Maximus:

Thought I could sneak my little triumph into a rest day. Guess not! Thanks for "catching" my PRs.

Will see this young lady tomorrow.

D.

This is always a tuff one the deadlifts alone, and then the hand stand push ups Im lucky to be able to do eight let alone 45 O well give it my best

i cant do 225 deadlift 21 times how do i sub for it?

Matt #3 - still do DL's but drop the weight or take more time.

I might suggest that when we do this WoD, we don't time it, focussing on good form for every deadlift: using your legs, looking up and dropping the weight for that last few inches, before going again.

Get some...

#3 Matt:

Two words: Scale it! Try 135, or 115. Basically, do a weight that won't kill you if you DL it 21 times in the first round.

Matt - sorry, just occurred to me this was ambiguous - by "drop" I mean "reduce"

That's right, more pictures of her.....

Maybe we can change this to 1BW or 1.25BW on the deadlift. 225 isn't that big a deal for me (232BW), but it would be for somebody below 160.
The handstand pushups are by definition 1BW.

#9

The whole point is that one part of the workout is a fixed weight-based skill (Deadlift @ 225lb) and the other is a variable gymnastic-based skill (HSPUs @ BW)

-Eric

Hey, if you want to put more or less weight on, go right ahead. just remember what changes you make. That way when it comes up again you will have something to measure your progress on. Changing the weight on a benchmark named workout would be like making the 800 meter in the summer olympics a 700 meter run. The benchmarks are that way for a reason. If you can do them fast that's great, if not that's great too, because you will see exactly the same workout again and you can measure yourself against yourself. The greatest thing I've learned from CrossFit is competition, not with others, but with myself. Coach said "First, Second, Third, Dead-F*&(%in' last" about the motivational properties of keeping score. I can't even hope to compete against kelly more, eva t., matt g., but I can compete WITH them, against myself. That being said, if you physically can't do the dead lift, go ahead and lower the weight.

# 9
Just curious, what's the "point" here? Just sounds like a description to me.

14:24
That went alot better than I thought it was going to.

Guidelines. Just listen to your body. Good form with functional exercises is the key. Pain is weakness leaving your body. Be smart and F&%$%$#@ GET SOME!

I have a question regarding the deadlift.

I am 5'-6" and when I am in the squat position to begin the deadlift my hips are even with my knees. I get a lot of lower back pain when I perform this excersise. Are my hips to high? Should I perform this excersice on a box to lower the position of the weight and raise my knees? Does anyone have any advice or know of any resources?

#15

I am 5'6" and 130lbs., so we likely have similar body types. You are probably bending at the waist, not the hips. There is a WORLD of difference between the two. Best advice I can give that helped me avoid using my lower back primarily is to load the bar up with more weight than you can lift, wrap your hands around it, bend pushing your butt out to the other side of the room, and then tense your glutes. It's somewhat isometric, but you're not trying to build strenght, just trying to isolate the prime mover to ensure that you fire off your hams and glutes BEFORE your lower back.

#9 and #3, the FAQ says all weights are prescribed for a 175lb. male. I weigh 130lbs. as i mentioned. Therefore, to appropriately scale, divide 225 by 175 to get about 1.28%bw. In my case, I would then multiply 130 by 1.28 to get about 165lb. Hope this helps you guys.

as rx'd 24:00 Hspu's against wall

Are these stiff-legged or sumo DLs?

#18: Neither, "regular" DL

#19 Thanks

185 DL, HSPUs w/ feet hooked on Smith Machine.
9:05

My back injury is really starting to become a distant memory... Looking forward to doing more WODs as prescribed and less scaled.

yesterday I did thur, fri, and sat's wod's...startied feeling sick thursday, full blown cold fri.
Tabata squats: 13, 126total

JT: as rx'd 23:43

Pullup ladder: 12rnds+4

Hopefully I'll feel better tomorrow not sicker.

#15. I looked at the FAQ and I wasnt clear thats what was meant. Are you sure that it should be calculated like that?
I'm 220 and if what you say is right I would have to dead 282 x 21 on my first set... what about the law of diminishing returns here?

Thx,
K9

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

CFWU X 3

21-15-9 reps of
185 LB Deadlift
HSPU's with feet on workbench behind me

9:45

This is my third time with Diane and I have worked the DL weight up each time. I started with 135. Next go around I will most likely do the 225 as RX'ed.

HSPU on wall, otherwise as rx'd
7:11

First time w/ workout

CWFU (5 pulls, 15 SUs, 10 of all else) x3

DL 180
Dumbells (25 lb) rehabing rt shldr
17:10

9:20 with 115#DL, feet assisted HSPU
last time over 10min with 95#DL
note to self: can probably up the DL next time

BWT=275#, 43 yoa

Heavy Diane: 315# DL and Smith Machine asst'd HSPU

9:35; PR by nearly 3 minutes from April 2006.

From the FAQ regarding the recommended weight:
"Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight."

I read this to mean the Diane DL should be 225 x BW/175, *or* the largest weight that is manageable.

So if you weigh 250 lbs, the Diane DL weight should be 225 x 250/175= 320 lbs, and if you weigh 130 lbs then the DL should be 225 x 130/175= 165 lbs. There may be an additional de-rating in converting to the generic female load, but I don't find anything on it. Maybe an additional 60-80% multiplier, not sure.

Looking at some additional charts, the average individual should be able to just do 21-reps at 50% of his/her 1RM ( one repetition maximum). This would then be a good starting point if the specified weight is too big or too small and you want a good overload workout.

age-40
bwt-210#
225# deadlifts
assisted HSPU (heals over bar)
time-6:04
1 minute and 4 seconds slower than last time.
Did 15 minutes on stationary bike and 15 minutes on C2 rower for a warmup.

WOOOO WOOOOO!!! This looks like some fun today

Age 29 Bwt 200
Yikes...2 HSPU workouts in one week.
As rx'd - 18+22 (first time with Diane)

********My son is applying to the Fire Department (WA state) and I have him doing Crossfit to get in shape to pass the physical exams. Any firefighters out there who have found that Crossfit helps with the job demands?? Thanks all. Crossfit rocks!!!!********

Qustion re: the deadlifts. Coach Rippetoe in Starting Strength does not favor 20 rep sets for training the back squat, deadlift and other lifts. What is the theory in sets this long for the CF workouts? There seem to be either ME sets or lotta rep sets in the workouts for the DL. Not criticizing. Just wondering.

