AWESOME!

Dave beat me to it.. Psyched. Took an extra rest day this week. Now, I'm antsy to get back at it.

Deadlifts-exactly what I need. Can't wait!

No way! 21-15-9 HSPU! Don't know how I'll get through this one.

Oh...my...god...

Good god! Nuff Said!

I totally called this one.

How can you NOT comment on Nicole?? (hope your not too offended Mark)

great teacher, athlete, person
my diet is horrendous but after listening to her- she makes me want to try harder...I will

just finished filth 50
rx'd except for:

15 lb wall ball/ made it with sand in basket ball
25 lb dumbell /all i had
23 in stool box jumps... hey,it worked
29:12

That must be some bug
Bite your head off, man

It's only 45 DL's and 45 HSPU's

Way to go, Z!

Guess the 60 HSPU's I did for Mary yesterday were not enough! Lets go!

Good! I need to work on my deadlifts, and handstand push-ups. Although, I might have to use straps for some of the deadlifts. I am going to try to do without but it isnt going to be easy.

Watti- you will love this one..Yeah let's go 6th hour crew!

DL's cool. HSPU's not so cool.

Deadlift and shoulder presses it is!

Hmmmm I love this workout, but I must protect my bum shoulder.

made up work out for the station the other day: we called it the crazy Irishman
150 wall balls
150 1 pood kettle ball
150 sit ups
150 back extensions
150 double unders
took 37 minutes to complete

Pierre,
Bummer about your shoulder. Shoulder presses don't bother it but HSPU do? Just curious.

Hot diggity! DL's! Still can't do a HSPU, one day...one day...

is it bad i just made the "Harder, Better, Faster, Stronger" mashup my ringtone? LMAO!

MMMMMM...HSPU! That's good I need to work on those.

S/F

Coach...please no more deadlifts. My back can't take it. I'm still recovering from Linda.

HaHaHaHa More deadlifts .....HaHaHaHa.....the pain.....HaHaHaHaHaHa....

My rest day consisted of 8 hours of Brazilian JJ. Now i have a torn ligament in my finger and a broken toe.

Ill be out for a few weeks. Good bye progress.

new to crossfit and already hooked. Cindy was tough yesterday. ripped a callous off my hand, felt like a right of passage. can someone tell me, for Diane do we rest between deads and handstands, or superset and rest between 21,15,9 or just power straight through? thanks.

sweeeet! my legs are going to hurt

Ouch....I hate Diane. Well, my arms sure hate her.

Curses!
I just CAN'T do this. My back can't take it. I did KB swings and Med ball cleans tonight and it cramped up and felt like it did right after Linda.
I promised myself and Mike if Diane came up I would spare myself. I hate missing workouts.

I'll work on Muscle ups, pull-ups and dips tomorrow. Then watch that stuff come up tomorrow. hahah

Oh, me achin' back. Are Linda and Diane evil twin sisters?

This will be a good one...

In8girl and RynoGSX...you're in trouble with those HSPU! Good luck! :)

Gnat

cant do hspu that well whats the best alternate or variation, or should i just do what i can

i dont know what a superset is, but you power right thru it as fast as you can. break it up in sets if you cant do 21, or or 9 in a row, but go as fast as you can.

Nicole is excellent.

That's a cool picture of Zach. Are those big stones used in strong man competitions? Where did he get that thing?

#24
it is the best training very competitive ,very fun ,very ect... rest only as needed you will be putting
up sub 3min fran's sub 5min diane's work hard, eat clean

I listened to Nicole's video while eating my 4th piece of pizza. My teeter toter is bottomed out on the insulin side right now and I have to go to bed. By the way, I thought my teeter toter was on the outside :>)

Have Fun, Train Hard,

Billy

Allison,

Yep, that's an Atlas stone. Most people use molds (Slater's Hardware) to make them out of concrete because that's the cheapest way to get them.

Zach,

Get those feet together, re-wrap and pop the hips brother! That's a damn good lift with no tacky!

as rx'd

7:00

I don't have the money to eat super but I eat alright. I will never cut out carbs...never

Hmmm. OK.

21 reps of deads with 225 lbs. I can do that in . . .oh . . . .21 sets.

Are Zach's eyes always that red, or is it just something that happens on lifts like this?

Yeah Freddy its more tortion and load that gives it a hard time.I never recommend diagnosing ones self but...

I can use a moderately loaded bar. Something roughly 15lbs under bw. Push-ups don't bother it too much. High rep pull-ups start to hurt around the 30 mark.

Its taken me nearly a year to get back here. I've been slowly but surely rehabing myself.

Oh and living well under the poverty line didn't help either.

It probably needs surgery too. I'm a big fan of knives just not getting cut.

HSPU's for some reason hurt quite a bit after a couple of reps. I wager it has to do with 1.load 2.the elbow & shoulder being trapped through its range of motion as the hand position is fixed.

I will get X rays once I get a new job since I've basically got 100% function in it, and it plays nice as long as I keep within its arcs of fire.

I think Tony probably has it tearing on video. Its all good! I barely have time to train these days anyways with work and the gym. Once a week maybe.

You know what they say. If you can't do teach, if you can't teach work for the government.

If you don't make any money at either one, try both :)

Did a modified one of these tonight...185 lbs deadlift and 65 lbs overhead squat...back and shoulders are a wee tight..

forgot to mention PB by 6:56. always good when you can do the same work in half the time. it must be working......can't believe it took me nearly 14 mins last time

Nice pic Z! Underground strongman training at its finest.

#34 Billy
Too Funny.
Nothing like being mid-sleeve ...er I mean mid bite of Girl Scout cookies & listening to a lecture about nutrition to almost, almost make you want to spit them out.

I've been zoning for 2 weeks. Lost 6lbs I cant say I feel all that different except I want chocolate milk all the time. :-)

ANYBODY what should i sub HSPU with?

shoulder press of sorts ^^
you trying em against a wall or freestanding?

anybody know how heavy that ball the guy is holding is?

yes according to the caption it is 260lbs

wont do this one for another two days. trying to catch up.

Did linda, but only 10,9,8 and 7 rep rnds due to time constraint.

Nicole C,
Great lecture on the nutrition teater-totter! After our dinner talk at the Charlotte Cert, I felt bad about my critical comments on better nutritional information. But now you exceeded expectations. This CF Journal lecture is exactly on message will make an impact on many folksI am inspired and I will stay 'in the zone' during my deployment next month. Great job, and thanks again for the inspiration. Paul

Did Cindy tonight - got 7 rounds. last time was seven rounds, but 5 of them were with jumping PUs. Tonight, all PUs were kipping (or in my case, kicking. My pullups stink!) At least there was some improvement. Not sure the back is up for DLs, but we'll get after it.

ricky campos...

Do Not Use Straps...you know better, I know you do. Go without for that old b*%ch you saved the other night at Chevy's (free drinks homey).

Thanks Nicole,

"Half measures avail us nothing,"

finally getting my nutrition more dialed in.

Help!

I have pulled or strained an ab muscle, probably while doing kipping pullups on one of the CF WODs with a lot of PUs. Now, doing even one PU (kipping or strict) is like getting stabbed in the gut. I never realized how one uses ab muscles to do PUs, until this pain started.

I plan to sub lat pulldowns for a while, until it stops hurting, and slowly add a few PUs after that time. Does anyone have any other suggestions for a decent sub for PUs?

'Diane' as Rx'd
Goal: 7:00
Actual: 9:43
Bloody Scraped Shins: 1

Rory
27/M/190
Camp Hero

Nicole, Very good and motivational video. My wife and I loved it!

Z Double E....Very Strong Lift! That's a great picture.

I'm not sure, but I think with some practice, I could lift the Red One in the background.

Nicole is so beautiful, I never heard a word she said after she took off her jacket.

AWESOME! I will do this monday. Have a track meet on sunday and this would wreck my performance. Good luck everyone!

34/M/170
"Diane"
5:59

44/M/154#

8:07
185# for deadlifts

225 DL
toes on bar HSPU

10:30

Just started doing cross fit this week. Loving every second of it. I get to work at 9am and can't even wait until 5pm to get out there and do these work outs.

28/m/185 lbs
"Diane" as rx'd with hspu's 3/4 range of motion, haven't gotten my nose to the floor yet.

10:14

Truly lousy performance today of 13:42 which is a full four minutes off my PR.

Tariq

Finally found a giant tire to flip. This beast must weight about 300 pounds. I'll post pics of it in my gym shortly. Now I'm just waiting for the snow to melt so I can actually have some gripsion when I work out with this badboy!

"Nearly Righteous Dead Stop Diane" - 8:12. I've been stuck around the 4:30 mark for a couple years using 225# touch and go deadlifts/nose to carpet HSPUs. My goals have changed. I want to use clean deadlift technique and increased HSPU ROM to achieve a Diane score.

185# dead stop trap bar deadlifts - No bouncing or touch and go reps. All reps started from a complete stop from the floor. Hams and butt felt these much more than bouncing reps. More challenging then bouncing the weight, but still relatively easy. Weight can be increased in the future.

HSPUs done off 8" blocks created hands to earlobes depth with top of head touching floor and full elbow extension. "Nearly Righteous" - truly righteous would have been hands to shoulders depth but I'm not strong enough in that ROM to treat it as metcon. I was able to get 5-7 consecutive reps each round before the breaks started. These HSPUs really killed my time.

I did this as a baseline for future increased difficulty Dianes. It really exposed my weakness - increased ROM HSPUs.

33/M/195

as rx'd

7:25

great, all the soccer moms will be checkin my hspu's to see if anything will be showin.

