Hopefully life will let me compete in those games!

Pat, Great work. You are a great coach!

omfghandstandpushups!
:)

oooooo yeah, Deadlifts AND Handstand Pushups...i think i'll go cry now. Good luck on Diane for tomorrow everybody!

Off day for me.

Friday debating between what gets posted or, 10rnds 3 135 snatch 3 muscle ups (jumping for me still).

Only getting two workouts in over the weekend and that would be a good double.

I practiced handstand pushups the other day and I felt like my eyeballs were going to explode. My eyes were all red for a long time. Does that happen to anyone else and is there anyway to avoid that?

I knew it, I knew it, I knew it! Smelled this one from a mile away. I'm psyched.......well, hopefully tomorrow morning I am ha

Allison, make sure that you are REALLY controlling your breathing during HSPU. Any pressure at all can lead to busted blood vessels in your eyes (holding your breath). So in short, just make sure you are breathing even. Being upside down causes enough pressure as it is. hope this helps! Good Luck All!!

Allison, some things to think about, are you holding your breath? how are you positioning your neck? putting any strain on the arteries there? blood rushing to your head will be natural but eye redness is usually from too much pressure or blood vessel dialation...

It's Thursday morning already for me...looking forward to this!

I do not think that hand stand pushups are healthy.

Now, I am just a medical student (with a special interest in studying cerebral vasculature), but it seems to me that the venous pressure in the head would be quite high during these exercises. About 3 to 5 per hundred people walking around have little aneurysms in their cerebral blood vessels. Increased venous pressure could predispose these to grow or even rupture.

There are reports of burst retinal arteries during these as well.... Anyone have any other ideas?

The eyes exploding feeling goes away once the hspu's become easy, so in other words it never goes away.

I used to get slight mottling around the eyes when practicing HSPU it went away over night. In time either I got better at breathing, or my face got used to it. It doesn't happen anymore. I am not quite verticle, as my feet are on a freezer and hands on parrelettes. I have heard from others that this is semi-normal and goes away with time. FYI...

I've posted in the message board, but I thought I would ask here too, if there are any Crossfitters in Paducah, KY.

Allison, I am usually lightheaded after HSPUs, but I don't think my eyes have ever been red. Never looked in the mirror though.

Oh my gosh ekaj. Now I'm scared to do them. That's really creepy. What a way to go.. HSPUs

First few times I did them, my head felt like exploding, I'm pretty sure I was holding my breath. I make a point to breathe out hard at the top of each rep and I haven't had that problem.

The video was cool, Pat's game face during the last few overhead squats was priceless.

Did this for today's morning workout. My first attempt since finally being able to do HSPUs...unfortunatly high rep HSPUs are no joke.

11:26 as RX'd.

When I do a lot of HSPU's, the blood vessels in my face (around my eyes) will pop. I will get a very red rash-like bruise. It goes away after a couple of days.

I also take a lot of fish body oils.

Is the broken blood vessels around the eyes (not in the eyes), a result of the thinned out blood?

Allison and others,

It goes away with time. Every person I know including myself that has gone through the process of developing strong HSPU's felt exactly the same way when they were learning. Like most things just keep practicing and you will be fine.

I would be astounded to hear if anyone that can do 10 consecutive HSPU has any trouble with their eyes or head etc.

On the other hand 225 pound deadlifts will hurt my eyes, head, legs and everything else ;)

I hate HSPU's. Everytime I do them, blood squirts out of my eyes. Does that happen to anyone else?

Do more HSPUs. I got rid of dips from my warm-up and now do HSPUs. This had the added benefit of somehow teaching me how to hold a free handstand. Most of my HSPUs do not have my feet against the wall now, but I end up there sometimes as a safety measure once I reach the top. Just takes time.

"The sky-scraper began to collapse."

Well said.

Been there.

Quote: The sky-scraper began to collapse.

Well said.

Been there.

Just to clarify my previous comment (#11): I think it's unlikely that anyone would get hurt from HSPU (well, aside from the physical and psychic pain of doing them).

That being said, my personal relatively uneducated opinion is that the combination of the valsalva (holding breath with exertion) and being upside down would probably be more harmful than beneficial to one's general state of health by temporarily increasing cerebral venous pressure.

I know of no research to back this up, this is my opinion only. I know there are a bunch of doctors on here, would be interesting to get their opinion.

If you do choose to do HSPU, then I believe it's essential to NOT hold one's breath.

- Jake

HSPU...

BRING IT ON.

#11, ekaj, writes,

"I do not think that hand stand pushups are healthy. . . . About 3 to 5 per hundred people walking around have little aneurysms in their cerebral blood vessels. Increased venous pressure could predispose these to grow or even rupture."

Is it your opinion that the general population should confine itself to exercises that are safe for people who may have little aneurysms? If so, are there any other exercises on your list to avoid because of the potential for increased venous pressure (heavy dead lifts, muscle-ups, etc.)?

Ew Ed.

Ok one more question-
Is there a recommended weight for women? Or is it determined by body weight?

Can't wait for those Crossfit Games. I have never done Diane as RX'd before. This should be interesting.

#24, ekaj, writes,

"If you do choose to do HSPU, then I believe it's essential to NOT hold one's breath."

I usually try to hold my breath from beginning to end of Fran, since I do that entirely right side up; but during Diane, I definitely try to take a breath every few minutes.

Hari,

Vigorous exercise is safe for most people. Sudden death in athletes does occur, however, even though it's very rare (probably less than 1/300,000). Most of the time, these deaths are from pre-existing heart causes, and not ruptured aneuryms.

Extreme exertion does carry some risk of adverse cardiovascular events, albeit these risks are very small. Most doctors, being a conservative bunch, would recommend against doing the heavy lifting that is the course of a daily workout here. Personally, I do most of the workouts here as rxed (when I can handle it - my numbers are definitely in the beginner range).

The only reason I mentioned the aneurysm thing is that this is what I study all day long (research elective, yay): so when all you've got is a hammer, everything looks like a nail.

To finally get around to answering your question, we can't all live our lives as if we have some disease that we may or may not have. So my opinion - full of disclaimers that I'm just a student and what I think should not be taken in lieu of medical advice - is that crossfit workouts are safe for people with no known medical conditions.

That said, I will sub shoulder presses for the HSPU tomorrow...

Never had a issue with eye blood vessels during HSPU, a bit lightheaded maybe, but that's usually when I go to very elevated pushups.

Had a friend bust blood vessels in one eye when he was puking after a night out... the entire white of an eye turned red for a couple days (cleared to about 25% of his sclera but stayed that way for months)... now THAT was freaky (called it the "evil eye", haha)

I intend to be at those games.

Ditto on the Rash on face phenomenon-

I though I was the only one out there who got that. I think that part of it is doing them when you are already gasping for air. When I do HSPUs for skill work, it isn't nearly as bad. I think you really need to breath when you do them. I have not really been a big fan of them- I just assume doing the shoulder press, and then going and doing skill work on them HSPUs at a pace I can handle- you still get the benefits of HSPU this way, but you don't have an anyeurism.

I have been having shoulder issues and was curious what might be a less stressful sub for the hspu`s yet still keep the intensity high? Trying to rehab with lower weights but still high metcon output thx for any help

30/m/195

8::56

1st set HSPU's were as rx, last two sets were feet elevated on 5' platform. Regardless..still smoked.

question about the set structure on this one. i know i cant do a 225lb pull 21 times, do i break up into sets as need be, or decrease the weight?

#36 Geoff.

If you can get through all of the DL's regardless of sets, do them. If you believe that fatigue is going to cause an increased potential for injury because of the high weight and thus, compromised form, then knock it back to 205 or 185 etc. with the goal in mind to eventually be doing the WOD as RX'd.

Always account for safety first. If you get injured you can't work out, and in turn, you can't make gains.

Allison, I understand that the rx'd weights are based on an assumed male body mass of 175 lbs. I take it one step further in calculating the weight for my wife. I adjust for a naturally higher body fat. Most elite male athletes will have around 90% lean mass and most elite women will be closer to 80%. So if you do not know your lean mass (or you are as lean as Annie), just use your percent of the total assumed weight.

Geoff

break it up however you need to just get all the reps. this is a get it done as fast as you can workout.

ok i'm gonna do it, but has coach decided to beat me over the head with my weakness for the last two weeks? thank you sir may i have another?!

thanks guys, i know i can get the reps, i just have to break it up into 3 sets probably for 21, 2 for 15, and ill nail the 9 out in 1.

appreciate it.

Allison,

The WOD is geared toward a 175# fit male, so 225# would be 1.28% of his bodyweight. I usually use a standard bodyweight for an athletic female as 125 or so. That said, I would recommend the rx'd weight for the girls at our gym at about 150 or a little bit more.

I feel like a collapsing skyscraper when I attempt HSPUs.

My eyes are fine but I get the "face rash" people have mentioned from doing them.

The first time I was worried that maybe I hadn't been breathing so I make sure I breathe every time now and my face still has those little burst blood vessels. It kinda looks like a tan which is as close as I'll be getting to a tan this winter.

Winter in Ottawa is payback for spending last year travelling through Central America. Man I miss the beach.

AllisonNYC, You're tiny! I thought you were taller from the video.

OOPS! I meant 128% of his bw!

Allison,

A fit 175# male probably has 88% lean mass or 154# lean mass.

You are about 115# and, as a woman, maybe 80% lean mass or 92# lean mass.

So 92/154=60%

60% of 225 is 135#

Just rowed a 1:22.8 500m (pr) and broke not the world record but the "One World" record. It was a goal from the begining of the month to accomplish by Halloween. My pr going into Oct was 1:24.5, the One World record 1:23.6. I followed the Wod's on main site, rowed 1000m 5 days a week staying under 3:30, and did the all out 500m once a week with my timnes as follows 1:24.4, 1:23.8, 1:23.8, and 1:22.8!

I started Crossfit in Oct. 06 and in that short one year Crossfit has got me fully excited about exercising like when I used to play organized sports. I love the competition factor. I love the community. I attended the Feb 06 seminar and loved that. I'm a walking billboard for this totally addictive legal drug that has gotten me into the best shape of my life.

In regards to HSPUs;
it's useful to remember that when you are first able to do them, each effort (or rep in this case) represents close to a 1-rep max. So think how much IAP any of your 1RMs require in order for you to successfully complete them. Now couple that with the fact that you're upside down, an unusual posture for most of us, requiring a great deal of torso stabilization from both the torso and the arms (which are used to lifting and holding things, but not your entire body, so that increases the number of motor units firing in them) and once again, increased IAP. And if the valsalva is new to you, the frequent beginner's error is to "puff up" in the upper thorax and head instead of "bearing down" in the lower abdomen (also referred to as "the gut" by our President ;-) Not to mention the underdeveloped ROM in the shoulders and hyperextension in the lower back causing a lot of pain, which will also help to increase blood pressure.
All that being said, when I first did Diane a couple of years ago, my face had a blotchy rash of broken facial blood vessels for days afterwards. Now I just wish I could finish the whole damn thing with unbroken sets...but my face and eyes are nice and clear. Each HSPU now represents a smaller fraction of a 1RM or my total work capacity, so less IAP is needed to support them, plus my torso stabilizers are more developed, so again, less IAP needed. It'll get better.

Well after two days of intense tact training I needed a day of rest, so I am a day behind with crossfit. Tomorrow I will start this cycle and just do six days in a row to get caught up. I thought about just skipping the front squats, but they look like way too much fun.

Allison you've opened a pandora's box regarding broken blood vessels in the face after HSPU. It happens to everyone from the sound of it but it happens less and less the better you get at it. I call it my Racoon Face.

I'll be seein' some of you folks at the games in 2008. Bring it!

Don't be weak...minded people, and just do the HSPU.

We did this one today(Halloween) at Crossfit Agoge. We had 3 people under 4 minutes and I PRd with a 3:03. Previous PR was 4:45.

This was my first Crossfit workout. I could barely walk to the car... I think it was 9 minutes later. I remember thinking why did i agree to workout with this skinny guy, who ended up being more fit than me. haha Still can not do a strict HSPU but still looking forward to this workout.

AllisonNYC #15

"...what a way to go...HSPU's" Heh heh heh I wonder if that would make one of the WOD videos?:)

ekaj #11

Hey bro, enough already with the passages out of your medical manuals; you're studying to be a doctor, we get it.

CF Games...I'm coming for that number 1 spot.

Holy guacamole

I don't have full ROM yet. I'll do push-ups with my feet on a bench or presses tomorrow. I'll keep practicing the HSPU when I'm not doing heavy DLs.

Yeah Nik I'm tiny. Thanks for rubbing it in.

It seems like based on what Freddy C. said 150 should be my goal weight but 135 like Ed said seems more reasonable for me right now. Last time I checked a while ago my max was 190. So 150 45 times would probably kick my little butt.

Also Rip told me that if I can pull a heavy weight but my form breaks down it's better to use a little less. That makes sense to me.

Good stuff AustinB

AllisonNYC,
Wax on wax off.. Don't forget to breath!!!!!!!! What a classic movie =/... but really not breathing can be detrimental your HSPU's ...its also self critiquing when you pass out and crack your dome... keep up the good work .. cheers

Is it just me, or does Pat remind you of B.J. Novak from The Office?

ekaj,

Medical professionals study for years to take people from sickness to health, but do very little to take us from health to fitness. In fact, if you ask a doctor about doing a fitness program, he/she will focus exclusively on the risks (telling you to take it slow, use light weight, be careful, etc.).

That said, now I'm scared to do HSPUs too!

21-15-9:
DLs 75kg (broken 3/3/2 sets)
HSPU (broken 3/3/2 sets)
TIME: 14:00 with good form (last time 20 mins w 70kg and bad form)

Yesterday I completed:
3 rounds of:
10 - 43kg (95lbs) Snatch
15 - Pull-ups
20 - 35kg (75lbs approx) thrusters

I have called it Olivia in celebration of our first child, she is due in less than 2 wks! Yikes!

Owen, that workout sounds brutal. Congrats on the new arrival/addition to the family.

CFWU X 3

Diane
15-9-6
Deadlift 115 lbs
HSPU barely did one, three with very small range of motion. Need alot of practice!

HaHaHa. Crossfit Games. I'm so Happy! I'll put it on my calendar right now. My strategy for this year... I'm actually going to sleep that week. Bringing the whole affiliate this time around, so you guys better be ready!

