This is going to be fun, have to figure out how to do hspu in the garage.

Going to the gym tonight, think ill do this now and then rest tomorrow. or not. we'll see.

I modified my pull-up/dip station to let me hook my toes over a support to do these assisted... still need the help...

Oh good....deadlift! I can't do more than 75#, but the handstand push-ups....I love!!!

still struggling with the handstand push-ups...

out of curiosity, for those of you that can do the hspu, how much can you shoulder press in relation to your body weight?

hspu are hard i cant press 145 and i weigh 220

12:44

Looks like OPT will have a short workout today ;)

#5
I weigh 110 and I can shoulder press maybe 60# on a good day, but I can whip off the HSPU no problem. Why? No idea. Just have the body type, I guess

Fantastic video, thankyou.

#5 - In terms of shoulder press i can do appox 10-13 HSPU in one set and can strict press 2x32kg bells for about 3-5 reps on a good day. I havent tried with a barbell in a while, still waiting on more weight plates to arrive.

#9
1. You're not pressing your entire "dead" weight of 110#
2. They are neurologically different exercises. Much like a Lat Pulldown isn't the same as a Pull-up.

This done is rounds?

#11
21 Deadlifts then 21 Handstand Push Ups then 15 Deadlifts then 15 HSPUs then 9 Deadlifts then 9 HSPUs. enjoy.

#5

i am 105lbs and can do about 15-20 HSPU in a row. my 1RM on shoulder press is 75lbs. hope that helps...

oh and YAY! i love Diane!

I ordered some apparel from Crossfit and havent received it yet. I've been unable to contact anyone through the phone number and email listed. Does anyone know how to get in touch with them?

Thanks

#12
Just wanted to be sure. Thanks, I will!

#11
Thank you for the input...I am so new to any kind of lifting, so I appreciate all of the knowledge that I am gaining.

Brand-X Scaled mentions "appropriate" weight for deadlift, to scale it.
Can someone give me an idea how I might figure out what this appropriate weight should be?
155lbs body weight - don't know what my 'max' DL is.
I have done 4 sets/8 reps of 225 DLs in recent past - but no handstand PUs in between ;-)
Thanks in advance for advice.

#14
Give it a little more time! I was worried too, but just got my shirts yesterday, after almost three weeks. Great shirts...I love wearing them to the gym!

Love the video it made me wanna growl for him : )
Okay tomorrows WOD Hmmmm....never have I ever done a HSPU I shall try and see where I stand = no pun intended.
As far as deadlifts I guess I will have to find out what weight I have to use in the garage for now.....Everybody have a great day !

#17 - Scott, pick something you can do with good form for multiples. I try to do something I can break into sets of 7-7-7, 5-5-5, 3-3-3.

This should still be a MetCon workout even though it's DeadLifts. :)

MAXMILLIAN!!! Lookin' strong.

Thanks Valerie S. I ordered them on Dec. 15th but I guess I have to figure in X-Mas. Thanks for the response

when i do HSPU at my house, i put my hands on 8" cinder blocks, feet against the wall with socks to slide better then kiss my nose to the ground. I bang out about 10 reps at 200 lbs. Is this too much shoulder flexion or is the greater ROM beneficial?

I have an APFT this Friday. Should I take Wednesday or Thursday off to rest? Has anyone been in this situation that can relate? Thanks.

Travis W

Check the email your using, maybe you have the address wrong. I had some questions about an order and they were extremely prompt in their email replies. (this was in the last few days)

I must admit that I was not putting enough power into my barbell snatches. After looking at that great video, the explosive power of the move really shines through.

Billy

Oh, and I am looking forward to the WOD. I warmup with the full CFWU +HSPU and 10 reps of the Bergener WU. I am stil struggling with the HSPU and I will burn out before I get through this one. My goal is to smoke HSPUs by the summer and to do them freestanding.

this time 37 bw190
5:42

last time 36 bw190
4:44

must be the time keeper...Father Time that is!

i cant do a handstand push up for the life of me...i weigh 220 pound and can press 140 pounds....any advice for hspu's?????? please??

Cant wait for Diane. Way off the subject of Diane, but could use some help. I have to come up with a research topic for a sports research class and wanted to do something related to Crossfit training. Any ideas would be appreciated.

Diane: Modified.

95# DL
HSPU to a folded mat (really not that great)

9:16

Exactly how does this workout progress?? Do you do 21 reps of deadlifts and handstand pushups each, then 15 reps each and then 9 reps??

John, exactly.

21 DL
21 HSPU
15 DL
15 HSPU
9 DL
9 HSPU.

Get some!

#31 that's exactly how ya do it. Have fun!

Tim, for the APFT instead of taking the two day’s off try 1:00 min pu, su and something like 10 min slow run. Stretch really well afterwards.

39 yo male / 172 lbs

First time with Diane

5:59

Notes:

Subbed DL with 185lbs, all sets clean.
HSPUs broken sets, very limited ROM.

This was hard work! I can't imagine being able to do this as RX'd.

Travis W.:
contact customerservice@crossfit.com
I'll let them know, but since I don't know who "Travis W" is it'll be better if you make the contact as well.

As rx'd (apart from one phone call in the middle! Inconsiderate people!)

21.24

Hello All,
I have been added a lot of regular pushups to the WOD's as I have noticed that this particular exercise doesnt come up too often. I'v noticed that there is a lot of lifting, pulling and pressing. Dont get me wrong I love all the exercises, just wondering why there arent too many pushups.

Tim #24
If you can easily score 300 on your APFT, I wouldn't skip a WOD and rest for the APFT. I hate when a APFT tries to interfere with a much more beneficial WOD! If you struggle w/ one of the APFT events, maybe take it easy on whatever part of the WOD affects that event. Otherwise do the WOD's, then smoke the APFT, and tell everyone the APFT is a waste of time.

29/185

As Rx'd - 7:33

#28 Evan - Find a Smith machine and do highly elevated pushups. Over the course of several months you can increase the elevation and eventually do real HSPUs.
Another way is to sub whatever you can do for 21 reps of a push press. It's not neurologically quite the same, but it's close enough.

Upped the DL weight to 265 today - more painful than I thought it would be. Oh well. 10:55

bw 149#
12:05
DL's with 185#

4:13 - 225# beltless trap bar deadlifts, nose to carpet HSPUs. Bwt 114#

#29 Jay M
How about the carry over effect of high intensity interval work (anaerobic) on aerobic capacity? There are a few research studies out there about that (one published in December), and it is definitely CrossFit related.

