UnderArmor. Sweet

Looking forward to this tomorrow! I'm still hurting from Wednesday's Annie and today's run/thrusters.

I love DL's!

Diane is one of my favorites. Can't wait for tomorrow.

Ok... this is probably a stupid question to anyone familiar with this site, but, on that layout of reps am I expected to get that on the 225 lb deadlifts? lil confused.... thanks

It's a nice b-day present for me.

Tone Tank,

Do 21 deadlifts before your do 21 handstand push-ups.
Do 21 handstand pushups before 15 deadlifts.

If you can't do 225lbs., do less. though the set of 21 or 15 or 9 does not have to be straight without rest. Just before you move on to the handstands then back to the deadlifts of the next smaller rep set.

Go as fast as you can.

3, 2, 1, GO!

Very new to CF, so a question in terms of substitutions. If unable to do handstand pushups, whats a suitable sub, I was thinking reg. pushups with feet on something as high as possible. Thoughts?

Bomp,
dumbbell shoulder press as heavy as you can safely lift

handstand push-ups with your feet against the wall is the standard.

Yea Tom, Nice!

A simple list compiled by some combat arms officers one late night in Afghanistan...They entititled them "Spartan Workout Rules." Most of you will be able to relate...

1) Lactic acid is the Spartan's friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.

2) The Spartan takes no breaks between exercises, unless it's to shove a non-Spartan out of the way.

3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.

4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.

5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in firing the production of testosterone (of which the Spartan has more
than the average man).

6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big
muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else
is vanity.

7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on
himself to balance the weight, not a machine. Second - look up the adjective "spartan" in the dictionary: "strict and austere." You
should be able to do a Spartan workout in a FOB.

8) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn't fear his workout, it isn't hard enough.

9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.

10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma's basement, a hotel room, or in a city park.

11) If the Spartan is not in pain during his workout, he is wrong.

12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for "girly pull-ups".

13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also
knows the importance of variety, and seeks out different techniques mixing up the above.

NIce list. I'm interested to see any additions and amendments as the day grows. Did my first 30 consecutive pullups today. New goal is 40. Wonder how that compares in the 200 pounder range. Train Hard and don't forget your concentration curls on your lunch break.

@Ludger
amen!

this one is gonna be a doozy... g'luck to everyone!

Ludger

Just curious what you mean by "girly pull-ups" cause I don't want to be mocked mercilessly.

Under Armour... fantastic.

Guys, what kind of UA are those shirts? The classic compression HeatGear shirts?

Oh, and #@%! for the HSPUs...

Great list.

Ludger,

I assume that because even in the military, 95% of the people that are in the gym are there to conduct spring break workouts that your rules are rarely followed and often abused.

You forgot one spart rule too...
14) Spartans, when bored, should rip of their cloaks and wrestle other men naked in order to prove their manliness to each other (not even slightly gay)

Just kidding really...not that I want anybody to follow these rules, honestly. If everyone in the gym was doing crossfit, we would need about 60 olympic bars and 15 different squat racks.

#10 Ludger - good work!

Except your #4...the Spartan will not fail.

the failure he seeks in training will steel him for the win in battle...

never surrender

When I did Thursday's WOD I had a question about the propper grip on the bar Over-with or without thumb, Under hand, or alternate?? Does it change with the exercise? What works best? Anyone have an opinion on this? Thanks.

It hurts so good!

Dan

Spartan rules rule! HAAUUUUUH!!

modified dianne:

145# DLs, could've done more but know the cost of mistakes w/ the DL - shooting for 185# next time

HSPUs with feet on six ft object

17:13

Followed up by some turkish getups w/ 45# and some overhead squat and snatch practice

39 yof, 145lbs

21-15-9 reps of:
60kg (132lb) deadlift
20kg (44lb) standing press (substituted for handstand press-ups)

9:30

Shoulders not strong enough to do HSPUs, even with feet anchored, so thought it was more important to work the shoulders with a press than do some sort of bastardised decline press-up that worked my pecs.

Diane

sub'd 17.5 kg DB's for HSPU
DL 100kg
time 5.01

Awesome list. I am going to post that on my bulletin board at my corporate fitness center. I wonder if Human Resources would mind!

Getting back to the WOD Monday after this week off. I am feeling fresh, rested, and ready to rock.

Subbing Diane for a 10k. My oldest daughter is a cross country runner and has run a 10k race in Portsmouth the last 4 years. Every year I have wanted to run with her but just didn't have the ability to do it. After a year of Crossfit and a few 10k WOD's under my belt, today is the day. I never would have attempted this but for the attitude and conditioning I have developed from Crossfit. Thank you Coach and everyone is this supportive community.

I just ran the Army Anniversary 10-Miler yesterday, so I'm pretty much spent for the next couple of days. Ran it in 1 hour 30 minutes 50 seconds...2 minutes slower than last year. LAME!

155bwt m 28yo

as rx'd - 12.34 - HSPU took forever. very disappointed with this time

Nice Job Spartan! God bless you for your service. I'm going to share your message with the new recruits when I introduce them to CF on Monday.
160# 33yoa
CFWUx3
Diane as Rx'd 13:54
TGUx6 (learning lightweight)

Haven't posted in awhile due to internet issues (if that's all I have to whine about, then life ain't so bad).
AM 800m intervals

Did WOD at noonish
CFWx2
11:52, as rx'd. All HSPU's broken, all DL's unbroken. Still looking for some Acme shoulder muscle vitamns.

Really enjoyed the Spartan list.

subbing Diane for:
20 minutes as many sets as possible
10 jumping squats
15 elevated push-ups
100 m bear crawl
My wife is just getting into the CrossFit mentality and we are building her up before making he feel pain.

50/m/167
DL 185lbs
HSPU feet on 6' bar
9:31

41/M/170

Deadlifts are not my strongest exercise, so I warmed up to about 255 on deadlifts and then dropped back down to 205, which I was planning to use as my sub weight. After the first round of 21, I felt as if I could handle 225 for the rest of the workout. I went back up to 225 for the second and third rounds and completed the workout, curious as to how my body will feel tomorrow.

15.39 - Last time I did this workout (subbing with 205 for the entire workout) it took over 25 minutes!!

