October 26, 2006
21-15-9 reps of:
225 pound Deadlift
Post time to comments.
Compare to 061016.
Good catch for push jerk: Nicole has the ball, shoulder, hip, and base in line.
Brett Marshall, 1:49 Diane [video]
Posted by lauren at October 26, 2006 4:32 PM
Here we go again. . . (I have a love hate relationship with Diane).
STRONG WORK BRETT!
Lucky thing we checked, I guess we'll do Cindy instead of Mary today.
When I saw Greg Amundson do Diane in 5:30 a few years back I was very impressed. 1:49 is just ridiculous. Who is this Brett guy? Kudos to him for that impressive performance.
Sweet... I'm totally capable of this one... I know b/c last week went so well... sweet
Very cool! Now let's see if that DL session with the powerlifting trainer ystd helped. Will go up 20# more to 135 for DL, drop a foot from Smith machine. Can't wait.
What I like in the video is the excellent coaching. "C'mon. Let's go. Constant movement. Easy. Let's go."
What would Brett have done if the guy behind the camera was screaming at him? 0:27?
Just kidding, boys.
I still can't believe it. Whatever pathway that is (glycolytic?) - that guy's is like a T1 line.
Stunning video -- way to go, Brett. As far as I'm concerned, I think he and I aren't of the same species...
...Like the guy from Terminator 2!... (Bill Brasky anyone?)
This one's gonna rock tomorrow. I love all the looks I get in my college gym...even the juiced guys are staring because they know they can't keep up with all the chaos.
I'm only now getting the grasp of hspu's
45 of them is going to be what slows me down.
Oh well, setting the baseline anyway.
The way these workouts are going lately, my shoulders aren't going to fit in any of my shirts by the end of December! hahaha... :-P
Yikes, I ripped off three of my calluses from Cindy today...tomorrow is going to be painful!
Love the nay-sayers on YouTube.
I'll be thinking of Brett as I spend 10-12 (or more) minutes lifting less weight and not touching my head to the floor. Hats off to you, brother.
Eric, you are correct about the shoulders. I went through a phase where my shirts were tight because I grew lats. But took off some Body Fat subsequently and now I they are fitting ok.
LOL. And I'm a chick!!!!
Is that a human in the video or an alien dressed as one...seriously, that is unbelievable!!
Up early tomorrow for a double date with Diane and Pukie.
Holy mother of...I am purely amazed brett. Inspirational.
Oh god, Diane is back. Watch this space for another Youtube phenomenon.
Any substitute for the HSPU?
I'm missing a nice chunck of meat off of my hand from yesterday's WOD also. Should be fun today. Guess I'll just have to go faster to keep the pain to a minimum.
Wouldn't you know it. I go to the gym for my extra workout and knock out deadlift 5x5 up to 275#, and split jerk 5x5 up to 165#. I attempted to get this done but my hands weren't cooperating. Put the proverbial fork in me, 'cause I'm done.
Brett is better known here as "AFT"
And I think his performance, and video, is the reason Diane is back so soon.
5:39 as rx'd. I would have never believed a 1:49 if I hadn't seen it with my own eyes. Video like that is gold. I wish more of the "monsters" of crossfit would do the same. It is truly an ispiration to push myself even harder. Thanks to Brett for sharing it with us.
aaw man.. i would've loved to play with Diane again.... but Cindy gave me a spasm to the neck. So wod today: set up an emergency date for a torture massage
Diane was my first workout with Crossfit...Monday the 16th of this month...I did it in 3 minutes(with 225 on the DL) but on the push ups I hooked my feet on the Smith Machine...I dont think I will ever be able to do the full handstand Pushup without help
33 years old 215 lbs 6'7"...I gotta say I love this workout system...
70 kg dl
Smith assisted HSPU
AFT sounds like machine model. I've got my doubts about this life form.
5 min. - did at home prior to work (= no weights)
Subbed burpees for deadlifts
HSPU (half way - getting there!)
67.5kg (~BW) DL's
HSPU's to 5cm target
DL - 200# & HSPU
Didn't help that I did about an hours workout with my Marines today, capped off by about 20 min of ground fighting.
...before the workout...(reference above)
...before Diane...(reference above)
I did my best AFT imitation
2:56 (PR by far)
thanks for the motivation AFT and OPT - I watched that video 5 x
You guys smoked me. 4:11 @ 135 lbs. I'm not worthy! Good job!!
