1st this won't suck as bad as normally

Nice vid from Mark on overhead press. I'll definitely do that next time.

what substitute can i use for hand stands>?

45yof/137#
Any thought on how to scale the DL? My 1RM is 220#. There is no way I can do that for 45reps!

Sarena:
I'd try scaling it to this http://www.crossfit.com/cf-info/faq.html#General2

Hey guys, have a question i hope someone can answer. Does anyone know about how long some of the people in the WOD, Santa Cruz, etc. videos have been doing crossfit?

Thanks Chromoly!

#4, don't forget that's for a male crossfitter. Going by Coach Rippetoe's barbell strength standards (yeah, I know, people vary so much that it's not a good metric for determining scaling), a 225lb dead lift is ~50 lbs short of a novice level lift for a 181lb guy. A 220lb dead lift ranks into the advanced category for a 132lb woman (studly work there, Sarena. kick ass) and a 137lb dead lift is novice territory for a 132lb woman.

If we assume an advanced male lifter and male/female proportionality (poor choice since women tend to have their multi-rep maxes a higher percent of their 1RM than men, though for high rep sets it appears to even out according to tables in Practical Programming), then scaling by the crossfit FAQ, and ignoring interpolation in the strength standards table (bad statastician! bad!), we get 175/181x225/274x137/132x137=~113lbs.

Additionally, the rep scheme suggests it's a met/con workout for advanced lifters rather than a max effort. Go with something you think it'd be hard to get 21 reps with. Does 115lbs sound good, Sarena?

Chris thanks for the science and all! In all actuality a few weeks ago I did Fran and then a short while later did 100 reps DL of my then 1 RM at 95#. It was too bad either. 115 would prob too light in that regard. Lately I start warming up with 135#! It seems I want to do 95 for WU but always end up taking (in error) 45#plates as opposed to 25#!

#7 I must admit DL is my best lift and I luv it so much. Am actually going to the powerlifting cert in 2 weeks to meet Coach Rip too! I am so psyched!

Sarena, you are such a liar. We all know you go for the 45lb plates on purpose. You're trying to make the scrawny-legged, all-pecs-and-biceps frat boys look bad.

if only that were true! I did it twice recently and couldnt figure out why my DLs were feeling heavy to start until I was ready toa dd more weight and realized what i had done!

I can see it now, "yeah you bench whatever," says Sarena to the gawky biceps with a boy attached, "*I* warm up with bodyweight dead lifts."

The press is my favorite lift. It's all "hands, bar, sky, now!" And then the yell of the "trainer" who saw me, "no overhead lifts!" I'm glad I found a new gym.

Could someone please explain the reasoning or line of thinking behind the "1-1-1-1-1-1-1 rep" workouts or point me to an article/other material so that I might read up on it?

Is the purpose simply to measure your progress? I'd appreciate your help. Thanks in advance.

Sarena, try the 185# DL...can you do 5 or 10 rep sets with that?

Last time I used 155#.

#12 - "1-1-1-1-1-1-1 rep" is a Max Effort workout. It can be used to test your 1R max or to exert the Maximum Effort on each lift. People approach these differently (as with all of them) but the two ways you will see most commonly will be:

1. Warming up with multiples of lower weight then getting heavy for the single, gradually working up to a 1R max.

2. Picking a weight that is what you already know you can do for 1 rep and just doing that for seven single reps.

They are not for time, so resting between reps is generally in the 2 minute range to make sure your muscles recover and you don't cool down too much.

Hope that helps. It's an often discussed topic.

Grund...

also, and to try and be as unscientific as possible, max lifts are a necessity in order to make sure that your body maintains the ability to recruit ALL available muscle fibers.

Think about neuromuscular efficiency when a novice first starts out a new lift - their form is normally terrible. with time, however (and maybe even on that very first training session) the form comes around. in fact, novices show more gains due to improved neuromuscular efficiency than due to actual strength increases!

nevertheless, the max lifts have an effect akin to the one just mentioned on any athlete; and that is to make sure you are always able to fire those last, hardest to use, pistons.

now go get some...

Jolie...nice photo!

Are we just doing 1 set of handstand push-ups after the deadlifts?

or are we doing 21 DL's, 21 handstand push-ups, 15DL, 15 Handstand push-ups, etc?

215#/6'4"/28 yom

Just under 8 minutes. Subbed some goofily steep pushups for the HSPUs.

Brandon #17,
21 DL, 21 HSPU
15 DL, 15 HSPU
9 DL, 9 HSPU
Done.

sweet, this is the first WOD I ever did, and now I'll see how I compare after a month's time.

56yo/male
185
8:03

Would of been faster but my cd started skipping

56yo/male
185
8:03

Would of been faster but my cd started skipping

#3 Sarena,

Although you got your own answer, here's my take on it using the CFT scaling (discussed in the forums). Assume that the weights given are for a male 175 lb advanced athelete. He should have a 950 CFT according to the standards chart. Compare your CFT to his and let that ratio be the scaling.

Example: If you have a 475 CFT, then (475/950)= 1/2. So for Dianne you'd use 225 x 1/2 = 113 (round up to 115 lbs).

Scaling based solely off your weight does not take into account body fat or strength. Probably not an issue with you, but when I had 20%+ body fat, scaling up made it nigh impossible to do a reasonable work-out.

S;
Nice, the old I grabbed the wrong plate excuse, but when I use it, it's always grabbing lower weight, now I see why I'm so weak.
Jay

Thanks all for your answers. I will let you know how I fared later!
Laura--185# sounds high for 45 reps total, but maybe! I think I could do it in the end but my time will drastically decrease. Also I havent tried HSPUs in a long time and my shoulders are my weak link so I will prob be doing strict shoulder presses at 2:1 to HSPUs.

Scaled to 135 lb DL (my 5RM is 240, my CFT is 600)
Scaled to pushups with feet elevated 18 in.

9:00

K-
CFWU (12) x 2
WOD- 125lb DL HSPU knees on bench
time-7:43
broken on rounds 15-9DL 1/2 way through each
HSPU PR no breaks.
Last time 11:10 multiple breaks on all.

J-
CFWU modified x 2 @ 10
WOD DL Rx'd HSPU feet on wall
Time-4:51
Round 15DL break at 4 & 9

N-
No WU
WOD 55lb DL HSPU knees on bench
Time-5:56
HSPU broken

Kate

43/m/168

As Rx:

12:22

PR!, last set unbroken.

