I almost practiced HSPU today after making up Michael, glad I didnt!

I love me some HSPU's... and french fried taters, mmhmm

Looks like I get to figure out a way to tape my hand. 'Mary' gave me a bad tear on Tuesday. Looking forward to this one!

Joy! Nice thing is, with the CF Totals we've been doing, I know I can handle the DLs. Schweet! Now, the HSPUs...

3-2-1-GO!

I thought for sure this was coming yesterday. Can't wait to do it tomorrow.

Hey. Woo-hooo! I got my first muscle-up today. It was awesome. Thought you'd like to know.
Love the burn.

boogie72 - Congrats on the MU

25 years/165#s/ 9:45
I actually did this one earlier today before checking the site. I had to break up the sets for DLs to about 5 at a time but the HSPUs were all good. The more I do this one the less I have to touch the wall for balance. Feels good.

Help! Is this the right way to do this?

Deadlift 21 reps
HSPU 21 reps
Deadlift 15 reps
HSPU 15 reps
Deadlift 9 reps
HSPU 9 reps

#9 yes

I may be crazy, but I was almost hoping for Fran. This one is punishment enough though.

Paul, that's correct. You should strive for 225 lbs. on the deadlift and a proper depth on the HSPU, nose-to-the-floor if possible. I use 225 but I can't quite get that far down.

Yesterday I managed to do an L-climb on the rope for 2 meters (I can do a footless climb for about 4 times as far). I almost got my first ring muscle-up. Then I did a tough little circuit after practicing gymnastics:

3 rounds
20 GH sit-ups
10 double c&j "long cycle" with 1.5 pood kettlebells
5 double 1.5 pood kettlebell front squat

11:04, with some seriously pumped biceps (perhaps from the clean portion of the long cycle)

My wife is starting CF with me and she is worried about getting a big butt from deadlifts. Is there an alternate work out for her?

Thanks for the quick response guys!

28m/6'4"/230
hey guys,
i can't quite do the HSPU with prop form yet. how should i scale the weight if i sub in a military or push press?

24/m/175

Diane
8:30

Big butt is from dietary intake. Nice firm butt muscle is from deadlifts. BIG difference.

Nick~ make sure your wife realizes she will absolutley NOT get a big butt from deadlifts. Squats,,, maybe~ but I have yet to meet a woman who doesnt desire a firm, tight, muscular butt as opposed to,,, umm,, the opposite.

Kristine

Funny...I was just thinking about 'Diane' today!

that's superb coaching on display in the video

I had the pleasure of being coached by Adrian for a group workout at SF CrossFit. He's an awesome instructor and a great all around guy.

I think I've seen all the videos teaching kipping pullups to help me learn them, and I thought they were all quite good, but this one by Adrian might be the best yet. He has an excellent teaching style.

Looking forward to the next one!

Chuck, #15

there are some modifications to the HSPU you can use. Watch http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
and play with the different variations that suit you.
hope that helps.

Ok tomorrow will be the first time I'm attempting hand stand pushups, is there a way to do it without busting ass? Also can kipping pullups still be done effectively if my bar is not high enough from the ground that I can free hang. I don't feel like I can get the full momentum.

#13, whats wrong with that?

Do I have a problem? I'm working about a full cycle behind the WOD, but I still have to check CF when I get home; even though it will be 4 days before I complete the posted WOD. I was thinking today I would love me a Diane here soon. Looks like someone read my mind. Kyle S.

The Boz!

Adrian, great work on the instruction. That paints a very clear picture of how to teach the kip to someone who can't grasp the motion.

One question: Is there a reason the Brett Marshall (AFT) kip isn't taught from the get go? While the Rob Miller style reverse C is very fluid and smooth, I find the AFT continous forward oval kip to be easier to maintain, faster, as well as generate more upward power toward the bar.

Maybe it's because my traditional kip leaves something to be desired, but I was wondering what others' experiences are teaching the kip to clients. Do you let them develop their own unique swing or try to enforce certain fundamentals?

#13 Nick: I've been waiting for the Jessica Biel effect to kick in since I started.. Tell your wife not to be afraid.. She'll look great with a strong posterior chain :) It's finally starting to happen for me. I put on jeans today that I bought this summer after I lost some pounds from CrossFitting. They were too tight in the legs and booty and loose in the waist. That's a good thing as far as I'm concerned.

Rest days are torture for me. I Need a break but I don't Want one. I keep telling myself that if I take a day or two off I'll come back stronger.
I'm going to do some sort of work out tonight but it won't be Diane. My shoulder and my hands wouldn't let me if I tried.
Enjoy, everyone!

Adding to previous posts, just wanted to share my applause for Adrian's strategy in teaching the kipping pullup.

The explanation was simple, precise and very effective, with minimal cueing to over-complicate for the beginner.

Nice work mate.

Tony
(Sydney, Australia)

Is there a video of the AFT kip technique?

Adrian made that so clear. I tried to teach someone how to kip the other day but confused myself and got frustrated. I can't wait for the next videos.

TOMinSF: I was wondering the same thing. I don't know if anyone can get the AFT kip right off the bat. I started a thread on the boards about this but I can't find it.

#1, I did practice HSPUs tonight since we hadn't done them in a while, and I was even about to do Diane, but instead chose to do Fran and then practice HSPUs. Instead of simply practicing HSPUs, I created what I affectionately called FRANkenstein (the middle set of Fran + HSPUs):

95# Power thrusters 15x
Pull-ups 15x
HSPUs max reps (originally was to be 15x, but that simply wasn't happening)

Did 4 rounds of that monster. Even resting 1-2 minutes between rounds I could only get a max of 5 HSPUs! Hope I'm good for Diane tomorrow... oh well, bring it on!

Lucky that the boz is MY coach.
He's a stellar teacher.
And a good dancer.

kstar

M/25/5'9/161
Did a killer tabata workout today.
1-4 min- pullups - 12,10,8,8,7,6,6,6
5-8 min- 45lb db swing - 10,10,9,9,9,8,8,8
9-12 min- ring pushups - 8,7,6,6,6,5,5,5
13-16 min- situps- 17,16,15,15,15,15,15,15
17-20 min- 95lb clean n jerk -6,5,5,5,5,5,5,4

after did 200m walking lunges. don't ask me why we did that. it was retarded.

That video sucked because it ended to early! I hope there is a part two.

Adrian, thanks for all the cool new coaching strategies. You are the man!

P.S.- I am still being a sissy about the Anabolic/Metabolic Diet :-(

# 30 Ross: Here's the AFT kip:

http://www.youtube.com/watch?v=PyXTguBCpv8

I've watched the pullups in this video probably 10 times and it's amazing how he does that. He maintains just enough forward motion from halfway up to halfway down in order to translate it backwards again at the bottom of the kip.

Allison, I'm getting close to 15 in a row with it, but I smack my chin on the bar every once in a while : ) Not the safest kip in the world.

Even though my DL will be really light, is going to be torture since my hamstrings are still really sore from doing good mornings on wednesday. oh well....bring it on....

26 m 170
Diane 21-15-9
80kg (175#) DL
raised feet PU
16:07

Bill and Allison: RE Yesterday's tape discussion, I tape around the base of my thumbs anytime there's a lot of pull ups, cleans, etc. I have large enough hands that most of my callous build up is on my fingers (lovely). I love tape. And chalk. And chocolate!

Another questions: Who likes a hook-grip? I live by it. But on some exercises I find myself putting my thumb behind the bar and cradling the weight with just my fingers.

I have not improved on my kip in about a month! I need to really focus on this technique and get that going again. Hmm

Tonight's WOD at HEL was a twisted Filthy 50 with 3 rope ascends at the beginning and the end. I subbed rope ladder climbs, 100 single-unders. Next 50 will be WAY better! My time didn't post yet, but I think I was under 41 minutes.

I need to work on the rope climb. Anyone have any great tips??

27 / female / 6'2"/ 173#

Can't wait for the second half of that video.

#28 AllisonNYC -- I agree whole-heartedly with your Jessica Biel comment. When did America decide that hips and booties were a BAD thing? I'm with you. Bring on the butts!

Webb -- Sorry if I'm embarrassing you ;)

Did this workout on monday, do it again?

alright that was a dumb post, sorry

what do i do if i am not yeat able to do that many HSPU's?

What do i do if i am not yet able to do this many HSPU'S?

#5 Boogie,
Congrats on the MU! Hopefully I'll be there with you soon.

#5 Boogie72 congrats on that muscle up!

I <3 Diane. Here goes my sub 8:15 attempt!

Cheers to good times everyone!

As Rx'd: "Diane"
Time: 10:13

Can someone please say what the KIP'ing really means? It is an abbreviation for something? Kinetic...

that video was brilliant. adrian seems like a fantastic coach. i hope we get part 2 soon.

oh speaking of jessica biel, i would kill not only for her booty but for her whole body! who wants to look like a paris hilton when you could look like a jessica biel!?

boogie #72- congrats on that muscle up! :-)

i love diane, she's been MIA for awhile, or so it seems.

Help us all! Thank you Crossfit for making this day worth living!

38 bw 190
last time 18:30

today 14:02 (pr)

Re: kipping pull-ups

You may need a huge kip at first to figure it out. If you are an advanced kipper strive to do kips at the same (or faster) frequency at a faster modulation, which will mean more explosive hip motion and more kips for the same effort. This is an advanced skill and I would say comes into play when you can do around 25 kips.

Check out http://crossfiteastbay.com for a low-cost entry to CrossFit in Berkeley CA. Classes at Ironworks climbing gym starting this weekend will be only $10, free for members.

Adrian's well spoken presentation of the kip was excellent. This is a great example of how precision in language and annunciation aids instruction. Great work and I hope to see more from him.

While I think the Boz's strategy here is useful, it barely touches upon the ab strength needed to formulate the kind of kip Rob Miller (and the rest of us who can kip) actually has.

Don't get me wrong - the vid is a great demonstration! But, it doesn't explan that the kip is mostly abs and almost no legs. The legs are just "strings" in the kip up until the last second. Pay attention to Rob's core - its completely solid yet flexes at the trunk and barely at the hip. Basically, he's doing a sit-up or a formulation of a crunch in mid-air. Having someone kick their heels back & forward typically results in flexion at their hip joint, which Rob displays when his form goes wildly out of control at Boz's request. So you need to understand or be able to explain that the kick forward & back is coming from just above the belly button. And let me tell you... you'll never get a kip with the flexion ONLY at the hip. You need abs, too.

That being said, if you're a trainer, the video is a great demonstrator, but you'll need to be able to explain to your clients the kip is an ab movement more so than a hip/leg movement.

5K run
3 x 3 @115 Power snatch
2 x 2 @115 Power Snatch
2 x 2 @115 Hang Power Snatch

Please the second half of the "Adrian Teaches the Kipping Pullup ". That was great!

34/M/77kg

As Rx'd:

8:38

25/m/185/5'9"

as Rx'd (handstands were garbage..still working on them, range of motion is good but sloppy!)

7:58

Got three more people to drink the kool-aid I love this stuff!

viva la revolution!

I'm just warning now. If the second part of that video is not posted tomorrow, there will be serious pouting!

I'm stuck at exactly the point they were about to cover. Got the swing, got the knees up, getting some lift and I can muscle my way to the bar for a few reps, but I can't turn it into a smooth motion. This next bit is what I can't manage to figure out. I'm hoping Adrian's excellent cueing will give me the hint I need to make it work.

Great work Adrian and thanks as always Tony B.

6.58
subbed ring pushups for hspu due to buggered shoulder
deadlifts were good, only stopped to change grip twice

32/F/143/5'4"
6:27
135# DL
HSPU: piked with feet @ 5'
Should have gone heavier with DL
As for the hips, butt, leg conversation: does anyone know where I can buy pants that will fit this frame? (big legs, little waist)

35yom/5'6"/150

This one should be fun! First time doing Diane.

Thanks Laurent from Oakland! I was wondering how to assist the HSPUs without a partner. She really makes you humble, huh.

Is there a percentage of body weight we should target for the DLs? I can't budge 225!

Thanks

There are so many beast in CF! Where do these guyz come from. If you have not see this video of ADRIAN.. you should NOW... http://media.crossfit.com/cf-video/CrossFit_CFSFPlaysOHStrength.mov

I like butts too.

h2oflow #50 - I don't think kip is an acronym or an abbreviation. It wasn't in my traditional dictionary but I found it on dictionary.reference.com. Definition # 3

kip

noun
1. sleep; "roused him from his kip"
2. the basic unit of money in Laos
3. a gymnastic exercise performed starting from a position with the legs over the upper body and moving to an erect position by arching the back and swinging the legs out and down while forcing the chest upright

7 minute kb snatch set

4:54 "Diane" - 225# beltless touch and go trap bar deadlifts, nose to carpet HSPUs.

I had to touch and go gently (quietly) as the other folks sharing the apartment complex would not appreciate waking up to my lifting at 3:30am.

Going out to shovel snow for a few hours before work.

I was about to ask, "How many kipping instructional videos do we need to see?" Then I watched this one ... the best yet by far. Thanks.

Have got a kb and o lifting workshop tomorrow for 4hrs. I think the crew and I will do Fran in the morning before. I feel a pb for me!
oh, and pls dont substitute dl's - especially for women - if anything just scale back the weight.

justin 33/m/212

I hooked my toes on a safety rack, fully extended legs for full ROM.

8:08

Beat THAT, smurf boy!

watching the video and....oh man, I hate cliffhangers. Now we have to tune in and find out what happens next.

Going into my second month of CF, and feeling awesome!

Thanks Coach and CrossFit Nation for the workouts and the community!

PJ

38/M/150

DL:155
Assisted HSPU

21-15-9

7:35

HAPPY BIRTHDAY JROCK FROM ALL OF YOUR CLIENTS !!

27/M/6'1"/212

6:25

This is recovering weightlifter's first time doing HSPU and I had to hook my feet to do them... but after I was done, I realized that if I had just widened my hands, I probably could have done the whole thing the right way... I'll get it next time.

Dan

34/M/170

"Diane" As Rx'd:
6:51

what is rx weight for women on this wod for the DL?

what is rx weight for women on this wod for the DL?

32/M/163

As rx'd:

6:10

Only my second recorded Diane time, and over 3 minutes better than last!

I can't figure out how that kid on the video from sevan's post (#65) is able to squat all the way down with only one leg. I mean seriously, his butt touches his ankle. I could understand if it was just a stregnth thing but damn I can't even come close with my 212# pound frame though I'm fairly lean. WOW! can anybody else do this?