As I understand it "Diane" is a benchmark and we should do it as rxed if possible, keeping track of our hopefully improving times. This is how I interpret it.

i could be wrong but i thought crossfit was about giving someone a 'random physical test or exercise' and the measure of their 'fitness' was how well they did that test compared to others...not scaling or adjusting to make it easier...this stuff is hard...get on with it...

CFWU (12), diane as rx'd, 14m46s...

CFWUx3(PU 15/10/10)

DL = 135# 21/15/9
Pike PU on Decline Bench 21/15/9

15:00

#37, auscharlie,

Read my question again. I'm not complaining and I'm not trying to make it easier; I like the workout. I am trying to understand. I'm asking why sets for DL are always (it seems to me) either ME or lots of reps, and not typical training sets. You could structure a workout just as hard (I think) with sets of 5-10 with weights and times that are just as challenging.

auscharlie,
Once a person is up to speed they should try the workout as perscribed. Many need to scale to get there. If you scale you should track both your time and the amount of "scaling" done. The intent is to work toward the full workout as written, then to improve on the time/weight/etc depending on what the variable is.

The main comparisom is with yourself, although comparing to others and the elite 1-4 standards is hard not to do when you are at a certain level.

#39, Blades,

If you have not completed this workout, you should do so and then evaluate it. If you have completed this workout and were not impressed by it then you are in very god shape, or not pushing yourself hard enough.

#39

For maximum hypertrophy on this workout pick a weight (maybe 275) where you will fail (or come close) on the 7th rep of the first set.

Then do 3x7 dls for the first set, and if you really want to take this to it's logical end, if you can do 21 full-range hspus without wall support then put on a weight vest untill you can do only 7.

Your workout will then look like this:

DL 3x7
HSPU 3x7
DL 3x5
HSPU 3x5
DL 3x3
HSPU 3x3

However, if you want a maximum metablolic worrkout pick a weight where you can just barely crank out all the reps without stopping.

like i said, i could be wrong, seems like you know a lot about this stuff so i will now pull my head in!

Way off topic, I know, Buuuut what does it take for an affiliate to hold a certification seminar?

9:40.....subbed 195# for DL.....

CrossFit Oakland

Max
225# DL
HSPU to 4" target

Did not time this (50% intensity week) about 8 minutes I think.

the workouts seem hit or miss here. either you get a workout that leaves you huffing and puffing and cussing at the end, or you walk away thinking that you just wasted 15 to 20 minutes.

but that's kind of good. you can't, and shouldn't, go 100% all the time.

hspu were assisted

4:17

+ 10 lb weight vest

As rx'd: 3:39

WU 20 min walk up hills
WOD
135# DL
Assisted HSPU on PU bar
2:12 w/ no rests
Next time add 20# to DL

question: full ROM on HSPU is nose to the floor?

wu: 1.25m on treadmill, 2xcfwu (dowel deadlift instead of ohs, ghd situps)
wod: subbed 195, time 13:11 (last dianne 14:03 as rx'd), hspu still slow me down but constantly working on form
finished w/500m on C2 rower (2:13, intense)
my .02 on scaling: scale the wod, if you find yourself feeling like you could do more, make a note-this part is important as it allows you to reference instead of just guessing-and work out harder next time

as RX'd 3:26 (PR)

HPSU's were head to floor,back to wall-touch n go DL's

Last time: 5:30 with full weight

This time: 11:07 with 185.

That's the effect of the Bar exam, 14 hour workdays and a small but controllable habit of partying all night long in South Beach, Miami.
Numbers don't lie.

8:35

Did 100 lbs deadlifts instead of 225. Could have done more (note for next time). Did inclined pushups instead of handstand pushups.

Recovering from last week's "J.T". My right shoulder is stiff and sore so I subbed 400m sprint for hspus. Untimed but worked at a brisk pace.

WU- 2 mile hike (still feeling slight nerve pain in my left hip)

Scaled weight to what I can physically handle for 21 reps.
DL's- 115 lbs
feet elevated to hip height on smith machine for HSPU's (first time)

Time- 15:32

I was tired of substituting exercises and I know the best way to improve at doing an exercise is to do it even if you are limited on your ROM. I surprised myself that I could have my feet as high as I did and do the exercise. The HSPU sets were are broken with some negatives mixed in.

Kate

BWt 185
CFWU( 1 x 25 )
DL @ 240 lbs
HSPU @ BW
all reps strictly done
converted to density workout alternating between DL and HSPU with ~10 second breathers for 15:00 minutes fixed duration:

Did 10,8,5,5,5,5,5,5,5,5 for total of 58 reps of each exercise in 14:50. That was a good workout.

Diane @ 80% Bwt - 21-15-9 reps DL160#, HSPU-40# in 8:45
Prev. DL135#, HSPU-40# in 14:00
Next goal 85% Bwt.

as rx'd 4:34

11:29 as rx'd

1:18 better than last time.

Tim: 6:40 (PR by 50 seconds)

This time I also did some of the HSPUs unassisted, against the wall. I'm finally getting close to a freestanding HSPU, bad shoulder notwithstanding. Most of the HSPUs were done with heels on a bar across my squat stands.

12:09. 165 lb DL, 30 lb dumbbell shoulder presses

Maximus, #42. Thank you! That is great way to look at it, and, for me, brings consistency to approaches of Rippetoe and CF. My conclusion: If I can bang it out without stopping, go for it. If not, I will train for it by 3x7's, 3x5's or 3x3's. Either way I will go fast enough to get a great metabolic workout, believe me.

And I wish I was considering the weights you mentioned!!

Best.

Just came off of vacation so a little slower than last time. As Rx'ed 11:35, 9 min last time.

4:24 - 225# beltless straight bar deadlifts, HSPUs. Deadlifts were more stressful than usual; my reduced bodyweight (extra running after the WODs) and lack of sleep this past week may be the culprits.

sub 155#
hspu- as close as I could get
11:50

Whooo doggie, HSPU, interesting to say the least.

27:04
225# DL
3x7, 10/5, 9
HSPU
supported on bar 3x7, pain in shoulder switched to overhead press 135# broken sets of 6-5 then 3

13:01 after 1st hockey game of the season this morning. Still totally motivated from the seminar last week.

