No Y open, no bar at home, will do Tuesday. Hike in the Tetons tomorrow.

be glad to be back in oakland tomorrow.

is there an effective way to complete the handstand pushups w/o having a spotter?

Nivek- Put your hands on the ground, about a foot away from the wall, looking at said wall. Then kick up into a handstand against the wall. Try to keep your body in line by rotating your hips so that the curve is out of your lower back.(Going hollow) You should be able to look up and see your toes. Do a push-up touching your nose or forehead to the deck. If you can't then go to the depth that you can. Try to only use the wall to balance you if you're about to fall. There is some footage of other ways to sub for HSPU's in the FAQ. Trying laying on the ground w/no space between your lower back and the ground. That is what going hollow should feel like. I know it's short and not very in depth but I'm sure you get the idea.

Get some, Go again!

Kick ass pic.

I don't think so...
21 HSPU's?

Anybody else get lower back pain from CF WOD's such as this one...

ugh! good times, right??

ugh! good times, right??

Where in New Brunswick are the fellow crossfitters in the picture? I am in Rothesay near Saint John.

Salut mes amis au Nouveaux Brunswick!

hey Shawn, i'm in Moncton.. curious to know where that picture is also.

4:03. DLs felt really good today - still assisting HSPU's w/my foot on the Smith machine.

Why can't I follow up someone who took around 90 minutes to complete the WOD? 4:03??? you left off the 1 in front of the 4: didn't you? sheesh...

anyways, 32 yom 5'7", 153# (and dropping...)

first time Diane ~16 min
sub'd 198 lb dl's and 45 lb dumbell presses

coulda pushed a little harder, but it's a good benchmark to start at and improve upon

Hey J and Shawn,

Monique and I do many WOD and that type of training at the Ceps on Univertité de Moncton campus. We even have a group going through most of the winter months!

Très belles installations les amis!!

If anybody from Moncton or N-B for that matter, would like to contact me, I work as head conditioning specialist for the U de Moncton teams and as head kinesiologist for the conditioning center.

... give me a call! We've got a really cool fieldhouse to train in!

Daniel Doiron

First time doing a more serious DL. Starting Strength helped a lot...keeping the bar in contact with the leg from start to finish. Worked on my hook grip which I'm told is good to start at the lighter weights so you get used to it for the heavier weights.

155# DL
35# presses

reps and sets as rx'd

11:54

8:45 as rx'd

Kevin O: CrossFit meeting at Pull-Up bars across from Gold's at 8AM Labor Day.

As rx'd

15:58

Primal Fitness Jumping Program - Week 1 - Day 3

Sprinting: 4x30sec (100 strides each - distance?)

additional: 30 Jumping bar muscle-ups at throat height

Crossfit: 21-15-9 reps DL 135#, HSPU -40# in 14:00

43
158
5'11.5"

as Rxd 10:43 but subbed 155 (76% of scaled wt)and piked partial HSPUs. Still, getting better

21-15-9

# 225 Deadlift
HPU

12:07

Any of the NB crossfitters from Fredericton should come to the CFB Gagetown gym sometime - outstanding facility and a lot of keen xfitters.

This is a little off topic but...I want to build a box-jump--how high should I build it? What is the standard? Thanks.

21-15-9
225lb Dl
50lb standing dumbbell presses

14:45 approx.

21-15-9
DL 135-225-135, HSPU
20:00

Comment #24, standard box-jump is between 20 and 24". Check out this month's Crossfit Journal for some great box plans from Lincoln Brigham. Good stuff!

lil pipe-did first 11 reps w/ 225 lbs. then drop down to 205 for rest of the first set of 21 and first 5 of next set then dropped down to 185 for rest
HSPUs assisted on wall-29:04

sam did 155 lb. dl and strict mil press w/ 30 lbs.-25:05

36 bw190
as rx'd

Diane 02/07/06--7:53
Diane 09/04/06--6:19

as rx'd 4:44 20 sec. off best time but I will take it!

Painstorm XVII today!

http://www.crossfit.com/discus/messages/25/29248.html

HEYYYYYYY!!! The wedding was amazing, thanks for all the well wishes. I did a version of Thursday's workout yesterday before the wedding and it was painful. Time to get back at 'er!!

#24 check the message boards, there's info about a 20" irrigation box from home depot you can use for box jumps. Since I can't put together legos, that's my best option.

Looking forward to being upside down after the burger and beer workout yesterday...yikes.

12:55

Age 29, BW 177.5

Diane----> 19:52.

Longer than last time.. think it's because of some nutritional laziness lately and yesterday's WOD nuking my lower back.

enjoy your day, Xfit Nation.

as rx'd 19:29. First date with Diane. I liked her, although I found her a little abusive.

Well, I under estimated that one.
15:38
Age:22
BW:200

"Diane"

sub'd 195lb DLs

time - 13:12

DLs (11-7-3, 5-5-5, 6-2-1)
HSPUs (11-5-5, 5-5-3-2, 5-2-2)

3:56
died on the last set of hspu: took me over 1 min for those last 9 :(

bw: 195

time - 13:48

deadlifts - unbroken
HSPU - broken into 3 sets each round

josh everett...I hate you...

;) I should have posted early, now I have to wait until 5 or 6pm to do this and get to come after a bunch of sub-10 minute times. Well, men will die for points, right? See you guys in the afterlife....

12:59

--HSPU done with feet against the wall

#32, be sure to check out "The Wedding Gift" (PainStorm XV) workout. Congratulations!