280#'s/43 yom

Scaled to 315# DL, subbed asst HSPU

8:14 PR by 21 seconds

Evan #28: I'm 280# and I go to the club, commandeer the Smith Machine, put the bar chest high, place my hands on the ground, hook my toes on the bar and walk my hands back to position. When I started I set the bar lower and left my hands more in front (stay tight through the middle, however). Here's another tip: keep your eyes open all of the time, even when you're trying to squeeze out that last rep. Otherwise you end up breaking some of the tiny capillaries in the skin around your eyes. I have also done piked push ups by putting my feet on a 45# plate or two and bending over at the waist to put my hands on the ground (keep your legs straight). The benefit? The Weiderites at the gym stare and wonder just what in the hell you are doing. None of them ask to work in with you, either.

14:13, as rx'd. Still doing HSPU's with toes on wall. First time doing this with the rx'd weight, I've always scaled it before.

29:27
Hard on the Back

Modified due to poor deadlift technique.

10 Rounds 200 meter row, HSPU till failure (toes on wall)

PJ
Row- 6:02
HSPU- 109

Glenn
Row- 6:15
HSPU- 89

Vance
Row- 6:45
HSPU- 74

11:37 @ 185#

Kelly Moore #43...114lbs....AS RX'D!!...4:13

4:13!!

We are not worthy...

Scott #17
What's your CF Total score? If you want a met-con workout divide your CFT by 875 (weight adjusted for 155 from Kevin Rogers notes) if it's less than that, and then multiply 225 by this percentage. However, noting that you have done multiples at 225 in the past, consider doing this as Rx'd and set a standard for yourself. Remember to concentrate on form and safety, NOT speed on the DL's. And always remember that your competition is Scott yesterday, NOT Kelly Moore or AFT, etc. Good Luck.

Ordered the trifecta yesterday: Crossfit Journal, Starting Strength, and Enter The Zone.
I am really drinking the Kool Aid now.
Maybe by the end of the year I can attend a seminar.

I have been doing handstand holds against a wall as part of my warm up. i will be anxious to see if there has been any improvement in my HSPU. I was only able to do one before.
Enjoy! Deadlifts are a blast and so few people do them it is a shame.

Age 30 BW 183.5#

Diane: 16:28...two minutes worse than last time.

All sets broken, last 20 DL's w/ straps. Forearms were shot and didn't want to lose the intensity by stretching this any longer than it was already looking.

Need additional DL & Grip work.

30/m/6'8"/275

rx'd
6:10

Male / 40 y.o. / 6' / 185 lbs.

Scaled DLs to 135 lbs.
Couldn't do HSPU so did PUs with feet on bench

13 min.

BEN

29/173

RX'D

13:50

hspu with heels on wall

Howdy,
Yesterday's Work
{Power cleanx1 and Push Pressx2 (70kg; :30 interval)}x20.
Duration 9:40
Next, 2:20 after previous work, PCJ 80kgx1, 90kgx1, 95kgx1, 100kgx1, 105kgx1 (2:00 interval; then, PC 110kgx1x2.
Bdw. 84.6kgs...

2:40 as RX'd

PR by :08

7:09
subbed 65lb. DL
HSPU assisted on Smith Machine

first WOD in 2+ months. could have used more weight on DL

14:53
135# deadlifts
hspu balanced against wall

BW 175

4:19

HSPU against wall. Had to break up the 15 and 9 rep sets of HSPU.

Haven't got much equipment at my disposal. Tried single leg deadlifts with 45lbs DB but balancing really killed me - especially since this is at 6am and I've just woken up. Managed to do them though the time will be different due to unilateral.

THe handstand pushups are really hard! My first time doing them and I struggled to do more than 3 at a time. Thought my shoulders were strong...

33yom / 6'0" / 180lbs / CF#19

10rep CFWU x 3

Diane- 7:53 (first date)

Toes on 2nd smith hook. Thanks Kegger for the technique. I beat up my shins & ankles a bit. I think I'll use the squat pad next time to save the bruises. Powerful workout for such a short time. My warmup took 3 x as long. Lovin it!

49 yom.

Doing CF since mid Dec. Working out is fun again!! Thanks coach.

Scaled DLs to 205 and sub 65 lb shoulder press for HSPU (can't do those just yet). Did repeated max reps per set until finished a prescribed number of reps for that set. Example: on first round of DLs I did 11, 7, and then 3 and then moved onto shoulder presses, and so on until I finished everything. Lots of strange looks from people in the weight room.

Time 13:30

w/u: jump rope singles, one round of cfwu, worked on deadlift w/broom stick, 45 lb bar for several rounds of 10
subbed 175, used smith machine assist for hspu
mfbunch: 6:57
joeyd: 6:24
kbchick: subbed 65 (or 85?), also hspu smith machine assist: just under 6 (didn't get exact time)--great to have you aboard!

20M 138#
21-15-9 reps of:
135 pound Deadlift
Handstand push-ups
Time: 5:01

7:06

40M/5'8"/180

11:43
DL as rx'd
HSPU w/feet on couch back, bent waist

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

13:55 (4 minutes slower than last...something's wrong)

cfwu x 1

6:43

hspu were pretty shallow, I'm 10lbs heavier than the last time I did this too.

hspu assisted

3:43

+ 12 lb weight vest

9:33

225lb DL - 21(7x3);15(5x3);9(5,4)
HSPU against wall - unbroken

personal record

Subs: Assisted HSPU's

7:35

wu: 3x3 +10# pullups & dips
Diane 21-15-9 reps of 135# DL @ 50% of 1RM (16/5,10/5,9) and HSPU -40# in 11:57, slower & less # than before

Did this one on Saturday with Greenberry farm. Sub'd 110# barbell for HSPU

Alex: 4:58
Will: 5:06
Doug: 6:10

Modified CFWU x 3 (15 of front or overhead squats w/ broomstick, sit ups, jumping pullups, and 7 burpees, broomstick shoulder stretch)
one legged squat 10 x 2

WOD-
21-15-7 reps
125 lb deadlift (7,7,7,-7,8-3,3,3)
HSPU assisted on smith machine feet at hip heigth

Time- 11:10

Last time I did 115 lb deadlift and HSPU at same heigth in 9:27. I tried a higher heigth today but my back said N-O! from the Fifties the other day. Next time do not increase weight just try and go quicker without breaks.

Kate

CFWx 2
HSPUs w/ heels on wall, DL's w/ 225
time 15:28
I could blaze thru the DL unbroken and w/ good form, but I freakin suck at HSPUs! Did the first 7, then the rest were broken into sets of 3s and 2s. At least I know what I'm weak at.

