Oh no! Not another female! Kelly just kicked our a$$.

Oh yes, "Dirty Diane". I like you so much more then "Kelly".

Get some, Go again!

Is Diane the Green or Orange flavored Kool-Aid? I forget. Either way...fill up the cup.

Oh this will be fun.

what you guys do if you cant do 21 handstand pushups

Mike, check the FAQ. It holds the answers to these and many other of life's little questions. Usually the sub for HSPU is Push press.

Hey coach if you have a chance do you think you can send me a short breakdown of a good diet to maintain while cutting up. My body seems to burn weight like a machine you think that would be good but everytime
i get to 200 i try to start cutting up and lose like 10 lbs and a lot of muscule i am sick of it. Any one
have any tips i would love to hear them thanks MIKE and Pic of EVA is great and you can tell its natural
i have seen roids and you can tell the difference if
you are experienced in the field Kudos to Eva =)

THanks all

thanks Chuck i will check it out

Mike #7

Check the Message board - Nutrition, etc. If you don't find your answers already addressed, ask away by posting. An amazing wealth of knowledge throughout!

I don't know who this Cullen Loeffler fellow is, but most people have to do a handstand on a mountaintop to get a front page photo on CrossFit.com...this dude just smiled. He didn't even bother to shave or comb his hair. That's some scary stuff.
When the Boogeyman goes to sleep, he checks underneath his bed for Cullen Loeffler.

hook 'em Cullen. How bout them longhorns

4:24 - 225# beltless straight bar deadlifts, HSPUs nose to carpet. No breaks the first round of deads, one break at 9/6 on the second, one break 6/3 on the third. Butt and hams on fire.

I was curious to see how my straight bar deadlifts stacked up against the trap bar. High reps are easier with the trap bar; no knees in the way of the bar.

"Yeah, he could give conditioning seminars and I'll teach wrestling. It would be a riot."

No offense intended Coach. Just a thought as Randy just might have something to offer.

Mike OD- Orange

HSPU are scary, I could do 6-7, but 21 (and 15 and 9 after that...)? Kelly Moore is not human obviously...

I think I'll start off my first deadlifts with something more along the lines of 25 lbs...
This is going to be fun! (and the scary thing is I mean that! ah, the addiction that is crossfit.) :)

Mike #5 - you don't have to do 21 in a row. That would leave out most people (me definitely - as would the 15 and probably the 9). Break it up as needed. I think someone else has pointed you to the FAQ's for subs or ways to make them easier. And if you just can't get to 21 - don't. Do what you can, and try to beat that next time.

Done - I didnt time it, because I did it straight after "kelly" - I mean 10 mins after

Deads were broken into x 5's, HSPU's into 8's and half way to floor (I think those with big rhinos have an advantage)

I am completely smashed, and doubt Ill back straight up like this again.

But...I did it :)

"Diane-Lite" for me today.

Still blown from Painstorm so used today like active recovery...

Deads were 80kg (instead of prescribed 100kg)
HSPU were incline press ups (elbows tracing rib cage)...

Tough enough...

Time : 9.40

Well played Pete, doubling up on any of the "girls" is tough!

8:55 as Rx'd

At 6:37, roughly 2.5 Kellys. I weight over twice what she does, and did the 5" ROM sissy HSPU.

If Kelly did it in one song on the Ipod, I am shooting for 2 songs on the Ipod...of course I get to choose the songs...maybe Stairway to Heaven and the Live version of Free Bird...

8:01, 95#DL

I'm off to Niagara for a week... hopefully I can swing by Crossfit Toronto before Sunday

12:03

TBDL. My HSPU are getting stronger, but I still sacrificed a little ROM on the last set.

13:45

If Kelly has to change songs mid-workout, she jumps at the top of a HSPU, fiddles with her iPOD, then lands for the next rep, tunes blaring.

135# DLs (back problem).....HSPUs on smith machine....8:36

6:41

7:58 last time, so took 1:17 off! Felt really good, actually pushing myself. Did DL 11/10, 9/6, 9. HSPUs were broken, but only by my body's need to obey the law of gravity. HSPUs are still getting better, but couldn't go very deep (tris almost gave out when I did).

95lb DL
HSPU against wall

11:15

DL 205
HSPUs against wall

Skipped yesterday because my arms were really
sore still from Friday's dips. Also, first WO
in the AM, felt really weak.
21 Deadlifts (135 lbs. broken 6,5,5,5)
21 Push Press (65 lbs - tried 95 but could barely
move - broken 12, 9)
15 Deadlifts (broken 8, 4 - grip failed, 3)
15 Push Press (unbroken)
9 Deadlifts (broken 4 - grip failed again so
switched to alternate grip, 3, 3)
9 Push Press (unbroken)

A far cry from rx'd. Did the CFWUx3 (assisted
PU and Dips). But only 3rd day so looking forward
to tomorrow. This is my new crack!

AM WOD: Unit PT
"Diane"

225 beltless DL's and HSPU's against the climbing wall. First set of DL's unbroken, second broken (11,4), and third unbroken. HSPU's full ROM, broken (10,11) in the first set and unbroken for the last two sets.

6:01
Rest of the crew (5) trickled in b/w 6:30 and 15 minutes.

Kelly Moore, you are a machine!

How long was the actual song that Kelly played?

I didn't know who Cullen was either, but a quick Google search returns

Name: Cullen Loeffler
Position: Long Snapper - Minnesota Vikings
Height: 6-5
Weight: 241 lbs.

http://www.vikings.com/player_detail_objectname_cullen_loeffler.html

As rx'd

except incline press ups

10mins

found the discussions on deadlift form on the message board very useful. Depth and breadth of knowledge is amazing.

16:03
165lbs deadlifts

BW: 127

BW: 170
205 deadlift

24:11 (or Kelly x5)

Glendon:

21 x 135 dl
14 hspu (assisted), 7 hspu (modified)
15 x 135 dl
6 hsup (assisted), 9 hspu (modified)
9 * 135 dl
2 hspu (assisted), 7 hspu (modified)

Tommy A:

21 x 185 dl
21 hspu (assisted)
15 x 185 dl
8 hsup (assisted), 7 hspu (modified)
9 * 225 dl
9 hspu (assisted)

Bodyweight 140# as of this morning
225# DL
Handstand Push-Ups Verticle and strict on wall
20:34

as rx'd
completed in 8:05.
My gym really needs to get some free standing squat racks...the smith machines aren't cutting it!

I'm a USAF Major expecting to deploy before the end of the year. As a long-time endurance athlete (primary cyclist) I'm interested in rehabilitating my atrophic upper body! I started the crossfit program outlined in "Men's Journal" about a week ago and it's awesome--and seriously challenging. My plan is to complete a month or so of the "Men's Journal" program just to get the basics, and then pick up with the WOD. That make sense?

Brant I feel your pain brother, smith machines, thats ass. Let me suggest something.