-Amadraeus
Co-founder, CrossFit Marin.

5 minutes rope jumping + CFWU x3

1st time diane 20.07
2nd time diane 08.50

This time diane 7.11 New PR!

Deadlifts went very well.
Also HSPU had a lot ROM..

New to CrossFit!!! I tried many programs and have been a top athlete all through college… have to say that I am impressed with the CrossFit mentality! It seems that this program will make me one ofo the best of the best...HA! Just one question… Do you just do the WOD as your workout; will that be enough ?(this might be a dumb quaestion since I have not started the program yet!) If add stuff what approach is suggested? Open to all suggestions… Cant wait to become a CrossFitter!

T minus 8 months

33/M/175

As Rx'd: 6:35

I'm with Hari on the breathing thing!

didnt look like ohs were a weakness for you, pat - you killed that wod! awesome!

As Rx'd
Jim 48/M/170 9:18
Gary 50/M/200 10:16

F/5'9"/132

10:38 with 70kg DL and 4-book HSPU

M/6'6"/202

13:08 with 4-book HSPU

Last time I did "Diane" it looked like this:
No time...Scaled DL to 185# did rounds of 12,6,6
HSPU 21,8,12

Today
10:45
DL 185#
HSPU all unbroken

11:07, 205 lbs and HSPUs with feet on wall. Back to 225 next time.

Today is what I will call my one year anniversary of my crossfit training. According to my records I have logged over 140 WODs, or more than half the prescribed. Considering holidays, sickness and injury downtimes, this is not too bad - but hope to improve for next year. In one year...

my 5 rep squat went from 60 to 77.5kg (+30%)
max strict p-ups from 8 to 14 (+75%)
1-rep press from 35 to 42.5kg (+20%)

also learned power snatch, power clean, jerk, split jerk, kipping pullups...

From the deepest part of my heart - Thank you Coach and all of the crossfit community, you continue to inspire me and demolish my limiting beliefs!

RE: #52
"Hey bro, enough already with the passages out of your medical manuals; you're studying to be a doctor, we get it."

Are you serious Tackleberry??????

Ekaj was only trying to make help us with some words of caution. I don't think he was trying to rub anything in our face (or scare us) as you so prudently point out.

You get it? Doesn't sound like so to me.

5:52 with feet on wall for hspu
31 male 79kg

18:30

#74 Tamas-
Congrats on your one year anniversary! Here's looking at many more gains.

Kate

Ekaj, #11. All I've ever taken as far as medical classes goes is just a humble EMT class, but I can tell you that I know a lot of smart gymnasts that are scientists, engineers, and professionals in all areas and disciplines that you could imagine and they've spent years and years conditioning and straining upside-down and seem to be doing just fine; never heard of any of them suffering from aggravated aneurysms. However, I do think most people should be slow to break into full blown workouts such a Diane. If you've never been upside-down in your life maybe doing 45 hpu's coupled with 225# deadlifts is a little hasty and perhaps one should start with just handstand drills.

Farbeyonddrivin, #53. Wow, I admire you for your focus and motivation. I do not know what your athletic capabilities are but I would be very surprised if you actually beat the likes of OPT, AFT, Spealler, Josh Everett, or Brenden Gilliam and others in the 2nd annual CrossFit games. I consider myself to be a descent athlete and I came in over 7 minutes behind AFT in the hopper. Actually I came in 22nd overall for the men's and I was thinking of making it an (optimistic) goal to try to come in top 10 this time around. My real goal is to rally the troops and have CrossFit Marin take the Affiliate Cup or at least come in top three, and to have as much fun making friends, working out,and enjoying Andy's family's great hospitality, like last time. Now I have one more goal. I'm going to be looking for you at the CrossFit games so I can beat you! See you there. By the way, nice website, www.sportsmansfitness.com. Are you sure you don't owe it to Coach Glassman to give some credit for some of what you've put on the site? The verbiage sounds an aweful lot like CrossFit speak!

RX'd 6:23

M/30/5'7"/185
DL as rx'd
HSPU on bar
6:22
I feel like I'm cheating on the HSPU, so it's only going to be on the wall from here on out, and my times should reflect as much.
I practiced the kipping HSPU from the mary video after Diane, did 5 sets of 5.

#64 Jordan
It all depends on the WOD. Some WODs are absolutely brutal and will take the better part on an hour, especially if you're a beginner. Other WODs will take you less than 20min. At that time, it's up to you to decide if you have some energy left to do additional exercises and training.
I have been Crossfitting for 6 months now and from my own perspective, I know most of the time I have energy left for a little bit more, except after WODs like Murph, where I am totally beat! Anyhow...Normally I'll try to pick an exercise I consider to be a weakness and focus on improving it. I know for me it's anything to do with Snatch or Overhead Squat. Also, another example from my own personnal experience. I want to increase my strenght so I can do ring dips, so I do a lot of regular bar dips, say 4 sets to failure or BW dips or even weighted dips. I am a hockey player, so I also like to work on muscular endurance, I do box jumps with ankle weights, agility ladder, skip rope, stuff like that. Sometimes I even come up with a workout on rest days. I make sure though that I have at least one day rest a week. Like I said, it's up to you though to decide if you can do more. Most crossfitters will do a little extra, or they complement CF with their other acitivities/favorite sport. I hope this helps.

RX'd

12:10

first round of dl's was the toughest, probably should have warmed up a bit more.
HSPU are much improved since the 3 x 50 push (w/400m run) we did last week.

m/33/69"/187

as rx'd 17:13 (PR)

exception... rested ankles up against bar. Also it's a PR because this is the first time I've ever timed Diane. Looking forward to the next time, but I'm not looking forward to taering a callus on both hands in the same day.

Subbed 200# DL and feet on 5' ledge PU.

Jon 28/m 7:45
Zack 27/m 9:52

m/27/74 kg

Scaled to 85 kg DL. HSPU with feet supported on smith bar on highest level (neck height).

11:40

Very happy with that. 85 kg DL is pretty heavy for me (my 1RM is 120), and they were all done with good form (sets of 3-5 reps). The hspu:s were the best I've done so far, although still far from as rx'd. Done in sets of 4-9 reps.

#11, #30, ekaj,

Since you are studying cerebral vasculature in medical school and have chosen to substitute shoulder presses for HSPU's as a precaution, I think this might be worth considering:

Assume your venous pressure increases from x at rest to a peak of ax when you substitute presses for HSPU's during Diane. What do you estimate it would reach is you were to do Diane as RX'd? In other words, with some degree of precision, what is the additional pressure caused by being upside down as opposed to right side up?

PAT

Nice Video! Broken hip WHAT?!?! I like how you can have a coherent conversation after the work. We hear all the time about how CF helps prepare for that ULTIMATE MOMENT when max exertion leads to a decrease in fine motor skills (or like how my handwriting becomes unitelligible when I do tabata WODs).

I would think being able to clearly communicate and reason after max efforts is another important befefit of elite fitness.

Cant wait to come back up to CrossFit Virginia Beach and get some next time Im visiting my brother.

crossfitvb
PAIN FOR TIME

31/M/163

9:13.2 as rx'd.

23/m/205
11:45 as rx'd

M/ 25y/o/ 205 lbs
Diane as rx'd: 5:44

AllisonNYC,

I personally prescribe female loads by:

Multiplying the set load by .68

Then round up for an even bar and there you go! This seems to jive with the benchmark loads I've seen for females.

David

37/m/170

as Rx'd: 6:10

Am I relieved to hear all this talk about eye-popping HSPU! I thought I was the only one feeling that intense pressure in my head when attempting these. I've realized that I haven't pushed myself real hard to build up strength to do these as I do with all other exercises (i.e., I always opt for feet on elevated bar rather than try a few hspu), because of the worry that my eyes would pop out of their sockets! Good to hear the reassuring comments - it motivates me to "get over it" and push through that mental block.

~6:14

DL-185
HSPU with knees on the desk

m/35/185/70"
800m run 1500m row wu total 18:14
Diane
subbed 185lb dead
80lb standing overhead press
18:31
weak from 2 weeks in Argentina.

BW=183
Age=27

*2:39 mins (PR)

*Did not completely lock out on the HSPU's. Need to work on form.

M/ 28y

as rx'd

Time 24:50

1/25/2007 = 19:00 @ 135# DL
6/12/2007 = 9:50 @ 135# DL
7/19/2007= 10:00 @ 145# DL
Today = 12:38 @ 150# DL

My times are getting worse, but at least I am increasing weight. HSPUs were tough today. I will blame it on the fact that I had to do 50 reps 2 days ago!

165/28/m/5.9

hspu destroyed me. did them with rubberband stretched across a squat rack, chest facing in. poor form

good form on dl's. as rx'd with 225#

TIME - 24:21

Recently OPT held the OPT Challenge which was modelled on the CF Games format. I hope some US affiliates do the same (CF Philly? hint, hint) or the boys from Calgary may roll to Aromas next summer down like Kenyans at a 10k.

Great workout demo. Did anyone ever tell Pat he looks like Ben Stiller?

Geez, Amadreaus #79, lighten up on Farbeyonddrivin #53. So the guy wants to beat Speal at the CrossFit games. You sound like he stepped on your crank. I bet there are lots of CF'ers out there who are gunning for Speal. Are you going to attack all of them too? And no, I can't beat Speal but if I was 20 years younger I'd give it a shot.

135# Deadlift and assisted HSPU's

Probably could have used more weight and took more time between my deadlift reps.

9:19

I stopped taking my caffeine supplement today and had a cup of green tea. Yikes! Noticed a big difference.

4o/m/160

6:01 PR
beat last one by over a min.

M/42/170

Just did this on Sunday! as rx'd. 7:17.

6:15
sub 205lb DL
HSPU against wall

22/M/155

22:56 - 205 for the rounds of 21 and 15. Dropped to 185 for the 9. Form was lacking. I think the legs were beat from front squats.

Pat,
That was awesome! Choosing a workout that exposes your weakness, even in front of your fellow CFers and the camera, was truly ballsy.

The games are coming! Of course people are gunning for #1. Set your sights high. Your competitors are mere mortals, just like you.

People's eyes are bleeding! Wow, AllisonNYC gets a lot of responses to her questions... of course, even though I hate big cities, she makes me want to move to The Big Apple.

If the valsalva (holding the breath during exertion) is so unsafe, why is it recommended for standing exercises (squats, jerks, etc.)?

33/m/205

I finally did all the reps! I put about a 2" folded towel under my head, pushups against the wall mostly. I think I did 2 with my feet away from the wall a little.
The deadlifts are no problem. I've been having a little trouble with my shoulder and lat up in my armpit, but this didn't really hurt today. Still can't do a pullup or a dip though, and it sucks. I was so close to getting a muscle-up.

sorry guys, I can only do 3 nose to ground hspu's at this point. I'm working on getting my reps up. So the WOD will be a little compromised for me with not being able to do the full extension hspu's. I'll do what I can full extension, and cheat the rest of them with a couple of encyclopedias. Good workout.

BRING IT ON

Mornin'

I am presently on Injured Reserve with a rotator cuff tear(day 20), a particular bummer because this next "Diane" was due to be my first with DL 225. Congrats to the PR's already noted (Steve Liberatti, John Brown, etc.).

Regarding broken blood vessels, inverted exercises, and well-meaning medical students (standard disclaimer, the following is meant for general information and is not to be construed as medical advice or prescribed treatment):

1) The blood vessels in the front of the eye are in the conjunctiva, the "skin" of the eye. They are rather fragile and become more so as we get older. Trivial trauma can cause them to break and bleed (big cough, big sneeze, difficulat bowel movement, heavy lifting). These are all in response to the valsalva and the entity is called a benign sub-conjunctival hemorrhage. Like anything else, continued training will reduce the magnitude of the valsalva response and the frequency of these benign hemorrhages. The valsalva can also cause retinal hemorrhages, most famously in our literature after vigorous $exual activity; we call this "looking for love in all the wrong places." ;=)

2) The incidence of cerebral aneurysms is very small; they tend to run in families. If you have a history of these in the family it is wise to discuss this with a knowledgeable physician before beginning a vigorous program of physical activity. If not should we live our lives in fear, making it our number one priority to avoid every risk, no matter how remote? And how should we grade risk? Downward Facing Dog is a ubiquitous inverted pose in yoga of all sorts. Is this also to be avoided? I think everyone who comes back for his or her second CF WOD has answered that question for him/herself.

3) ekaj: congrats on med school! How cool is it that all of that work in college paid off. Congrats also on discovering Crossfit. This program will give you the fitness, both physical and mental, to tackle your med school years and your residency. Be sure to carve out time for the WOD throughout.

A little (unsolicited) advice, if I may presume. Common things are common; uncommon things aren't. Spend a little time reviewing statistics, specifically incidence. Remember that you are no longer just someone with an opinion, that you now (and even more in the future) have a certain gravitas that surrounds any medical opinion you offer. Be careful not to think it through out loud, as it were, and be mindful of the potential effect of what you might consider "just my opinion" when it is offered to a non-medical group. Are you factually correct in #11? My experience and study would lead me toward other conclusions, but I am not rock-solid sure and I cannot declare a medical certainty. So I will refrain from conjecture, and I would humbly and gently suggest that you adapt that policy here and elsewhere in your world as you progress along your educational journey.

I'll get some kind of CF-like work-out after work today.

I have a little experience. Thoughts on "bleeding eyes" in the filter...

I would like to see that 2:36 that steve liberti pulled of. I just question that because i did the first set of DL unbroken at a fast past it took me about 59 sec and I cant see how he could get the rest of the workout that fast

Just as a point for anyone wondering how to scale for the future. If you need to scale to your bodyweight and we know all weights are set for 175 lb. male.

Take the weight used ex. 225
divide by 175 (weight of average male)

you get a multiplier 1.285

Then all you have to do is take your weight and
multiply by that multiplier

so Allison if you are 115lbs.
times 1.285

your goal weight should be about 150lbs.
(really 147.8)

Hope this helps someone.

Now i can't wait for this one (PR) here I come

Judd

hspu assisted

3:57

+ 18 lb weight vest

#113 Merk,
Have a look at this and it should paint a clear picture as to what some of the athletes on here are capable of:

http://www.youtube.com/watch?v=YARXjYqC8mU
(w/f safe)

30/m/190

as rx'd

8:23

All dead lift sets unbroken. All HSPU sets broken.