CFWU( 1 x 20 ) - dips
full ROM nose to floor HSPU
DL @ 225 lbs, HSPU @ BW unassisted
DL 7/HSPU 7/DL 7/HSPU 7/DL 7/HSPU 7
60 sec rest
DL 5/HSPU 5/DL 5/HSPU 5/DL 5/HSPU 5
60 sec rest
DL 3/HSPU 3/DL 3/HSPU 3/DL 3/HSPU 3
Total Time: 9:50
Smith Machine assisted HSPU
Scaled to 18-12-6
~9 minutes, forgot to start watch.
Busted 9 straight unassisted Pull ups doing warmup, PR.
Tommy A.: 7:54 pr
JT: 12:14 pr
Thanks AFT... highly motivating!
BW - 170
Used BW deadlift, thank goodness! HSPU's were half assed and negatives mixed together, against my garage door.
I was scrolling through the CF archives, and came across this message from Coach, acccompanying the first time Diane was prescribed (in 2004). Helpful for us humans:
"It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane." "
BW 182.5, Age 29
13:47 (about 30 seconds longer than last time)
Last time straps all the way thru for DLs, this time the first 21 raw. First time for that many with that weight with no straps. Grip strength must be improving. Better ROM on HSPUs, too.
Felt really strong today. Maybe because of rest day yesterday.
+ 12 lb weight vest
Oly bar squats
DL 95# x 10
HSPU were pretty shallow. So ready for the rest day.
Finally had the sleep and the gumption to attempt CF early in the AM.
WU: Jog 1.5 mi; CFWU X 2
WOD: "My Diane"
21 - 15 - 9 of 135# DL, 25# DB standing shoulder press (first 12 were with 35#, then I realized "no way"...25# was plenty difficult).
Hey, by the way, this is the first post I've made with the new FireFox 2.0, and I noticed its built-in spell check. I recommend it, especially for rest-day posts.
Maximus - you're a nut! That's hilarious and effective. I'm dying to give it a try.
But, there's got to be a way to change that sound to something more motivating, like a crowd cheering or someone yelling "one more!".
Inspired by AFT!!
CFWUx3 (minus dips)
10:58 as Rx'd (PR) - HSPUs against wall.
almost 3 minutes faster than last time
225 x 21
225 x 15
225 x 9
Awesome video. We have a core value at my company: being passionate about technology. Looks like you've managed to marry that core value with your passion for CF. Very cool -- gonna have to set me up one of those.
WU: jog 1.5 miles (oh, so very dark outside); CFWU x 2
WOD: "My Diane" -- 6:12 (dropped DL weight to 135# and subbed 25# standing DB press for HSPU; first 12 DB press were with 35#)
d.l. 185 almost upright hspu 16-17 min. come on rest day
Last time: full weight, 5:15
This time: 185, 7:17
Bumper plates help, but this is an indication that running and lifting (even at higher intensities) is just no comparison to CF. It's good to be back but I have a long way to go.
1:49? You guys do realize that that is 90 reps in 109 seconds. Try doing ANYTHING 90 times in 109 seconds.
About 1.5 minutes faster than last time. Did 115 lbs deadlifts (15 lbs more than last time). Inclined pushups, not handstand pushups. Greatly improved over 10 days ago.
back from vacation..
8.37.41 w/205# d/l
Diane 3:54pr by over a min. 1st set hspu to floor last 2 sets 1/2 & 1/4 reps but they keep getting better.
Diane ~83% bwt 205 - 21-15-9 reps 170#dl broken, HSPU-30# - 10:20
use these same numbers next time until unbroken
prev. DL160#, HSPU-40# in 8:45
8-9 minutes. Started late and didn't get around to looking at the wall clock until after I'd begun stretching. Probably I'll hurt tomorrow (2nd workout back!)
bwt 240 age 31
225 lb deadlift
21 8/7 (had to change grip) 9
hspu's (partial rom to 6" pad)
12/9 8/4/3 5/2/2
last time over 11 minutes
this time 8:57
not sure if rom on hspu's was the same but rep splits were close though
Just one question on this one? When you are deadlifting do you bring it up and drop it or lower it back down?
225 lb deadlift
21-15-9 (broken sets)
90 lb db press (broken sets)
Diane Last Time: 12:22
DL 185 lb (rested at floor for more leg drive)
HSPU's were horrible
Diane This Time: 6:21
DL - 205 lb (followed AFT technique - faster, no broken sets)
HSPU - first 2 sets...I did back to wall...barely got 1/3 way down on each one...but felt it working) Last set...facing wall...much easier...about 70 degree angle.
hspu against tree
Almost 2:30 better than last time
4:47 - 225# beltless deadlifts and HSPUs. Hard going after Mary's pistols and HSPUs yesterday. Butt, hams, lower back tired before Diane; weak glute/ham push from the floor. BWt 112#.