Dan

oh, and his heels stay on the ground the whole time...

44 yom and 281.5#

subbed asst'd HSPU w/225# DL (lots of BE last night)

6:50

Anyone notice that the post was done by mightymouse? ???

Just ordered my cross-fit bumper stickers.SO excited

Can't wait for someone to beep me or scream out their window, "I'm a cfer too," (lots of exclamation points). Well at least that's what I would do if i saw one :)

36/M/200
First time at attempting Diane as Rx'd..
Previous attempt PR with 225 Dl's and 48" elevated feet pike pushups - 5:05
Today - 13:49
Well, hellooo Diane! Still working on the ROM for the HSPU, but I was vertical and pushing for my life for 45 reps!

27/6'6"/200

10:43 with HSPU to 5" stack of books

25/5'9"/129

14:28 with HSPU to 4.5" stack of books and 70kg DL

#73 kris

Thank you dear! I appreciate it!

~J~

38M/6'2"/230

Feet anchored at chest height. Last time I did this one was waaaay back on 9/11/06, and I got 12:33. This morning I did it in 9:27.

Excellent! It'll be scaled, but 3-2-1 Go!

Oh, and Nick: deadlift = high, tight ass. Your wife will want to be buying Seven for All Mankind jeans to show off her posterior chain, believe me.

hub as rx'd - 9:37

Sam used 110# dumbbells (much harder I think). - 16:24

M/40/5'11"/195

15:36 (225# DL, approx 3' elevated push ups)

F/37/5'6"/140

13:27 (95# DL, HSPU variation-feet on 3' log--ugly but a workout)

1st WOD since surgery
Modified to: 135# DL & toes over bar HSPU
Completed 21, 12 DLs and 21, 15 HSPUs but stopped because of lumbar discomfort...4:53

This is what I imagine is being said in the picture.
"I am the Crossfit Taskmaster! We stop when I say 'Stop!' And I hate the word 'Stop!'"

That is a great kipping pull up training progression. My clients thank you!!

Mornin'. "Diane". Good time to talk about scaling.

Oh, and first, did you see Kelly Moore's time at post #67? As Rx'd, 4:54. Kelly, by the way, is only just a little younger than yours truly, and she weighs all of 114 #'s. Talk about where human potential lies...Wow.

What if I can't do HSPU? There are a number of really instructive videos in the exercises and media sections of the web site with great ideas. Use one of them. Don't default to shoulder presses, etc. Lean against a wall, hook your feet over the Smith bar, etc. Do whatever you need to do to get a total of 45 HSPU or your scaled version (I usually hook my toes on a Smith bar).

225# Dead Lift? For most of us this turns out to be a WOD that trains strength and muscle endurance more than metcon. If you are looking for a metcon result drop this weight down to something that you can do without stopping. If, however, you want the strength aspect, everyone who can do this "as Rx'd" should strive to do so.

Having said that, the most important thing to keep in mind is SAFETY. Don't get hurt. Do a DL with a weight you can manage. You can "eyeball" it and just make an estimate. Use your weight divided by 175 if you are lighter and then do that % of 225. Divide your CFT by 875 and use that % of 225. IMO you should NOT decrease the reps; if you need to scale on this one decrease the weight. There are some very good threads on this on the Board.

Remember that you are NOT scaling this so that you can get a good time, to compete against the times of the monsters who do it "as Rx'd", you are scaling for safety, and you are scaling intelligently in order to derive your chosen benefit from "Diane" (metcon vs. muscle endurance) if you cannot do it "as Rx'd".

Kelly Moore, 4:54. Whew.

3-2-1...Go.

Way to go Colombiano! Did you see my psychic skills on today's WOD? I have to make this one up because I'm under the weather today :(

M/39/185

Diane as rx'd, with one foot against the wall for HSPUs: 12:10.

Pretty slow since I haven't done deadlifts for a while.

So, after a year of hounding my former colleagues at Canada's national newspaper, The Globe and Mail, they have done a short feature on CrossFit. Here it is: http://www.theglobeandmail.com/servlet/story/LAC.20080111.LCROSSFIT11/TPStory/?query=crossfit

Would love to hear some feedback.

More better faster

Deadlifts, they just aren't for breakfast any more!! woo!

www.angrydalty.com/crossfit.htm

Great Video! kick the hand with the heals then the laces...great cues. I will probably use that today while coaching.

Other good news...two days ago I got my first Muscle-up! Then, three of my students (H.S.) and two other coaches got their first muscle-ups, 6 cherry pops in one day. I was excited to say the least.

Are these posted workouts made for everyon, cause I don't think everyone can lift 225lbs. Am I just not understanding this whole concept or should I assume this work out is only for men and very strong woman.

Thanks Bingo! Diane is one of my favorite WODs.

DLs 185# and elevated push-ups that were not quite full HSPUs. 11:40

Frank #99 -

1) Read other posts, your question's been answered. (Bingo's is good).
2) Read some of the crossfit literature (faq, start here, message board, etc)
3) No, it's for everyone. Scale it.

#63 chris m, allisonnyc and cassandra it is great that you ladies want to embrase your curves. chris, you were asking where to get jeans that are made for women with bigger legs and a small waist; check out pzijeans.com. we make jeans for women who have more curves and a small waist.

diane as rx'd
7:54
m/39/150

That video SO rocked! Can't wait for part 2, now to get into the gym and try part 1 out.
This morning, I only made it through the first 2 parts of my Starting Strength WO before time was up, missing most of the DL.

Hmmm, perfect opp to do Diane tomorrow then!

Any thoughts on a replacement or the downside of doing deadlifts. I am recovering from a ruptured disc (L4-L5) and am just starting to feel somewhat human after 9 months and I don't want to screw it up. Haven't done many deadlifts and I don't know if they will put undo strain on my lower back. It sucks getting old!

2:35 as rx'd (PB)

HSPU's slower but better depth this time
bwt-160
33 yom

M/33/173

Diane as rxd:

11:04 - transition in this gym took a long time. Space was tight.

45/m/185

"Diane" as rx'd (Diane is my new favourite)

22:09

r1: 9:30
r2: 8:50
r3: 3:49 (scary people doing all 3 rounds in 4 min)

This was my first time doing dead lifts, so after two awkward lifts, had to go watch the "RipToe" HUGE HELP - what a fantastic resource CF is... and I never thought I'd say this but I love the Dead Lift as an exercise and hope to still love it when the load gets big

@Marty #96 - congrats on the article, I know it took you over a year of hard-sell to get me to drink the kool-aid, but I'm so glad I did.

#96 - Marty,

The article seems to want to catch the reader with all of the controversy first and get into the real story later. Hey, it's pop media. I shouldn't expect more, but I was a little disappointed by a few misses (in the order they were written in the article):

1st, I don't look to any of my coaches as gods, which the capital C comment seems to imply.

2nd, "The premise is simple: You go to the free website, CrossFit.com and find the "Workout of the Day," or WOD in CrossFit parlance. Then you do it." Not quite. Try looking at the "Start Here" link. But, the article doesn't mention scaling until much later.

3rd, Cleans are not a lift that go overhead.

4th, The "key to CrossFit's wide appeal" isn't "the scaling". That's the key to its inclusiveness. The appeal comes from many other factors (competition, effectiveness, challenge, community), most of which are mentioned later in the article.

5th, Coach Glassman (capitalized because it's a name) always stresses virtuosity and CFers should know to train the form and the body before going for weights/times and training the ego. Dr. McGill notes that the exercises are demonstrated with "wonderful form". CFers strive to have the same and realize the risk of injury for doing otherwise.

It was nice to see Doc McGill's comment on BB as pollution and the positive remarks on functional exercise.

195lbs 74" 29YOM American Soldier in Korea
Even though I'm comming back from an injury, two broke ribs, I'm not happy with my form and time! ;_ _(

12:58 this time, 11 and change previous.

bw 170

hspu assisted

3:55

+ 20 lb weight vest

36/M/172

Diane: scaled deadlift to 185 (still learning technique for heavy lifts).

16:37. That's 5 minutes off my last time. We're seeing progress...

well - i guess i'll try this again... i've had some long email conversations with folks from my last post - and the concensus seems to be - carry on with posting the stats - but be more careful to specify rx'd...
this time i've been careful to pull up "as Rx'd" for Cindy workouts - we have a total of 53 logged.

The median time for both genders is: 8:53

The top 25 men:

Filters:
Crossfit Named=Diane
As Rx= Rx
RAW DATA

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Sam Cannons Photo 4 mins 4 secs M 25 178
[2] Ricky Frausto Photo 4 mins 20 secs M 30 150 CrossFit Omaha
[3] damon stewart Photo 4 mins 54 secs M 31 168 WasatchCrossfit.com
[4] Joshua Negley Photo 5 mins 4 secs M 30 187
[5] George Mounce Photo 5 mins 7 secs M 31 175 Solo
[6] Brian Zickefoose Photo 5 mins 12 secs M 29 225
[7] Craig Uchimura Photo 5 mins 25 secs M 39 210 Honolulu Fire Dept.
[8] David Sailor Photo 5 mins 56 secs M 45 177 Londonderry, NH
[9] Tad Drake Photo 6 mins 5 secs M 27 190
[10] Alexander Kornishev Photo 6 mins 10 secs M 38 172 My Basement
[11] Brian H Photo 6 mins 22 secs M 31 184
[12] Tom Derbish Photo 6 mins 37 secs M 22 185 NA
[13] Mike Lane Photo 6 mins 56 secs M 43 146 Solo
[14] Matt DiMarco Photo 7 mins 18 secs M 30 172 CFCharlotte
[15] Rob Barnum Photo 7 mins 35 secs M 26 180 Diablo CrossFit
[16] Owen Satterley Photo 7 mins 49 secs M 28 190
[17] Andrew H. Meador Photo 7 mins 50 secs M 24 210
[18] Adam Master Photo 7 mins 55 secs M 24 185
[19] David Knutzen Photo 8 mins 0 secs M 22 145
[20] Michael Karnowski Photo 8 mins 7 secs M 25 183
[21] mark reinke Photo 8 mins 15 secs M 26 170
[22] Aushion Chatman Photo 8 mins 19 secs M 29 195 CF San Diego
[23] Chris Merrill Photo 8 mins 39 secs M 33 165
[24] aaron fisher Photo 8 mins 41 secs M 32 180
[25] Baron Dorff Photo 8 mins 53 secs M 47 195

Top women:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Laura DeMarco Photo 8 mins 18 secs F 33 155 CFATL
[2] Dina Mendola Photo 9 mins 53 secs F 36 123 CrossFit Milwaukee

Note: If i remove the "as rx'd filter" from the womens standing (to pull in more data) i get this:

[1] Becca Wells Photo 2 mins 55 secs F 27 0 WasatchCrossfit.com
[2] Lisa Quinn Photo 5 mins 19 secs F 42 160
[3] Jill G. Photo 6 mins 55 secs F 30 116 BTB CrossFit
[4] Kristan Clever Photo 7 mins 15 secs F 26 128
[5] Laura DeMarco Photo 8 mins 18 secs F 33 155 CFATL
[6] Dina Mendola Photo 9 mins 53 secs F 36 123 CrossFit Milwaukee
[7] K Rassau Photo 12 mins 0 secs F 37 206
[8] Barbara Jennings Photo 13 mins 54 secs F 59 140

The top time from becca states in her comments field:
"DL 95#, inverted push ups"

I hope you all continue to find this useful - as always - please email me with comments/questions and suggestions - wkpatton@aol.com

I haven't had time to put this on the LIA home pag e- so you have to get into the site and look under the standings tab to create/modify and view the entire list if you want more details (like by age/gender etc.)

-bill

7:14

27m 6'1 200
9:47
225DL
piked pushups
HSPU still suck
DJ poor performance due to red hook. but damn they taste good.

31/M/205

Diane
100kg Deadlift
Standing Pike Press (sub HSPU)

First CF WO: 11:38

#98 Marty - good article on CrossFit. Although there was a bit of media hype in it (after all, the media figure that nobody would read or watch if there is no hype or sensationalism) it presents a good basic idea of CrossFit. I didn't know that Coach lived in Arizona. I always thought he lived in California. This brings up an idea - There are always posters with questions about Coach and the development and history of CrossFit. Why not write a short history of CrossFit and biography of Coach and put a link to it in the link area on the upper left corner of the CrossFit homepage. It might eliminate some of the questions and would be a good customer service.

time 8:44 hspu werent that good but getting alittle better each time

225 is my 85% max 1 rep (265)

So naturally this one was going to suck. Decided not to scale to see if I could power thru it. HSPU were assisted with feet on a smith bar.

11th rep of the 15rep round, my lower back got a twitch, so I stopped. Better to cut short today and be able to play tomorrow, than be sidelined for a week.

That being said....14:28 after 11reps in the second round - then subbed kippings for DL, continued doing the HSPU as rx'd.

#111 mikeyb - why have you been posting as a 45 year old- when you know you are 47?

Some kind of mental block - my mind won't grasp the whole aging thing. I will try to be more honest from now on:

47/m/185

as rx'd

22:09

Hey Jilly G, are you overly critical of your clients too?

30/M/194

I used 165 on deadlift which was 30# more than last time. Also I have to do assisted HSPU's

Time was 8:22 which was almost 1 minute better than last time. Next time I'll try and add 20# to my deadlift

john

26/F/115

1 mile run WU

125# DL
HSPUs on bar/rack
7:52

Still not getting the kipping pull-ups down, I am starting to get pretty frustrated---Help Me!

Kelly Moore--You are amazing!

EMiller--Congrats on the MU. Great to have that many get them on the same day. Did you say 6? Incredible. Great job.
Love the burn.

I've hardly trained for the last month. Scaled to 70 kg DL and self assisted HSPU with one foot on bar (chest high).

7:38

5:52

feet on dip bars for hspu

29/M/199

13:20

225 DL
Subbed HSPU with 95lb shoulder press. I had no one to assist me with the HSPU. I will need to work on those. I never thought about using piked pushups as a sub. Maybe next time unless some one else has a suggestion.

I really don't consider my time legit. Just a starting point since this was my first time doing this work out.

Thanks,
Dustin

9:09 as rx'd

Forehead to floor HSPU

M/22/6'1"/185
My first ever Diane. She's a beaut.
As Rx'd: 5:47. Coach knows that I wrecked myself doing DL's yesterday as well as shoulder presses. Coach, you slay me, and know me to the core.

Peace out home skillets

Anybody know a good sub for SHPUs? I'm not sure my globo gym will let me do them, and I've never tried them before.