9:35

m/28yrs/155lbs

5:38 as rx

34/M/77kg

As Rx'd:

11 min 30 sec

28/m/210

as rx'd

8:40

1st DL set broken, all HSPUs broken.

m/37/6/167

Diane scaled to:

21-15-9 of
185 lbs. Dead-lifts
HSPUs w/toes on 4 feet high bar

Time: 11:53

M/22/6'1"/185

I like this one. As RXed 7:27

I've never had trouble with red face or eye blood vessel's. Might be from the fact that I've spent at least 3 hours a day since I was 8 under water. Not gonna lie, Pat's video kinda got me out of my morning funk today

I have been doing crossfit for 1 month. i love the strength and endurance increase but is this method recommended for building over strength training? ( trying to gain 10 lbs of muscle )

40y/o M
75" 203#
subbed 'feet elevated to 6 ft.' for HSPU...otherwise as Rx'd
9:15

12:09 - better than last time

As rx'd

6:14

#71 WOODY nice job at 6'6". These are two exercises not geared for tall people. What are "4-book" HSPU?

195 lbs all sets broken
HSPU feet on 5ft high bar
11:30

Just had an exasperating conversation with some non-CF workout friends. We all saw an Olympic lifter going for a squat of 400+lbs. I reacted with admiration for the ability and the response was summarized with "Well, why? He still looks short and fat." Sigh. At least some people get it.

Used my new "rx'd" standard of HSPU with the parallette bars. Ears to bar level or lower on every rep. Missed at least three without full lockout.

My Diane went from a sub 5 to 12:55. Brutal!

I am really looking forward to meeting a bunch of you at the Crossfit Games. I finished 11th this year and was hoping to break the top ten in 2008. I think the games are going to be HUGE this time around. I am really gonna have to train hard for a top ten spot.

My secret to a better finish in 2008: No drinking Heineken during the Crossfit Total and in between events!

BW 174

as rx'd

5:15

DL's easy. Failed on HSPU: need to start breaking these up earlier

10:17 with sets broken, and hspu's on a dictionary. What can you do?

m/26/74kg

scaled deadlifts to 90kg/198lbs

8mins 48secs

First Diane
23/m/148
11:27 rx

Need to stop taking breaks, and moving faster on the DLs.

I wanted to comment on all of the "my face hurts when I do hspu" and "my eyes hurt when I do hspu" as well as "my head bursts in spills blood all over the street and it's gross" comments.

I can't believe that I was even reading those comments! I mean, are you serious? I don't mind handstand pushups, but yes, I agree, they do cause some discomfort in a number of places. However, how many exercises do we do, how many WOD's do me do, where some part of our body feels like it is going to erupt? I feel as though I could say, instead of "I had a really great WOD", my lungs felt like they were going to pop, my heart exploded, my face melt off, and my legs break off. One is a whine, the other sucking it up and pushing through it. If you don't know which is which I suggest you reevaluate your approach to training.

That's all I have for now!
-Justin
~Train Hard or Stay the F$#@ Home!~

16 minutes. Subbed 95# press for the HSPUs. Doing the press instead of my old inclined pushups doubled my time. As usual, shoulder strength kicks my ass.

37f/140

Scaled:

155# Deadlift
hspu - off bench

7:21

Alison,

Brand X, (linked on the crossfit main page under start here) generally gives the women's goal weight for all the workouts. For Diane it's 155-185. My 1rm in deads is 185 and today I did 155lb. Since your 1rm is 190, 155 shouldn't be too far off, even though you weigh less than me. It was the first time for me using that weight and my time really suffered, but I made it through.

155lb deads
hspu off rack

17:29

2nd Diane since I started CF in September

Last time (070917):
subbed 36" elevated pushups (about 45 degrees)
subbed 185lb. deadlifts, IIRC...
12:54

This time (071101):
did 5x strict HSPU (haven't got the kipping down) and then switched to 60" elevated pushups
DL's as Rx'd
6:19

Going to have a pair of bars made so i can practice HSPUs, so next time, going for one big unbroken set!

J roCk

Take it easy. Some of the folks here were just looking for advise if they were doing something wrong. It is really ok to have these conversations in this blog. If you can do HSPU with full ROM without causeing eye capillary damage that is great, but do not belittle those looking for help.

Mike

meh, as usual, forgot info:
27/m/6'2"/193#

m/55/200

dl#240 upped weight a little to compensate for bodyweight.
hspu vertical on smith machine, nose to floor
all sets unbroken, 7:20.

I have noticed on the mornings after drinking Wild Turkey with the boys my eyes appear to have been bleeding.

as rx'd 5:58. HSPU on bar (felt like I was cheatin' so next time on the wall)

As Rx'd
24:15

First time that I've sucked it up and done all HSPUs against the wall. Most were singles and some were cheesy (got lock-out as feet fell) but they were all full ROM (forehead to floor). There are only three more named workouts that I can't do as Rx'd (Isabel, Nancy, and Josh). I have to learn to snatch and I have to work on OHS. I think I will use a 45# bar on the third set of OHS in the warmup and maybe do a set or two of OHS between WU and WOD until I can do 95# without the skyscraper falling down on the 2nd one. Its hard without bumper plates.

38m/205

225dl's
hspu's with ankles on racked bar about 5'6" up.

6:03

41yo/f/162#
CFWU x2
jump rope 6 min
Diane approx 6min
135# deadlift
HSPU feet on rack shoulder height, body approx 45 degree angle
last round took 1 min, 1st round of just deadlifts took 50+ sec. so guessing time
OHS 45#~5x, 65#~5x, 75#~5x
Rowed 11:45
500 m, 1 min recover, 1000m, 2 min recover, 500m, 1 min recover

#142 Mike

No belittling was being done at all, and I appologize to you and to the rest of those blogging if it came across that way. I understand that some were looking for advice, and commend them for it as opposed to preforming the movements with improper form and function and increasing the risk of injury. However, I was specifically commenting, and exercising MY right to comment on this blog, to those who were complaining and not asking for help. AllisonNYC stated a problem with hspu that she was having, and asked for help with it. That's great! There were many other posts that were mearly complaints, and today, at that moment that i read them, it bothered me. So I expressed it.
Hopefully that clarifies my disposition. Apparently I needed to be more specific in my post as to not offend or ruffle feathers.

-J-
~Train Hards or Stay the F$#@ Home!~

Bwt: 133

As Rx'd

3:22 little bit better than last time but feeling a bit tired today from those front squats.

34 M 195

As Rx'ed

6:05

Finally got this 225 lbs deadlift down... giddy giddy... gotta work on the handstand pushups.

This morning my arm isn't very happy with me after yesterday's few push ups. I tried shoulder presses with just a 45 lb bar for a poor sub of the HSPU, but no joy. At least my knee is doing better.
I am sorry to miss Diane.

Rowed intervals instead.

Kate

7.06

HSPUs done with one foot hooked on shoulder-high bar. Next time as rx'd.

last time 7.29

J roCk

No problem, just seemed a bit harsh when I read it. We all seem to have those exercises that make us want to cry a bit. Venting on the boards in some cases may be a way to find the courage necessary attack the WO. Not in any way trying to take your right to post away and sorry if I came across that way.

Mike

#129 RTC - Thanks! 4-book HSPU's are Handstand Push-ups to a stack of 4 books. I can't quite get all the way to the floor yet.

8 min.

M/35/5'8"/169

As RX'd, no scaling
12:30

Compared to 17 Sept 07:
M/35/5'8"/165

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

14:30

29yo/m/160# as Rx
7:07

Thanks for posting that link to Diane in 2:00...now I know where I need to go :)

subbed 160# deadlifts, overhead presses with a pair of 35# dumbells.

49:40

Does anybody know what weight the squat is being performed at in the CrossFit Games poster? Looks like he ran out of barbell.

Bingo, does this mean that if we see someone come out of the restroom with bloodshot eyes and mottled cheeks we should wait 15 to 20 minutes or so before we try to enter the restroom?

M/36/214#

As R'd:

17:45

Gotta increase my grip strength so I can hang onto the dang bar for high reps on the DL. Did my HS Pushups against a wall. Awesome workout.

lisaQ appreciate you posting the full workout. Iget more from knowing exactly what others are doing. Thanks.
36yo/f/170# only 3 weeks in to xfit. was an olympic skier (with Eva T) but 7 years of baby making and rearing has left me with 30% body fat and weak weak. posting keeps me honest.
10 min jog cfwu no pushups, 250 jump rope practice power clean practice 20 X 3 with bar
115 lb DL (first DL in 10+ years YEAH!!)
PU's with feet up on bar about 45 deg. and knees bent
There's nothing better than a hard core DL. one question: one the HSPU's do you look at your hands or further up? in other words, what is proper head position? Thanks.
9:45

Mike and all,

~Train Hard and Push Through "IT"~
-J-

32/m/215/6'5"

8:38

4:11 faster than last time

32 YOM 196#

5:28 as rx

Deadlifts:
8x225,6x225,6x225
HSPU:
10 partials, 4,4

That OHS & muscle ups workout kicked my butt.

It's my goal to knock out the CF milestone of 15 OHS at bodyweight. I still have a way to go on that one!

Thanks for filming the WOD, Tony B.

Three minutes and twenty two seconds to do 45 DL's and 45 HSPU's? That's less than three seconds each rep... I've got a long way to go.

M, 39, 175

5:32

HSPU's against wall and to 2" mat - next time I'll ditch the mat.

175# and hspu to abmat
17 min.

24/m/202

8:14 ...need to work on my HSPU's a lot

feet on bar at 5' 6"

9:23

yeah i was really weak to day. The dl's were horrible form...i probably should have scaled. I have a lot of strength to gain back

subb 5 foot ele. pushups for hspu

time 14:37
then row 100m for time 3:40 (just wanted to know the time)

I'm starting gtg for hspu today.

27 m 5'7 160
back was sore today so I scaled it to 205
hspu's unassisted nose to floor

dl 15/6
hspu 12/9
dl 15
hspu 5/5/5
dl 9
hspu 6/4

7:51 but now apparently I have an aneurysm. thanks xfit

16:53pr

28/M/190

10:50 as RX'd...used parallettes for the HSPU(better grip and larger range of motion)

43m/185

5:09 HSPU 7" from ground

A lot of work yet to do on HSPU, but got the 21 DL's straight.... 1st time ever ... I am very happy with that. Round of 15 DL's had to break after 10, the 9 broke at 5.

All HSPU's were straight through, but shallow.

My strategy is to get the DL's straight with short transition, then get the HSPU full rom.

wod-as rx'd 5:54 pr 7:43 last time
all DL thru hspu-12,5,2,2-4,2,2,2,2,1,1,1-all singles
post-tabata pull ups total reps 66, low6

#161- That was Connor Banks, just an amazing kid. I had the pleasure of lifting in his group. If I remember right, he had a 540 squat and his deadlift was something like 490. Here's the link for all the results:
http://www.crossfit.com/cf-info/CrossFitGames07Results.pdf

Wow...exploding eye balls and ruptured blood vessels is quite a topic we have here. Only being a paramedic, my medical experience is far less than some Crossfitters we have here. My two cents is let your body dictate how far you push yourself. If you blurred vision/dizziness/etc continues after resting for several minutes, I would lighten up some and sub with some military presses. Let some common sense be your guide. If you're fit enough to complete some HSPU's, you're probably healthy enough to avoid eyeball or cerebral catastrophe.

5min rope skipping + CFWUx3

WOD as rx': 5:08 --> PR by 2:32min :)

freddyc,

Guinness gives you strength. I think you're on the right track giving up the Heineken. ;-)

10:22 as rx

nose to floor HSPU, last time 5:14 not touching floor, big difference.

35M/69/170: 6:47
DL: 135x21 (too light...thought it would be a good weight since I could only do 5 straight at 135 a month ago),185x10+5,185x9
HSPU: 21,10+5,9. one leg on smith machine bar, other leg straight up. Getting closer to full HSPU against wall

It's like " A night at the Roxbury" in here with you guys and Allison. My goodness.

I will personally slap the next person who says they are now afraid to do HSPU's!

15:39. Used 135# for DLs. (bw=127). I got my very first real nose to ground HSPU!! I still can't string multiples together though. Once I started using all negative HSPUs in the wods, my strength increased and now I finally have a HSPU.

m/36/180

BrandX scaled (pack)

21-15-9
185# deadlifts
hspu

time: unknown, started stopwatch part way through first set of deadlifts, recorded time: 11:16 (plus 1 min?)

Diane
21-15-9
225# Deadlifts
HandStand Push ups SUB Pike Pushups on the bench

7:54

14:28

Im still new to this so I subbed
185# DL
85# shoulder press (some push press)

BW 170#

Woody,
   How do those 4 book HSPUs work? Sorry if this sounds silly but where are the books and how do they help? I'm also 6'6" and my last name is Wood... (tall crossfitters are coming out of the woodwork! ...no pun intended. ) My goal by the spring to be able to do 3 sets of 5 HSPUs and man am I a long way away. Any help for the leaning tower of me to get there would be much appreciated.

AllisonNYC, I didn't mean anything when I called you tiny. I was more impressed than anything as you are proportionally stronger than me from the look of your posts and you have a big personality which made you taller in my mind. Much respect,
Nik

11:31
155 lbs deadlifts

Jeff-@ home
nose to ground HSPU
3:25

First day back. Scaled to what I had available and was appropriate.

21-15-9
DL 1.5pd KB + 2pd KB, alternating sides on alternating sets
Regular PU

~2-3 minutes, need a new watch, mine died in Budapest. Unbroken everything, easing back into it.

Feels good to do some sort of physical activity, other than walking around.

#188 Jared

I concur!

Those of you who are scared, or concerned, or simply having trouble with them, or whatever your issue is with them,

Have any of you tried kippling hspu?

They may help you build the strength and the confidence to progress into strict hspu.

Put a pillow or towel on the ground12 inches from wall. Kick into handstand against the wall. Lower yourself down into a headstand. With control, bend at the knees and hips, as if squatting, and kick your legs back up straight simutainiously pushing yourself into a handstand. Lower yourself back into a headstand and repeat.