(WARNING I'VE BEEN CALLED CRAZY)
Do it with sandbags instead

Deadlifts
Squats
Overhead Squats
Presses
Snatchs
Cleans
Anything (you can do just about any WOD subbing a bar with a sandbag when theirs no alternative. I did it for months back when I wasn't allowed to do CrossFit back at my unit gym. Now I run CrossFit back at my unit. LOL Irony.)

It sucks but its a much more functional alternative to using a smith machine.

Great workout today coach.

4:02
deads straight through
had to break up the HSPU towards the end (against the wall)

12:30 min
dl 135#
hspu all broken

13:11
hspu done with feet hooked in my rings

as rx'd
7:53

Last time: 15:11.6

Today: 7:14.6

225lb dl
assisted HSPU

180# Deadlift
HSPU as RX
20:39

11:27

-About one minute longer than last time but now doing 225lb DL with self-assisted HSPU. Motrin is my friend.

-Followed with glut-ham developer and some dips.

My first Diane: 11:50.

225# DL but I subbed push press on Smith (bar + 50#). Didn't worry about time today.

I tried a HSPU in warmup and could do small ROM. Am I better off doing whatever range I can as Rx or subbing until they come around? If sub, I will look up incline press for next time or do push press with free bar and somewhat more weight.

-Mark

CFWU x 3

7:55
HSPU against the wall

over 2 minutes better than last time!

10:19. HSPUs killed. Deads broken 11/10, 10/5, 9.

As Rx'd 5:07

Legs are torched!

Welcome to the first tank jacking in history.

CFWU 2x

14:30
dl 95lbs broken throughout
hspu inclined with feet on bar at 4'

ended with 50 lunges and 400m farmers walk 2 15lb db

as Rxd. , good, deep hspu

9:20

10:53.

Time wasn't outstanding, but I was able for the first time to do the DL in straight sets. 225# Deadlift was more like a max than a weight I could do 21 straight reps of when I started 5 months ago. HSPU still done in broken sets.

Johnny Mac. Your plan seems fine, but I would recommend just doing the WOD, familiarizing yourself with the movements by video and discussion commments. LEARN AND DO THE CF WARM-UP EVERY DAY paying close attention to stretching your shoulders and upper body. I also have an endurance athelete background. I would guess that your hamstrings are going to be tight and you will have to pay special attention on getting a proper FULL SQUAT. If your hamstrings are tight you will compromise your position at the bottom. Contrary to what a number of misguided fitness enthusiasts maintain, proper full squats will protect your knee. Take it easy on the Wod for a while or the cummulative fatigue will get you because you will be able to generate an intensity that will be detrimental to your progress initially. Work the basics like squat, deadlift, hang-clean paying close attention to form, and have fun!

"Diane"
I did reg. pushups instead of the handstand pushups but I mutiplied each set by 3 the same that you do with dips instead of ring dips. Also did situps
Dead lift......Pushups.....situps
-21(broken).......63..........63
-15(broken........49..........49
-hurt my back.....27..........27
unable to do
last set
3.75mi run:34 mins
My back is killing me I must have pulled something doing the dead lifts.

First time completing Diane.

21-15-9
65# Deadlift
30# shoulder press

11:19

1st Diane:

225# dl broken first two sets. last straight through.
hspu's were assisted with a bar on squat rack....
The looks you get doing that!

15:00

Will be better next time....

i forgot to post my time for the above workout it was 14:16

Hey everyone my name is Greg and I have been following the crossfit WOD's for a couple weeks now and I have noticed muscle endurance already. I used to lift all the time but it was the usual bench,tris,bis etc and I had good strength but no endurance. But anyway I wanted to know if any of you could give me some tips to get my 3 mile run time down. The fastest I have ever ran it was in 23 mins. I am leaving for Marine Corps boot camp in august and I would like to get my 3mi. time down to low 18s or possibly even high 17s. Any advice is greatly appreciated. Thank you Greg

Approximately 8:30
Once again I have looked down to check my time and noticed that the timer had stopped. I don't know if this has ever occurred to anyone else but everytime my wrist bends back for hspu's or cleans my hand hits the "timer stop" button. It's a Timex Ironman and before Crossfit I loved this watch but I think its days are numbered now.

1st Diane

21-15-9 reps of:

80 kg. deadlift
HSPUs (modified)

14:23

as rx'd 4:24 better by :28.

Cori: Sick

Carol: Bad sleep, no workout

Garrett:
131# DL 14+7, 15, 9 (obviously move up slightly in weight next time, taking care of back today)
HSPU forehead to floor 2+1+1+1+1+1, 1+1+1+1+1, 1+1+1 (PR, much better compared to the last HSPU day, added a total of 6 HSPUs!!!)
BB Military Press 45# 14+7, 10+5, 9 (added to work on low-end ROM of HSPU strength so I can get nose-to-floor eventually)
26:52
Pleased as punch with that effort, er, I mean Kool-Aid!

Dr. G

Travis,
My watch (Sports Instrument ECG5 HRM) does the same thing. I don't wear it during workouts as the sensation in my wrist and the beeping when I "hit" the buttons is distracting. I just leave it in a convenient place so that I have easy access to stopping it, then again, I work out in my garage, so I don't have to worry about theft.

If you get a stopwatch, you won't be wearing that during your workout either, so I'd keep the watch and save the money.

Dr. G

9:37. Did DL's without shoes for the first time (at my own studio) and I definately feel a difference. Give it a shot.

WU x 3 -dips 7 PU's per set
135 DL's
HSPU's short ROM
9:38

as Rx'd finished just short of Wednesday...WTF..20:58, took waaayyyy too much time on the first 21 DLs at 225, set and reset after each rep, something tells me I should of been slamming it down and exploding back up faster (need bumber plates). Surprisingly HSPUs are getting easier, against wall, head to floor in 2-3 sets.

Not happy with first time so rested 15min and decided to do the following:
Crossfit Lite WOD: 135lb DLs, 95lb Push Press, 21-15-9. Better time at 5:16. At 5:18 saw the light and God handed me some Orange Kool-Aid, Ahhh...all better now. Sets all unbroken.

Those that can do this as Rx'd under 10min are animals..and well all know Kelly is not human at under 5min.

Team Ruthless CF Va

Diane as RX'd

JeffT-3:49(PR)
JavierL-19:40

PS. This would be a good workout to see a video of done.

My second week with X-fit. Breaking in to the endurance qualities of X-f and learning the moves. The workouts are awesome, the community of advice is unmatched, & the WOD is the highlight of each morning. Oh, and I have a 3-yr old daughter -- the grrrls on this site make a Dad proud.

DL 185#
HSPU with feet on smith machine bar.
8:10

17:56
deadlifts as Rx'd
assisted HSPU
Good workout!