Age:25
Weight: 190lbs

As rd'x
HSPU done on wall and/or squat rack bar for support, good form but broken up.

13:22.

This WOD was done after the OCT 14th WOD (Tabatha squats, 4 min work-out).

That was intense... I LOVE HSPU's! Had to do sets on the deadlifts though, I'm still learning good form with that one.

Age: 41
BW:160

First WOD w/Crossfit Surf City - Thanks Stephane!

13:50 as Rx'd - HSPUs against wall.

Had to do the squats from the other day as i've injured my neck.

Least was 13.

10:44
HSPU's were for the most part on the mini side, some free standing, but most with feet against wall.
Deadlifts at 155 lbs., 20 lbs. more than last time.

Deadlifts ok I will do regular then switch to sumno, back and fourth . Handstands by the time I get to the 9 I can get about 3/4 ways down.

CFWUx3

DL- 140lb
Static handstand against wall 'til near failure (around 30 seconds) then assisted HSPU, feet on rack (15, 8) did this first two rounds. Third round legs too wasted to kick myself up to handstand so just did assisted HSPU (9).

19:21

9:31
hspu assisted by bar across squat rack

age 42 bwt 163 as rx'd except toes hooked on rack : 8:47

52 y/o, 154lbs.

190lbs. DLs
Ankles over Smith Machine bar for HSPUs.

13:04

BW 228
didn't time it, went for form, subbed pull-ups for hspu's i had to sit down afterwards, couldn't lift the bar far enough to clear the weight off of it.

justin

p.s. this is my 1st posting, i've been at this for a few months now, and i decided to try coach Dan's one lift a day program, but into the 2nd week i discovered a very disturbing longing to have Pukie back in the room. i've decided to seek psychiatric help..., just as soon as i can do a muscleup, and a real hspu.

Subbed 155 (next time up 10-20)

7:24
1:28 better than last time

HSPU were broken this time

All by myself as prescribed.

Ryan 26/#185 4:46

8:45

sub of 170lbs for deadlift and feet on hip sled for hand stands

followed with 3 sets of one arm deadlifts (80lbs each arm), turkish get ups (10lbs each arm), and overhead squats (70lbs)

Age 35, BW 175 Lbs.
"Diane"
21-15-9 reps of:
225 pound (Subst. 135 lbs.) Deadlift
Handstand push-ups
17 Minutes, last time 24 Minutes.

When you do a workout like this, do you do all the deadlifts first, then start on the HSPS?
thanks
steve

27 yo, 173 lbs

Time: 18 minutes
Scaled Deadlifts down to 185 lbs, since 225 is the most I've ever done before. Deads broken into sets of 8. These feel much more comfortable than last time after widening my stance and grip.
HSPUs were forehead to floor, against a wall.

Alton
Biddeford, ME

Modified CFWU x 3
10 x ohs
75 x jump rope singles
15 x sit-up
10 x superman
5 x pull-ups (to mid-chest)

"Diane"

21-15-9 reps of:
135 pound Deadlift
Mini-Handstand push-ups (breaking and re-locking elbows)

Total time = 14:31

bw: 198 age: 36 warm up: 21:00 of rowing, 5000 meters.

21 - 225lb 21 - 40lb dumbell shoulder press.

15 - 185lb 21 - 40lb dumbell shoulder press.

9 - 185lb 21 - 40lb dumbell shoulder press.

25:05

6.34

subbed 95# deadlift and assisted hspu

subbed 135lb clean and press for deads
subbed 8 min stationary bike workout (20 secs at 100%, 10 secs at 50%) for handstand push ups

did clean and press x50, x35, x20 with stationary bike between sets.

1:53 as rx'd (sock feet..slides easier on wall)
did wod with OPT and Weibe

BW 200

used 245 lbs for deadlift instead of 225
handstand pushups i used a wall and went down 3/4's of the way but still having problems with that last little bit before i touch my head
time: 12:43

Used #165 DL
15:01
Finally starting to get these HSP:)

4:43 as rx'd, PR by 4 sec, watched AFT for all you already naysayers, now that was a show!!! new goal for me is sub 4 by 2007

Warm up 10 km.

As rx´d, I did not time--focus on technic.

Nice workout. Improved technic on the Handstand push-ups.

50, 180, 69"
No time
6 min C2 warm up, 77 cal, 1335 m
135# DL, HSPU heels over Smith bar.
Just working on form, getting back into it.
Finished up with some empty bar work on snatch, cleans.
Just waiting for Linda...

95lb DL
7/3/1 HSPU with 25lb dumbell press to complete 21/15/9 reps

First time doing the workout 6:45...lots of work to do to get to recommended weight...cheers!

mae-9:19-135 pound DL and smith machine HSPU
zac-14:48-smith machine HSPU

11:06 with HSPU to about 1/2 depth, 25 seconds faster than last time.

From 2006/02/07: 135 on the deadlifts; subbed 50-pound shoulder presses for hspu's, up from 40-pound sp's last time. Onward ...

2006/10/16: 185-pound deadlifts; 70-pound shoulder presses unbroken. 14:06.

bwt-220#
DL 225#
HSPU -- half against wall, half assisted.
14:32

AFT, you have to make a video of that for all us aspiring wankers!! That is brilliant.

21-15-9 reps of:
100kg deadlift
HSPU on Smith

time: 9:50

Subbed last set of hspu's with 80 lbs overhead press.

Total time: 9:42

mrjling, god day to you sir!

yes, please make a video because i sure as heck do not believe it. that time allows approximately 1 sec per repetition, which is not impossible, but improbable.

Did 55kg Sumo DL's and HSPU's to 5cm target. No pain whatsoever in lower back now, so next time I'm upping the weight.
DL's unbroken. HSPU's very broken. Big improvement from last time anyways.

9:39

BW 67kg

M-force, I like your work!

#107 joe, Why should someone like AFT make that up? You need a history lesson, joe.

The road to recovery is paved with pain...

First time as Rx'd - 17:21
Actually gaining some ROM on the HSPU.

Those sub 4 minute times scare the hell outta me... WOW!

as rx'd

31:47

I had very broken sets of hspu's. The deadlift went well and only took probably 4 minutes for all three sets.

AFT you are a maniac!!! Great work brother!!

