looking forward to upcoming training with mike B in Ann Arbor....oct cant come fast enough

Woohoo Diane!

I would also highly recommend starting strength from Mark Rippetoe.... I learned a lot from it and it motivated me to really push just as hard as I do on strength days as I do on intensity days!....

I'm just starting my second week of crossfit and don't think I'm quite ready for handstand pushups (at least enough to be worth it). What might be a good substitute or some modification for them?

Why don't we ever use the Zercher squat?

Just did Diane last week after a night of historically epic drinking and projectile vomiting... And today I did Karen. So tomorrow, I'll do...

I don't know, I'll just pick it randomly from my crossfit lottery box of crumpled papers.

hey lasses and lads,
quick queston - if we don't have an area at globogym to do a HSPU- what percentage of body weight would be an equivalent shoulder press - and also, and should we be using the shorter range of motion which normally comes with a hspu?
Interested on everyone's thoughts.
Kam

One of my favorites!

totally called this one today.

#4 Brad
look in the demo section. there is a very good video with a bunch of HSPU subs.

hahaha, had to laugh when I saw the workout. Happy to see Diane, but also a little creeped out. I was at the gym today and saw some random girl doing deadlifts and HSPUs, so when she could breath again I talked to her a bit. Then I was thinking I wouldn't mind doing Diane.. it's been awhile. Then this comes up.

this will be my first time doin Diane
i look forword to the WOD
i'll give you a call for time Greg

As Rx'ed

4.04

Lisa and Kathleen, it's great to see your big, beautiful smiles right up there in front!

kam (#7) -

there's enough room to do HSPU in any robogym -
in fact, they're daring you to and everyone is watching.
and, as to range of motion, quit thinking and just blow your
wod. it works, then you do.
best.

1st time doing Diane - 27yo/bw 87Kgs
8m:16s as rx'd

funny thing, Andrew #6.. my birthday weekend just finished up so i'm gonna be feeling like you felt last week

and i have to get back into with Dianne?! ahh, i guess i deserve it.

48/M/170

12:34 struggled with the HSPU, still working on the form.

Seem to have lost my stopwatch, so no idea of time for wod. But it was it tough.

Scaled dl's to 135#
Elevated pushups with feet about 3.5-4ft

2 rounds in 13:45

kevin
10:30 elevated hspu sweet wod keep the pain comming

6:27
21-15-9
225 DL
HSPU in door frame, hand 12-18inches in front.

34/M/155#
CFWUPx3
As rx'd 11:04, almost 3 minutes faster than my last time, but still need to work on not breaking up the sets.

50 % cycle.

21-15-9 reps of:
50 kg Deadlift
Elevated push-ups (1.2 m)

3:30

Been out with a cold for over a week, good to be back in training.

Subbed with foot support while doing HSPUs.

8:03

31/m/219

I did Diane in 20:13 this morning. Stiff and sore from doing the Filthy 50 with a buddy yesterday.

Ouch.

www.myspace.com/gummobaldwin

This was my first time with Diane. Scaled deadlifts to 135 lbs. Did elevated pushups with feet on a box, butt in the air and hands underneath.
5:05

23/M/5'9''/148

279#/43 yom

forced to take last week off due to cold, allergies and beginning of new school year

did Diane as rx'd with asst'd HSPU

6:06

My Gym version of Diane

Subbed HSPU's for 40kg Standing Shoulder Press (Most psuh Press/behind the neck) also used 80kg for Deadlift and did 20BW dips for each 21-15-9.

Completed in 15 minutes.
Good workout, first time doing it and I've been crossfitting for about 6 weeks.....

OK guys and gals, I'm looking for some advice. I had back surgery last year and this will be the second time I've tried deadlifts since. The first wasn't so good, but I'm hoping for some better results this time. I know I'm not going to lift anywhere near the RX'd weight, but should I just continue to drop weight to the point of just getting technique, knowing the workout will be pretty much nil as result? Also, what might be a good substitute to get some sort of workout out of this and hopefully aid in making the deadlift part of my workouts again?
Thanks,
Pete

11:48 with 70kg deadlifts and HSPU to stack of 4 books

FORGOT MY WATCH!!!

About 13 min

185# Deadlifts
Assisted HSPU's about 5" off floor (I'm 6'6")

ANYONE KNOW A GOOD REMEDY FOR STOPPING TENDONITIS EARLY? I'VE GOT SWIMMER SHOULDERS AND CAN FEEL AN ACHE CREEPING IN.

Age=27
BW=185

As rx'd: 3:25 :(

10:34
115lb DL
HSPU to 4 books

Subbed 115# push press for HSPU. Felt a lot better going through it than I thought I would.

Jon: 13:58
Zack: 18:48

M/43/198

"Diane"

21-15-9 reps of:
225 pound Deadlift SUB 175 pound
Handstand push-ups SUB pushups hooking toes over bar in power rack

9:20

Geez! HSPUs are definitely my weakness. Feeling a little slow this morning after the Queens of the Stone Age show last night. Unbelieveably awesome concert! I think they turned the encore up to 11. Head is still ringing in a good way.

Significantly scaled...
21-15-9:
80kg Deadlift
40kg Push Press (I couldn't find a suitable, vacant area for assisted HSPUs)
8:27

I finally got around to watching Greg's Heavy Fran. Quite awesome, I must say. In the last few reps of the second round and most of the last round, he rises up on to his toes during the thrusters. Is still good form or slightly compromised in the name of intensity? Acceptable for a WOD?

7.29*

*HSPUs done with one foot on smith bar at highest rack position

12:06 using 135# for DLs (bw=128). HSPUs with feet supported on bar above. Last record of this wod I used 105# for the DLs.

23m/188

11:11
used 225 for first 21, dropped to 185 for better form

Looking over peoples times for this one really points out how out of shape I am. Plenty of room for improvement:

M/38/222
CFWU x2
Diane = 22:03
Scaled deadlift 135/145/155
Shoulder Press @ 65

Love the workouts

Portland Cert. was awesome. Thanks to all the instructors and participants who made it such a great experience. Learned a ton.

Jeff

f/28/110#

13:20
145# dl, first six hspu without wall

Mark
subbed 185 9:00

“Diane”
As Rx’d
Time: 6:54

CFWU
Scaled Down for my first attempt
Pike position HSPU and 185# vice 225#
7:11
46/m/195

churned it out in 4:43, I didnt have chalk with me, I think I could get it down to 4:10 on a good day.
A bloke tried to have a conversation with me afterwards though, and that was painful!