Greg W. Congratulations! I had some of the best times in my life in the Marine Corps. Crossfit is an excellent preparation for true combat fitness. It will also help prevent joint injuries. In my very humble opinion, I would also suggest running more frequently than the WOD - 4 to 5 days a week. Make at least one day a track day where you do interval training. Pick a goal pace for your 3 mile run and do quarter mile repeats(1 lap) at that pace with a recovery lap in between. Build the number of repeats as your running fitness increases. One run should be a high paced temp run (run 3-5 miles at a hard pace). Make sure to alternate hard and easy days of running. Don't do two hard days in a row. If you start feeling persistent joint pain (lasting more than a day) back off the running and incorporate non-impact aerobic training like rowing or cycling. Also, diet has an important contribution to fast run times. Any excess body fat is an enemy to fast run times. The Crossfit Message board has lots of good gouge on this topic. Maintain a positive attitude during boot camp despite your fatigue, be an example to your peers, and remember that true leadership is service to those in your charge. Put your subordinates wellfare first and they will follow you to hell and back. Good luck and Semper Fidelis

CFWU x 2
Diane
95# dl
PU on toes
7:16
Still queasy from Kelly

17:00

DL's as RX'ed
HSPU's Self assisted/Added 10 reps to each set.

21 225# DL's
31 Self Assisted HSPU's

15 225# DL's
25 Self Assisted HSPU's

9 225# DL's
19 Self Assisted HSPU's

Time: 10:48

15:33 as Rx'd

Duly humbled. All sets broken. Twice as long as expected.

cfwux2

"Diane"
15:51
~2 minute improvement!

*sub'd 185lb DLs
*HSPUs against wall, hands on floor, full ROM.

DL sets broken (7-7-7, 5-5-5, 9) that felt great!
HSPU sets broken (4-3-4-3-4-3, 3x5, 3x3) improving. I managed several free standing ones. with no friction, of course, they're easier.

Last time #140 DL, 27:00

This time
#164 DL (all sets unbroken)
15:41 (Still all negatives & broken on HSPU)

Gosh coach, this stuff works

masterpayne,
where were you Sun?
Watch out, the old man is catching you.

1.5 mile run
dl 215#
time 13:30
1 mile swim

10:02 hspu's need to be developed more

15:40
Deadlifts 50kg

As Rxd

House-4:43
TFC
Utah-2:32
TFC

bw 90 kg
my first Diane.
read the comments of the last time and desided to start light.

wu, 1/3 A20 = 23 min light run + CF stretch/WU

dl 70 kg
HSPU, feet supported on bar across squatrack, assisted myself

dl went smooth,to easy, next time 100 kg
HSPU went pretty good, all sets broken, but most reps were head to the floor

total time 7:07 min.

First post of wod.

DL 45lbs 55lbs 60lbs
regular PUs

8:22

I'm not worthy!!

As RXed.

Total time: 9:53

R1: 1:31, 2:45; total: 4:16
R2: 1:40, 1:42; total: 3:22
R3: 1:00, 1:16; total: 2:16

HSPU range only about 3"-4".

Grip limiting factor on the DLs (hard to do a hook grip on the stupid bar i have at home).

Slower than last time of 4:39, but did actual HSPUs this time instead of raised push-ups on parallettes. DLs a bit slower due to lack of grip strength / stamina, though.

BTW Travis,
I usualy take my watch of and put is somewhere close.

I put in my 'new'rings in my home-gym and tried some dips. It realy is heavier than dips on fixed bars. Looking forward to put them to the test during a WOD

Greg W.,

Congrats on your commitment to the USMC. In order to improve that much in your 3 mile run, I would suggest a multi-step process:
1. Increase your mileage. You need to be running 5-6 days a week. Take an active day off (try swimming). In these 5-6 days, try to work up to 25-30 miles per week. One day a week will be loner than the rest, say 7-8 miles.
2. When you have achieved this mileage consistently for 3-4 weeks w/out injury, then it will be time for speed. Get to a track and after warming up and put in some intervals. Sample work out 4x 200, 2 x 400, 1 x 800 w/ minimal rest, say a 1:1 work:rest ratio.
3. This type/amount of running will tax your legs so try and balance that w/the WOD's, especially on a day like today. As always, neglecting proper recovery/flexibility will come back to haunt you.
Use this board and Google (try "5K Training programs) wisely.
4. Listen to what your body tells you, and then listen to other people's advice

Semper Fi and good luck.

John West

7:45
All sets broken.
HSPU's were 4 inches from floor. Where should my eyes focus while doing these...straight down at the floor or should I keep my neck in a neutral position?

Finished with a 5k run.

MAJOR butt-kicker this morning!
BW- 180
Time- 6:29 as Rx'd

STILL chasing Kelly...

3:54

hspu were assisted

2 rounds of CFWU - dips.

13:50.71 subbed 185lb for deadlift

Getting better about HSPU-should be able to go up in weight on DL next time around.

Worked on bar kips and l-sits afterwards

Did not do yesterday's wod, was teaching weekly fitness class. Group is mostly 40+ men, with one athlete recently diagnosed with Parkinson's.
The guys loved it (grudgingly).
Prescribed workout was:
Modified FGB (:36 rounds)x3
Wall ball with 7kg
pushups
rubber band rows
sit-ups
slam ball

Finished with Hoover Ball (played with 4kg medball)

20:05
155# DL
nose about 2-3 inches from floor, getting closer.

4:21

225# DL beltless (2nd & 3rd set broken)
HSPU - Toes hooked on Smith Machine bar

10:15

Deadlifts - 11/7/4 8/7 9
Asst Handstand - 10/11 15 9

Jump rope - 5x50

QUESTION - for assisted handstand pushups, is it the same using a wall to brace my feet compared to putting my feet over a bar ? I realize that with the wall there is greater emphasis on the front of the shoulder and upper chest... any comments are appreciated !!!

19:21

210# for DLs. Assist on HSPUs w/ paralletts.

7:50; as rx'd. HSPU's were assisted but not nearly as much as usual. Weight was 225# on D.L. both exercises were unbroken on all sets/rounds.

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
TOTAL TIME=14:32 (6:09/5:13/3:10)

Previous was a "Fractured Diane" (5 rounds of 9reps each) on 1/04/06=15:16
Last Diane was 11/28/05=17:56 with the last 6 HSPU supported. HSPU have always been the weak link, today was the first Diane completed with the full set of HSPU against the wall.

10:30, HSPU's were feet on wall, weight on deads was 135, 185, 195.

5:38 as rx'd
not sure of last time?

3:51 as rx'd

175lbs DL
HSPU were on paralettes against a wall. In addition to short ROM HSPUs, lots of holding handstands for time and negative HSPU's put together until I felt I had adequately covered the 21-15-9 requirements.

I never realized how much the smith machine assist really helped...

Time was 16:49. My slowest Diane, but I am really working on those handstands.

15.48 as rxed

cfwu x3 focused on slow/controlled movements.

WOD: 3:26

Did romanian deadlifts to accentuate work on hamstrings and glutes. Wasn't successful, will continue to work RDL everyday w/kb swings. I am seeing progress in posterior chain recruitment, but it's slow as hell!! Depth on HSPUs is getting deeper but still not nose to carpet. Arms feel it though, wish my hammies did.