41yom/207#

135# DL (Home gym)
60# OHP (2X30# DB)
6:40

I used 135# because this is 60% of the rx'd weight. Using Coach Rippetoe's chart for CFT, the intermediate level totals are approx. 60% of the Elite. Since I am striving to move to the intermediate level, I am using weights that are 60% of rx'd. As far as body weight exercises go; if you are 20+ pounds overweight, like me, suck it up and lose some weight.

m/45/185

minimal warmup (10 pushups, pullups, situps)

WOD as Rx'd, 15:50

20 knees-to-elbows after.

t.

bw: 189

As rx'd: 10:34

First time doing hspu "kick up" style with back to wall. Took more effort to balance and could only get 1/2 ROM.

No more Crossfit WODs until after the kettlebell sport meet in Michigan this coming Saturday.

10 minute jerk set: 63R/53L. Hand switch at 5 minutes.

30 minute break.

10 minute snatch set:80R/76L. Hand switch at 5 minutes.

Deadlift
135 x 21
135 x 15
185 x 9

HSPU (subbed biangular shoulder press machine)
100 x 21,15,9
= 11:11.23

diane 21 minutes

$$$$$$$$$$$$$$$$$$$$$

as rx'd
19:30
nose to floor on hspu (clock killer)

age 41
bwt 208#
225# DL
Assisted HSPU w/ heels over bar (vertical)
Time - 3:50
Almost met pukey; did get a terrible headache at the end. 15 seconds better than last time.

18:15 as rx'd...PR!

21:09 last time. Gotta add HSPU as a post WOD thing to bring those puppies up.

21yo M bw162.2

225# DL
HPU assisted against wall

20:07 did all sets broken

DL max 1 rep is 311.

This was a very tough training. espacially for my grip.
Gotta work on my grip.

By the way..

Can somebody tell me if there is an easy way to learn kipping pull ups. I just can't seem to get this technique.

I've watched those exercises a dozen times!! but I keep swinging..grrr

128lbs
175 DL
9:02

41/188lb/6'

4 minutes on the dot as rx.

a lil slow PR is 3:10

33 yom/222lbs

As RX'd, 13:27. Elevation (9,000 ft) is still kicking my @$$.

36/M/64kg(141lbs)

90kg(200lbs) Deadlifts (75% of 1RM)
Handstand push-ups

11:45

#39,

This video helped me get the hang of kipping.
http://www.youtube.com/watch?v=fLPj_6pFE44

28/F/110#

I had every intention of doing Diane this morning, eventhough it is my scheduled rest day. Worked on sprinting drills, and sprints yesterday along with pistols and my legs are very sore. Also felt a weird pop in the post delt area while doing L-pull-ups yesterday. the joint feels sore. I have no idea what I did, I have never had a problem with L-pull-ups before. Anyway decided to rest the body today and will make Diane up tomorrow. now, if only I didn't feel so guilty!

280#/43 yom

First. WOD after 2 week family vacation.

Diane @ 225# DL and asst HSPU in 8:51. Taking it easy for a cycle or 2.

19:20

bit disappointed today, everything was a massive struggle, and last time I did in under 14 minutes.

did 3 hours of boxing and BJJ yesterday, I'd like to think it was that affecting my performance after a 3 day cycle, I thought I'd be in better shape today though. The guys I trained with train, but don't do crossfit, it was their first time and they didn't seem too gassed.

7:27, as rx'd. 8:45 last time.

My time is now exactly half of what it was the first time I did Dianne. Thanks CF!

39/M/224#

6:12

- regret to admit my HSPU's were 1/2 ROM but improving; next time will do supported

- DL's felt great and all unbroken

- still trying to get leaner and thus stronger pound-for-pound (want to lose some of my bulk)...still feel very much like a clydesdale on body weight exercises like HSPU's and pullups.

- I often notice many of the super CF'ers are in the 165-185# range.

31yom@185lbs

For HSPU I hooked my toes around a bar about neck high on the squat rack. Everything else as Rx'd.

3:23

36yom 140lbs

CFWUX2
My max deadlift is 245lbs so scaled down to 175 first 10 rps, realized too heavy, 155 next 5rps, then 135lbs for the rest
HSPU feet on smith bar to full vertical, full rom.

Next time I'll use 155lbs

oops forgot to mention time was 7mins 30secs

Newbie
2oolbs bodyweight

Deadlift 95 x 21
115 x 15
135 x 9
Handstand push-ups with knees on bench for 1st set
Feet on bench for 2nd and 3rd sets

I definitely scaled it down too much.

10:07

WOD @ 155# DL and feet up on high bar for HSPU
4:50

When subbing shoulder presses for HSPUs, is it better to do them sitting down or standing up?

First Diane

27/m/216#

WOD as Rx'd (didn't have a partner and don't trust my balance yet, so did elevated pushups with my feet on top of the stairmaster console... just about vertical)

11:43

ow... or wow... don't know which :D

13:05

subbed 185# deads and mixed negative with full HSPU

Joe #55
when you sit you disengage several of your muscles and in CrossFit training you want as many of your muscles activated and firing as possible. Therefore, standing will lengthen you kinetic chain thus requiring more muscles to be used. So stand up because its more functional.

35/m/180
CFWU
WOD as Rx'd
12:47
First time doing a complete Diane with HSPU. Only got 1/2 to 3/4 ROM on HSPU, but NO MORE squat rack assist.

32/m/212#

I subbed the weight to 185# this time to concentrate on form. My form got sacrificed for speed last time I did Diane as RXed.

HSPU were done with feet supported by power rack.

4:43

175lb 20yo Male

8:10 as rx'd..... PR
This is one of my favorite workouts. Quick in and out but still painful

8:11
#115 DL as advised @CFNYC
PUs feet elevated abt 14in

Down fm 9:42 in Febn same weight DL and *ssisted HSPU negatives
Wish i went higher in DLs but need to learn to respect coaches thoughts.
Then Olifting class and later yoga!

48 yom/148#

Was going to do an ME Black Box of DL and Shoulder Press today, so subbed a heavy (for me) Diane instead.

DL at 203#
HSPU about 1" short of top of head touching floor.

12:45 versus 14:08 in last time with 199# DL.

CFWUx2

13:24 (155# DL, assisted HSPU against wall)

CFWUx3 (no pull-ups, sub push-ups for dips)

Modified Diane due to hamstring injury:
12-15-9 reps of
Weighted pull-ups (20#)
HSPU assisted against wall

12:51

Kegger - good to have you back!