Howdy,
Work
{Ride (Airdyne) one mile at level 8; Squat 65,102,130,150kgsx5/set (w/belt and neoprenes)SW/DB Clean and PP 50, 60 70#'sx5; PCJ 60x1, 80x1, 90x1, 100x1, 105kgsx1x2 (no jerks); PUx3 (+90#'s)}.
Bdw. 83.4kg...

Modded to:
145# DL (275# was recent PB, will go 185# next time)
Decline PU

7:31

Mack Zackintyre finished in 8:01

285.5#'s/43 yom

Diane with 300# DL and asst'd HSPU in 8:59.

Last time did 315# DL and asst'd HSPU in 8:14.

I rode the single speed to the club (2.5 miles) and back.

20/ M/ 1.82m/ 79kgs
3th month

Morning:
Density 02: 14*14 sit-ups
CF070609 "Diane" as rx'd
Time: 17:18

First WoD without scaling down the HSPU's!! Consequently the HSPU's took me forever, many missed attempts and recharging-pauses.

Afternoon:
Run 5K
Time: 19:23

Aimed for a sub-20 time and I got it.

33 yo M 187#

225# DL
135# OH press

21-15-9

13:29

Awesome Spartan rules.
Subbing Diane for:
20 minutes as many reps as possible
10 jumping squats
15 elevataed pushups
100 m bear crawl
Trying to get my wife into it and starting out a little slow and building her before I thrash her real good with a modified WOD.
Have a good day guys and good luck on your work outs

26yoM
68kg
5'9"

PainStorm XXVI
"Tabata-tastic"

Thruster, 40kg - 3
Pull ups - 10
Clean, 60kg - 2 (squat clean)
Ring dip - 5
Deadlift, 100kg - 5
HSPU - 2
Kbell swing, 24kg - 10 (Russian swings)
Row - 6

Total - 43

WU
.5 mi. walk on treadmill and stretch
135# DL x 10
135# DL x 7
SP w/ oly bar x 10
WOD
subbed w/ 205# DL
amd assisted HSPU w/ feet on squat rack
partitioned DL on 15 and 9
5:12

Ward: 31yo/m/209#

As RXed (Feet on rack sub for HSPU)
7:50

Bike 14 miles of hills (avg 17.1 mph)
Row 1000m
CFWUx2

Diane
7:53 - 145# DL and asst. HSPU on squat rack bar

"Diane"
As Rx'd
Time: 7:18

Stretching, Row 5 minutes, Stretching, CFWUx1 (15)

Diane
4:46 - 135 lb DL (hamstring injury) and asst. HSPU on squat rack

DLs 185 lbs (no broken sets)
HSPUs broken

5:47

41yom 180lbs
Good one!
Diane
Scaled DL down to 185lbs; could've gone 205, but it was too late to switch mid-set. Subbed HSPU with having feet up on the bar from Squat rack. Broke down the DL in subsets. 15-6, 10-5, 9.
Total time: 08:32.
Going to the beach... Cheers!

Ramp-up week:

WOD
1/2ish Diane:

15-12-9
115# Deadlift
HSPU, assisted - feet about 4 feet high

3:58

Pre: 500m row - 2:08
Post: 3x5 KBell Cleans 1pood

26M 180#

Diane As Rx'd, HSPU's against wall.

21-6.58
15-5.42
9-3.48

Total: 16:29m

BW 169

as rx'd

4:15

Post: 10 mins of:
55 lb Pull-upsx5
Ring Dip w/ 15 lb wt. vestx5
7 Rounds

Failed on the HSPU, all DL's were fairly easy and unbroken.

31 yom @ 184 lbs

4:25

Did HSPU with feet on bar at chest height on squat rack.

10:24 Sub 195 DL, HSPU (est. 2-3 inches from full range)

Sub Dianne for...

500 M Swim - base
Nindan Pre Test (unknown length degree of dif)

This site always seems to pick me up and motivate

Neil: 16:28 Thin band assist (3)

27yo
185lbs

225lbs Deadlifts
HSPU (against wall all the way up and down)

3:19 (MY NEW PR!!!!!!)

Feel on top of the world right now!

Deadlifts.......yummy,

Coach,

As someone "taught" the entirely wrong way to spend gym time my entire life, the comparative benefits of the Olympic and basic lifts you stress are clear and obvious. Lately I am having more and more people display interest if not joining in outright and while they look like they need to vomit, they want to do it with a grin....good times w/pukie!!!

got gut checked on the discussion board yesterday and rightly so...thank again Dale!

Respect and best wishes to all,
Ricky

M/33/85kg

21-15-9

100 kg DL and HSPUs with feet on six ft object

17:00

Sweden is HOT today!! Sweating like there's no tomorrow!

17:39
Did HSPU with feet on a chair.
DL 225# Broken sets

12.45 as rx'd
All were broken into halves. Not to impressed with my time but I do feel like my DL's are getting better.
Some girl trainer at my gym was impressed with my HSPU's so that was kind of cool. Usually all I get from people are these weird looks, haha.

23 y/o male 226#
CFWU 3x10 each

Diane with feet on box for HSPU
6:00

28 yom 225#

as rx'd
11:45

Did 10 sets of of 10 on bench then completed DIANE in 8:07

8:47, big improvement from 14:13 last time. HSPUs done with toes against wall. Range is improving, but still not full nose to carpet.

31 yom 202lbs.
As Rx'd.
18:13

Handstands we're crappy but deadlifts felt better.

WOD#1 CF Cleveland Work-out in the park:
50 Reps of each
Box Jump
Push Press 65#
DB Swing 25#
L-Hang 50 Seconds
Push-up
run 400M (once)
PVC DL
PVC Snatch
Flat KTE
PU
Squat
Run 400M

20:09

Bill and Paul are building a very nice group as they prepare to open their box. Nice met-con, thanks guys.

43 yoa / male / 200lbs

fractured

9:09

losing grip, but felt good, eat well day before

12:54
great WOD!

21-15-9 reps of:
225 pound Deadlift
45kg press

24:30 min

Subbed HPU for 45kg press as soon as i couldn't do the second HPU.