M/31/5'7/177
Diane as rx'd
7:11
Not my best time, but the first diane when my HSPU were up to standard. HSPU back to wall, full ROM, head to ground. Try to get all my DLs unbroken, times will go down.

25/m/155

as rx'd:

14:34

Awful time. Just had a hard time with this one. Disappointed with my time though.

Just a chat..

I was amazed, last weekend I had to move my old TV, I sold it to my sisters boyfriend.

He works at the airline, tossing your luggage around, and well me, I can D/L 375, squat 325.

The TV was 216lbs.

I thought I was going to die, we had to carry it down some stairs and out to my Honda Element.

I've still got bruises all over my legs from resting the fricken thing on it as it started to slip.

The key to my blabbering?

GRIP IS EVERYTHING!

There was nowhere to REALLY grab the TV, with it's rounded edges, it startest to slide. I'm pretty sure that if we managed to have a decent grip on it, we wouldn't have had near as much trouble. It was only 216lbs afterall. :)

Anyhow..

Have a good weekend.

http://www.angrydalty.com/crossfit.htm

M/40/5'11"/185

18:20

(225#; modified HSPU, feet on stump)

F/37/5'6"/140

16:26

(125#; modified HSPU, feet on stump)

Great relaxing workout today. I was all nice and rested from yesterday and, except for the hands still being completely tore open, ready for another three day sprint of CF goodies. What a great day!

As Rx'd:
Scotty: 6:25
MattyB: 5:53

SWEET

Diane kicked my butt. Deadlifts were fantastic, I love those. I can't do handstand push-ups though. I'm thinking it might be technique, or that I'm just to weak for my body weight. Either way it's now a goal of mine to learn, execute, and become proficient. CrossFit is King.

12.08
deadlift=75#
Had to do HSPU with legs on a tall box

'Diane' (using heavy bag for dead lifts and the wall with HSPUs): 9:03

36/M/190

wuuuuuus up CFers!?!?

That stone was in front of my gym door one day...a friend dropped it off as a birthday gift! I said og sh*t, can't I get a lighter one to practice with!?! Guess 260 IS the lighter one!!

Why am I a strength addict?

Here' my confession:

I watched The Incredible Hulk religously as a kid (some 25 years ago!!) and watched that insane cartoon, He Man - all the time!!

LOVE the funny posts!

--Z--

M/36/5'8"/210#

"Diane" (first try at her)
225# DL
Feet on bar HSPU's (Balance sucks)

10:20

Comment #56...agree 100%.

27/6'8"/210

6:41 as rx'd

I just started working with Zach. He's the real deal.

36/M/202

Diane

As Rx'd

12:02

26:20
1/2 ROM on the HSPUs.

First time all the way thru "Diane".
DL no prob, had to go to Shoulder Presses on previous two attempts after about 10 HSPUs.

First Post!

135# DLs...7:00 flat

m/39/5'6"/150

diane:

6:56

dl as rx'd
hspu on smith machine rack

41/m/6'1.5"/172

Diane as Rx'd. HSPU with head reaching within ~4 inches of floor. DL with plates touching floor after each rep; split into various mini sets.

Preceded by CFWU X 3 and DLs at 85, 135, 185, adn 205 pounds.

13:20

Just wanted to add a thank you for the video. I could listen to Nicole all day long!

First time doing this as required. Being only 70kg the deadlift is hard, very hard. But the HSPU are greatly improved and the strongest part of the circuit. 17'54"

I'm so impressed with all you times and not really proud of my own, but here it is:
18:58

busted my balls

47/m/180

Diane as rx'd

17:06 (5 min. PR, nine hours after Cindy)

Age=27
BW=185

Punked out today on Diane. Did heavy deadlifts on WED with the boys and feeling it today.
Instead I did "Tabata This"
Squats - 20
Pull-ups - 9
Push-ups - 14
GHD sit-ups - 10
Rows - 7

Total = 60 (PR)

TGIF,
Steve

Good stuff Zach! See that bro. I was hoping to get up with you before you hit it big. Too late ha.

But looking forward to coming up in the summer when things settle down for you.

Steve

Are deadlifts with dumbells close to deadlifts with an olympic bar? How would the weight scale up or down? The hotel I'm staying in doesn't have a bar.

37/m/246

modified hspu on bar

7:37

bw 170

hspu assisted

3:58

+ 22 lb weight vest

Amy 37/63"/123

Diane, scaled
21-15-9
DL 135#
HSPU against wall with 2" pad
6:14, compare to 1/11/08 of 7:08
YIKES! Pukie was tapping my shoulder at the end of the 2nd set of HSPU, but went away. Then I got a little dizzy at the end.

Neil 40/71"/178

Diane scaled
21-15-9
DL 155#
HSPU - feet on waist high platform, head to floor
7:21

5:37

used 155# dl, use 185 next time

11:40 - many broken sets because of left middle finger callus

Gnat

you couldnt be more right. I am still recovering from MARY. Should be a fun workout today looking forward to more broken blood vessels.

m: 34/5'7/72kg

Diane

as rx'd

10min 2 sec

M/33/157#/5'6"
"Diane"
6:34 as rx'd

M/32/203
Diane

6:07 PR!

7:07 old PR.

Hit me up on myspace.com

Diane, as rx'd

9:50 , though last few hspu were weak

PR

36/m/230#
Diane, as rx'd
11:06
Back still lil' tired from 345# linda.
hspu tough.
PR

29yo/M/158#/68.5"

as Rx 7:42

Kelly Moore #64: simply impressive. Must read for my crew at DCF.

"When times start to flatten, fix form."

Knowing your capabilities at Diane, I wouldn't have thought you had room for improvement. I guess you can call it "enhancement."

I'm copying your post on our blog. Looking forward to this wod today. My HSPU's are nose to about 4" off the floor - but getting better.

Thanks.

MAWL

AW - still has flu

ML/216
17:10 - HSPU took majority of time with all the broken sets!

As Rx'd w/strict hspu 9:30

$$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$

Put feet up on Smith machine for hspu
135# on deadlift, back still recovering from Linda

9:15

$$$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$

I just did this and it sucked a lot:

max rounds in 20 min:

250m row (C2 level 10)
10 x 2 pood KB Swing
25m Bear Crawl

Any thoughts?

5:21 (pr)

balanced on rack for hspu's

#105

Sounds like a killer lower back workout.

I may actually do that because my lower back seems 2 be my weakest point as of right now.

So i say great routine! Thx for the comment

I just bought "Mastering the Zone" used from Amazon.com for $0.01. Including tax and shipping it came to $4.00.

I thought I should give the zone a try after watching the nutrition video with Nicole. I was on my 4th piece of pizza by the end of the video.

Have Fun, Train Hard,

Billy

M/45/175

As Rx'd
23 min ( guess I suck at this one!)

Still getting used to the HSPU and 225 wears me out. Can't wait to try this one again.

Mark
185 DL
HSPU head touched on each one.
13:09 PR by 4:35

The blisters on my hands (from Mary) will love this one!!!

M/38/6'1"/220. 10:33.

M/34/71"/180

6:24

185 DL - Progression in weight (I am still a bit new to DLs)

Feet on bar push-up (My eyes want to burst from my skull when doing HSPU - I choose sight)

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (SUB'd feet-up-incline-ring-pushups)

7:53

as rx'd: 8:05

9:22, not my best ever but my best effort today.
Was inspired to try Eva/Miller's kipping HSPU technique and I was able to have a very good ROM.
Finished off with BW Strength work -- 30 Ring Push ups (straight), 30 ring false grip pull ups (broken - 10, 10, 6 4), 30 ring dips (15, 10, 5) and 50 GHD situps (straight).
I AM GOING SKIING TOMORROW!!!!!! I will be going from Georgia to CO mtns, so I may have to see if I can beat my Mary score from the other day (Rob you inspired me!).

m/6'/200

8:38

HSPU could have been a little deeper...but pretty damn close to the floor. Feet against the wall.

M/27/175

Diane 185#DL & wall supported HSPU nose to floor
7:11

Anyone have an idea why I wouldnt have gotten my March CFJ....
I want my... I want my C-F-J....

no HSPU; sub'd PP 155 lbs (approx. 70% body weight)--I figured it's better to actually do some work than to stand on my head for various time intervals
15:00
justin 33/m/215

34/m/164#

As Rx'd
5:10

M/22/6'1"/185

Diane as RX'd: 4:13
Nose to floor on HSPU's

Should've read Kelly's post before I started. I hope to meet her one day because she sounds tough as nails.

Next time I'm going to try this with Parallettes and maybe the DL's with KB's (I have to find ones that are heavy enough first)

i love the video and listening to nicole talk about nutrition is what keeps me on the zone, unfortunately i don't think the zone works for me. i keep gaining weight, and i am not getting leaner, and not really hitting any PR's. I feel like i am in the 'failure to thrive' category. augh so frustrating. will try to get to diane later today.

M/184/52
One of my favorite workouts
As rxd = 4:47

Ouch, been a while since this one

27.m.167.5'8
as Rx'd with some other fun added in
21-15-9
225#DL, HSPU, Burpees, PU
13:27

Is it normal to break blood vessels in your head and around your eyes when doing HSPU? Most people I know think I'm an idiot for training this way. Four weeks in and couldn't be happier. I haven't been this happy with my training since I was in the Marines. Thanks Crossfit!!!!