Subs: Assisted HSPU with feet on rack set at chin height.

DLs were all full stop, no bounce. I've been cheating these for too long.

6:37

Hi Everybody,
After finishing workout, i have a bunch of little red dots on my face from doing the handstand pushups. Anybody else ever encounter this or have any knowledge on this? Maybe broken blood vessels or something?
thanx in advance for time
Tom

26/m/165 8:19

DL's as rx'd, but hspu's were assisted using a wall.

WU
walk to gym
WOD
subbed w/ 205# DL
assisted HSPU (feet on bar in squat rack)
5:19

Neil(49) & Ellie(52)

Neil "Diane" modified

Deadlift 220 lbs 21/15/9
Shoulder press 100 lbs 21/15/9

10.45

Shoulder presses felt unusually hard.

Ellie " Spartan 300 Challenge" modified

25 Pull ups
50 Deadlifts 90 lbs
50 Push ups
50 Step ups 18"
50 Floor wipers (Fixed bar on squat rack)
50 S/A clean+press DB 20 lbs
25 Pull ups

22.07

Have a good one

Neilfit

Took my time on this WOD as was trying to be conscious of adjustments to my deadlift technique made with Kempie (crossfitnortheastengland.com) on Friday, and lift correctly and efficiently. Completed as rx'd.

Felt good though.

Finished off with some walking lunges with 40lb overhead and box jumps.

'Pain is temporary'

Subs:

Assisted HSPU with feet on counter, flexed at hips.
DLs: 119#

9:57

M/32/171

155 lb DL
assisted HSPU with knees on the preacher curl thingy ( I found a use for that thing!)
15:05

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips 1st round, 10 each 2nd and 3rd round.

Diane
155lb Deadlift: 7,5,2,4,3 – 5,5,5 – 3,3,3
HSPU:5,4,4,4,4 - 4,5,3,2,1 – 4,5
Time: 29:12
Most HSPU were about ½ ROM, need to improve depth.
Foam roll after

Compared to 070124 w/135lb Deadlifts: 27:28

39 M 190
22:06
155lb dl
assisted HSPU (feet on Smith machine bar)

thankyou CF!

Oh yeah, note to self: sweat pants on dl workouts.
Pretty banged up knees and shins!

thankyou CF!

1:56 as rx'd

hands too wide on video review, upper arm only parallel at bottom, good intensity though, need parallettes for HSPU's from now on...

bwt-163

24/m/145

As Rx'd 8:10

9:48 Sub 185 DL, HSPU (est 3-4 inches from full range)

Only used 135# due to various back, hand and hangover problems.

7:15

to comment # 76. Awesome time OPT! Parallettes are great. Doing your HSPU on some 45lb bumpers also works for added ROM and the hands closer together so its more like the shoulder press position. Gymnasts rarely have their hands wide apart when they execute HSPU.

23/m/199

7:15 as rx'd pr, previous was 12:05

matt
as rx'd 15:00

terry 1st day of xfit!
40#DL(felt too light), 15#db shoulder press(felt a little too heavy)
time 10:30

21/m/170ish/6'1''

3xcfwu
dl 185
subed for hspu with feet resting on highest squat rack support setting and hands grabbed onto the lowest, in retrospect i think doing db millitary presses might have been better.

185 is really heavy for me so for me this was more about getting through everything rather then time. i had to rest between each dl so everything took about an hour.

4:22

sub'd
135# DL
partial HSPU

Hey all, my first day of crossfit and just have a couple question, thank you in advance.
1. What type of W/U should I incorporate for today?
2. Is there any rest between sets?
3. Should I finish the D/L sets then move to HSPU's?
Thanks again and hope you have an awesome work out!

CFWU 3x15
Scaled weight to 185 (20 more than last go around). I set a Smith Machine Bar to about 4ft and put my ankles on it and tried to make the best pike I could for the HSPU.

Total Time 11:05

Added 25 mins on the bike afterward.

As rx'd:

me: 2:52
dan: 2:45

195# deadlift
hspu's to 3" stop

12:34

39/m/178

CFWUx3(2 real pullups, rest negs, did the dips in spite of the hspu's in the WOD)

135# dead
hspu's with VLROM (very little range of motion:)
18:57

I didn't post last time this WOD came up because my dead was only 95#(form practice) and my HSPU's were PNROM(practically no range of motion). I clocked in at around 25, 26 min.

My HSPU's are getting much stronger, though I have yet to do a single nose-to-floor. I can now go down about 3-4 inches, whereas last time I barely moved on each rep.

As Rx'ed except the HSPU were assisted by throwing my legs over a barbell on the rack.

27:53

30 yoa/180#/5'10"

14:10
225# DL, HSPU feet against wall, facing away. All sets broken.

28/f/154#

CFWU x 2, including some work on pull-ups

Brand X pack scaling - 21-15-9 reps of 135# deadlift, 20# DB overhead press

Time - 12:40, limited more by the threat of Pukie than by muscle fatigue

Last time - 120# DL, 25# DB overhead press, 19:00. I dropped the DB press weight for today's workout because it had been too heavy for me last time. I'd started off OK and was quickly reduced to short sets with shaky form.

33M / 187# / WOD #137 / CFT 825

CFWU

"Diane" in 9:04

I took the deadlifts a bit slow to work on form and make sure I was warmed up. Almost 2min slower than last time, but I didn't want to pull a hammy again. Last set unbroken and fast. Next time do 1 warmup set of 9 reps and some extra hammy stretching to blaze thru the WOD. Dropped my HSPU from thick telephone book to the short end of the ABMAT. Full ROM just around the corner.

28 yom 225#
as rx'd 7:56
PR by almost 2 min
Thanks Crossfit

Chris 13:13
1st 13 HSPUs were assisted with back facing rack(19). Rest of HSPUs were with back away from rack.
Craig 21:13
DL 175
HSPUs were elevated pushups(9) on rack.

keggar--welcome back.

8:31
205 lbs.

27/M/ 200lbs

21-15-9
225LB Deadlift
HSPU

4:08 (PR was 6:48)

All deadlift sets un-broken
Used the wall for HSPU

By the way, does anyone know where I can download a video of "Diane" ? I looked in the FAQ's but couldn't find anything.

Thanks

Jesse #99

http://youtube.com/watch?v=YARXjYqC8mU

5:48

DLs as Rx'd.

HSPUs done with feet on Smith-machine bar in a nearly-vertical but still-piked position. It was too easy. Next time, need to try a different position and get more body weight into it.