Diane as Rx-ed 11:27

HSPU's getting better with all but 4 reps head to 1 inch mat. Other 4 were negatives.

Cheers, kempie

as rx'd:

10:02

on the road and working in a strange gym with a long walk in between exercises... forgot how strange the looks can get from the uninitiated...

195 lb deadlifts

13:50

18:14
HSPUs against tree with parrallettes.

25:00, stopped to answer questions from gym clients.

10 min rower w-u
cfsu

DL (240): 1,2,3,4,5,6 (Surprised by how heavy it was)
HSPU: 21
DL (240): 7,8
HSPU: 15
DL (240): 9
HSPU: 9

Felt very strong afterwards. In fact, felt like picking a fight with a guy who took my turn at treadmill.

BW 190
Diane Broken first set DL 15-6.
HSPU broken at 11's
6:40

cfwu x 3 sans dips (15's 10's for PU)

WOD in 14:48 (about 30 sec.faster than last)
Deads broken on 21 set
HSPU bar on rack assisted (was a lot of help)
Broke the 21 @ 12 and the 15 @ 8
Not feeling real strong lately...

7:58 as rx, slower than last time but hspu much better ROM.

Me 8:36 with 155 Lbs 5 min improvement over last time.
Shaun 6:39 as prescribed
Scott 6:15 as prescribed

9:40

DL (100Kg) 12+9, 5+10, 9
HSPU (feet on bench) 21, 1 pood KB standing press 15, 9

CFWU x 3 (minus squats)

22:00 (or thereabouts...forgot my watch and had to use the gym wall clock)

BW = 163 used 200lbs instead of 225 for the deadlifts.

DL all sets broken
HSPU can't do them yet--toes on wall. Sets 1 and 2 broken.

12:38
11+6+4, 9+6, 5+4
35# db push press sub for hspu

cfwux2

21-15-9
195# d/l
shoulder press 25# db's

total=9.03.08
1 minute slower this time but went up in d/l weight.

9:55
205 # DLs

post#61

travis I have a timex ironman flix and it works like a charm during the wod's. It has never stopped on me but it has beeped. Today I wore it and no problems at all..

charlotte:
Xan: 6.44
Andy: 8.40

CFWU x 3 minuws the ohs:

21-15-9 reps of:

175 DL (my grip gave out b/f my legs and back)
push-ups with legs elevated on a squat rack

21:43

To the guy with the watch problem: the newer Ironman watches have the chrono start/stop button on the face which alleviates the wrist problem. The "mode" button is still on the side and when your wrist hits that it will toggle out of chronograph mode but the clock it still running.

It's hard to feel odd in my training when I see how many others have a addiction to inordinate amounts of exercise.

only my second WOD with handstand PU. Using the books under head method, I did:
12w/ 6" of books
3 5"
2 4"
2 3" to failure
Boy, I'm weak.
I'll do the deadlifts later when I get home from work.

18:55 as rx'd. First time I've finished "Diane" as rx'd.

6:12
load as rx'd, hspu's were piked with feet supported
I've just this week gotten to the point where I can do a negative (handstand push up against the wall) but I can't string together more than one negative yet.

cfwu x 3 rds +pushups, dips at 10 reps, dhpu's at 6 reps
"diane" total time approx 30 minutes
deadlift @ 225 7,7,7 10,5 9
first time doing hspu's up against wall facing away (have been doing them with ft hooked on smith bar and knees bent) some partial reps and the rest just lowering down)definitely need to work on these but felt good getting away from smith bar

11:56 with 225# DL and combination of HSPU to about half depth and self-supported with feet on bar. 25 seconds faster than last time.

Took this steadier and focussed on getting better ROM on HSPU. Deadlift scaled back to 185lb.

13.40

wow! marked improvement in HSPU's- first set w/paralette bars and few reps rock bottom, of course last set, last few reps where only and inch deep but...

deadlifts half weight while I learn form

deads X,(11,4),X
HSPU (6,7,6,2),(8,6,1),(5,4)
12:14

5:51.7.

185# deadlift. HSPUs rocked out. Would have been much faster with sleep. Moving to 225# next time.

My Second WOD

DL 100kg
HSPU - Sub 45lbs Db Push Press

21 - DL: 11,5,4/ PP: 15,6
15 - DL: 8,7/ PP: 8,4,3
9- DL: 5,4/ PP: 9

Time: 23:38

Took a ~5 min break just before the last 9, had to fend off pukie.

As Rx'd 5:31.
I have been on vacation for the last 2 weeks and have been slacking. I am in PAIN and it feels great to be back!

Tomorrow would be an excellent day for Fran.

~7:45
sub'd 215# DLs & bar assist HSPU's
have been slowly working my way up to "as Rx'd" (next time)

11:30

50kg dead lifts

elevated press ups for HSPUs

Sweating after 6 dead lifts..LOVE IT!!!!

20:36
Subbed 95lb overhead press

8:35 using 205# for the DLs. Was intending to go lighter but I screwed up the math on the metric conversion from kilograms. I'll take it. Beat my last time, in which I used 185#, by about a full minute. HSPUs still not full depth for this one - but improving.

Tariq

Blast you, Kelly Moore! I am almost double your weight and double your time!

BW = 225ish
Time: 8:57

Your times will be mine...Oh, yes! They will be mine...one day...

Brendan, be careful what you wish for.

15 mins.

Today marks 1 year doing Crossfit WOD:
yahoo!
HSPU with legs on wall nose to floor, try to go with no wall with no chance as of yet.
Time: 13:28
Deads 225 @13,8
HSPU 11,10
Deads@15
HSPU 5,6,4
Deads@9
How the heck am i going to get under 10min??
HSPU 6,3

cfwu
wod: 17:49. Only used 135# for the DL's. Not included in the time is 3 sets of 21 on the cybex leg press machine (270#).

5:40 about 5 sec longer than last time. Handstands against wall forehead to floor. Felt a little off today

Propped legs up on on HSPU, and broke up deadlifts as required.

9:00

12:30 as rx'd. Broken sets and heels hooked on oly bar in rack for HSPUs. Focused on the pelvic tilt thingie that coach had us to during squats. Seemed to be applicable and I found that it took my lower back out of the equation. (You all probably already knew that!)

Brad W. - OORAH, Recruit! Hang in there and it'll be "OORAH, Marine!" Like John said - take care of your Marines and they'll turn you into a superstar. I'm proud to know you.

Um - make that GREG W!

Anthony (BW=180)
Notes: as rx'd
Time: 4:50

body wt 141 lbs

11:10

DL's with 185 lbs
HSPU'S with toes on wall

Ben: 8:46 (Still limited ROM on HSPUs, but getting better)

Matt: still out of town

10:16 [compared with 051128 12:54 (and 14:56 05/07/05)
rd1 3:57 dl=14/7; hspu=9/7/5 [4:18(5:05) - dl=14/7(14/7); hspu=12/8/1(8/6/5/2)
rd2 4:15 dl = 9/6; hspu 8/4/3 [4:46(5:56) - dl=9/6(9/6); hspu=7/5/3 (6/4/3/2)
rd3 2:34 dl=9; hspu=4/2/3 [3:50(3:55) - dl=6/3(9); hspu=4/3/2 (3/3/3)]

more than 2.5 minutes faster - cut time with transition - altered by having feet toward wall with handstand pushups.