There are so many ways to progress into a strict full ROM hspu, and so many videos on it on CF HQ that, once again, I am surprised that ANYONE is complaining that they can't do them. If you can't do them strict, then do them kip. If you can't do them kip, then do them with feet on bar modified. If you can't do them with feet up on bar, or any other of the dozen modifications that will help you build up to a hspu, then keep trying and don't give up. It will come.

But, and again I appologize for sounding cold or belittling cause that is not my intention, stop complaining about it and be like Nike...just do it!

-J-
~Train Hard, Stop Complaining or Stay the F$#@ Home!~

as rx'd 4:24 nose to floor full ext. not a pr

DL weight scaled to 195
HSPU with toes on shoulder height bar - getting close to doing these against the wall

1 Mile warm up at 6:30 pace
8 L sit pull ups using rope

dl 12/9
hspu 21
dl 15
hspu 15
dl 9
hspu 9

8 L sit pull ups using rope
1 Mile cool down at 6:30 pace

5:56

m/37/195

14:45

scaled:
185# deadlifts (bloody shins anyway!)
hspu feet on bar

My thoughts Re the aneurysm issue:
The increase in BP(all measures: SBP, DBP, MAP) during heavy lifting would be much more problematic for an increase in aneurysm rupture versus the increased CVP from valsalva or being upside down.

my opinion, no data to back it up.

Nik #192
The books go under your head, shortening the ROM required.

37/m/165 1/2 work week

135# for DL
feet on 5ft bar for HSPU
6:03

sn+ohs: 80%x5x1+2 45#
Cln+fs+jerk 5x1+5+1 65#

Rafael: 225#DL 11:09
Ruben: 185#DL 11:12

our hspu were mostly ROM

M/22/165 lbs (75 kg)

09:39

4 strict hspu, then scaled rest of them

CFWU x3 (10 reps)

"Diane"

21-15-9 reps of;

145 lb deadlift (sets of 7/7/7, 5/5/5, 3/3/3)
HSPUs with Iron Woody green band and feet on 28" box (all sets unbroken--bad when HSPUs are the "breather")

10:21--definite PR! I weigh less than last time, and lifted more in less time (13:54 last time). Will use blue band next time as green provided more assist than I really needed.

F/58/5'6"/136

6:29 As Rx'd
Full ROM on the HSP's

It hurt a little more than it would have. Yesterday decided to follow the 5x5 Front Squats with 5x3 Back Squats.

10:56
185 lb DLs
Feet on wall- 2/3 upright- badly broken

12:27

deadlifts with 180lbs and feet on bar just short of my height for HSPUs

3 sets of Zercher squats (110lbs)
3 sets of scap pushups (20 reps each)
3 sets of plate loaded front squats (25lbs)

m/33/176 180 days since CF, Columbus Ohio

185 lb deadlift (scaled due to hurt lower back)
HSPU no asst

10:47

26/6'8/215#

7:42 - 1st round unbroken with full ROM. Then it all went downhill from there. And my back hates me now.

Modified HSPU feet on Smith Machine Bar

4:24

10 min, as rx'd

However, broke all things into sets

Deadlifts (9 total sets to do 21,15,9)
HSPUs (probably 12 sets, to do 21,15,9)...better form

m/18/180

subd 185 dl, hspu on 5' bar
did first 8 dl with 225 and back was hurting.

6:48

44/M/154

First time with Diane- still working on powerlifting, and my HSPU are so bad- no body control.

5:17

#135 Deads
assisted HSPU feet on a high bench- L position.

11:55

HSPU are getting better

10:28 as Rxed. All reps head to floor and full extension - 40 secs off PB

Cheers, kempie

39/M/205#/73"

First Diane -- but scaled down
DL: 135#
HSPU: knees on bench
9:40

Last HSPU failed; me on floor at commercial gym; pretty funny. Righteous workout

Next time will be better. BZ, y'all.

Regarding the "honest" HSPU from a couple of days ago (nose to floor), are there any neck alignment issues with doing HSPU while looking up/down? In the past, I've had trainers recommend to keep the neck in a neutral position while exercising. (I strained my neck on yesterday's WOD with my bad habit of looking up. Try explaining to someone how your neck hurts from doing front squats.)

Nose to floor also requires some back arching, so should that be considered adverse stress or more of a bonus workout?

Finally, am I taking anybody's handle here? This is my first time posting on the big site.

37/m/155lbs

Subbed 205lbs for DLs. Feet against the wall for HSPUs.

17:12

How are people doing this workout so fast? Man, I was pushing to hit my lame time even with the subbed DLs. Nice work!!!!

24/m/170

first diane

round 1 as rx'd.

late in round 1 form started to deteriorate so for round 2 I dropped the DL to 185lbs and finished with that weight.

all HSPU were done with full ROM.

23:13

great workout. next time i hope to do it all as rx'd

CFWU
subbed inclined Push ups
8:39

m50/170

as rx'd 11:55

I did Diane exactly a week ago. Today, my knees were stiff and creaky after yesterday's front squats. Feeling every bit my age. I sort of took the day "off" doing an indoor bike for 15k in 18:22 very forgiving on my knees. Maybe I'll give Diane a go tomorrow, it's one of the WOD's I hate to dance around because, like Fran, it just smokes me. BW:170 Y/A:59

m/36/178

as rx'd 9:55

42yom / 146

6:56(PR) as rx'd

Another 2 minutes off last time. Not sure I can reduce this much more without bumper plates. I spend way too much time carefully setting the weight back down to avoid clanking and getting kicked out of my GloboGym. Left a nice chunk of my left shin on the barbell today.

Post - Felt good so devised a similar WO consisting of
30-20-10 reps of:
- 46# one arm kettlebell swings switching hands at top of swing (release and catch)
- Pushups
4:23

Nice complement to Diane

M/31/220
as RX'd 5:32 HSPU with feet on top bar of smith

m/44/165

15:21. Slower than last time, but I did some reps with the heavier weight. First 15 lifts at 205, backed down to 185 for the remainder. HSPUs felt good, full sets; top of head to locked out.

As Rx'd

14:21

26y/6'5"/212lbs

Diane as rx'd:
Time - 4:45 (PR by 2:07)
Work - 55.3 kJ
Power - 0.26 hp

Took a good 20 min to feel normal again.

hmm... wish I had something to deadlift. I'm currently at home (PEI) recruiting for RMC. maybe I can find a heavy rock or something.

As for the games... looks like they might be doable. I'll be a newly minted 2Lt, and they'll probably want me to burn up some leave over the summer.

30m/175#

5:07 PR. Full nose to ground HSPU - feeling really good today.

39/m/196#

As rx'd, with feet on bar at approx 5'

12:05

Much slower than normal, but I focussed on form, and reset after each D/L, as I was cognizant that my form has sucked for so long. After the Toronto cert this past weekend, I re-learned the correct way, and want to reinforce it. The METCON aspect can wait..

AL

d - 29m/175

3:45 as rx'd (pr)

dl's unbroken, 21 hspu's unbroken, 15 (9,6) and 9 (6,3) broken...forehead to floor

j - 33f/125

9:57 - 155# deadlift

m/30/166

4:54, nose down to 2 abmats stacked up. My back rounded on the last 15 or so DL's but felt good today. Love Diane but she's tough.

Is there any correlation between bodyweight, max weight shoulder press, and your chances of doing a HSPU?

At 230 pounds bodyweight and a 155 SP on a good day, the HSPU seems like a mathematical improbability at this point. True or false?

Boxer4...I have done HSPU's when I weighed about 220 and could only shoulder press about 145, so it doesn't translate exactly. Just start doing HSPU's at less than full ROM and keep at it, you will get it eventually.

CFWUx1, subbed sit-ups for Hanging leg raises
WOD as rx'd, handstand push-ups broken up, 15 straight first rd. Deadlifts broken 1st rd only, 16 straight.
9:57

61/m/178/6'

CFWU x 3
C2 row 1k

"Diane" 7:12
sub 135# DL and 48" pike pu

Last time did 105# DL and 36" pike pu in 7:55, getting better - Crossfit works!!

26:00

DLift at 135 lbs
Subbed shoulder press at 95 lbs

Rx'd

11:20

25 6'5" 250

I always look shmammered after hspu's!

Age 35
BW 148#

As rx'd:

7:00

HSPUs...I am not able at the moment to do unassisted HSPUs, so I usually do assisted then switch to elevated feet to about 5-6 feet off the ground.

What I think I’m doing is more of a push away than a push up, basically what I’m saying is my body is rigid and I just act like a leaver so I might only be going up maybe half a arms length though I’m pushing to full extension of my arms, seems like I’m doing less work and just a standard "perfect push up" at ground level is actually more difficult than elevated.

Any thoughts? Is there a point or height where elevated push ups actually become easier and then harder as they get more vertical? Any thoughts would be much appreciated; today I’ll try to do all assisted HSPUs.
Thanks
Walker

21/M/163
I was pretty beat up from a poor night's sleep, so this is what I did:
21-15-9 reps of:
130lb deadlifts
45 degree pushups

The first 12 or so deadlifts were at 170lbs, but I had to drop it down.

F/40/147

Warm-up: 1 mile run, 1%: 8:53

Superset of:
45kg Deadlift
20kg Shoulder press

21, 15, 9 reps

15:00

Cool down: 1 mile run, 1%: 8:48

#165 Julie~
Hey Julie, welcome!
Spmedays I remember/have the time to put in all the details of my workout, somedays not. SAAWEEET! That is cool knowing another Olympic skier is doing CF. I look forward to meeting you. No baby making for my excuse. Just laziness and poor eating. I put on almost 30lbs in the past 10 years. THANK GOD my 2 sons, Marines, turned me onto CF back in late June. It is such a great feeling, watching my body respond, clothes fitting better, weight slowly coming off, getting stronger & more confident with each WOD.
Congrats for making the first move and doing the WOD. There are some seriously strong ladies here and that motivates me~

Thanks Andy Shirley! That makes sense.

M 33 165

As Rx'd 7:08

12:40 as required. Did HS pushups against the wall. 21 unbroken deadlifts, 10+5, 9. 14+7 HS pushups, 10+5, 9. Tried the HS pushups off of parallelettes, but couldn't budge off the ground! maybe next time...

RUN: 5.5 Mile (including 4 interval 100 yard sprints).

5 Rounds:
20X Pull-ups
20X Ring Dips
25X Box Jump 24"
1 min Jump Rope

SWIM: 1000 yards.

5:41 as rx'd new PB - 6:17 last time
DL straight thru but a little slower than last time. hspu - 16,5/5,3,2,2,1/3,2,1,2,1
sorry Rob C
pre: cfwu x 2, bwu x 1, dynamic mobility work followed by OHS practice - new PB of 103
post: amrap kipping chins - 27 another new PB
what a day!!

174/6'0/m

7:56 with pull ups instead of handstand push-ups
any recommendations on how to practice the hand stands? I am having a really hard time with them

24/M/175

As Rx'd Nose to the ground

9:58

Intent -
Nice work on Diane and congrats on the Pullup PR.

42yom 186lbs
First WOD in two weeks, thought I would die; turns out I did pretty damn good!

Diane: Feet up on squat rack(5ft high), otherwise as Rx'd.

3:55 min. Holy smokes! my last Diane from sept was 6:29!...

Post WOD: 4 sets of Dips (18-12-10-10).
4 Sets of 15 Inverted Rows.

Lost a bit of strenght on calesthetics in those two weeks but I am sure I'll get it back pretty quick.

M/36/190

DL-225
HSPU on smith machine bar set on top notch.

6:56 - PR, even with some kind of stomach bug.

I did Cindy today because I'm still healing from a lower back injury. Like I'm actually going to lay in bed all day... :-)

I did 12 rounds, 5 pull-ups, 10 push-ups, and 8 body squats.

46 197

second wod today, did fs first and thought about not doing diane, thought of MK and her not quit attitude and went through

had to mod more than normal could not use squat rack to rap feet over so:

dl as rxed hspu with knees over 4 foot post

2:54

29/M/175

subbed 185#. HSPU full ROM: 10:58

These two are by far the hardest for me. I strive to complete this as rx'd; it's one of the few which I cannot. Someday. As always, I am humbled by the blistering speed out there. Unreal.

As rx'd:
4:57

32/F/124

Wow! Some of you ladies are impressive - I was killing myself today with 115 lbs. Oh, the day when I can DL bodweight!

4 mile run - beautiful fall day in Florida, had to take advantage

Diane

115lb DL's - broken into sets of 7/7/7; 8/7; 5/4
HSPU with feet elevated on Smith Press

Time: 10:07

Jason-3:58 185lbs
Craig-3:06 155 lbs
Eric-3:35 185 lbs
Denise-3:33 115lbs

None of us were 128%BW on the DLs and we haven't mastered the HSPU yet. I still say my "HSPU" were waaay more vertical than the guys'!

as Rx'd

7:02

Full ROM on HSPU's. felt really good today. Had an onlooker too so that helped.

what is the best sub for hspu??? thanks.

37 bw190
as rx'd
last time 18:50

today 13:32
HSPU (over 11 minutes to complete all 45)

DL 100 kg
"HSPU" broken.

ca 30:00

191#

4:13 as rx'd

does it matter what style of deadlift between sumo or regular or how ever you can lift the weight with proper form?

32, 230#

as RX'ed, but modified HSPUs by putting feet up high on smith machine.

4:42

SMASHED my previous PR by over a minute. And this is even sweeter, because previously, I would do the first two sets of DL's at 135#, and the last set at 225 (I was worried about hurting my back). This time, I said, enough fooling around, lets do this. First set of DL's unbroken, last two sets broken into 7 and 8, and 5 and 4. I am so stoked to see such an improvement! Next mission is to work on HSPUs without using the smith machine...Thanks, coach!

29/m/235

225# deadlift
135# push jerk sub'd for hspu

10:00

30yo 139#

scaled DL to 180#

around 15 min...forgot my watch.

DL's were no problem, any type of push ups are my nemesis. Even if I was doing them standing against a wall.

as rxed 5:30, 4 sec off PR
legs wtired from yesterday, round of 15 killed my time.
post: tabata janda abmat situps

Comment #92 - David & Allison NYC, .68 is an arbitrary multiple. What would you base that on? Would you use the same .68 for a woman who is 110# as for a woman like Venus Williams who weighs about 160# and is probably leaner than most men?

Back to my comment #44, when you scale weight, it should be based on the amount of lean mass you have to work with. If you are squatting, you should also adjust for excess weight. Otherwise, a perfectly fit woman with curves and a tight waist would always seem to fall short, when in fact, she does not.