The Y was closed for Labor Day so I did Saturday's WOD. 7 rounds in 28:08. Another beautiful day at the beach, off shore breeze, smaller but still decent breakers. Can't say I'm heartbroken at having stood up Diane. As always, thanks, Coach and Lauren!

Great Job at the PAINSTORM today Sue A...
#43.. did the wedding gift on Friday.. Heck of a workout that one was:)!!!!!!

5:00- some assist w/ heels over bar on HSPU.

injured hamstring/adductor yesterday so scaled to 135# DL and HSPU reduced load, better than nothing, but barely a workout:

reps 21-15-9 all sets continuous 4:45

paced off my "400m" from yesterday and it came out to be 535m, sheesh.

CrossFit Oakland

CINDY

Max
Time 6:18
HSPUs deteriorated from 6 inches off floor to 9 inches off floor. Needs a lotta work.

Candace (first time)
Time 10:54
135 lb Deadlift
HSPUs 6 inches from floor

21:51

BW = 140

Used 180 lb barbell for deadlifts. Tore open callous on left hand during 2nd set; made completion of workout a bit tougher. Starting to love HSPUs.

hspu assisted

4:08

I mean Diane.

J. Everett...I must say 3:56 time for that workout? I must question your integrity in that..or your not doing much of a weight...that can not be believeable if you actually do a correct DL.

Ok first time ever doing HSPU's. Think they'll need some work! Not even going to bother timing what i cant do!!(yet!)

Ben: 8:53 (self-assisted HSPUs on squat rack)

Tim- Before I post my weak scores, I'm gong to tell you straight up to NOT question Josh Evertts' score. I've met the guy and watched him at several seminars. His times are legit. If you have any questions, check the videos for some of his WODs. There's a good one of him and Greg A. head to head in a "Fran" race. You migh want to rethink your questioning technique before you start running your suck-pump. Iknow he's a big boy and stand up for him self, but I didn't like the way in which you approached it.

Scaled weight to 155lb DL
Self spotted HSPU with bar

12:38

CFWU x3 (-dips)

WOD
:09::18

Though not an impressive score, it's a legit one incase someone wanted to question it. HSPU's were done correct, unassisted. I even threw in a few extra at then end of each rd because I wasn't happy w/my depth on all of them. DL's were not the limting factor. HSPU's were. This is my PR for unassisted HSPU's. I used to think having someone hold my feet over my head were correct. But when I did them right, my times increased by minutes. I'm sure the 5lbs I put on since moving down here hasn't helped either. Damned southern cooking!

Jesse Woody- Glad to see you didn't get washed away up there. You're right... Like a wise man said. "Men will die for points".... I'll see you in the after life. Hopefully they have good stout there.

Get some, Go Again!

225# DL
I'm new to xfit heard about it in the army
my HSPU were weak, I checked out the video for self-assisted hspu, what should i be focusing on for form? I don't have the balance or strength to do straight up hand stand PU's. the deadlifts rocked!!
3:57

One hour and 15 minutes as prescribed.

This is my first time using the full weight for the deadlifts. Touched my head on every rep of HSPU's.

The horrible time is because I am sick and had no energy to keep moving, so the sets were very broken. Even if I was feeling well it probably would have taken over 20 minutes.

46yo
173 lbs
sgb wu x 1
round 1: 185# dl 7/7/7;hspu 7/7/7
round 2: 185# dl 8/7;hspu 8/7
round 3: 185# dl 9;hspu 9

Last time I did Diane I did it in 14 min.

This time 7:24

Pretty incredible improvement. My HSPU's were done with a spotter, I don't want to kick someone in the face while they are doing their curls.

60, bwt 283. Ah, Diane--one of my favorite ladies. Some day I'll even be able to "date" her as Rx. For now: 19:40.
Rd1 225#DL-broken 10/11
HSPU with feet on the wall-broken 11/10
Rd2 225# DL- 15 Rx
HSPU on wall- 10/5
Rd3 225# DL- 9 Rx
HSPU on wall- 9
All HSPU forehead to floor.
Gettin ready for deer & elk season, so added 15 min walk on treadmill @3.7 w/ inclines 0-7.

~20 mins w/ 205# DL sub and single-foot rack-assist HSPUs @ 160# BW.

Ahmik- Nice Doc. Just take a "Vitamin-M" and you'll better by tomorrow. ;) E-mail me your address so I can send you that hat when they get in.

Is Crossfit et Amis a new affiliate in New Brunswick? If so, where??

We are located in Fredericton and always looking to meet new crossfitters!

cfwu x 2
3 rounds of:
21 DL @ #225 and 10 HSPU (feet aginst door, -ROM on most)
in 19:37

BWT 275
315# DL/Asst HSPU
8:48 (about 4' improvement)

Nov '05 - 8:33
Apr '06 - 5:59
Today - 4:01

HSPU's only halfway, but more control.

GREAT effort Ahmik. Now do what doctor DJ ordered.

Josh, great time. Thanks for the motivation. I'll be full ROM on those HSPU's yet.

Today:
19:40 modified as follows:

rnd 1:
21 185# dl
21 hspu to foam pad 6" off the ground, pressed back up to fully locked active shoulders.

rnd 2:
15 185# dl
10 hspu to foam pad 6" off the ground, pressed back up fully locked active shoulders.
5 negative hspus lowered head to floor.

rnd 3:
9 185# dl
9 negative hspus lowered head to floor.

Previously:
"14:30 modified as follows:

155# dl
5 wall-assisted handstands with some negatives to start each round followed by 35# db shoulder presses (16,10,4)."

Bodyweight 175lbs

HSPU self-assisted on smith machine. Time: 6:58.