I am not going to be able to do the deadlifts today so what will be a good sub. I couldent find anything in the FAQ.

23/5'9"/183
couldn't finish because of time constraints.
225# deadlift 115# military press
21dl(7/7/7) + 21mp(8/8/5) + 15dl(8/7)

approx what % of your bodyweight should you be able to shoulder press before you can expect to be able to do an hspu? I'm assuming more than 100% of your bodyweight...

whoops!
I just noticed my rep count. That is supposed to read 21-15-9 reps.

Kate

42yo/m/5'6"/165

DL as rx'd
HSPU assisted w/ smith machine

13:55

12:02 - 225 lb DL; self-assisted hspu

hey all-new to the program-i read the "what is fitness" paper; on page nine it states "generally we have found that three days on and one day off allows for max sustainability at max intensities"
how would one schedule in the lifts,cardio,gymnastics,etc using this timetable?
currently i'm working three days/wk of oly lifts, and two or three days of climbing,rowing,swimming,etc.
anyone care to illuminate?thanks

bw=204
as rx'd 13:34

CFU
Deadlifts as RX'd
HSPU assisted with feet on bar
6:22

bw: 180

CFWU
Deadlifts - 185 lbs, broken sets (7 and 8)
Handstand pushups - broken sets (7 and 8)

25:25

will do better next time.

I've noticed several people that can do HSPUs but say they can't press more than their body weight. I can't do HSPUs and definitely can't press my body weight, so I was wondering about people's theories as to why people can do HSPUs without being able to press their body weight (those stories are encouraging to me). Thanks.

34yom/213#/6'6"

185# DL's & 85# strict Presses

19:38

Still getting no sleep because of a beautiful brand new baby.. Really struggle with shoulder stuff after a long layoff (pre-CrossFit, suspected impingement, orthopaedist hell, etc.). DL's felt good, although Cardio capacity remains the limiting factor.

11:39 Better on the HSPU than usual.

Bwt: 135

Subbed 185 for deadlift because I tweaked my back last week. Felt pretty good though.

3:11

155#
top of head to floor hspu(best one's yet!)
14:35

Kelly Moore, would love to see you in action. Amazing!

WU
8:00 min WU
135# DL x10
135# DL x10
olybar SP x10
olybar SP x10
WOD
185# DL
assisted HSPU in S rack
4:53

6:49
165#
(1 pad needed on HSPU)

m/28yo/195#/6'2"

as rx'd 9:49

Thanks for the help on the idea Josh L #44. I think I remember that article in December. I think I'll use that.

PREVIOUS:

061027: 18:37
061117: 10:38

TODAY: 9:56 (PR)

BW165
Deadlift-100#

14:53

As Rx'd
Time: 9:54

6:36 (very bad)

49yom; 230#; 5'11"

Second time around with Diane

225 deadlift (last time with 185#)
55# Db press (50# Db

approx. 20 min with a lot of breaks

erk #83 the WOD will generally take care of all those things. You can supplement with skill work prior to the workout or any number of substitutions, but the posted WOD is usually more than most can handle.

Diane @ 12:45
BW 165
HSPU's assisted with a foot through ring

bwt 190 38 yo
as rx'd 3:41 nose to floor, pr by :53 sec.

"Diane"

Bwt:177

21-15-9 reps of:
225 pound Deadlift (after first round, decreased weight to 205, then 185, in order to get to get in before work)
Handstand push-ups: (subbed DB presses of 45#, decreased to 40# after 1st round, same reason)

Time: real long, about 1/2 hour due to going real slow with 225. This was too big a jump; last time I used 195, and bad hip and concerns about form kept me to basically singles on the 225. Last time I used 35# on the presses, so that was good.

33/194
20:38
HSPU against wall

Took my 2 NCOs through their #3 Crossfit. They did the bar (45lbs) and were tired. I worked on form and rather they develop good form than get hurt now or later. One tried HSPU and got one set spotted for x8 -- not bad at all

All: CFWU
Me: 33yom/178#s/68"
DL 135x21 -- HSPU with spotter on ankles- 9
DL 185x15 -- HSPU 9
DL 205x9 -- HSPU 9

Is going up in weight a good idea or should I shoot for all sets at the same weight? I was not comfortable doing DL 205x21 -- or am I a wuss?

28/M/185
CFWUx3

6:21
Subbed 135 for 225; I'm just not that strong. But that is up from 115 for the last Diane. HSPUs were against the wall, wobbly, and, at best, halway down.

bw 182
rx'd 5:30
self assisted hspu in weight rack all nose to floor

35/M/215#
CFWU
21-15-9
245# DL
HSPU assisted with toes on power-rack cross-bar
(better than last time)
8:06

3x5 work sets of shoulder press
115#,120#,120# strict form

QUESTION about Diane and others...
How should we scale these UP? As a percent of 1RM?
I know ..I know.. I should worry more about completing HSPU rather than lifting more on the DL...
Doc

#45 - "Wiederites" - Ha! Gotta use that one sometime!

14:21

DL - 175x9 / 155x36

8:37 as rx'd
BW 220

HSPU killed me...

10:40 as rx'd

21 yo/M/160#

#91

Sue, are you close to Wisconsin? Catherine Imes has had the pleasure of counting Diane reps for me in the past; if you are in the area stop by!

Trap bar DLs

2:57

11 seconds slower than last time (which was a PR)

Followed with 10 max pull-ups WOD...second time I've paired those...what a coincidence!

does anyone use belts anymore? i never see any in the pics.....

11:48pr previous best 12:05
did 5k row as warmup 20:25pr

Modified CFWU x 2
10 x air squat
10 x back-extension
10 x incline sit-up

"Diane"

21-15-9 reps of:
155 pound Deadlift
Handstand push-ups (to 10" platform)

Total time = 15:38

First set of 21 HSPU's were to a 12" platform, so no PR for me today :(

Diane

sub'd 205lb x 28 reps
sub'd 185lb x 16 reps
(weak grip, I hate to admit)

14:52

next time use 195lb

Tim: 4:53 (huge PR)

Did some of the HSPUs assisted some not. Need to progress to doing them all unassisted, but my serratus needs to regenerate fully before I can do this many HSPUs without popping off my scapula. Still very, very happy about hitting this goal

37 BW 190 --Syracuse NY
As Rx'd: 5:50 (2nd best time...but way off from PR)

Garth #105
If 21 reps of 135 is "easy", go up. If your lifts get ugly at a higher weight, determine what your weak points are and address them accordingly. Bottom line- you should be tired, breathing hard, and sucking wind. Lighter weight will allow you to keep perfect technique, but you are training for the situation when you might have to lift something REALLY heavy, so be prepared.