#57 - a dropped deadlift is not a good lift. You must put the bar down under control for the lift to count. Just like a squat...half the lift doesn't count. The only difference is squats are down and up, deadlifts are up and down.
9:48 as rx'd all HSPU against wall unassisted to the floor.
Much faster than last time and last time I only used 185#. HSPU are coming back nicely as my shoulder heals.
Clocking myself against AFT I did the first 21 DL in 1:49.
Still have to prop feet up on the squat bar for HSPU. I suppose I should practice a real handstand.....not going to get the HSPU's down until I master the handstand. Anyway, I was at a full 90 degree angle with the floor. Best Diane time yet.
Kelly how do you do it? My DL's suck and I'm 165#. I guess I just need to keep working.
First Diane ever, CrossFit day 2.
about 12 minutes
bwt 180 age 35
DLs - 225, unbroken sets
HSPUs - had to break 'em up all over the place, never done these before and they're HARD! Gonna be feeling this tomorrow, I'm thinkin'.
The biggest bottleneck was the transition from upright to handstands - need to work on making that quickly and I think it'll easily come in under 10 minutes.
Roland- subbed 185 dl, time 5:16, previous-14:48.
Booty-do-subbed 135 dl, time 6:21, previous-9:19.
got 11:20 last time doing head to hands for some of the HSPUs and mostly assisted full ROM (hands to shoulders).
Did this last night and I did head to floor (mostly unassisted, then some with feet pulling on the wall) and used my .75" dia threaded bar (small, no bounce, weights). I would have expected this to be longer than last time.
10:52 - Brett got me all fired up.
Pukie came knocking hard, I was sitting down outside for at least 15 minutes after this one.
Maximus - great device!
15 m 155# hspu better range last 2 rds.
3:42 as rx'd, 1 min better than last week
did 21/21, 15/188.8.131.52.2.1, 9/184.108.40.206.1.1
thought i blew my load on the 2nd set of hspu's and died QUICKLY on 2nd/3rd set, much better speed on hspu's, no prob as ususal on deads
hands STILL ripped apart from Diane's ugly sister yesterday
deadlifts - 90 lbs (will increase next time)
push press - 50 lbs
exactly halfed my time - last time 8:28!!!! this time busted through the deadlifts (no breaks)... almost pukie at the end.
So progressively drained from the past two that I had to switch to 100 lb military presses in place of the HSPU for the 15 & 9 rep rounds. Oh well. At least I'm not building up a penchant for rest days, though I WILL dig tomorrow!
52 y/o, 152lbs., 5'9"
This is weird.
Last time did it in 13:04 @190lbs.DLs and Smith Machine asissited HSPUs.
This time I reduced the DL weight to 170lbs., but put just with one ankle over the bar on the Smith.
Time today: 6:24.
I think that I was otivated by all the great times posted by many others. Score another one for the power of the CF community.
I subbed 25 each and then 50 each squats/situps/leg lifts/squats. One of the two rounds of squats unbroken, leg lifts unbroken, those wacky butterfly situps still kick my butt.
If anybody wants to sent good arm/elbow thoughts/prayers my way (NO REIKI!) I'd appreciate it. :) I'm going kinda nutso not being able to do lifts, pushups, etc. I'll have to call whine-one-one and get the waaaaaaaaaaaahhhhhhhhhhhmbulance soon.
Scaled DL's to 135 due to recovering back injury
HSPU's killed me.
Scaled the DL's down to 135 because i wanted to ensure proper form. However next time i'll up it 20-40 lbs.
HSPUs are getting easier and easier
bw 160 age 16
hspu's to 6" pad
CFWU x 3
185# DL Broken sets
Subbed 40# DB for HSPU also broken
No Time - by the time I realized I didn't start my timer, I did not have the strength to do so.
Still painfully sore in the chest from fran, so I did back squats instead.
I did 7 sets of: 5 4 3 3 3 2 1 reps.
I started with 50kg, and ended with 92,5.
BW=80, age=21. (I've never done back squats before =)
Opted out of Diane today, did Mary yesterday
Today worked on Snatch, 145 x 2 x 6, pretty easy. Goal is 185 (BW) by year end
21 deadlift 95 lb.
21 hspu 3 legs straight up against wall/rest assisted
15 deadlift 105 lb.
15 hspu assisted
9 deadlift 105 lb.
9 hspu assisted
8:05 as rx'ed, 2:17 faster than last week. FINALLY!!!!! Let's just say AFT inspired me.
Brett - That was amazing work! I never thought I'd see the day that someone went sub 2:00 on Diane. Simply amazing work my friend!
I LOVE THE SNOW!!!