Did this a few days ago in 10:36, down from my previous best of 11:15.

BW: 193
32 yo (today)
Broken sets throughout, grip strength was the killer on the DL's. As rx'd. 18.45

this is the first time I've managed this with full weight on the deadlifts.
15min 50secs. (bw=138lbs)
the deadlifts were all broken into sets of 3 but I was pleased to actually finish at this weight.

As Rx'd

14:46 (2 minutes slower than last time)

Deadlifts SUCK !!!!!

44 yo BW 210lbs

Tim Comment #52
You are cordially invited to my house and I'll do the workout right in front of you. e-mail me at josh.everett@ucr.edu or you may call 951-323-0797 to set up a day & time.
3:56 isn't even the record. I believe Matt Mast did 3:30. I was chasing that.

You know what Tim you are partially right... my DL was a straight leg DL/DL hybrid. Each rep did start at the floor and finish with me standing tall & locked out. The invite is still out there though.

Loved the photos! Go kids! We're in the process of putting in our family CrossFit indoor/outdoor gym. Rings and ropes in trees! We break ground for swimming pool this week. We will need h2o CrossFit WOD soon. R,J,,J,,J & R

bw 165
19:46
225 # deadlift
most of my hspu ended up being 5 sec holds
I def need to work on my raw strength
it was a big limiting factor today

9 minutes flat

i like a lot of the workouts on this site; however, since i started incorporating some of them into my routine about a year ago, i have noticed a steady decrease in my performance. prior to doing more of a crossfit routine, my best 5K was around 21:00. now, i'm lucky if i crack 22:00. i use to top out on strict pull ups at around 33-35. my best over the past six months has been 29. i used to clean 225 with ease, now i almost see 205 as an accomplishment. i was able to snatch 160x3 last summer and now i can do 135 for 2 or 3.
i think many of the crossfit workouts are very demanding and i am satisfied when i complete them. you can't go wrong when you target your entire body in a workout. they get me sweatin'.
but i do not understand why my numbers have dropped so significantly. my diet has remained the same and turning one year older cannot make that much of a difference. the only factor that i can really attribute this to is shift work. i've worked every shift you can think of over the past year. can it be because my circadian rhythm has been thrown out of whack? any other factors?

DIANE
6:18
HSPUs partial and deteriorated as the workout went on.

(could not stand leaving my confusing posts above w/o correction.)

Tim: For those of us on the bigger/stronger side DLs are not the limiting factor, HSPUs are. I'm sure the DLs took me under 2 mins total, while the HSPUs kicked my butt. If I did them full-range (or closer to) this workout would have taken me another 8 minutes.

12:47 as rx'd
about 2 min. better than last time

26yo 200lbs

didnt feel like going to the gym, so this was done outside

DL 80lb tackling dummy
63-45-27

HSPU wall assist w/ hands on dummy to work balance
21-15-9

took 2.5 songs to complete
bad religion, jesus lizard, rollins band

NJ: I am guessing you are classically overtrained: when was the last time you took a full week off? Do you cycle intensity or just go b****-out every time? Do you get enough rest? 4 hours of sleep over the course of a year could go a long way towards messing you up. And wow, an easy 225 clean? That's still a dream for me!

I ve been wondering where Matt G's posts have been. After thinking about the increase in posts like Tim comment #52 had to josh everett, maybe i just found my answer.

As written...9:42.94

Well another day and another member of Crossfit, Nick K joined the club, welcome in!

Ryan 26/#185 4:50

Smithy 26/#195 9:50

Nick K. 28#200 DL @ #135 for form

Jon Owen- I talked w/Matt via e-mail and you hit the nail on the head.

SteveHB- Nice times once again bro. Keep it up Chilli Pepper!

weighed in at188 on Fri. down 7 pds from June.
ran mile for time 8:18

sub 95 pound press

8:06

max, thanks for replying.
i really haven't been sleep deprived. i do lose some sleep during the first week or so while transitioning to a new shift, but overall, i would typically get 7-8hrs of sleep. sometimes it is split up to 2, 3, 4 hrs at a time though, not straight through. i guess that could mess with you too.
i usually take a 7-10 day break every few months. my last break was the last week of june/first week of july, almost two weeks.

back in the day, i loved cleans, but i also think i had a different mentality too. i was more invlolved with athletics and would get pissed off while exercising. i used that as an advantage. i would get 225 for 5-6 reps. one was easy, five was rough. fell on my @** numerous times.

10:44 - Quite happy with this. New PR's that weren't expected.

1st rnd - 8 quality HSPU's (PR) / 2 HSPU's / Remainder were with feet hooked on Smith Machine Bar.

2nd rnd - 6 HSPU's / Remainder Hooked.

3rd rnd - 4 HSPU's / Remainder Hooked.

Ouch! Comment #52, why be a hater? At least make an effort to get a bit of background info on the person you're "calling out" before you question their integrity in public. It would be pretty emberassing if they were just a crossfit monster (which josh is) and there happened to be a good bit of video and/or circumstantial evidence that they were capable fo the feats for which they posted (which there is).

Perhaps check the videos in the FAQ section along with a search for posts by Josh on the message board. I would have no doubt that he could best my time on this workout in spades...then again, I've seen him perform in person, so perhaps that isn't fair of me to assume...

Diane: 29:25
Immediately followingthe other day's exponential Cindy 6 rounds 25 pullups. 32:15 for 7 rounds.
I wonder what the value of questioning someone else's time is. If someone is lying, does that somehow make me faster? I primarily compete with myself, and try to stay mid pack, with varying degrees of success.

Me: 7:13.2,
Julian: 9:06.9,
as px'd.