8:13
as Rx'd. Finally, nice full range of motion on the DLs. HSPU's are another story, I'm only capable of 3 full range HSPU's. Working on increasing that number.
First round of DL's was unbroken all other sets smashed in 3. HSPU's were unbroken, half range of motion.

20:26

200lb Deadlifts
HSPU's all full ROM

Last time:180lb DL's and HSPU's a little blip of movement compared to full rom this time.
7 minutes slower this time

Age: 31
Ht: 68"
BW: 240 (25%)

CFWU(10) x3 - 12:24
Rest - 7:10

WOD - BrandX variant, 135# deadlift, 85# press, 21-15-9 rep rounds for time.

Round 1 - 6:11
Round 2 - 5:37
Round 3 - 2:58

Total - 14:46

Lots of broken sets. Grip strength is hurting me on deadlift, but I don't want to use straps. Gotta develop the fore-arms somehow.

Wow love this one... especially HSPU !

9 mins flat, touching the wall occasionally with the heels. Are there any training tips on learning to do these free standing?

I am also hampered by being on a drillship which always has a little motion...

230 lbs on the DL as Rx'd

36 YOA
225 BW

25 years of back issues - deadlifts scare me.
CF has gotten me doing DL's.

Forgot to time the set, but it was quick.
DL's - 135 lbs, all sets unbroken. A BIG PR for me, next time I'll up the weight.
HSPU's self-assisted on a bar.

JK

100kg deadlifts
HSPU to 2 focus pads

Time 6:32

each HSPU forehead to teh pad...need to take one away next time,this felt too easy today

Age:47
BW:195#

Sub'd standing presses for HSPUs;

155# DL
95# presses
Total time; 15::18

Trying for some pr's did angie 100 pull-ups 100 push-ups 100 sit-ups 100 squats with 20# vest 25:11 pr. Will do diane tomorrow.

83kg (183lb) DLs
HSPUs to 3inches of magazines
13:38

biceps feel a little tired. i hope this wasn't because of some spastic bad form and is instead the result of the overall pump.

AFT, that is a sickening time, I'm glad OPT was there to watch that one.

#34, Crossfit is a great tool for the demands of a firefighter's job, but more specifically to the demands of a potential recruit or rookie (especially the physical exams). Once on the job the owness is on the individual to stay in shape, but when you are trying to get on the job you need to stay in top form so that you can perform well in training. Recruit training was one of the hardest 8 weeks of my life and Crossfit helped me deal with it physically. Question: how does a 29 year old man have a kid old enough to apply for firefighting?

deads: 135x 13 press: 100x13
145x 8/ 105x8/

155x9 110x11
165x6/ 115x4

175x5 115x5
225x0 125x0
26 minutes

Sub'd 95# Push Press for HSPU

13:11

age 23
bwt-235
as rx'd-10:53

As rx'd:
11:34

4:52 (33 sec PR)

as Rx'd 225 DL, HSPU against wall to top of head BWT 185.

All sets unbroken alternated between Sumo and conventional style. Sumo first round, cnv second, sumo third round. My back has been a little "pingy" so I almost didn't do this one but after a few sets of OHS and light DL I gave it a go and felt great. I did use a little bounce on some reps I guess that is cheating, man I would like to do this with a set of bumpers on a solid cement floor (just kidding).

lil pipe- as rx'd (hspu on wall)
21:38
could have gone a lot quicker-on first DL set did pretty much 1 rep then rest b/c i wanted perfect form since had back pain but after confidant with form did last 9 in one set

6:55

2006-09-04 = 8:00

As Rx'ed: 5:56

big pipe: rx'd (hspu touching head to floor, against wall)
24:10, too much time kneeling on floor between hspu's near the end

Me: 6:23.1.
Julian: 10:28.6.

as px'd

Josh: 9:37.6 155lb dl, 70lb pushpress.

CFWU-MOD 3 rds SS/15 x OHS/15 x SU/15 x BExt/10 x PU/6,10,15 Dips

2 mile run
DL 105# x 21
WB shts 20# x 21

AFT,
That is sick! I second the call for a video. Not because I doubt you, I've seen your numbers, but because I really want to see it.

Get Some!

21-15-9
deadlift 225
ring dips

13:23

Subbed ring dips for hspu because I nearly killed myself working on my handstand...not the same muscle group but I don't want to break my neck.

26yo 200lbs

CFWUx2

7:53 as rx'd
HSPU's with wall assist
I love the funny looks when we do what we do!

CFWU x3

WOD
:08::19

HSPU's used to be my strong point.... used to be. A :01 improvement on last time. DL's were straight through until #11 on the 2nd rd. Finished the last 4 of that rd and broke up the last rd 5-4. HSPU's were all 4head to the deck & back up.

Get some, Go again!

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3

21-15-9 reps of:
95 pound Deadlift: 11,10 – 10,5 - 9
Handstand push-ups (feet on rack): 12,9 – 8,7 – 9
Time: 14:27

Untimed, but pretty intense
225 lb deadlift
85 lb press

Executed the Diane WoD as rx'd, but forgot to capture the elapsed time.
-Additional 4 sets of bench press up through 225.
-Additional 4 sets of DB pull-overs up through 100.
-Additional 3 sets of deadlifts: attempted 295-fail then 285-fail, succeeded at 275lbs as a max.
-50 inclined military sit-ups.

43 y/o, 174lbs.

6:54 as rx'ed
pr of 17 HSPU in a row. Beat September's time by 2:06.

15:54 as Rx'd with feet on the wall.

AFT, WOW! OPT, not bad either!! What else can be said?

Age: 44, 158 lbs 12th week at WOD and at times, I still feel like a newbie.

WOD: 16:58 but had to scale weight on DL (165lbs & HSPU are still with feet on bar of smith mahine. Improvement is being made, but it will be a while before I can hope to do 21 HSPU unassisted.

Again, what a great community, solid information as well as a few laughs and smack talk thrown in for good measure. ... till tomorrow...

6:22

As rx'd 8:35
1st two sets of handstand pushups were with feet on a smith machine bar and 3rd set was partials with feet against the wall
Ran a 5K afterwards in 24:05.

16.37

Beat prior score (19.21)

First CFWO in probably 1 month. I've gotten lazy, but coming back.
BW: 206.5

18:43 as prescribed.

2nd time doing it with full weight.