DL#175 hspu are horrible.. just can't get to the floor!!! 15:30

...and I missed a rep

Hand stand pushups are my weakest link. I can do a standing shoulder press of nearly 200lbs, but I still need assistance with the HSPU. I'm basically hooking my toes on something and trying to work my way up to unassisted. Guess it's just a process. I'll get there by June!

41 yom 173lbs 6'1"
1st time for "Diane"
DL as RX'd (broken into 3 reps)HSPU modified touching head to 1 blue, 1 green plate stacked - also broken 5-4-3-2-1s at end
difficult

CFWUx2 with ring dips

11:36, 155# DL & assisted HSPU

broke the first set into two sets of 10 and 11

everything else as Rx'd.

17:40

my lower back would like to have a few words with Diane...

3:46 as rx'd at CF Marina...big thanks to Steve HB and his lovely partner Denise for their outstanding coaching and welcoming attitude at their facility...what a b-day present
bwt - 164, 33 years of age today

+
5 rds of;
200 m run
21 GHD sit ups
7:51
+
as many rds in 7 min;
15 ohs - weighted PVC
9 knees to elbows
9 rds

9:19 with mod's
115 lb dead lift, 50 lb shoulder press (no hips)
thanks to Denise for the spots and coaching from CF Marina..

+
5 rds for time;
200 m run
modified GHD sit up
9:50

age 17 bw 165

225# deadlifts
hspu's done to 2 25# plates

10:15

Sub 205lb for 225 lb
All deadlift sets broken. Max 8 reps on 1st. Handgrip is the limiting factor toward the end.
60lb shoulder press sub for HSPUs. My neck is out since last night. Push up the shoulder press weights next time to 70/80 lb. Keep the 205lb deadlift next time and work on lower back form and grip strength.

CFWUx3, incl. 10 double-unders/round--I think I might start adding these every time, and maybe some k to e as well...my weak spots on the filthy fifty

BW 128

115# DL, HSPU assisted w/ 1 leg on bar, head to ground
8:58, compare to 8:44 with 95# in november...

6.54 .Deads with all the weight I own- 120lbs. HSPU with feet against door .Second round lower than others, go figure???

age 36 BW 145
subbed 175lb dl since workout is for 175 "fit" man (bw X 1.25)
had to run up and down a flight of stairs between dl and hspu
8 min total with continuous clock.

Hello. I've been doing CF for about three months and haven't ever posted. I just wanted to say that the actors in the upcoming movie 300 appear to be using this awesome form of conditioning to get in shape for their roles as Spartans. Pretty Cool.

#29-
How about the "Principle of Overload": to achieve the desired training improvements or effect, the relevant body system must be overloaded beyond its normal level or present capacities. When the body is stressed in this manner, it responds then by adapting so that its capacity increases. The physiological changes that occur in the body as a result of overlaod are referred to as the 'training effect.' A training effect will occur if the exercise is sufficient and appropriate in frequency, intensity, duration and mode of exercise. Fitness programs that lack overload and/or variation will serve to maintain, but not improve, one's existing fitness level.

Here's why I think that applies to CF (and I'm still a CF beginner of 8 weeks, but have fallen in love and this is why I believe in it):
a) if you read the message boards, you can clearly see each day the CF experts and champions (Kelly, et al) who have excelled and their bodies have adapted to it because of "overload" and CF does not "maintain" your fitness levels -- it puts them in a box, then blows it to kingdom come, and on the other end, you are faster, stronger and in the best shape of your life.
b) CF continually pushes your body to its maximum efforts, and just when you think you can't do it, you can -- see any MURPH WOD, for example
c) it exposes every weakness you have and forces you to make them better; on the same note, it shows you where you are strongest and makes it stronger

Any topic you pick, you have months and months of WOD comments that can serve as backup/survey opinions/etc., so you are set! (Hope that all makes sense - it makes sense in my head...)

Haven't had a chance to meet Diane yet -- shoulders are so weak, so HSPU are hard!! And, being the only girl in a gym full of guys lifting weights, I have the fair share of Wiederites (that's the best term ever!)

Catching up. 5K 28:54. First time EVER under 30:00
I still hate running, but at least I don't stink quite so much now! Note, for those wondering about the general benefits of CF, although this is not a terribly great 5K time, my previous PR was 33:00, and I never, I mean NEVER run unless Coach says I have to.

Dr. Swing #108 and others asking about scaling: check out my post #50 re: using the CFT to scale WOD's like Diane. You can scale both ways, up and down.

Will see Diane tomorrow after work.

165# dl's, ~50% rom hspu's

14:27

8:15
subs.
155 lb deadlift
shoulder press w/ 25 lb dumbells.

36/f/5'5"/145lbs

haven't done a handstand for 30 years so after two failed attempts (felt like I ripped my hamstring right off my butt) moved on to shoulder presses.

8:59, As rx'd. 58 sec faster than last time.

Did 1/3 cfwu, than another to cool down. Also worked on split jerks with the bar and OHS form with the bar.

Glad thats over my frikkin' HSPU suck , ik gave it my all but i have to practise those.

deadlift 200 lbs ( that's all i have at the moment )

HSPU ( against the wall alle 3 sets broken but finished)

time 8 min 36

first time "diane"

these ladies are killing me

As rx'd:
Last time- 6:45
This time- 6:22

A little better. I was hoping to get closer to 5:00 this time.

7:36 with #105 for DLs. Still less than prescribed for my bodyweight (bw=126).

In reference to #45 and #109: "Weiderites"

http://en.wikipedia.org/wiki/Joe_Weider

I saw the term and had to know what it meant. But instead of being that guy that asks a question without any attempt at research I went to seek it out for myself. Turns out that the Crossfit website's search function does in fact work. Some of the questions posted lately had me wondering.

Tom (# 87,)
Don't know if anyone addressed your question or not: my theory behind why someone can do a good hand stand push up and not be able to press their own bodyweight is that the press takes you from below chin to full lockout. The hpsu rom starts from top of the head to full lockout-essentially about half the range of motion. That said, most of us do them supported. I can't speak for the difficulty of a true, unsupported hspu, but I would imagine them to be much more difficult. Another test to the theory is to add some support below the push up (e.g. two 12 inch plyoboxes spaced far enough apart to accomodate the head at the bottom of the movement), then do the hspu. You'll find that version infinitely more difficult.

CFWU
"Diane" w/135lb and assisted HSPU
6 and change. Legs/lower back very weak. Focusing on form/never done DLs before.
Need seminar.