Diane w/ 175# DL/ 95# OHP
I'm going to wrap a towel around the bar or my hand, whichever feels better and give it a go. I've been debating all day whether or not to skip todays workout....just can't do it. Good luck brother!
Diane w/ 175# DL/ 95# OHP
. . .and that picture of Nicole?
Wrists are killing me ever since I spent an hour showing girls how to set in volleyball. No HSPU's for me.
So, I guess it's Fran. ugh.
7:27 scaled to 210# on the dl's. Last time on Diane, I tweaked something in my rib cage so I figured to scale a tab and finish this. I used a 50# trap bar with 45/35 on each side so what the hell. I finished up with 10 minutes of "Big Cindy" (wore a backpack w/25# in it). 6 rounds plus 5 pullups. I missed yesterday's WOD because last night I went to the newly minted Jersey Shore Crossfit for a group circuit workout as follows: 30 sec on/off of the following:pullups, static squat, pushups, kettleball swing, rowing, weighted plank hold, woody bag cleans, wallball, slam ball x 4. A real culo kicking workout. Avon is about 30 minutes for me, but I feel supporting a CF affiliate is one way of indirectly thanking the Glassmans for everything they do.
as rx'd 9:05
5:26 new pr
HSPU were wall assist
shattering the old record
big pipe: 14:50, almost 10 minute improvement over last monday
Recovering from tonsillitis, - feeling better, so tried a slimmed down standard WOD
Brett - you are a MONSTER
28 y/o 170 lb 5’10” approx 12% bf
CFWU-pull ups, 5 dips per round x 3
21-15-9 reps of:
115 lb Deadlift: 10,5,6 – 10,5 – 4,5
Handstand push-ups: 2,1,2,2,2,2 – 4,2 – 5 (feet against wall for balance)
Compared to 061019: Increased deadlift 20lbs from 95lbs to 115lbs, did HSPU with feet against wall instead of resting on rack like last time. Although range of motion on HSPU was very shallow it felt awesome to finally be doing them for real!!!!
37 yoa bwt 225
over 5 min faster than last time.
AFT video was a great motivator.
Executed the Fran WoD today instead- legs were too tired for the Diane WoD. Elapsed time was unaccounted due to constraints.
-Previous 4-4 game of hoops for warm-up.
'Diane' as rx'd 9:28 -This one blew me right up.
Did not record time last time, so this will be the bench mark.
Video - amazing!!
Last time 6 mins odd with HSPU to 2 focus pads
This time 11:17 to 1 focus pad, Im happy with that
5km run = 26:35
21-15-9 DL (135#) & SDBP (40#) = 12:22
Awesome stuff Brett!!!
I've been working on my hspu in hopes of breaking 3min on my next diane attempt. looks like I need to step up my game!!
deads: 145x15, 155x6/ 165x8, 175x6, 185x2/ 195x3
press: 105x14, 110x4, 110x2/ 115x8, 120x4,/ 125x4, 125-fail
Colorado Springs - No Compromise!!!
On my way over to Shanes for this workout in the Blizzard sweeping the western states, had to shovel my truck out a snow drift twice and about 3 ft of heavy snow out of my driveway. All in the name of Crossfit.
7:56 as rx'd. Sore after last 2 days of pain.
sets in halves
HSPU's were more like incline pushups. My feet were on the wall but my belly was facing the wall rather than my back. Today I realized I need alot of practice on HSPU's the correct way. However, I did make a big improvement. I did last weeks Diane the same way and had a time of 9:30.
That video fired me the hell up. Last week,10:40. Today 5:37. "Constant motion" was my goal.
Feet over bar HSPU's
CFWU x3 (-Dips)
Was dragging ass today when I got to the gym, but found some energy and was able to shave ::09 from my last time(that's seconds, not minutes). HSPU were all 4head to deck. Broke them up into 3 sets instead of selling out each rd to see how that would work. Felt pretty good.
Brett- Nice time bro! It puts into perspective just how far we all have to go and can go.
Get some, Go again!
4:10 faster than last one with same weights.
HSPU head to floor.
Thought I'd be much slower but that video was definitely an inspiration to dig it in. Same with all the other's that post great times here.
HSPUs with the correct form are getting better (1 millimeter at a time), but with form as a consideration time slows...proper.
the 220lbs deadlift was the most frustrating part of diane
my hspu's went by quickly but i had my toes aginst the wall rather than heels.... i plan on improving this time and doing better hspu's in the next 3 to 4 weeks!!!!