Deadlifts were only 95#
HSPU getting better but not all touched- a few were just -close
5:05

As RX'd 10:24.........Keep Rockin'!

3:45

205 lb deadlift
HSPU about halfway down to floor

20:48

No bars today so I did weighted pistols instead of the deadlifts. Used a 30lb weight, alternated legs, ass to ankles.

HSPUs as RXed (though most were negatives).

Dead lifts 125x21,19,9 -Hspu as rxds time 16:25,then went to do 100 meter walking lunges,70lb lat pulls x50, 10 min mile run,total work out time 52 min. Getting cross fit and LOVING IT"!!!!!!!!!.

As written...11:06

Last time used 205 for Deadlifts...11:22

I'll take it.

8.5 mile run in 54min then went right into the wod, and it killed me.

i'm still not able to do all the HSPU so I did 13, 11, 9. I did the deadlifts at 225# and finished in 21:39. no excuses on the time, this was my first diane, i'll get it next time around.

bring on tomorrow

What a long, strange trip it's been...

Last Diane at 225# was nine months ago. During that effort, I was on pace for my fastest Diane ever. At deadlift rep six, of the nine-round, with 08:20 on the clock, I rounded my back and hurt myself. I was off work for a week and off deadlifting for months. My patient wife tied my shoes for me, for about six days.

Today was my first full-weight Diane since that injury. Slow and methodical, used the curl bar (for added knee-clearance) but I finished. I would be a liar if I said I wasn't filled with anxiety the whole time though.

BTW=150. 16:50 as Rx'd. Nose to floor HSPUs. About seven minutes slower than my old PR.

-D.

Okay so todays workout was kinda a weird one. did 400m sprint with 30 thrusters combined with rowing 500m X 5. Was pretty tough exhausted by the end of it.

Diane Lite
205 lb. for first 2 rounds then 185 lb. for 9-rep round
35 lb. DB shoulder presses instead of HSPUs

20:14

coming off of 2 weeks sick and an injured hamstring
in 2nd rd, last 2 reps, I had a frightening loss of form on the way down; back just melted--rounded up and got up on toes, couldn't drop my hips down; so I decreased the weight for the next round. Jeebus, I'm glad I didn't have more weight on the bar. I'm hoping I only have the normal bad soreness tomorrow.

BWt = 155 lb.

Good work D! Play safe

Did "Jackie" today.
1000 m row
45lb. thrusters 50 reps
30 pull-ups
9:58

Evening
Max effort front squats
3-3-3-3-1-1-1-1-1
250-255-260-265
275-280-285-290-300

Steveo

As Rx'd:

6:31

I was smoked today, took the deads slow. 12,9;10,5;9 All HSPUs nose to floor unbroken.

This is the closest I have come to finishing a WOD as RX'd.. been crossfitting for about a month and am noticing some stamina gains and strength in my shoulders especially... still can't do full hspu, but did airborne push ups at about a 70-75 degree angle.
Did the deadlifts as prescribed: 21, 15 and 9 x 225 lbs; and as mentioned did 21, 15, and 8 airborne pu
VERY encouraged by today and excited about tomorrow.
HOOAH!

damn, I always forget to do this: time was 10 min 23 secs.

11:30 as rx'd vs
13:58 on 6/9/05
16:46 on 5/6/05
23:47 on 4/9/05
--i like the progression. DLs felt strong. 10 min elliptical warm up 14/14. hr max 165, hr avg 125.

Dan, it's the little things. You finished it, and it a not-so-terrible time. May not be what you were looking for, but I bet it feels damn good to finish it without injury.

I remember pulling something in my back a year or so ago, it was all about confidence when it came to getting back into things.

So damn good work, you got back on the wagon.

Matt: 155#, full HSPU's, 5:44, 30 second loss, 20 # gain.
Russ: 155#, '', 10:50
Mike: 135#, incline HSPU's, 8:54
Micah: 135#, incline pulses, 7:30
David: 135#, full HSPU's, 13:??, PUKIE
Katie: 20#, incline, 7:50

GO CROSSFIT AUBURN!

9:22

felt great on the DL's and got all the reps as rx'd w/o breaking into mini-sets. the HSPU's were another story and could only get 1/4 ROM but prefer to just keep at it than sub the exercise. i'll work on them during off days and strive to get better ROM. i'm starting to get into the groove of the WOD's.

13:17 50%ROM HSPUs

As rx'd: 5:52+4:00=9:52

Probably the biggest decrease in time since I've been doing CF. I didn't remember to set my stopwatch until after I did the first set of DLs, so I estimate 4mins. All HSPUs were unbroken and forehead to floor.

9:20, but still working rom on hspu.

230lb DL (w/ trap bar)
Self assisted HSPU (w/ new parallett bars, wow what a difference)
DL.......HSPU
15/6.....15/6
7/5/3....9/6
9........9
Took me 16m even, not to fast but finished.

As Rx'd
Full ROM throughout.
7:30

Dan (#158)...feel your pain...literally....pushed it too much today at 225 and when I got tired, tweaked my back a little...and you still beat my weak ass time of 20..something..hell I used a calender instead of a stopwatch. Important thing is finishing.

diane

deadlifts 185lbs
hspu assisted with kids stabilizing my ankles fair rom

12:28

BW 225

Partial HSPU's (getting closer to the floor!)

time - 5:34

- Justin

Tired today, did a grueling back -country ski with 1900 feet of elevation gain. Needless to say my legs were smoked.

DL's 185# total time 25:05. I look at the posted times and I feel pathetic.

Whats -up with that.

Danny

maine boys
straight bar deads and we subbed push press for HSPU.

rich:
135x21 100x21
155x15 100x15
175x9 100x9 no borken sets

joe:
135x21 30x21 dumbbell push press
135x15 30x15
135x9 30x9 some broken sets

Rick:
135x15 100x21
135x15 100x15
135x9 100x9 some broken sets

we are pushing hard and competing with each other, it's great!!

ps. my wife beat our WOD yesterday by 4 minutes....not good!!

23:52

21-15-9 reps of:
222 pound Deadlift
Handstand push-ups (nose to floor)

Hit the deadlifts straight up.
I had to break up the HSPU's into 10's- then 5's- then 3's. Not pretty. Approaching every workout like a fight for your life makes a big difference in cardio.

21:03
Deads with 185# which was probably too heavy and hspu's with feet up on a rack about 4' high and those were definitely too easy.

8:51
First date with Diane! Johnny like...
Need to work on HSPU form and ROM. Kelly Moore's constant mention of "nose to carpet" made me rethink and tilt my head back. I'm thinking it will really help my balance. Thanks!

