=30 min hard eliptical
end=yoga

cfwu
wod: dnf
was on rep 5 of 15 dl when back snapped (minute 15). Should of used lighter weight. first 21 went great.

19:33

DL = 225lbs. for 1st five. The rest were 185lbs. due mainly to back pain.

Subbed 95lb. shoulder press for handstand PU's.

As rx'd, 9:37

15:05 for Meyer as Rx'd with set broken as follows:
D.L. 5-5-5-6
HSPU 10-11 also limited rom and on wall
Dl 5-5-5
hspu 8-7
dl 9
hspu 9

13:25

Subb'd push-ups with feet on bench.

205 lb. dead lifts

7:31

Ruby: 13:56 w/ 105# deadlifts and 15# dumbbell military press

John 6:52
Tony 8:33 with 185 Deadlift.

16:42 using 80kg weight.

205 deadlifts for all sets-maybe go heavier next time. But I'm always worried about back issues with DL's. 37.5 lb dumbell press as sub for HSPUS. I need to step up to the plate and learn how to do those things. I'm sore...

18:26

All broken. Not feeling good today... not enough rest.

BW 200
As rx'd but all broken sets. No straps on DLs
Partial HSPUs

forgot to start clock, but approx 20 min.

what should I do if I can only do two or three muscle-ups?

12 minutes. Deads unbroken, ROM on HSPU degraded like the orbit of a Russian Satellite.

Ran into a crossfitter in the marina. He was doing Tabata Squats, I was working on my Levers.

How Cliche!

Olivia did 11:01

DL's: 21 @ 95lbs, bal at 85lbs.
PU'S assisted, feet on 20 inch box.

Abraham Lincoln Crossfit

Tom (bw 207)

12:20
8-7-6 (21) 1st round
5-5-5 (15) 2nd round
9 3rd round

First Diane as RX'ed.

19:45

Did this one on 5 Dec 05.