I can go faster
15:49 w/ 185#
don't know why I'm so slow on this one, guess I just have to work on it some more
Diane with subs for all-
N- WU- 50 sit ups, 100 jump ropes
65 lb Deadlift
HSPU done with knees on bench
L- WU- 50 sit ups, 100 jump ropes
65 lb Deadlift for 21, then 55 lb for 15 and 9
HSPU done with knees on bench
K- WU- 15 min elliptical
HSPU feet supported on smith machine bar at hip heigth
Time- 12:04 (last time same weight but time was 15:32.)
This one broke me down to smithereens. I am ready for the rest day.
Afterward, N and L practiced their Kipping and did really well. The trick for them to learn was to have them mimic the butterfly swim out of water holding on to the bar instead of swinging their arms.
About 3 minutes slower than last time. hmmm
Played about 40 minutes of ultimate football this morning starting at 8am and did the wod at 3pm so I don't think that is why I slowed down.
Flew through the deadlift like last time but the hspu still killed me... The last set was one at a time with roughly 30 second to one minute rests.
Wonder why I slowed down? I feel like I am getting stronger. Any suggestions?
my lower back always feels like its going to explode when I do dead lifts. did first 21 at 185# but had to go down to 135# to focus on form. Cant seem to get the weight over my heels, always on my toes. If I lean back I'm killing my knee caps with the bar. Any help?
BW: 230 (22%)
CFWU(10) x3 - 13:51
Rest - 6:59
WOD - BrandX Pack: Diane with 135# Deadlift, 85# Press
Round 1 and Round 2 - 6:27 (forgot to split)
Round 3 - 1:51
Total - 8:19
I was debating going for heavier load and longer time, but I wanted to see if there was measurable improvement from last time. Seeing AFT's video helped me speed up my reps while trying to keep form. Heavier load from now on (maybe just go straight to 225#), but I'll need to work on my HSPU.
From: 2006 Oct 16
BW: 240 (25%)
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
Damn this is hard. You couldn't dangle a watch on my posterior chain.
9:32 with 275# DL
HSPU from 4" paralletes (actually old push-up bars lying around the firehall)
DL's still realtively easy only one break in second set after 10
HSPU's were a whole different ball game with the added ROM
REALLY, REALLY looking forward to tomorrows WOD!
Diane as rx'd : 8:16
hspu were ugly after three days of them (I foolishly practiced them on Tuesday then opted for Mary yesterday)
subbed 205 for the DL
still a painfully slow 15:22!!!!!
hspu - you guessed it...1/1/1/1/1/1/1/1/1
Diane as rx'd 21 minutes.
Something broke in my body on HSPU's. After the first set, I couldn't push. I could only get like 2 but when I would stop, my shoulders wouldn't hurt and I wouldn't be tired, but I couldn't do anymore. It was so weird. I think the problem was that my hands were on a different plane than my shoulders, so I looked like a triangle base instead of a line. Basically, my entire body was against the wall and my hands were about 6 inches away. So weird and disappointing. In the past, I've usually been able to get at least 5 in my broken sets and could feel the fatigue in my shoulders. Really felt like the DL's helped the soreness from cindy in my legs.
225# Deadlift / Handstand Pushups, feet against wall, 1/2 ROM
(11,10) / (7,3,3,3,3,2)
15 / (4,3,3,2,3)
9 / (3,2,2,2)
CFWU x 2
- was a bit annoyed since i was only getting 3/4 ROM on the HSPU's. otherwise felt really good on the DL's.
55 y. 156lb 5'10
14:12 D.L 175 lbs.
The video is amazing! Had I not seen it myself, I don't know that I would have believed someone could do this WOD in less than 2 minutes.
I am struggling with a single decent H.S. pushup. It occurs to me, that I need to be able to military press my body weight before I can do a H.S.P.U. Right now I can jerk 100lbs. Pressing 150lb seems a long way off.
used the smith machine to assist me with HSPU
Sub Self Assisted HSPU
Paul: 225# 7:18
Jen: 95# 4:54
Age 36, BW 174 Lbs.
21-15-9 reps of:
225 pound (Subst. 155 lbs.) Deadlift
This Time 14:40
Last Time 17 Minutes (W/135lbs DL),
First Time 24 Minutes (W/135lbs DL).
1/2 ROM HSPU off Hex DB Handles
HSPU on Hands
42.5kg DL off Pins
HSPU Pop Ups
18:07 (4 minute improvement)
DL 64kg trunk
HSPUs with legs on trunk
Don't despair, you don't have to military press your bodyweight to do a HSPU. Unless you're using parallettes, the ROM is much less than the press so you can support more weight.
Damn, I watched the video first...
