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 deadlif