PS. OPT and Kelly Moore are freaks and happy birthday J-Rock

hello all! i am travelling with my gymnastics team to Davis,CA and have no workout facility to speak off. i didn't have time to make up "Michael" yesterday, so i improvised with a hotel room workout. will tackle "Michael" today!

31/f/161/68"

w/u CFWUx2 (lots of modifications, but still was squats, pushups, situps, back ext and dips!)

Tabata Mashup
Med Bag Cleans (25ish pounds)
HSPU (full handstand, 1/4 ROM)

MBC: 7-6-7-7-7-6-7-8 = 6/55
HSPU: 14-14-11-11-12-3(fell 3 times)-8-6 = 3/69

post: BREAKFAST! and walking around San Fran.

good little workout. best in hotel room yet. the cleans tired me out more than anticipated, so HSPU were even harder. i think i could have done better if i had eaten prior to workout, but i am on east coast time still and not much is open at 4:30!

ck

That comment was by me, not to be confused with Tenacious E.

Wow! Diane: 9:45...All HSPUs were with toes on 4 ft. bar, did 155# for 21 reps and 180# for remaining. Will try 200# for all next time!

Played Ultimate for an hour right after! Hams are really sore now. Can't wait until tomorrow!

Thanks Bingo for all the great info!

About a month to go until I am back in CONUS!!

Maybe I can convince my wife to do CF and get a DLer butt!

DW

Adrian - GREAT video...I will add this to the workout to make it 21-15-9 of the deadlifts, the HSPU's, and then the back, forward, back, knees shown in the video.

Thanks again.

I have a post for my own response to yesterday's article. It is very lengthy. I do not care about the PCness of it. I just do not want to take up too much space (four pages single spaced response). If anybody wants it, I will email it to them.

Have a great workout everybody!

"Diane" with 165# DL and ankle-assisted HSPUs
6:39

Only went down about halfway on the HSPUs. Getting closer though.

DL 225# (up 30#)

15:56

Good workout but had to slow the pace to keep headaches down. This was the first time I've been able to do this WOD with all my HSPU against a door and not on an elevated box or using the barbell in the rack for assistance!

185# DL
HSPU against door

9:58 - If I ever get rid of the headaches, I should be able to get this under 6:00. Someday.

30/m/190

as rx'd

8:23 (PR)

All dead lift sets were unbroken. HSPU sets were broken, but overall shoulder endurance is improving.

J roCk: Happy Birthday. What was it you told me? Drink your whyffe? ;=)

#13 Nick -

Your wife will not get a big butt from deadlifts. Quite the contrary. Read Coach Rip's article "S-x, Appearance, and Training" from his book Strong Enough, which is now available on startingstrength.com

Boogie #127
It was 6 first ever MU in one day. None of them, except for me, have ever been on rings before either. It was loads of fun!

11:19... Legs were already smoked from lifting legs yesterday so deadlifts were slow.

Happy Birthday JRock.

Eric, good numbers.

Yesterday's run, extension, situps: 22:59. Not my best.

I assume that if we can do the handstand pushups with no wall, we should do them that way for our own personal development?

24/m/200
8:03 as rx'd...all deadlifts unbroken. HSPU's were pathetic. Full rom, but extremely slow and broken.

Oh my Gosh. Kelly Moore. 225 deadlifts and 4:54?? :O I can't even DL 225 once!

Where the heck do you live that you're always shoveling so much snow??

HAPPY HAPPY BIRTHDAY J ROCK!

37/F/5'3"/124

Diane
21-15-9 reps
Deadlift 135#
HSPU with 1-1/2" pad under head
7:59

Brutal! Had to break up the sets - just couldn't do them all together. But I plowed through. Happy with my results. Found a college guy who's starting CF - we did this together. He's a BJJ guy, and he whipped out those HSPU no problem. Good times! Lots of looks, as usual!

12:27

All sets broken into 3ds or 1/2s

I only used 100# for the DL.

Time= 14:22

Pre: CFWUx2 + push-ups

"Diane"

21-15-9 reps of:
225 pound Deadlift
HSPU

12:39

Post: stretching, trying not to walk like an old man.

This was my first time meeting Diane. I did the first 10 DLs at 225 but I was rounding my back and couldn't straighten it, so I dropped down to 185 for the rest. HSPUs were on a smith machine bar at about 5'. Holy crap. I'm in an altered state of consciousness right now. After Michael on Wednesday and this morning's thrashing my back is completely smoked, and my shoulders aren't doing much better. I think I'm in love :)

Diane as Rx
nose to floor HSPU

9:19

Previous effort was 7:07. I was slow on michale as well. Not sure whats going on. MAybe just a funk.

OPT, is your Fran still around 2:37 or have you beaten that time? Your Diane time is amazing. I figure Diane to be a longer workout than Fran, but you have disproved that. Seeing your video of Diane, your HSPU rate is crazy though. Congrats on a fantastic time.

On comment #96 what is CFT?

On comment #96 what is CFT?

34/M/155/5'4"

14:07 as Rx'd

On comment #96 what is CFT?

Hey all!

Thank you very much to all of my birthday wishes! I am grateful for alot of things, CF, this community and all of you are way up there on the list! Thanks again!

Got a birthday PR on "Diane", and was totally stoked! Came back and looked at the computer a couple times after finiching thinking that I must have read it wrong, but no illiteracy today!

"Diane" as rx'd
all sets unborken
HSPU nose to floor

4:33 (PR by over 3 minutes)

Have a great day everyone! Great job to those who went before me, and good luck to those yet to go!! GET SOME!

~J~

boogie72 & EMiller: congrats on the muscle-ups-I'm jealous.

Happy Birthday J RoCk!

Kim #77,

According to the BrandX post for today, here is the rx'd weight for women. These can be found on the main page, under "start here."

Big Dawg as Rx'd
teens and women 155-185#

They have various scaled workouts shown there. Find which one suits you best.

CFT stands for Crossfit Total (sum of 1-rep maxes on deadlift, squat, and press)

38/m/194

4:39 (PR) as rx'd

40/M/175

Did this the other day. DL was as RX'd, HSPUs were against a wall, and I felt strong throughout.

7:08 (PR)

39/M/5'10"/195lbs.

"Diane" modified. This is my first time doing this many deadlifts and any HSPU, so I scaled back a bit.

21-15-9 reps of 155lb deadlift and HSPU with feet on 24" box (top of head touching each time) in 8:50.

If I'd thought about it a little more, I probably could have put my feet on a bar on the power rack.

#5 boogie72, congrats on that muscle up! I hope to join you later this year.

22:45

hspu against the wall.

#80 Danimal:

I can do it, and if I can it must not be too hard. I did Mary yesterday (6 rounds), which has the one-legged squat. One key is to keep your body directly over the one foot. Also, when you stand up, you gotta drive from the heel of that foot, not the mid-foot or ball of foot. I probably don't do it exactly right; the other leg sticks out at an angle, probably so I can keep my balance.

I guess it's like the other skills in Crossfit--it seems impossible at first, but you keep trying (and failing), and then finally you get it. then you realize there's more than just strength involved.

Steve (6 1 1/2", 166 lbs, 41 yo)

Diane:
125#DL
Elevated push-ups (feet on bench)
9:52
(PR by 3:20 and 20#)
Happy b-day jrock, I wish you were my trainer!

36/m/235lbs.

Modified hspu(feet on bar)

Diane:
6:01 (PR)

31/m/188lbs

Diane
-225lbs DL
-toes on bar (eye level)
21-15-9

14:28

WOW! Tough one.

41yo/f/160#
Diane 4:25 155# deadlift, handstand pushups-feet at head height on rack,body at <45degree angle
spin class 68:30min 28miles

Kelly-YOU ARE AMAZING! 225 is my current 1RM deadlift!

Bill-thanks much for continuing to provide an excellent service,www.logsitall.com, as well as take the time to post the stats for the WOD.

Marty #98,

I have mixed emotions about the article. This seemed to categorize crossfitters as a random group of people who simply like to make ourselves puke, just to prove we can. I really believe that it missed a major reason that Crossfit is so attractive; that it trains your body to be great at almost any task required, while at the same time views specializing as maladaptive. It also missed the benefits of complex functional movements and the subsequent neuroendocrine response which make the exercises so effective. Perhaps the science of why Crossfit works was a bit more in-depth than the author wanted to indulge but overall I feel it was a shallow glance at what is really going on and fails to explain the reason for such a following.

MikeC1 #120,

Good idea!

Dan

"Diane" with 185# DL HSPU's toes on SM

34/M/183/72"

9:10 newbie here, been on CF 1-week, tried 225 DL for 6 reps, realized I wouldn't be able to do my long run tomorrow if I kept this up, switched to 185 DL.

I love this stuff!

WU .5 mi. walk on treadmill
WOD
205# DL
9:11

Diane
135# Deadlift, broken sets
HSPU with 1-1/2" pad under head, broken sets
7:59

Brutal. Worked out with a BBJ guy just starting CF. He whipped through those HSPU. Pleased overall.

as rxd
5:58

Today, my goal was to finish Diane. Fifth day of a five day on two day off cycle and I was spent. Over a minute slower than last time. But I finished.

155lb dl
hspu feet on bar

18:46

as rx'd: 13:34

my worst girl by far but i'll post the good with the bad. deadlifts all unbroken. hspu very broken but nose to floor. 10 4 2 2 1s; 3 2 1s; 2 and 1s. hats off to all who can crank out these hspu unbroken. amazing. my first 10 in a row were a consecutive pr for me. more work to be done.

M/51/205.......Diane as Rx'd...8:08

Hey Mosul Moose ! good time....play nice with the Smurf.

#164 Steve Cole,

thanks for the tips. I've been working on the one legged squat long before I started crossfit and I've never been able to even come close to going all the way down. Perhaps this lift is better suited to a lighter frame but either way, I'm impressed. I'll keep working at it.

Dan

Just wondering if there is a recommended weight the women should us for the DL in Diane?

Diane(Brand X scaled version:
15,12,9
135lbs. deadlift
beginner hspu
Not sure on time just happy to have completed.

30yo/m/6'/220

#51 Nadia Shatila - I had to laugh at your comments, and everybody else probably would, too if they go back and look at the picture of you on the WOD several months back. You have a smokin' hot body and are just as pretty. You don't need to envy Jessica Biel.

Anyway... I haven't posted for a long time, so I might as well get back to doing it again.
CFWU X 3, 15 reps
Diane, #225 dl and elevated pike pu
~8:00

M/20/148lb

21-15-9
175lb DL
HSPU's

7:38

Diane as Rx'd- 7:15

Friday, January 11th, 11am. WOD: First time for "Diane". Fasted.

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

Total time: 13 minutes, 45 seconds.

Rajun, do them against the wall, I bet you can do them though, you're a beast
and so is J-Rock, nice birthday time

30/m/175/72"
21x185#
21 HSPU
15x225#
12 HSPU
9x225#
6 HSPU

17:42. HSPU's done with feet against a wall.

M/52/184
Rxd- 5:57
Was a little scared about doing this workout because I have been rehabbing from a dettached bicep injury (rugby). I was very surprized.

happy birthday, JRock!

i just got finished Michael. i am pretty sure that i measured my 800s wrong. did 3 different lengths and i think all were wrong! it was my first running Michael, all the others were rowing and i PR'd by over 8'. there is NO WAY. oh well, good workout. details on wednesday's comments.

ck

40y/o M
75" 204#
"Diane"
7:24
sub'd feet elevated to 6 ft

Crossfit workout #3, haha
I did alright with Cindy and Michael

16:36
21-15-9
133# DL (Bar+40kg)
Real HSPUs, first time doing more than 10...these slowed me down a lot.

32/F/5'10"/153#

Day 4 of a miserable head cold.

165# deadlift
7:02

45 seconds slower than previous Diane PR in November. HSPU's not up to my usual standard; my sinuses felt like they were going to explode. Looking for a sub-6-minute next time.

42/M/5'10"/194

Fourth day, followed the puppies workout (15-12-9). Although afterwards I felt more life a guppy. (You'll see why.)

95lb dl. For the pushups, I hooked my feet to the back extension equipment. I didn't know what I was doing, I'm sure my form looked foolish. While I did 15-12-9 dls, the pushups were 9-6-4. Overall time: 6:38. I went far too fast at the beginning.

m/28/194

Sub'd HSPU for 135lb push press, (don't have room in my tiny little gym for HSPUs),otherwise as rx'd 12:04.

11:05...15 sec over PR

Age=28
BW=188

As rx'd:

3:19 mins.

Form on HSPU's needs a lot of work.
Here's the video:
http://www.youtube.com/watch?v=E1dcJAxwpYI

"No substitutions for hard work"
http://stevesclub.typepad.com/

Looking for a few more sponsors to help us cover monthly expenses.

33/M/225

First Diane, subbed HSPU with 95lb overhead press

7:53

CD

5'7 190lbs of outofshapeness

CFWU:1

WOD:

I did something different today as I can't do Handstand Pushups and am pushupped out. So this si what I decided to do let me know what you think.

21-15-9
Deadlift 225lbs
DB Thruster 45 lbs

I seemed to hit my back, quads, and shoulders pretty well and got me breathing and sweating hard.

Followed:
2.5 mile run

4:51, PR by 21 sec. at st. 5

pre-thruster practise, increasing wt dl, 3x3 hspu
wod as rx'd-5:49 PR by 5 sec.
DL were the weaker exercise today, all straight thru, but much slower-legs felt tired after 12-13 reps, usually the last round is the tough part. HSPU were much better. 14 to start, then 3,2,2. 2nd rd-3, then singles and all singles i for rd of 9. max rest was 7 secs.
post-1 RM BP using west coast style-211

Good grief. I probably have the slowest time on here.
20:49
21 - 95#, should have gone heavier
15 - 135#
9 - 135#
HSPU's with feet on stairs.

But I finished. So I am happy.

OPT - 2:35 you rock...an inspiration. You have set the mark.

31/M/190
Had to hook my feet over bar to do HSPU's otherwise as rx'd
Time: 7:32
I just wanted to comment on the Globe and Mail article. I was one of the people contacted about the story and I was very disappointed this morning when I read the article. It made us sound like a cult of people who want to torture ourselves with unsafe exercises until we puke so we can then brag about it. I thought it was a very poor representation of what we are about. I was really looking forward to reading her interviews with other crossfitters and seeing the results of her research today. It's very disappointing that she doesn't get it.