Amazing, even five hours later, to think how much fun this freaky work out was. Girl at the gym said I scared her. Scared me, too!

DL 140 lbs (30lb bar plus 50kg), 12/9; 12/3; 9
HSPUs to 6" box (unbroken sets!)

9:56

Read Mr. Rippetoe's chapter beforehand, that is good stuff! I would lose the odd comment about pantyhose, though.

I took last two days off because of travel
Today's WOD, around 8 min. Deads felt good, but most HSPUs were partial reps. I'm still concerned about old shoulder injury.

7:10- HSPUs down to a 2 inch pillow.

bwt: 238 age: 31
225lb deadlift 21 11/4 9
2 50lb dumbbell shoulder press 11/10 9/6 9
time: 8:42

bench press 160lbs 12/15/15/12 reps
power snatch 65lbs/85/85/95/95/95 all sets 5 reps

skipped yesterdays workout and wasn't really feeling the energy going into this one so i scaled it back and added some of the power snatch for practice at the end

Comment #52, Josh Everett is the strength and conditioning coach for UC Riverside.

http://www.athletics.ucr.edu/strengthconditioning/index.htm

Bw203
44yr
25:20
As Rx w/ poor ROM on HSPU

As Rx'd...~8:30-9:00

I was taking a break before my last 2 HSPU's when one of the coaches at the school coralled me and started asking some form questions about the conditioning workouts I posted for the students...I didn't have the heart to yell at him before throwing up on his feet, which is what I felt like doing. Needless to say, I'm only half-sure of my time.

Not too shabby following heavey one-arm push-press, sandbag shouldering, 30lb weighted pull-ups and 30lb weighted parallette push-ups earlier today...I'm going to sleep GREAT tonight!

Modified

21-15-9
105# DL
55# Sh Press with Bar

10:38

DL broken: 1) 10/6/4 2) 8/5 3) 9
SH Press broken: 1) 7/6/4/4 2) 7/4/4 3) 5/4

Comparing with an attempt including HSPU and 105# (+ 5sh press each round) about 10 days ago:

17:36

NJ:

I have found that as I approach, nay teeter on the brink of, my 40s rest time has become more and more important: I first noticed around 27 years old I could not bounce back as fast, and it has just gotten more so over time:

It seems like you have a high athletic base, so further improvement is not as easy and may need to be more carefully regulated.

Try this:

Week One: WOD @ 100% intensity
Week Two: WOD @ 80% intensity
Week Three WOD @ 80% intensity
Week Four WOD @ 50% intensity
Repeat two more times
Take one week complety off.

This assumes you are not doing any other workouts at 100% intensity.

I am finding even this might be too much for me: after only 5 WODs at full intensity, I may poop out, depending on what they were.

Man I wish you could edit these posts!!
Week Three should read 100% intensity.

Tim #52 - as someone who trains with Josh and has seen him perform, as well as someone who has performed Dianne as RX'd in 3:43 (before I became a fat bastard), I can testify to his time's legitimacy. And, Matt Mast as far as I know still has the record at 3:34 or thereabouts.

It sucks getting waxed, I know, but you'd probably be a lot happier if you used it as motivation to continue pushing your own performance instead of getting too hung up on it.

NJ - I'm with Max. You're either doing to much or sleeping and eating too little. You said nothing has changed except the shift work. That alone may be enough, and in addition, the shift to CF training may demand a change in your nutrition.

Max - (NJ, please correct me if I'm wrong) I'm assuming the 225 clean is pounds, not kilos. Not that I doubt NJ's abilities, but I'd venture to guess anyone who runs 5Ks with any kind of regularity is not cleaning 500 lbs 5-6 times.

Greg - a 225 clean is still a dream for me. I failed with 175 last time I tried, not beacuse I am not strong enough for 225 prolly, but just don't have the form/commitment down.

Weekly Monday rest day. Will go at this with appropriate scaling tomorrow noonish.

A long time ago in a galaxy far, far away I was a near-elite athlete. In the end my limiting factors were genetic, but the awareness of those who were truly elite and the pursuit of their standards probably went a long way toward approaching whatever my own personal limits were. I now stumble upon CF at a time when I am in need of a personal challenge, something to aspire to for no other reason than to find my own "top end". More than that, I find in this community that the strongest of the elite are also among the most generous with their coaching and encouragement. I also find inspiration and my own way of measuring my marks against their standards.

And so it is with some sadness that I see DJ's comment that someone like Matt G. is not "here" in response to some of the comments posted. That some of the earlier pioneers who are still doing the WOD's are not here to set the mark, set the bar. I wonder if we could all give the appropriate amount of attention to the negative posts (none), while encouraging the enthusiasm and fun in the posts from folks like Tree Lizard, Kegger, Johan, Maximus, DJ, Ahmik, Gaucoin, et al.

For purely selfish reasons I'd like to ask Josh to keep putting the numbers out there. You, too, Kelly Moore. And hey, Matt G. and whoever else has made a similar decision, come home Dude. The CF house is just too quiet without you.

.02 from a Newby...

Darrell

darrell - word up.

maximus - more practimus.

As rx'd
377 - 9:50
404 - 10:09

Nine minutes with a 65 lb deadlift and overhead shoulder presses...no way this fat bastard can do hspu's yet....couldn't open up the school today to get into the weightroom, so had to pile on all the weights I could find on the ol dp bar for deadlifts...thus the ridiculous low weight...

5:35

As rx'd (HSPU's against a wall)
BW: 205
Age: 28
Time: 5:57

The last few HSPU's cost me about 45sec.