M/26/180
CFWUx3
WOD as Rx'd: Diane
15.37

Thanks mfbunch, that makes a lot of sense. I'm excited to start working on HSPUs, I've only done them once and that was assisted with toes on a bar. One benefit of crossfit is seeing all these amazing success stories. If you'd told me pre-crossfit to start working up to doing HSPUs I wouldn't have thought it possible, but the CF community has kind of instilled me with this new optimism and faith in hard work + time = success.

4:08

Subbed feet on smith machine bar 4th rung for HSPU

10:21 as rx'd

as rx'd 16:53m

21-5.4m
15-12.37m
9-4.15m

male 41, bwt:210
"DIANE"
Assisted HSPU on smith machine
7:28

For those newb's:
Kelly Moore is not a person, she is a unit of measure. This unit is currently pending before the International Weights and Measures Standards Governing Body. (The definition was previously posted on another day's comments by someone else, so I am stealing somebody else's thunder.)

Thus, today I managed a workout in roughly 2.1 KM's. Not bad for me. I believe I have even, on a few workouts, posted 1 and change KM's. ;-)

Diane, you looked so soft and nice when I saw you, I did not know that you had the heart of a lion.

Me: 40yo/M/5'10"/195#

CFWU + HSPU & Bergener WU 10 reps

Diane: First date 23:50 with a conversation in the middle with a guy who had a hat on from my unit.

Dead lift: 205lbs
HSPU with assistance

I started with 225lbs on the dead lift, and changed after 5 reps to 205lbs. 225lbs was causing a lot of pressure right on the small of my back (?) and I changed the weight.

I finally figured out what to do with a SMITH MACHINE. You can use it for HSPU to hold your feet. Place the bar at or near the top and hook your feet on it. As you get better, lower the bar so it hits your thighs and do HSPUs. Keep getting the bar lower and lower until you don't need the bar any more. Works great.

Have Fun, Train Hard,

Billy

deadlift 185lbs 20:49 Those Handstand pushups were tough

deadlift 185lbs 20:49 Those Handstand pushups were tough

11:25

Yes, last time I was visiting Kelly in Madison, I got to see her do Diane...It was something.

CI

9:51

135 dl x 35,25,15

Shoulder press 65x35
45x25
45x15

no hdspu yet

11:05 as rx

Tim #24- Despite what some think, I would take the day prior off. Though it may be easy to get a 300 on the AFPT, you definately wan't to approach it w/fresh legs. That's how I do my tests. I'll do the WOD in the evening or right after the PT test. Just a thought.

8:16
I did the deadlift at 225 but I hooked over my feet over the incline ench bar. I could have done a steeper incline for my presses but I will have to improvise next time.
Felt like the bar was going to rip my hands to pieces.

thanks murph

Diane: 7:48 w/ 135 DL
I am playing catch up, did CFT on Monday and Filthy 50 yesterday. My lower back was sore before Diane, now I'm wondering how smart that was. On a better note, HSPUs against a wall, but actually managed a couple of reps unsupported. Felt very cool(I can't press my BW either, in reference to all of the above discussion).
Went for a quick mile run after WOD, then came back and played with handstands for a while.

70kg DL
HSPU's as rx'd(first time)

11:35

BW 66kg

30 yo 6-2 @ 182

Working on Deadlifts and presses.

5 x 5 @ 135#
5 x 5 @ 105#

7.40 as rx'd

28 M 193# 6'0"

Any dead lift tips? I can front/back squat 225 all day with no issues and in high school I could DL 415 with no issues. However, after not DL'ing for a couple years anything over 225 my lower back says #$%! no. On the first 21 I did 15 solid DL's feeling good. Went back to finish the last 6 and my lower back had other ideas. On the subsequent sets I had to drop down to 135 then 155 to get the reps in. No issues on HSP's. Need some help with this. It comes up every time we DL.

Thanks Anyone.

I felt very tired today and was a bit disappointed with my performance.(#165). Then I looked at my first score from 040906 and realised I'd better cut myself some slack. Babysteps.

From 040906:
"Sub'd 50kg DL, and HSPU's 15cm short of touching floor. (First time doing them without feet supported)

10:54

BW 67kg"

Thanks CF!

37 / M / 185

185# DL - 15 + 6
21 HSPU

205# DL - 9 + 6
15 HSPU

225# DL - 6 + 3
9 HSPU

Not to bad...next time try 225# DL's

Time: 7:34

35/M/193

CFWU X 3
185lb deadlift
HSPU with feet on a bar
21-15-9

8:26

7:47

95# DL sub
HSPU smith sub

As Rx'd:
5:08
Deads: first and last sets unbroken, second 10,5.
HSPU: all sets unbroken.
Lost a little time tightening collars between sets.
Will break 5 min next time.

sub: pushups from 18" box
13:55

M/24/153#

CFWU w/ 3min. skipping

1st round: 165# DL's
2nd and 3rd rounds: 135# DL's
All HSPU's assisted

Approx. 32 min. (working out with a friend in a busy gym; took time)

cfwux3rds 15reps of squats,dips,pushups,backext, situps, 5,6,7reps of dhpu's

wod as rx'd
225 lb deadlift all sets unbroken
hspu's to 2 25 plates stacked on top of each other

time: 12:31
time slower but hspu's lower.

12:18 as rx'd
about 8 seconds faster than last time however this time I was at the Y gym and had a lot farther to travel to a wall for the hspu.
DL much better since I paced them better. consistent hspu my nemesis today.

M/41/170

Scaled DL to 185, broken.

HSPU 18/3, 15, 9

Time: 8:25

43/175
As rx'ed: 6:06, 10 seconds off my best. Deadlifts were unbroken and felt good, HSPU I struggled on but got 21 in a row the first round and had full ROM.

All deadlifts were from complete stop. No touch and goes. Trying to work on my deadlift form.
16:50 225# DL HSPU against wall.
5:30 slower than last time doing touch and goes.

as Rx'ed 21:52
don't know how some of you do this in 3-5 min but maybe I'll get there some day

10:56. HSPUs killed my time. DL's unbroken.

Tim #24 - Depending upon how "in shape" you are and how CF workouts make you feel, you can go right into the PFT without rest. I did this back in August. Showed up to inspect a Marine reserve unit and they were doing a PFT. Needed to get one in, so I jumped in and did it having worked out the previous three days. Got my best time on the run and overall best time in 20 years!