12:20 as rxd
jeremy
185DL
10:22
both doing wall and assisted HSPUs

33/M/200

WOD as RX'd

7:39

7:42 as Rx'd. To address that butt question. Look at the girls in the videos (especially Nicole!)

10:13 173#, HSPU to abmat

32/m/210/6'5"

8:23

Squeaked out a PR by 15 seconds. This is one of those workouts that takes me about twice as long to recover from than the workout itself.

Has anyone else made the correlation for how well crossfit/exercise fits with drum n bass music? Where must I send someone a cd?

26/M/5'11/195

As Rx'd:

7:41

First time in about 8 months doing deadlifts. Scaled weight down to 184, not comfortable with my form. I take it when your shins look like they were rubbed on by a cheese grater, its a good thing?

Anyways, ~12 with transitioning to the other side of the gym.

Bingo.......I enjoy your comments and insight. I think that it is very useful for all..Did Michael last night as Rx'd 24:44. Last time I did it I forgot to time. Will do Diane this evening...Happy Bday Jrock and belated Happy Bday to Bingo...........Laconic Cowboy

First time Diane. Sub'd 10kg DB sh press for HSPU and did 110 lb DL, although felt I could do a lot more.

M/6'/155

34 M 195

12:45
Way of my best time by about 5 min....

M/45/158
Diane
DL 225, HSPU (Feet on Smith machine)
4:09 (PR)

M 39 170

as rx'd: 9:38

First time doing the HSPU's nose to floor, which added 4 min. to my previous time of 5.32(hspu's done to a 2" mat).

Is it OK to sub DB Deadlifts for regular Deadlifts if I don't have access to a bar?

M/25/215/6'4"

"Diane"
11:46
225lb Deadlift
subbed Smith assisted HSPU (started subbing half way through round 1)

20f/174/5'6

Warm up 500m row

WOD
5min 10sec

used 145lb.. deff should have gone heavier... next time I'll do atleast my body weight.

28/m/210

8:21

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

27/175

As Rx's 17:22

First time with HSPU

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Tim:

pre: pullups, GHD

wod: 7:23

Nowhere near a PR but still felt good. Strict form on deadlifts and all HSPUs unassisted.

38M/175

subbed to 200 on the DL. will try 225 next time.
DB press with 40 lbs
16:15

worked on the HSPU afterwards. the variations video helped out a lot.

Happy B Day J Rock

stay safe all

23/m/175

Diane:

DL: 185
PP: 95 (sub'd for HSPU)

4:55

44/M/6'/185

TIME: 9:44 SET UP 3 BARS.

21-225
15-205
9-185

YES, I SUCK AT DEAD LIFTING...

DID HAND STAND PUSH UPS AS RX'D.

ALSO DID MUSCLE UP PRACTICE:
20 RING PULL UPS
20 DEEP RING DIPS
10 JUMPING MUSCLE UPS FROM 8" BOX TO PRACTICE THE TRANSITION. RINGS ARE AT 7 FEET FROM FLOOR.
IT"S GETTING MUCH BETTER! BIG GAINS!

JULIUS,

THANK YOU FOR THE VIDS. YOU HIT PAY DIRT ON THIS ONE! THEY WERE GOLD!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

37/m/165

5x 3 high-hang sn + 3 ohs 75#

185# for DL feet on 5ft bar for HSPU
7:40

J roCK,

HAVE A GREAT BIRTHDAY WEEK.

LIVE IT WILD! LIVE IT FULL! LIVE IT HARD!

ROBERT S.
TUCSON, AZ.

43/f/188#
21-15-9 reps of
125# DL
20# DB shoulder press

10:30

I'm nowhere near a handstand push up, but maybe next time I'll try doing a modified version off the stairs.

42yom / 149

5:55(PR) as rx'd

A 1:01 improvement over last time. Interesting note last time I did this WOD, I said that I didn't think I would be able to shave anymore time off. Little did I know.

Post - Balance Thrusters and Jumping Squats to 16" target

5 min on elliptical for WU
"Diane"
Feet on bar at chin level, nose to floor
225#DL
Time: 12:24

awesome video. can't wait for the second half!

wow, you all did so great today! jealous that i don't have any weights! keep up the great work! OPT, Steve Libertari, Kelly Moore... wow, you guys are seriously tearing it up. thanks for the inspiration!

Shannon in MD -- great to see you posting! hopefully we can get together soon!

ck

16:30

M/39/160

Diane has rx'd

10:25. I always find DL 225 a sloooow process - must try harder!

Pack version:
21-15-9 of:
185lb DL
Assisted HSPU
Time: 10:51(pr)

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
11:06

That was an extremely clear and informative lecture. More Adrian!

10:05
subbed 155# dl

WU 2X 500meters row

Diane Mod 205lbs, HSPU toes on chest high bar
4:15 compare to 5:56 w 195lbs

Added
3 rounds of 5X BP body weight, 5 L pull-ups, 5 55lb dumbell swings.
3min SU(some DU mixed in)

Really hope I don't need to mod this next time.

Thanks Colleen! Have a safe trip!

Just started doing crossfit workouts only and regularly.

21-15-9 reps:

135 pound deadlift
HSPU using smith bar for feet.

13:50

9:45 (HSPU's 4 inches less than full ROM.)

Is there a difference between a "hex-bar-deadlift" and a regualar deadlift? Or is it only the bar that makes the difference?

5min rope skipping + CFWUx2

Not allowed to do HSPUs so did the following WOD:

21x100Kg DL
30s Handstand
15x100Kg DL
60s Handstand
9x100Kg DL
90s Handstand

exactly 7.30min

as rx'd:
16:05
need to work on those HSPU's

CFWU
WOD as Rx'd
16:36
Grip still weak point on DL. Had to regrip a few times so the sets were broken but it is getting better!

Kim #152,153,155: CFT - CrossFit Total - http://www.crossfit.com/journal/#1544

bwt: 153

3:27

22/m/170

Modified Diane slighlty.

21-15-9

225lb DL
HSPU's
400m run

14:07

235# DL
HSPU with feet on smith machin

4:? stop watch needs battery

39/m/167 5"7'
CFWU x1

Had no problems with the deadlifts, day before yesterday did 20 HSPU and totally regretted it today.

21 @ 225
21 HSPU
15 @225
13 HSPU
9 @ 225
8 HSPU
did a few with out touching the wall, looked cool but wasnt intentional. Gonna work the HSPU until im more proficient. Asthma boy out

I met a fellow crossfitter in my local globo gym! Bill, it was nice to meet you, and strong work on the PR. Email me next time you're going to be in town. Maybe we can do a group WOD at CFPHX. Poi Dog, Bill may be a new member of your over 40 club, he smoked Diane.

Joel
5:34(PR) Diane rx'd

As rx'd

14:20

35/M/160

First time Diane

Deadlifts as Rx'ed
HSPU variation (pike position, feet on a box).

10:15

HSPU variation was a bit too easy, so I worked on doing them with feet leaning the wall post WOD. Work in progress, both on form and ROM.

46 / 172

as rx'd 12:53 PR by 3:06, HSPU done with feet against the wall.

M49/195#

Warmup: CFWU+ jump rump for 1 minute

WOD: 8:58 with mods

Mods: Used 185# for DL; feet over bar assisted HSPUs.

Mark
Subbed BW DL's - 165
HSPU touched head each one
15:33

Going to Milwaukee for Oly lifting tomorrow, so dropped DL weight a little. Still cannot do as rx'd.

M/23/5'10"/170 lbs.

First WOD ever..
Scaled DL's to 135 lbs., 2nd set of DL's was broken, feet on wall for HSPU's: 20:46.
I've got a long way to go, I know. But I'm committed...

F / 19

Diane
21 - 15 - 9
95 pound Deadlift
Hand-stand Push-ups - modified with feet propped on a rail ~ 4+ feet tall
Time = 7:09

28/m/188

13:49 (almost 3 minutes off of PR?)

no wind today. had to take too many long breaks.

happy b-day J Rock!

OPT! that time is ridiculous!

I had to modify. I couldn't 21 do 225# DL in a row. So I just dropped the weight and shook out and got back at it until I got to 21 (probably reset 4-5 times). Same with 15 and 9.

Question: Should I have dropped the weight so I could do 21 DL or did I do it right?

Also, can't do a HSPU so elevated legs and bent knees but the motion was straight up and down.

modified Diane: 18:30

50/197

Did one and 1/2 hours of yoga last night with my wife, my back felt wierd all day. Better after the WOD. Don't think I will do that again.

As Rx'd
9:31

My stubborn unwillingness to scale had me finish at 15:30. I breeze through the DLs unbroken but HSPU are my nemesis.

forgot to mention that, for fun, i rowed a 500m in 1:34 yesterday after a light warm-up. first time ever going all-out at that distance. probably the 5th time i've ever rowed. CF is amazing.

HSPUs are *not* my strong suit!

HSPUs: 4/3/2/1/1 followed by
115 lb push presses 3/3/3/1
225 lb DL: 21
HSPUs: 3/1/(fail) followed by
115 lb push presses 3/3/3/2
225 lb DL: 15
HSPUs: 2/1 followed by
115 lb push presses 3/3
225 lb DL: 9

DLs are sumo, pronated grip, chalk, Chucks, no belt.
HSPUs are against the wall, face away from wall (as opposed to bent back so I'm nosing the floor). I still have a bit to go to brush my head against the floor even so. I blame my monkey arms :D

I think I need to scale the DLs up a bit so they're more in line with the HSPUs. I'll try 1.25 x bodyweight next time Diane comes around.

Still pretty happy, since the last time I did Diane (my first WOD ever) I only managed HSPUs at 3/3/1, and I couldn't get another one to save my life.

Catching up...rowing Michael: 24:19

Diane as RX'd: 6:03 (PR)
First time doing HSPU as rx'd. Used to do extremely elevated pushups. This PR was even faster than the last time I subbed elevated pushups for HSPU.

Also first time using chalk for deads. Loved it. Made me feel tough.
Cheers

male/35yrs/190lbs

as rxd

8m40s

225# was too unsafe for me to do at this stage (just beginning CF.)

185# Deadlift 21 reps
HSPU 21 reps feet on bar
185# Deadlift 15 reps
HSPU 15 reps feet on bar
185# Deadlift 9 reps
HSPU 9 reps feet on bar

Actual Time: 7:00

61/m/179/6'

row 500m, cfwu x 3, burgener w/u x 3

WOD
sub 165# DL
sub 80# PP

10:35

Burgener Warm-up (3x)

As Rx'd "Diane"
Broke-up the twenty-one reps into
15-6reps= 21reps
10-5reps= 15reps
5-3reps= 9reps
lost of grip was getting to me last reps

(assisted HSPU)

I did a bunch of DLs two days ago - not removered enough for Diane, tomorrow maybe.

Instead...

"FGB"

Score = 324
(PR +2)

- Subbed 20lb DBs for wallball.

C

unable to go down all the way on the hspu's - 7:30

24/m/170

at this point, i think 225 is too much for me to rep out in numbers like this workout. i did the first round of 21 and the first 6 reps of round 2 at 225. from there I was doing 2 reps at a time. it was taking quite a while and physical and mental fatigue really started to be a factor so I dropped the weight to 185. from there the started taking much less time.

round1: dl 225 x 21, hspu x 21
round2: dl 225 x 6, dl185 x 9, hspu x 15
round3: dl 185 x 9, hspu x 9
36:06

last time i tried diane, i dropped the weight much earlier and ended up with a better time (23:13). this diane i was able to keep the rx'd 225 for a longer time but my overall time dropped quite a bit. I have no problem with the hspus, it is the dl where i get slowed. would it be better to do a lower weight and finish in a more timely manner, or keep trying to get the rx and post slow times? suggestions...

M/37/185/70"

BW deadlift(nursing back)
HSPU
21-15-9

18:32

29/M/175

10:31
Subbed 185#, although I think I could move up the weight. Full ROM on HSPU's.

m/22/185
ok, so its my first time posting. I'm a long time athlete, college soccer player, weightlifter, b-baller, whatever, and I love crossfit. I've been doing maybe 2/3 of the WOD for a little over a month when my schedule was permitting. I have gained over 10 lbs. in muscle since beginning. With one month in between my first and second crossfit totals these were my scores.

1st 2nd
Squat 265 285 PR
Press 115 130 (PR, probably more 1yr. ago)
Deadlift 325 360 PR

Total: 705 775 PR

Although, I once could do more with presses, I consider all my scores PR's since my sr. soccer season ended (much weaker after a season) and PR's since the start of being a crossfit regular. I love the new exercises I had never done such as power cleans, thrusters, and OH squats. My Michael times have improved and I look forward to each workout. I no longer spend an hour and a half in the gym when I workout, yet I can do more pullups than ever before and i can pretty much feel myself becoming more athletic than my old programs ever allowed. I've ordered rings and plan on trying my first muscle up when they arrive. i'm stoked for each WOD. I look forward to being able to do all the WOD's as RX'D (not only some of them). Although, its my first time posting I read a majority of the posts everyday and here good tips, compare times with others, and am motivated. Thanks guys and Coach.

A quick question...If my PR for deadlifts is 360, do you think I should try the RX'D workout of the day or should I scale back to the Pack version which I have been doing sometimes?
Thanks

Per my rx'd standard of HSPU's on parallette bars with ears to bar level:

12:15 PR by 40 sec

I think I would have been a little faster had I not done "mary" two days ago.

I miss the sub 5 minute dianes when I just touched my nose to the floor.

Since when did I think getting beat up by a girl was cool?!

27/m/190

185#DL (225 wasn't happening)
HSPU as RX'd (feet vs. wall,no problem with these)

10:40

SO, HOW DO YOU FIGURE OUT ALTERNATE WORKOUTS?

I wasnt able to do HSPUs so i just did regular PUs.

200 lbs deadlifts and regular push-ups
12:00 minutes approx....(left the stop watch at the house)

NCSHEEPDOG---hope you get to feeling better!!

35/M/69/170
warm up: 5K in 29:03. Ran whole thing without stopping. Haven't done that since 1989. My time back then was under 20 min though.

WOD: DL 175lb and HSPU feet on smith machine bar...4:18. Maybe try 205 next time.

'Diane'

225# DL, HSPU - feet on high rung of smith machine, hands on barbell used for DLs (also helps people not take the bar on me!)

Time - 8:14.

Pretty happy with that considering the two beers I had earlier with lunch!

#276 soccerman

If you can DL 360, you should be able to handle 225 for this workout.