YEAH! Whine less, work out more ;)

M/20/113

Diane
10 mins
45lb push press 50x3

male 46years 6'4"/240lbs =4:50
full range of motion HSPU's, but feet suspended from barbell at 6' height, deadlifts as rx'd

I'm moving to Lusaka for 3 years. Anyone out there crossfitting in Zambia? I'm tying to plan what equipment to ship. I'll have a pull-up bar made, ship my C2 and some KB's from MuscleDriver
and maybe even toss up a climbing rope. Anyone there?

135# dl
Elevated push-ups
9.21

WU 135# DL x 10
185# DL x 10
65# SP x 10 (3)
WOD
225# DL
HSPU assisted
8:23
partitioned DL

As Rx'd

20 minutes

Way off my PR...19:54. I could't rep out HSPUs today to save my life. Deadlifts we broken buy not much rest...HSPUs (back against wall) = lots of rest.
I'm in a delima the next time this comes up, do I put my feet on a bar for more assistance or do I still do many broken sets with less assistance?

6:58
as Rxed

Straight Out the Gate

Camp Fallujah

24/m/6'2/200

CFWU x 3

3:36
*Elevated HSPUs*

M/19/188/5'6"
Not as Rx'd

225# deadlifts
Handstand pushups performed with one foot on barbell in squat rack
Time: 4:50

135# DL (11/10-15-9)
45/60/70# Push-Press (21-15-9)
35/30# db curls / 45# barbell 21s
Not going for time...

36/m/210

DL as rx'd

difficulties with HSPU
14-15-9

12:21

M/185

6:46 as rx'd

45/M/6/180

SURFING WAS GREAT! GOT BACK LAST NIGHT.

DID THE FILTHY FIFTY TODAY!

USED A 70 POUND KETTLE BELL AND DID 200 SINGLE UNDERS. ALL ELSE AS RX'D.

TIME: 24:13 THE HEAVY 70 POUND SWINGS WERE HARD
AND SLOWER BUT WORTH IT IN THE END.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I wish I could do that but I'm working Starting Strength for now :(

25/m/5'8"/157

i am not a huge fan of doing alot of weight on deadlifts,scared i am going to jack myself up. But today i felt pretty good with my form, probably go up in weight next time. I did

21-15-9
95lbs dead lift
HSPU

the hspu's were really tough today for some reason.

Brian, Jared, Jeremy where you guys at? Lets see it.

oh yeah

7:30

40y/o M
75" 204#

7 hours of sleep, then 3 block snack. Powered up with 40g of peanuts 20min prior.

CFWUx2 + double unders

Diane (subbed feet elevated to 6' for HSPU)

3:46

(huge improvement since last time...go peanuts!)

aw meatballz! i knew somethin with deadlifts wuz comin. my torn up shins just won't take this today. really need these gashes to heal up by Sunday so unless i can find some shin guards or somethin similar i'll be doin a different WOD.

26yo/F/156#/5'8

Diane and Rx'd
20:15

Power through? Yeah right. 225#DL were the death of me. I have the hands and shins to show for it, though. Getting this off the ground was so hard each time, I can't say I had the chance to get out of breath.

13:12 as Rxd
Back is able to handle this again finally!
Don't let you back round folks...

26/m/198/6'4"

225# DL
HSPU with feet suspended on bar at about 6'

16:21
First 21 Deadlifts sucked my time, but it was my first "Diane" so I definitely have room to improve.

In the video when she draws the pyramid, what does METCON stand for?

nevermind answered my own question:

http://board.crossfit.com/showthread.php?t=3854&page=1

19/m/175/5'10"

15:07 as rx'd

27/m/5'10"/153

8:55 (scaled)

185 lb DL
HSPU against wall with head touching 2 bumper plates

PR by 50 s despite a 10-lb increase on the DLs. HSPUs a little sloppier than last time. No bounce on DLs, which makes them more honest IMO but produces more stares due to the noise I make when lowering the weight...it's all tradeoffs, I suppose.

When is CF going to interview ROBERT SUTHERLAND? He sounds like fun.

Holy Diane!!!

Put a fork in me...I'm done

8:37

160 Deads
32" box with paralletes HSPU got chin to about level with paralettes.

"Diane"

not as Rx'd

DL - 165# ( I have not done a deadlift in about 2 years, and doubt I could even DL 225#)
HSPU - feet against a wall a bit for some balance, but did a handful throughout the workout not touching the wall.

DL - 15/6 - 15 - 9
HSPU - 10/9/2 - 10/5 - 9

7:24

Followed it up with 4 sets of treadmill sprints, incline of 4%, speed at 9mph. Work :45. Rest 1:15

love this stuff!

forgot info

M/32/5'8"/165

KELLY....You are Righteous! Awesome stuff.

I need some bloody shins advice re: deadlifts.

I had some scabs on my shins from the last time we did deadlifts and halfway through the first set I had rubbed these scabs raw and got quite a bit of blood on the bar (not to mention the pain was a bit distracting). I know Rippetoe wants us to drag the bar along the shins, so do people use knee-high socks or warm-up pants or soemthing (is one better than the other/do they even help)?

Thanks in advance for any tips.

I've been doing Crssfit for about 4 weeks now and absolutely love it. It's probably cliche to say, but it's changed my whole outlook on working out. I have a question though. Does anybody have trouble with their hips? I'm 34 years old and I don't think I should be having any issues. The pain is in my upper right groin/hip. Any help you could give is much appreciated.

m: 25/6'1/23 lbs

"Diane"

as rx'd

9min 55sec

Diane but with 216lbs (that's all the weight I have)

12 mins 16secs

Not quite so shagged this time!!

m: 25/6'1"/235 lbs

"Diane"

as rx'd

9min 55sec

21-15-9 of
176 pound deadlift
hspu

12:51

HSPU's were with feet supported on a shelf. Other than that, as rx'd.

Time: 4:46

I don't remember what my old PR was, but that blew it out of the water by a lot.

M/26/5'7"/135

As Rx'd (with feet against wall for HSPU): 12:24.

Last time 9:45 but with 190 lb DL... I'd call it am improvement, 225 is a s***load to pull 45 times when you're BW is 135! HSPU's were improved, fewer breaks.

M/24/180

14:28 rx'd, back to wall HSPU's. DL unbroken

Converted another gym rat today. He used to think that you couldn't get a great workout unless you spent an hour and a half in the gym. After the last four workouts, he's hooked. I've been at this 3+ yrs now and love it.
Modified Diane - 2 Bars of death
225# deadlifts
135# press
6:29
30seconds faster than last time

As rx'd
16:57
pr by over a minute. My first pr since getting the nasty flu a month and a half ago. HSPUs were against wall with a leg kip. I counted lockout with feet falling if there was still significant weight on my arms. I'll get more strict on the rep count as my ability improves.

m/26/74"/205#

As Rx'd 19:30

The HSPU are killing me, is the goal of this workout speed or moving the weight?

Should I scale back and go faster, or go as Rx'd and get stronger?

Thanks

HSPUs feet on ledge, 185lbs deadlift

6:12

~2 minutes faster than my last as RXed time, but I didn't want to go full-bore on the deadlift since my back is recovering from a sprain. I was probably overly cautious.

M/26/5'11"/165

I just started Crossfit workouts, so I scaled down the deadlift portion of the workout to my bodyweight, 165 pounds. I performed a variation on the HSPU's so that my legs were propped up on a flat bench, my hindpart elevated in the air.

The workout took me approximately 13 minutes to complete; small rests were taken during the deadlift portion of the workout because I was unable to complete the prescribed amount of reps in succession.

m/31/185
about 9 mins

Bwt: 134

As Rx'd:

2:50 (pr by about 30 sec) happy with this one

205 lb dl feet on smith machine bar

4:47

30 lb heavier dl and only 30 sec slower than last time so i'm happy

MUST...KILL...GYM...

Today sounds like a whole lot of "don't lift that crap, you don't need to. It didn't do anything to you. Just go home and eat a bag of cookies instead. You love those things"

James: 39 M 200 6'0''

12 1/2 mins as rx'd

***about 13:30.

After last weeks deadlift debacle I scaled to 65% of rx weight

15:39 my handstands suck right now

************************

as rx'd

225# DL (10/6/5) + (5/5/5) + (5/4)
HSPU with toes supported by bar (21/15/9)

Approx 13 min.

*************************

24/m/196
7:37 pr by :25...HSPU's still have a looooong way to go...all deadlifts unbroken.

225# dl
105# press
14:10

Diane:

105# DL
Subbed HSPU for strict pushups (Im really working on those)

9:00 minutes

M/20/155lbs

Diane as rxd

timed it on my i pod so abut 13 min
went a little light on DL 185 lbs.

First time for this one.

10:25

"Diane" as rx'd

time = 16:19 (+2 min improvement)

2nd time doing workout with full ROM
on HSPU(nose to floor)

Me: 41yo/M/5'10"/191lbs

Warm Up: Greg's circulars and some 45lb bar shoulder presses.

WOD: 8:01

Deadlifts: I had to break the sets up. I took micro breaks (less than 5 seconds) and it helped. Next time I would like to complete Diane without any breaks.

HSPU: Right now I do them by putting my head on a a stack of four 5lb plates (about 3 to 4 inches) in the down position. Next time I will do it with two 5lb plates.

I met a new crossfitter at my gym. It was great to meet you Dwinson. Excellent work on your first Diane. Your HSPU's are excellent and you'll be at 225 for your deadlifts in no time! I always love it when I see other crossfitters at the gym.

Have Fun, Train Hard,

Billy

35/M/155

"Diane" (modified)
21-15-9 Reps
185lbs Deadlifts
HSPU (leaning against bar placed at 5')

Deadlifts broken into appox. 5 reps sets with approx. 20 sec. breaks. The wieght was heavy for me and form was suffering, thus requiring breaks.