Semper Fi!

after a week layoff its back to crossfit since my schedule of interning 3 days a week, coaching wrestling (in 2 weeks), going to grad school full time and working isn't going to allow much jiu-jitsu time, looks like crossfit will be my new religion :)

M/26/150lbs

round 1: 135lb deadlift 21 reps assisted HSPU 21
round 2: 135lb deadlift 10 - 5 assisted HSPU 21
round 3: 135lb deadlift 9 assisted HSPU 9

total time 7:55

Executed the Diane WoD, but did not track the time.
-DLs were at 135, 185, and 225lbs.
-Assisted HSPUs.

oh those instructional videos that have been posted as of late on the WOD are awesome keep'em comin!

Kelly,
I will email you. We are here in Rockford, IL. Very close to you!:) Would love to meet you. I actually did see the video of you and Greg A. doing Fran... wow!

7.15 as prescribed.
a good 2 minutes outside my last effort in November which was a PB by a long way. Considering that the last 2 months have been dominated by decorating and fitting out Crossfit Manchester rather than consistently training I'm not too disappointed. Been back training properly for about 3 weeks now.

bwt 178 40 yoa
as rx'd 4:40

4:46
135# DL

8:30
:07 faster

subbed toes on top rack of smith machine for HSPU

M 180lbs 23yrs

6.12 as rx'd

love this one.

70kg deadlift, 30kg press : 13min 15 sec.

This workout reminded me why I do crossfit. Thanks Coach !

BRANDY:female
BWT:192
did not time my self
21 Deedlifts 45 21 used the assisted pullup by push down on the knee rest weight @ 90
15:65, 15:80
9:85, 9:70

last time
061117

sub assisted HSPU - ankles hooked to fourth rung

7:56

this time
070124

sub assisted HSPU

10:51

sub 205 # dead lifts

8:06 165lb/male

32:41 hspu hooked toes chin high bar hands directly under

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3 subbed 7 ring dips each round.
First round did 18 consecutive pull ups – PR.
Deadlift 45lbs x 10, 95lbs x 5

"Diane"
21-15-9 reps of:
135 pound Deadlift: 7,7,5,2 – 7,4,4 – 4,3,2
Handstand push-ups: 3,3,3,3,31,3,2 – 7,5,3,1 – 9
Time: 27:28

Range of motion is gradually getting deeper on HSPUs.
Compared to 061026: 115lbs deadlifts and did not complete all HSPU reps 24:19

225# is just about my 1rm. so i scaled it down as little as possible. i only lowered the weight when my grip would start to fail.

1st round: 10dl=205, 11dl=195
2nd round: 7dl=195, 8dl=185
3rd round: 9dl=185 switch grip..one hand under one over.

time 34 minutes even.

should i scale it down more to get a better time or just keep going for the heavier weights and take my time?

7 months prego
Subbed 25 lb dumbell sumo deadlifts, 20 lb shoulder press.
7:24

39 male - 5'8" 195
13:38
subbed 185 on the dead lift
and did assisted HSPU

I have a confession to make: I'm not real comfortable with even attempting a handstand. How do you guys recommend even trying it?

I do the push ups with feet elevated, but last night I wanted to see if I could even do a handstand push up.

Advice?

7:57, HSPU's with feet resting on bar. "Weiderites", I love it...

17:18 with 309 lb. DL and HSPU's from parallettes
Kelly Moore, inspiring again!

passed on this today to protect the back - did filthy fifty

4:45 as RX'd.

Neil(49)& Ellie(52)

Neil 225 DL 8.03 First ever Diane HSPUs were very hard.
Ellie 125 DL 5.25

44
195

11:14

Happy B-day Fitz!

61, BWT 282.5- I love Deadlifts--it's one of my stronger lifts and I'm not as spastic as on the Oly lifts. Had a little trouble with the HSPU for some reason--more difficult than usual to get ROM; feet on the wall. Drove some firefighter nuts--he kept looking at me and shaking his head. What fun! 11:30

M/47/180#

short warm up

* 225# DL
* HSPU with some leg assist with toes on ledge @ 5' level

13:26

Grip was my concern toward the end...

as rx'd
hspu with spotter
7:05

all HSPU done with aid of smith machine

MajA as RXd 10:40
SSgtA DL 135x21, 135x15, 115x5 HSPU as RXd 9:34
SSgtL DL 135x21, 135x15, 115x9 HSPU as Rxd 9:18

We love how much this sucks

BW=152#. Beat the crap out of my last time. Used 195# and did deeper HSPUs. 8:56.

Tariq

Subbed 135lb deadlifts
and 35lb dumbbell shoulder presses for HSPU
8:08

Subbed 105lb deadlifts
and 25lb dumbbell shoulder presses for HSPU
10:45

Happy Birthday OPT!

Bingo- Good job on your run time PR.

Very Inspiring times being posted, you all did great!

L- WU 50 jumprope singles
21-15-9 reps
45 lb bar deadlift (form good!)
HSPU assisted with feet on waist heigth bar
Time- 4:36

N- WU x 2(modified same as I did above)
21-15-9 reps
45 lb bar deadlift (form pretty good)
HSPU assisted with feet on waist heigth bar
Time- 7:17

N did her first unassisted handstand today!

Kate

135# deads, 14:45

As written... 6:47

sub 135 lbs for DL and HSPUs on top bar of smith machine

6:34

Had to modify the HSPU's and hook my feet onto the smith machine bar for stability.

25/m/205 lbs.

Right around 7:30. My first try at this workout.

wow some amazing times today! nice work crossfitters!

28/F/105lbs

5:44
105# DL

15:13
175 lb. elevated (4") snatch-grip deadlifts

As rx'ed 7:07, completely obliterating my old best of 8:02. HSPU's still horribly broken, all deads unbroken but slooow at times. I'm tweaked on coffee so that may have helped for the intensity I needed, but not with the strength and endurance. I'm a happy little boy today.

Oh yeah, hippy-I mean, happy B'day, old man!!

MAN it feels great making this transition from powerlifting only, to crossfit. ( please note sarcasm)
Todays deadlift HSPU was a killer for me. Deadlifts went ahead with a good amount of burn in the arms. HSPU are the real truth teller for me. I need work on those. 21 went non-stop toes on wall. 15 was broken up into 3 sets of 5 and the 9 I had to do 1 at a time
total time 35:00
Now I have set the bar.

8:21 as rx'd

then weighted pull-ups: 45-70-90-100-90-100-90-45x8-20x0

49/195

185lb DLs, HSPU as Rx'd
8:14

23/216 (13%)

3rd week of crossfit-7:07.