31/m/225#

225# DL
4' Elevated PU

11:53 (1st 2 sets broken, 3rd clean)

11:15

33/m/188#s

Didn't time it.

185# DLs
35# DBs, Shoulder Press subbed for HSPUs

10 minute ab workout for a finish.

My back is on fire! Thanks CF!!!

33/m/188#s

Didn't time it.

185# DLs
35# DBs, Shoulder Press subbed for HSPUs

10 minute ab workout for a finish.

My back is on fire... Thanks CF!

bw: 189

DL: 225#, HSPU: 1/2 ROM against wall.

Time: 9:30

Didn't scale this time (eek!)

Not surprisingly, my times climbed.

All sets broken:

12:54

M/40/243#
As Rx'd: 17:49

Response to comment #29

Hi Flip, I am a Physical Therapist so thought I'd give you some pointers.

It is advisable to speak to your surgeon to find out if there are any restrictions with regards to back exercises. The deadlift does put a huge strain on the back and you wouldn't want to compromise the healing.

In the case that there are no restrictions I would recommend starting off with exercises such as the plank and core stability exercises with gymballs.

From there you could advance to very light deadlifts and squats (20-25 reps).

Once the healing is complete you could go on to increase the weights as long as the exercise is pain-free and you maintain good alaignment of the spine.

Hope this advice is helpful.

Regards,
Nicholas

24/f/5'6"/152

Deadlifts at 125 lbs, partial ROM HSPUs

10:49

First did the power cleans, 7x3:
5x3x60 kg, 3x 65 kg, 3x 70 kg.
Second Diane as rx# 12:44 min. Almost 3 min slower that last time. .****.
Back to the drawing board.
Have fun, Johan

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (To stepper)

More or less As Rx'd

12:25

just got back to NY, 2 hrs ago...
CrossFitHEL was awesome thanks Kevin, Coach, Nicole, Dave and Kelly... and everyone at the Cert this weekend.
Cant wait for round 2.

cfwu x 1

5:17

Deads as RX'd, but HSPU very shallow. I was a time whore today. I think I might swap out push ups and start doing 3x5 full rom hspu in my warm up.

6:44

no "Diane" for me today. Rest/recovery week. Also trying to give slightly strained lumbar a rest.

Today:
Modified "300"
for time:

15 pullups
25 trap bar deadlift 95#
25 pushups
25 box jumps 18" box
25 knees to elbows
30 dumbbell snatches 30# db (15 each arm)
15 pullups

12:09

(sorry to clutter up the post with all this crap but it keeps my head in the game so to speak)
cheers

10:30

Ugh.. play 4 hours of soccer yesterday. My hammies are not happy with me this morning and deadlifts are gonna hurt.

#31 - Liquid - Four things I have had good experience with early tendonitis. 1) Ice, lots of ice. 2) Anti-inflammatory. Advil is good, and I add an herbal remedy called Zyflamend. 3) Active stretching (http://www.whartonperformance.com/index2.html). 4) Rest - Go easy for a week until the pain is gone.

m/6'/185

specific wu

substituted 21-15-9 front squat @ 185 lbs and elevated push-ups

time: 19:45, all rounds broken into 3rds alternating btwn the two exercises

post wod:
tabata pull-ups , score: 4

As rx'd 6:30.
Pleased w my deads.
I'm good for around 5 next time this comes up.

Leon, you're right. PVC piping in the UK is rats, made paralettes last night- need some better pipe work.I'm considering scaffold and a welding torch.

'Pain is temporary'

Gotta run there is a 12 rig fire happening now that I'm fully expecting to attend as reliefs when my tour starts at 1800 GMT.

hspu assisted

4:00

+ 16 lb weight vest

m/24/250
Just did my first Crossfit workout last night. Started with Heavy Fran. Kicked my tail. Broken sets on the pu's. 7:30

m/24/250
Just did my first Crossfit workout last night. Started with Heavy Fran. Kicked my tail. Broken sets on the pu's. 7:30

35yo male 177
Did 135 instead of RX weight
8:41 followed by a 30 min run. As expected, my back is killing me, but I'm hopeful it's just for a few hours. Thanks Nicolas for the info. I follow a pretty strict core program, but will add the planks as well. I think deadlifts are still out for a while yet.
Pete

BW 171

as rx'd w/ 228 lb DL

6:05

Post- 12.5" Box Squat w/ pause on box- 265x2x3 reps

Need to work on HSPU

I felt pretty good about this workout til I saw my time compared to everyone else's.

M-28-182

First time doing Fran (broken sets because hspus still kill me and I had to do them against a wall)

24:10

Bwt: 133

As Rx'd:

3:31

Happy with this time, improved by about a min from last time. Mabye sub 3 someday?

As per Rx

12:30 min

struggled with the handstand push-ups, hence the slow time...

Hmm, not great...17:55. Slipped from 13:05 last time.

Wow the Portland cert was awesome! Thanks to coach, the staff and trainers for making it such a great weekend. Anyone who is on the fence about going to one-JUST GO! I sat around for 6-8 months mulling the idea over, and came up with every excuse in the book as to why I should not go. I'm too shy, large groups terrify me, I don't know enough, what if I can't keep up, etc. Well I went I didn't die, and nothing bad happened, quite the opposite actually. I met a lot of great people, learned a TON, and got my first muscle up (thanks Dave)! I'm still soaking it all in, but have a good idea of a few things I need to tweak with my training and nutrition.

The only thing I would change was on my end. I was stupid and worked out up until Thursday even-though I was coming down with something then got a full blown head/chest cold on day 1. When they suggest you rest beforehand, freckin' rest! Anyway, thanks for a great weekend and great to meet everyone. Hari, Dammit (that IS fun to say!), Juan, Rob, Andy, Courtney great to but a face to a name. Sorry if I forgot anyone, I'm blaming it on the cold meds. :-)

Today I am applying what I learned this weekend and forcing myself to rest, even-though I REALLY want to do Diane. I've got some more reading on nutrition to do and will start the full blown zone diet (no more 1/2 as$ing it) in the next few days, god help me. :-)

Thanks again, what an amazing weekend!

AHAH I feel you MMalmfeldt , I was happy until I saw those under 5 mins score o_O

But im still quite happy , only been here for a month so s'all good, there's no magic! Work hard!! We'll get there in no time!