HSPU not complete bodyweight due to angle on bar. More like a very high angle push up. Played with angle to make as hard as possible. Needed to break sets in half and take 20 sec breaks or risk breaking my neck.

Great work out though not a true Diane for me. It took me 15:45 to complete the above. I finished the above work out by benching my BW 5 times and running on the treadmill for 20 minutes at 8mph on 0 incline.

Loving it!!!

BW = 170#

9:52

big time improvement!

DL @ 215# (30# more than previous PR)
self assisted HSPU with feet over smith bar

question: all of my assisted HSPU sets were unbroken. However, I still cannot get more than maybe one HSPU at a time. What is the next step for me to take towards getting HSPUs?

Allen, comment #123 Petechial Hemorrhages

Nope, they are not normal but they are somewhat common for HSPU practitioners. More than likely, the cause in your case is brought on by holding your breath during the repetition. Breath through the rep and you won't get them anymore.

Have Fun, Train Hard,

Billy

32/m/210/6'5"

7:06

PR by 1:17. I went into this knowing I could do better than my previous PR of 8:23. I was really hoping for under 7, but failed on HSPU 9 and had to rest a couple seconds...next time.

23M/5'9/140

Did 3 mile warmup of run, walk, and sprint

150 pound dead 21-15-9 8:55

22/m/71"/155

205 lb dl 15/15/9
95 lb military press plus 15/15/9

plus did hspu after and other shoulder exercises

225 DL isn't nearly as hard as it used to be. But this is my first time doing real HSPU. They were wimpy compared to the nose to ground ones I have seen, but they were progress for me.

I was feeling pretty good when I finished in less than 20:00. Then I saw the posts. You guys are monsters. Thanks for inspiring me to work harder.

m/27/5'9"/160lbs

CFWU X 3

"Diane" not as rx'd (185lbs. deadlift)

Time: 8:15

My back felt like crap this morning.

40/m/160
as rx'd
11:20

185 DL
Feet on wall hspu
8:44
DL form sucks

225 dl's and 95lb press
10:33, shoulder weakness exposed...

Buddy Alex M 19 225
225 and 115 press
9:22 - near pukie

Pre - 5 min row and CFWUx3

as rx'd, although hspu not yet full range of motion, but getting there.

8:20

as rx'd
9:11

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

5:22
----------------------------------
Compare 080111

5:45

m 33 / 181# / 6'2.5"

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

(Almost) as RX'd 6:41
Didn't get head quite to ground in HSPUs.

Dead lifts in sets of 13+8, 8+7 and 9
HSPUs in sets of 14+7, 8+7 and 9

Dead lifts have not felt this good in years. I have always had difficulties with DLs. Long torso, short arms/legs compared with height (6'2.5").
I thought about scaling it down to 200 lbs but did with 225 and was surprised at how well I did. Form not perfect but good/OK and conditioning good. I still need to work on my HSPUs but they are getting better. (Didn't quite touch ground with head. Wanted to keep the speed and intensity up.)

(+ 75 min of thai-boxing, warm up, stretching, 5x3 min rounds of pads + 5 rounds holding pads. Intense 10 min squat/burpee/pushup/ab workout to finish with.)

21/m/132

Diane, 14:03.
-155 lb deadlift
-partial ROM OHS

17:30 jog afterwards. Meant to go 20:00, but stomach said stop, and there weren't any trash cans nearby on the indoor track...

185#
8:36

Is there a way to print out only the frame with today's workout? THanks.

135# DL's, HSPU's on box and parallettes....10:59

I LOVE CROSSFIT BALTIMORE/GLEN BURNIE (BullFit) Ryan is so helpful. If you are ever in the area, GO! It's awesome!

Just getting started with crossfit, scaled the deadlift to 150 lbs. Took 18 minutes for me to complete. Had to break up the sets too. Feel great after though! Nice workout, I like it.

Good Grief! I just realized I cut 10:00 off my time from last time! WooHoo!

Head to floor HSPU's
225# DL's

14:54

Hello!

I stumbled upon this site a while back and I have been checking out the WODs and watching the videos for a few months now and I am always inspired and awed by you guys.

I am happy to report that today I finally did my first WOD. I started off with three rounds of the warmup mentioned in the FAQs and I knew that I was in trouble when I was already feeling it before I even started the WOD. Pull-ups are my arch nemesis.

I scaled down the WOD based on the Brand X forums. I decided to try the Pack level.

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet

I had to break the deadlifts up into smaller sets. 6,5,5 for the first round 5,5,5 for the second and 5,4 for the third.

For the push-ups I did the bridged on feet with my feet up on a 24" box. I need to work on getting my rear higher up in the air on these. I also broke these up into smaller sets like I did on the deadlifts.

My total time for the WOD was about 23 minutes not counting the warmup. I was exhausted when finished but in a good way. I love that feeling.

Thanks for the great workout!

15:30 beat last time of 17:10. Did this one at work. Recovery time between HSPU is quicker.

23/F/5'8/140#

165 DL
semi ROM HSPU

11:14

9.20, dl's as rx'd, HSPU's 10 unassisted, 11 assisted; 5 unassisted, 10 assisted; 9 assisted.

11:45

41yo/f/158#
lisaq wu x2 **able to do 2 sets of 4 kipping pu!

Diane 7:00:47
205# for 1st round dl for only the first 15 reps then remaining dl 185#
HSPU feet on rack(not allowed to put feet on mirror at gym.
Ran 1 mile on treadmill 1degree incline 7:29

37M/5'11"/157

DL 185#, HSPUs head to ground (mostly)

10:49

Ouch. A little more strength-y and less metcon-y for me than Fran - anyone else in the same boat?

8:45

Started with 225#. Did 5 and felt bad bad. Moved to 185#, which is better then the 175# I did for Linda.

Broken sets
10-7-4
7-4-4
4-4-1

mainly broken because of grip on right hand. Need to strengthen it.

HSPU

did feet on bar chin level
all sets unbroken.

as rx'd-forehead to deck on HSPU, which is deeper than I've done in the past-7:49-2 mins. slower than PR.

"Diane"
225#DL 11/10, 10/5, 9
HSPU feet on bar at eye level, sets unbroken

Time: 7:18 (PR)
Knocked over 5 min off my previous time.

Thanks Coach!

46 / 174

as rx'd 25:58

That was twice my PR. Two weeks off really shows. The HSPUs were just tough. Got one about every 30 seconds. Forehead kissed the ground on each rep. Deadlifts went off without a problem.

Kelly Moore - Great work on the HSPU. Someday I'll get there.

38/M/195

Deadlifts(225lbs) 1st set: 15/6, 2nd: 10/5, 3rd: 9

HSPU 1st: 15/6, 2nd: 10/5, 3rd: 5/4

Time: 14:53

Lower back feels like a bag of smashed assholes!

I'm new to cf. I have three hurniated discs in my lower back and needed something to strengthen my core. After spending the last 5 years lifting weights, running, and doing crunches, I was turned onto cf by a friend. I've been doing cf for about two weeks now and my core is stronger than ever. I can finally do full range of motion sit-ups instead of crunches. I feel great!!!! For the first time in years, I'm able to get out of bed w/o pain.

Thanks cf!!!!!!!!!!!!!

Oh yeah, Diane: First time as rx'd w/ feet on bar for ohpu.

18:45

m/41/510/190

oops....I meant hspu with my feet on a bar (still trying to learn the acronyms :)

From Crossfit Phoenix 10:00 group class
"Diane"
reps of 21-15-9
225lb deadlift
handstand pushups
Terry 6:17 as rx'd first time
James 7:06 as rx'd first time
Colleen 9:07 scaled first time
great job guys and girls

Alisha as rx'd 3:37(pr)
Scott as rx'd 2:43(pr)

Wanted soo bad to do Diane and break 4 minutes. I worked on hspu's the last two days (no excuse) but did Christine instead as I suck at rowing.

bw: 150
"Christine"
time: 8:26 (pr by 7 seconds)

21-15-9
Used 195# DL
HSPU

12:05

26/m/195

did linda on wen. and diane today as r'xd

6:45 pr

22/f/6'/165

135lb DL
HSPU: feet on waist high platform
7:40

28/m/190

22:23

first time doing HSPUs as rx'd, feet barely touching wall. all deadlifts were unbroken, so the HSPUs were definitely the limiting factor. down to doubles at the end of the set of 21.

finished with 4 intervals of b2b tabata squats.

5:19

225#DL
HSPU's with feet on smith machine bar set at chin level, top of head to the ground on each rep.

34/M/160

As rx'd with 1 leg on smith machine bar

9:41

pre: cfwu
post: fighting pukie

last full Diane 7m40s last 2/3s 3m40s

deads almost unbroken could have but would have met pukie for sure hspu one foot on bar

3m58s pr
Power Output
242.1 watts
0.33 horsepower
178.56 ft-lbs/sec

46 y/o male 156#
6:44 which is 1:40 of my pb the last time. I have missed the past 2 workouts with the flu and today was the first day back. Lungs and strength a little off. Off to the Alberta Weightlifting Association Olympic Lifting Certification this weekend.
Great job JC on your 2:35

10:48

Scaled back to 185 lb DL's, going gentle on my back after a pulled muscle last week. It held up ok.

2:35 as Rx'd

174 lb, 28 y/o m, 5'10"

M/43/6'1"/170

My first time w/ Ms. Diane.