I have a simple Excel spreadsheet with calculations developed by the US Navy for the Department of Defense, that will calculate your body composition to within 3 to 3.5% (which is close enough). If anyone wants it, just shoot me an e-mail.

If you want to benchmark your performance against a lean 175# male, this is the only way that I know of to do it.

It will also calculate your Zone calorie requirements.

32/M/176

New PR 7:05 WOOHOO! Over 2min improvement.

Also got my 1st muscle up before Diane and then 4 more after...Momentous Day my friends.

"You spend your whole life trying to get people to like you and then you run over one person with your car. And it's not even one of the popular ones, and everybody gets on your case. Doesn't make any sense." Micheal Scott

29M/5'6"/165#

First Diane today.
As Rx'd: 9:27

dmarsh - did I read that right? a 1:41 Diane? Damn AFT!

#165 Julie Parisien - Glad to see you post. I used to be a competitive ski racer & I remember watching both you & Eva T on the TV. You guys both gave me motivation to work hard.

Some great times posted today. Good work everyone.

Subbed 195 DLs
Did first round of HSPUs and other two rounds at 60º

18:45

F/36/135

135# Deadlift
HS push-ups with feet on gravitron.

9:45 PR

Day 20 IR

Run 400M/30 Jumping squats (15#'s; oly bar hurts shoulder)
5 rounds for time.

19:24

Major props to PR's on Diane. I specifically noticed Intent and J-Seal. Congrats.

m/38/178

my own thing today:

25 pullups
25 sumo deadlift high pulls at 95lbs
25 dips
25 thrusters at 95lbs
25 benchpresses at 95lbs
25 pushups (on dumbbells)
25 pullups

21:40

this really strained my weak wrists.

112lb Deadlifts
Substituted HSPU's for regular PU's

Just started Crossfitting Casually last month. Its amazing how weak it makes you feel when you go from regular old army PT to Crossfit! Practice Practice Practice!

F/27/135/5'6"

Diane:
135 DL
Modified HSPU (feet maybe 1 foot off ground? see question below...)
Time: 14:39

Any ideas on how to modify HSPU for us gals? I saw the CF demo re: different options, but our gym doesn't have a box of decent height, let alone parallel bars! I also don't always have someone with me for assited ones. One guy put his feet on a stab. ball tonight.. How would a band work? I see BarbJ used one in combo with a box? I would like to try modified HSPU as opposed to shoulder press. Any help would be great! Thank you!!

I hate doing this workout because everyone at my globogym stairs at me when i do handstand pushups.

Started out with 102.5 kg (225 lb) DL.
Took 6:32 to get 10 reps out.
Dropped load to 80 kg for remainder of WOD.
HSPU nose to floor (no aneurysm).

22:28

42/164

DL as rx'd, HSPU against the wall

9:15 PR - last time 11:39

Felt good, felt real good, if that's possible doing this workout...probably means I need to push harder.

40/M/170

Some great times, folks! I feel good about this one, too: 8:20.

The DL was as RX'd. HSPUs were against a wall with good ROM; I'm still working on form, however...

Did Fran (from ~3 weeks ago) instead. Back spasms gone but not yet forgotten -- I may not do high-rep deadlifts again for a very long time. Time posted to comments for that WOD.

ps. did a bunch of parallette HSPUs before and after Fran, just hiding from the deadlifts...

120# DL with HSPU's assisted w/smith machine 9:40-shoot for unassisted next time....

Bad back scaled DL to 175 and assisted HSPU 8 min.

m/33/70/195

10:33
HSPUs against wall/ head to ground

Unable to do Diane as I'm on a business trip so...

Tabata Style
Squats X 4 rds 12,12,12,12
Dips X 4 rds 10,10,10,10
Pullups X 4rds 10,10,10,10
Pushups X 4rds 10,10,10,10
400m sprint on treadmill X 2 1:32, 1:38

6:37, 1:25 slower than PR.
Cindy 45 lb DL, 30lb sh press, 15-12-9, 6:27

5:40 as rx'd

M/26/175

Breaking no records here, still coming off of a small hami pull.

DL: 185x 21/15 DL: 205x 9
HSPU wall and a few modified: 21/15/9

Nolan: 4:35 HSPU against the wall! PR (ROM at about 80%)
Chris: 6:33 DL @ 175 HSPU's off smith machine or other non-essential gym equipment.

21-15-9 of:
225# Deadlift
HSPU (Feet at 48", full ROM pushups on paralletes)
8:15

44/76"196

must have forgot to record my time on this workout last time so no benchmark

scaled to 185-lb DL, pike PU's with 30" feet elevation

7:32

DL-105# and elevated push-ups:
21-15-9
13:14
p.s. some guy grunting on the circuit presses went to robotrainer and said, "What, does she think she can lift or something?" Thanks tool, it made me work harder:)

As Rx'ed 16:13...first attempt at this workout. very impressed by everyone's times.

post workout skills

L-sits, knees to elbows, toes to bar

4:49 rxd

25/M/208#

3x15 CFWU

as rx'd 6:54 (about 40s off my PR)

M/37/225

185 DL
Smith Machine assist HSPU

12:22. Lost about 30" to someone who watched me do my first set of HSPU's, then took over the Smith Machine.

The morning crew at my gym is acoustomed to my CF madness, and leaves my CF 'equipment' alone until I'm splayed on the ground gasping for air...the evening crew has yet to learn their manners.

25/m/170

As Prescribed

16:50

Form was horrible

I am impressed with some of the times listed. My first Diane 16:00:26. Great DL form (thanks Nicole C.) Broken sets after 11, HSPU getting better still not nose to floor (at least not by choice)totally vertical wall assisted. Fun stuff.

M/208/6'2"/28

21:32

As Rx'd for the 1st time! Had to go for one's & two's on the HSPU. DL's no prob. Anything pressing is definetly my weakness.

Freddy C...good job on the new rx, I'll be there in 4 months.

#296 very impressive @ 6'4" 230 on paralletes

36M/5'10"/168.5#

As Rx: 7:13.

3:54 faster than last time.

5:22 as rx'ed, one whole second faster than last time...

HSPU failed me today, I could tell they weren't flowing after my first 5 reps. I wanted 21 straight in the first round but I got 19 and then the second round got ugly quick with the last round all singles. My deads may have been a little faster, they are all consecutive with some pauses at the top, but they still need to flow more and be more powerful. I was really jacked up for a sub-5 minute performance today, I had the focus and intensity but the arms wouldn't oblige. Damn you arms.

Pre-snatch balance practice (hopefully didn't affect damn arms).
Post-attempted some MU's but even that wasn't happening.

39/170/M

20 minutes (time is not accurate secondary to Smith Machine being used and had to wait.)
205x1, then 185 for rest of DL's- worked on form.
5 true HSPU then rest assisted.

Brian

DL as rx'd, HSPUs partial ROM against wall:

8:57 (PR by 36 sec)

No bleeding eyes, no broken blood vessels, no rash on my face, maybe I'm doing something wrong? I guess I will just have to increase that ROM next time!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

7:50

First "Diane" where I forced myself to touch nose to the floor. HSPU's are a weakness of mine, and need a lot of work so that I can make a strong showing at the CF Games...right dmarsh? Gotta get serious now.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Diane- DL 150#, HSPU were to a proprioception disc (about 3 inches)
Time: 11:25

This is cool consider last time I did pike push ups and did not have to walk away from the rack bar to do so and my time was almost 15 min.

Then did 65# OHS, about 55 reps.

Eyeballs- that is funny this came up. After the first round when I got back to do more DL, I looked in the mirror and saw around my eyes looked semi-swollen and my eyes red. I looked as though I had been drinking on my lunchbreak. LOL. Like who would believe HSPU instead. Ha ha ha. It went away though.

Erin

bw 163 age 38
HSPU feet on rack
otherwise rx'd
14:30

37/M/195#

as rx'd
9 m 55 s

Male 24 170

7:33

185 lbs
Head touched on each HSU.
17:44

8:25

27/m/168

170# DL
HSPU w/ toes hooked at chin level

7:45

10:02
Deadlift
HSPUs @ 50% r.o.m.
Not my best.

M/46/6'/220

CFWUx3

WOD as Rx'd

6:59

I dropped about 1:30 from the last time I did Diane (in July--missed the most recent). I think that improvements in my deadlift account for 99% of this. I don't know if I'm any stronger, but my form is infinitely better. I feel so much more in control of the weight now. I was actually astonished at how quickly they went today. Oorah!

43/6'1"/188

no excuses. good at deadlifts, not so good at hspu.

as rx'd 14:17

post: more deadlift 315x4, 365x2, 405x1

24/F/129

135#DL (did 8 and dropped to 120# to finish, had to work on my form)
HSPU (feet on 3ft bench, butt above head)

14:30

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:8,3,5,5-7,3,3,2-4,3,2
Handstand push-ups w/feet on rack:21-15-9 all broken
Time: 18:17

Compared to 070917: 27:24 with partial ROM HSPU against wall.
Foam roll after

12 min
------
115 lb deadlifts
Assited HSPU

Practiced Handstands.

44/M/6'/185
TIME: 6:48 @ 185 pounds.

I'M CAREFUL WITH DEAD LIFTING. DID A EASY PACE 3 MILE RUN AFTER WOD. FELT LOOSE. FELT GOOD.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Intent-
Great work today, I was feeling good (for about 3 hrs) about moving one spot up the board. I'll get you next time.

29/M/190

completed but slow

DL 225 in broken sets
dumbbell presses (25x21,25x15,50x9)
1 HSPU + 2 negatives
still getting the hang of HSPU

17/M/173

as Rx'ed 9:22

M/22/215/5'10

As Rx'd 19:20

21/m/180

185# DL
HSPU
10:45

stike that im 22 now.

#188 What the heck is Night at the Roxbury and what does it have to do with me?

"Diane"

Done at the BLACK BOX NYC. It's good to be back and thanks to everyone who welcomed me with open arms.

After all the talk about using 135 or 150 I went with 115. I wish I used more because it was too easy. I started Diane 2 days ago with 135 and regular push-ups. Got interrupted on the last round of 9 by a girl who had lots of questions about what I was doing--
Her- "Is that heavy?"
Me- "Ah..YES"
Her- "Can I try?"
She walked out with great DL. My time suffered but it was worth it.

Did HSPU totally verticle by putting my arms through a band for assistance. It worked and my arms were toast.

Believe it or not my eyeballs were fine... the back of my head on the other hand.. not so good. Took 20 minutes for it to stop pounding.

6:10

Some work on the MU after. I have lots of work to do but I want it really badly and I'm going to get it.

42yo/175#/M

As rxd

21-15-9 / 225 deadlifts and handstand pushups

9.31

last time on 9/17 10.55

185# deadlift
subbed 36" elevated push ups for HSPU

7:20

Finally starting to turn some mush into muscle. Hopefully be able to do the prescribed WOD soon.

SarahC #282

I suspend the band from my pull-up bar then drape my belly over it, put my feet on the box and go! I got the Iron Woody "Pull-up Assist Package" specially made for CrossFitters that consists of a large (Black) band, medium (Green) band, and small (Blue ) band. I have since bought a pair of their super-mini (pink) and mini (no color) bands. The first time I used a band to assist HSPUs, I used the black one and it was way too much. The green one this time was more than I needed. I'll try the blue one next time (think that may be more than I need as well).

The nice thing about the bands is that you can get full ROM on every rep. Just doing pike push-ups with my feet on a box, I could only do partial ROM after the first couple due to muscle failure (and consequent near head injury when my arms collapsed without warning).

Hope this explains how/why I did what I did.

m/40/174

Diane:

First set DL @ 225, scaled to 205 for sets 2,3;
HSPU: toes hooked on bar

10:37

increased load from 185 last.

post: SP: 3 set 95 3x; 2 sets 105 1x.

M/39/185

First time doing Diane as rx'd. No scaling down to 205 DL, no standing shoulder press, no excuses.

Terrible time, but finished the work.

11:50.

More better faster.

M/23/170

As Rx'd: 4:25

M/39/185

First time doing Diane as rx'd. No scaling down to 205 DL, no standing shoulder press, no excuses.

Terrible time, but finished the work.

11:50

More better faster.

40 M 190
6:29 started clock late though 8 reps into my deads...call it 7:15
modified HSPU's since I am not quite at being able to get them normally.

Did 3X10 50lb dumbell swings to finish off my core and legs.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd
9:27

deads were strong but spent the majority of my time on handstands. 2 inch from nose to floor, gettin there.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Nice job, Pat! Way to kill a VERY hard workout, and congrats on committing your "weakness" to film. That takes a lot of heart.

Keep on keeping on, brother!

Best,

Jon

m/18/bwt:154

as rx'd: 4:27

happy, sub 4 next time

22/m/187

13:14

Subbed 185# for DL, HSPU @ 60 degrees

Downscaled today to around 3/4 effort; sore low back, and shoulder. 175lb dl, and 4th step elevated pushups.

7:51

3:55 as RX'd

CFWU X 2

Diane with modified HSPU (w/ Smith machine)
20:00

11:09 Thin band assist.

22/m/230

8:57
DL broken at 225
hspu were at about 75% motion

F/24/104

135 on deadlift, piked pushups

12:04

3 mins slower than last time but +10 on deadlift

7:15Feet on bar for HSPU

WU: 500m row, CFWUx3

WOD: 8:20 (PR by over 8 ) - DL as RXd, HSPU assisted w/feet on squat rack bar.

Compare to 070919: 16:30

Pretty good improvement, huh?

HSPU question (#282):

BarbJ - thanks for responding!! Sounds like you can challenge yourself as much as you want, but still keep it safe. I will give it a try. You have impressive posts, by the way!

I noticed that a lot of people later on today were posting HSPU using the Smith Machine. Just hook your feet over and go...? How low can you start out? (I've only been CF-ing about a month, so I am nowhere near ready to attempt a HSPU!)

9:57

225 DL
HSPU forehead to floor, "9's" were slow negatives

M/25/5'7/187

CFWUX2

Diane w(elevated pushups)
11 minutes

then

GI jane(scaled to 50)
10 minutes

was really tires and sore lol

My butt still hurts from yesterday's bone marrow biopsy. Went searching through the last few WODs, considered doing the 1 pullup 1st minute one, then settled on Tabata Something Else (subbing the situps, which my pelvis wouldn't tolerate) with 50# good mornings.