Kelly-lite after.
approx 20 minutes for 4 sets of box jumps and wall ball. Did not push for time.

95# barbell for DL
25# dumbbells sub for HS Push-ups.

2:42 / 3.14 / 2.05
8:01 total

Forgot to start the watch for first DL (#1-9), so I started it then counted at about the rhythm that I was doing them, then started up again. Second round took long because I was really trying to crank them out, and winded myself instead. I think if I’d just done a regular pace, I’d have been fine. I could go about another 20# heavier on the DL and another 10 on the dumbbells, I think. That would end up adding about 3-4 minutes on my time, I suspect, but I think I’ll get a better workout.

Group Moffett completed the WOD as follows:

21x 15x 9 reps of

235lb deadlift (men)
95lb deadlift (women)
Handstand pushups (feet on bench)

Time: 9:37

Round 1:
DL 15/6
HSPU 13/8

Round 2:
DL 9/6
HSPU 10/5

Round 3:
DL 7/2
HSPU 9

Used 225lbs for the deadlifts. Did HSPUs against the wall facing it. Range of motion was very limited but I am starting to notice a little improvement.

13:45
BW 155#
Used 185# for DLs

Samson wu 50 assist on pu and dips

Deadlift 185 21 (11,10)
Press 75 21 (11,10)
DL 185 15 (8,7)
Press 15 (7,8)
DL 185 9
Press 9 Time 22:00
Keel

8:02

PR by ten 10 seconds.
HSPU w/feet hooked over bar; nose to floor.

Paul: 185# SAHSPU 6:24
Andy: 155# SAHSPU 9:07
Jen: 93# SAHSPU 6:30

2nd WOD

Haven't done DLs before, so dropped weight down to 135#, subbed 25# BD Push Press for HSPU.

Broke up each round, but finished all 21-15-9. I probably should have pushed myself I little more with higher weights - will work on the HSPUs.

5:13

DL 185 x45
Dumbell press 30lbs x45
btw 128

Bwt: 275

Warm up: 1/2 mile run and stretch

"Diane"
21-15-9
225lb Deadlift (all unbroken sets)
HSPU(all unbroken sets)(P.U.'s done on w/ smith machine bar set shoulder height)

Time: 4:40 (exactly 1 min. faster than last time!!)

I really love this lady, because the deadlifts are my favorite exercise of all! Hopefully all will continue to progress nicely for my deadlift competition coming up in May. Good luck to all.

28:02

modified:
ball = 6lbs, 15 inch jumps

comments: crossfit warmup (3x10 reps)

7:18
I did my hand stand push-ups with my feet on a bar. (I was not pushing up my entire body weight)

25:00

subbed 185 for 225. But HSPU getting better. Good Times

Warm up w 115# x 10 + cfwu x1
Subbed 205# DL
9:26 - full 4 minutes better than last time's 13:36

8:23
subbed 185# DL
HSPU's w/bar assist

135 on the deadlifts; subbed 50-pound shoulder presses for hspu's, up from 40-pound sp's last time. Onward ...

195# rest as perscribed. Done in 9:30

Ya Diane!

BW=159

DL=210#, HSPU on smith machine(sets of 4 throughout, before did 3's and 2's)
All sets broken except last DL

Oops,

16:18

10:25

subbed 3x pushup for hspu - I am still recovering...

thanks!

3 x CFWU as RX'ed

225# DLs 10/6/5 - 8/7 - 5/4
HSPUs unbroken

9.40

13:34

hooked my feet over a bar on the squat rack, the rest as rx'd

Modified
21 15 9 Reps of
100kg DL
Elevated Push Ups (feet on 2 Benches stacked)
+
11 7 4 reps of
20kg DBs Double Hammer Curl to Push Press

12.42

So it went 21DL,21 Push Ups,11Curls to PP,15DL,15Pu,7 Curls etc just to get a bit more simularity to the HSPU
Notes
DL into 3s with 20sec strict rest between sets

16:09 as rx'd

CFWU

Diane in 6:02 Subed Airborne PU for HSPU

Other trg today:

Pull Ups 130
Sit Ups 150
Bike 30.79km

Trg beverage of choice is the IM "Bomb"

7:56

HSPUs were partials to a 4 inch pillow on the floor. Deadlifts unbroken sets. HSPUs broken on all sets.

Did this with two other guys from the Diablo Sleeper Cell.

About half of the first round were full ROM (to top of head) the rest were partial dip, followed by a complete negative for a 1 rep count.

Old PR 9:09

New PR 7:03 (Rob and Andrew definately motivated me, recent HSPU practice helped a lot as well).

With 3 hours of sleep to boot!

Finished up with some 20kg kb snatches and pull up work.

17:12, modified

205# DL, 85# pushpress sub.

WOD
used 145

8:10

0500L KAF

Instead of doing Diane with a sub for HSPU, I decided to break her into her components:

45 DL - 115# - very broken. 13:48

Practice Handstand holds -- by walking my feet up the front door -- so I can get some HSPU action in the future. :) Made some undetectable pressup movements on first hold.

since we have Elizabeth, I guess I can do some more handstands tommorrow. *sigh*

8:07

115lb dl. broken 11/10;5/5/5;9
hspu against wall. broken 8/7/6;8/7;5/4
added weight and dropped time. should probably add weight again next time.

DOH! No HSPU in lizzie.

Jumping ring dips and 65# cleans it is!! LOL.

11:20, had to drop from 205 on the deadlift, to 135...will do better next time.

20 mins

team tikrit:
subbed 205 for dl, time 11:39 (joeyd smoked me today!), tried partitioning into thirds for all, paid close attention to form, rom for hspu about as far as possible without some sort of platform (no parallettes or even something to improvise with at the gym here)
joeyd posting separately

11:12, 95# deadlifts

dropped weight down to 205lbs today.. Not quite ready for 225.

WOD otherwise as rx'd:
21 - dl (broken into 14 and 7); hspu (broken into 7s)
15 - dl (broken into 7 and 8); hspu (broken into 8 and 7)
9 - dl (broken into 5 and 4); hspu (unbroken)

Time: 8:52

24'11"

subd majority of hspu with legs hooked on the bar. Stoked I could finished this one. Mad respect to all you crossfiters. Cant wait for tomarrow. Back is going to be sore.

11.28
135# DL
HSPU - feet on bike handlebars

9:46, ok, first time through. had to drop the weight to 185 lbs and at the gym i go to there's really no room for handstand pushups, so i tripled that amount. feels like the subsitute worked

new PR ~

6:34

9:51 DL broken 10/11, 10/5 HSPU done all the way to 2 yoga blocks. All sets except last were broken. Finished it off with Intervals. Set the treadmill at an incline setting of 15(highest it would go). Then did 10 sec sprints at a speed of 10. Recovery in between sprints were 40 secs. Total of 8 sprints. What was I thinking.

135lb DL, 75lb push press. 13:00, wind-limited. Even more than usual in awe.