Almost an hour improvement in time.

bwt 240 age 31
deadlift 225
15/6 15 9
hspu (partial rom to a 5 inch block)
9/8/4 9/1/2/3 6/2/1
last time did db shoulder presses w/ 50lb db's
for a time of approx 8 minutes
this time: 11:18

Wow, there's nothing like handstand push-ups to ruin my time on a workout. I worked a lot of handstands over the weekend, pop-vaults to handstand, presses, lowering through pike to L-sit on parallettes, so that didn't help any. Deadlifts felt super-strong though, so that was cool.

I know I've done this more than once, but I the last time I posted a time was Monday 051128, and my 9:53 today was over a minute improvement...I'll take that!

21 - 15 - 9 210# DL
HSPU's with feet hooked on pull up apparatus ( I estimate 75% BW)

Time alternating with workout partner 26:00, so split would be 13 minutes.

6:10 - after first 11 HSPU's I could only go down half way, I am still nursing a shoulder injury.

8.04
DL 100kg
HSPU 1/2 ROM off Hex DBs

Notes: Much slower then last time,I think thats the effect of Tabata Squats on my Lower Back and Leg muscles because the DL was hard.

sub'ed

deadlifts - 90 lbs (will increase next time)
push press - 50 lbs

8:28

22:00

21-15-9 reps of:
212 pound Deadlift
Handstand push-ups (top of head to floor)

Deads- 1st 10 @ 105/remainder at 95
HSPU- assisted w/feet on bar
6:50
50 year old/female BW-127

Gotta love what CrossFit does!

Thinking of you and yours, Kate.
Way to go!

14:42

I'd really like to see the fixed weight exercises replaced with either a multiplier of BW or a % 1RM.

I know I'm likely to be accused of CF heresy here, but I really think it would improve the WOD's.....Just my .02 :)

Hey-

CFWU+JumpRope x 2

WOD 12:04
DL 275lb
HSPU heels on bar

Xtra: BS 215 x5x5

Age: 47
BW: 193
Attitude: Excellent!

-K

First post after 6 months of lurking. I am challenging all you other regular guys and girls [non fitness professionals and top athletes] to log your workouts. Use these areas to self motivate and help others. Thanks Coach and other contributors, I have learned a lot and benefited greatly. Male 46 5’10” 165# 23:24 185# dl hspu assisted by feet on bar 64” above ground.

6:35

105lb dl
HSPUs against the wall

1 minute slower but 10 pounds heavier.

10:37

CFWU x 2
185 lb DL
HSPU with feet supported by spotter. first time with "Diane".

age 38
BW 190

BWT: 152, Age:22

DL:195 lb w/trap bar.
Full HSPU's with buddy balancing legs.
7:17 - 1 minute slower, 30 lbs more than last time.

On a side note, I can do about 3-4 consecutive unassisted HSPU's now.

10.11
DLs as rxed
50% r.o.m. on HSPUs

14:30 with mods...
BW = 195#

Did JT yesterday, so sub'd 30# DBs presses for HSPUs for round 1, 35# DBs presses for rounds 2 and 3. (Yes, a pretty sorry excuse.)
Used Fatbar for DLs - total weight = 175#

Round times: 5:42/5:40/3:08
Power(*) output in each round: 14.43/10.81/11.25

(*) roughly estimating work = reps * (DL weight + DB press weight). Power = work /time.
Not surprising in that the 1st round had most power and 3rd round better than 2nd, i.e., doing the best to finish strong.

Could not get to the gym today, only had 150 for the barbell. HSPU's self-assist. Not timed.

BW 168
age 37
185# DL
rack assisted HSPU
21-15-9
15:45

Speaking purely from observation, it seems like Coach puts in a modifier when necessary and leaves it out when not desirable i.e. 3 Bars of Death versus Diane.

I like the concept espoused earlier in this thread.
This is a benchmark meaning that it is a set activity to be performed.

If you consider a running event as a benchmark there are multiple ways to get faster at the event:
a) build more leg strength
b) build greater aerobic capacity
c) shorten the distance
d) lose weight

Most of us wouldn't consider c) to be a viable option.

There multiple ways to do Diane faster:
a) build more leg strength
b) build more shoulder strength
c) build greater anaerobic capacity
d) drop the amount of weight lifted
c) reduce the number of reps

D) and c) are not viable options for me (barring not being physically able to do Diane).

I've always thought of xfit as the great equalizer. Some parts of an event favor the big guy. And some favor the small. Some favor endurance and some favor power. And that's the point.

After watching the Nasty Girls video I propose making wrist bands that say, "WWAL" - "What would Annie lift?" I would definitely buy one.

By the way - Maximus - I didn't weasel out of the FGB challenge. I wasn't able to do it yesterday. I'll do it next rest day. And yes... I fully expect your score to whip mine.

bw 160 age 16

185# with hexagon bar on deadlifts
hspu's done below halfway on most of them

total time 10:56

As written... 8:50

sub'd 205#

8:40

bw: 160
dl: 185
hspu: i wish
9:32
swam 1000 this morning

225 lb DL
self-assisted HSPU's

7:07 (PR)

1:52 as rx'ed. That open leg position on the HSPU's really worked, hey boys??

not

10:22 as rx'ed, really really wanted sub-10 but my arms wouldn't oblige. Damn you arms, you'll get yours... Still, over 90 seconds faster than last time.

Did: 30 min. EFX
20 min. Bike

Modified Diane: 21-15-9
45k, 50k, 55k
regular push-ups

L- opted to finish report on genocide

N- WU- elliptical 1/2 mile in 5:47
scaled down to 65 lb DL
feet elevated to hip height for HSPU
Time- ~17:00
was slow and had to take many breaks, but didn't want to quit.

Kate

Turtlest- Thanks for keeping us in your thoughts.
You did great!

I was wondering-
Is AFT's time a record for the WOD? That's just amazing. I think that whomever breaks a record or sets a new record for time should get a prize.

Kate

11:25
185# deads
limited rom hspu's

let's see the AFT video!

9:22
BW 125lbs
DL 155lbs
HSPU against wall

22:47

Mods:
DL: 64kg tree trunk
HSPU: 15 agains wall, rest in an inverted L with feet on tree trunk

It is funny that I have no weights, but assorted sizes of tree trunk :). I will chisel out some handholds for next time.

Nicole,
Nice Plane!