5:08
HSPU to 4" target.

Did Fran yesterday eve @ CrossFit Oakland Wod-Off, 8:08.

wght 185 age 20

21 15 9 or 225 deadlift, subbed 115 pushpresses for HSPU

1st set unbroken for the deadlifts

time- 11:30PR last was 13:35

42, 90kg.
231 lbs (105kg.) but only 50%ROM on HSPU

17 min.

Anybody else have trouble with hands flat on ground? I used some rubber plates, helped alot.

Best to all!

28yom/220 lbs.

223 lbs. DL as rx'd
couldn't do HSPU, subbed 35 lbs. dumbell press for first two sets and then 100 lb. bb for last set. disappointed in my shoulder strength. didn't realize they were that weak.

24:56/had to change weights on bb. and find a suitable sub for HSPU

6:05

I fell over first set of HSPU, hand slipped. LOL. Waste of 20 good seconds there.

200#

5:30 as rx,d

4:06 is pr

July 15 June 9
BWT:157 BWT:162
DL 135lbs DL 115lbs
decline push-ups Regular push-ups
:8::34 :8::15

37 190

07/06/09 5:57
TODAY 5:20

29/M/185

185#, HSPU against wall: 9:12

No rest yesterday. 5 hours of swinging a sledgehammer breaking up concrete.

#75, scott. Sweat pants work well, but you can also slap a bit of pipe insulation around the middle of the bar. I usually tape it with duct tape as well, and then cut the tape along the seam after. Saves the shins.

18:12

DL: 135lbs X 12
115 remainder

Sub'd Overhead Press for HSPU
135lbs x 9
115 remainder

M/21 bwt:149 cfwux3
225# DL - 21, 15, 9
HSPUs self supported on smith machine - 25, 20, 10

12:30

m/33/5'9"/175-[75 days since CF 6th post]

185 lb Deadlift
could not get full perpendicular on HSPU's so did 85 degrees using the wall

12:15

24m/190/5'10
warmup: 10 pullups, 20 situps
225x21-15-9 DL
hspus 21-15-15
first time around 12m, after reading comments i am very dissapointed
finish wod with 21-15-9 of push ups with a ball. one hand on a med ball while the other one on the floor, doing a pu and alternate hands.

34/215/76"

CFWU

As rx'd 12:40

HSPU form was not perfect but is getting better.

21:30
DL: 185
HSPU: very limited ROM

I am new to crossfit and have been doing the program for about a month now. I am a former division 1 lacrosse player and considered myself in amazing shape before doing some of the WODs.

Today I did the headstand push ups along with DL and after the workout noticed I poped several blood vessals around my eyes. I am pretty good at breathing correctly and am unsure about why this happened? Is this normal? Should I attempt this exercise the next time around?

17/M/175

21-15-9 reps of:

225 # Deadlift (all sets were broken)
Handstand Pushups (1/2 the way down and using a wall for balance)

14:57

M/158/24YO

Diane

As Rx'd: 6:50

New PR!

Diane
21-15-9reps
DL 225lb
HSPU

as rx'd

Time 18:06

45 206

deadlifts as rxed

hspu with feet over 6 foot bar on power rack vertical

2:54

45 y/o Male 151#
6:53 as rx'd - I missed Diane the last time when I was at the CF cert in Vancouver. Previous best was 12:18 so very happy with today's result. My goal was to get all DL straight through which was accomplished although I had 1 or 2 quick pauses at the top during the round of 15. HSPU were 15/6 for round 1 then broken into 5/2/2/2/2/2 and 3/2/2/1/1

45m203lbs

deadlifts broken
handstand pu assisted
13:00

good for me, first doing 225lbs

Holy crap, Trevor, nice work!

Comment #116, don't worry about it, it happened to me for the first year of HSPUs. It will clear up.

24/m/5'10" 224#
CFWU 3x14
Burgener WUx3

Diane-4:25
HSPU assisted feet on Smith Machine bar

hspu assisted

4:02

+ 16 lb weight vest

9:37; self assist HSPU. ~ 2 min off PR.

4th day of crossfit. Man i havent dead lifted in years. I thought i was in good shape until i found crossfit. I train very hard being a professional fighter but these workouts are the best i have found. Im still training an 1 1/2 hrs of striking and 1 1/2 hrs of grappling 6 days a week and try to get some running in as well. But CF is the greatest thing i have ever seen for total fitness.
Anyways dont make fun of me to bad!

24 m 155

Diane
155 lb deadlift
and used the bar on smith machine if i felt i was going to lose my balance.

First day after a week off. Scaled to 185# DL and knees on 20" box for HSPU's.

Time: 5:34

Age 29
BW 160

cfwu(15) x 3

225 dl
95# overhead press

deadlifts really slowed me down
18:40

#100 -

You can find a video of today's WOD under the June 10, 2007 WOD demo video:

http://media.crossfit.com/cf-video/CrossFit_DLHSPUJumpWOD.mov

It also includes a vertical leap in addition to HSPU's.

19/m/180

WOD as Rx'd. Deadlifts solid and unbroken. For the HSPU's i used a set of pushup bars to allow for a longer range of motion. (exhausted my shoulders to the max!)

total time: 9:06

9:31

135 lb. DL
HSPUs w/feet elevated on Smith machine--nearly vertical

The last time we did this one I did the same weight and HSPU sub and clocked in at 13:25. Not too shabby. Now, it's time for real HSPUs! I have some fear in even trying a real handstand though.

I just started crossfit again atfer a couple weeks of weightlifting... gooood to be back! people said they hurt just watching. if anyone's got any tips to work up my hspu's i'd welcome the advice.
18yrs/155lbs
6:31

It looked so easy. Yesterday I did that Tabata workout I am still sore. Anyway old news.

Had to scale down today.

CWF WU x 3

21 DLs at 185
21 HSPU assisted

15/15

9/9

then

6/6

Because I am weak and needed help.