342 (previous record was 302, but that was with situps)

Bob
neverfeltbetter.blogspot.com

33/m/235

as rx'd 8:35 - I did not put the weight down once or come out of my hspu position at all, yet my time is 8:35

After wod did 1 set of DL with 315 went 8 non-stop reps... killer.

Followed up with 3 rounds of the Bear with 135... I know its not a true Bear but what the heck. I love the bear its my fav! I love doing the bear at Bally's... all the looks from the other "weight lifters" who do one set of bench press every 10 mins and are "lifting weights" and not even sweating. I wish there was a Crossfit gym in Chicago, I always end up doing it by myself in my Garage or at the Bally's downtown on Washington and Wabash.

Any Chicago Crossfitters out there? Give me a shout.

m/27/5'8/180

First DLs in 8 months, used 155. I've got a yet to be repaired ACL tear and am using a knee brace. HSPUs were very easy.

12:00

70 pound dumbbells: 18+3, lost grip
1 set, L
65 pound dumbbells: 9+6
3 sets, L
60 pound dumbbells: 9
2 sets, L

8:59

10:12

got 2 consecutive MU's post. PR.

12:52
hspu as rx'ed
dl at 135 had to go to chiro

This is almost shameful after seeing all the great times, but as always, just have to get better next time. Started with 205 for the 1st 21 then dropped to 185, then had to drop to 135 the last 9.

18:03

39/M/178

This is the one that hurt me before. I pinched my sciatic nerve doing the DLs and didn't stretch enough afterwards, and had to take almost 6 weeks off.

However, I have recovered, and my performance was:
CFWUx3(pullups were: 8 chinups, palms towards me, 2 negs/3 chins, 7 neg pullups/1 pullup, 9 neg pullups. Getting better!)

21, 15, 9 of
135# DL
PROM HSPU
13:45

I finished, and stretched a good long time :)

F/44/142
As Rx'd 8:15
DL 95
HSPU- Toes hooked on a bar

Haven't seen 30 mu's for time in awhile....
Tommorow?

Not a good showing today... battling a cold and short on energy...

10:15

Sub HSPU for 45# dumbell presses.

No probs with the DLs @225.

40/m/178

Did front squat workout 5x5

185/180/195/200/205

For whoever might be interested, I know this pertains to a previous WOD....but I made an important adjustment to squat technique which made me feel a LOT more comfortable.

I was previously squatting inside a rack and letting the oly bar touch the spotters as a depth gauge. This was knocking me ever so slightly off balance at times and making me miss lifts due to misalignment and altered mechanics. I lowered the spotter bars, squatted to full squat and felt TONS better, and did more weight!

35 m 197lb 70"

cfwu x 3

asrx

7:18

did extra set of 10 of DL

35/180
8:55 w/ 205#s

Allison, you so could have did 150#. Nothing wrong with this workout taking you 12 minutes instead of 6 minutes.

16 year old male, 195, 6'

HSPU to 3 inch small box.

time: 9:10

25/f/5'2/128#

breakfast: run 46 mins = 6.02 miles

WOD:
deadlifts @ 170# (previous; 165#)
hspus w/heels against wall
time = 7:15 (previous; 7:50)

Jennie 26/5'9/160#
deadlifts @ 135# (same as previous)
piked push-ups
time = 7:48! (previous; 14:28)
gimongous improvement! she said compared to the last time, she definitely felt much stronger thru this one. next time, more weight on the deadlifts!

21-15-9
85lb Deadlift
HSPU's with my knees on a bench
10:30

37/M/188
Scaled DL to 185
HSPU as rx'd
11:25
This is my first time with Diane. I will up the weight next time.

37 - M - 185# - 6'

second CF workout

CFWU x 3 no dips

185# Deads
HSPU w/ knees on barbell waist high
Time? Time! Yeah right? I was lucky to have finished!
Didn't realize it was for time...about 15 minutes.

Much more difficult than I imagined it would be. Throat hurt immediately after from very hard breathing. And now I have a tickle-y kind of cough. Ridiculous but fun.

24M/6'6"/245

As rx'd but with 1/2 ROM HSPU:

4:34

BW 70kg
as Rxed
5.08

100kg DL
HSPU off Wall

m/32/175lbs

Diane-did not do it, got a twinge in my back during burg w/up and didn't want to risk it... poor posture at work and at home.

instead:
84 double unders
21 hspu
60 du
15 hspu
36 du
9 hspu

16:29

about 20 minutes

9:37 - HSPU over squat bar. Prev 14:18 with both exercises modded.

21-15-9
65/85/105lb DL (could have started at 105 and increased from there - will try next time)
HSPU as rx'd (although not nose to floor, this is my first time doing strictly unassisted HSPU!)
6:37

CFWU
Diane
10:06
225# DL 10;5;6/5;5;5/5;4
HSPU 7HSPU+14HAPU/1HSPU+14HAPU/9HAPU
HAPU (High Angle Push Up)
Still having trouble with HSPU. Feet against Smith Machine bar. Will try adding HSPU to CFWU and see if things get better.

deadlift 215

7:41

Male 47 5' 10" 170 lbs

This is the first time posting. I stumbled onto Crossfit just a few weeks ago. Today marked the second time that I have done Diane.

I was able to get all the reps this time. Did ok in the deadlift which has always been a strong lift for me. I powerlifted when I was younger. However I subbed the shoulder presses for HSPU. I recked on my bicycle a couple of weeks ago and both wrists are still a little sprained.

DL 225 lbs

(21) (12/3) (9)

shoulder press 70 lbs
(10/7/3/1) (6/2/3/2/2) (4/4/1)
Time: 20:07

Yes I know I have a long way to go. But that just makes it more exciting!

M45/250#/6'5"

Scaled up Diane with 275 Deadlift, since 225 seems too easy.
Time = 9:09

HSPU is getting better. Only failed one rep, the last one. Got down to the last 3 reps before having to resort to singles.

Looking at the comments now, I realize I kinda missed the point when I scaled this. I should have kept more weight on the DLs. Live and learn, I guess.

m/33/168

DL 185#
HSPU with feet on smith machine at head height.

6:30

# 383 Brian V
Machine!

I gotta step it up!

25 6'5" 250

12 min

27/M/200
6.10
poor form on hspu
previous 8.40

bw-196

wu
10xpullups, ringdips, squats, goodmornings and low weight deadlifts

wod-as rx'd self supported with ffet over bar on squat rack

6:49 (6:21 pr)

m/21/5'10/158
Hour krav maga
5:06
d/l @ 155
HSPU with feet at chest lvl

Trying to actually get into the cycle. I haven't been scaling enough in the past and my body would quit after a cycle or two. Trying to scale it properly for a few cycles.

23/m/6'6"/245

I'm definitely not up to par with those handstand pushups. My first set, I halfassed 4, took a break, and halfassed 3 more. The next set I just held it for 15 seconds and then moved over and did 15 deep incline pushups. Then, likewise for 9.
All-in-all, it took me 10:48. I can always count on crossfit to give me a new way to make my heart beat right out of my chest every day!

35/m/178

10:18

New PR by 25 sec.
will shoot for sub 10 min next time.

142lbs/30yoa

21-15-9

225lb DL (broken - 21, 10-5, 4-2-2-1)
HSPU's (broken - 19-2, 7-6-2, 7-2)
5:20

PR is low 4:00's w/complete unbroken DL's, however I've moved from doing the HSPUs w/feet supported on the squat bar to fully upright with feet against the wall, BUT I still have a couple plyo-discs under my head, so I'm about 6 inches shy of nose to floor.

#116 Judd_B

It'd be nice to scale some of the WODs (particularly Fran!), so thanks for the formula...

...with that said, with my size (142lbs, 5'7") I gotta keep them as Rx'd so I can show up the big guys in my office gym who are crossfitters!

Coach, Lauren, and everyone who contributed to the CrossFit Journal - November issue. I just opened the link to my NOV CrossFit Journal and I am IMPRESSED by the amazing articles that are in it!
It is always great - this month is over the top.
Keep on sending us good stuff.
And, if you don't subscribe to the CFJ - WHAT ARE YOU WAITING FOR?
You already get everything else on this site for free -- contribute $25.00 for a subscription - it is the best money you'll ever spend.

Male 36,175lbs. This was my first time with this workout.
Hspu were done nose to floor using a door jam for support to compensate I added a 22lbs vest

My time was 6:40

Male 36,175lbs. This was my first time with this workout.
Hspu were done nose to floor using a door jam for support to compensate I added a 22 lbs vest

My time was 6:40

Thank you

21/m/155

7:22 as rx'd (HSPU with feet against a wall, of course)

Last time was 8:00 with 205#, so it's a big PR today.

Cheers

32/male/167

as rx'd
HSPU using wall for balance

14:15

27/M/6'0"/185

as rx'ed

6:25

rock out!!!...

Modified CFWU x 3
10 x air squat
15 x back-extension
100 x jump rope single
15 x sit-up
5 x pull-up

"Diane"

21-15-9 reps of:
185 pound Deadlift
Feet elevated push-ups, 45" height

Total time = 9:49

Barri 4:23 as rxd

Shay 6:10 135 pound deadlift

Carole 5:15 115 pound deadlift

Shawnine 6:33 95 pound deadlift

225dead and modified hspu: 6:15minutes

scaled down:
205 lbs DL
hspu with feet on wall (nose to floor)

14:56
all sets broken

26m/6'2"/185

6:25 w.o.d as rx'd ( assisted hspu)

DL - 135# and elevated push-ups off box (5 piked, then tucked)

21-15-9

9:18

#275 tom_DONKEY - congrats on your first MU!!

9:06 vs
8:49 9/17/07
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 18/18. hr avg 120, hr max 163.
m/50/173.

Breakfast: We (the core of crossfitters were given the con. for PT today. Did one of the Painstorms for squadron PT... thats right the whole squadron (they were not amused, but we were) will be looking for diane later today ... I have a feeling she is going to put a whoopin on me.
For those with concerns and fears about certain excercises remember this is Alpha Fitness, time to Cowboy (cowgirl) up. There are a billion things in this world that are inherently dangerous or if all the planets were in the right alignment kill you, if all you do is fear death then you miss out on life.

Cheers 3-2-1 go

20/m/185

as rx'ed 7:37

21/m/180

cfwu x 1

As RX'd:
8:27 new PR

Used 160#'s again as it is all I have at home for the moment. Last time - 9:57 with 11 "good" HSPU's and the remainder self assisted. This time 8:16 with 14 "good" HSPUs. Major improvement in the speed of the deadlifts accounted for most of the time difference.

31/m/150

185# deadlift
HSPU
21-15-9

6:31

29/M/6'4"/200#
As Rx'd
11:42, started with HSPU's ended up with assited. Tried a few kipping HSPU's afterward, I like them, will use them next time.
Last time 10:58

32/F/5'10"/153#
165# DL, 1/2 ROM HSPU's
6:17 (a two-minute improvement!)
Last time I finished in 8:18 with 160# DL

135 & 21
155 & 15
175 & 9

*all HSPU were from mod.pos.

Somewhere between 15 & 20 min.

38/m/220
135# deadlift
incline pushups on box
14:20

Time - 6:46
HSPU's were limiting factor. Not full ROM, working toward nose ot floor.

Previous attempt - 8:30

225 DL and HSPU on parellettes with feet on top of full size freezer in garage.

Last time: 11:53
Today: 11:30...despite nasty cold just got over the hump on today. Pleased, but felt pukie coming close post WOD. Fought him off. Felt like might have done much better on a healthy week, but wait till next time!

25/m/135

17:29

Did deadlift at 165lbs. Still having problems with grip through longer deadlift sets, but getting better.
Did all the HSPUs nose to floor.

25/m/135

17:29

Did deadlift at 165lbs. Still having problems with grip through longer deadlift sets, but getting better.
Did all the HSPUs nose to floor.

Sorry about the double post... connection problems.

M/45/145

CFWU

Diane
DL's at a mere 166lbs. Back is improving and form was strict.
HSPU's self-assisted with toes on bar
16:57

m/28/215

As rx'd

Time: 12:03

Notes: Deadlift splits: 21 unbroken, 11/4, 9 unbroken. So pretty happy with that. The HSPUs were another story, but definitely progress on that. Did the first set with almost all sets of 6 to 4. Used just a 1.5 in glove as my handicap under my head. Second set was sets of 5 to 2. Last set pretty much reached muscle failure after about one set of 3. Had several kind of half negatives in there. But overall pretty happy.

The big news today was I DID MY FIRST TWO MUSCLE UPS!!!!!!!!!!!!!!!!!

11:17 as Rx'd

42 seconds slower today. Had a miserable day and had to force myself to do this. Wasn't surprised that I was slower, but then realized that I had put the wrong weight on, and did the deadlifts with 235#. So that was a little ray of sunshine. Looking forward to tomorrow.

33/m/200/6'4

Last time I did this, deadlifts were scaled to 185 and my HSPU were done with my feet on a 24" box.

Felt great to finally do it as rx'd

9:45

M/24/254/6-2

3 X CFWU

3 L-Pull Ups (never been able to do that)

DL 225
HSPU - Feet over smith bar

15:11

17:48

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

Lower back got hurt yesterday.

6:34.

DL's were unbroken, fast, and relatively easy. HSPU's started out fine, then slowed down to singles by the end.

Diane

56/M/188 Well.. This is the first time I used 225 lbs. for the DLs. I thought I'd be a lot slower than I was, so I'm very pleased with 14:02. HSPUs to a 4.5 inch block. Now I'll work on getting more range of motion on the HSPUs.

47/F/125 16:36 DLs @ 125, incline PUs subed for HSPUs. Belinda went up in weight on the DLs also. Last time @ 115, had the same effect as for me, a minute slower.

28/m/185#

as rx'ed 16'55"

This time I did HSPU without the use of a squat rack or smith machine so it took a little longer then before but I felt that I accomplished more by doing them the correct way this time. Next time if I do dl at or above this wt I will use a belt. My back is still sore from the squat cleans and the thrusters from about a week ago.