As Rx'd, except both feet on a racked bar, and first two sets broken.

18:40

I'll take it!

5:15
sub'd
70 kg dl and hspu to 6" stack
same as last time, took 2 min off time

13:55

300 lb DL, HSPU's on 6 inch wooden log paralettes
ears below hands at bottom, nose to floor

Diane; Subbed 185lb DL, HSPU on bar rack at VIP fitness...9:15 time.

40/M/187

CFWUx1

Diane

225lb DL subbed 175lb
HSPU (did on smith machine with bar nose high)

10:57 1st time.

Time was slower but I went with HSPU negatives once I couldn't do the real ones.

set 1 (5 HSPUs, 16 negatives)
set 2 (3 HSPUs, 12 negatives)
set 3 (1 HSPU, 8 negatives)

16:48

42yom / 147

5:44(PR) as rx'd

Post - Using a 1 pood KB I did Waiter walking lunges, one arm swings with catch and release at top and TGU's also did 100 DU's

45/m/71 kg
2xCFWU
Diane
DL first six reps 102,5 kg, rest 100 kg, all sets broken, first to 3, then 2 and 1
HSPU with feet on bar, unbroken sets
time 27:42

m/6'/195

'Diane'
DL's w/ 255lbs
HSPU strict to failure then elevated push-ups EPU

DL w/255: 21. 15. 9.
HSPU/EPU 10/11, 6/9, 4/5

time 8:40

M/54/225
First time doing "Diane".
DL- 135#
HSPU-Knees on platform
16:33
Almost met Mr. Pukie on the second set.
My shins look like someone took a cheese grater to them.

31/M/6'0/190

Practice (post): Ring L Sits, Ring Dips

Train: "Diane" - 13:56
Sub'd 185lb DL. Thought about increasing to 205 but decided I'd rather focus on form. Had to break them up anyways.
HSPUs were much better. It may have taken me a while but by George they were all against the wall, nose to floor, elbows locked. Second and third sets were all singles with 3-5 breaths between each.

Jump rope 3 min
CFWU x3
Diane as Rx'd
7:00 (PR) 4 min under last one.

Did one hour judo practice in the Am
feeling good!
Rafael

5:39, 48 sec. off PR, but did deeper HSPU's by pushing up on dumbell handles. Had to break 2nd set of DL at 9/6.

Chris #68
m/6'3/25/185
Don't worry about it man. It took me 14:33 with 185# DL and pull-ups. I get down on myself sometimes too about my poor performance compared with other posts, but you've just got to concentrate on doing YOUR best and imporving every time.

"It wont get easier, but it WILL get better"

Also Nicole is awsome, her intensity is inspiring. Ohh yea, and she is gorgeous.

BW 173

as rx'd

5:57

Slower than PR. Blew through the DL's, failed miserably on the HSPU's in the 2nd round.

2:35? Damn!

Well, my took 20 min
I had to break DL's
1. 10-11
2. 7-5-3
3. 3-3-3

Tweaked back on Wednesday. Bad technique on lifts I think.
I can't even do 1 of today's so another rest day for me.
Maybe I will keep warm with the CrossFit Warm Up.

12:41
4min pr boyakasha

The HSPU killed my time. I have to do them backwards by hiking my feet up against the wall until I am vertical

M/16/212

3:38 As rx'd

katon!! You went early today huh?? Jared must be out in the field. Jake and I are going this afternoon. Looking forward to doing HSPUs for the first time!

M/23

"Diane" as rx'd
11:37 PR (HSPU's broken into 2-3 reps after 1st round, DL's touch and go, 1st set got 18 straight, 2nd & 3rd sets straight through)

last time used 205# & finished 13:16

7'38"
Hex bar DLs, HSPUs agaist a mirror.

Diane:
185 dl
pushups - inverted V with feet on bench.

6:09

Nothing special, but I am glad I did it. first time w/ big D.

Alex

Comment #159 for alanNYC (I need some bloody shins advice re: deadlifts.)

Don't fix anything, that's called being Bad A$$! However, if you're being courteous to others, knee high socks soak up the blood pretty well. I wouldn't use warm-up pants as they might restrict your ROM.

Keep bleeding!

BrianG

46/M/195

2:17

deads as rxed
hspu with against power rack 6 feet
rom ok first 2 sets

As rx'd, but my form on DL's started to fade.

4:41 (PR)

m/195/28

Sub'd 95lb push press for HSPU's (no room for HSPUs), otherwise as rx'd
6:14.

135# DL's
HSPU

5:04

I think I could have gone heavier on the DL's...next time.

age 18 bw 170
5:30
185# dl
hspu's done to little black foam thing standing up

Back From My 3-Month Hiatus! feels good to be this tired again

29/M/180

No rest yesterday, ran 5k: 25:15. Today, as rx'd for the first time: 11:00. Off for the weekend.

subbed
235# DL
Feet on smith machine HSPU

4:21

4:34

Finally had time to do Linda yesterday and my deadlift was definetly limited by my grip or lack there of - It felt like my fingers were going to rip off and I was very scared of dropping the bar - any tips on protecting my hands - should I be doing grip exercises like putty and stuff? I hate not being to do the weight i should because I have girly hands....

When doing the deadlift should we lower the same way we brought it up or is it better to just kind of drop it without bending the knees again? I always am good bringing it up but its on the way down that i run into a little trouble..

Finally got around to doing Linda yesterday - felt like my fingers were going to rip off. Any thoughs on improving my grip? I was very affraid I was going to drop the bar and I hate not being able to to the weight I should becuase of my girly hands...should I invest in gloves or straps?

#269-
lower the weight the way you brought it up.

Scaled to 205 lb DL.

18:13

At Valley Fitness Center, Lake Isabella, CA.

10:54

Previously did the WOD with chest towards the wall for HSPU. This time with back towards wall which made them more strict and difficult. First 21 forehead to floor, next two sets forehead to 4" block.

Deads as rx'ed

As rx'd:

10:59

The Deadlifts have got to be faster...

27/m/167

205# DL and hspu down to abmat against wall

6:56

next time need to do as rx'd

Wiley #210, awesome, welcome to crossfit, you'll be smoking the WOD as rx'd before you know it.

Have Fun, Train hard,

Billy

F/28/150

165# DL
Elevated Push Ups

13:02

37/m/165

3-position snatch + 1 OHS
45#-65-85-95-95

185# for DL 75# Press for HSPU
10:01

M50/195#

Warmup: 500M Row

WOD: 10:38 with mods

Mods: Used 185# for DL for rounds 1 and 2 and 205# for round 3; feet over bar assisted HSPUs.

36M/5'10"/164#

As Rx: 7:03.

PR by 10 seconds.

42yom 182lbs

Diane: For time: 21-15-9 of DL 225lbs, HSPU(feet up on squat rack). All sets unbroken.

Time: 6:56 (I got interrupted by this guy between my DL and HSPU 21’s cos he asked me about cleans, I figure I lost about 30-40 secs).

Post WOD:
Kipping PU 4 x 15 reps.
Ring Push ups 4 x 20 reps.
Inverted Rows 4 x 20 reps.

Airdyne @ 6 minutes

Snatch Work
Trying to work on some things Tony B. went over during cert.

225 for DL's, but HSPU's lowering to two dynadisks.

Last PR- 5:45
Today PR- 4:42

When this gets below 4 minutes I will drop one dynadisk from the HSPU's. Dog invaded workout domain, so when doing dl's, I had one eye on him so he wasn't injured- then when doing HSPU's he began licking at my face....this to was a little distracting. Next time I will kennel the dog and drop 30 seconds off my time.

Tony

M/28/6'/185
as rx'd:

12:28

Lost a lot of time on HSPU's

50 yoa new guy

screwed this workout up...but did three sets of DL's at 225#'s...21, 15, and 9 (broken sets)

then...

subbed O'head presses of 65#'s, same numbers

Approx 23'

Comment #64

Kelly Moore, you never cease to amaze me.

Have Fun, Train Hard,

Billy

cfwu, scaled down to 165# and regular push ups: 5:17

Still having to prop my feet up on bar for HSPU. Deadlifts were 205 (higher than Rx'd for my bodyweight but lower than the 225 I am capable of....felt a bit dehydrated today and didn't want to push too hard).

8:45

CFWU x1
Subbed 175# deadlifts
9:12

mile run

My first WOD ever!! this is my first week really researching crossfit and i am hooked!

been doing circuit training and powerlifting super sets but nothing like this!

can't do a hand stand and wanted to sub by having my feet on a plyo box and doing that mod. for it but the box was in use at the gym so i subbed straight leg DB press.

kept DL at 225# my grip killed my time on this one
really need to work on that think i can greatly improve next time if i work on my grip.

Time: 10:40

__________________________________________________
__________________________________________________

m/29/180/6'3"

Decided that since today was my last day at the CFgym before my big trip to the sandbox, I'd end with the girl that started it all for me... Helen.

31DEC07 - 19:26
07MAR08 - 11:01

I'm pleased. Thanks so much to CrossFit Clarksville for everything they do.

www.crossfitclarksville.com

12yo/m/185#

As Rx'd
9:51 Deffinately a PR for me.

165 BW
18 yom

11:29

Couldn't find good rhythm for DLs until 2nd round. Tried to make up for loss of time in first but still my time suffered. Tomorrow will be better.

47yo male 165bw as rxd 11:16

m 58 165lbs

14:23

all DL sets broken into 5's
Pushups on rack.

jake...5:35. 65lb. deadlifts, hspu...better range of motion than last time (laura held legs)...still nursing knee injury

laura...6:05. 135lb. deadlifts, hspu on 24" box.