12:14

Thanks for making me feel very weak...

wu: skip 5:00
wod: Partial Diane: 21+15+9 reps of DL 135 (1RM/2 unbroker) and AMRAP hspu (7,3,2) 7:20 - too much rest between sets
add: row 1K 5:04

CFWU - squats and back extensions

subbed 145 for 225

7:30

J
J
J
J
J

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd
5:56(pr)

I LOVE "DIANE"!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

26/214#/5'11''m

had to work sets because i couldn't do the entire reps as RX. had to do feet on a bench pushups but i doubled the reps, no where near ready for HSPU

DL:135# 11/12
PU 20/22
DL:185# 8/7
PU 15/15
DL:225# 4/5
PU 18/18

M/45/220/6'

CFWUx3

WOD:

DL as Rx'd

Sub. Shoulder press w/2x35lb. dumbbells

7:30

7:54

rx'd 6:51

5:28

hspu all sets broken
dl - 185 lbs

21/m/160
19min 40 sec
dead lifts
21 - 205#
15 - 205#
9 - 205#
hspu-
wall assistance
21-15-9

also threw in 40 double unders
huge progress today i could do 17 in a row :)

comment #134

just walk on your hands or do hand stands regularly. and then do wall assisted hspu( legs against the wall ) you don't have to touch your head on the ground but work towards it.

10:15

first rnd w/ 175 DL
2nd & 3rd rnds w/ 155 DL

175lbs it took me 3 sets for 21, 2 for 15, and 1 for 9 and fr the HSPU it took me 2,2,1

6:38, as rx'd. 26 sec. faster than last time...

CFWU x 2

185 DL: full sets
HSPU: (15+6), (7+8), 9

19/m/150#
sub 175lb DL
48:08

5000 meter row- time: 19:33
Then "Diane"
As Rx'd
Time: 6:54

21/M/170
Been on a 7 week weight lifting routine, as you can see my first WOD did me in. You're all rock stars!

As Rx'd
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

12:50
(if only my butt didn't cramp on the D/L's!)

BW 174

Sub'd 185 DL

Time: 8:30

Feeling very week after almost a year back in school with very little time to work out. Looking forward to getting back up to my previous weights and times. Oh the joy of disuse atrophy!

17/M/5'11"/165lb

13:20, with partial ROM HSPUs.

9 min 24sec faster than last time. I attribute this to having gained 15lb/ not all fat of course ;)

HSPUs are better than the last time, but still not head to the ground. I will have to work on that this summer.

F/46/114
10:49
185# trap bar deadlifts, HSPU

20/m/140
sub'd 205 DL
8:52

25 yom 6'2" 155#

500m row warm-up
3x 10 pull-up/ 10 dips

185# dl 21-15-9
40# dumbbell press 21-15-9

15:32

thanks gaucoin.

30/M/200

Bike to gym

CFWU x 1

Pre: 1RM squats (lame)

Subbed 255# DL

13:51

DLs unbroken, HSPUs were a chore.

Beer is still not a performance enhancing substance.

41yom / 148

CFWU x3 x15 (-BE, PU, Dips)
WU - DL 45x10, 135x5

WOD - Diane - 9:42 an improvement over the previous time by 1:30

Post GHD Situps (16,14,12), One handed Prone ring pull-ups 3 sets of 6 each arm.

Back on schedule from a lengthly much needed vacation. Managed to improve even though I did 9+ rounds of Mary on Friday and did the 12 exercise mosaic yesterday to get back in the swing of things.

m/50/145

DL 135#
HSPU limited range

12:01

Good discussion above regarding how to scale prescribed weights.

12:17

Only had 125 lbs for the DL.

21,15,9 of the following:

90# deadlift
25# barbell standing shoulder press

19:21

Well, due to the nuttiness of the hall I'm at PLUS this new and bothersome pain in my mid-thoracic I couldn't do a real Diane today so I did my own thing when I went home, which is insanely late for a WOD for me. On my deck in the opressive heat that's abusing Calgary I did, for time:

3 Rounds of 50 Squats and 15 HSPU=10:09

Not happy with the HSPU, they pretty much sucked. Did 100 Military Sit-Ups in 4:12 for post. Can't believe tomorrows WOD is posted already, hopefully my back holds up because I've been waiting for this one...

5:23 man almost pukage

Tariq and I were out of town and used the local kids playground to put together the following: 1 minute stations of pullups, dips, box jumps, L-situp, pushpups on parallel bars, rest. Hand over hands on the jungle gym were dropped after the first of the 4 rounds due to hand injuries. The best part of this was the 3 little girls who wanted to do whatever Tariq was doing. This includes pullups, which amazingly, one girl was able to do quite nicely. One of the moms was fascinated by the pushups. A very fun sub for today's wod.

45 y/o - 6' - 225#

CFWU X 3

as RX'd

8:29

Felt very slow and weak? Have for about two weeks...?

OPT: Incredible post! Please email me a copy of the video you mentioned...You and your posts continue to be the top-notch benchmark in which to aspire...AWESOME! I cannot move that fast even without weight.

m/32y/205lbs./CFT 625

"Diane"
21-15-9 reps of:
160 DL (225 x .71 (my CFT multiplier)
HSPU = Elevated feet push-ups

8:39

M/19/140

DL max = 255, CFT = 285
scaled to 135#

17:41

All sets were broken. I managed to do all HSPUs on the first set, and 10 on the next. From then on I subbed two standing 30# DB shoulder presses for every one HSPU.
This was a success! I DL'd 20 more lbs. than my first attempt at Diane, did more HSPU's, more reps of subbed shoulder presses (only did 1-to-1 before) and all in 2 less seconds!

XFFTW!
(crossfit for the win)

whoops, CFT = 585. That would be weird if I could only squat 30 lbs, and press 5, yet pull a bunch.

Oh, and I did some foam roller action for my ankle and it felt real good. Well, really painful at first, then later good. Stuff does wonders. I wish I read the myofascial release article in the CFJ earlier!

Bwt: 133

As Rx'd: 4:39

Felt tired today, would like to get sub 4 for this someday

28:00 as rx'd

Nicole: 8:14 HSPU one foot over cross beam of squat rack, near vertical full ROM. sub'd 135lb for DL.
Jeremy: 12:12 Vertical full ROM HSPU. HSPU's felt weak. Will make them part of my cfwu.

sub'd 205#
8:11

2/3 cfwu
As rx'd, 11:05.

Felt sluggish. 2 mins slower than my best. Don't understand.
Rd 1 - 4:07
Rd 2 - 4:27
Rd 3 - 2:33

5:52
squat rack assisted HSPU's

M 34/170

been in the wildnerness for 3 weeks.
first crossfit w.o. back

14:45 as rx'd

OPT, when I saw someone posted 1:56 as rx'd, I just laughed and thought they were joking. Then I saw you were the poster, I knew it was no joke! Fantastic work, as always I am impressed.