Big mistake! He is smokin fast
Did a 3:32 (like twice as slow...Hoo Yaa!)
samson stretch, good mornings, situps, pushups, squats, pullups x 10, 95#squats x 10, 95#military press x 5, 95#deadlift x 5, 225#deadlift x 5
wod-hspu self assisting with feet over bar on squat rack-trying to get more verticle then previous attempts
7:08 total (7:26 previous best-from last Diane)
Diane w/205# DL and assisted HSPUs
Day 1 of the return from my 3 month Crossfit hiatus.
Pushed for speed today, thanks to the video.
Changed form, feet closer together, touch and go instead of dead stop.
Got a good pump going, glutes are screaming.
21-15-9 reps of:
212 pound Deadlift
sub 65#DL for soar back
shoulder soar from Fran
WU-30 min hard stairclimb
cfwux1 on rings
light stretch to end
hspu lacking some range of motion
I really appreciate your video of this workout. I believe it motivated everyone here to set new pr's.
I look forward to tomorrow's WOD too. REST DAY!!!
HSPU's done using small green band assist.
Wow. Doing Mary today, Diane tomorrow... will this have the effect of the first four minute mile... I doubt it. Sub 2 is unlikley for so many... awesome work Brett.
AFT- Thanks for being our rabbit.
95 lb deads
HSPU- feet on bar
Take care, all
as rx'd 7:43 - HSPUs were limiting, Cindy did me in...
Age 29 Bwt 195
Diane as rx'd
Last time: 18+22
This time: 15+20 (PR), improved by over three minutes despite ripped hand. Found another use for duct tape.
#133 about 8 weeks ago I couldn't even get up the wall without falling over. Nightly practice of a least 3-5 attempts and I was at a static hold. I didn't think I'd ever get one and now I can get out 5 in a row. i still have along way to go as I pretty much spent it all on those 5 and the last 40 today were ugly singles not to mention about 20 failed attempts along the way.
Maximus! I love the BS Pull-up detector!
Brent Maier- Making me miss my old home in CB, CO.
Brett, man, amazing!
The hspus were wall-assisted and pretty shallow.
19:17 as RX'd
15:45 as Rx'd
50 seconds slower than last time, but hspu now against a wall (before feet were on a bar). Tough week, and still sapped from Mary yesterday. Hats off to you Brett Marshall or AFT or whatever you want to be called, that is a majestic effort.
BWT: 157 Age: 45
WOD: 10:49, (PR) Scaled DL to 135lbs and worked on form.
HSPU were with smith assist, like many others who can't do a real HSPU yet. I'm getting closer with these.
CALIFORNIA SURF TRIP IN 5 DAYS!! CrossFit has got me ready, Thanks!
completed in 11:02. Wanted to complete faster but had to concentrate on form for the deadlifts and my HSPUs were pretty weak after doing Mary yesterday. Doing Mary, got to love saying that.
partial HSPU after first 9
15# DB presses changed to 10# mid second round
Brett,you are a machine!!!
Completed in 10:10
HSPUs need work!
Buttercup version: 15-12-9 reps of deadlifts for form, shoulder press.
I changed the deadlifts to goblet squats with a 5 lb. weight and used 2x15 dumbbells for the shoulder press. It took me 7 minutes.
In comparison to last time, this time I did the shoulder press sets unbroken. I forgot to time it last time.
15:54 last time.
15:07 this time.
sub 185lb for DL
and 95lb push\press for HSPU
As rx'd 13:50.
did diane in 6:23 as rx'd
the guys that do crossfit with me were in awe when they saw Brett do it in 1:49. It was unreal. Many thumbs up bro!!
5:41 HSPUs still weak, but about 30 secs faster than last week.
time-3:49-AFT was an inspiration. Great job!
Did Cindy from yesterday as I was sick. This is my first Cindy and, really, my WOD from Crossfit. I loved it, but she kicked my butt! Did 12 rounds +5 pull-ups. Sounds weak, I know. Can't wait until my next round with this one to see improvement.
bw - 162
37 yrs old
5:12 with 95# bdywt 120#
dead hang 2:00
bear crawl then alligtor crawl
5 lengths of the mat up and back
Tabata sit ups
monkey hangs for 2:00
srry posted under jeff he left his name on the sign in list and i hit post oh well
5:12 with 95# bdywt 120#
dead hang 2:00
bear crawl then alligtor crawl
5 lengths of the mat up and back
Tabata sit ups
monkey hangs for 2:00
Damon, BW 163, 29, 185#DL, Assisted HSPU's: 3:42
Aldo, BW 185, 35, 185# DL, Assisted HSPU's: 5:50
Priscilla, BW not to be disclosed by her husband, 27, 95# DL, KB C & J's, 21,15,9.