8:52

DL 135lb 28-20-12
HSPU against wall 21-15-9

i don't need a history lesson; i know george w was the first president of the us. i am still skeptical of that time. a time of 3:00 is plausible. that would allow 2 secs per repetition with no time to switch exercises. anything less than than would suggest bouncing weights around, sloppy form or partial reps. i bet it would take me 2:00 alone to do 21 cleans, touch and go, non stop, and that is a quick, explosive lift.

30 minutes. 255lb DL. BW about 200.

BW 150#

Scaled DL to 195#

10:56

BW: 168
Deadlifts unbroken
HSPU's very broken
Time: 14:53

bw: 185

As rx'd 8:35

as rx'd

40:21

37 yo , 6'0", bw 150

18:25

DL 95lb 15/6 - 100lb 8/7 - 100lb 9
HSPU against wall : 16/5 - 15 - 9 platform under head with 2 risers, but improved range of motion compared to 1st attempt with HSPUs

We actually had planned to video today but it din't quite work out. Anyways, video is definately on it way....within the next few weeks I will repeat and put it to tape.

Chris 12:33
185# DL

Julie 8:24
95# DL
static handstands 2 sec/rep. This is the first time Julie was able to do unbroken sets of static handstands.

Julie and I finished up practicing pull-ups. She did negatives, hangs, practiced her kip swing then wrapped it all up by hanging from the rings in various states of upside-down. I did a few muscle-ups and 30 consecutive pull-ups.

13:20

225# DL
50# DB OHP

sub 95 lb presses

6:22

12:04 as rx'd

Brooke did 21-15-9 1pd kbell swings and elevated pushups in 8 minutes.

7:15 - 70 lb weight

174#

Catch up on tabata squat workout first.

21 minutes

Sub 75# presses for HSPUs, 1st set broken 16-5 (go higher next time; weight felt light in second 2 sets)

DL, 175# broken 7-7-7; 7-8, last unbroken

Note to self: wear sweatpants next time for DLs-bloody shin again!

21-15-9 reps of 225# DL mod HSPU

15:00

The funny part was the guy next to me at the YMCA had a book with him and was reading between his body weight bench press sets! I instructed him to check out crossfit.com…… we will see.

5:34 (PR)

as rx'ed

11-10,8-7,9
11-10,8-7,5-4

just realized that I shaved a little over 2 mins off my time, while adding weight to my DL at the same time. Drink the Kool-Aid.....

11:52

DL 21x185
MP 21x50

DL 7x185, 8x95
MP 15x50

DL 9x95
MP 9x50

N: 9:47. 125# DL. Feet on wall angled HSPU
J: 7:59. 225#DL. Feet on wall HSPU.

225# DL's and 45# db push press (mostly shoulder press actually) 21-15-9 in 17:39. A little slower than last time, but upped the weight from 40# db's to 45#.

last WOD was 10 days ago.. OUCH!!!

225 pds deads 21, 15, 9
mod. push ups x3 63, 45, 27
Time 11:02

did a "Wally" this morning on Tread
100 ab loungers after diane

As Rx'd:
6:51

comment #182, joe, 2 min for 21 cleans is SLOW DUDE, hence the reason you do not comprehend AFT's Diane, look at Grace done on the wod videos!!
it's not a history lesson needed, it's some real training you require

6:07
135lb deadlift and assisted HSPU

Bodyweight 175lbs

As Rx'd, 9:19.

225 DL, HSPU 21-15-9 about 11 min as I didn't time the first 21 DL..duh…assisted HSPU off a table

Did the buttercup version, 15-9-6 reps of dumbbell deadlifts (light, working on form); shoulder press

First 15 reps with 2 x 5 lb. dumbbells, last two sets with a broomstick. Shoulder presses with 2 x 15 lb. dumbbells. Took about 14 minutes.

subbed 135# push press (big dip) for HSPU

9:11

Thanks!

CFWU X 3
8:00 Had someone hold my feet for HSPU's
Weight as RX'd

AFT - not that I am being a cynic, I believe. But I do like the idea for a video, that would be some cool stuff, and You Tube has been lookin' pretty drab lately.

I'm saving this one for tomorrow.

10 min ellip wu 15/15.
10:26 wod as rx'd. hr avg 135, hr max 165.
12:22 on 9/5/06
11:30 on 2/7/06
13:58 on 6/9/05
16:46 on 5/6/05
23:47 on 4/9/05

27yo
bwt 220lbs

9:30
HSPU's with feet on wall

3:28

First time with Diane.
As rx'd: 8:53
185 lb DL
Half wall-HSPC, half assisted.

185lb deadlift
35lb db press

4:48

BW:170
Age:31
225 DL
HSPU all as rx'd

16:15

#182: for some here, 21x225 deadlifts is a fast explosive lift. I'm pretty sure I can knock out 21 DL's faster than 21 cleans with light weight.

3:17

hspu with feet on bar, still working to perfect those
23 sec improvement from last time; felt pretty other worldly after.

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

First WOD since tearing my hamstring on Sept. 21. I couldn't think of a better way to check it out. As rx'd 29:56; slow, but correctly and without pain or injury.

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

So, after the second set of deadlifts, one of the trainers at the Y decided he was going to help me get through the WOD as fast as possible....thankfully he's familiar with Crossfit and knew what he was doing...

21-15-9
Deadlift - 95#
Shoulder press - 20# each (double reps on shoulder press for first set)

6:09 - definitely a personal best for time in any WOD for me

Age 35 BW 205

19:35 as rx'd.

First time ever completing this WOD because I was unable to do rx'd hspu's, always assisted ones. So the time is slow but the hspu's were real and I smoked the DLs.

After watching "nasty girls" and reading above comments regarding deadlift pace... the deadlifts were a blast to execute!

2XCFWU as RX

225 X 10 (30 sec rest) 225 x 11
21 hspu assisted on smith machine

225 X 5 x 3
15 hspu

225 X 3 X 3
9 hspu

9:30

finished with 135 pound front squats 3 sets of 6

22:03

2nd workout today.

11:20

head to floor hspus (feet against the wall) for the first 7 or so reps. For the rest, I completed full depth hands to shoulders hspus with assistance.

3:00 even, 135 DL & assisted HSPU's...vertical but partner holding feet. Just started BJJ again after 2.5 month layoff from knee injury, need conditioning more than the strength from going slower with 225. FUN!