11:55 assisted HSPU (feet on Smith machine bar)

Used 185 for deads.(All I could get my hands on today)
2:44
Would like to hit that time with 225.
Need to keep at it.

sub'd kb swings for deads (no gym today)

d - 4:00 (24kg)

j - 4:30 (16kg)

bwt:155
DL: 155lb
14:23

33 yom/195#

2nd Diane / last time 23:00
this time 8:14 almost cut 2/3 of my time, I'm pumped! I'm a believer, now. Got a new group of basic training soldiers in less than a week ago. Let them work out on my weight lifting equipment for the first time today ($6000 worth of stuff I don't use no more since beginning crossfit) saw one soldier doing straight barbell curls, I had to smile when I saw it, I'm gonna convert a few I think. I see lots of potential in this group. I only got about 6 of the last cycle that were at the level of fitness I thought could handle it, this group's got promise.

160# for DL and HSPU using some assistance from a mattress against the wall.

11:03

So hot lately that I was dripping sweat by the end of the first round.

As usual, what an amazing bunch of times, but 1:56!?! Holy cats, that is mind-boggling OPT! I'm really happy with my time; it almost cuts my last attempt in half. Scaled to my weight, using 200lbs for deadlift.

11:51

16:46

23/M/175#

DL 185#
assisted HSPU's w/ heels hooked over olympic bar in squat rack (vertical)

5:53

First time DL this much this many times. HSPU on waist high work bench and piked at waist. Forgot to start the clock until 15 reps into DL:

8:45

Pre: Got my rings yesterday so I started using them today. Fooled around to wake up in the a.m. and used them for dips and PU on the CFWU. It is ridiculous how much harder dips are on rings. I did 5 per round in the CFWU and will be increasing as I am able. I love them though!

5'10"/32/M/189lbs

Did as rx'd. 13min 12s.

11 minutes

65lbs. deadlifts
HSPU = Press with no drive 30 lbs.

40 yom, 157# 5'8"
first time to do as rx, 225# dls
did hspu's on generous pillow
27:42

New workout today:

"John Cougar(ish)"
**Jackie & Diane

Jackie
*1K row
*50 thrusters 45#
*30 pullups

9:46
row 3:40 (getting better)

**rest ~10 min**

Diane
*225 lb. deadlift
*HSPU
21-15-9

7:19

Total time (including rest): ~28 min.

26m/6'5"/216

185 lb DL, 45# db standing press - 10:50

30 lb more on the DL, 5# more on the press than last time, and knocked off about a minute.

M/21/180

CFWUx3

As Rx'd:
12:51

HSPU's slowed me down the most.

41yom/190
As Rx'd: 5:06

44 yom/ 220lbs

9:00

225lb DL
95lbs barbell OHP

27/m/215

6:11
HSPU's in pike position with feet on GHD bench

25/f/131#

breakfast: run 46 minutes = 6 miles

WOD:
"Diane"
165# for DL

9:15

redid a few hspus in the third round for a few where the forehead hadn't touched the floor. otherwise would have finished faster. still, a few seconds better than last time :-)

post: bball game in one muggy rec center gym

12:28

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

Age 51/245#
DIANE - 225# DL/elevated leg pushups (12:16)

CO: 6:40
XO: 5:37
OPS: 6:14
1st Sgt: 10:00
Gy: 6:30
1B: 5:05
2A: 14:25
HM1T: 9:09

4:42 as Rx'd

20 sec slower than last time, but better hspu

M/36/205

as rx'd: 12:30

First Time:
"Diane"
21-15-9 Reps
200lb. Deadlift
Handstand push-ups

16:52 - HSPUs were pretty weak...most in a row was 5!

44M/235

Diane with slight HSPU scaling... -3.5" ROM and counted 6 negative/failure reps where I got down and couldn't get back up :)

Time = 11:14

185lb dl's and buddy holding feet for HSPU's.
Time 5:37

It's been awhile since I last did this.

Deadlift 100kg
Handstand Push ups
21-15-9 reps
3:54

24 yom 87 kg

Wow today was a killer! Missed yesterdays bench so did it before work
7 x 1RM 90-90-95-95-95-100-95 kg
finally topped the tonne...YAY

This arvo after work did Diane for the first time as rx'd, I haven't been able to get the handstand pushups before today although admitidly some of them were pretty dodgy!
Diane as rx'd in 12.56 mins

27/M/182#

11:52 as Rx'd

DL's unbroken, HSPU's broken....need to work on these more.

Diane in 2:04 (PR)

Deadlift 225lbs

I had two buddies balance my feet during the HSPU.

-WEB, Afghanistan

7:38

Mark
185 lbs. 9:53

34/m/170#

19:34 as rx'd.

Broken sets...really tight low back slowed me down.

M/48/5'10"/175

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups SUB pushups hooking toes over bar in power rack

7:11

-------------------------------------------------
Compare to 070609

7:39

777777777777777777777777777777777

11:54

M/36/215#

CFWU (15)X3 -dips

WOD Scaled to:
21-15-9
Deadlift 185#
BB Shoulder Press 65#

Time: 8:11

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd
5:59

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Subbed 135 lb. push press for HPSU

15:29

M/38/187

Scaled down to 205 lbs on the DLs.

10 mins even. Last time out, 12:40.

More better faster

F/30/ 116lbs

50lbs DL
knee on box handstand pussh up modification.
9 minutes

12:09

jjjjjjjjjjjjjjjjjjjjjjjjjjjjjjj

30yom/179lbs

CFWU+ 2 Bergener
21-15-9
215lb deadlift
HSPU

I like this one. It looks simple, but when you do it, it actually hurts.

Jay

8:30 as rx'd

32/M/72"/162

Diane as rx'd
9:19

Diane as Rx-ed

12:18 (51 sec off PR)

DL's and HSPU's broken. Surprised that deads felt heavy today.

Cheers, kempie

M 50 69 180 CFT 735
Last time, 14:00
This time 13:34
DL's unbroken
HSPU to a 3" yoga brick

8:04
hspu spotted

bw - 200.5
6:29
135 lb. deadlift

bw - 210
6:50
135lb. deadlift

M/37/176

CFWU x 3 (-back raise and dips)

-Subbed 100# DBs (total: 200#) for DLs (easier on back, murder on grip!)
-Feet on smith bar at chin level

8:37 (compare to last time: 13:15)

After my last set of HSPUs, an older, "portly" gentleman walked over and said "if you're going to do 'that kind of stuff' you should go to a different gym." I guess he thinks I would care that he registered his dissatisfaction with seeing a real workout by someone in decent shape. Makes me realize I've found the right program. (I also made sure to follow up with a solid set of L-pullups right in front of him when I was done with Diane.)