3:19 (PR)

45 205

Hammy still hurt from 100m could not run on thurs but deads went well first 2 sets not broken

225 deads/ hspu 21-15-9
hspu with knees on 4foot bar power rack(new to hspu need to fiqure out a harder way to do it)

3:31

then praticed head stands

6/9/07 - 9:09
21-15-9
225# Deadlift
Assisted Handstand Pushups

9:53 as rx'd
Paced myself to keep working continuously with good form. HSPUs all forehead to ground with tree for balance.

44yom/218lbs

7:30
225lb DL 21-15-9
45lbs dumbell presses 21-15-9

Just curious Ludger, but where in the Spartan rules is the part about adopting a young boy as a romantic partner? Since that's actually what real Spartans did I'm curious as to why it was left out.

5:10 as rx'd.

13:57

gassed quite quickly, all sets broken. not completely over my bout of food poisoning last week I don't think.

age 41
bwt 212#
as rx'd w/ 225# DLs
HSPU done with heel over bar (assisted)
no breaks on any sets
Time-4:05

Steve
205 dl (all sets broken)
hspu with feet on bar (easy, think I'm ready for the "real deal")
8:55

Great, the posting police stole my post. What is up with that?

6:55 sub'd:
100 lbs deadlift
50 lbs shoulder press
(did it in my parents basement on holidays, that's all the weight i had access to).

pre: 25 min. run

CFWU x 3

as Rx'd

13:07

First time with the prescribed weight and good form on the hspu, so the time is not disappointing

Burgener Warm-up
500m Row

WOD
:06::07

Usual aches and pains were present, but was able to push through. HSPU's were all 4head-2-deck. DL's weren't as pretty. It's been awhile since I've done some DL work.

Get some, Go again!

I can't wait for the "Uniform Nazis" to see me sporting a CF Under Armour shirt to PT.

28/F/105#

135#DL
HSPU against wall

4:11 (PR)

pre- CFS class at 8am

30 sec work at each station, 1 min rest between rounds

4 rounds for reps:

box jumps: 17-17-16-17
alternating knees to chest: 23-22-23-26
squat jumps with med ball (12#): 21-19-14-12
push press (15#dbs): 19-16-14-18
SLDL/row: 10-9-10-10
plank hold: :30-:30-:30-:30

side note, I actually almost made it through the night without getting up to eat! needed a little food at 5:30am but I'm getting closer to a full night of rest!

6:38
Not too bad...my first 21's were unbroken. I split the 15's in half, then did the 9's unbroken.

22/M/167

12min

Deadlift with 135lb.
I don't do deadlift regularly so I'm pretty weak in that work out.

Did all HSPU's

I find myself continually needing work on my DL form, it really sucks. Felt pretty good on this one today, considering that I didnt even finish Thursday's workout due to some stomach issues.

Diane, as rx'd:

7:42 (hspu against wall)

11:07

as rx'd
first time with no assist on HSPU(heels on wall), it was a little slower but felt great!

26M/145

7:23

DL scaled to 155; pr is 225
did assisted hspu on smith machine

as Rx'd 5:14 (HSPU felt good, 17 in rd 1, all within 1" from floor) over 1 min faster today

39yom/160#
as Rx'd 9:25

6:30 as rx'd

185# Deadlift
40# Shoulder Press

18:00

After a short lay-off, I'm back in full force!

Diane:
As Rx'd
225# Deads and HSPU 21,15,9
13:52

Happy to be back at it...

24 jan : 70kg deadlift, 30kg press : 13min 15 sec.
9 jun : 70kg deadlift, 25kg press : 14:49

I am just exhausted.... maybe have to focus on diet and nutrition

6:56 as rx'd

7:03, 54 sec. faster than last time. Deep HSPU's on paralettes at st. 5. Ouch...

185lb dl
Form on dl is poor. Worried about my back.
hspu were broken in the fist set and 13 in the second. No time, got a call and forgot to stop watch.

I can definitely break 10 minutes on this work out. but for some reason any weighted deadlift or squat sets my knee on fire. with out weights I have full range of motion and no pain. When I add weights my knee kills. What the hell is going on? anyone have any advice? I cant do this work out cause I did 5 deadlifts and my knee felt like I had welding torch on it. I wanna get back to rocking out 2 or more times my body weight in squat and deadlift. Any advice?

28/f/154#, worn out from half Angie yesterday

CFWU x 2, dog push-ups instead of dips, very few chins because my calluses were hurting

For time - 21-15-9 rounds of 120# deadlift, 25# DB shoulder press

Time - 19:00. Deadlifts would have been easy if it weren't for my tired grip. I really struggled with the DB presses.

35/m/179

CFWU X 3
Subbed in 25#weighted dips and 65#OHS

WOD Modified
DL as Rx'd rd1 7,7,7 rd2 5,5,5 rd3 5,4 all 225lbs
HSPU's used squat rack with bar about 5'5".
8:51

Practice Full HSPU from wall support after. Getting easier, going to work them into my CFWU.

completed WOD as is

10:04

Neil(49) & Ellie(52)

Neil 1000 mtrs row + CFWU modified

Deadlift w/u sets 10 X 135# 8 X 175# 6 X 220#
BB shoulder press 10 X 70# 10 X 95# 6 X 110#

Deadlift 220# 15/6: 15: 9
BB sh/press 100# 15/6: 12/3: 9

10.40

Ellie 4 hours of retail therapy, resulting in sore feet and a badly strained credit card.

"Diane"
9:19
sub 205# DL
otherwise as rx'd

My lower back is fried from yesterday doing GS kb swings(24kg bell) with windmills(24kg bell) and skin the cats(on rings) for time. So I scaled the DL weight down.
Big improvement from last Diane in February.
My time for that was 17:46 with 185# DL

Crossfits workin'!

As rx'd:
4:58

2 60 lb dumbells for DL
Had to break during 21 and 15 HSPU's
16:43

Modified weight so that I could do my DLs unbroken, 150x21, 180x15, 225x9
could/should have gone a little bit heavier but back is almost 100% since strain, and still a bit nervous

shoulder press 200lbs broken sets for hspu

18minutes, maybe 19 clock was blurry by the end.

even with subbing 205# DLs and negative HSPUs it still took me 23:06. I was swearin and shakin the whole time :D

I looked back in my workout log and I couldn't find the last time I did this WOD...cool.

Age 30, 176#, 5'10"

As rx'd: 15:45.

Faster than last time, no straps this time!, all sets broken.