First time ever doing DL or HSPU's...
DL: 135 (add 20 lbs next time)
HSPU: ankles on bar that was hid thigh high (try above waist nest time)

6:40

22/m/71"/155

yeah, found out today that I am new to deadlifts also. This workout was a mess, did my best to substitute and still get some quality, but chances are mine wasn't as tough as this.

anyway, here's what happened

9x185
22x35 db military press
15x135 then 6x185
15x35 db mp
9x135 then 5x185
10x40 db mp

my form probably sucked on the deadlifts too. oh well, did the best i could.

25/f/138/5'7"

Babysat all day so couldn't make it to the gym. Improvised my own weak-ass workout. Haha.

Three rounds for time of
800 meter run
25 push ups
25 squats

Quit laughing. 28:25.

Webb -- You can come home any day now, hot stuff.

scaled due to lack of weights. DL with 160lbs. HSPUs were lower than last time (now reaching a towel on the floor) although still not all the way down.

Time 07:56mins.

46/m/180
HSPU's with Smith machine bar at 13
225 lbs deadlift as Rx'd
13.:02
I'm sure true HSPU would have made this time about the same
13 hours and 02 minutes

DL 185#
HSPU w/ feet on bar at shoulder height

12:20

M/6'6"/200/29
21-15-9
225 DEADLIFT
PU with rings subbed for HSPU
14'06"

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/220

8:40
strong deads still about 2" from full HSPU

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

46 y/o male 153#
great day. New pb of 5:04 and bumped gaucoin down on the board. Enjoy the cert G!
All deadlifts unbroken but too slow and a few pauses at the top during the round of 15 and once in the round of 9. The saving grace was 21 straight hspu out of the gate. Round of 15 was 5/3/2/2/2/1 and 3/2/1/1/1/1 on the last one.
Ab's were still painful after the OPT Mikhail workout on Wednesday.
Pre: 45 minute very dynamic warm up with some heavy bag work to get the fighting spirit going. Another bonus is that I was working out alone at OPT so had The Ramones cranked up load.

19:30

6:53 (w/ someone holding my feet on the HSPU)

Deadlift-185#
Had to break it into many mini sets.
HSPU- Couldn't do it so I did pushups with one hand on medicine ball instead.

8:47
+ stat./dyn. ab 30sec on 15 off
rings, KTE, GHS faceup hold, su's
3rnds
+ DL 315, 335

15 yom

7:54

42yom 188lbs

Diane: 225lbs, PU with feet up on squat rack.

5:38

Post WOD:
Kipping PU practice again(15-13-12-12).
Dips: 18-15-15-15.

32/F/125

CFWU x 2, DL 65lbs x 10

Diane:
21-15-9 of DL 95lbs and HSPU (on smith)

Time: 8:12

Run 6 miles 49:32

Cassandra,

We're not laughing at you -- we're laughing with you! Be proud that you actually got a workout in. On days like that, I drag my kiddos to the track and we all workout together.

23/m/215/6'01"

WOW.

Dead lifted 205 instead of 225, subbed push presses for HSPUs (can't get 'em yet).

19:37

Totally beat.

49m/5'10"/225
ran 1 mile (7:38)
cfwu x 3
**subbed 100# shoulder press for hspu (still fighting shoulder injury)
225# dl
time 8:45

8:29 feet were supported by the wall on HSPU.

225# deadlift

As far as putting it on logsitall: you guys are considering HSPU's with feet supported as non-rx'ed right?

49m/5'10"/225
ran 1 mile 7:38
cfwu
as rx'd ...subbed 100# shoulder press for hspu
225# DL
time 8:45

BW 173

as rx'd

5:54

Way slower than last time, felt horrible this morning.

39/M/256/6'3" 2 wks into crossfit

9:48

1st round 8 reps at 225# then had to switch to 135# for the rest as I thought I was going to passout.

Pushups with feet elevated on a box.

What a beatdown! I thought I would be able to handle this workout, but it kicked me in the butt.

Intent - Great job on Diane. She is one of my favorites but I still have a ways to go to put up that kind of time.

44/179

7:13

Way off PR, deads unbroken. HSPU nose/forehead to floor but the lack of doing them lately shows. Going to throw those to the top of the "Stuff I suck at" list.

Post: a few OHS at bodyweight.

M/23/158

205# for DL and feet supported by wall for HSPU

13:16 (fatigued really quickly on DL's)

post: parallette work

7:30
HSPU: legs against racked barbell @ about 5'
DL's: 225#

diane

225# DL
HSPU toes hooked at 5'6"

7:48 PR

I thought it was slow and it was still :20 faster

9:49

HSPU using feet in rings at chest height.
DL done sumo style.

Burly!

Charity-4:56
155# DL
HSPU-nose to ground

modified deadlifts 135lbs
handstand push ups hold for seconds.
11:00

46 - 6' - 220#

CFWU x 3 (Moderate Intensity)

As Rx'd

8:55 (+26 seconds over PR)

HSPU's all broken, room to improve.

29M/5'6"/163#

Last time 11/01/07: 9:27

Today: 9:25 (PR by 2 whole seconds)

Pretty disappointed in myself. I was confident that I was going to blow through the hspu's because I've been working on them, but the last 15 or so (last 6 of 2nd set & all 9 of 3rd set) were a struggle and were broken down into sets of 3.

Got my Vibram Five Fingers in the mail last night & ran on the TM in them today. Going to have to ease into them as I could feel the strain on my arches from running in them. Excited to have 'em though.

"Diane"

165# DL
HSPU are getting better

Time: 14:45

Previous was 11:25 with 150#DL
Erin

helen
8:37
last run was real slow.
all reps unbroken

8:14 180lbs deadlifts, feet on roman chair for HSPUs

3 sets drag curls 55lbs
3 sets elbow out extensions 25lbs

Scaled "Diane"

21-15-9 reps of:
105kg Deadlift
Negative Handstand push-ups (did 15-12-9)

14:16

The extent to which I suck at handstand pushups boggles the mind.

Dianne: 15:11

Unsure of form with deadlifts. Think I got it right, went very light though. 115 and 135lbs.

HSPU modified. Used a chest and shoulder high bar on smith machine for pushups.

M/51/206/74"
20:00 Diane
Did 225 lb DL's first 4 reps then lowered to 185 lb for remainder. Hspu's nose to ground.

as rx'd real slow.

"Diane" is an evil woman.

8:40 as RX'D

d - 29m/170

4:30 as rx'd, forehead to floor

45 seconds slower than last time...sets of 15 & 9 on HSPU were way more broken than usual...not sure why...

j - 33f/125

7:45 (135# dead)

male 24yrs 6'6 250
8:40
did hspu's at an angle inclined. about 5 or 5 1/2 high.
the dl's were a bit too easy. i will increase them and the angle of my hspu's next time.

m/33/70/196

7:20pr
top of head to floor

M/30/170#

as rx'd

5:58

as rxd 21:00
3 minutes slower than last time.

27/f/137
Time: 7:45
Almost a minute slower than last time :( Deadlifts felt super weak...I think the week off during the holidays followed by the week off due to sickness hasn't helped my progress much...oh well. I'll get you next time Diane!

Oh yeah, 185lb deads

Can't do HSPU's yet, just don't have the shoulder flexibility (also hinders my OHS). Goal for 2008: Clean HSPU's....I'll work on HSPU's and shoulder flexibility tonight.

5:35, had to use wall for hspu
Finally accomplished a double under!
Got my crossfit hoodie in the mail.
Excellent day.
Does anyone know if whey protein powder can go bad?
MH

500m Row
Burgener Warm-up

WOD
:03::50 (135 only)

Due to the fact my back has been a delicate flower of late, I dropped down & went w/135lbs. Will slowly work my way back up.

Get some, Go again.

32 yo, 230 #

5:45, almost as RXed, still hooking feet in the smith machine. second and third sets of deadlifts broken. almost a minute slower than my PR. having my Tia in town has been a blessing...but man, all the eating has made me sluggish when it comes to workouts. It's all good though, I'm eating better, almost a zone diet, but not quite....I'll know my numbers will improve again.

37/m/6'0"/350

3x Burgener wu

WOD as Rx'd
16:35

11:27

Deadlifts - as Rx'd.

HSPU - up against a wall, unassisted, but my range of motion is more like a shrug than a push-up. Got a few strange looks from the people at LA Fitness. :-)

42/f/5'6

dl 135 lbs
assisted hspu

21-15-9 reps, 11:54

cfwu
practiced hand stands
self-assisted hspu's on rack at an angle, not 90 degrees... weight on dl's as rx'd
9:29

CFWU x 3

Nate- 6:25 (225# DL but 5' piked push ups)
Thera- Watch stopped. She said she was between 5 and 6 minutes. (65# DL and feet 3' above floor for pushups)

We'll keep working on the HSPU.

as rx'd 7:14

cfwu no pullups

"Diane" asrx

5:47 new pr last time 7:18

m.33.235.6'4"

deadlift 225
push press 135
6:50
need to work on the handstands

M/40/6'3"/214
CFWU x 3 -pushups & squats.
Burgener x 1
"Diane"
225# Deadlift
Modified HSPU(Feet elevated, body @ 90degrees.)
21-15-9
16:20
1mile treadmill run. 6.4mph, 1.0incline.

13:21 vs. 15:39 last time and using the same weight for the DLs (135#). I can now string 2 HSPUs together and did at the start of each round vs all negatives last time.

10:01

135# DL All HSPU sets started with wall support until two sets to failure then feet on the washing machine to finish.
10:59
Will DL 155# next Diane

19/m/158

first time to do diane...rough one
used 205 for deadlifts
got through all handstand pu until round 3...finished with diagonal pushup on wall

11:48

as rx'd.
Deads pretty good, but hspus killed me. 5 out of the gate then 2s and 3s and 1s the rest of the way. 20:45
Did get a sloppy 105 lb OHS pr after.

Thanks.

Modified Diane - feet elevated (approx 5.5') push ups - deadlifts full weight (225lbs)

21-15-9

13:59

25m/248lbs/6'3"

24/175/M

5:39

Lost a 10 seconds on the final handstand pushups..damn they're tough.

21-15-9
111# cleans
HSPU's
6:13

41 yom 188lbs
"Diane" as rx'd
3:29(pr)
I dont know what happened, just felt no pain.

24/175/M

5:39

24/175/M

5:39

5:20

9:09, with 160# DL and most HSPU's were assisted. Fighting a cold. Most time was due to weakness in HSPU.

36M/5'10"/165.5#

As Rx: 7:24.

11 seconds slower than last time.

jake-5:59 w/155lbs dl/poor rom hspu
laura-5:38 w/115lbs dl & box hspu

5:40 - DL as RXd, HSPU w/feet on squat rack.

That's a PR by 2:40!

Thanks,

185# DL's
Did DB shoulder Press 45# for the handstand pushups. (I know their not even close to being the same)
My back still kills from two days ago and now that I think about it so do my legs.

m/32/175lbs

"Diane"
@ 185lbs

r21=6:36
r15=12:49
r9=17:27
HSPU's done IN squat rack and don't know why but these KILLED me tonight. Otherwise O.K.

well off of p.r. of 14:51 (which was the time when I finished last round of d-lifts).

CFWU
Diane - still haven't got HSPU yet. Subbed pushups with my feet about chest height. 8:41
Previous time 071101 10:06
M/47/195/72"

Me: 41yo/M/5'10"/190lbs

CFWU + 135lb dead lift 1 set 7 reps

WOD: 9:51 (PR)

Dead lifts: need to concentrate on getting the bar closer to my shins at the beginning of the rep

HSPU: Need to go deeper, I am probably doing 50 percent of the full head to ground rep (wrist injury).

Today I saw another crossfitter at my globo gym. I think his name was Josh. He smoked Diane in a little over 5 minutes. He stayed and coached me through my Diane to a PR. He also gave me some sound advice on dead lifts having recently returned from a crossfit seminar. Thanks Josh!

Have Fun, Train Hard,

Billy

27/m/168

185# dl and hspu w/ toes hooked at chin level

7:53

The crossfitter I met was Joel, not Josh, sorry Joel and I'll be back in town next week Wed through Friday. I'll e-mail you. Thanks Again!

Have Fun, Train Hard

Billy

HSPUs are still really difficult for me - I'm gonna have to try hooking my feet over a bar next time.

I think I should probably scale my DLs up to something like 1.25 or 1.5 bodyweight to try to make them more comparable, difficulty-wise, to the HSPUs.

Time - 19:08

HSPU: 4/3/2/1/1 followed by
115 lb Push press: 3/3/3/1

225 lb DL: 21

HSPU: 3/1 followed by
115 lb Push press: 3/3/3/2

225 lb DL: 5

HSPU: 1/1 followed by
115 lb Push press: 3/3/1
225 lb DL: 9

HSPUs: feet on wall
DLs: Sumo stance, Chuck Taylors, chalk, no belt.

39/M/6'0"/155
As Rx'd
18:13 pr by 6 min

That HSPU kip is the bomb! That was my first time trying it. Happy Birthday J RoCk!

-JP

8:04

205 DLs
Modified HSPUs

First WOD in a year or more. Good to be back.

Modified Diane

95# dl
elevated pushups

6:36

50/M/145

DL 145
HSPU partial

lower DL weight than last time due to injury, but better HSPU. goal for 2008 is to do more as Rx'd. 21 x 225 DL will be a tall order...

Is there a community of + 50 year old Crossfitters?

29yo/M/6'4"/209#
As Rx w/ Assisted HSPU
9:45

27.m.169.5'8
CFWUx3
Diane as Rx'd
5:08
didnt think it was enough, so i added
21-15-9 pull ups
8:12
probaby could have done something else... felt pumped up this morning, its my first wokrout in 3 days... ill go again later...

19/M/175#
diane as rx'd - 9:54

Very disappointed in my performance today. Deadlifts killed me! I need to work on DL form. Had to bump down to 185# for DL for last two sets.

38yo/M/6'/180#
135 DL
Elevated/assisted HSPU
15:00
new to CF and just started putting myself and the kids through the WOD. Feeling great so far but hoping to work up to the recommended weight before next year.

first time back doin crossfit in a month.
diane, as rx'd 8:35

previous: Nov 1, 10:45 w/ 185lb DL and 95lb shoulder press.

its good to be back.

m/40/178

Diane: 225, w/toes hooked on bar.