23/M/162

"Diane"

21-15-9 reps of:
115 pound Deadlift ( slowly adding weitgh)
Handstand push-ups ( need to work on ROM and they are the slow part)

20:24.76'

Nice to meet you Diane,
"Can i get a date on Friday? And if your busy, I wouldn't mind going on Saturday"

ROAR

45/m/186/5'11"

cfwu and saturdays wod-10 minute rest

wod as req'd

6:50

CFWU x3 (10 reps)

"Diane"

3 rounds for time of 21-15-9 reps of:
135 lb deadlift
HSPUs in pike position with knees on pads of back extension machine

First round: 7/7/7 10/11
Second round: 5/5/5 8/7
Third round: 3/3/3 5/4

First Diane and feel pretty good--I essentially deadlifted my body weight 45 times. Need to work on ROM on HSPUs.

13:54

F/58/140

DL scaled to 185#
HSPU with toes hooked on chest-height bar

11:28

DL
225 1 set
205 next 2 sets

Hand stands with bench

11:00

Shoulder feeling a little crunchy, skipped diane did a 3.5 mile run.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/29/161

15-12-9 of 175 deadlifts
7-5-3 of HSPU, body leaning against wall

9:34

Too easy, definintely adding reps next time

cfwu X3

as rx'd

7:40

Question: I am new to Crossfit (been doing the workouts for about 2 weeks). So far, I have been trying to do the workouts as close to as Rx'd as possible (for instance today did deadlifts with 225 and hspus against a wall). My times are obviously way off the pace of most of you monsters, but I have noticed that some people with much better times than me are scaling the workouts a lot more than I am. So, my question is if I can do the workout as RX'd is it better to do it that way and take as long as it takes (breaking up the sets a lot and stuff) or to scale it back and have more competitive times? Thanks.

Did HSPU first time today. I felt like I was strong enough using the wall for balance however, my shoulder did not like it very much and I blew some blood vessels in my eye from the blood rushing to my head.

WTF?!

181 lbs Deadlift

AL (175 bw), JJ (235 bw) & Ben (185 bw) ~ 11 minutes (no stopwatch today)

95 lbs Deadlift

Ryan (162 lbs BW) ~ 12 minutes

A couple days behind..going to give heavy fran a go

23/M/212
As rx'd 6:29

32/m/190

as RX'd

7:55

Had more trouble today with the deadlifts then usual. I must be tired. Beat last time by over 4 minutes though, so I am happy about that! Train hard, or go home!

32/190/m

7:55

WU
subbed 185# DL and assisted HSPU
9:02

I'll make everyone who didn't like their times feel better...
did it fast (about six min., all the time I had after the CFWU x 3)
but

45 lb. deadlift
sub 12-lb. dumbbell shoulder press for hspus.

pre-cfwux3 + increasing wt dl touch & go to 225# 3x3 hspu
wod as rx'd-7:43 all dl straight through
hspu-21-3x7, 15-2's until 10 then singles, 9-all singles (last Dianne-12:04)
post-50 knees to elbows 2:00

36M/5'10"/165#

As Rx: 11:07.

Nadia-
Congrats on the muscle up this weekend!

WU-
CFWU x 3 minus dips
Row 1000m
WOD- (Diane is one of my favorites)
subbed 135 lb DL's
HSPU knees 22" high
Time- 8:30

Last time w/ 125 lb DL's- 7:43
I realized today that my breathing rhythm was way off with the DL's, I was mostly holding my breath. I hate it when I do stuff like that.

Post-
Deadlift singles- got 225 lbs, then went for 235 lbs, but only got it 6 inches off the floor, multiple tries. Also kipping practice, still mostly just swinging.

Kate

#82 Mmalmfeldt

I have noticed the same thing, and wondered the exact same thing. Should I do all the work, and accept a slower time or scale it and be aggressive. I think there's a fine line in there somewhere and it depends on a few things.
If the intent of the workout is metabolic conditioning, and improving work capacity, then you want to be moving at a brisk pace. If the loads are so great, and your technique and ROM is so compromised that you can't move briskly, that's when I think it's time to scale the load, or perhaps sub the exercise.

I really think it's important not to get tunnel vision when doing Crossfit. You don't want to get so wrapped up in your time that you severely compromise your form. By the same token you don't want to get so obsessive about your technique that you forget intensity. That is the balance we seek.

Bottom line: If the workout is timed, choose a weight that allows you to keep a brisk pace without too much form break. Hope that helps!
Cheers

12:12

135# DL
HSPU assisted with feet on counter

Last time did 119# DL in 9:57

Thank you so much to everyone involved in the cert. at Crossfit H.E.L. this past weekend. Coach, Nicole, Dave, Kelly, Scott and the army of trainers helped me so much with enough pointers on form to keep me busy for years in addition to making me a better trainer.(Kurtis, thanks for my first kipping lesson!) Big Thanks to Kevin for hosting. Crossfit H.E.L. is a crossfitter's paradise. Looking forward to seeing everyone again soon as I've never met a better group of folks.

Rob_McBee

M/35/5'8"/165

225# Deadlifts as rx'd
Assited HSPUs with feet over a bar at 80-85 degrees.

14:30

Compare to 9 June 2007

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

36/M/64kg(141 lbs)

As rx'd 16:49

First time ever doing Diane as rx'd. 225 was like my 1RM about a year ago. Thanks Coach.

31/m/210/6'5"

12:49

8:07
dl getting better every time. All sets were broken but only quick rests. Shooting for sub 7 next time.

#85 Mmam

Everyone has their opinion about scaling. Me, I just tried to go as close to rx in every workout in which I was capable. I took my lumps, including a 45 minute 1st time Dianne. But, 11 months later, my last one was sub-10 minutes. So, for me, my scaling approach (or lack thereof) worked.

Some say to scale to approximate the metabolic conditioning effect of the rx'd workout, but for me, at the beginning, I thought it was more important to improve at the actual exercises and focus on time later.

Subbed 115# Dl and 15# DB shoulder press.
Time 25:46:59

I did the math wrong on the DL and didn't realize I was lifting so much until the last round (I thought I was using 75# LOL). My DL 1RM on the last CF Total was 100#, so I'm not too upset by the time;) I've been doing CF since June religiously, and it really does work!

Pilar
32yof/138/5'7"

12:06

195# D/L

CFWUx3, BW 127

155# DL, HSPU w/ one foot on shoulder-height bar
20:46

Last time I upped the weight from 115 to 135, and got 10:11. This time I upped it again to 155, and it all fell apart. But I want to work on using more weight, and I also wanted a longer WOD today, so this was ok...next time I will certainly not up the weight, but try to lower the time.

'Diane' as Rx'd (HSPU against tree, ROM approaching acceptable)

15:05

3:40 as rx'd

as RX'ed
new PR 10:14
(1:38 faster than last time)

as rx'd 8:17

26/158lbs/66in.