BW 153

scale to 185 DL

14:53

need to build a bigger engine

DL w/ 225
HSPU's assisted
17:20

HSPU against a wall touching my nose on every rep...otherwise as rx'd. I must have used perfect form on the deads because I have no back soreness at all!! A first for me..

3:58

19:17 Killed me!!!

My real nemesis on this one was the deadlift. Many, many broken sets to complete it as posted. My max strength is poor with the lower body. Handstand pushups were a breeze though.

205# DL
Assisted HSPU's

15:50

23 y/o
190lbs
5'10"

21- As Rx'd (spotter on HSPU's to make sure i stay up)

15- 5DL at 225 10 at 185/HSPU's as Rx'd

9- DL@185/HSPU as Rx'd

13:38

21-15-9 reps of:
60kg deadlift
HSPU on Smith

time: 6:34

Next time up the dl's to 80 kg.

k (198.5) 10:59 DL as rx'd, sub'd db (25#) doubled on the reps (42,30,18)
I - 45# dl, 10# db
L- 20#, db 8#
M- practice stick dl and db

The last time this came around my time was about 2x as long and my back was tight for a WEEK! Way big imprvmt.

I'm a Day behind over here in the Middle East. 45 year old, 175lbs: Had to scale back the dead lift and still broke it down into reps.

Did first two DLs with 205#. Lowered to 185# for all rest of the DL reps.

Assisted Handstand Pushups with ankles on Squat bar to help complete rep. Full range of motion but less weight. Am working up to full HSPUs.

20:36 minutes for everything. Need to get better at Dead Lifting and this time will go down.

BW 181
Age 29

"Diane" 21-15-9(225# DL & HSPU)

HSPU facing away from wall, touching for balance
DL 225# with straps (May scale weight back next time and skip straps to speed increase in grip strength, just didn't want this to be 'too easy', ha!)

13:13.

BW: 205
Age: 39

13:00
DL: 205
Dumbbell military press: 40
(Shoulders still bothering me from last weeks HSPU)

BWT 250
13:00

3 minutes longer than last time. added 25# to the DLs for a total of 250# and used 135# Mil Press vs. 45# DB last time.

6:18 w/modified HSPU because shoulder hurts.

175 DL
HSPU against wall, and not all the way to the floor. Just started CF last week.

Add: Time was 19:01

21, 15, 9

205 lb. deadlift
115 lb. push press

14:26

D: puppy version (15-9-6)
115 lb deadlift
50x2 DB Shoulder presses
8 minutes vs 14 last time(time to increase weight on DLs)

J: Buttercup 15-9-6
55 lb deadlift
20x2 DB Shoulder presses
11 minutes vs 17 last time

Clock stopped so not sure on time ... about 11 minutes.

225 dl
subbed 40lb db press (seated so I couldn't cheat and get the legs involved) for HSPU

10/16/2006

Diane
21-15-9 reps of:
225lb deadlift
hand stand push-ups

5 mins, 16 secs

CrossFit Oakland

Candace
135#
HSPU to 6" target
5:04 (last time was 10:34!)

Carlo
185#
HSPU to 6" target
7:44

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

13:44

11:55
HSPU against wall
DL: 21(7,5,2,4,3); 15(6,5,4); 9(6,3)

Reply to NAVAFIT, I am a FF in Mesa, Az, and I can tell you that nothing is as good as Crossfit for FF fitness, it is without peer. Good luck to your son.

9:25 as rxed HSPUs with legs off a dip bar, some were more high angle decline pushups, about 50/50

10:11, had to sub 75lb. behind neck shoulder presses due to recent shoulder problems, but did 30-20-15 on presses

BW-197
135 lb DL
HSPU as Rx'd
9:27

DL As RX'ed but sub'ed military press w/1 pood KB's

10:15

2 mile run....16.40
Then WOD as Rx'd
11:09

For DL's used 185 and did them stiff legged, first time doing hand stand pushups... Time: 14min

Day behind. "Diane"
115# DL
HSPU toes over rack

7:30

115# is 20# more than last Diane, and I was still much faster. No valid comparison. Still can't move nearly enough weight on DL (BW 154), but what little weight I am moving is imcreasing.

Seem to be over "cruise control",and therefor much more content with workouts.

D.

Diane
DL #205 (Pr)
HSPU
8:05 (Pr)

"Diane"

sub'd 205lb Deadlift

16:19

(DL 12-5-4, 5-5-5, 5-4)
(HSPU 12-4-3-2, 5-4-3-3, 3-2-2-1-1)

6:13
sub'd 2x40# DB

"DIANE"
used 145# for Deadlifts (strict form) and subbed 95# shoulder press for HSPUs

BW 190

As Rx'd: 6:46

A little chalk and changing my grip (went to alternating) made a WORLD of difference in the DL.

12:34

0:49 slower than last time, but went up on weight (205 vs. 185) and did HSPU with toes on smith machine

Avg HR: 176
Max HR: 187

13:31
Strong DLs, weak HSPU- but getting deeper.

21-15-9 reps of:
225lb sumo DL
HSPU with 6-8in box
Time- 18:58

CFWU (+ practiced Double Unders)

22:52. 150# DL's w/ broken sets. Assisted HPU's.

9:59
DL: 225
But, I used the smith machine to assist my footing on the HSPUs.

19:17 as RX'd

Previous:
15:45 as Rx'd

19:17

subbed: 85lb. DL
inclined push-ups

19:40 with prescribed weight and reps

Did the workout with a partner and spotted one another during handstand-pushups. Deadlifts were unbroken. HSPUs were not:
- 12-5-4
- 8-5-2
- 5-4

Subbed 185 DL
Smith HSPU's

12:35

4:30 as Rx'd

21-15-9

225 D.L.
Dips
Push Ups

Was to sore from hand stand push ups and ring dips from 2 days earlier

Time: 18 min

16:06...HR avg 147, max 168
185# DL's and self-assisted HSPU's on side of squat rack.