11:00.

Mike-As Rx'd: 75%ROM on HSPU: 8:55
Erin-As Rx'd: Eleveated HSPU, DL180: 10:32

M/33/77.5kg

First time doing this girl. I was fearing the deadlifts as I don't do them often. Anyway, I came in at 12:15 as rx'd. Tore 3 calluses off in the doing.

On a side note, it was sports day today at my sons school and I competed at the dads 60m sprint and came 3rd. Gutted! I wanted to come 1st!! Why don't they do burpee races???

CFWU X 3

WOD
11:03

Last time did scaled puppies version with 95# dl
21-15-9
105 DL
Pushups with toes hooked on squat rack bar about chest height
8:10

lower back hurts now - I think my form wasn't good on some of the reps for the DL

39yom/160#
I managed to crank this out in 8:41.
I think that I scared my kids.

41/169

As rx'd

11.26

27yo, 5'11", 171lbs

Started with 205lb Deadlift, then dropped it to 185 after the first 7 reps. Back has been a bit tense.
HSPU with ankles against a bar (no assist).

About 21 minutes total.

No improvement here. I've been slacking for a few weeks.

M/26/178
CFWUx3
WOD as Rx'd: 7.17

9:54

Previous = 9:33
Previous = 12:18
Previous = 15:24
Previous = 19:17
Previous = 15:45

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

33/M/200

scaled down WOD

round 1-185 deads with 95lbs barbell OHP
round 2-185 deads with 95lbs barbell OHP
round 3-225 deads with 115lbs barbell OHP

total time 17:34

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

on honeymoon in lake placid ny :) no gym
150 22lb wallballs for time 6:57

9:04

as rxd 24:33

f/27/106
affectionately known in plano, tx as "man-eater"

500m row
CFWU x 3

95# DL
HSPU against wall
4:50

18:04

DL - 140#
as rx'd (don't think my form was great)

shoulder press - 30#
21-21-15-15-9-9

46 / 182

as rx'd - first time with full DL weight and unassisted HSPU (feet were against wall for balance), did not get full ROM on HSPU

15:59

last time
070609

sub assisted HSPU

13:33

this time
070715

HSPU against a wall facing towards the wall

11:50

Tim:

5:22 as rx'ed (unassisted HSPUs all of them!!!)

pre: Burgie + muscle-ups + CFWU-dips
post: dips + windshield wipers + campus board

M/31/197
CFWUx2, 2x3 MU's
As rxed:
9 mins.

Too many breaks during the 15's...

6:57
assisted HSPU

4:11
225# DL; more than half ROM on the HSPU's.

bw 166 9 min. Assisted HSPU

M/29/6'1"/185

18:29

Did first set of deadlifts with 195lbs then switched to 185lbs for rest. I couldn't keep my grip. This was also my first time with real handstand pushups. My range of motion was only 3 or 4 inches but it's an improvement.

23 M 182
7:43 as RX'd

male 16yo
183 6'1"

as rx'd: 40 min

27yoM
68kg
5'9"

as rx'd in 8.56

5:40
As Rxd except HSPU legs on Smith machine

Back felt awful

5:40
As Rxd except HSPU legs on Smith machine

Back felt awful

Finished in 20 min. Started with 225, but had to bump down to 185 midway through the first set. It had been forever since I had done deadlifts (new to CF). Haven't done HSPU before, so I did standing shoulder presses with 95lbs.

Tim:

5:22 as rx'ed (all unassisted HSPUs)

pre: Burgie + muscle-ups + CFWU-dips
post: dips + windshield wipers + campus board

Did this immediately after the 7 singles of bench press max

21/15/9 deadlift at 90kg (not 100kg)
HSPU mod'd number - 14/8/9.5 - felt like eyes popping out towards end. Rest of gym thought I was mad.

Slow 24 mins - too many explanations of CF breaks to gym in between hspu reps.

age 38 wt 163
199# DL
HSPU on rack
21-15-9
13:25

21/M/140

A day late since I've spent my weekend painting my brother and I have been painting our rooms while we're home.

CFWU x 3

Diane with 160# for deadlift and HSPU against the wall.
14:44.07

Post - practice some jump rope technique with double-unders and calisthenics to break the monotony.

5:08
135lb 28-20-12 80%
HSPU the best I could

32
6'4"
182

15:02
225lb first set then 210 for sets 2,3.

HSPU with legs resting against smith machine.

Very hard for me.

19:40
155 lb. deadlift
95 lb. overhead barbell press

missed it on sunday so doubled up on it on monday.

bwt 240 age 32
"diane"
225 deadlift
hspu to 25lb plate & pad
time 8:33

37yom
5'10"
202#

as rx'd but didn't have stop watch. In range of 8-10 min...

34yrs male 170
22:23 as rxed

500m Row
Burgener Warm-up

WOD- Lite Diane (135lbs)

:04::14

(Done a day late due to a little too much fun yesterday)
Went lite and worked on form. I've been taking the lifts off untill I find out more about that disk. But sometimes you can't say no to these girls.

Get some Go again!

35/175

8:37 w/ 205 dl
the handstand PUs were not full range of motion
2 minutes faster and 20#s heavier today

DONE JULY 16

bw-204

Diane-self spotted with feet over bar on squat rack

6:21-equals old pr

MC

205# DL up from 185#
10:20

Diane- Subs-44# DL, modified HSPU (knees on bench)
4:46
Try 55# DL next time

a day late
CFWUx3
As Rx'd with feet on top notch of Smith machine bar.

11:18

Diane-subs-44# DL, modified HSPU (knees on bench)
6:29
Try 55# DL next time

Starting back after too long of a break yet again.

Had to scale it, still can't do a hspu due to shoulder. so then...

165# DL all reps
elevated foot pu to roughly 30 degrees

20:21 total time.

As Rx'd -

All broken sets

11:04 (2:40 better than last)

Started working on our new house, first time back to xfit in like a month

3x CFWU
205# DL
18-13-6
12:45

14min 55sec
Beat my old time by 30sec plus I went from 135lb DL to the 225lb DL.

11:30
HSPU supported by rack

28/F/110#

135# DL
HSPU against wall

4:58 (about 40 sec slower then last time)

BW 180

Dianne as RX'ed 4:43
Much better than my previous best time of 6:22....amazing what adding some real live competition will do for ya.