I did 185 for Deads and HSPU as Rx'd. Real kick in the nuts.

Forgot to put time, 9:21

12:31

Worked my PU negatives hard in the warmup.

20-15-10

35# dbs 1st round 30# next two rounds, shoulder press as a sub for HSPU. 170 DL w/o full ROM due to space in the gym.

61/m/214

Was supposed to be a rest day, but I did some pwr cleans. Managed to hoist 163, my geriatric pr. Failed twice at 168.

Fortunately there were no technique police in the vicinity, or I'm sure I'd have been arrested.

7:30
sub'd 155lb DL, back recovery
HSPU's with heels over bar
21 DL-15,5 HSPU
15 DL-8-7 HSPU
9 DL-9 HSPU

We had such a great time at the Portland Cert. Thanks so much to everybody who made it all happen. Great job Nadia & Dan H. on your first MU and Jen on your first ring dip and any other "firsts" I missed. Thanks to Brady, Scott, Steve, Jenny, Dan S., Dan H., and my hubby, who helped make this whole thing even possible. We had an awesome group of people to share the entire experience with. I'm just hoping one of these days my arms will feel "normal" again!
Charity

27/M/206#

Diane as RXed

15:50

Question: Been CFing about 6 mos. and weigh myself almost everyday. I am consistently 210# sometimes 209#. I took the last cycle off, 4 days, and today am 206#. Is that 4# actual muscle tissue or just the weight from my muscles not being as ful of water? Could you really lose 4# of muscle in 4 days. I ate normally. More than usual, if anything.

27/M/175

I was feeling pretty tired today so I scaled back a bit.

195# Dead lifts
21-15-9

HSPU
15-9-5

Time: 8:27

Scaled WOD to 135# DL's and 65# presses (2 presses per one DL) so it was 21 DL, 42 presses, 15 DL, 30 presses, 9 DL's and 18 presses. Time=6:35

My lifting partner, Nicole, scaled hers to 65# DL, and 45# presses and did 15-9-6 for a time of 3:15

#82 Mmalmfeldt

"Diane" is one of the benchmark workouts. If you are able to do it as rx'd - do so. You are expected to partition the DL and hspu. If you cannot do it as rx'd you need to work on strength not conditioning.

Posting workouts from day off:

1.)
21-15-9 for time of Burp-ups and medicine ball cleans and tosses: 11:01

2.)
5 rds of
50 yards swim
15 sit-ups

51 yom/209
Did scaled Diane because I slacked off for the last 3 months and I don't want to start back in at so intense a level that I injure myself. The important thing is that I made the effort.
Deadlifts - 135 lbs.- 13,8; 155- 9,6; 185- 9
HSPU - 13,5,3; 9,6; 9; full rom done with toes hooked over bar of Smith machine at highest notch.
17:00 Once again, after I was all finished, I felt that I could have done more on the deadlift.

8:12 as Rx'd

5min rope skipping + CFWUx3

WOD as rx'd: 07:50

42yom / 147

8:52(PR) as rx'd. Another 50sec improvement. Adding the HSPU into my warm-up has really helped.

Post - Front and Overhead Squat practice

43/m/225

CFWUx3
Diane as Rx'd 9:54

7:19

sub'd: 70 kg deadlift and hspu to 7" stack of books (good idea Mary Ann, if i only i could do it to 2 books!). my shoulders are smoked.

Tim: as rx'ed, full ROM

7:24 (last time: 5:22)

Not sure what changed, felt tired & slow today.

50/195

13:43 as Rx'd.

CFWU X 3

WOD
12:23
did it slow because of sore back, really concentrated on form for both movements

5min rope skipping + CFWUx3

Last time I did Diane she really killed me.

espacially my grip. My time then 20.07

This time I killed Diane with a normal grip.

time as rx'd

8.45

Pr with almost 12 minutes!

thank you crossfit

46 / 176

sub'd 135# for DL due to back problem from last week, ROM on HSPU is getting better

7:59

36/m/165 - on vacation limited equipment

subbed 50# dumbell DLs and partial range of motion HSPU
5:30

Dumbell 'Happy 60th' from CF Santa Cruz 9/12/07
60 reps with 30# dumbells; 1 hand OHS, Push Jerks, Hang Squat Clean
22:42

Did the deadlift at 155 pounds and handstand pushups at a slight angle with feet on the wall. Finished in about 25 minutes.

6:19 as rx'd. Another new pb. 6:53 last time.
deads straight through again but stronger than last time. 17 straight hspu in round one helped. mostly doubles,triples and singles the rest of the way. Could have gone sub 6 if it wasn't for a couple of failed reps in the hspu

As Rxd. except HSPU feet on Smith machine bar
4:54

I felt very good today.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

6:55

HORRIBLE session today! partially due to making up the 3 rounds of 50pu's/21dl's yesterday, but still a very disappointing day.

5:23 as rx'ed, new PB by over a minute. Need more push on the DL but all unbroken.

Post-played with some overhead squats and some walking lunges with 108 overhead but arms are toast. I find now that we have the kid I've got enough juice for the WOD's but I'm smoked after and have little energy for post-WOD work. Raising a youngster is tiring business!

6:47, with 225# DL and combination of partial ROM HSPU against wall and self-assist with feet on racked barbell. All DLs unbroken.
34/m/183

Michael- 20yo/200#

As rx'd 12:20...deadlift was much easier than HSPU, those slowed me down.

Kirsten- 21yo/132#

DL 115#, inclined pu 13:02.

30yom/5'7/165lb

scaled DL's to 175lbs
everything else as rx'd

time - 8:09

8:13
23/m/190

as rx'ed except HSPU were to top of head instead of nose, which shaves off about 6 inches cause i got a pumpkin head.

Still trying to work on good form.

Jason: 10:20
Mark: 9:45

Scaled back to 185 on dead lifts
subbed HSPU for shoulder press using 95 lbs

bw 163 age 38 Hght 5'10
21-15-9
213# DL
HSPU feet on rack
9:09

Wife Bw 135 age 34 hght 5'10
10# DB standing shoulder press
45# Deads
15-9-6

subbed 185lbs DL and HSPU feet at mid-bicep height(?)