9:23

this is 1:14 better than last, a PB. Very pleased, as I have taken about 3 weeks off.

post: squat work: bs, ohs

M/36/190

Diane as rx'd (225# DL's and HSPU against wall - top of head to floor)

My time of 11:31 is several minutes below my PR, but I discovered something very interesting. I had always done this before with my toes hooked over a smith machine bar, thinking it was the same as being against a wall. Boy, was I wrong! I must have been pulling with my legs a lot more than I thought. If you're doing this, it's a great way to get into doing HSPU's, but be aware that it's not the same as having to use the extra stabilizing muscles for balance and not being able to pull at least a little with your toes. My DL's were straight through, but I had to take several breaks for the HSPU's. Lesson learned. Humbleness felt.

"Crossfit - it builds you up, then knocks you right back down."

44/76"/192

wanted to try DL as rx, couldn't pull it off all the way

DL
225 - 21
205 - 15
205 - 9

(Only figured out after finishing that I hadn't lowered wt to 185 as intended)

HSPU - subbed feet raised on 54" platform

29:28

(note: did all 185 DL last time, elevated HSPU on 30" platform - around 7:30 - HUGE difference with the heavier DL, but glad I tried it anyway)

Can anyone tell me what the standard crossfit warm-up consists of? I have a slow connection and cannot watch videos where I am located.

Thanks.

34/M/252

No cfwu - just stretching and a few minutes on elliptical (short on time today).

135# DL
40# DB Incline Presses

6:10

Not exactly the weight or correct exercise, still working up back strength. Great workout - twenty minutes on the elliptical (Interval Training) afterwards.

m/32/203

As Rx: 7:07! New PB!

Spittin' Hot Fiah!

Hit me on myspace!

~S!

39.5yom/186

8mns

46 / 172

already posted about myself and Diane. This is about my twin 13 yo boys and Cindy. Jack the older by 23 minutes completed 19 rounds plus 5 pull-ups and 4 push-ups in the 20th. Ian the red completed 17 rounds plus 5 pull-ups and 7 push-ups in the 18th. All I could say was WOW! Granted their form might not have been the best (I'm working on it), but damn they did great!

bw 255
worked out with Mark
Mark: 6:19 (as Rx'd)
Me: 6:31, dl 225, pushups with feet @ 3ft.

Dianne, w/ toes hooked over bar on HSPUs
8:31, which is about a minute off my best...

12:59

First time I didn't split into sets of 7, 5 and 3's. A few minutes longer, and form fell apart near the end.

#377 Add
From the FAQ's, 1.8

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

11:30 @225lbs

21's forehead
15's mixed 1/2 rom, negatives
9's mixed 1/2 rom, negatives

28 yom, 180 lbs

16:35 (pr) as rx'd

This beats my last time by 13 minutes!

10:16

75lb Deadlift
35lb Shoulder Press

Pretty pleased with myself. Time today was more than a 2 minute improvement. YAY. I love improvement. . . keeps me going!

36/6'2"/195lbs
Colorado Springs

5:50 as RX'd w/head to floor hspu's. Got a lot of time and strengh goals this year and I'm off to a good start. Started crossfit back in July '06 and I have finally got my times consistently down to gaucoins times considering we're about the same body type. My PR for Diane Jan 24, 07 was 9:27.

Ciao everyone

8:04

6:02
Deadlifts were 185 (25-28-12 = about the same total volume as if doing 225 - had to scale for recovery from hernia surgery)
HSPUs were 21-15-9 as rx'd

Finished my first week of crossfit. Good stuff, I thought that I would breeze through this WOD, I deadlift well over 400lbs, boy was I wrong.

36/M/5'5"/195

Rx'd the WOD at 11:36. Had to adjust my grip after every couple of reps and slow down at the end. Can't seem to get the hang of the hook grip.

A quick question, what is the official party line on the use of a weight belt? And how come no collars on the weight bars in the videos?

11'35" as Rx'd

UGH! Five days off w/3 of those being due to a stomach flu...HSPU's are my weak point and in this case I was really suffering. 4 minutes slower than my PR, but my focus was just on getting through the WOD, not so much the time.

31/m/200

Warmup = 5K: 23:35.

6:32
DL: 225lbs broken 21(12+7+2), 15(10+5), 9
HSPU: 21/15/9

M/28/220

As Rx'd 7:57 - PR.

Deadlifts were much easier than last time, but the last set of HSPU is what really slowed me down. Oh well, still love this workout.

47/M/215

7:05 HSPU modified with feet on top of fly machine.

Anthony (M/29/170)

"Diane"
21-15-9 of:
Deadlift 225 pounds
HSPU (nose to ground)
As Rx'd: 4:03 (46 second PR)

A couple hours later I decided it was a good idea to do it again, but with pushups (most of our clients used pushups and I wanted to compare times).

Diane w/pushups: 2:11.
Took a 5 minute break, then tried again.
Diane w/pushups: 2:36.

All deadlifts on the 3 workouts were done unbroken. That's 135 deadlifts with 225 pounds, 45 HSPU (nose to ground), and 90 pushups. Ouch!

Oh yea, and after that I played hockey against the cops. We tied, but if you ask the cops they will say they won, but that gosl was clearly after the buzzer.

As rxed...

21-15-9

4:17

m/180/29

Diane
assist HSPUs
10:30

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Deadlift 95lbs x 10 – 135lbs x 5 – 185lbs x 3.

"Diane"
185lb Deadlift: 12,4,5-7,4,4-5,2,2
Handstand push-ups: 21-15-9 feet on rack
Time: 10:53
Foam roll after

Compared to 071101: 18:17

172.5#

Did 1st 7 HSPU legit, had to put feet on bar for the rest.
Deadlift was as Rx'd
14:56

M/26/221

Assisted HSPU, feet on rope. Angled at about 85 degrees.

11'37

32 yom bwt 248

modified diane 21-15-9
225 lb deadlift
105 lb shoulder press

time 7:20

18:11. I thought it was a PR but it wasn't.

HSPU... word to your mother.

m/27/6'2"/215

DL broken into 7-7-7, 8-7, 5-4
HSPU slightly piked.

8:15ish (I thought I started my watch, but didn't)

M/36/214#

21-15-9
225# DL
50# dumbell x 2 overhead press

18:45

10:32 w/thin band assist
I would have been in the 9's if I hadn't tangled my self up in the bands on the last round. It took a good twenty to thirty seconds to catch my breath enough to unhook my self and reset.

Diane: 225, w/toes hooked on bar.

17:31

This was my first Diane. I'm happy my sets weren't broken. I'm astounded by some of the times getting posted!

34/M/175

as rx'd 11:22

first time i have been able to do the hspu without a spot.

I owe one Dianne, just got back from spending all day pushing through 18" of powder at vail, too spent to use my legs again.

9.51

As Rx'd

Remmington(M/28/185#) - 7:33
T-Bear - 9:00
Kermit (F/28/117#) - 16:03

sub wpu with 40 lb db sh press.

dl 225lb

21 15 9
11:49

23 m 5 11 200

I agree with all the previous comments about the video. Not only are his methods extremely effective, but again, his ability to articulate exactly what he means adds tremendously.

48yo/m/140
DL 185#
reg. push ups
6:08

m/35/237

as rx'd 4:32

still need help keeping my legs up straight, and I almost left my dinner on the floor.

27 <- last day at this age :-(/m/206#/6'1"

16:30

as rx'd

first time ever doing hspu's, i can do 90# db's for 3 sets of 10, this was much much much harder!

total time for dead lifts was about 2 1/2 mins...the hspu's killed me :-(

i finally switched over to crossfit about 2 weeks ago...glad i did! it's been a blast and a challenge every single day...well other than rest days :-)

12:18 DL as rx'd / HSPU toe over bar

29/330/5'10.

Still to heavy to do a proper handstand pushup, so I subbed with strict shoulder press at 95pds. I figured that the DLs were about 55% of my max, so I did 55% on SP as well.

time was 22 minutes even and I was ringing wet.

Does anyone else have trouble keeping form on light dead lifts for time? I slowed way down on the second and 3rd set to make sure I wasn't rolling my back, as I caught myself doing that on a couple of the lifts in the first set. Any suggestions on how to get time and form? I want to push the envelope but not hurt myself in the process.

Jonathan

175# DL
Feet up on a ladder for HSPU
17:10

Livestrong!

As RX'D Nose to Floor
9:11

M/27/6'1"/194.3lbs
115# DL
regular push ups
12:14

Hell yeah tbear

28/M/180
as rx'd - 7:33

21 DL (15 @ 185, 6 @ 135) back issue
21 HSPU
15 DL (135)
15 HSPU
9 DL (135)
9 HSPU
1 set each dips/pullups (14)

M/40/6'2"/195

21-15-9 reps of:
205 pound Deadlift
11-8-5 reps of:
Handstand push-ups

7:15

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

7:14(pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

12:18

m/29/5'9"/170

8:44 as rx'd

m/35/237
hspu's were bent knees toes hooked on bar. Deadlifts as rx'd. 3:54

28/m/200#

as rx'd
14:21
First time doing this one with actual HSPU's. I usually do this in 1/2 the time but the HSPU's are in a pike position with feet on GHD.

18 min

BW 70kg
7.26
as Rxed
100kg DL
HSPU

11:54 head to abmat thin end

37 sec slower than last time

wu 5
"Diane"

21-15-9 reps of:
225 pound Deadlift sub 135 add
Handstand push-ups
00:13:00

25/M/6'2"/205

Diane as rx'd (except HSPU 1/2 ROM)

14:52

male 17yo
195 6'1

15-12-9
185lb. deadlift
hspu

9:13--didn't have it today. 225 felt heavy.
9:06 11/1/07
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. m/51/175.

Diane
21/15/9
225# deadlift
handstand push-ups/for time.

No suprise, can't do hspu. Couldn't do 225# dl more that three reps. Went down to 185 but could only knock out 1 set of 15 rep. So, I did the last 2 sets (12-9) at 155#.

dl 155#
sp 95#
15/12/9 for time/9:54 (Are weight belts allowed?)

I cheated on my diet on the rest day. Had 2 slices of pizza and a Pepsi so I rode recumbant bike at mod. speed for 15 min. after Diane.

Right at 14 minutes. Subbed overhead press for HSPU as I was in a gym with no tolerance for CrossFit antics.

Time 6:23

20080111 1730
CFWU 15 x 1 (5 ring dips)
WOD080111: Diane: (21-15-9 for t) DL (100kg), HSPU; HSPUs bar assisted, otherwise as RX'd, t = 9:00

34m/6'4/210

As rx'd 12:10

Jeff In VA 48/70"/195
Stretch
CWU x 1 plus 115# DL x 10
225# DL - 21 (unbroken), 21 HSPU feet on rack @ chest height, nose to deck, unbroken
225# DL - 15 (broken 8/5/2), 15 HSPU feet on rack @ chest height, nose to deck, unbroken
225# DL - 9 (broken 5/4), 9 HSPU feet on rack @ chest height, nose to deck, unbroken
Time – 4:38 last in Nov 4:35

John in NY 48/68"/160
Stretch
CFWU x 1…subbed 135# DL for OHS in the WU
225 # DL: 21 (broken), 21 HSPU feet on rack @ throat height, nose to deck, unbroken
225 # DL: 15 (broken), 15 HSPU feet on rack @ throat height, nose to deck, unbroken
225 # DL: 9 (broken), 9 HSPU feet on rack @ throat height, nose to deck, unbroken
4:08. Last 5:20 in Nov

#424 - Jonathan_in_Louisiana

Best advice I have for maintaining form on the deadlifts (fast or slow) is to pull BACK.

Get your weight on your heels, and imagine you're pulling the bar against bands hooked to a rack in front of you (I've actually physically done this with some of my clients). You should feel like the bar is the only thing keeping you from toppling over backwards.

From there, drive the hips into the bar hard and pull the shoulders back. At a lighter weight (> 75% 1RM) you shouldn't have any problem keeping a flat back.

8:14

had to hook toes onto bar for last 9 reps.

8:04 feet supported at heels

26/m/170

~16:25 as rx'd

9:15 - 26/F/120#
125# DL / head to floor HPU

32/M/180

No W/U.

"Diane" as rx'd:

12:23

Deadlifts were slow. HSPU's were with feet over a barbell in the rack.

25/f/5'2/131#

breakfast: run 46 minutes = 6.05 miles
o the hammies are way tight. today's run felt weird.

cfwu x 3, burgener warmup, dl 135# x 10, 155 x 5

WOD: "Diane"
21-15-9 of
deadlift 185#
hspu (legs straight, heels against wall, from elbows locked to forehead to floor)
time = 7:45

30 seconds slower than last time, but 15# heavier on the deadlifts. i know i can finish faster; in the round of 15 dls one of the guys that works in my big box came over and wuz curious about wut the heck i wuz doin so i had to at least try to explain... so it cost me at least half a minute, but o well. next time: sub 7!

9:19
subbed for 135# deadlift, 75# press. Just learning HSPU's.

M/26/5'7"/135

Sub'd 190 lb deadlifts, time: 9:45.

Last time (11/5/07): 16:06, using 150 lb deads. Huge change in 2 months, although last time I'd only been using this program about 3 weeks.

Gained most of my time on the HSPUs, but I was faster on the deads even with the heavier weight... 190 is almost 150% BW for me.

CROSSFIT WORKS! Thanks Coach.

used incline pushups instead.
9:43

m/30/165/66"

assisted HSPU on a bar - move to wall next time

scaled to 185 - did 135 last time so 50 lb more this round and I felt it.

9:13

43 m 213#

8:18 pr by a lot, hspu with feet on bar on squat rack for balance.

Age 52/255# "DIANE" - subbed 135# trap bar DL and single arm shoulder press with 55# big bar 21/15/9 per side (still recovering from eye surgery) for HSPUs = 11:17 (30 plus seconds better than last "DIANE").

1/11/07 - 11:00 - assisted HSPU
11/4/07 - 12:59 205lb deadlifts, put feet over bar for a bit of assistance on HSPU (forehead to the floor)

total time :21:09.70
thought I would break 20 mins today...next time for sure.

M/33/6'4"/225

17:03
feet supported on bar

M/46/145
CFWU
DL WU's 135x10, 155x5, 183x3

"Diane"
DL scaled to 205 lbs
HSPU against wall. Nose 2" above floor.
DL's broken into 7's, 5's, 3's.
HSPU broken into 3's.
19:47

And Tracey F/43/115 subbed in Fran(k)
she wanted a boy name so changed it to "Frank"
Thrusters at 45lbs
Jumping pullups
4:24

Hey cleverhandz nice work!
Happy Birthday J roCk

29 yom 225#
as rx'd
6:41 new PR

Marcus: 135 lb DL 12:00

Nick: as rx'd 11:19

6:00 flat

135 deadlift (weak back-but getting stronger)
HSPU - legs on bar assist.