2 mins better with better depth in hspu's (still not nose to ground yet)
VERY inspirational video!
Beat last time by almost 2 minutes, 6:14 as Rxd. Not sure what RHABDO is but I think I caught it from Diane. Have to get that checked out.
Age 35 BW 207
10 whole minutes better than last time.
First time for Diane. Sub'd 135# DL and 2x25# DBs for push press. 5:06
Think I can up the weight on DL, but not sure what to do on push press/elevated pushups? Just checked FAQ, should have done strict shoulder press. That was my intention, but sacrificed to push press to get through as quick as possible.
mod. push ups x's 3 63, 45, 27
7:48 BW150lbs Subbed the 225 weight on the Deadlifts down to 125, and for the HSPUs I did standing shoulder press, as I felt I might vomit today if I stood on my head.
Today's training, working on weaker points:
20-15-10 reps /time of:
- thruster 20 kg
- box jump 20"inch
- ring push-up
- knee to elbow
time: 13:44 min
Have fun Johan
Well not much of an Entourage anymore,??????
Ryan 26/#185 4:31
13:23 HSPU w/ smith machine assist
sub assisted HSPU - ankles hooked to third rung of a ladder bolted to a wall.
sub assisted HSPU - ankles hooked to fourth rung
9:14 with 165 lbs. on the DL.
21-15-9 reps of:
Burpees w/ pushup
22 minutes, a minute slower than last time. I'm slow on DL's, trying to increase DL weight to get to 225, so breaking the sets. Also, not confident enough in form to touch and go.
Sub 35# DB presses for HSPUs, 1st set broken 15-6, last 2 broken
DL, 185# (10# more than last time)
broken 7-7-7; 8-7, last unbroken
45kg Push-press for HSPU's
Thanx for the pix, mrjling! Have a nice weekend now.
lil pipe- as rx'd 11:20 (about 13 minutes better than last time!)
form on DL's werent greatest form on later sets and HSPUs on the wall
Toes hooked on bar for HSPU's - time for real ones
Paul from Windsor Fire
and I'm glad Friday is a rest day!
21-225DL 135 overhead press-7,7,7
15-205DL 115 OHP-7,8 reps
9-205DL 115 OHP
155 lb DL's
HSPU as Rx'd
subbed 70lb. DL
assisted HSPU 21x3
115lb DL 35-25-15
5:36 as Rx'd, HSPUs were with feet on Smith machine. 209 lb BW.
Full 3:30 faster than last time, w/ 40 lbs more on the DL. What compression fracture!?
Also started doing the "Afterburn" Cardio workout today (saw it on Performance Menu forum), we'll see how it goes.
Need to work on HSPUs w/ feet on the wall and not on the Smith Machine.
5:44. Half-range rom on HSPU's. Nice and slow. Finished with HSPU negatives.
5x45, 5x135 DL warmup
Slower than last time but taking it carefully with the DLs at this weight. Linda hurt me on 225 DLs a couple of weeks back.
HSPUs against the wall
10 days ago: 6:35...I think the video inspired me to bust out the dl...form wasn't the greatest, though. I need to work on that.
65lb shoulder press
more weight for DL next time.
30yrs, 5'9", 220lbs
100lbs DB deadlift
30lbs DB shoulder press
aft's time was blistering fast, my one question, is that form correct on the deads, ive always thought that full rom for the dead lift was complete extension in the hips. I will give it a try AFT style and see what happens, it wont be close to afts time though but thats okay. out
as rx'd 4min 5sec
back still smoked from an extra linda I did 2 days ago.
135# DL (prior 115#, all previous to that 95#)
HSPU toes over Smith, hands on DB
7:45 (7:30 on 10/16 with only 115#)
Followed up with weighted PU make-up (posting closed)
30 (prev. PR), 35, 40, 45, 50 (new PR), 55 (fail), 30, 30, 30, 30
Pretty good day. Upped DL again on Diane, new PR on weighted PU.
12 min. row
10:48 as Rx'd
40 min. eliptical
20 min. mow the lawn!
27 yo, 173 lbs
195 lb Deadlift
HSPUs against wall, forehead to floor
This is 10 pounds heavier and half a minute faster than Diane about 10 days ago. Moving ahead slowly.
ran 2 miles 15 min
leg press 150 10x2
2 rounds cfwu
135# dead lift
The rest as Rx'd
Age 50/BW 240#
Subbed 40# DB standing shoulder press for HSPU otherwise as Rx's 10:54
185# trap bar deadlifts, had to sub ring dips for HSPU to keep shoulder in the game.
21, 15, and 9 reps
Total time 12:50:30
10 min ellip wu 15/15.