BW 57kg

60kg DL
10kg DB presses

9:00

as rx'd 8:42

16:30, HSPU w/smith machine.

used 195 for DLs (too light)

10:17

Mike Donnelly

Age: 36
Body Weight: 163

WOD as rx'd: 9:25

Did Sat's wod w/ B2B tabata squats today lowest was 12

44, 5'11", 202lbs
13:40
took longer than last time but used substantially more weight
-185lb deadlift; 1st and 2nd set broken into 3 sets; 3rd set broken into 2 sets
-95lb down to 65lb bbsp; 1st set broken into 3 sets, 95/85/65; 2nd set broken into 3 sets, 85/65/65; 3rd set broken into 3 sets, 65/65/65

carol, 40, 5'7", 149lbs
-115lb deadlift; broken 1st set into 2 sets
-decline pushups

trish, 36, 5'7", 140lbs
-115lb deadlift; broken 1st set into 2 sets
-decline pushups

185 lb DL
military presses, single arm.
13:42

Better than usual.

As Dan Silver once said, . . .and none of you sub 10 minute Diane motherf&*^ers can come with me."

cfwu, then

9:30

subbed 80kg for DL's, ready for more weight next time

Needed a couple of rest days for legs to recover from Tabata squats.

Subd 35kg Shoulder press.
DLs as rx'd
Time- 10.55

95lbs deadlifts and decline push ups, time: 10:02

11:15 Terrible

111lb DL (way to easy and should have gone much quicker)

HSPU using squat rack (should not have fractioned)

First time doing this one and totally blew it!

as rx'd:

10:05

HSPU's were the limiting factor...

DL w/poor form; full reps at 135 lbs. I'll get there.

Sub 185# DL
115#,95#,105#
18:18

BW 205

As Rx'd
5:56

Back was smoked. Felt tired today when I started. Should have been at least a min faster.

10 minutes even. Very tough. The HSPU were partial reps on the latter ones. My shoulders were toast.

**********
13:54

DL=px
HSPU broken

230/42

SSC pad + 5 towels

Team Lakeland

Neil 15:20 w/thin green band assist on the HSPU's

Jen 13:09 115 DL, 15lb shoulder press

10:00 as rx'd

185lbs deadlift, HSPUs done witrh feet against wall.

Time: 12:50. About the time that I usually finish, but the DLs were surprisingly easy. I suppose I'll need to do more weight next time. HSPUs were done much more strict than I've done them before, so I guess I'm improving. Always a good thing to realize.

7:30: 135#DL, HSPUs w/feet on Smith Machine, good that it came in handy today.

As Rxd except HSPU feet on smithmachine bare ring4

time: 6:43

Bw202
44yr
10:53 as Rx'd

8:48 as rx'd. Feet on bar

BW: 171lb
Age: 31

CFWU x 3

As rx'd 8:27.

BW 160
205# Deadlift
Handstand pushups with leg assist
5:54

7:30,

135 dL

170 lbs

subbed 95 lb. military press for hand stand pushups

14:50

about 13 minutes as is

bw 80kg

Had to sub the weight down to 80kg, still don’t feel fully recovered from the Tabata squats, they smashed me!

HSPU were head touching floor but with palms on the ground (no paralletes), so only 3/4 ROM

time 13:51

8.32.72 a min and a half longer then last time but HSPU harder feet higer on rack

12:10

2:46

Trap bar DLs and HSPU were about 2" from floor. The first 21 HSPU felt great, the last one didn't!

Max single pull-up WOD (85#) after a few minute rest.

bw 165

as rx'd 4min 13sec

15.37
DL's as RX'd, HSPU done as unassited negatives. This would take me forever if I could actually do full HSPU's unassited.

8:37

but did assisted HSPU on the Smith machine

5'7"/145lbs/29yoa

CFWU x 3 (minus pullups and dips)

"Diane":

DL: 205 x 21,15,9 (only breaks were 1-2 second hold at top of rep)

HSPU: BW x 21,15,9 (feet on bar at about 65 degrees, no breaks)

TIME: 5:30 approx (late starting the watch and late stopping it)

**Haven't DL'd conventional since last powerlifting meet last June. Thought I'd try 225, but glad I stayed at 205. Holy crap that was difficult**

11:34. 1:15 slower than last time... working back into it.

Done Oct. 19

bw-199

wu
10xbacksquat, frontsquat,overheadsquat,pullups
burgener wu

wod as rx'd with weight and reps-feet on squat bar for overhead pushups

7:26 total-8 minutes and change last time

Done Oct 19

bw-199

wod as rx'd with feet supported on squat rack

7:26 total

6:39 as rx'd
about 2:30 faster than last time.
metolius rock ring sequence and evil wheel following wod.

still messing around with the warmup. today was assorted KB drills mixed with pullups pushups, OHS, jump rope, etc.

approx. 12min

Skipped

Fully packed out bunker and scba

225 # deadlift
high incline pushups

21-15-9

Time of 4 min

Did not time, but prob around 20 min.
Recently found out I'd been doing deadlift with too much early knee extension, so took my time on this one and tried to do every rep picture perfect. Handstand pushups were with feet hooked over the top of my fence.

did it at the station with bunker gear and airpack on
HSPU are more of an extreme incline PU
5:35

bw 147#
Diane in 9:36
205# deadlifts

cfwu x3
175#dl
toe assist on bar

10:37

8:20 missed Pr by 5 seconds

Godfrey 8:20 w 115 dl
followed up with work
full body attack D.B. drills
defensive attack D.B. drills
Duck walks with D.B.
Split cleans with D.B.
getting geared for wrestling season

dk:14:19
jm:8:13

As rxd 7:49
First set of 21 unbroken 2nd set broke at 11 3rd set unbroken
HSPU done to about 4" off the floor with a yoga block all set except last broken

9:48

185 lb deadlifts (need to go up to 205 lb next time): 11/10, 10/5, 9
handstand push-ups with legs bent over smith machine bar: 11/10, 10/5, 9

"Warmed up" with one hour spin class

*********************
32:58

Disregard nprevious post for Elizabeth.

About 16 minutes
Feet on bar in squat rack.

cfwu x 2 w/rope work
wod 18:29
hspu's ass't, ft over bar on rack
57/182

bw-175

7:11

Tomorrow mama may have to help me walk....

sub assisted HSPU

8:35

Modified "Diane"
225 lb deadlift
45 lb db standing press
Time = 10:02
First workout after extended lay off

DL 185# (BW also 185#)
35# DB shoulder press sub for HSPU

17:34 -- PR. Presses really stank it up.

As Rx'd
HSPU against wall
21:00

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

Current, Oct 22
time 8:18
Deadlift 95lb
1st round: push press 2 * 20lb dumb bells
2nd & 3rd: 2 * 17.5lb dumb bells