30/M/5'10"/182

1st Diane
19:36

DLs weren't hard but HSPUs are definitely my weak area here. I touched my forehead to a stack of four 25# plates (5 3/8") and I was still down to doing singles in the first round. By the end I could barely even do that. I'm going to add them to my warmup.

as r'xd
started 9:26am
finished 9:37am

NB

Tired myself out working outside today...then did a late WOD. Weighed in @ 260# today (probably a little dehydrated...I don't drink enough water when it's cold outside. Didn't expect a PR (though I DL'd 275# last time)...CF is the shiznit!

Pre: 400m jog, CFWUx3, BurgWU...tired already (Avg. HR: 146 for 30 minutes).

Mod.'d "Diane," HSPU done "piked" on barbell @ 4'.

7:27(pr). Average HR: 157. "Done fell out" for a minute.

Post: Stretch!

27/M/180
9:25
DL 21-15-9 205
HSPU 21 10-5-4-2 wall support
DB press 15-9 50 pounders

29/M/165

as rx'd, with HSPU against the wall

11:25

M 36 5'10" 149.5#

No barbells. Using a pair of 35# DB. Subbing workout entirely.

3 RFT (21, 15, 9) of:
Dumbbell deadlifts (2x35# DB)
Weighted pushups (2x15# DB in backpack)
SDHP w/ 53# KB
Burpees

Goal: 30:00 (haven't done this before)
Time: 23:50, HR: 171 avg, 187 max

Now for disco nap, shower, and breakdancing.

Thanks, coach.

M/42/170/70"

12:45

DL 170# (need to get more weight)
HSPU half way down, wall support

First week of CF. First time HSPU, holy crap.

DL as rx'd
HSPU assisted by hooking feet over a bar on a squat rack
Time = 10:46

Last Diane:
DL 185#
HSPU assisted same way, but not as vertical as this time
Time = 7:40

Getting stronger....

Shoulders were toast from yesterday's ill-timed HSPU practice...

"Diane" as RX'd - GMT
7:30ish (TMOE decided not to keep accurate time because my HSPUs were eating up lots of time)
I did 9, 4, 2 true HSPUs against the wall, then elevated 5' pushups, blew through the DLs. I then practiced HSPUs after, about 6 rounds between 3-5 per round, and practiced kipping HSPUs... started to get the hang of it. Next time I'll be ready.

"Diane" subbed 185# DL and 3' elevated pushups - TMOE
7:48

Awesome AWESOME video. Thanks!

38:45 as rx'd

I suck I touched head to floor on every HSPU. That was my goal and have not been able to do it previous. That was a benchmark for me. It just took a long time to do it.

33/m/220
15/12/9 reps
225lbs
altered HSPU
7:12

10 Pull-ups
30 Dips

5 Rounds:
20 Pull-ups
50 Dips
50 Crunches w/ 18lb wt.

SWIM: 1000 yards

31m/73"/222lbs

3rd WOD ever. Thought this one would be the easiest yet as I dig DL. Was wrong - Pukie was knockin at the garage door once or twice. Still had a blast.

Subbed 95 lb shoulder press (no bounce/jump, solid form) for HSPU. Otherwise as Rx'd. Must work on HSPU ASAP.

"Diane":
17:10

57/M/188 Dianne 13:57 HSPUs to 4.5" block Pr by 12 seconds

47/F/125 Michael 28:00 Subed SLDL W/ 35 lb Kettlebell

225 dl sets broken 5 reps and fewer
hspu with feet hooked on smith machine, facing (that's worth maybe 30 lb assist?), vertical enough to work delts not pecs. I still came close to dropping myself on my head.

24:28

25/M/5'9"/162

first time doing diane
as rxed 9:59
DL-13,5,3 5,5,5 3,3,2,1
HSPU-18,3 10,5 9

This really killed my back. HSPU were easy but I had to take to long on deadlifts to rest my back. Elizabeth is gonna suck tommorrow.

45M/255/6'4"

Scaled up weight to 275#
HSPU to 3" box
Time = 10:58
I was almost 2 minutes slower than last time with same scaling. Midnight WOD and 5# heavier may be factors.

m/37/200/6'3"

Diane as rx'd
form could have been better on dl's

16:20

As Rx'd 7:50

13min, subbed military press for hspu

Scaled
15-12-9
225 Broken sets
HSPU

7:26

33/M/185

Diane as Rx'd 22:42

HSPU's against wall, no kips, head touched ground each time. These are hard! Think I would cut my time by 2/3 if I could crank through HSPU's, I'll have to spend more time upside down.

M/28/155lbs

5:25

135 lbs Deadlift
sub'd Handstand pushups for 25lbs db shoulder press

M/21/155lbs

15:20

That one hurt a little. Used 225lb for DL, first two sets were broken.
Subbed steep incline push ups (toes against wall) for hand stand push ups.

I had a buddy help me keep my balance for hand stand push ups earlier. I got my forehead to the floor for two. Still need more work before I can think about doing 45 of those!

M/27/5'11''/198.2 lbs

15:31

Unable to do hspus so I subbed in standing shoulder raise instead. I used 25 lb dumbells and did reps of 30, 20, and 10 instead of 21, 15, and 9.

Unable to do 225 lb deadlift, so I did 185 lbs instead.

as rx'd

1)4.35
2)6.28
3)4.48

Total: 15.52.07m

as usual, HSPU's killed me.

6'/190#

21-19-15 deadlift 225#
hspu (assisted on inversion table)
about 14 minutes

4 mile run 33 min earlier in the day.

1 st day back afte more thn 3 months off

m 39/6'3 225
Diane:
8:30 as rx

30yom, 160#
7:01 as rx'ed.

6:30

deadlift as rx'd, HSPU were not full nose to floor but I am getting closer with each workout.

8'43" as rxed

Jeff @ home
Nose to ground HSPU.
4:05
No PR.

49/M/220

CFWU

225 dl sets broken 5 reps and fewer(should use less weight until I get stronger)

hspu with feet hooked on smith machine

18:00

sub 205lb DL

4:52 - best I've ever done by far

M/28/190/6'0"

As Rx'd
36:37

Kicked my butt!!!!

bwt - 178
as Rx'd: 10:04
first time doing HSPU's so i expect to knock off a minute or so next time this one comes up

M/27/195/6'2"

20 minutes.

First try for this one

F/23/125/5'7"

85# DL
Knees on 20" box for hspu's

8:47 min

46 198

feet over power rack 5.5 feet for hspu
only 205 for deadlift unbroken should have used 225

2:38

First time getting through this one as Rx'd. Didn't have a stopwatch but somewhere in the 20 minute range.

M/43/192
205lbs/Legs on highest rung of power rack/8:45
Next time should use 225, 205 was too easy

F/39/150
110lbs/legs on middle rung/9:15

M/13/135
90lbs/legs on bench/10:15

dianne! Dead lifts at 225 felt good. Did feet elevated hand stand pushups. Working to get one this year!

Diane: 100 kg deadlift and incline pushups. Time 11:45.

32/male/165

as rx'd 12:03

The deads are so much harder because the weights at my gym are shaped like octagons. Who the hell thought that was a good idea?

28yr/male/180lbs

9:47 Rx'd wall assisted forehead to the ground.

26 yo male/185lbs

The Lee, Webb, Sku triffecta triumphs over Diane! Ok, well maybe not as Rx'd, but we made it through. Sub'd Ring pushups for HSPU's due to an old shoulder injury...I know, weak sauce on my part, but i'm hoping to getting it fixed soon. Scores as follows:

Webb: 3:55 (225lb DL)
Lee: 6:20 (135lb DL)
Ivanescu: 5:09 (185lb DL)

The DL's are killer anaerobic work. I was proud of the guys for sticking it out and fighting through "the clown."

Cass--you know I love that ass baby. You rock my world. I've never loved anything more (you, not your...well you get the idea)

m/24/207lb

90kg dead lift

i forgot how heavy it got
16:41

35/f/133

DL 155#
HSPU against wall/ nose to floor
8:33

23/M/194lb
4:29

"Diane"
HSPU over Smith machine, one lower than usual.
DL 165# (can go up)

Watch stopped: something < 10:00

Yikes, 1st time doing dl
w/10 lbs on the bar-10/10/10/7/10
modified hspu piked position on bench-10/10/10/7/3
Didn't time

M/31/198

all DLs unbroken
HSPU against wall
broke [(10,8,3)(5,5,4,1)(5,4)]
Pukie lurking nearby...
7:49

1st time with "Diane" 37m.

m/191/30

8:11

Beat last time of 9:42!

Also, went for a 5 mile run this morning. Feeling Great!

M50/170

13:38

right after 60m race

39/M/173

CFWUx3(pushups for dips)
21,15,19 of
150# DL
PROM HSPU
14:09

The HSPUs really killed me. The DLs were ok, but HSPUs were much harder than I thought they'd be. My ROM was no better than last time, which was disappointing, and though I added 15# to the DLs, I also added 24 seconds to my time. Oh well. Better next time.

Gary 36/m/311 (down from 340)
First time Crossfitting and felt like a rookie.
DL 225lbs 10/6/5 - 15 - 9
HSPU (on box pike pos.) 15/6 - 15 - 9
time 11:40

m/33/175

Been sick, traveling, etc, etc...First workout in a week.

Round 1 205#
Rounds 2,3 185#

mHSPU on Smith machine.

10:16

144lbs/31yoa

Diane as Rx'd

7:00 on the nose

last time was 5:20 and best is low 4's, HOWEVER I am doing HSPUs fully upright with feet on the wall and head going down to one plyo disc about 3-4 inches off the ground. Last time was with two plyo discs under my head and before that was with feet supported on squat bar. So, the HSPUs slowed me on this one, as the DLs were not a problem. the sets were as follows:

DLs: 21, 10-5, 9 (almost back to completely unbroken)
HSPUs: 15-4-2, 9-3-3, 3-2-2-2

24/f/5'6"/147

Deadlifts with 150 lbs, HSPU to 5" target.

Time: 8:59

cfwu
21-15-9 reps of:
135 pound Deadlift
push-ups
1 mile run
21:47

37/m/179

Diane as Rx'd

15:58

HSPU touching head to floor

4:47 with 185#'s

As RX'd (1st time) 16:16. Last PR was 18:51 with 205 deadlift. HSPU were not full ROM (2 folds of mat under head - approx. 2 inch from floor).

30 M 221

12:18. DL as rx'd, HSPU assisted with feet on bar of squat rack.

m/35/82kg

21 15 9

52kg dl
hspu against wall but rom sucks

M/28/190/6'0"

As Rx'd
36:37

Kicked my trash! Broke up the total reps into groups of three reps. Still difficult though. Both exercises are very difficult for me.

8:29 (pr)
still need better ROM on HSPU

M/22/151 cfwux2

HSPUs self supported on squat rack, else as rx'd: 7:04 PR

first time with this since back injury.

11:10, at 135lb dl. deads felt smooth, so did hspus.

First time

9:15

Scaled version 15, 9, 5

115 for first two sets
125 for third

Should be able to do 135 and next time will try 21, 15, 9 (need some gloves!)

Oh, and I forgot...my HSPUs were from my knees on a bench

i only have a 65 lbs barbell at the moment so i increased the reps for the deadlifts to roughly equal the weight of normal reps at 225lbs
63/45/27 deadlifts at 65lbs
21/15/9 HSPUs almost vertical but not quite yet.
11:36 total

08.01.12

DL #225 and ring dips
21,15,9
@ 7:53

4:48

Mod: 185 # DL, 95# SP
16:06

Went to work out with Chris at CrossfitAlpha, where we did Diane, scaled to 185, and I did about half of the HSPUs unassisted, 9.50 or so.

Stopped by Crossfit Memphis on the way home, all of a mile from my house and up and running now, what a grand spot.

Janet did Diane today also, with 45 pounds for deads (first try w this lift) and HSPUs from a plyo box, ~6.42.

Paul

Done on 2008 01 11.

1/12/08 Had a double date today because I missed yesterday's WOD. Diane was the first of the two. I took things very, very slow because I'm watching a sore lower back and still recovering from a cold. First time doing handstand push-ups

Diane 21-15-9
155 pound deadlift BW
Handstand push-ups
26:00

DL 135lbs
HSPU resting feet on smith machine bar (not straight up but bent knees, slanted, so working too much of chest probably)

M/33/174

As rx'd 9:57

Lindsey
15-9-5
DL 40lb
Modified pushups
2:26

Diane as RX'D
11:15
First time doing handstand pushups ever, these things are hard. Some of my reps were a little rough on this. However, I think they'll help me increase my shoulder press above my 130 PR.

as RX'd
9:47

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

5:45
--------------------------------------------------------------------------------------
Compare to 071101

5:16

F 48 64" 167

"Diane"

21-15-9 reps of:
225 pound Deadlift SUB 135 pound
Handstand push-ups SUB Gravitron Dips

27:00

19/m/190

As rx'd, 8:48

Did the HSPU unbroken but the deadlifts were dead slow... Trying not to put my back out, and keep good form. Still happy with my time, first ever diane.

Kelly Moore and OPT, incredible!

Male/5'6"/160/29yo

Scaled to 185lbs.
10:14

mix of real hspu and cheaters.

TIME - 19:00(PR)

2:30 with HSPU nose to the floor.

2:13 last time.

70kg deadlift, elevated pushups = 5:40

Scaled the hell out of the DL on this one because I did jiu-jitsu right before my workout and my grips were so dead I could barely grip the bar. Lesson learned!

13:12
HSPU assisted, 1st 2 sets facing away, nose to pillow
3rd set facing wall
DL as rq'd

4.37

Self spotting HSPUs with one foot over rack.
Time to stop pussing-out with the HSPUs. Next time as Rx'd.

Tom m/45/180 7:17, subbed ring pushups for HSPU.

Chris m/14/105 4 minutes and change. #120 deadlifts, subbed pushups for HSPU.

Nat m/9/60 6 minutes and change. #70 deadlifts (% of bodyweight as Rx'd), and head-to-floor HSPU.

4:23 rx'd

4:54

HSPUs assisted with feet hooked at chin height in the squat rack.

Male, 6'0", 248 lbs

My diet for the last week has been atrocious. 4-5 hours sleep broken by 2+ hours awake in the middle of the night.

This was my first attempt at Diane (lite).

15-12-9
135# DL
Modified HSPU
(knees on bar in squat rack in front of torso at hip height, see final alternative in http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)

4:03

I should have used more weight in the deadlifts and next time I will try a harder HSPU modification.