Into year 2 of Crossfit and I still can't believe the tremendous gains in strength and body transformation from this protocol.

Thanks, coach!

225# dl
sub elevated ring pushups for hspu
10:06

bwt:148 cfwux2
DL@#225 x21 x15 x9
HSPU self-supported on smith-machine x40 x30 x20
19:43

m/37/6ft/170

225lbs.? Yeah, right |:^}

135# DL
HSPU w/feet on 3 foot wall

Time: 8:31

DL were taxing but doable, only broke twice. HSPU were too easy, have to get my feet up higher.

Followed up with some OHS training and dumb bell push-up variations.

135lb Deadlift
Elevated leg push-ups
12:16

Amy, Susan and Brian

Rest day today as tomorrow is our first triathlon. Very excited and nervous! It's been tough to not do CF these past few days (we love to drink the cool aid) and concentrate on the swim, bike, run and working on technique there. I truely believe that CF has given us the mental stamina and the ability to deal with the chalenge of this event.

Loved the spartan post. Even women can think of themselves tough as spartans- one of our sayings on a tough challenge is "be a spartan!" Thanks coach and crossfit. Looking forward to getting back to posting on the workouts.

Amy

Mike: Subbed 40 db push press for HSPU shoulders a little sore, otherwise as Rx'd 7:12

As rx'd 16:15. HSPU against wall.

Have to figure out what is going on with my deadlift's. They keep getting harder and harder. Used double overhand grip this time.

hspu assisted

3:56

+ 14 lb weight vest

School is out!!!!! Bring on 8 hour days and time to focus on CF.

Diane with modifications

150# Deadlift - 21 reps
60 # Overhead Press (dumbells) - 21 reps
170# DL - 15 reps
70# OHP (DB)- 15 reps
180# DL - 9 reps
80# OHP (DB) - 9 reps

Still working on the handstand. Handstand push-ups will follow.

41yom / 151

CFWU x3 x15 (-BE, PU, Dips)

WOD - Diane - First time for this one
As RX'd - 11:12

Post - GHD Situp Practice and other ab work

BWT:162
115 lbs. deadlifts
regular push-ups
:8::15

35:00

HSPU's are really hard for me.

You people scare me.

100 BW push press for time 42 min, 29 sets (5 min PR)

7:21, feet on bar of smith machine for hspu's

25/bw 198

11:37
only half way down on hspu's

23.175

21.15.9 reps 225 DLs
21.15.9 reps reg PUs

24:44.

18:47

HSPU supported by smith machine

3rd day of CF too stubborn to scale, all sets of DL's (225#)broken, first time ever doing HSPU first set of 21 broken and failed poor form. got over awkwardness of the body position did the 15, 9 HSPU as rx'd with toes against wall. My hands are ripped up, I could barely steer my vehicle home.

I've never seen any videos where someone doing crossfit wears gloves, what is the view on this?

23:00

M/48/5'10"/175

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups SUB elevated pushups on Smith machine bar

7:39
--------------------------------------------------

Compare to 070124

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

Time: 17:30

bw 135

21-15-9
205 deadlift
handstand push-ups

time: 10:51

M/17/5'11"/152lb:

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (against the wall, partial range of motion)

Time: 22:44 (those deadlifts are quite something)

CFWU x 3

WOD: "Diane"(scaled down)

21-15-9 Reps of:

225# Deadlift
70# Shoulder Press

14:49

Broke a meta tarsal on Thursday - took friday off

As many rounds in20mins of

5 x 40kg shoulder press
10 x pull up
15 x press up

managed 8 rounds.

Plaster cast got in the road a little bit when pressing so might have to change that a wee bit but this was a good one.

9:45 as rx'd vs
8:47 (oh mama) 1/24/07
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

10 min ellip wu 17/17. hr avg 126, hr max 165.
m/50/180.

Workout in Catherine's sauna/garage. 90+ degrees with absolutely no air flow sapped my strength....

9 minute snatch set - 73L/87R. Could have done a 10 minute set, but my right hand was close to a tear in the palm due to the heat and humidity.

10 minute rest

Lightweight Diane - 185# deadlifts and HSPUs done off 35# bumper plates in the sauna. 4:38. My hands could not have survived the full weight without tearing.

I am new to crossfit. Today I did the deadlifts 15 reps, pushups 15 reps 10 rounds for time. 8:41 was my time. worked out 2X yesterday and was going to take tomorrow off to rest but this workout has me really phsyched up gonna have to try it tomorrow.

111# Cleans
Inverted Push-Ups

21-15-9
8.56

I love UnderArmor gear, but I think it costs way too much regularly, which is why I bought a deployed BX out of them at $5 a shirt/shorts. I'm stocked for life. =D

i don't understand how folks can complete this workout in the 3 to 4 min range. after the first series of 225x21 deads/21 handstand push ups (both unbroken), i was already pushing 2:00. good for you guys who can get this done in 3 mins or so, but how do you do it?

39/211/m

9:10
subbed 160 for deadlifts due to 2 herniated discs.

27yo 200lbs

CFWUx3

225dl and mixture of hspu and 115press

5:15

5 mile hike.

then, WOD!
I did 115 DL because that's 50% of my theoretical 1RM. Turns out that part was not too bad, I took only one break for the 21 and 15 sets, and none for the 9. Probably too light.

HSPU was a different story. I got 10 out, and then died. I tried to do them each set, but couldn't. Instead, I was subbing 30lb each-hand standing DB shoulder press.
Is it easier if you don't start in a headstand (bottom) but handstand (top)? That might've hurt me.

anyway,
9:50

pretty, um, slow, i think. but for 2nd CF evAr, I'll take it.
19 yo/m 140#

33M / 185# / CF #113 / CFT 825

Jacki's birthday so I just jumped right into the WOD.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (to telephone book)

00:07::20

Pulled my right hamstring halfway thru second round of deads...again...uggggh.

19yom/ 150#

1km Row
CFWU x1
stretched out

135# deadlift x 21
7 solid headstand pushups + 3 crappy + 55# shoulder press x11
135# deadlift x 15
3 crappy HSPU + 12 55# shoulderpress
135# deadlift x 9
55# shoulder press x 9

the 7 HSPU were a big suprise, when I started a lil more than a month ago I could only do 3 really bad ones

I used 150 lbs and highly elevated pushups. My time was 6 minutes or so. I feel like I can lift much more in the deadlift but I'm trying not to rush my body.