I have a question...I just started crossfit, when doing Diane, do you do 21-15-9 deadlift and then 21-15-9 HSPU or do you do 21 deadlift 21 HSPU, 15 deadlift 15 HSPU, ect. I love crossfit though, reminds me of my crew days in college. Thanks

bw=215
1hr/21.6 miles on stationary bike trainer, then
"Diane"
225#DL, subbed 220# military press on machine for HSPU due to wrist injury. 12:18 elapsed. Had to wait a couple of times for the bar and to re-load weights, so probably got a minute or two more rest than I should have.

~20 minutes as RX'd. Forgot to stop my watch.

The thought of Kelly Moore's "butt and hams on fire" is setting me on fire. Pound for pound the fittest woman on the planet Earth, as well as on Krypton, her home planet.

#60 & #72 Delaney: Very sound advice.

#40 Maj. Johnny Mac: Listen to Delaney, Sir. Throw the MJ in the recycling and just dial into the WOD. Do the CFWU every day, and scale down and work on form and flexibility at first, and the weight, reps, times, and fitness will soon follow.

Hi all,
Workout as follows
Lisa SDL (65 kilos) and PP (35 kilos)x5x8. 10:00.
Jon Walk 5 miles; SDL (110 Kilos)and PP (55 Kilos)x5x10. 11:30.
Until tomorrow...

Dan
t-11.19
AHR-140
BB-#135
HSPU-Back to wall, shallow

Monique
t-?
BB-#35
HSPU-Feet on bar

CFWU X3

DL 21X135#, 15X135#, 9X155#
Assisted HSPU (feet on Smith bar) 21,15,9

3:45 - was I only supposed to do one round of this? Time seems too short.

mfbunch #217
You can actually use dumbells as parallelettes to increase your HSPU and regular PU ROM if you have nothing else. Hex work best!

round of 21: 7:07
round of 15: 6:19
round of 9: 3:48
Total 17:15

DLs broken as 11/10, 8/7, 9

HSPUs broken like a Ming vase. First half of each set "legit" (all the way down and up). 2nd half more like a mix of partials or (full)
negatives.

Minor PR (15 seconds or so), although with the mix of negatives and partials it's hard to compare to previous performance.

9:44
only one sub 245 instead of 225 on dl

Horns Up!

As Rx'd 25:00

I was having a lot of trouble in the first few sets holding the damn bar, until I switched my grip to front/back (one hand underhand/one hand overhand) and then I flew through the last set of deadlifts.

As Rx'd 7:12
hspu rom 2-3 in. off ground.

"I'm moving to New Orleans where I will be a god among men. . .and none of you sub 10 minute Diane motherf$#@%^s can come with me."
-Dan Silver

My deadlift is still a work in progress, so I subbed heavy rack pulls (heavy for me, not a powerlifter for any visiting trolls).
Rack pulls @ 245#
elevated ass-up push ups
11:16

This was much better than my last attempt using 185# from the ground and much more taxing on my CNS. At least that's the way I feel today.

11:03

225 deadlift
hspu (assisted)
21-15-9

chris

7:01

as rx'ed
deadlifts in sets of 10 or 5 to completion
HSPU unbroken

6:40 as rx'd
5:50 135 deadlift

forgot to list the names.

John was 6:40
Jose was 5:50

23:17

7:05.
pushups at about 60 degrees; dl as rx'd.

13:34
DL 11/10, 8/7, 9
HSPU 7/7/7, 5/5/5, 5/4

Done a day late.

CFWU x3
WOD :09::39

Didn't have a workout partner to hold my legs, so I had to use a Smith Machine with the bar on the top rung. Form started out bad, but got better as I loosened up. Still not as good of form as should of been. Now I'm off to Santa Cruz!

1:15:16

Broken sets with the 225# deadlifts.

Broken sets with the limited ROM handstand pushups.

But I was actually able to do them! I would've never thought about trying to do handstand pushups before!

Crossfit ROCKS.

20:25 as Rx'd but with many broken sets.
Handstand pushups with toes to wall and touching forehead waaay slowed me. Getting weaker on them as I did ten in a row 2 months ago. Need practice?
Deadlifts getting much easier. Got to 18 straight deads on the first set and probably could have gotten the 21 with a little more focus.
Bodyweight 200lbs.

10:38
195# deadlist. HSPU were assisted.

Last time I did 185# in 8:42.

Forgot to post yesterday:

Kelly 27:07

Dianne 5:54

7:15

Trap Bar DL
High-elevation push-ups (feet on olympic bar high up on power rack)

185lbs instead, not a problem... 25mins - took several breaks during HSPS, damn broken blood vessels again...

9:48

9:28 with 135# DL, self-assisted HSPU on Smith Machine

Note to self: increase the weight next time

I wimped out on this one yesterday and did a mini Fight Gone Bad-Row, Push Press 65lb, Sumo High Pull 75lb. Did 3 3 minute rounds scored 241. Felt like a sissy so I did Diane today as rx'd in 14:23 hspu head to floor. 14:40 last time.

did this yesterday but added a bunch of stuff.

tabata squats...8 sets of 24 reps..10 seconds in between

then Diane as Rxd but replaced the standard bar with a 2.5" diameter bar for grip work..7:43

then 50 pull-ups for time...4:25

then squats 5 sets of 5 reps with 315lbs...30 seconds between sets

then Bench Press with 2.5" bar singles...315, 365, 405, and 425.

the whole workout took a little less than 47 minutes.

Did this on 2/8 and doubled up w/ Liz afterward.
DL, HSPUs
10-6-5, 11-5-5
8-7, 5-5-5
6-3, 4-1-3-1

Total 12:18. This beat my previous time by over 2 mins and the last time I did it I used 195 or 205. So, added weight and lost time!

Posting late: Did this WOD one day late.

DLs felt good
135 x 21
135 x 15
225 x 9

Still not strong enough for handstand pushups, but...

Military presses
70 x 21
70 x 15
70 x 9

All sets unbroken

Ran 2 miles with 40 pound ruck.

180# Deadlift
HSPU
21,15,9
Time: 10:12

220# dl's
Time: 13:48

Done 2/7/06:

Dave- 12:04:34 w/ 30# db military press sub for HSPU's

Vanessa- 8:45 w/ 155# DL

Done 2/8/06:

Joe- 5:43 as Rxd

Jason- 7:56 as Rxs

As Rx'd 7:54. Good ROM on HSPU

Did this a day late.
HSPU were about 1/4 to 1/2 down.
Time: 11:36.

Did this right after "Kelly" w/205#
Time: 5:33

3 x CFWU (except back extensions)

20:34

115 x 21
115 x 15
115 x 9
(ego left behind while rehabbing back - felt pretty good to do any deadlifts again!)
Real slow with lots of focus on form. Still need to improve on leaving weight on heels. HSPUs improving, but still with very short range of motion. I tend to fall out of handstand at bottom or ROM. Tips?