As Rx'd, first time doing Dianne I think.
Disasterous time, havent done deadlifts in a while.
15:50

J: Disappointing 11:07
All DL unbroken. HSPU nose to floor...just extremely broken
8/5/3/3/1/1
4/3/2/2/2/1/1
2/1/1/1/1/1/1/1

40/m/160
did this the day after the cleans
handstand push ups need help-went to crown of head.
11:17-nice head-ache

m/45/170

substituted 205 for deadlifts and pullups for handstand pushups. Didn't feel comfortable in the gym trying to do handstand pushups :)

185# dls
HSPU on smith
17:44

10:45 (2:35 better than last!)

9:01 (way better than last time)

Scaled
D/L - 185 x 21(rough form), scaled down to: 165 x 15, 165 x 9
HSPUs leg assisted

Jennie: 26 F 160# 5'9"
"Dianne"
135# DL & Pike Push-Ups
Time= 6:43

30-25-20-15-10
50kg DL
press-ups
KTE

DONE JAN 13-COMBINED WITH DIANE FROM JAN 11

bw-200

DIANE
5:15 total- New PR by 1:06

PULLUPS
11 rounds- then my pullups bar broke- 13 rounds + 13 pullups is PR

MC

DL 225#
HSPU (from pike position)
12:48

10:00, 185lbs

27/m/6'0"/180

as rx'ed

6:09

rock out!!!

As Rx'd

9:09 (two minutes slower than last time)

27/m/6'0"/180

as rx'ed

6:09

rock out...

m/42/6'/??

Wreath day. Took off because I'm too sore.

as rxd

this is supposed to be friday exercise, but I am getting to it Sunday. Endymion Coronation Ball weekend...eating, drinking, etc...but no exercise!

21-15-9 reps 225 deadlifts and handstand pushups

8.30

last time on 11/01/07 it took 9.31

40/m/195

scaled according to pack wkout
21-15-9
185 lb deadlift
hspu's scaled on squat rack

7:42

about 10 mins. I don't do HSPU's. Flat bench seated presses (45# each db)

Plowed through the 225# DL with no problem. Pressing slowed me down...

No offense, but why HSPU? Hardly anyone can do one properly or with full range of motion. No offence to Steve Liberati, he's a great athelete, but even he can barely get his head an inch or 2 off the ground... I find seated db press a lot more effective for the shoulders and overall intensity of Diane. Just my opinion.

did this one yesterday... killer!

15:05 ... ugh.

oh yeah... no HSPUs... inclines... ft. about 3.5' off the ground.

15:41

185lb DL
HSPUs broken

CFWUx3
5x45, 5x135, 1x225 DL warmup
6:38

17:14 as rx'd
tried to break both DL's and HSPU's into thirds with about a 5s rest int(7-7-7; 5-5-5; 3-3-3). Didn't work. This was very taxing, and I had to take a little longer breaks towards the end and sets were broken down even further. I want this one again soon; it was good.

WOD - 4:41 as RX'd. Previous was around 6:30, so I'm happy. Did DL's 21,10/5,9, and HSPUs 7/7/7,5/5/5,5/2/1/1. Muscular endurance in HSPU's continues to be the limiting factor by far. I was not anywhere close to winded at the end.

3 rounds for practice
15 ohs 85 lbs.
10 ring pullups
15 gh situps
7 hspus
15 gh b.e.
10 box jumps 30 inches

Swimming
underwater swimming and backstroke to warm up. Did 25 yards underwater pretty easily for first time.
2 X 200 free on 3:15
2:30 rest
2 X 200 breast on 3:40. Did the first one in 3:16, second in 3:20
2:00 rest
200 free in 3:11
Water running to cool down.

Also, I did the HSPU's only to the top of the head, not to the forehead.

47/F/125 'Dianne' 15:38 DL @ 135 Incline pushups, feet on washer

13:28

12:22, first time as RX'd

10:30 on 070917 at 80Kg

m/28/160
as rxd 6:19

25/m/155

As rx'd

19:41

That took much longer than expected. Just lost it during the handstand pushups. I really have to work on that time.

It took me 9 mins.

CFWUx2
as rx'd
7:10
ran two miles
went home and did three rounds of KTEx6 on my new rings.
The rings are no joke. Everyone makes them look easy in the video but they are tough and I now know how much work I have to do. Tough.

17:17

Deadlift set 1-225 lbs.x 21 (about died)
set 2-135 x 15
set 3-135 x 9

pushups (feet on bench bar) \ body at 45 degrees (feet high)---as rx'd

Shared 185lb Deadlift bar for the 3 of us...

Taylor: 11:05
Jan-Michael: 11:26
AL: 10:06

M/56/202/70"

Diane

DL as rx'd
HSPU on smith machine shoulder height nose to floor.

7:10

M/21/145/64"

Did not get to do last week. Did today 14 January in place of rest day.

Used 135 lbs. for deadlift.

Time: 7:10

late post but hey, I just got done!!
47/m/200

15:31

195LB DL

HSPU against wall

8:40

225 DL
Had to sub HSPU w/ reg. push ups b/c my 18 mo. old son kept hitting me and laughing when I did the others. He adds to the fun!

8:42

This is a good one...subbed high incline push ups.

about 5 minutes

rest day made up two Diane and Elizabeth posted Lizzy on that day
hspu with feet on bar shoulder high
Diane 2/3 not 100% healthy yet
3m20s

Power Output
191.3 watts
0.26 horsepower
141.1 ft-lbs/sec

Happy with both results and starting to feel normal again

First time ever as rx'd

11:23

I'm pumped.

M/22/215

As RxD 9:26

Last time DL with 185 and 10:20 after straining my back on a previous Diane at 225.
This time DL with 185 and 9:45. Time to move back to 225.
At Ballast Pt after work. Spent the cool down selling my new Dragon Boat teammates on CrossFit.
34m/170

Olivia:
subbed 115lb for DL
Handstand push-ups (Subbed 50lb bar and did shoulder press – cheated a litte, sometimes did push press)

12.38

DL with 185#
Subbed push ups with feet on Smith machine at 70 degree angle

Time: 18:22

27/m/202

*********************************** 01/14

14:04

Sub'd 60lb dumbells for hspu

17:10 Beat last time of 18:56. Hand stand pushups killed me, had a ton of broken blood vessels around my eyes, forehead and on shoulders, didn't look healthy.

155 lb dl
hspu w/ feet on smith machine bar

9:49

37/f/145

DONE JAN 14

bw-199

wu
squats, goodmornings, overhead squats, hang power cleans, ringdips

wod-modified Diane-14:35 total

Did 1st 10 cleans @ 135# and the rest @ 115#
Did ringdips with slight push off tiptoes for help.

14:35 last time back in June with 95# cleans and full ringdips...so cleans were faster, but dips were slower this time.

MC

15:36
Subbed 50lb dumbells for HSPUs

35/M/180
CFWU
WOD as Rx'd
11:20

"Diane"
BW: 181
21-15-9 reps of:
225 pound Deadlift (subbed 205#; broken 12-9, 9-6, 5-4)
Handstand push-ups (subbed 45#DBs)

Because of gym closing had to sub 40# midway thru round of 15 then 30# for round of 9.

Time: 20:35

21-15-9
185lb. DL
Pike Push-ups (with parallettes and feet on 18" bench)

8:27

17:48 I think
with 155 deadlift
not full head to gorund handstand oushups

22/M/67kg

Diane as rx'ed
5:00

PR by 3:37

m/37/185

BrandX scaled;
Pack:
21-15-9
185 pound Deadlift
Handstand push-ups

Time: 10:49

8:47

still trying to regain pulling power.

wtd. jandas - 30# 3x10

15:35

subbed the HSPU with 2:1 of HSPU with feet on smith machine.

RX'd
10:15

Rope jumping + CFWU x2

Time as rex'd

5.24 2 minutes faster then last time..new PR :D

but HSPU went bad :(

185 DL
Assisted HSPU

10:29

Hammies are sore today!

33 yom/195#/5'11"
CFWUx3
WOD w/ assisted HSPU: 6:22

25/M/180 Mississippi CrossFit

8:41

6:25

deads: 205
HSPU: feet over bar

30:30

9:01

BW - 143# & Box (handstand) pushups

I substtituted ring dips since the place I work out did not want me to do HSPU's on the wall.

11:27. All deadlift sets were broken.

m/41/167

playing catch-up, as usual it seems...BW 130, cfwux1, bear w/ bar, TGUx10 w/ 25, db snatches x10 w/25

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

11:42PR by a minute, felt horrible the whole time...but it still ended up faster. Go figure. Next time I will begin upping the weight again.

26 yom 6'2" 155#

CFWU x 2

135# dl warmup x 10
65# sp warmup x 10

21-15-9
205# dl
85# knees locked full rom sp

16:25

Age 36
BW 185

CFWU 2x15

9:30

Waaaaaaaaaay off PR of 6:45 - no clue what happened.

24/m/155 (5'8")

as Rx'd: 9:39

About a couple minutes slower, but finally as Rx'd this time. Last time was 185 I think. Slower on DL's than HSPU's.

"Diane"
as rx'd
1rst time with full ROM, nose to floor on HSPU

time = 17:21

1st round as Rx'd

2nd & 3rd round 185 lb DL

19:40

It's a start.

CFWUx3
10:05, as rx'd

dl 145lbs

5:25

8:59

31/m/6'2"/209

Did this on 1/14. Hooked heels on bar at 5' for HSPUs.

All sets broken - 10:41.

m/31/190

around 10 mins

Used 135.

subbed 80kg for DL:

10.01 (over 2 mins slower than last time!)

Sick, so sub'd

12-10-11 225# DL
and 7-7-7 HSPU

14:28

9/15/08
Heavy "Diane"
15,11,7 reps

Christopher (13)
Todd (38)

Deadlift 95#/255#
HSPU Feet Elevated/ 5" Blocks

Doh, Busted through the deads easily but the HSPU's dropped to singles after the first set of 4 the first round and 3 the 2nd round. Ouch. Those need some work and are much harder on the blocks.

scaled:
DL 155
DB military press for HSPU, 35x21, 40x15, 40x9

10:30

increase deadlift weight to 185 next time, increase DB to 45lbs

Took an accidental day off when the gym closed earlier than I could get off work.

205lb dl
40lb db press
20:15

(done 1/14/08)
15:14...158/176
DL's: 21x135,15x155,9x175
HSPU's: 15,9,3
First WOD in several weeks, maybe longer. Went light on the DL's and the HSPU's just weren't there. Still dealing with some chest congestion too. Felt good to get back on track though.

37m 185
as rx'd (first time)
13 minutes (faster than last time, and was scaled too!)
my HSPUs were pretty sad tho.

34/m/180/5'9

8:25

Only 185 deadlift - 21, 10+5, 9. At least 205 next time. Keep shoulder blades over bar. Makes it much easier/better feeling.

HSPU - D held feet. 9+8+4, 8+7, 5+4.
Watch more handstand videos. Keep pressure on finger tips. Try to keep feet together.

130 deadlift - 21, 15, 9 (machine)

30# dumbbells dead lifts
20# shoulder press

21-15-9

Moving workouts over and a few days behind...

135lb deadlift
hspu as rx'ed

7:00

2:58

All unbroken, but a couple rest/pauses in the trap bar deadlifts.

Haven't done Diane in a while so pretty pleased with the result...a little off PR but pretty good.

Followed up with 12 - 95# thrusters (long time since those too) then 4 x 315# trap bar deadlifts, 95# OHS x 5 and 5 x 315 DLs again.

45/f/143

1/2 week, so did 1/2 Diane. 11-8-5; 95# DL, HSPU wall assist (1/4 range of motion is all I can manage so far.)

Oh, right, the time: 5:23

28/m/135

1st time trying Diane. used 135# for DLs

14:24

10:27
185#

38/M/191--Syracuse NY

As Rx'd: 3:36 (1st sub-4 minute ever...wow... burned through 1st set..nice!)

cfwux2

185#dl
toe assist hspu

6:35 (close to pr)

4:52 as rxd

Age 35
BW 149#

As rx'd:

7:30

35/m/6'/205

8:03

All HSPUs with toe assist on bar.

mae-sub'd press for hspu, 35lb.; dl the bar for all reps

zac-sub'd press 95,75,75. dl did 205 for all reps.

mae-sub'd press for hspu, 35lb.; dl the bar for all reps. 5:00 min

zac-sub'd press 95,75,75. dl did 205 for all reps.
14:51

DL 205#
Assisted HSPU using Smith machine squat rack bar

9:14

hspu w/cage toe assist
DL 115# 17:00

cfwu x 2

17:39

hspu w feet in rings - a little over 5 feet high

071101

HSPU against a wall facing towards the wall

10:22

080111

Push-ups with feel elevated on a Swiss ball

11:20

Did on 1/23.
1/3 cfwu
About 8 mins. What a bummer. Headed for a pr and noticed after set of 21 DL's and 14 hspu that (a) haven't started my watch. The, trying to get back to DLs and (b) some clown has now invaded my space. Then had to finish last 9 DL's on a hack squat bar that was laying around with 245 on it. Time on watch at end was 6:34 (plus what I didn't initially log). I hate working out in someone else's place.

43/m/165

9:05

PR! what a difference a day makes, maybe yesterday was just a bad day.

20:12
only did 15 / 9 with 185lbs.
good form on all

34m 180

did this one in about 20 minutes, full weight, skipped the last HSPU, ran the dog about 1.5 miles instead.

34 f

completed, 27 minutes, 50#, regular push ups

Had feet on top bar of squat rack
Forgot to time it, but it was between 15-20 min.

51/M/150
110107 did 155 on DL... didn't look until after I did Dianne today.

135 DL
20 lb. overhead press
Not as broken as last time but with lighter weight.
9:57

26 yom 6'2" 155#

Pre: CFWUx3
10x 135# DL x 2

WOD: as rx'd with 205#

20:58

Post: 10x 135# DL

First Diane.

10:36
Mod HSPU, feet on 5 ft bar.

Two Questions:
1) Bloody Shins: Badge of honor or proof of bad form?
2) Mod HSPU are too easy but I can't do a real HSPU. What is inbetween?

m/28/158

DL 170#

pushups off 30" box, still need to work on my handstand pushup, and the deadlift.

Last - 9:54

This time - 9:34

time 10:19

Break down of sets
DL: 9-5-4-3
HSPU: 3-10-5-5
DL: 8-4-3
HSPU: 10-5-2
DL: 7-2
HSPU: 9