#123 Carlos--

The Message Board has great advice on how to repair/toughen your hands. It took me about 4 months before I stopped having torn callouses and other pains. Tough hands are more functional in some jobs/hobbies/sports. Also, most CFers are mentally "austere" and frown at coddling...ie. suck it up. I tend to agree, but if you have no need for tough hands in your daily grind and you can effectively/efficiently complete the WODs with gloves, then more power to ya. It's your workout brother.

Best,
wilson

10:38
185# trap bar d/l; HSPU for first time in ages (have been subbing ring dips).

Followed with C2 intervals: 7x30sec hard/60 sec easy

9:05 Pr. Handstands broken.

17:46 w/ subs as follows: 185# dl's, 85# push press. BW:168 Y/A:58 Thanks Coach!

M, 33yo, 6'1.5",200
I must admit, Diane is one of my favorites wods, I guess because the Deadlift is one of my favorite weightlifting movements. I did this wod four days ago and in 15:51.
Today CFWUx2, OVHS(45lb bar)
WOD as rx'd, 14:42

13:09
HSPU supported by smith machine

Thank you, Coach and the Crossfit community. First muscle-up achieved today after a long time getting ready. The advice and coaching from your online videos made such a difference. Have had the set of elite rings for a few weeks and today goal was to set up the rings and do one.

Jack

bw-200

wu
dips, pullups, squats, overheadsquats, deadlifts, military presses

wod-self assisted hspu with feet over bar on squat rack

6:50 total (6:21 previous pr)

Since Jan. 24th when this last came up, I've missed well over half of the wods. Got to get back to routine.

MC

CFWU X3 (-pu, +pushu)

Diane as modded per BrandX

15-9-6
Dead Lift 110#
Shoulder Press 55#

Modified Diane:

21-15-9

DL: 175#
HSPU: Could only go about halfway down.

Time: 15:40

6:27
squat-rack assist on HSPU's

heavily modified Diane... or should I say, *lightly* modified...

Oh My God, I can't believe how far I have to go. the good news is, there are plenty of new personal bests to reach between here and there.

relatively fit 26-M, 180#

deadlifts @ 90#
KB press @ 12kg each
rounds as rx'd 21-15-9
time 8:45

like I said, far to go.

The warrior snowboarder says "be Warriors Now"

1111111111111111111
13:20- Wall assist HSPUs
Mrs. McC joined in and did 65# DLs; first timer . . . took a little longer as a couples WOD.

BW 166 AGE 38
195#dl
hspu
21-15-9
12:45

willp
28m 241lb 27bf
time 13:10

Mark
Subbed 185 - 7:53 New PB.
Last time was 11:36.

Did 185 DL's and 95# shoulder press (2/3 ended up being push press in the end)

Total time: 14:32

Headache nearly non-existant today. Looks like the acupuncture yesterday may have helped quite a bit. Time will tell...

Age 29
BW 160

loved the worked. me and big z had to assist each other on the hspu though our first timedoing them.

big l/ m/ 29/ 200lbs
big z/ f/ 27/ 145lbs

total time- 23:37 with assisting each other on the hspu. by far our most painful day but i cant wait until tomorrow. 1,2,3 go

as rxd

28:47

23/m/178lbs

15:35

Had to use military press dumbbells at 45 lbs each for the HSPU's. Failed on #14 of second set and had to drop to 40 lbs.

M/19/155

10:12
205# DL

32/m/195
19:40" as rx'd

25/f/5'2/133#

breakfast: run 45 mins. = 6.17 miles

WOD:
deadlift @ 165# + hspu (feet against wall)
21-15-9

each set of both exercises broken in two. hspu got really tough at the last set.

9:17

d - 29m/175

4:00 as rx'd

j - 33f/125

10:00 (135# dead)

4:22 as rx'd

down to last 2" range of motion (single level pillow)

170lbs; M; 21yrs.
CFWUx3
Diane - 15mins

4.16
As Rxed
100kg DL
HSPU off Hex DB Handles half ROM

Felt like crap today...3 days of social drinking and cigar smoking, far from my usual austere existence.

Damon: 30/M/168 - 6:20
Dl's as RX'ed, probably should have scaled but didn't want to. HSPU's assisted, feet on shoulders of workout buddy but vertical.

Priscilla 27/F/?, 7 mos pregnant - 3:25
DL's x 95, Pushups

Becca 26/F/? - 4:35
DL's x 95, Pushups

27/m/215

6:43

3rd time trying to post; 6:34 as rx'ed. Post police are the enemy.

as rx# 10:10 min
Have fun, Johan

approx 7 mins subbed handstand with 95pound military press
as i couldnt get a could place to to hspu (I do find them easier though that the press though) tough workout.
also had some globogym t*ss bag try and tax my second olympic bar mid deadlift...

M/26/178
CFWUx3
WOD as Rx'd: 9.53

35/M/225

2:53

Afghanistan

...By the way, thanks Crossfit for the Free T-shirt! It made my day. I only wish I could have gotten Eva T to sign it!

38/M/190
CSWUx2
Scaled
Deadlift 135#x21, 155#x15, 185#x9
HSPU-in handstand against wall. broken sets, no assist.
Forgot to time. Most likely would have been a poor showing. Very tired today. No excuses especially after the list.

155 deadlift 21-15-9 65 shoulder press 42-30-18 time= 15:17 also first unassisted dips

Nolan 8:49
Dan 11:46
dan sub'd dips for hspu's

21:30
last 9 dropped to 185#dl

22yom/6'2"/215#

increased the DL to 275 for the workout.
everything else as rx'd
10:17
DL humbled me a little bit.

3rd CF workout
35m/5'8"/75kg

3 mile ride to gym WU
90kg/199lb Deadlift, 21-15-9 broken up
Need to learn method to get hand stand push up instead of walking legs up wall, pathetic when my 8yr old son is a flourishing capoeirista - subbed hspu for dumbell press of 35lb each hand.

About 11 mins by gym clock - must get stopwatch

35/m/194
22:43

2 week layoff

As Rx'd (scaled to 205 DLs), form struggles on HSPUs.