20:24

14:02. That's right, bitchez!! But don't worry.
Believe in yourself and you can get there too.

Oh yeah, I guess I should say I modified this. :P
50# deadlifts, HSPU's were only sorta HSPU's (I tried to do them offa the Swiss ball but kept falling over so eventually settled for the windowsill even though it goes up to maybe my belly button. I had to bend my knees, but at least the window sill didn't roll around.)

Good job, J. (and everyone else.)

So is that how it works, if I call people's scores, I get invited to go watch them do the WOD? Sounds like a plan. I'll bring the beer if someone else brings the Paleo pizza.

Matt G, come back. We miss you.

Greg 83: Jesus Lizard was the first show I ever went to.

BW-180

As Rx'd
8:40

bw 160
total time 10:47

did 135# deadlift for first time with barbell so form was bad
hspu's done to 2 25# plates stacked on eachother with a towel on top so i would't crack my head

6.05
100kg DL
1/2 ROM HSPU off Hex DB Handles

Troy
8.00

Off to the weightroom to tackle Diane! Be back soon...

As rx'd

4:38

I had a nice motion from deadlift to handstand.

I'm trying to figure out how to scale a minute off my time to compete with some of the other times. I guess I just have to do it faster. I did sumo deads.

Ryan

Nice job Ryan.

12:35

Sub'd
185 DLs
piked HSPU
1st round reg HSPU, they failed quick (probably that ME push press I did on Sat didn't help)
DLs felt great, grip kept slipping though.
All DL reps came to dead stop on the floor.

As Rx'd
5:22

OK, so these HSPUs are making me their B!%@# !! DL as prescribed, subbed shoulder presses for the HSPUs, 11:17, B.W. 202#.

Had another unrelated question. How do the CrossFit T's that are for sale here fit? Are they true to size, i.e. buy what I normally would? Thanks!

As Rx'd:

6:54

Didn't go all the way down on my Handstand pushups, but I did them. I definitely need to work on those and get used to them. High intensity though, good workout.

Puppy Version (15-9-6)
D: 115 lb deadlifts
50 lb DB shoulder presses
14 minutes
J: 55 lb deadlifts
20 lb DB shoulder presses
17 minutes

"Crossfit Castro"
Rxd. - 2:47
(if you have any questions Tim we can put it on video for you)

I only did 80 lbs., and I did knee pushups (i.e., standard pushups but on my hands & knees instead of hands & feet).

Obviously, it wasn't hard enough.

Time: 5.14.42.

Ben - that's a new record, can you vid it and send to CrossFit HQ?

165 lb. Deadlift
35 lb. DB shoulder press round 1
25 lb. DB shoulder press round 2&3

5:48

I don't understand the need to call out a person's time. IF they lie about their times who cares? They only cheat themselves... I didn't get a chance to hit today's WOD, our gym was closed for the holiday. BTW, does anybody know what happened to Tencaious "D"?

Max, I wish I could edit the comments too!

age 50/BW 240#
subbed elevated leg pushups (getting closer to vertical) otherwise DIANE as rx'd 10:36

Urbana Garage Group (we added a fourth tonight!)

Helen
Karl (as Rx'd) 3:31/4:10/4:12 (11:53)
Dorie (16kg KB/Jumping Pull-ups) 12:49
Randy (16kg KB/Jumping Pull-ups) 13:25
Molly (12kg KB/Ring Rows) 13:47

DJ thanks for the confirmation. Even though I was hoping I was wrong. Ben Allen I am going to be captain obvious and say nice time!

"Diane"

sub'd 195lb DLs

time - 15:14

DLs (8-7-6, 8-7, 9)
HSPUs (very limited ROM and broken all over)

Nice job, Big John (please send 13min video for proof)

Mike Donnelly

34yrs 194lbs 5'8.5" 16.7%bf
Diane
cfwu x 3
18:23
180# DL's assisted HSPU'S... ugh, my back

Looks like Watsonville is setting records. Good job Ben.

eat my dust, Donnelly.

eat my dust, Donnelly.

A quick little story from the one and only Nivek, from Buffalo, NY... I went to the gym today to complete the challenging "Diane". I go into the freeweight room, ready to do the CF warmup. I begin my Samson Stretch followed by my overhead squats and then procede onto my situps on the mat I had layed out to complete my situp portion of the warmup. I turn to lay down, another man is laying down on the mat like he just died and went to heaven- Completely motionless, yet a smile on his face let me knew he was A-OK! Anyways, I decide to get another mat and do my situps, followed by the rest of the first round of the warmup. I come back to do my situps for the 2nd round of the warmup, and a young female comes over and asks the man who had originally taken my mat (still laying on it).. "Sir is this mat next to you taken?" The class act looks at me in the eye and says, "No, I havent seen a soul on it." And then he laughs... So I decide to do my situps on the ground rather then the mat. I come back to do my 3rd round and it is situp time again... The old man starts shouting at me exclaiming, "Damn you ya little sh*t, you shouldve offered the young woman your God damn mat!" The calm cool and collective "young man" that I am... decides its time to go do deadlifts for the beginning of "Diane". I finish my first set of 21, procede to the handstand pushups for 21... and then come back for my deadlifts for 15. This son of a gun SAME man has reracked my 225lb deadlift and is doing 45lb. reverse curls... So I decided it was time to leave the good old Buffalo Athletic Club for the day and redo my workout later at night at the local playground... I hope you all enjoyed this true story from a loyal Crossfitter.

21-15-9
Ring Pullups
HandStand Pushups

Time: 6:13

Nivek- There is a time and place for a good Overhand Right to the throat... and that sounds like one of them. That was a good chance to teach an ol'dog some new respect.