7:52

did hspu the reverse way (toes against wall). otherwise, as rx'd. poor form on deadlifts

TIME - 18:49

6 min flat (tried a strategy but it only gave me a 5 seconds...need to rethink it) - log it on http://www.logsitall.com!

m/18/bwt:155

as rx'd: 6:46

19 yom 178#

Modified Diane

3 rds for time

21,15,9 155# DL
24,18,12 HSPU Feet on Smith Machine Pike Position

7:45 sec

pretty happy with the time given my strength

Great to meet you "coop" (hope I got that right) and your lovely wife. Best of luck in your endeavor and if I can help in any way please let me know.

deadlifts with 35 kg on each side 21,15,9 all sets broken
hspu 21, 15,9 all sets unbroken but had feet on bar on top rung of smith machine. No way this is anywhere close to a real hspu.
time 09:05

26 yom 6'2" 155#

15-12-9

105# thrusters
45# weighted pullups

14:26

4:54
As r'xd except HSPU feet on smith machine bar

gaucoin...just wait a few years...i have a 2 1/2 year old, and if I don't workout in the morning, I have no shot once he gets home...that being said, it is fun to watch him do pushups and squats with me!

as rx'ed except feet hooked on bar for hspu
7:48

wod rx'd in 12:30:46
DL unbroken, HSPU to ab mat not broken, shattered!

cfwux3
17:40 as rx'd

M/25/208#

1000m row

Diane as rx'd
6m 15s

run half mile

20 GHSU and 20 pushups for 2 rounds

M/22/149 cfwux1

HSPUs self-supported on smith machine. Else as rx'd:
8:41 (PR by 3:49!)

BW - 150#

WOD -
DL 165#
HSPU feet on smith machine

11:28

23:00

DL were done with 205lb for the 1st set of 21.
2nd set, attempted to do 225lb...form got sloppy, dropped to 215lb for the remainder. This is the 1st time that I have ever been able to do Diane with over 200lb (usually 185lb).

*all HSPU we completed unbroken with nose touching floor each time.

25/72.5Kg/M

10:30 (scaled to 80Kg)

Would have broken 10minutes but four failed handstand attempts :)

42yom 183lbs

I was thrilled to see this WOD and couldn't wait to do it!
I tried the HSPU leaning on a wall, but my shoulder stilll can't take it. It gives after 2 reps(I have winged scapula in my right shoulder). So I reverted to HSPU with feet up on squat rack highest setting. Did the DL as rx'd.

Diane: 6:29

Post WOD:
-Box Jumps 4 x 15 reps(30" with 3lbs ankle weights).
-60 Dips.
-60 Inverted Rows.

Diane: 12:15
scaled DL to 185#

194#

3:20 (pr) as rx'd

9:36, as RXed.

HSPUs done with feet supported, but full depth and little assistance from the feet. The deadlifts were the killer in this workout, but much better than the last deadlift workout.

Scaled deadlift to 185 otherwise as rx'd. Those handstand pushups killed me
21:53

Subbed 185 lb deadlift, and feet on bar in squat rack...time: 9:16

25/6'4"/240

As Rx'd:

11:20

all HSPU's done to 3" block.

44 / m/ 200

CFWU x 2

Diane as Rx'd

9:30 pr

29/M/180

50% week. Subbed 135#: 8:29.

26y/6’5”/214lb

2 months ago, about a few weeks after starting CF:
185 lb DL
45 lb DB press (and didn’t do the final round of 9)
Time – 10:50

Today:
225 lb DL
HSPU against the wall, down to 1 in from ground
Time – 6:52

I daresay Crossfit has gotten me in better shape;) Going to have to increase my ROM on the HSPU, though.

BW 168

5:20
As Rx'ed.

Shaved some time off of last time but felt slow today...DL's were tough for me to maintain form on.

27m 6'1 208
185lb DL
feet supported on bar but little assistance

5:28

9:44 as rx'd
slower than my best time. but that is because I am recovering from shooting my right hand with a framing nailer in my index finger knuckle

21m 140

subed dl 140
7:45

35 male 5'11" 202

first time for "diane"

as rx'd 9:33

then 72 flights of stairs in 30 story building. to the top twice and 12 floors on the third.

10:30

+2:29 seconds ugh.

Age 35
BW 145#

As rx'd:

7:58

26 m 6'5" 220

didn't time it, but took about 15 min.

2nd day getting back into crossfit after traveling around Australia for 3 1/2 months.

185 x 21
185 x 15
185 x 9

15 Modified Handstand pushups

+++++++++ ++++++++++= +++++++++++++++

Full w/up

As rx'd 8:32

Executed the WoD in 20:00 minutes.
-Ab work following the WoD.

41yo/f/163#
CFWU x2
jump rope 5 min
Diane
115# deadlift
full ROM HSPU leg 75~80 degree overhead resting on machine
rowed 14:40 min 3063 m (1.9mile)
.4mile intense, 2min recover 3x

15:32 as rx'ed
HSPU wow took it out of me

Power clean reps of 3:
75-80-85-90-95
tried 100 but cannot get the “pull” on the bar

“Diane”
135# DL
feet on rack bar for HSPU, about shoulder height
Time: 5:35 (PR, prior time was 14:57)
Erin

as rxd 17:39 PR by nearly 7 minutes

Subed dips with 45 lbs instead of hspu, will give them a try soon.

9:41

Second week on Crossfit and am loving it!!!

29/M/6'4"/203#
As Rx'd
First time doing HSPU's in a WOD (ouch)
10:58

32/F/5'10"/153#
As Rx'd (female-scale; 160#DL)
8:18

19/m/176

As Rx'd: 5:17
nothing was partitioned except for when i fell off balance doing the hspu.(once during first set and once second set). I feel i could break 4 by next Diane if i just work on transition/rest time.

8:54
subbed 160# deadlift
42" elevated pushups

46 197

subbed hspu feet over 6 foot bar on power rack

3:09

deadlifts slipped out of hands 2nd and 3rd set hurt time

I was recently asked a question about crossfit and that question was "what about your hamstrings? does' anyone know how or what exercises cf uses to address them?

15:49 for 135# dl, 95# press. I had nothing in the tank. I took a shot at as rx'ed and the dl's seemed sooo hard and the hspu's were about 5" from the floor. So I scaled. It's almost as if my body is telling me to take a half intensity week. It's practically what I did today. Ya gotta post the bad days as well as the good 'uns. BW:173 Y/A:58

Just coming back from a week off:
21-15-9
sub 95 lbs
modified hspu

15:34

35/180

w/205 DL 11:28 that's almost 3 min slower..I've been slacking

Re #180: "I was recently asked a question about crossfit and that question was "what about your hamstrings? does' anyone know how or what exercises cf uses to address them?"