8:16

24/M/150

Subbed 95 lbs standing barbell press for HSPU because HSPUs seem to aggravate my shoulder. Probably should have gone heavier on the presses, because I rarely had to rest.

Subbed 205 lbs deadlift, probably should have gone LIGHTER since I had to rest constantly and my grip continually gave out. My max deadlift is 260 so maybe I should have gone less than 205 to be doing 45 reps.

Anyway, between constant rests on the deads and switching over the barbell between the two exercises this workout took me a whole 45 MINUTES!

Oh well, at least I finished it =)

First official CF WOD

135 Lb DLs
45 Lb Military Press

19:20 21 and 15 broken sets, still hurtin' when all was said and done.

26yom, 175#

5:48, as Rx'd

Little late posting. Saturday, June 9th workout at Brand X was the 26th painstorm - From the lads at CrossFit Manchester:

"Tabata-tastic" - 8 tabata intervals each of the following

Tabata Thrusters @ 95lb/40kg
Rest 1 min
Tabata Pull Ups
Rest 1 min
Tabata Cleans @ 135lb/60kg
Rest 1 min
Tabata Ring Dips
Rest 1 min
Tabata Deadlifts @220lb/100kg
Rest 1 min
Tabata HSPU
Rest 1 min
Tabata Swings
Rest 1 min
Tabata Row/SDHP
Add the lowest score for each exercise to get your total score.

I used modified weight for women's Big Dawg - tough workout but proud of what I was able to accomplish.

28 points with 65# thrusters, 105# cleans and 35# kb swings, and took a 0 on 185# deadlifts because I was so mentally smoked I could even pick up the bar. I have deadlifted 185x3 before so I should have been able to do at least one set!

47/M/5'8.5"/153/715
Day behind
"Diane"
DL 205 (up from 175, heaviest yet)
HSPU toes on Smith

10:37

Pleased. Increased DL weight by 30# and time up only 30 seconds. Probably should have sucked it up and done the whole 225. Next time.

For anyone who STILL doesn't think CF works my "Diane" is proof positive. DL 95,95,115,135,155,175,205 with times decreasing pretty much all the way through.

Thanks, Coach.

M 50 699 177 CFT 735
12:40
HSPU to a 4" step

21-15-9
225 deads,HSPU

BW 203lbs as req'd 4:32
Singles to finish

Me (39, #175): 21-15-9 dl/hspu
first dl at 225 in sets of 7;
next sets at 205- broken from 5s to 2s because of grip

Alexis (15, #85): 21-15-9
dl at 65

Forgot times - Me 11:15; Alexis 7:10

42/m/168

As Rx:

15:26

all sets broken

32/M/185
21.15.9
DL 225 lbs
HSPU - feet against wall
9:44 (dead lifts took me awhile)

30/F/120
21.15.9
DL 45 lbs
Push ups
8:20

M/265
14:47
315# DL
45# DB press
all DLs broken

11.18.06
14:04
subed 315# for DL...(broken it to 7s mostly)
45# DB press for HSPU (not broken)

44/176

As rx'ed: 5:56, tied for PR.

BW 115
Age 24
Male

10:43 Weight scaled down to 90lbs....I am weak after recovering from a small illness.

Greatest 10 minute workout I ever had!

M/50/165#

Took 2 rest days, so I'm a day behind.

Warmup: 10 min. on lifecyle, 3 rds. mod CFWU - stretch, OHS X 15, lat pulldowns 90# X 15 (sub'ed for PUs), slantboard situps X 15, back ext. X 15, pushups X 15, dips X 15

WOD: scaled down weight, and did HSPUs with feet supported on Smith rack squat bar
DL 155 X 21
HSPU X 21
DL 165 X 15
HSPU X 15
DL 175 X 9
HSPU X 9
Finished in 9:50 minutes - maybe could have gone heavier on DLs, but still whipped afterwards

M 33/170

sub'd 90 lbs oh presses for hspu's (gym issues)

11:20

got to get stronger at deads

Jeff-3:19
Opposing grip DL
HSPU- touching top of head to ground.

CFWU and shoulder exercises
scaled to 165# DL and assisted HSPU (although much less assisted than ever before)
9:40

175# Dead lift, hand stand push ups 9:20

12:40

Hello All,

245# DL
HSPU (2 peeps hold legs up for balance)

Did WOD outside it was awsome! I now know how it feels like to live in California (i'm jealous!)but you Cally's can't have snowball fights! Wow what a trade off....

5:45

Did 9 Jun 07 WOD right afterwards.... not falling behind on WOD anymore.

Reagrds
Mark

M/45/220/6'

CFWUx3

WOD:

DL as Rx'd

Sub. Shoulder press w/2x35lb. dumbbells

11:15

M/37y/182lbs

Scaled to 185 # deadlift
Sub'd 95 lb shoulder press due to wrist necrosis issue

8:34

5:07 w/HSPU's around 3/4 rom.

Modified: 185lb Deadlift, assisted HSPU.

20:59

Modified: 205lb Deadlift, declined HSPU

10:06

M 31/205/6'

HSPU self assisted on squat rack.

15:05

Subbed 135 lb. push press for HPSUs

16:25

As rx'd-

All broken sets

13:43

oops! 5:40

37 190
5:57

Scaled more than I would of normally due to a time constraint.
140 DL
HSPU on Oly Bar Squat rack.

6:20

m 34 bw 157

Done at 91 NYSC after spinning class. As rx with rounded back on deadlifts-- not pretty but got it done. No padding underneath. HSPU were solid. Personal Record:

10:56.

I will break 10 minutes on this very soon.

28 yom, 185 lbs

12:50

self assisted HSPU, 225 lb DL

cfwu(15) x3

subbed pike push ups for hspu

about 17 minutes. sopranos series finale interfered.

Modified:
225 lb Deadlifts
HSPU/bent at waist
9:59

28m/210#

12.15, depth of my HSPU started to get very shallow towards the end.

m/157

17 mins

221 deadlifts

18:20 RX HSPU agst wall unassisted @ st 1 - socks only

Did some scuba diving in the Gulf today and went to the NDC limits on the last dive so decided not to do a hard run. I may try to make up the 5k tomorrow afternoon...

36/m/168/5'4"

deads as rx's very broken
HSPU were more of a pike pushup w/ my feet up on the hood of our van.