11:30, did HSPU's with feet up on bar of smith machine. Only went about 80% due to one hour of ultimate frisbee earlier today. And hey, great times everyone, at least you're out doing it...Get some.

DL - as Rx'd
HSPU - completed but sets of 2's and 3's
37min - HSPU ate up major time

bw 180
age 35

What happened to my comment? The message board fairy decide not to put it up?

9/4/06 9:00 pm

36
68 kg

7:41

as rx'd

9/4/06 9:00 pm

Age 35/198 lb

13:01 as rx'd

Woot, gj Shane!

160 pound DL.
80 pound presses.
26 minutes.

bw: 185

As rx'd: 8:18. HSPU against wall were slow.

somewhat modifed hand-stand push-ups
8 minutes

Deadlift at 60 lbs. (weak, I know)
standard pushups (someday soon..handstands!)
somewhere between 15 and 16 minutes
This is my first time ever doing Crossfit. 50 years old, female...wanna be strong for a long, long time.
Other older females out there?

Great job turtlest. Keep it goin'

Darrell #109 good post.

Great times people. 2:47, Ben A., damn!

age 30
BW 156lbs

8:38

HSPU against a wall

65lbs.dl
smith machine assist hspu
23 min...working on form
5min.jump rope
abwork w/20dbl unders 3 sets
love the way I feel

Welcome" turtlest I am a 49 yr young cross fit junkie" and have been loving it! Did wod as rxd time 12:05 still dealing with sore muscles from vacation and lack of exercise for 5 days.

DL 185lbs
time 16:00

Back from a week off...

13:49
85kg Deadlift

Last time 15:30 with 80kg Deadlift

cfwu, then:

12 minutes

subbed 80kg for DL, HSPU's against wall

as rx'd: 11:30
HSPU: not going down very far, but working on that. Balance is much better, but I am still using a wall ;)

Sub'd 50kg DL, and HSPU's 15cm short of touching floor. (First time doing them without feet supported)

10:54

BW 67kg

5:52 as rx'd, 4:37 and 5:38 before that, week/weekend travel, not back in form yet

Nivek, You did the right thing! I know how you must have felt. Argh!! We are honerable men and women. Next time you do a park workout try 10 to 1 of pull-ups, dips, modified GH sit-ups. Killer combo.
Because of lack of time today, I will do Diana later. Did some combat gymnastics in the morning just before going to work. I have a great plan for tomorrow though:)
Have fun and live with passion, Johan

19:17
205 lb deadlifts

All HSPUs broken and most were negatives.

5:53

21-15-9
100lb DL
HSPU

HSPU were better...still working on ROM and almost able to do it while balancing (not against wall). Back is very sore this morning!

BW=112
Deadlifts-120#
Elevated (pike position) push-ups with head to ground.
27:08

Nivek - "discretion is the better part of valor." well done. extremely dignified. good choice.

130# Deadlift
Assisted HSPU

13:18

3:02 as rx'd

"Diane"
Very weak on DL, subbed 105# for strict form.
HSPU with toes on Smith Bar

9:48

Will continue working hard to increase DL weight. Too much back history to be much of a hero just yet.

last time 3:44, before that 3:51

Bingo,
Shucks, thanks for including me in your list o' greats. :)

25y/o F 5'7 BW 167 and dropping
#5 crossfit workout

Decided it works better for me to go a day behind everyone so I can see what modifications work because I don't have any weights except for some bowflex selectable dumbells.
CFWU 3x10 subbed flex arm hang for pullups 30,25, 20 sec.

40lb. dumbells for the deadlift 21-15-9
pushups from pike position 21-15-9
air squats because I felt like I missed something 21-15-9
10min

(crashed out of the handstand on the first round I was working on my hanstands earliers today though!)

Age 35, BW 174 Lbs.
"Diane"
21-15-9 reps of:
225 pound (Subst. 135 lbs.) Deadlift
Handstand push-ups
24 Minutes

Coming back from a cold. Headed to the gym today ay 0530 fully intending to complete the WOD and after completing the CFWUx3, was so winded decided to bench instead. Maybe tomorrow...
135 x 20
225 x 10
275 x 6
295 x 4
315 x 2 x 2 x 2 x 2 (4 sets)
135 x 40

BW: 170lb
Age: 31

CFWU x 3

As rx'd 6:55.

15:45 as Rx'd

It felt good but I must have done something wrong, my watch said 2:47...20 seconds faster than my previous PR. Did 1 hour of focus mitt and boxing practice for warm-up. I will have to see if I can repeat sub 3 minutes.

Trap bar deadlifts went easy...didn't touch'n'go because the gym gets angry...so stopped about 1 inch from the floor. HSPU were also to about 2-3" short of the floor.

BW 150#

21-15-9
190# deadlift
Handstand Push-ups

10:16

I don't understand the pics from CrossFit et Amis - New Brunswick, Canada. I thought the French, and by association, French Canadians, were "cheese-eating surrender monkeys" according to crossfit's neo-cohen agenda?

185# Deadlifts
Foot assisted HSPUs
25:15
Back a little pingy . . .

CFWUx3

BW 127
21-15-9
95# DL (60% 1RM)
HSPU assisted w/1 foot on Smith
~17 min (interrupted by some conversation)

8:15
Sub DL 95#
Sub included pushups

CFWUx3 (abs very painful from L-PUs 4 days ago!)
12:00
HSPUs assisted on Smith machine.