45/180

8:54

3:00 off my norm, I suck.

M/41/141#

Diane as Rx'd
5:08

My deadlift weights have been steadily dropping, but I hope to see an increase soon. These ones felt good after the warmup took the pain in the hips away.

5:25 with 185# and parallette HSPU... i'm not super comfortable doing deadlifts for time so I didn't want to overdo it. I'll use the next rest day to work on HSPU on the wall.

43/f/5'6

wod

dl 150 lbs
hand stand hold (shoulder pain)

10:35

14:50, pr by 3 minutes. IF is working wonders, thanks Robb Wolf!

Dianne
13:34
BrandX Scaled
21-15-9
Deadlift 185 lbs
HSPU

1st time trying hand stand push-up. Not good-had to do them with feet on seat of a chair

26/F/115

Sub'd 135# DL
HSPU against the door with head touching down to ab mat

9:41

32 yom 248 bwt
21-15-9
225 deadlift
105 lb should press
last time 7:20
this time 7:14

33 m 195#

Warm-up: 1000 m on rower
Stretch

As rx: 12:14.

1000m on rower.

First time doing Diane as rx and somehow I still managed to set a pr...and I'm still adjusting the heat and altitude here in Kandahar Airfield so if I can set a pr despite those things...I'm pretty happy with myself.

First in, last out.

M/31/180

as rx: 10:15

I looked at opt's time and thought wow I beat his time and then I read a little bit closer and thought now your just pissing me off. Great work! got to head back to the gym b/c I know opt is.

29/m/181

As Rx'd: 24:31

Deadlifts all unbroken. HSPU all singles after halfway through the first 21. I really suck at HSPU.

22/m/165

HSPU against wall

Time 5:44

Diane as rx'd:
Rett 25:00
Code 28:30

47/M/184

Brgnr warm up

Sub 185# for DL (thought I had 205)

14:04

CFr for a month now and love it.

M/27/175
CFWUx3
WOD as Rx'd: Diane-7.55

M/46/187/6'1"
Diane, DL@185....working up to 225. Finished in 6:58. First time doing HSPUs against wall....awesome rush! OK Jared....I'm ready to see the master time (besides OPT that is..)

Jeremy and I 185lb DL
Jeremy=5:30
Me=3:39(PR)
Nut=6:15 DL=135lb and assisted HSPU

Humbled again. This was my first dance with Diane.

M/30/155
CFWUx3
Started DLs @ 200, went to 185 after 10. I think I need some chalk, my grip was really suffering towards the end.

HSPU with one foot on the wall

25:04

Managed a couple sets of 8 unbroken HSPU, which is record for me!

Warm-up
30min. bike sprints

WOD
21-15-9
21 (185lb) 15 (155lb) 9 (155lb)
Time 10min

Treadwall & Row.. 5 rounds
Tw 100ft
R 500m

Beach day 2marrow 4 sure.

M/43/175
DL 205lbs
feet on wall HSPU

6:28

OK coach, you found my weakness. HSPUs.

Last time I did Dianne with 185# and HSPUs with head to Abmat. Today I went head to floor - what a difference that makes. After last time I thought I'd be able to get under 6:00. Wrong.

13:02 - a PR as this is my first time as Rx'd, but felt pretty pathetic as my HSPUs were pretty much broken to singles after the first 10 in the first round.

Hooked toes around smith-machine bar. A small cheat of tib-ant at the end.

Powered through DL at 225

Essentially as Rx'd.....5:30
My first date with Diane.

I think I like her

17:18 w/ 155# for deadlifts.

m\31\195
as rx'd 7:11

7:01 improvement from 8:14

180lbs deadlift and feet on squat bar for HSPUs

Last time I did it as RX'D in 11:15.
This time, due to back pain I subbed Front Squats for Deadlifts. The extra work on my shoulders from front squats really slowed me down and made HSPU much harder.
175 Front Squat first 10 reps, then 165 after that.
18:26

26 yom 6'2" 155#

Pre: CFWUx3
DL 135# x10
Push Press 65# x10

21-15-9
225# DL
95# Push Press

12:48

Post: 135# DLx10
500m row @75% 2:10
2x10 Knees to elbows

M\190\43

11:40 215lb deadlifts and legs up on bar for HSPU's, but higher than they've been!

22/m/190#/6'3"

as RX'd 7:23

M/50/6'/195

last time this workout - forgot to time it - obviously scaled

DL 21-135 15-155 9-175
OHP 21-95 15-95 9-95

also
one mile run 9:30

Today - time for DL and OHP 15:24

DL 21-155 15-175 9-195
OHP 21-100 15-100 9-100

also
one mile run 9:07
40 push ups
40 sit ups

back finally getting a little stronger

4:52 but had to use the wall for hspus. Any good advice on how to build up for hspus without support?

Speaking of 'old school' types of training....the CF affiliate I am signing up with has a University track and running field within walking distance.
I remember seeing a track coach running a CF class through hurdles (and of course, sprints) and it got me thinking about a long-lost, under-utilized track event: the good old broad jump!
You can perform the broadjump on grass or mats, and it's a good test of overall power. Has anyone here ever utilized them in a Cf-style workout before? I am going to try some sets as a warm-up on my next workout and see how it goes...
peace!

f/29/5'9/135

WOD scaled per Brand X
15-12-9 DL 66 lb/bridged pushups

12:30

"Diane"

I've been doing Crossfit for a little over a month now and still can't do HSPU's. Did them with my knees on a box for assistance. Other than that, Diane as rx'd in 8:22.

23/m/5'11/170

5:43 improved from last time (7:03)

165/M/41

8:46

subbed 135lb deadlift and bridges for handstand pushups

as rxed 6:07
not a pr but deadlifts were fast and unbroken, hspu where nose to the floor with full lockout, much harder than touching your forehead.

M/23/6'/190

Had to put a 5" box under my head for some of the HSPU.

9:54

m/34/70/190

8:31
hspu against wall to head

Puppies:
15-12-9
70 pound Deadlift
Bridged Handstand push-ups on feet (feet on chair)

3:36.

m/32/69/185
11:40
185lb DL
HSPU's to one ab pad

27/f/137
10:55
185lb deadlifts
First time doing handstand push-ups against a wall and not modified on a bar in the squat rack.
Took me a little longer to do it this way but HSPU's are getting much better!

FIRST TIME DOING WOD
substituted 135lbs.
4:38
36/m/250

19/M/180/ 5'9"

As rx'd

Diane: 5:40

Are the HSPU supposed to be done on the wall? Or, are they supposed to be done in mid air? I've watched some videos of "Diane" on YouTube and OPT, AFT were doing them against the wall...I just want to make sure im doing the workout properly

I did it 3x10 with 225, crazy workout.

Is 3x10 okay?
I can't even do one HSPU.

as rx'd in 8:34

Last time 9:45 with 185
This time 11:00 with 225 and HSPU against wall
MacDill after work on a few hours of sleep
Struggled with the HSPU more than usual.
34m/170

DL 225# 21,15,9 unbroken
Stab. Ball elev. foot PU
7:32

7:15

135lb DL
50lb MP

HR AV147, MAX166

21-15-9
185lb. DL
HSPU
11:33

Compare to:
080111
21-15-9
185lb. DL
Pike Push-ups (with parallettes and feet on 18" bench)
8:27

35/M/180lbs./5'11"

Sub'd 185lbs. on DL
HSPU using horizontal bar at mid-hamstring for balance, touched top of head to ground, occasionally assisted when inside of knee came to rest on horizontal bar at bottom of PU

20:51 (85% of time spent on HSPUs--need more work here)

Need to go up to 205 lbs. minimun for DL next Diane (I went low this time because I have not DL'd in years)

6-3-1
135lb. DL
HSPU

2:45

Shannon- I always feel like im going to hit my legs or shin on the way down from the dead lift...maybe my stance is too wide?? should I tighten my stance a little or any advice??? Im 6 foot 3 with long legs I dont know if this or normal or not or what I can do to adjust. I have no problem getting weight up its just on the way down... Thanks

I got some excellent deadlift help today. Keep your stance so that your shins are in the shiny parts of the bar, does that make sense? Make sure your chest is up, nice flat back...shoulders over the bar. The bar should travel up your shins, knees and thighs. Keep the bar touching your legs, mine are really bruised up after today! On the way back down, butt goes back and lower the weight, touching your legs, back to the starting position, keeping a flat back and strong core. Make sure your form is good, if you pull with your arms or stand up too quick the bar will come away from your legs and slam back into your shins/knees, and ow! This probably makes no sense to anyone but me! I hope it helps you!

Thanks Im sure I'll get better as I go along.

M/28/190/6'0"

As Rx'd: 22:23

Still using the wall to balance the HSPUs.

Huge improvement from last time though. Last time took 45 minutes!

7:54

Only have 185lbs here so I did rounds of 25, 18, 10 of DL and RX HSPU reps of 21, 15, 9. HSPU using parallets, feet on high shelf. Good WOD! Time to grill some cod and watch Daytona Supercross...

Cheers,

12:27

hspu to an abmat. I have grown even suckier at hspu. need to work them back into my warmup. DL broken at 12 in the 15's

2nd time with Diane. subbed 135# for the DL as thats what I did last time.

1/18/08 - 14:24
Today - 13:13

woot.

David
M - 32 - 5′10″ - 178#

CFWU x 2 x 15

WOD, scaled: 24:14.11

Notes: First WOD in 5 days!!!!!! Ugh. Still slightly sick from the flu which has had me out of commission this week, but I refuse to sit around another day!