21:39

27yom/215#/6'4"

Subbed steep inclined pushups for the hspus.

8minutes.

35/180

10:20 w/ 185# DL very poor wo... It shows I have been on vactiona and have not been consistant in my workouts.

Age 51/BW 240#
Deadlifts @ 225#, subbed elevated leg pushups for HSPUs 9:59

22/195
about 10 minutes
subbed 205 deadlift and did push-ups -mostly- vertical with my feet resting on the bar in the squat rack.

This one is intense! I was breathing short breaths for about 20 minutes afterwards.

Deadlift 155
forgot my watch
do 185 next time

Correction to above
DL 115#
SP 70#

37yr old m 5-9 175
as Rx'd
hspu against wall

27m/200#

cfwu x 3

subbed hspu with feet on smith machine

8:20

M/27/194

CFWU x 2

Diane in 18:43. HSPU were limited ROM but getting much better than they used to be.
After the second round of deadlifts the wife came out, quite disgruntled, saying the whole house is shaking and telling me to stop. So the third round was slower due to "quiet deadlifts".
I need to get some bumper plates and build a lifting platform.

M/31/194

did this sunday 6/10
My gym decided to do some remodeling on the weight room floor. looks like they're putting in hardwood floors in some areas, WTF?

Anyhow, had to sub "200#" cable "deadlifts" (that's as heaviest thing I could find in the gym. besides the flat-screen TV, which was bolted down)

Time seemed irrelevant at this point. Dripped sweat all over the hardwoods doing HSPU's. They did also get some sweet plyo boxes that I messed around with, 36" jumps!

8:29 as rxd

Thanks for the sand Infidel shirt

30/M/200

Bike to gym

CFWU x 3

subbed 255# DL

Approx. 13 minutes

HSPUs very broken

As Rx'd
4:47

Great Seminar this weekend in Vancouver

4:59
135 lbs dl
Feet were at about 4' height for handstand push ups

Age 35
BW 145#

As rx'd:
8:27

39/5'10"/180

Did not time. All DL unbroken. HSPU poor. Maybe 4-5 inches travel. Lost my timer.

Rick M

46 yo
5'10"
194

cfwu x 3

15:00 HSPU w/ legs supported

39m, 72/220
5:15 last time, w/ HSPU assisted

8:44 on 11JUN w/ HSPU feel against wall- all broken sets.
225 dl all strait through

HSPU getting stronging, but only 3-4in movement with feel against wall.

Loving the ladies at the moment! Diane this week and Angie last week...absolute HARLOTS! Managed Diane in 10:02 - HSPU all broken, just like my shoulders will be tomorrow!
YEE HAA

21:09...DL ok; HSPU terrible but better than last time

Charity
sub'd 150# DL
5:56

42/F/130

3rd week with crossfit..still not so sure..

90# deadlift
sub'd hspu with raised leg push ups
did not time - probably about 20 mins

The second rule of spartan workout, no one talks about spartan workout

9:50

Deadlifts:
21-70lbs
15-75lbs
9-75lbs

Assisted HSPU (knees on 30" step, hands on floor)
21 reps, 3 sets

Prior time w/same subs:
12:47

9:33

Previous = 12:18
Previous = 15:24
Previous = 19:17
Previous = 15:45

as rx'ed

3:40

hspu broken

Subbed 195 DL; HSPU's about half ROM.

20:49

first time as rx'd
10.01

previous times were sub 9, but were with 205 lb DL and assisted HSPUs

Diane
225lb Deadlift, HSPU
21-15-9reps

Scaled as follows:
DL 185lb
HSPU 3/4ROM
21-15-9reps

time 13:45

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd

10:00

Much slower time due to poor HSPU performance.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

11:12 as RX'd

last time 10:43

21 y/o male 205#

as Rx'd

16:49

I went slow with the HSPU I am still learning how to do them. getting better though

cfwu x 3

DL's done with 185 did bursts of 6-10 reps at a time.
HSPU's- only did the top 1/3 of the ROM. AS I get better I'll sink lower and lower....done in bursts of 5-7 reps until reaching the RX's amount.

oh...and it took 18:20

did my usual finisher of 20 one-legged squats per leg, done as singles and doubles

CFWU X 3

WOD
7:41

20:05

Bit of a bummer since I was trying to come in under 20 minutes. Always next time!

CFWUX3

185#dl
assisted HSPU
6:57
scaled back from 205#dl last time due to coming off week-long break

M/182/30

B-ball for warm up along with some running and form work.

"Diane" time of 14:32

Need a better spot for the HSPU's though.

~ 3:40 (almost a minute slower than my PR)

Used straight bar at home, grip was a bit of a factor, sweaty and slipping off.

First 21 DLs went easy. All HSPU were good. The second DLs were broken 9/6 and the third was broken 5/4. Usually go unbroken with the trap bar. Felt this in my back more...

7:53
sub'd 45# db pushpress for the first 21, then 35# for the rest. not feeling the shoulders today. Deadlifts had some form problems with some small-kine left lower back pain but elbow getting better.

21m/190
11:00
sub'd 115# barbell presses for hspu

36 yom
205#
5'8"

As rx'd 9:08

42, 180 lbs.
CFw/u.
Scaled deads to 185, hspu's with assist, toes on squat rack, paralettes.

8:45

Thanks Coach and Lauren.

6:38

15:01 as prescribed

9:50.

Subbed 135# for deadlifts, as bad back.
HSPUs were done wall assisted.

CFWU x 3
WOD As Rx'd
Deadlift 185 pounds
Time: 12:00

24/M

As rx'd (feet on 6' chair back for HSPU): 11:34

###################

Rx'd

8:37

A few days late - I was on the road - but better late...

M/38/190
Scaled down to 205lbs.
15:15.

More better faster

Age: 37
B.W: 158
WOD: 10:54 as rx'd

33yom 6'2" 210lbs

185lbs DL
Hooked my feet on a bar in the squat rack to assist w/ the handstand pushups.