Did Cindy
Talissa: 15 rounds
Hana: 9 rounds

Zac-did as stated, still trying to do those kind of push-ups, and my stopwatch stopped working so i have to estimate at around 20 minutes.
Mae-sprained wrist

As Rx'd:
6:33
Done in the rain.
Wet muddy hands make for slow deads.

as rx'd 10:10

run 400m
cfwux2
as rx'd
hspus not so good, used wall for support

10:17 (w/1 interuption)

New to CF and have a question about the HSPU. I really hurt (read pulled muscle I think) my back doing the HSPU. Is there a video somewhere that shows how to do them against the wall? I am guessing that I just didn't do it correctly, because the load on my back was too much. Could be I need to start a little slower also.

CFWU x2

Sub'd and broken
135# DL
40# Shoulder Press (my body REALLY doesn't like being upside-down)
13:21

Someone asked earlier,"why do people post their times?" Then there was an insinuation that some might lie about their accomplishments, thus there is no use in posting or reading what others have done (if I'm reading their query right).

For me, personally, it's a matter of telling the world what I accomplished in that WOD. Maybe someone can take my PR and use it as a starting point? Maybe someone is looking for different ways to sub parts of their WOD? Maybe going through the sweet suffering Crossfit has to offer gives us something to be proud of, and the Comments section is the best place to do it!

Besides, if you have to lie about your WOD in order to feel better about yourself, that's pretty sad. I think that person might have other insecurities that Crossfit may or may not be able to help with.

Two cents. I'll get off my soapbox now and continue my Box Jumps on it.

10 min ellip wu 15/15.
wod 12:22 vs
11:30 on 2/7/06
13:58 on 6/9/05
16:46 on 5/6/05
23:47 on 4/9/05

age: 39 bw: 196.5 this am
WOD: time? I forgot to check! I finished, though...It wouldn't have been before 15". DL @225 kicks...subbed pushups on ball and did 30, 25, 20. All DL sets broken into little bitty pieces at the end. 3s and 2s. Heavy, lots of sweat and I liked it.

I post my times (when I do track) for my own reference next time it comes around. So crossfit.com is my workout journal. I also am encouraged by others who post and use it to kinda gauge my own levels. Good stuff.

bw 165#

as rx'd

4min 34sec

"your mom wants you to do crossfit"

cheeeeaaaahhhh booyyyyy!!!

BW 128

50kg DL, 9kg DB presses

8:50

As Rx'd 4:25

15:40 as rx'd
HSPU broken sets.

6:36, as RX'ed...still using the wall for HSPU
BW 185

BWT 250
10:00 on the dot
1st set of DL broken 12,39. 2nd set broken 12, 3

it should read...1st set of DL broken 12,9. 2nd set broken 12,3

11:15 HSPU assisted.

3:40 (no bs)
feet on bar for hspu

three times the time it took, lying flat on the ground to recover
worst I ever felt after a wod

7:45 on 9/5. ROM on HSPU's still an inch or two short.

44, 5'11", 201lbs
~10mins
135lb dl, broken set on 2nd round
35lb dp to 30lb dp, broken sets
should have done decline piked pushups instead of dp...didn't check subs and wasn't thinking

carol, 40, 5'7", 150lbs
~8:30
95lb dl, broken set on 1st round
decline piked pushups

*************************************************

CFWU, then as rx'd. Took my time and worked on proper technique; 19:50.

*************************************************

cfwu x2
diane 21-15-9 of 225 dealift,hspu
all sets broken except last deadlift, hspu to 90 degrees (not touching nose, yet)
time: 20:00 way too many breaks

btw 154

185lb DL
heels on bar

10:58

about 10 minutes

took extra time because I have to do partial handstand push ups and negatives --working up to touching my head on the floor and pushing all the way back up

bw-215

225 deads
hspu self assisted

time:3:39

13:10

BW-144
DL- 135lb
HSPU on smith machine
15:20

13:32 as rx'd

21 DL: 11/10
21 HSPU: 5/5/6/5
15 DL: 8/7
15 HSPU: 5/5/5
9 DL: unbroken
9 HSPU: 5/3/2

10:37 as rx'd

21-15-9 reps of:
Back extensions
Handstand push-ups
26min 36sec

45 y.o 140#
sub'd 180# on deadlifts
8:59
unbroken except for 15 hspu's (9,6) - gasping for breath between sets killed my time

10:12

Tim: 7:30

As rx'ed, 1st set of HSPUs on parallettes with bar on insteps for balance, remainder to nose. Deadlifts done touch-and-go with first two sets broken only to reset my hook grip!

Not great, could probably be worse. Eh. I think I'll tape my thumbs next time. Also didn't help that the mow-and-blow guys were blanketing the garage with exhaust fumes. Kind of like doing the HSPUs with a plastic bag over my head.

ps. Other Tim (#52) -- how about you concentrate on improving your own time instead of second-guessing people who've been doing this for years? Who knows, you might surprise yourself one of these days.

Calling into question impressive performances by other athletes simply comes across as a manifestation of insecurity in your own potential.

As Rx'ed, 9 min, about 5 min faster than last time.

my BW is 155

r'xd
7:21

2nd WOD today, 3rd this week that my wife joined!
I only had 50# DB for deadlift: 3:19
for her: deadlift w/PVC & 10#db presses: 4:47

Hello everyone!

This wasn't too bad I did assisted HSPU's so that my shoulder would heal a little more as I have a niggling injury. Some of the deadlifts wheren't perfect but they wheren't bad either.

21-15-9 reps of:
225 pound Deadlift (80kg)
Handstand push-ups (self assist on squat cage)

Time = 9:49

London Crossfitter!