Felt good

bwt ~114
185# trap bar deads, ring dips to keep shoulder in the game.
10:30; 3 min slower than last time. Tired of always getting worse... ;^(

DL: 205lbs
45lb dumbells shoulder press

8:30

CFWU x3
Burgenger WU

DL#115, push ups with feet elevated on bench
time= 5:46
I like the smith machine idea for HSPU, but as soon as I leave the weights, someone usually moves my stuff. So...just did the feet elevated and will practice at home.
Got mad I could not do them (HSPU) so then did
10 rounds of row 250 m, 20 push ups time= 21:00. Figured I get in some push ups :)
Erin

Deadlifts as rx'd
HSPU were a no-go. I succeeded in getting on my head, but no pushups were happening.
subbed 80lb db shoulder presses.

I'm going to have to work on graduated HSPU's; I'm still very shoddy on all the gymnastic aspects of CF....

CFWU
+
"Diane"

21-15-9
225 dl
hspu
did,nt realize i was to time it! oh well
next time...

As Rx'ed with toes on garage door.

8:38

15:28

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

23/m bwt 150, 5'8"

as Rx'd 15:10

13:45

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

sub'd HSPU w/ body weight bench press

10/26/06 time 17:34

1/24/07 time 18:19

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

8:47 (oh mama) vs
9:13 on 11/17/06
10:28 on 10/26/06
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 130, hr max 170. i think good warm up helped w/ wod.

CFWU x3
5:34

as rx'd 10:10

180#/36

Sub'd 205# deadlift and angled feet (about 120 degrees) for hspu

5:26

Ended up feeling more like Dinny, Diane's little sister, due to subbing. Will push a bit harder next time.

"Fat Diane"

275# DL
HSPU to 2" target

29:00

18 185
9:17
subbed handstand holds instead of hspu's
did :45,:30,:15

225# DL as Rx'd
Unable to due HSPU, so I did handstands and held them for 21 sec, 15 sec, 9 sec.

Time- 8:50

Dan

16:09
deadlifts as required unbroken
32 total HSPU (12,12,8) Need to work on those.

8:45

sub'd 80lb overhead press instead of hspu...slightly torn muscle in left arm prevented from doing much else.

6'0" 215 29yo
As Rx'd 20:09

figured out midway through struggling through my second badly broken set of HSPU's on the smith machine that using one leg straight up and the other bent to assist works remarkably well. Deads felt great

J: 8:15 As Rx'd. Still developing the HSPU. All Full ROM, just really broken. 16 straight on 1st set, then 3s, 2s and 1s for rest.
N still not feeling well

Diane
38yo/155#
Subbed 200# DLs, and Strict 65# bar presses
13Minutes

"Diane"
M/43/#248
7:40
Sub: Smith machine for HSPU
reduced DL to #135 form is finally kicking in next time wil do at #225.

got 21, 21, 8, then had to stop to rest my grip, and started to get the light headedness. then pukie called and said if i didn't stop, he was gonna pay me a visit, then my hands started to go a smidgeon num. i called it a night, and made some chili.

Diane
M/21/230
3:52
Did 225 deadlift to floor and subbed Handstand push up for Bulldog push ups (bent at the hips, butt in the air and forehead to diamond in hands)

bw: 185

As rx'd: 7:11

bw: 201 age 37 warm up: 15:00 of jump rope

16:47

26/6'6"/180 lb
CFWUx3 (subbed knees to elbows for sit-ups and ring dips for dips)

Diane - 8:57 (185 lb DL and assisted HSPU)

Diane as Rx'ed
13:00

Flew through the DL's (16/9, 9/6, 9)
Horrible on HSPUs they took forever

Mike Donnelly

45/160

200 lb dl
hspu- toes on wall

15.03

6'1"/m/201#
CFWU (ten straight dips PR)
15:21
225 (stages),185 (8,7) ,185 (9)
assisted HSPU's

32 f 150lb
8:52 - 135lb dead lift & HSPU feet up on a bar.

scaled WOD: 50% with scaled weight
11-8-5
deadlift: 135
hspu: bwt self spotted with heels over bar

did WOD immediately after command PT:
2:00 at each station for 40 minutes w/ no breaks
4 sec push ups
reverse elevated lunges
run
long jump & 5 squats
90 degree jump turns
crossover pushups
box jumps
shuffle run
jackknives(ft on ball pull knees in)
back to back medicine ball pass

4:56 as Rx'd

45 seconds slower than last time, but working on ever deeper range of motion for hspu.

26/194

CFWU

225lbs
-10, 6, 5
-8, 7
-5, 4

sub 95lb strict press full ROM
-10, 6, 5
-8, 7
-9

20:20 total...looks like i got some catching up to do with most of you!

m 34 bw 167

as rx:

October 2006: 17:03 minutes

January 2007: 12:28 minutes.

Very happy with the progress :0)

Sub 10 coming up....

Male / 48 yrs / 172lbs / 5'10"

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups: Substituted Push Press 75 lbs.

Time: 17:30

8:37
squat-rack assisted HSPU's

I love this workout and had a disappointing day.

Last time, I had to drop to 185# due to a back injury. Today, I couldn't even do 135# without pain. No good.

Subbed in PVC pipe OHS for DL just to do something.

10:30

Subbed push ups with knees on one of those big pilates ball things (what do you call those?).

Then did about 5-10 minutes of handstands against the wall with sets of 5 little mini handstand pushups. I have a long way to go to be able to do hspu as rx'd for this WOD.

M/30/200

185 # DL
95# Standing Shoulder Press

21-15-9 ~14:20

Ben: 8:19, heels on squat rack

bwt 243 / age 46

225 dl
hspu: sub toes on smith machine; chest high

6:08

55 y.o. 152 5'10"
I cannnot do Dianne. In November I did the Dead lifts with 175 lbs and wrenched my back severly secondary to lousy form. Instead I substituted 90lb cleans for the DeadLifts. The Handstand Pushups was down to 6" from the floor. that's as far down as I can get and still push myself back up. 14:17

modified:15:30
(21)205lb, 60lb press
(15)135lb,40lb press
(9) " "

13:12 with a bathroom break in the middle. Now I know some of the benefits of working out in the morning. There's nothing in your system when you start to really tighten up your core area with some intra abdominal pressure. I think this is one of the fastest times I've posted for Diane, I'm still not doing full hspu, I pike off of my work bench. It's a little higher than my belly button so I'm fairly straight up and down from shoulders to waist, the bent at the hips and knees.

age 40
bwt 216#
time with assisted HSPU: 5:22.

22/M/6'0"/165#

As Rx-ed:
15:58

I'm looking forward to smashing this time next go-around!

11:10. I suck in general had to put my feet on a bar because I lost all the strength I had developed due to not working out for the better part of a month.