Are you kidding? Tell them to try a workout including 21-15-9 deadlifts and tell you what's sore the next day. If they don't like it, they can go back to doing leg curls.

as rxed 5:26 PB
post 1 min amrap burpees 2 min after WOD- 18
bwt 170/24yo

41/163/6'1"
hspu against wall (phone book)
dl as rx'd
11.39

First time doing Diane as prescribed with 225# deadlifts. 9.40. HSPUs are not totally full depth, but they are getting better. BW=155#

Tariq

hspu on a 3.5ft box

8:30

First day crossfitting. hole-e-crap.

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Deadlift 95lbs x 10, 135lbs x 5.

"Diane"
21-15-9 reps of:
185lb Deadlift:5,4,2,2,4,2,2 – 5,5,4,1 – 5,3,1
HSPU: 4,3,3,5,2,2,2 – 4,3,2,3,3 – 7,2 Partial ROM against wall
Time: 27:24
Foam roll after
Compared to 070715: 29:12 with 155lb Deadlifts

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220
wod as rx'd
5:33 new pr

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

44/175

6:28 as rx'ed. :34 off best. All deads unbroken and first set of 21 HSPU unbroken, the others were. Got 6 consecutive MU's afterwards, 1 more than last time.

First time crossfitting in my life, first time diane etc. Wow this stuff is awesome.

HSPU with feet on a 3.5 foot box (more of an incline I guess).

8:30 , but I think my deadlift form is bad.

6'2" 220lb

Awesome work, OPT Mommy! We'll get down to two books soon (although my bottom two books are the thickest!).

160(80lb ea)dumbell deadlifts(one on each side of legs) - no other free weights in gym
push ups (feet on bench)
21-15-9
7:21

first time diane
modified:
135lb deadlift
14/7 11/4 9
pushup's
16/5 15 9

11:00 min
135lb deadlift
sub pushups
first diane

42yo/175#/m

as rx'd

10.55

21/180/m

As RX'd:

14:45

no weights ...

50 rope get-ups (lying on back to standing with stiff legs and torso)

200m lunges
50 parallel bar dips
50 pull ups

barf.
50m lunges

43:25

41/166

As rx'd
hspu against wall

11:39 - :13 off PR

165# DL's (grip hurt, but found the over/under grip worked well and was able to finish last two rounds unbroken)

Subbed HSPUs for elevated pushups - feet on 20" box.

4:20

Age 29
BW 160

being careful of the back: 205 deads
9:05

Just did the HSPUs against the wall as I have MMA class tonight...but since using the parallettes . few weeka s ago these were not as difficult and did 15 continuous for the first time ..even though I can only do 2 on the bars

M/36/214 lbs

20:15
DL scaled to #185

- tried hook grip for the first time, made me enage the whole arm muscles differently...

Anyone had the same experience?

#190 DCpaintrain,
glad to see CF has infiltrated the weight room at wesleyan...wish it was around when i was there...go cards!!

43/M/235/6'4"
3 rounds 21-15-9
225 pound deadlift
Elevated pushups (feet on the GHD bench)
10:52

As Rx'd. HSPU against wall
15:07
tough to keep back in proper alignment.
at Xtreme
34yom/172#s

How could I forget...Charity way to kick Fran's ass this weekend, you little stud! Great to see you and Jeff again.

Erin #176- fantastic work, that's a huge improvement. great job!

15:07
DL as Rx'd
HSPU against wall
at Xtreme
hard to keep back straight on DL but did my best
34yom/172lbs.

The Portland Cert was amazing!

Leo Durocher said, "Baseball is like church. Many attend, few understand."

The Cert was my transition from attending CrossFit to understanding CrossFit. For Rest Day on Thursday, I plan to write a more complete review and detailed thank you (a significant part which will be directly related to a part of Nadia's post #76).

As rx'd, 11:05

sub'd seated bodyweight overhead presses on smith machine.

Neil(50) & Ellie(52)

Neil

Modified "Diane"

Deadlift 102.5 kgs
Shoulder press 1/2 bw 45 kgs
21/15/9

9.45 (10.45 last time)

"The Magnificent 7" Courtesy of Crossfit Alexandria.

7 KB snatches R x 16 kgs
7 KB lunge press R X 12 kgs
7 KB snatches L x 16 kgs
7 KB lunge press L x 12 kgs
7 Pull ups
7 Burpees
7 KTE ( Knees to elbows)

7 Laps for time

25.35

Ellie

Modified "Diane"

Deadlift 60 kgs
Shoulder press 22.5 kgs

9.10 (last time 9.40)

"The Magnificent 7" DB version

7 DB snatch R x 10 kgs
7 DB lunge press R x 6 kgs
7 DB snatch L x 10 kgs
7 DB lunge press L x 6 kgs
7 Pull ups
7 Burpees
7 KTE

7 laps 28.15

Hard work but loads of fun. As in it doesnt have to be fun to be fun.

Have a good one.

Neilfit

12:31

45lb dumbells subbed for HSPU

21:43 with assited HSPU

9:35 as rx'd.
30yom/155lbs.
Cheers
Pierre

191# M
8:20

155lb deadlifts feet elevated for push ups 6:39

Modified CFWU

4.375 mile run

"Diane"

21-15-9 reps of:
185 pound Deadlift
Handstand push-ups, toes hooked on chest high bar

between 6&7 mins...in work gym... 135#
29yr female

22:00 used shoulder press to replace HSPU

m/34/5'9/169#/CFT=870
Diane
9:19, which beats my PR by 1 second!
HSPU w/ feet hooked over bar & hands on 50# DBs.

Still nursing that shoulder. From the archives

Five rounds for time:
400M run
50 squats

17:22

F/46/114

9:29; 185# trap bar deadlifts, HSPU. Not a PR by any means (about 2 min off) but better than the last few.

WU: 400m walk @12%, 500m row, CFWUx3

WOD: 16:30 - DL as RXd, HSPU assisted, but getting better.

Thanks,

170/m/22

As rx'd (poor r.o.m. on hspu)

"Diane" - 12:19

6'2" 178.5# 34 yom

Dippy Diane: subbed dips instead of hspu

16:54

Diane w 165# and modified HSPU off 15"box in10:51m
Last time 7/16 w 115# and strict pu off 15" box not full rom in 8:11
I am pleased

#219 I forgot:
45yof/140#

No Diane for me - high rep deadlifts are too hard on my hands.

Here's the WOD I did after four sets of jerks and an eight minute snatch set:

21-15-9 reps:
115# butt to ankles front squats
Handstand pushups

7:54 - Full ROM bodyweight front squats were harder than I thought and I knew the HSPUs were going to be very broken (not surprising after jerks and snatches). Wrists a bit sore from being bent backward on both exercises.

m/38/175/67"

cfwu x3
practiced 5 min of double unders, I still suck

wod
dl 225lbs
hspu melissa held my feet for balance

1st round 2:23 21dl, 18,3 hspu
2nd round 7:57 9,6dl, 12,3 hspu
3rd round 12:30 9dl, 9uhpu

12:30

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

As Rx'd

9:36 down from 16:48 last time

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Scaled.