13:55

Subbed 175# DL
HSPU as RXed

13:45
bwt 111
150# d/l
deads broken 11/10, 10/5, 9
HSPU (3/4 range) 11/5/5, 8/4/3, 5/4

i did mine in 18 minutes.

i used a trap bar for the deadlift. but used no belt. the weight was 185 # for al l3 sets.

DL = 11-10; 7-8; 9

That one was tough. DId it on the 7th but forgot to post.

BW 175

This is the first time I did 225 for Diane. I did not think I could get through it, but I suprized myself! Crossfit rocks!!!

All sets broken: 11:23

18+ minutes, HSPU are my nemesis. I'm 6'4" and 190lbs so I'm thinking simple physics just ain't my friend. My little 150lb friends shot through this one in under 5 MINUTES??!?!?

Done 2/8/06

17 mins.
CFWU x 2
DL: 21 x 185#, 15 x 205#, 9 x 225# (all sets broken)
HSPU all done w/ feet anchored to side of smith rack

ended w/ 10 each: windshield wipers, knees to elbows, & lying leg raises plus 200 singles on jump rope & work on speed bag

Hello everyone!

"Diane"

21-15-9 reps of:
225 pound Deadlift (102.5kg form became shaky towards end)
Handstand push-ups (Self assist on 1m rail. Should have done against wall as these where easy)

Time = 9:17

London Crossfitter!

21-15-9 reps of:
60 kg (132 lbs) Deadlift
Handstand push-ups

Really clean deadlifts, except towards the end when I started getting tired.

Time: 10 minutes, 46 seconds.

i think it was a pr
100 kg d/l and subbed jacknife pushups with feet on ghr for hspu
6.59

Back is bothering me. Dropped weight to keep perfect form. Still sore, but want to make sure I was doing them correctly.

Warm-up including back extensions

21-15-9

185 lb deadlifts and handstand push-ups against wall. All sets broken
14:21

Sore back from golfing 3 consecutive days and overnight jet ride.
DL 21*95 15*135 9*185
Subbed in Bb shoulder press for HSPU @ 95#
~20:00

12:28

DL 13-200, 8-155
DL 10-200, 5-155
DL 4-200, 5-155

As Rx'ed in 15:00
BW: 160-lbs
8-minutes slower than my score 9-months ago

13:04
Dl's as RX'd,
seated DB press (2 x 35, last 9 @ 2 x 30).

Talissa: 8:47 (67lb DL)

Thayer: Did 21 DL, 21 HSPU, then 10 DL and injured ankle so finished HSPUs and stopped (67lb)

I subbed dumbell military presses for HSPUs, I'm still working on those. My time is bad, but i'm still getting aquainted with Crossfit...focusing on form. My deadlifts felt much better this time, i was really getting my legs into it.

1: 6-4-4-5-2
45lb 5-5-4-2-2-2-1
2: 5-4-6
40lb 7-5-3
3: 5-4
40lb 5-4

34:23

12:15 as rx'd

9:15

as rx'd

12:12 as Rx'd New PR
2 :53 second improvement

Jeff 12:44- deadlifts with 135lbs.

Lincoln Park Run Under Construction) :40min

20X 60lbs DB (kettle bal)l swing
25X Sit-ups (High Slant Board)
25X Back Extensions
20X 60lbs DB (kettle bal)l swing
25X Sit-ups (High Slant Board)
25X Back Extensions
20X 60lbs DB (kettle bal)l swing
25X Sit-ups (High Slant Board)
25X Back Extensions
20X 60lbs DB (kettle bal)l swing
25X Sit-ups (High Slant Board)
25X Back Extensions

Meyer 12:03 as Rx'd
Kyle 13:37 cleans with 135
Thompkins- 5:48 cleans with 75 lbs.
Stewart-6:00 85 lbs cleans
Garcia- 3:30 85 lbs. cleans

9:37 (pr)
same ROM on HSPU's - nose to one of our focus pads

7:32 (PR) with HSPU's performed to the nose with feet hung on a bar at sternum height.

Still working around a shoulder injury, so:

I used 135 for deadlifts, 30 lb dumbbell upright presses for the HSPUs. Finished in 7 minutes.

approx. 25:00
hung feet over smith bar for HSPUs

I did not time this one. I've never done deadlifts before, so I went with 95, 115, and 135 lbs, worked on form. Subbed seated shoulder press for HSPU's, used 65, 75, 85 lbs. Need to work on both these excercises.

#226, Meghan, in case you haven't seen the pattern from the other posts, it is 21 deadlift/hspu, 15 deadlift/hspu, 9 deadlift/hspu, as you had deduced.

CFWU x 2
185#DL, used paralletes for 1st time, huge ROM difference, not improvement, just difference...
14:55
3 rds 10 second L sit, 5 KTEs

dl 185
time 6:46

deadlift: 205
otherwise as rx'd
time: 57:20

21-15-9
100 pound uni deadlift (other leg balance assist)
HSPU
NO time recorded

A few days late, but I finally got around to completing Diane..

185 lb deadlifts vice 225

total time 9:49. Next time I'll do 225.
Also ran on treadmill 25 minutes
5 min @ 5 mph
5 min @ 6 mph
5 min @ 7 mph
5 min @ 8 mph
5 min @ 9 mph

16:26

as rx'd 16:47

DL:
85 x 21
95 x 15
100 x 9

All broken. Pushups (can't do HSPU).

~18 min

6:51 on 2/8 using 100# for DLs. HSPUs improving but I am still not getting full depth. Last time was 7:49 with the same DL weight.

CF w/u
21-15-9
185 lb DL
HSPU w/ 2 phone books, vs. wall

DL 135/5+5, 7+3, 7
HSPU 3+2, 2+1+2, 3
22:15

9:20
Sub DL=155, hspu on bars, many true balanced
End with 5/3/1 at 185/195/195 hspus on floor, then 2 min handstand on bars
Wu=10 min light stairclimb, cfwux3 light in bar dips (10 reps)

16:03
working up to HSPU's (again) pulses to a pillow.
DL's are weak too.
Diane was never much fun to do,that's how I know I need it the most.

Been a big week - might get to this in 2 days time, so look under Thursday 8 Feb.

Abraham Lincoln Crossfit

Tom
10:30
21
8-7-6
15
8-7
9
9

Next time increase range of motion on the HSPU

did DL`s no problem. HSPU cannot do `nose to floor`-20min

3:16 (pr by 5 seconds)

Trap bar DLs burned. All unbroken. Warm-up with 135# then 225 felt so light, very weird. Flew through the first 21.

The 21 HSPU were strong, unbroken, and quick.

Fell out once each of the 15 and 9. All pretty strong.

oh yeh, followed up with 95# thruster x 21, 400m, 18 thruster, 400m, 15 thruster, 400m in 10:41

then, planche practice and push-ups to cool-down

6.43 as rx'd

subbed dips for hspu
xfit wu x2
wod
9:11

Five mile trail run
Crossfit Warm-up
DL #205…24:35…I was getting dizzy at the end of the DL.