5.45
s Rxed

31yom, 170#, 68inches
subbed 185#
6:54

28 yom, 180 lbs

14:45

self-assisted the hspu
ran 11 miles this morning

7/16 (day behind)
M/50/165#

Ran 24 min. intervals and warmed up with 2 rd. mod. CFWU (added some ring pushups and ring dips with feet on a bench)

Sub'ed # and did the HSPUs with feet supported on Smith machine squat bar.

WOD: 12:20 min.
185/x 21
HSPUs supported X 21
195 X 15
HSPUs supported X 15
195 X 9
HSPUs supported X 9

Finished with a few more sets of ring pushups and dips with feet on bench. I'm trying to learn how to use these new rings I just bought. It isn't as easy as you excellent CFers make it look.

22m/6'3"/195lb

as Rx'ed first time
11 flat.

bad headache afterward haha

6:43
as rxd.

37yom/186
CFWU x3
WOD
Dianne as rx'd
HSPU supported by squat rack
16 minutes (wall clock)
my first time
all DL sets waaaay broken. silver lining: room for improvement

42/168

As Rx'd.

Broken sets.

Dianne

56/M/190 18:01 DL @ 185 lbs, HSPU to a 5" block

46/F/125 15:23 DL @ 115 lbs, incline pushups

13:13

DL as rx'd
HSPU with toes hooked on bar

10:30 last w/pushups knees on lg ball

27/M/190
HSPU with feet on 43" dip press crossbar
225# DL
6.44

Jeff-3:04 nose to ground on HSPU except last 5 reps.
Charity-154# DL-4:42

39/175#/72"

Ran 3 miles at 22:00, then

11:55
HSPU's were supported, first 15 dls were at 225, then dropped to 205 - sets were from max 7 down to 1-2 at the end - biggest issue was grip

(done 7/16/07 after a rest day)
14:37...HR avg 163 max 177
185# DL's: Rd.1: 9, then 3's Rd. 2: 5,4,3,3 Rd. 3: 3,2,2,2
HSPU's on side of rack: 21/15/9 (first time w/out breaks!)
Crushed last time of 20:43! Not sure why. My DL form must be getting better, although lower back was really tight!

33/m/210# 6'1"
CFWU x3 (first time getting 3 sets of 5 pus!)

22:43

205# DL
Modified HSPU

I was 'moving' through this workout...not running...ouch.

As RXed 10:42

27m/195#
cfwu x 2 (12)

hspu with feet on smith machine. the set of 21 was too easy, so i doubled the reps on 15 and 9.

11:05

180# male - 31 y/o

225lb dead lift
not fully inverted HSPU

6:50

cfwu 3x15 (3x10 pullups)

Diane scaled 14:00
DL 115, 135, 145
HSPU--bar to chin level

Extra abs/ squats/ OHS 1x15 bar

1000m row
cfwux2

Diane as rx'd
21-5.41m
15-6.56m
9-3.44m
Total: 16.22m

As rx, 12:00

middle set of DL broken, first and last not

10:51

111# Cleans
Inverted Push-Ups

21, 15, 9

7:17

26/M bw: 250

CFSWx3 (x10 with pull ups and dips x5)
21: did 10@225# and 11@205#, did 2x50# dumbbell presses instead
15: 15x205# and extreme incline (straight back) push-ups
9: 9x205# and extreme incline (l-shape) push-ups
Time: 15:30

I've never done a handstand push-up, and people already stare at me at my gym for doing weird stuff. I'm afraid I'd make a fool out of myself and break my neck or something. I'm waiting until I can bring a friend or practice alone to try one.

I've been doing cross fit for less than one month. I did gymjones workouts before that, and today was the first day I was able to do an unassisted pullup since I weighed less than 200 lbs. I actually did 4, so I was pretty excited.

500m C2
CFWU x2
8:36 New PR! Shaved a minute and a half off last time.

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

Rx'd

6:40 (pr)

Previous 8:37

as Rx'd

20:03

M/265
07.17.07
15:42
315# DL
135# Press
about a min slower than last time but i did up the Press weight to 135#. DLs broken - 9/5/7, 5/6/4, un broken. Press broken - 11/10, 10/5, 6/3.

06.10.07
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)

41/163
As rx'd
13:50
Slower than previous, but hspu completed w/o phone book...

36/M/198

CFWUx2

10:16 As Rx'd

Slower than last time (7:28), but was off for 10 days prior to yesterday on a family vacation. Disappointed overall, but I'll get over it.

M49/195#
Warmup:
-- 5 min C2 row: 2 min at 200W; 30 sec work/30 recovery; work at 250W/300W/400W. CFWU.

WOD: 8:48 with mods

mods:
-- DL used 175# fatbar
-- HSPUs using feet hooked over bar on Smith Machine.

Notes: DLs typically broken at 5-7 reps; same with HSPUs. Performed on 070716.

CFWUx3, BW 127

DL 135#, HSPU assisted w/foot on bar

10:11, compare to 8:58 with 115# last time (more #/sec this time)

205lb deadlift
hspu supported ~ 5ft on lower rope of ring

15:20

as rx'd

29/M/190#
10:09

38/M/190
CSWUx2
WOD with 185# Deadlift. Unable to keep form with heavier set. Grip was a problem. All sets broken
21-15-9 reps
185# DL
Handstand push up
Time:22:29

145lbs/30yoa

"Diane"

21-15-9

225lb deadlift (broken: 21, 10-5, 3-3-2-1)
Handstand push-ups (unbroken - feet on squat bar)

5:02

50 seconds slower than before, which was completely unbroken

M/32/170

As rx'd

10:58

185# deadlifts (225 just wouldn't move!) and HSPU piking on Smith Machine 8:27.

36,6'2",180
10:02(pr) by 1:46

11,10 for both
8,7 for both
9 dl, 7,2 hspu

21/15/9

160# DL
75# Overhead Press

~ 15 min

30/m/5'11"/180

"Diane"
21-15-9 rep rounds of:
225lb Deadlift
Handstand Push-ups (used smith machine for assistance)

Time: 10:36

10:13

21/15/9
Hanging deadlift @ 95lbs (knee pain when squatting)
Assisted HSPUs - Feet on 48" box

CFWUx3
5x45, 5x135, 1x225 DL warmup
9:03

First time with Diane

135# DL and HSPUs

8:46

Diane as rx'd 11:24

26yo
191#