Subbed shoulder press (2x 30 lb dumbbell) for hspu: 42/30/18 reps, broken sets.
Deadlift 164 lbs.

15:14

26/m/170

subbed 165# DL for first two sets, then 135# on last set(lower back felt funky). Did pike push-ups.

10:09

I have no idea how you guys can rip through this workout so fast. No breaks and no splits would still take me over 6 minutes.
That being said, I had to split the first two rounds of deadlifts into 11/10 and 8/7. They were hard.
HSPUs are getting nice and easy though.

14:50

26m 170lbs. 6'

13:27 Thin band assist on the HSPU's. Lots more rounding of the back than I wanted on the DL's.

200# DL's until 3rd 9 -- drop to 150 cause form fell apart at end of 2nd 15.
HSPU ankles over squat rack
14:18

Cool down with bag-work, jumprope.

Ability to work with more intensity seems to be improving. Motivating.

subbed 185 DL. Subbed double 24kg Kb presses.
Broken sets
13:39

CFWUx2

4:05

225lb DL
subbed elevated foot push ups

been out for 3 months, good (but painful) to come back

11:13 as Rx'ed except limited ROM HSPU (60% ROM to low pad). First unscaled Diane, so went cautiously on DLs.

19/M/165#/5'9

As req'd:

6:13

hspu with feet on 42" box

Thanks for the motivating phone call Lawman. #205 DL, wall HSPU w/ hands 8" away from wall. Time 3:44. Should have done 225#.

25/M/170lbs

As Rx'd,

Kept the intensity light for good form work. Also need to rest up for a PFT on Friday.

17:44.

Afterwards I went to the park to work on handstands and muscle-ups.

27/M/195

8.40

"Diane"

21-15-9 reps of:
205 pound Deadlift
Handstand push-ups 3/4 range of motion

6:39

3 TGU each arm. With just the long 45# bar. Getting the feel for heavier weights.

Felt really good for this one. Few days back on the Zone and things seem to be coming back to me. Sleep in next thing I will work on.

Loving the Crossfit and I have been spreading the word to all who will listen.

"Because sometimes fit hurts!"

As rx'd

10:17

Last time (three months ago, which was first time doing workout) did #200 DL, took 13:47

pulled hamstring during second set of dead lift. Should have warmed up better.

First WOD after a long drawn out break which I didn't need.

21-15-9 reps of:
165lb deadlifts
HSPUs with a 6 to 8 inch block

Time: 8:26

225# DL
Sub 120# press (instead of HSPU).
50 pushups
3 rounds of 500m sprint on the C2.

Love it.

33 YO 6'1" 170LBS

AS RX'D FOR THE FIRST TIME - 10:35

37 bw190
as rx'd
18:50

9:30 as rx'd. 2:00 improvement over a week ago. Sweet.
John 32/5'11"/170

M 29yrs 6'0" 178lbs

As rx'd - 6:31

M/44/158
CF Warmup x 2
HSPU on Smith machine
4:15 (all DL/HSPU unbroken), almost 30 sec faster than last time.

5:20

Tom
m/45/185
scaling - HSPU with feet supported at 4' for 2nd and 3rd sets ... 1st set unsupported, but not full ROM
8:13
Last time? 15:50 with same scaling.

Thanks Coach.

Chris & Nat at karate tonight ... Lini rowed 2 hours of intervals on the water.

t

32/M/200lbs

as rx'd
15:31

HSPU against wall.

4:08

but don't get impressed.

had banded assist on hspus. without assist I can do HSPU shrugs (as the deck is still a few inches off).

and, my coach scaled the DLs to .5 of 1RM. So i lifted 110. Ho hum. kinda nice & bouncy at that weight. whee.

Too easy. Except for spending a great deal of my time upside down. That was a huge HEAD RUSH!

but, tomorrow is the AFPT. looking to smoke it. not on the scale for women. or for men. but on the scale for 19 year old little boys. that ought to be a challenge for Gen-X femme moi.

26yo male-180lbs

Sub'd ring pushups for HSPU and scaled weight down to 185. Time: 9:09

This is an impressive amt of weight for the high reps. Looking forward to getting that powerful in the future.

Also, ran 2 800m sprints to warmup. I was comfortable at 6min/mile pace; a definite improvement from my snail pace of the past. Rock on fitters, this stuff works.

5:15

bad actually, I performed the HSPU's with my toes hooked, and that is SO MUCH EASIER than sliding up the wall... I wussed. Next time.

50/M/155
Scaled DL to 195lbs.

9:50

Knocked off 2 minutes from last time. Only about 50% ROM on last 3 or 4 hspu's of each round.

Went "Diane light" as I'm using this as a back-off week:

21-15-9 135# DL
HSPU's were 3/4 ROM

5:55

First time deadlifting in a while. My back thanked me.

First Crossfit WOD

Little weak for the requirements so..

135lb deadlift
70lb shoulder press

7:01

32,6'1",205
Diane, as rx'd 19:21
Handstand p'ups broken sets

First Crossfit WOD
scaled to 135 deadlift and 60lb shoulder press
7:01
Shall improve

M/23/170

As rx'd 7:04

this time- BWT:152.5, DL:155, modified HSPU's, :13::15

last time- BWT:157, DL:135 decline push-ups :8::34

first time- BWT:162, DL:115 regular push-ups :8::15

3:10 - just over half depth on the HSPU's. 225# DL's

Mike: DL-225, Subbed 40lb dumb-press for HSPU (weak sub but the gym was just so dang busy, and didn't want to deal with the " is that dude an idiot look" and be forced to return the look that says "no I am not an idiot I am just not a bicep queen"
7:20

13:22 Rx'd nose to floor hspu.

23:30
215 # 21 DL
225 X 15
225 X 9
HSPU against wall. First time for Diane with proper handstands against wall, took 4-EVER, but got through them. Only 2 or 3 at a time.

As RX'ed 7:04

M/47/235

As RX'd: 9:07

first time doing HSPUs for time. First time on diane for that matter. All DL sets were unbroken. However, i could only go half depth on my HSPUs and i kept falling over even though i was against a wall.

Qusetion: When i clean i go butt to heel in a full squat like olympic lifters. This can't be good on my knees, however it seems as though this is correct form. Should i try a different catch method that is maybe safer, or am i doing them correctly by catching so low?