I was downright loopy by the time I finished this.

Was feeling lazy today and wasn't sure about workout. Once I started felt really good and surprised myself.
7:32 as RX'd
Workout partner Jay got slowed down by HSPU
9:32 as RX'd

37/M/185

7:30 as Rx

10 min

35/m/180
CFWU
WOD as Rx'd
9:55

31/m/5'8"/180

10 min as rx'd

m/166/34

as rx'd 6:44 PR

the hspu are killing my time, killing it.

14:24
185# DL, HSPU w/ parallettes and tall box

48/m/140
sub-40#-dumbbell press for hspu
14:38

32/M/180/6'0"

Did the A$$ Whooping WOD today:

7 pullups
7 75# Thrusters
7 burpees

5:47

(I have "Bronchitis")

Dan
www.CrossFitStickers.com

HHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

9:53

HHHHHHHHHHHHHHHHHHHHHHHHH

#290 ME--- great job on Helen brother and good luck in the sand. Keep the workouts up and keep posting when you have a chance.

cfwu x3

15-9-6

225 lb DL
135 Push Press

took just under 10:00
need to get a stop watch i guess

post-work on hspu negatives

I'm sure Diane is a nice lady, but damn she hurt me today. I haven't done heavy deadlifts in years (20 or so). My back is stiff probably from poor form. I'll work on doing them better.

Anyway---Diane as rx'd
14:57
Had to break up both DL & HSPU for the 21 & 15 reps, but managed to go unbroken for the 9 DL & got 8 HSPU straight before failing on the last set.

When I was done ran a couple of miles on the treadmill.

43M/5'8"/180

28/m/200#

10:27
HSPU's back to wall and nose to 4 inch mat.

"Diane"
185 lb dl
mod hspu

4:38

as rx'd
24:30

"HEY MRS. D-I-A-N-E"

Kizer/5'11/still fat

225lb Dead Lift
HSPU
21-15-9
Time: 5:51 NO WAY RIGHT?! haha

Bicep workout:
50# 60# 70# 60# 50#
20, 15, 10, 12, 20

I rock!

14:44

23yom/6'2"/220#

as rx'd
4:34 really wanted to break through 4 mins, but my handstand pushups prevented that. oh well, still felt good, just have to work on em i guess

m/21/205
9:20
Subbed 199# for 225# DL
Feet on smith machine for HSPU

225DL
Split the upper body part into HSUP and Ring Dips

11/10
8/7
5/4

11:24

31/m/200

did 255 lbs for DL

7:11

about 40 sec slower than last time, but used 225lbs then, so not bad. DL form needs work.

21:59

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

8:56 A little slower than my pr. Handstands suck for me.

bw 150 age 39
DL #205
HSPU feet on rack
21-15-9
7:58

BW 70kg
4.53

105kg DL
HSPU off wall almost full ROM (to ab mat)

as rx'ed

8:20

an 8:10 improvement over last time! yeeesssss!

22/m/170

As rx'd

14:03

I was dissapointed with myself this morning's workout. I am going to really attack tomorrow's WOD to make up for it.

11:05

195# DLs, About 20/45 HSPU's were good ones, the rest were self assisted.

29 yom, 180 lbs

15:55

I took a call in the middle, so I could have done much better

180/25/M

3:52

13:23 (hspu against the wall)

21/m/5'10"/205lbs
Diane as RX'd @ 9:27

Diane

205# Dead Lift
HSPU as rx'd

6:33

Age: 38
B.W: 156
CFWU X 3
WOD as rx'd - 10:27

42 m 231 6'4"

21 DL 10 at 225 11 at 205
21 HSPU 8 to 4 " stack then 7 each arm DB SP 35 lb
15 205 DL
15 8/8 SP 35lb
\9 205
9 SP 35 lb 5 each

13.10

10:36

Last time 18:30.
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 real HSPU. What is inbetween?

21/M/165

Diane as rx'd

-7:04

10:36

Last time 18:30.
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 real HSPU. What is inbetween?

5:58
hspu assisted

m/25/165/5'6"

As rx'd

11:07

Wow! Nice work RaginAsian.

Or did you mean to type 13:52 :)

35/m/150/5'9
Diane--First time
Sub 195lb DL
HSPU first 28 then pushups with feet on 5' high bar
10:24
Love the burn.
Rainier Cert I coming up. Woo-hoo!

Nope Joro,
That was not a typo! It was 3:52, I had a really good warmup, "1/2 mile run"...and prescribed warmup...overheads..backextensions...etc. My last time was 5:50's ....I felt a lot better this time. Deadlifts and hsps are one of my favorites.

M/38/77"/215

6:17 feet on tire stack after attempt at one legit HSPU

Dude, JC you time is awesome. Nice work on the 2:35. Wow.

24M/6'6"/250

as rx'd: 4:08

16:08

HSPUs done against wall, forehead to a stack of 4 5-pound plates for the first round and, a stack of 5 for the last two rounds, mostly doubles and singles. Deads were unbroken.

m/24/6'3"/207

185 deads and regular handstands: 8:32

M/36/5'11/175

as rx'd 13:25

m/33/213

scaled DL to 135 all reps done
hsup subbed for machine press 21 reps then feet elevated for other sets.
15 min aporox time
I need a timer and note pad
I expect to improve and refuse to quit.

15:07

handstand pushups sucked
225 lb. deadlift was rough as well

crossfit games 2009

41yom, 69", 174#

175# DL (I should have done 185)
HSPU - decent, but well short of the floor

14:08

I made this resolution that I was going to get up early every morning and pump some iron. So I get up today at 7:15, and go down to the university gym and I find out it's closed until 4pm. So much for my resolution.

I don't make it back until much later, and I warm up. I practice the deadlift with a really low weight. And finally, I start Diane. Then the gym closes.

I'm just starting Crossfit, and I watched several of the videos, but I'm still worried that I'm not using correct form. Do you guys have any suggestions?

Boulder Crossfit

John G 8:48pr
Jeff 10:13
Seth 12:25pr
Eric 17:52
Doug 18:35
Eric C 8:01 175#
Kristin 8:49 95#
Kirk 7:48 135#
Kyle 19:25 135#
Jamie 4:51 75#
Nicole 5:25 55#

as rx'd in 8:34

m/33/172

DL 225#
mHSPU to feet at shoulder height.

7:46

5 min C2, CFWU, BWU, DL shoulder wu sets

8:35

3 seconds shy of a 3 min improvement! 11:32 last time. HSPU w/feet on freezer, hands on parrelette...rom to ear.

500m easy cool down row, hand grip stuff post.

37m 185
9:30 as rx'd
pr by about 3 minutes or so
hspus were pretty sad and all sets broken
still, progress...

24/f/5'6"/145

used 155 lbs for the deadlifts, HSPU were to a depth of about 4" above the floor.

Time: 9:11

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd

5:52(pr)
HSPU's: forehead to floor
previous pr = 7:15

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/38/166/5'8"
21-15-9 reps of:
215 pound Deadlift
Handstand push-ups
22:11

m/35/235
got my rings yesterday finally :). So I figured I would give them a try tonight. Did deadlifts as rx'd. Feet up on 24" box used rings for modified hspu's. Love the rings. Time was 6:22

First attempt at a workout since tweaking low back last Fri.
15x 225 #dl, hspu
dropped to 7x 185#dl, hspu

All really slow and controlled. Definitely not ready yet. More rest and stretching.

11:44

Deads unbroken
HSPU done against wall, forehead to 35 lb plate.

Age 52/255# "DIANE" - 225# trap bar DL and kipped HSPUs = 8:51. Threw in untimed sets of SA press W/55# "big bar" 21-15-9

36/m/200

13:54

Used spotter on HSPU

21/m/195#/6-2

5:53
as Rx'd

just finished and tomorrows workout is already up!!!! damn!!!

Pre: Usual wu's (about 30 min.'s).

WOD: 6:19. Avg. HR: 152. Last time: 7:27/157.
Still nursing strained left quad, however. HSPU's with smith bar @ neck.

Post: Stretch!

225lb deadlift
elevated pushups
7:16

46 - 6' - 215#

CFWU x 3 (Moderate Intensity)

As RX'd

8:29 (Tied PR)

Note to self: Room for improvement, on both, primarily HSPU's.

I've noticed several postings about bloody shins...a natural part of deadlifting properly. As a former competitive powerlifter, I swear by a spray bottle of plain 'ol water on both legs prior to starting your lifts, particularly on max lifts. I credit this tip to Pat Cullen-Carroll (interviewed in the affiliate blog @ OCFA Cert.). He was my first (and only) powerlifting coach almost 20 years ago. It may be worth taking a second before each set to shoot a little water on the shins...unless you don't mind bleeding.

198#

3:29 as rx'd (pr)

33/m/195

15:02
HSPU's are still hard for me and slow me down so much. the deadlifts are like butter.

As RX'd, But it took me a while...

Funny thing happend today if anybody reads these comments other than me:

While riding back from the motorpool today, a co-worker who just came back from a few month school, started off a sentence with, "Hey, if your looking for a good challenging workout, check out crossfit.com".

The other two people in the van, started laughing, and saying things like "Are you kidding, thats all this guy talkes about is crossfit.com, and these workouts named after girls, that has him sore as hell for a day or two".

I just laughed...

In other news, doing the deadlift, with proper form (after watching every deadlift vid on cf.com) my back dosen't hurt. Amazing, lol

Keep up the good fight!

m/35/218

17:00 rx'd

f/21/5'3"/125

#175 deadlifts
HSPUs to 6" stack

18:46

I choose to use heavier weights, and less of a HSPU assist this WOD, which definitely shows in my time.

f/33/5'3"/131.5

Yet another humbling experience.