My grip is the weakest link on the deadlifts right now. had to break it up into sets of 5 after the first set which I broke up into two sets. handstand pushups not broken up.

forgot to post time --

9.20

Modified Diane

21-15-9 of,

225lbs DL
135lbs Push Jerk

8:55

7:47 but sub 135# DL. all hspu broke once, first set of DL broke once.
wu=30 min level 12 elipitical fatburner

Sub'd:
245# for deadlift
140# press for HSPU

T = 13:44

41 yo 225#
4:38
HSPU feet on Smith Maching
Lower back is hurtign w/DL

M/37/175

CFWU x 2

"Diane" - 13:15

205# DLs - sets broken (last time 175#)
-HSPUs - unbroken, with toes on 5-foot stack of boxes

DLs hard on the back toward the end - form started to suffer. Still not much of a powerlifter, but I'm getting better...30# heavier than last time.

41/163
9.01
HSPU to 6" off floor

11 min hspu using 41/2 feet platform.

M/35/5'8"/159

CWFU 3x15 (no dips)

21-15-9
15 poorly executed HSPU in first set, then
scaled HSPU to 75 degree declines
Deadlift 185#

17:00

205 lb deadlift
HSPU at #7 on Smith machine, last rd #8

15-20 minutes - forgot to look at clock.

as rxd' 8:23

6:32 (PR) Two full minutes faster than january's effort. Guess we can chalk one up for the strength building efforts since the first of the year.

Subbed 205 for 225, same as last effort.
DLs
21 unbroken
15 done as 8,7
9 unbroken.

scaled to 95# dl
sub ring rows for hspu
9.54

3 CFWU 15

DL 225#
Shoulder Press - 30# db in each hand

~15 min

21-15-9 reps of:
100 kg. Deadlift
Handstand push-ups

15:57

11:11. Down from 10:56 in January and 7:54 (?) in November. Need to figure this out.

37/M/195--Syracuse NY
As Rx'd: 6:10 (had to use two rooms, which cut into my time significantly...I know ...Waaaaah)

CMG:
scaled
75# DL (1st time doing DL...great form!)
30 # presses
7:50

Subbed 185lbs

8:18

next up 20-40 lbs depending on DL work

36/M/199

CFWUx2

As Rx'd: 7:28

First time for Diane - loved it.

11:04

almost getting the full ROM on the HSPU.

5:50 as rxd

23/M/175#

Diane
21 - 15 - 9
Deadlift 225#
Handstand Push-Up

~ 13 - 15 min.
-----------------

Deadlifts felt great. Since starting to lift them heavy on ME days (for the first time in my life), 225 for reps doesn't feel so bad. Time was uncertain, as I've been on a break from Xfit for a while, and I just wanted to make it through day 1.

Age: 41
BW:164

CFWUx3 (minus dips)

As Rx'd - 9:31 (PR)10:58 as Rx'd (PR) - HSPUs against wall.

almost 1-1/2 minutes faster than last time 10-26-06 (even though I'm now 4 lbs heavier)

Warm-up
4 rounds of
6 pull-ups
12 press-ups
18 squats

"Dissected" Diane

5 rounds for time of
9 deadlift, 225lb
9 HSPU (top of head to 10lb plate)

Dissected it to preserve back - coming back from injury and taking it easy. Surprisingly, HSPU's were the weak link despite big increases in pressing strength and endurance

As modded 12:15

Cheers, kempie

cfwux3
18:48, dl in sets of 3

Age 35
BW 182

CFWU(11)*2

10:08, 50 seconds faster than last time.
Still doing the pushups with support - gotta learn these freestanding.

Age: 35
BW: 182

CFWU(11 reps) x 2

10:08, 50 seconds faster than last time.
Still doing the pushups with support - gotta figure out how to do these free standing.

M/32/170

(CrossFit Cert)

3 rnds
10 burpees
10 SDHP x 35lb
10 thrusters x 40lb

12:30

39 yo 205
6:05
HSPU were "foot spot" HSPU with feet over smith machine bar. significant advantage. will go pure next time.

last time
070124

sub assisted HSPU

10:51

this time
070609

sub assisted HSPU

13:33

subbed 135lb squats for the DL's, due to a pulled hamstring.

21-15-9
135lb squats
Handstand Push-ups

TIME: 4:44

13 min

As rx'd 14.21.

18 yo 205
as rx'd 5:10

500m C2
CFWUx2
completed in 10:07
knees to elbows 3x7

(done 6/16/07 out of sequence after heavy squat day yesterday, where I set a new PR!)
20:43...HR avg 154 max 171
185# DL's & self-spotted HSPU's on side of power rack. Form on DL's much better since reducing the weight.

19:19

Unless that's way off. Then that wasn't this one.

Age: 32
Ht: 68"
Wt: 205

CFWU(10) x3
Rest

WOD - Mod Diane: 21-15-9 of 225# Deadlifts, Smith Machine HSPU (head high bar)

Round 1 - 4:45
Round 2 - 4:15
Round 3 - 3:15

Total - 12:15

Next time I'll do it as Rx'd.

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

From Jan. 24, 2007
Age: 31
Wt: 230
WOD - CFT(765) scaled, 21-15-9 of 185# deadlifts and Parallet HSPU (feet on waist high bar).
Total - 9:08

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

From November 17, 2006
Age: 31
Wt: 230
WOD - BrandX Pack, Diane w/ 185# DL and 115# press
Total - 15:51

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

From Oct 26, 2006
Age: 31
Wt: 230
WOD - BrandX Pack: Diane with 135# Deadlift, 85# Press
Total - 8:19

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

From: 2006 Oct 16
Age: 31
BW: 240
WOD - BrandX variant, 135# deadlift, 85# press, 21-15-9 rep rounds for time.
Total - 14:46

as rx'd apart from subbed 60kg for DL

8.51

11:22
HSPU's down with feet on bar in rack.

26/m/6-1/215# (dropped 5#)
CFWU 15x2
WOD as Rx'd, HSPUs leg spot on bar
t=11:08...first time with Dianne

155lb DL / HSPU with feet on Smith Machine
11:19

Good to get back after 3 weeks off --PCS move

10:10
-185lbs used (21 unbroken...15/9 broken)
-All OHPUs assisted
-Next time stay with 185

21-15-9

165# deadlift
hspu (assisted)

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vcouuky mnyjthr
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http://mvewjtahdnb.com

7:58
135# deadlifts

18yo, 146lbs(6% body fat), male.
225 DL
11:35
Amazing workout