M/39/6'2"/210

21-15-9 reps of:
175 pound Deadlift
Handstand push-ups (knees on bench)

8:50

M/25/5'8"/160

My first Diane

DL: 8,7,6
HSPU: 21
DL: 8,7
HSPU: 10, 5
DL: 5, 4
HSPU: 4,3,2

9:24 as rx'd. LOL at everyone who is afraid to do wall pushups cuz they're eyeballs might pop out. I was wondering if you can complete a wod in under 10 min, should you increase the resistance to make it last longer? Like for those that can do this in under 4 it seems kinda pointless.

Brian V, you're my new hero. Way to shatter the myth that tall guys have a hard time with the DL. I want to be like you when I grow up!

21-15-9 reps of:
225 pound Deadlift (subbed 195#) Broken 12-9, 8-7, 9
Handstand push-ups (subbed piked PUs, feet on bench) These were very broken.

BW 177, Time: 22 minutes.

68kg/21/m
6:46 Rx

subbed 2x elevated pushups (feet on bar at chest level)

8:10

a few hours later I did 50 burpees in 6:10

Thanks!

5:55 Sub 135 DL (due to minor back pain), HSPU (est. 4-5 inches from full ROM)

10:00 min it was more than half my score from last time (22:00)

set 1 ring dips 21
set 2 ring dips 4 pushups 11
set 3 pushups 9

DL was done @ 185LBS

11:10

225 DL
hspu with toes on smith bar
7:11

pr by more than a minute! i think this means time to switch to more unassisted hspu and watch that time plummet... or rise, rather. y'all know what i mean.

12:29

Previous = 11:09
Previous = 9:54
Previous = 9:33
Previous = 12:18
Previous = 15:24
Previous = 19:17
Previous = 15:45

Trying to come back after hurting my wrists cleaning..

5:31
HSPUs--used bar as assist.

as rx'd

nose to floor,
DL felt heavy

8:58

M/29/165

So you know, 225 lb DL is huge for me.

As rx'd: 21:08

It was awesome to knock that out, even if the time is slow.

M 36 5'10" 163#

No Olympic weight set.
:s/225# deadlift/60# deadlift (2x30# DB)/

Handstand pushups? Not strong enough or balanced enough yet.
:s/handstand pushups/pushups + chair dips/

To wit: 3 RFT (21, 15, 9): 60# DB DL, Pushups, Chair Dips

10:01; HR: 156 avg, 171 max

500 meter row - 1:28.8
CFWU (excl dips and pushups)

"Diane"
21-15-9
5:08.50
Deadlifts @ 225#
Subbed pushups w/ feet elevated 5' on power rack safety bar for HSPUs

Cooldown
Deadlift 135/10
Pushups 10 (same as WOD)
5 min - lying on back staring at ceiling pondering the meaning of life

Diane almost brought Pukie with her today, and she had some help since I ate a gigantic burger at a work dinner around 8pm. I was not happy that I had no choice but to do the WOD at 10pm. But I got it done! CrossFit!

33/m/5'11"/170
"Diane" as rx'ed 8:45. PR by 45 seconds. All DLs unbroken, HSPUs very broken after first set, but full range of motion. Used Eva's kipping technique on 10-12 HSPUs as they continue to be a major weakness.

#355 Rob Z: I'm in the Joliet area, hoping to affiiate in the next year or so. If you're ever down here in the sticks, drop me an email.

Rush #386 & Nik #431- Thanks for the props. Forgot to mention in my post that I use a 3" box to limit range of motion in the HSPU, otherwise I couldn't finish the WOD. Things are looking up in that department and I'll be trading the 3" box in for a 1" model at the end of the year. Another goal is a 1150 CFT by the CF games. Hope to see you all there.

As rx'd. 7:35.
2/3 cfwu
rd 1 - 2:14
rd 2 - 3:25
rd 3 - 1:56

Let me try this again.
As rx'd, 7:35.
2/3 cfwu
Rd 1 - 2:14
Rd 2 - 3:25
Rd 3 - 1:56

140#m/20yo
21-15-9
185lb DL
HSPU
19:45 (~35 min last time, less weight DL)

destroyed last time!

M/22/150 cfwux2

As rx'd: 7:26, PR

Well I underestimated myself -

1st Diane -

I was having trouble with the grip at 185 so I scaled back to 135. Time is fast but the weight was light.

4:53

assisted HSPU.

Definitly up the weight next time.

bw 70kg

24 jan: 70kg deadlift, 30kg press = 13min 15 sec.
9 jun : 70kg deadlift, 25kg press = 14:49
1 nov : 70kg deadlift, 30kg press = 9:37

Devildog,
The output for that 4 minutes of high intesity is what makes it invaluable ... Speal and OPT breeze through the WOD's in normally half the time of us mere mortals, but the output/ horsepower created in that period of time far exceeds ours.. just my two cents collected over a year of reading the journal

27/m/175
1st Diane
as rx'd, with someone holding my ankles
10:21
CrossFit is it!

27/M/150 LBS

DIANE AS PRESCRIBED
TIME: 6 MIN 40 SEC

DEADLIFTS FELT HEAVIER THAN USUAL; HANDSTAND PUSH UPS WERE CAKE. ENDED UP DOING DEADLIFTS 2 REPS AT A TIME FOR MY LAST REP ROUND OF 9 WHICH SUCKED BAD.

IT'S WORKOUTS LIKE THIS THAT MAKE ME WISH I WERE BIGGER. YET I REFUSE TO SCALE DOWN!

38/m/193

4:57 as rx'd

6:13

Tried this, could do the deadlift side ok but handstand push ups I just couldnt seem to get going with.

Front squats were a nightmare, could squat the weight ok but was having to stop due to pain in my left wrist. Tried to watch the workout video but its not very clear exactly whats happening in it

135 Deadlift
18 Piked w/ parallette Honest pushups

Tom m/46/180 5:55. HSPUs with feet supported on a bar set at 4'. Down from 8:13 in Sept.

Nat m/9/60 5:07 #70 deadlifts (Rx'd applied to bodyweight), full ROM HSPUs.

Chris m/14/105 8:34 #135 deadlifts (Rx'd applied to bodyweight), HSPUs with feet supported on bar set at 4'

M 48 70" 174

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

5:16
--------------------------------------------------------------------------------------
Compare to 070917

6:56

First CF workout attempt

I did not even keep time, but if I had to estimate I would put it at about 8 to 10 minutes.

Not sure what the DL weight was as I used an old piece of telephone pole behind the barn for the DL. About 5' long and 5 to 6' around. It felt around 150#. I levered it up and threw it over its opposite end walking it end over end, using good deep squat DL form of course.

HSPU were on a 4' bar.

Great work out. I'm hooked.

M/43/195

"Diane"

21-15-9 reps of:
225 pound Deadlift SUB 185 pound
Handstand push-ups SUB pushups hooking toes over bar in power rack

7:03

M/40/181

dl 175 (+10)
HSPU supt on Smith machine
8:14 (-2:21)

m/37/6'2"/194

155lb deadlifts, broken
HSPU 21 knees on bench, 15&9 feet on bench; also broken

13:25

Have been working up to do WOD, CF community is awesome.

m 28 158

First Diane took it kind of easy to test. Hurt back before

wu-jm, burgener, samson, ohs, double under, dips

dl-165#
5 hspu 1st rd. then to box.
1 2nd to box
3rd all box

9:52

Prob should have went heavier with the dl. need to work on hspu. at least my eyes didn't bleed:)

36 yom, 175
10:48 (HSPU on wall)

50/195

205lb DL and Feet against wall.
7:23

36/M/165

11:01 as rx'd

6'5" 215

21:49

225# DL's
135# Push Presses

DL's took me longer than I planned bc I was REALLY focusing on my technique. I have a tendancy to straight-leg it, so when I started deteriorating, I took a quick rest. Made for a really broken qouple sets, but I dont feel that nasty tightness in my lower back today. Im calling it a success.

18:53, using 185# deadlifts and HSPU with feet hooked over a racked bar, limited ROM. This was my first Diane. Deadly!

CrossFit Mississippi
25/M/180
As Rx - 9:51

Scaled/Modded

Deadlift: 80kg or 176lbs
DB Bench Press: 20Kg DB's

7:15

32/M/5'5"/208

As Rx'd 17:03

I decided to stick with the Rx's weight on the DL which was really too much for me to keep a decent form and as a result I tweaked a muscle in my @ss. I has to split the sets too.
Next time I'll check my pride at the door and bring the weight down to something I can manage a bit better. Live and Learn!

7:34, as modified: 85# deadlift, HSPU on rack. Last time: 10:27 with 65#.

Mike as Rx'd, but HSPU in squat rack with feet hooked on bar. Not a great method, but gym does not like feet on the wall.
4:57. First sub 5 minute WOD

29:00

4:58
135#, HSPU assisted with smith machine

5:27. Smith machine HSPU. Someday I'll stop being such a sissy and get up against the wall, at least.

Feeling very run down the past couple of days, almost like mono. Have to drag myself out of bed and feel completely unrested after 8 or 9 hours of sleep. CFWU wipes me out. After today's WOD felt like I was going to pass out in the grocery store. Couple more days of this and I might actually go see a doctor.

First Crossfit Workout!!!

165# - 165# - 165# DL
100# - 100# - 90# Strict Dumbbell Press

Me:
34/6'1"/335lbs

Everyone doing sub 8's let alone times in the 5's are amazing!

m/38/177/67"
cfwu x3
18:38
6:08 slower then last time.
I am losing time working through mf doing true vertical hspu on smith machine bar.

070917
Melissa held my feet doing hspu for balance.
12:30

About 8 minutes. Had to use the clock on ESPN2 for time. Sickly weakened performance with feet on wall for HSPU.

M/32/168

As rx'd

6:05

3:50, HSPU self-assisted with feet hooked over racked barbell, almost 3 minutes faster than last time, PR
34/m/185

scaled to 165#DL and did heel-assisted HSPUs
6:30

6:10 all sets broken. DL at 150% BW is tough, but doable. HSPU against the wall but not head-to-floor for all reps yet. Nice that I am getting to the point where I don't realize that my feet are barely touching it.

45m200

8:23, but assisted HSPUs, otherwise as RX'd

a huge drop in time from last time, which was over 12 minutes. wow.

did my first full ROM heels on the wall HSPU yesterday so it looks like I am going to have to work more on those for a while.

~8:00, as RXed. Heels supported on HSPUs, except for a handful towards the end, which were free-standing.

Beat the hell out of my last time of 9:36, so I'm really happy with this. Swimming afterwards was not fun.

35/m/185
CFWU
Assisted HSPU
185/8:30

25/f/135
CFWU
Assisted HSPU
135/6:30

F39/49kg/152cm
Painted my bathroom (two coats), walked the dog, did the back squat WOD the attempted Diane as the kids were getting off the bus.
Took the easy route with this one.
75lb deadlift and regular pushups.
4:20 Whew!

Charity-
156# DL
HSPU nose to ground
5:44

15:21

deads: 21(205lb); 15 (215lb); 9 (225lb)
*all hspu were performed unbroken*
PR with time and weight (1st time 225lb was used)

M/35/155

135# DL
HSPU (used one of the video variations, feet up on a bench, got my body up above my head pretty good) Nose to ground.

6:05

These are my 1st dead lifts since starting crossfit. 225# is way to heavy for me right now, but i'll be there.

No headaches 2day! It's a miracle!!!

M/35/155

135# DL 225 way 2 heavy for me

HSPU used a video variation nose to ground

6:05

m/29/194

9:42

I had feet up on wall for hspu's. I beat my time back on 9/17/07 by 3:09 for a PR! Crossfit has really helped me get in good shape!

26 min

35/M/178
3K Jog
CFWU
WOD as Rx'd
11:05
Post
10 GUD Situp
3 L-Pullups
5Rds

kk kk kk kk kk kk kk kk kk
F/43/121/5'2"

Diane TIME: 7:36

DLs 85#, was & felt super-light, but all sets unbroken
PR on doing ALL the HSPUs against the wall! So excited (used to do 'em with my feet on the parallel bars) -- went from a 3:03, but I am OKAY with that. Now I'm going to start jacking up the lbs and make my new rx, hands on parallettes.

m/24/165

185# DL
reg HS PU's

9:28

JEN POST YOUR FIRST CROSSFIT WORK OUT OR YOUR DEAD!!!

m/24/165

185# DL
Reg HS PU's

9:28

Jen post your first crossfit work out or your dead!

33 yom, 195#

CFWUx3
Subbed 45-deg pushups for HSPUs
9:37

36/195
Colorado Springs

Time: 8:40 as RX'd

HSPU where nose to floor unassisted, tough as always!

modified wod
21-15-9
225lb deadlift all sets unbroken
40lb dumbbell shoulder presses

time 6:50

WOD M/29/168# 9:31

Ouch!

Did 285# DL

10:31

subbed 85kg deadlifts

12:50

42yo/175#/m

as rxd, but with 125

7.40

started with 135 but failed at #4... Form is horrible... dont squat deep enough.

last time was with 115 and took 8.45

M/1.72m/62.5kg

Forgot to post yesterday.

No Barbell so I subbed pistols aka 1-leg squats.

17:46

30yom, 160#
As rx'd 8:48

did this wod yesturday as rx'd
225 deads/hspu 21-15-9 6:30
m/185/6'/21 yrs old

m/23/193
subbed 185 for deadlift. It was a little light. I feel like I've been getting weaker since starting CF. I spent at least 3 minutes standing around waiting for equipment

12:45

DL as rx'd (felt good)
HSPU, piked off my truck
4:19

M/21/161#
205# DL, no breaks for all sets.
Time: 3:52
Had to take some time off for FTO school.
It's great to be back in it!

15-12-9
100kg deadlift
hooked ankle hspu
3.06.1

1st 2 rounds 205 on DL, 3rd round 225. Next time all at 225#. HSPUs were broken and not full ROM. 18:51.

205lb DLs 21-15-9-9 < added one to punish myself for my bad HSPU
15-9-5-3 < 15 and 9 took two attempts

15min

HSPU's rock!! My first time ever doing them, almost as exciting as your first time doing.......almost as exciting.

18:56
As rx'd first time with all 3 sets at 225#, still only 2 or 3 at a time, rest periods between 2s and 3s is getting shorter. Beat last time of 23:30.

ps. lots of time wasted trying to find a spot for HSPUs, shoulda figured that out first.

3:18

DLs as Rx'd.

HSPUs done with feet on Smith-machine bar in a nearly-vertical but still-piked position.