10:28 as rx'd
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
hr avg 135, hr max 168. brett's 1:49 inspired me! almost had sub-10 min, but arm collapsed on 2nd to last hspu. also had 1st unsupported hspu by accident--felt good. guess endoscopy/colonoscopy on monday made me lighter...
HSPU on feet on bar
31 yo, bw 221
7:06 with following mods....
135 lbs on 1st two sets of deadlifts
push ups with legs elevated, bending at the waist
last set of deadlifts, 225 lbs.
did this one on friday, cause i missed yesterday....looking forward to saturday torture....aloha
10kg DB Presses
last time was 9:00 with 60kg DLs.. yey!
Dianne: 21-15-9 reps
HSPU, self assisted with feet on bar of smith machine
(done 10/27/06 after a rest day)
14:11...HR avg 155 max 169
195# DL's and HSPU's self-assisted on side of squat rack.
Used 10# more on DL's this time and still cut almost two full minutes. Form was better on both movements.
Time: 9:45 mins
comment: Did at home, used multi station max 50Kg for dead lifts.
21-15-9 reps of:
Sub'd 35kg shoulder press. Will put it up next time.
Deadlifts as Rx'd.
Time 8:14 , 2:39 improvement on last time, inspiring video helped I think.
Next time same weight but work on not moving hips early in DL. HSPU unbroken
skipped workout. up and down the snow sledding and numerous trips hauling and stacking firewood at 9000 ft.
Tim: 5:55 as rx'ed.
Compared to 8:01 last time, this is huge for me. No broken sets!
30# shoulder press
did this on sat
subbed 135# push press for hspu (i know it is not a good sub...)
30 seconds faster than last time with the same subs...
used 195 for DLs (too light)
***This time Diane***
HSPUs (improved ROM)
Age 42, BWT 163, "Diane" with toes hooked on rack otherwise as RXed, 6 min 30 sec!
sub'd HSPU w/ body weight bench press (200 lbs.) for 21 reps, then 185 for 15 and 9 reps.
body weight bench press made it MUCH harder.
too shot from being sick; going to hard on earlier days. need to start scaling again.
HSPU against wall, not all the way to the floor
Time - 14::00
Spent some time working on HSPU, so that slowed my time a bit.
Last time was over 19::00 so a big improvement, but still a long way to go.
as rx'd 9:00
did this wod after doing Fran.
11:49, 155# DL(maybe back down to 135...), HSPU were assisted on smith machine.
9:13 (both feet on bar)
225 lbs. deadlift
80 lbs. dumbell press subbed
HSPU with feet on squat rack bar
Last time about 16 minutes.
The guy in the video inspired me to really really push hard. Pukie was calling.
DL with 135lbs, and HSPU done with feet on smith machine.
Feet were up too high on the smith machine, so I couldn't go down very far without my feet slipping off. 1st time try at HSPU so will adjust next time.
Watch stopped mid-way by my wrist while doing HSPU. Must remember to take it off next time.
M 24 BW 165
To my mind, this is one of the hardest workouts. As Rx, 17:03, but really a killer with pukie and headrushes around every corner. Mr. 1:49 Diane just isn't human. How are you all doing this in sub 10 fashion?
First time I did "Diane", 16 minutes.
This time, 8:57!!.
What I did different to improve;
warmed real well by doing a 1/2 mile run followed by 2 sets of 135# dead lifts done slowly.
Then I went really really hard at it and pukie was on my heals the whole time, but I just kept pushing with minimal rest.
It helps that I'm 220# and like doing dead lifts.
Some WOD are more suitable to certain body types it seems. Any WOD that includes Pullups...I'm toast.
Used 215 for DL, didn't have the weights for 225
cfwu x 3
175#dl,hspu toes on bar
Did last night's Cindy. 12 rounds plus +10+3. Best effort in months. Felt great, especially after my Fran yesterday stunk up the place.
Meyer as Rx'd w/ feet at highest setting on smith
Kameron 185 DL 6:24
Jeff 135 DL 6:30
Khris 95 DL 5:41
D.J. 135 DL 6:01
Mwangi 135 DL 6:18
Caitlyn 8:43 Dl 75
Emina Dl 75 9:43
Full Body Attack
Mwangi 2:22 35lbs
D.J. 3:00 35 lb
Kameron 35lb 2:59
Meeyr 2:34 35 lb
Jeff 2:37 20lb
Emina 1:34 15 lb
Liz 1:45 15lb
caitlyn 2:56 15 lb
Khris 1:37 20lb
205# deadlifts w/ broken sets
Smith machine-assisted HSPUs w/ first two broken sets
not full range hspu
bw 89 kgs