21-15-9 reps of:
60-kg. Deadlift
Handstand push-ups (assist on rung 12 of squat cage)

Time: 11.29

A lot better form than last time. Last time, it was crap form.

cfwu x 3
WOD 18:50
dl's 7/7/7, 7/8, 9
hspu's 15/6, 9/6, 9 asst'd by feet hooked over bar on squat rack.

9:06
As rx'd.
HSPUs were broken down to 1s by the end.

29 yr. / 165#

6 mins
sub'd 110# DL's to focus on good form
HSPU's w/ feet on bar & nose to floor / also completed 15 for last set also.

!!!!!!THANKS CROSSFIT, I FEEL GREAT!!!!!!

team tikrit:
joeyd posted yesterday
mfbunch: 14:03, as rx'd
two days behind right now, looking forward to a 10k in a couple days!

bw-145lbs

deadlift-185lbs

did everything as rx'd.

12:52

scaled dl to 205. forgot watch again, doh. sets unbroken except 21hspu(15,6) and 15dl(11,4). next time will use 225.
time under 10 min on wall clock

115lbs DL
25lb dumbbells
9:22

145lb DL
30lb Dumbbells
4:44
too easy but nusing an injured back/rib

BW 190

HSPU wall assisted
DL sets broken, various reps

Otherwise, as Rx'd
10:03

11:45

Avg HR: 163
Max HR: 178

sub'd 185lb deadlift, HSPU off bench

8:20 as Rx'd

2 Mile Training Run....16:50

Then WOD
10:06

BW-198
Subbed 185lbs. on DL
HSPU as Rx'd
9:21

worked with Konantz

did as Rx'd - broken sets

Me 13:45
Him 15:36

Under 12 minutes as rx'ed. Day after the wedding, yawwwwwwwwnnnnnnnn.

Elbow tendonitis break – No pulling

Hike/Walk w/Sam – 1:45

Didn't keep time, but was under 20 minutes.

bw: 125

deadlift: 115 lbs
elevated pushups with squat bar above shoulder height.

Camp Taji, Iraq

bw= 224

10:20

Modified
BW = 196
Deadlift 225 21-15-9
Behind Head Seated Smith Machine Press w 2 x 45lb
21-15-9
Time = 9:00

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up

"Diane"

21-15-9 reps of:
135 pound Deadlift
Handstand push-ups

Total time = 14:05

Notes: HSPU's were about 2" deep. Basically involved kicking into a handstand against the wall, breaking the elbows and then locking back out. Hey, gotta start somewhere...

BWT: 150

165 lb deadlift
6:12 - It was way too light. Oh well, next time I'll go up!

6:19 with HSPU's performed full-range to the nose with feet hung on a bar at sternum height - PR by 22 seconds.

19:21 all broken except last one! HSPU to 3" book-stack.

DL 6,5,5,5
HSPU 5,6,5,5
D 5,5,5
H 10(PR),5
D 9!!
H 9!!

BW 204

made up this wod on 9/7 instead of 10k

cfwux3 (-pu)
13:48
w/60kg dl
hspu w/ft on 20in box; pike position

Getting back into after the Chicago Accenture Tri and a job interview in Dallas.

CFWU x 1 (trying to get to 3 rounds without affecting my WOD)

Time: ~20:00

DL as R'xd but subbed 45# dumbbells for the HSPUs

Love CF

New Diane PR
8:16 HSPU on smith machine

sam- 18:49 DL 155 dropped to 135 1/2 way through set of 15-hspu on smith

9/6/06

21-15-9 Reps of:
225lb Deadlift
Handstand Push-up

5 mins, 44 secs

15:23 as Rx'd
225 D.L.
HSPU with feet on wall

135 # deadlifts
Assisted hspu (did about 4 unassisted)
about 17 minutes

CFWUx2
subbed elevated HSPU with feet on 4' high bar. also did 50# db presses for each round
12:09

Thanks!

170 lbs

Turned this workout into "Friane" lite.

Subbed HSPU with 95 lb Thruster. Used 185 lbs for DL. I didn't even bother to keep time.

7:03 HSPU assisted on rack

subbed pull ups for HSPU due to wrist sprain
9:10

Diane,

BW 200

21x 135(7) 225(14) DL
8,4,2 HSPU
15x 225(5)x3
8,2,3,(left over from first 21, shoulders got too smoked right away.)
3,3,3,4,1 did 10 pull-ups for 4 sets in between those 3's and 4. Did these to loosen my shoulders and keep my body moving.
5,4x 225
4,5, final set of 10 pull-ups.

Not nearly like the RX, but a mans gotta do what a mans gotta do

15 minutes
1 set of 225# DL's broken.
Assisted HSPU with feet on squat rack.
Felt really strong today...hope it lasts.

modified 21-15-9 reps 19 min
205 lb Deadlift,60lb db press

15:08
145lb deadlifts, all sets broken into sets of 3's
bwt:155

42 yoa, 179 lbs.
CFw/u

14:08

Mostly hook grip, few reverse grip reps.
Hspu's with feet up on rack, no pike, slight assist with toes.

Thanks Coach and Lauren

12:15... broken sets of hspu slow me down, or, maybe it's my bodyweight of 215. Either way, judging from the times above, I have room for improvement.

About 23 minutes. Did DL's in 3's - grip fails if I try to do more.

18:05 as rxd. 225 deads were probably a bit much this time. Last time was 205 deads and 6ish minutes... prior to injury. Not quite back in condition, it appears.

Olivia:
time 10:08
Deadlift 85lb
push press 2 * 20lb dumb bells