Last time, this workout took 5:48. HUGE IMPROVEMENT of 2:20. (And my form was even better this time. Party on!)

205lb DLs
HSPU on smith @ neck ht
14:39

Well better late then never

as Rx'd 4:26

much better than last time by 4 min.

M/37/175

Hate DLs. Hate 'em.

CFWU x 3

HSPUs with toes on head-high object (shouldn't have done dips during warmup!)
DLs with 185# - really need to get on those and practice form, starting lighter and do more often

9:20

as rx'd at 5,000' typically workout at 1,000'
7:35

32/m/6'/185

As rx'd
5:42

24 yof

130 #

10:25

105# Deadlift
Incline Push-ups

27 yom

192#

9:20

28 yom, 180 lbs

29:09 as rx'd

First time doing hspu with no assistance, plus I just didn't have it today

12:22

75lb Deadlifts
35lb Shoulder Press

17:47

M/33/205/6'1"
cfwux3
225lb deadliift
sub 95lb military press
7:25

Age 51/250# "DIANE" - 135# trap bar DL (still recovering from eye surgery)/single arm shoulder press with 55# big bar (21/15/9 per side) subbed for HSPUs (11:50) almost a minute better than last (pre surgery) "DIANE."

35/F/128

Screwed up stopwatch. Under 20 min.

115 DLs
HSPUs w/feet elevated above shoulder height

24/M/190

warm up 13 pullups, 400 m
9 mins 225 DL and hspu
cool down 400 m

Diane. Saucy Diane. Hard on the inner thighs.
CFWUx3
Deadlifts 95lbs (need more weight)
HSPU no problem
4:16
1 mile run

'Diane'
slightly modified....
still working on full range HSPU's
but...
CFWUx3
12:34
21,15,9 - HSPU (feet eleveated almost all the way)
225 x 21, 245 x 15, 245 x 9
21,15,9 -dips

Sandy 3'48 with 135 lbs on the bar
Dar 3'26 with 115 on the bar.

21-15-9
111# cleans
Hand Stand Pushups
6:21
then
5 Minute Jump Rope
15 Pull ups

About 6:00, only used 135 for deadlifts

39/m/190

first time with full Diane. only scale was feet on wall during hspu's.

21-15-9
225 lb deadlift (all sets broken)
hspu's (all sets broken; lots of singles during 2nd and 3rd round)

21:59

CFWU x2

DE Lower

Diane - 9:00
HSPU broken sets

7:00 dl 70kg and hspu to 6" stack

last time 7:19 (dl 70 kg/hspu to 7")

26 yo male 185 lbs

as RX'd for 9:13. Tore my hands pretty good on the DL's. I might have to take some time off from pulling exercises.

5:30 HSPU to the top of the head

Scaled as follows:
Deadlift #135
Handstand pu with feet on highest Smith Machine notch I could reach.

I felt strong on the hspu and pretty good on the deadlifts. Need to wear long sweat pants next time as my shins are hamburger. I think I should try the hspu normal next time as I felt really strong on this one. On the road again, worked out at the Lansing YMCA.

M/51/170
11/03 - 2 days behind
Warmup - 2 rd. mod CFWU
Cardio - 27 min. intervals (3 min easy X 3 min hard)
WOD - 12:54
Sub'ed - Deadlift: 135 X 21; 175 X 15; 195 X 9
Mod. HSPU with feet supported on bench
Finished with Dumbbell bench press X 10 reps followed immediately by wallball shots (20 lb.) X 15 reps - 4 sets

26/m/195
225 dl went good
hspu did 10 then assisted, 6 then assisted, last round feet on the wall

8:03 pr

21:10 w/ankles over bar for HSPUs

27/m/195

7:08 as Rx'd

DL's unbroken, HSPUs all broken (to the top of the head)

160#/34yom

Still a couple days behind - coupling this with Isabel today.

WU: (10 pullups/15 Pushups/GHD/BE/OHS) x3

WOD: 21-15-9
225# DL
HSPUs (racked bar at eye level assisted)

(5:51)

M/27/190

6:54

DL w/225# broken
HSPU's unbroken with one foot hooked over Smith Machine bar at shoulder level, other leg in line with body. Nose to floor.

m/22/143lbs

Diane as Rx'ed- 8:12

used wall for hspu, forehead to ground

as rx'd (balanced against wall for hspu's)

12:04 (almost passed out during first set of deads, I think I might have been able to do them unbroken but had to rest a few seconds at rep 13 in order to avoid passing out).

Note to self: when pukie is still knocking at the door it is not a great idea to scoop a backyard full of dog crap which has been neglected for a little over 3 weeks.

Diane, scaled to 205#

7:12

Slower than my previous time of 5:34, but that was with 185# and 3/4 HSPUs.

Bob
neverfeltbetter.blogspot.com

finally got the hang of hspus
as rx'd (although the hspus might have been a bit shallow)
between 17 and 18mins
(i couldn't find my watch so i had to use the cable box)

F/46/115

10:37 with 175# trap bar deads; pathetic. 10 lbs lighter and over a min slower than last time. Just didn't have it for this tonight.

72k bar. hspu still a bit shallow but lower than last timelast time was 8:08mins.

This time 6:18mins.

I'm not breaking the sets down into mini sets as much which is helping with the time. I think the increased ability to breath during the WODs is helping too!

8'45" as RX'd

21-15
185 DLs
30lb. db presses

Mike Donnelly

11:03

A little slower than last time, but I did as rx'd.

12:51

29yo male
220# 6.4

Assisted HSPU's
7:22

11:05

Everyone doing sub 8's let alone times in the 5's are amazing!

m/38/177/67"

cfwu x3

as rx'd
18:38
Strong on dl same as 070917. Slower doing hspu.
True vertical hspu on smith machine bar this time. I am losing time working through mf.

070917
as rx'd
melissa held my feet on hspu for balance
12:30

Scaled down to 135lb DL...same weight as last time but smashed my previous record. Will move up to 185 next time.

7 minutes (previous was 15 min)

30:30

As rxd 15:00. Does the deadlift take anyone else's breath like it does mine? The HSPU's are just a rest stop between the DLs for me. I cruise through the HSPUs and then WHAM... DLs again and I am walking around trying to recover between broken sets of five or six. The DLs just leave me wasted!!!!

First day back after about 2 1/2 weeks off. Lungs were burning and I was a little over a minute slower than my PR. 205 # dl. Time 4:54. It is great to be back in the WOD.

11/4/2007 0930 pst
BW=206, 72", 47 yom

AS Rx: DL unbroken,
HSPU, some back to wall, most facing,
21=8/4/7/2, 3:29
15=2/5/3/5, 6:52
9 =2/3/4, 8:56.52 TOTAL (8:23 is PR)

21 @ 67
15 @ 87
9 @ 97
total time 10:19

33/M/212#

CFWU (only samson stretch, sits, and back ext.)

3 pulls/3 dips = 1 m/u
6 jpulls/3 dips = 1 m/u

24'51"

I was pretty proud of the fact my first 10 rounds of straight pulls (30 pulls) were strict.

OOPS...the last comment was for a different post...

33/M/212#

CFWU

Scaled this one:

185# deads
75# shoulder presses

5:53

18:08

Somewhere around 10 min longer than last time but I did true hspu verticle. DL were all broken.

205lb deadlifts, put feet over bar for a bit of assistance on HSPU (forehead to the floor)
12:59

25/M/185#/5'10"

Substituted HSPU for push ups with legs on a bar (1.5m high).

9:01

Way better than last time, which was about 12 minutes. Go Crossfit!

21-15-9
185LB. DL
45LB. PRESS 42-30-18

11:22
LAST TIME 12:03

10:01
185#

26/m/151/5'6"

195LB DL

HSPU against wall

10:15

26/m/151/5'6"

195LB DL

HSPU against wall

10:15

on 071103

42, 30, 18 of 50# dumbbell DL's
w/ 21,15,9 of kipping HPSU (lowered negative back to head stand each time, 1-2 count)
@ Hotel in Illinois...Didn't have accurate time.

*********************************** 11/05

Sub'd 50 lb dbs for HSPU's

6:56

17 minutes with 125lb only 10 hspus + double r'x'd push-ups.

A few days late on this one, fighting the flu or a bronchial thing not sure.

pre: kb juggling and rom stuff, added a cough drop
post: laying on floor dying then more rom stuff and cfwu 1x10 and kb juggling stretching

strongest attempt yet the deadlifts are getting closer to being unbroken and my hspu only one foot is on the support now the other is free flying

7:40
124.76 watts
0.17 horsepower
92.02 ft-lbs/sec

Did this today since no hockey tonight, 185 lbs deadlift, and feet propped on the squat bar...12:40

Deadlift 125 lbs (new pr)

Subbed 60 lb Thrusters for the HPUs

Time: 18:49

This was a feat for me. Next time around I will beat it though. 7:44 Thanks Crossfit for helping throughout the way.

185 lbs DL
09:38

13:20 as rx'd (last time did 185# DL).

46m71"186

as req'd

7:28

Age 36
BW 184

CFWU 2x15

6:45.

Interesting to note: I did Diane a little over a year ago with a time of over 12 minutes.

After a week off, this was a lot of fun for the back and shoulders. Subbed 3x Shoulder presses (i.e. 63, 45, & 27) for HSPU because I was working on those yesterday. DL's as RXd.

16:14

Last time did a number on my back doing as Rx'd at 15:07
This time used 185lbs -- HSPU facing wall
10:20 -- getting dizzy after the first set
in Destin at Gold's

CFWUx3
sub'd 205-lb deadlift
moved bar up on HSPU's - adjusting - used feet to assist on some - tried not to
time = 7:52
(probably try Rx'd deadlift weight next time)

51/M/155
155 DL; 20# DB overhead press
11:25

subbed 185 DL's and 95 lb shoulder press.

Didn't start watch due to massive subbing but completed CFWU (assistd pullups) X 3 and WOD in 35 minutes.

m/31/190

12:30, used 225 for the first 10 reps then cut it to 185.

(done 11/6/07 after a day off yesterday due to a terrible migraine)
18:25...157/176...185#DL's
Only pushed about 80% or so since I still haven't quite kicked the cold/flu bug and I've missed a lot of WOD's in the past two weeks. Want to rebuild the momentum.

43/m/164

As Rx

9:37

PR, improvement in conditioning, was able to push through harder but DL felt weaker? maybe just because I was going faster.

sub'd shoulder press for hand-stand push-ups

25# dumbbells dead-lifts
15# dumbbells shoulder press

21-15-9

8:40, 225lbs and feet on smith machine bar for HSPUs

23/M/200lb
As RX, wall assisted HSPU.
4:30 (PR by 4:00!!!)

070917

HSPU against a wall facing towards the wall

9:42

071101

HSPU against a wall facing towards the wall

10:22

23/M/200lb
As RX, wall assisted HSPU
4:30 (PR by 4:00)

As Rx'd w/ feet on smith machine 9:00 flat

7:50

9:3x something (2 or 3).HSPUs were at about 45*, maybe alittle more. Still not 90* yet. Deadlift was as rx'd.

9:3x something (2 or 3).HSPUs were at about 45 degrees, maybe alittle more. Still not 90 yet. Deadlift was as rx'd.

30/M/200

Bike to gym

CFWU x 2

As rx'd

13:12 (+0:47)

My HSPUs suck

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5"9' 174 LBS

14:23 AS RXED

9999999999999999999999999999999999999999999999999

6:02
Avg HR - 152
*most HSPU were partials

Compare to 9/20
11:58 - Avg HR 147

23 - 197 - 6'

32/ m/ 155lb

As Rxd: 19:00

46yo/m/167lbs.

"Diane" as Rx'd
21-15-9
225 lb DL
HSPU

7:20 PR last time 8:37

I wasn't sure I was ready for this today. I strained my lower back trying for a PR on Power Cleans 6 days earlier. Dead Lifts didn't hurt, situps do. Got 4 HSPUs w/o having feet against the wall

Meyer- 5:49 PR feet on top of smith-
!85 edler- 7:43
Plunkett- completed -no time
Godfery - no time

38/M/195--SYracuse NY

As Rx'd: A sub 4-minute diane! Who-hoo!
3:51 (pr -0:14)

Last two times I've been able to burn through the 21 rounds with unbroken reps and almost no transition time as I do the DL right in front of a wall....

29.m.150lb.72in
071103 wod#010
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Sub
135 DL
Mostly Pike PU after messing around with trying on the smith machine and wall for a few
~29:40
21 DL, even at 135, are still a killer. Almost quit after 1st Set. Lot of time sucking air.
Got mad and kicked it in during the 2nd set... did much better. Foot stomp helps!
Burned myself out in the third set...
Followed by pukie for distance... 2' + (PR)
###kS###

225# DL's
7/7/7 5/5/3/2 3/3/3

95# Shldr Press
9/6/6 7/5/3 5/4

22:05

4:26 as rxd

7:37

All HSPUs done with toe assist on bar.

5:47, using 80kgs. Next time go deeper on the HSPUs.

9.55

About 14 minutes.
HSPU with feet on bar in squat rack.

BW 127, warmup 1000m row Thanksgiving workout

155# DL, HSPU assisted w/ foot on smith rack

12:48, PR by 8 min at this weight, not quite a PR for #/sec (.22 v .20)

21-15-9

225# DL
elevated pushups

5:14

Usually the best way to get over that blood rush feeling is to just practice handstands a lot. I know that at first a few years back when getting in a hand stand I would get light headed and my veins in my neck and face would be popping out like garden hoses.

However after a few years of getting a solid handstand and practicing the HSPU's on rings with feet on straps, on prallates on floors and tons of press work I don't even feel it anymore. It actually feels comfortable to be upside down without virtually any discomfort like before.

Personally I think as your strenght increases you tend to be able to breathe easier and be calmer which affects the pressure in your head.

Another tip I can think of is to try to relax your face, usually I tend to flex my face muscles when doing gymnastics work because of the intensity. But if I am a lil more than proficent at an exercise or move I can relax my face and focus my mind on the muscles that are actually keeping me in the hold.

Another, and last, would be to make sure you keep "square" meaning don't make a banana out of your body and press up with your chest rather than with your shoulders. This will deffinatly cause your face to turn purple as I've done this many times on last rep or two during a set.

Oh and, elbows in will force your abs and core to flex.

28/m/217.5

tweaked back in warm-up did not work out.