Had a great weekend with so many outstanding people at the Portland H.E.L. Cert. Thanks for all the work, encouragement, fun, learning, patience, encouragement, cheers, fun, preparation, instruction and did I mention fun and encouragement? :) What an inspiring time. Charity, so proud of your courage. Great job, girl! Jeff, I am so blessed to have your humble encouragement and instruction... as a brother to boot!!! Brothers seriously don't get better than you. Dan H., Dan S., Brady, Scott and Steve, so fun to get to hang out with you all. Thank you trainers for all the help with everything! Your care was evident in the way you encouraged and instructed us.

cfwp x 3, dips only 2 sets

"Diane"

Scaled DL to 135# unbroken
Modified HSPU, feet elevated on rack

8:32

felt good, even though scaled. Post 185 DL x 1, 205 x 1, dead hang, dips

10:35 as Rx'd

more than double the last time. rough day, just did not have it and my hspu were terrible

43/6'1"/194

11:04

deadlifts as rx'd
hspu 11,7,4.

those hspu are really tough for me but have to work on the weak link in my chain. last time was 8,5,3 so getting better.

24 yof

130#

95 # deadlifts - Could go heavier
30# single dumbell press (no push or jerk)

8:34

10:58 w/185# DL

M/25/171#/6'0"

Just figured why I have no metabolic system endurance. I'm anemic. Taking iron now, though I don't know how it is that I don't eat enough of it already. Damn blood loss...

26 yom

194#

9:22 as rx'd

Still on 1/2 intensity week. Strained my neck doing power cleans with my previous pr (stupid) so no wod yesterday and scaled today to:

No time but high intensity around 10 min

15-12-9 of:

225 lb deadlift (no collars)

self assisted hspu (back bend with feet on very tall table)

1st set of deads unbroken

Last Diane was 13:52

The Diane as Rx'd ---- 9:59!
Very happy with my improvement...

Troy 42/178/5'9
reduced weight for form - Need to increase DL 20-50#'s.
7:30
21-15-9
DL 135#
HSPU subbed 35# db press (push press at end)

Jamie 9:30
DL 65#
HSPU subbed 15# db press (push press at end)

8:49 vs
9:45 6/9/07 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. sit ups. hr avg 119, hr max 163.
m/50/180.

160# DL's because that's all I have at home
First 11 HSPU were nearly full range of motion on the floor(head to a pillow). After that I used paralletes and assisted myself with a mattress against the wall.

Time was 9:57.

F/24/103

used 125 for deadlift and inclined push up feet on 30" box

8:58

M45/245#

Diane 12:16
A little slower than last time but better ROM on HSPU - broken sets of 3, no failures

44/M/185
TIME:10:23

SCALED DEAD LIFTS TO 185 POUNDS. HANDSTAND PUSH UPS WERE DONE AGAINST A WALL. STILL MANAGED TO SCARE PEOPLE.

SUNDAY: ON A TRACK RAN 6:14 FOR 1 MILE IN THE AM THEN 13:53 FOR 2 MILES IN THE PM. USED MY WALKER THE REST OF THE DAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

190/m/38

Warmed: 200 abs, 30 dips, 20 pull ups

Subbed 185# & incline push up: 5:35

scaled dl to 180#
hspu facing wall, hands about 20 inches away

12:35

hardly had to break up the deadlifts, which was my goal, could consider more weight next time. handstand pushups where more difficult, lost some rom by the last set

22/m/175#

27:00

Grip kept failing, plus form wasn't perfect. HSPU were against a wall.

My time looks like a lot more than most. Should I scale down the weights next time?

27/m/157/5'9

as rx'ed 15:39

d - 29m/175

6:52 as rx'd

3 min off my pr but first deads i've done since my back injury 2 months ago...to be able to do this as rx'd felt great...couldn't push the tempo but psyched to be back deadlifting

j - 33f/125

7:18 - 135# deads (pr)

DL as RX'd and HSPU w/feet on a wall, about 5' up.

11:53

3 rounds for time:
50 double unders (sub tuck jumps)
75 squats

12:37

Thanks Jenny O. You are an amazing sis and I had so much fun going to the cert with you. Great job!

Jeff

27/M/179

Had to walk to back of gym to do HSPU, 10s each way

11:14

m/37/6ft/168

For time:
21-15-9 reps of
135 lbs. Deadlift
Supported Handstand Push-ups

Time: 6:42

That time and the fact that all sets were unbroken tells me I scaled it down too far. Was only my second Diane though.

26/M/205

subbed push ups and dips for HSPU's

didn't time it. less than 30 minutes, I know that.

DL's were all broken except for the last set.

39/301

21-15-8
-225 lb deadlift
-95 lb standing press (sub)

16:31

-all sets broken

35/m/180

Started with 225lb DL, did two reps. That is my new max, so I dropped to 185 for the remainder of the exercise. Subbed elevated PU for HSPU. Feet elevated 55". Completed the exercise in 28:30.

8:24

225 DL
feet on smith bar for hspu.

37/M/5'10"/190
1st Diane, 2nd time HSPU.
5:18 as rx'd
DL-unbroken 21,15,9
HSPU against wall-21unbroken,15&9-broke, broke, broke, broke!!!!! Did I mention broke!

25/f/5'2/128#

breakfast: run 47 minutes = 6.1 miles

then over to Shelly's to help cue/time Jennie thru her first "Diane"

Jennie 26/5'9/160#
21-15-9 of:
deadlift @ 135#
pike push-ups (feet on bench)
time = 14:28

then it wuz my turn
21-15-9 of:
deadlift @ 165#
handstand push-ups heels against doorway
time = 7:50 (a 1.5 minute improvement!)
thanx for pushin me Jennie! i always work harder when you're watchin.

and then Jennie hit the WOD from 2 days ago:
power cleans 5x3
65-80-95-95-95-100
woohoo!! good job grrl!

and then it wuz Shelly's turn

Shelly 30/5'4/123#
21-15-9 of
deadlift @ 100#
pike push-ups (feet on bench)
time = 10:12 (nice!!)

a couple hours of worktime, and then she hit Friday's WOD -
3 rounds for time of:
50 tuck jumps
75 squats
time = 15:50

then: front and back squat practice with barbell. excellent job today grrls! we heart CrossFit!

13:50.50
175 lb Deadlift x 21
90 lb Standing Shoulder press x 21
175 lb Deadlift x 15
80 lb Standing Shoulder press x 15
175 lb Deadlift x 9
70 lb Standing Shoulder press x 9