--"Diane"

subs: 160lbs DL
assited HSPU

24:29--

31/ 185

about 22 minutes. I couldn't do any after #10 in the 2nd set. I switched to 40# dumbbells. Deadlifts went well. Afterwards made myself run 1 and a half miles. The prt is coming up so I need to start adding some mileage. Last time I did this wod under 11 I think. hmmmm.

200lbs deadlift, HSPUs done against wall.
Time: 8:53

Better than last recorded attempt by 4 minutes, and with 20lbs more on the deadlift. I guess I'm getting better, huh?

135 pds. legs are still burnt!
mod. push ups X's 3 63, 45, 27

8:35

8:00 almost 2 min slower than last time not sure why, pukie came knockin' at my door this time.

BW: 173lbs Age: 27

As rx'd: 7:34

Almost busted my head on the last set of handstand pushups...pukie was lurking...!

4:00 as rx'd

pr by :20

Age: 23
BW: 185

Modified Deadlift weight to 185 lbs.
Time: 9:54

M 27 5'5 160 lbs

WOD as RX'd

Deadlift 225 lbs 7,7,7 (21)
HSPU 7,7,7 (21)
DL 5,5,5 (15)
HSPU 5,5,5 (15)
DL 3,3,3 (9)
HSPU 7, 8 (15)

30:00 Minutes

Seeing the times posted in "comments" makes me wonder if I should scale the WOD down in order to make a similar time?? (around 10 minutes) I have a workout log at
http://www.crossfit.com/discus/messages/33054/33912.html
if anyone would like to advise. Thanks!

8:40
HSPUs with feet on smith machine

As rx'd

8:00

15:32

3 minute PR

But HSPU, not quite full range. My forehead was 1-2 inches from the ground.

m/39/195ish

11:54 DL @225 and sub'd HSPU with db presses @45.
Last time 14:16. DB presses turned into ugly push presses for the last 6 or 7.

Micah did DL with med ball (12lbs) and db presses with 6lb. TWICE at 15, 9, 6. Did both in 3:48. Time to move up. Isaia working on form with DL and 45" bb presses at 15, 9, 6 in 4:43.

ALRIGHT. GOT WEEK LEGS DID 135 NOT 225. WILL GET THERE. VERTICLE PUSHUPS WERE NICE CHANGE. WITHOUT BEING TOOOO DEAD.....9:25
M/ 165
23

Age 51/BW 240#
Deadlifts @ 225#, subbed 95# shoulder press for HSPUs 8:45

did deadlift at 135# (all unbroken, could up to ~185 next time)

HSPUs against wall - full ROM at start but got less as got near end of sets.

5:19 under good peer support (read head to head at firehall)

BWT 200
No HSPU just yet, subbed OHP

DL 225
OHP - 10, 135
11, 155
15, 145
9, 145
18:19

Last time

18:25
21-225DL 135 overhead press-7,7,7
15-205DL 115 OHP-7,8 reps
9-205DL 115 OHP

Real Progress, evenin if it's slow, WAHOO!

DL 135
overhead press 45
Took it easy in 20min

M / 245# / 44y

225 Deadlift
HSPU Legs on bar @ 45 degrees

time = 4:29

Rx'd @ 12:00.

CFWU + 15 push ups each set, pull ups @ 10
5 km run @ ~ 25:00
MU practice 2X5 reps
WU with DL 135 lbs X10, 185 X 5
Scaled to 185 lbs DL, Assisted HSPU’s
Sets broken - DL 10-8-3/ 7-5-3/ 9
HSPU: 14-7/ 15/ 9
Time: 14:05

21-15-9 reps of:
225, 135, 135 pound Deadlift
Handstand push-ups

15min 37sec

subbed 185# dead lift

9:39

180/34

7:35 w/ 185#

BW 210

Subbed shoulder press with 75 pound dumbbells instead of HSPUs

8:30

Way too slow. I think the shoulder press was a bad choice for a sub. Felt much harder than HSUPs.

Adc
4.42
100kg DL
HSPU 1/2 ROM against Wall

Alena
3.43
40kg DL
HSPU Pop Ups

Genious workout idea!
Deadlift 225lbs are succesfull: 5-5-5-6; 10-5; 9
But HSPUs are the great challenge, made it also self-assisted on the smith machine: 5-10-6, 15, 9
I think military press with kettlebells is helping in a great way!!!
Al together 22 min. It's a mystery for me how it will be possible to do this within 4 minutes...!
Lets have a look inone year...

subs: 95kg for DL's, HSPU's with feet on bar

11 minutes

10:30
205 lb deadlifts (wrist straps used after grip failure)
Assisted HSPU - feet on waist high platform, body piked

as rx'd

140/19

19 min.

first time strictly participating in crossfit WOD. looking forward to more.

As Rx-ed 13:49

All HSPU's top of head to floor (no pads or towels). Next time will work on forehead to floor.

Cheers, kempie

15:19

That's 1:25 faster than in November.

lil pipe
as rx'd 13:38
the stength is there to go a lot quicker on dl but back hurts too much
left my mark on the bar i used...

28:45

Deadlifts as Rx'd with broken sets

HSPU were painful. Managed 4 in a row to begin with, but was doing singles after the 10th rep with piles of rest in between.

Struggled on, but subbed dumbell press (2x17.5KG) for last 2 rounds in the end.

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(12) x3 - 12:16
Rest - 7:31

WOD - CFT(765) scaled, 21-15-9 of 185# deadlifts and Parallet HSPU (feet on waist high bar).

Round 1 - 3:08
Round 2 - 3:46
Round 3 - 2:14

Total - 9:08

I'm still using the tabata concept with these: split into sets of 3 w/ 10 seconds of rest. Deadlifts are "interesting" on a rocking ship. Now if only they'll put in a Cage and a GHD and move a rower into the weight room (the two are in the Spin Room, how cute is that?).

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

From November 17, 2006

Wt: 230 (22%)

WOD - BrandX Pack, Diane w/ 185# DL and 115# press

Total - 15:51

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

From Oct 26, 2006

BW: 230 (22%)

WOD - BrandX Pack: Diane with 135# Deadlift, 85# Press

Total - 8:19

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

From: 2006 Oct 16

BW: 240 (25%)

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

Total - 14:46

4:10

all sets of DLs were broken in to two, HSPUs unbroken

HSPUs still being done with feet hooked around bar at the top of the Smith machine

2 Mile Run 16:00
Then WOD
205 Deads/Inverted Push-Ups
10:33

26M/198#
subbed 185# sumo dl, hspu with feet on smith machine at chest height

7:48