155 deads x 21
135 deads x 15
115 deads x 9

(thought I would have to go heavier as reps went down....boy was I wrong)

HSPU on Smith machine bar

11:00

Diane scaled at

205# Deadlifts 21-15-9
HSPU against wall 21-15-9

I couldnt do 225 lbs deadlifts. My back and legs are still smoked from Linda on Monday and the filthy fifties on Tuesday.

Time: 12:30

31/250

6:50 twitched

DL: 185#
HSPU: Off Parallettes feet on AC unit (upgrade from knee's on bench.) I was surprised out easy the first 21 were and how hard the last 9 were. Next time full HSPU (at least for the first set.)
12:09

As Rx'd

6:13

My ROM for the HSPU left a little to be desired. (The top of my head to the floor.)

M/29/72kg

39:07

My first dance with Dianne. These times are humbling in the extreme.

Deadlifts scaled down to 92kg (from 102) from the 5th rep of the 2nd round after form degraded too much.

HSPUs were scaled to about 1/2 ROM.

39m/5'-10"/188

WOD as RX'd: 4:52

Felt good after, next time faster.

M/46/145
CFWU
DL 135x10, 185x5, 205x1 WU

Diane
First time with Rx'd weight!
Except HSPU's were forehhead to floor. Heels against wall.
19:48
Amazing to see sub 10:00 nevermind sub 3:00 - Wow!

M/51/165

3/08/08

Warmup: 5 min. exercise bike + 2 rd. mod. CFWU

WOD: 8:05 - sub'd 200# and feet up on smith rack bar (per FAQ page)

scaled HSPUs by having my heels on the window sill and doing only partial reps in 3rd set... lots of petechiae. Thanks for the tip, Bill.

15:14

M 27 190
HSPU feet on wall, 225 Deads

4:47

M 37 5'10" 150.5#

No barbell.

CFWU, then:

21, 15, 9 reps of:
70# DB DL (2x35# DB)
Asst HSPU (Knees on Table)
KB Swing (53# KB)

09:18.62

m/27/174#/5'10"

Sub'ed 155# bar.
HSPUs against wall.

t = 32:52

HSPUs sets broken. Single reps after first 3-4. These are still a major weakness for me.

Jennie: 26 F 160 5'9"
"Diane"
21-15-9 reps of:
165# Deadlift
Pike Push-ups
Time= 9:19

8:03

M/26/187

as Rx'd 9:37

Subbed 135 lb push press for handstand push-ups. Flew through the deadlift.

11:42

43/m/175/6'
First time with Diane - went too light on DL
135 # / feet on a bar
7:32

17 minutes

16:47
hspu against wall

8:02

Did pushups with feet elevated instead of hspu. Will elevate my feet higher or try hspu next time.

Justin 33/M/205 15:00 sub 155# pushpress for HSPU
Daryl 36/M/185 8:20 sub elevated Push ups @3'& 150DL
Gary 51/M/200 8:30 HSPU against wall
Jim 48/M/170 9:53 HSPU against wall
Will 21/M/200 10:40 sub elevated Push ups @3'& 135 DL
Scott 33/M/155 7:16 Sub 200DL

31/M/6'2"/255

225# DL
HSPU - had to lean against the wall and use my feet to help pull me up. Not very good at these yet.

12:32

F/31/135/5'3"

Subbed 135 lbs for deadlift
HSPU from a 24' box

6:56

Climbed the rope at Jogo 2 times for the first time ever. Wahoo. I use to hate the rope. Now I love it.

190# 6' M

as rx'd

1)4:45
2)5:42
3)3:44

T: 14:13m

improvement of 1:40m. Broke my HSPU's down into sets of 7 on the first rd, and 5 thereafter. Seemed to help my fatigue.

M/35/5'10"/205

As rx'd for deads; hspu's were self assisted due to shoulders not being back up to full strength after some WODs over the last few weeks.

Time 4:15

39/M/5'9"/185
Dead lifts 225, first 10 HSPU on wall, rest on hooked on smith machine bar (18:26 min)

16:49 (PR)
The HSPU's are still what hurt my time. Got 5 to start the first round of 21 and everything after that was singles with about a 10s rest interval.

23/m/170

As RX'd + 400m sprints in between each round

10:41

Chris m/15/105 DL @ #135 (Rx'd, as % of bodyweight) foot-supported HSPU 5:15

Lini f/16/107 DL @ #90, foot-supported HSPU 9:20

M/27/5'11''/198 lbs

12:30

Had foot assist on HSPUs

3:21 BUT ...

... HSPUs were foot-assisted, courtesy of nearby Smith machine.

Great Job, MP!
Your an inspiration.

Sorry, but what is ''as Rx'd''?? I'm french and not perfectly bilingual.

thanks

M/51/5'9"/185

11:05

225 DL
HSPU w/ toes on smith rack

pretty sure this is another PR

stoked!

AS RX'D
9:30

DL: 225x21/15/9
HSPU (front assist) 21/15/9
10:59

10:59 as Rx'd
HSPUs were foot assisted

Subbed 195Lbs (my heaviest Diane yet)

7:49

Next time up 10-15lbs

Few days behind:
Cindy as Rx'd.. 36 reps (PR)
27/m/195

9:42. slower than last time, but this was not a week that was conducive to sleep or proper eating. not too upset with time.

M50/170

11:10

11:15

HSPU -- one foot on wall
DLs -- 225lbs broken sets due to weak grip.

DL are still new to me.... feel like I may injure my back if I do too much weight

Subbed 135# for DL 21
HSPU 21 (w/ heels sliding along wall)
Subbed 135# for DL 15
HSPU 15 (w/ heels sliding along wall)
Subbed 135# for DL 9
HSPU 9 (w/ heels sliding along wall)

Am I supposed to do ALL Dl's then switch to HSPU's??

"Diane"
21-15-9 of
225# deadlift
HSPU (subbed with HSPU with knees on a 24" box"

Time 7:48 PR by 3:52

m/25/6'2/205

subbed 95lb shoulder press for hspu

14:20

got a long way to go

17:00

not as rx'd, coming off a one month break:

185lb DL
all HSPU were unbroken

Rx
10:37

as rx'd:
17:57
Disappointed my PR is 16:05

DL 155lbs
HSPU feet on bar at armpit hieght

5:10

try 20 more pounds on DL next time

5 mile run
38:40
then
95# hang cleans
Pushups
21-15-9
5:34

10:20

M/25/215#/6'2"

3:30

Subbed knees on stability ball hspu's.

Greg's warm up...

time as rex'd..

4.37.. 1 minute faster then last time..

1 second slower then my brother:(

DL 20 lbs 1st round 30 lbs 2nd & 3rd
piked PU

Forgot to start stopwatch did with prescribed weight and legs elevated on Smith about 12 mins

M/40/6'2"/195

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

11:28

Super fun group workout at CrossFitSnohomish this morning. Thanks Jeff & Charity for hosting us all. You guys are amazing. Wow!!!

back from illness
185 lb deadlifts
HSPU off smith bar at chest height
16+ minutes

cfwux3
burgwux2

diane
21-15-9
225# deadlift
HSPU (feet on bar, almost real ones)

8:46

M/39/185

Another Marty weighs in. Another Marty C., in fact.

CFWU x 3

As rx'd:

8:45 (pr)

My previous time with Diane was 12:10.

More better faster

Did this a day late; sub'd seated overhead bodyweight presses on the smith machine for HSPU's.

As rx'd, 8:16 (new PR)

done yesterday (3/7/08)

25/f/5'2/132#

breakfast: run 46 minutes = 6.1 miles
oy, the shins feel every stride. i think those missed jumps bruised my bones along with cuttin up the skin.

cfwu, practice deadlifts 5x135# (to see if i could pull off any w/o shin contact)

WOD: "Diane"
21-15-9
185# deadlift
hspu (forehead to floor)
time = 9:15
minute and a half slower than last time. had to slow it down to avoid touching the shins. wuz not fun. altho i kept it flat the whole time, the back certainly felt the altered technique and is still feeing it today.

As rx'd 7:35. Waaaay off of pr. HSPU's are just crap of late.

M/36/172

Diane
13:00

Sub 155 dl's, (135's last time) feet up on 18 step blocks with platform. Very vertical on up and down.

41M/175#

DL: 195 #

o/w as Rx'd

9:04

M/38/180/5'10"
Diane
11:05

&&&&&&&&&&

First workout all week but a good one to get back into the swing.

225 is about my max so I had to scale those down to 185.

Finished in 10:17

Practiced MU's from a seated position and worked on turning my hands out at the bottom. Finally figured out how to turn my wrists out. My problem was that I couldn't keep my false grip because my rings are to slick. Need to rough them up so I can grip them better.

29/f/110

155# deadlifts
HSPU against wall

6:57

7:45 vs
9:13--didn't have it today--225 felt heavy 1/11/08
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

15 min ellip wu 19/19. m/51/175.

37/m/185/5'9"

As Rx'd

8:58
225#DL-all broken
HSPU- 3-5 at a time

Age 35
BW 150#

As rx'd:

7:18

7:17 with help on HSPU.

"Diane" as rx'd 2:51

Does anyone else get extremely bad headaches during these workouts? Ive never had a migraine before, but I think these workouts give me headaches that are about as bad. Anyone have any tips to get rid of these or prevent them all together? Thanks!

MD

DO WORK

WOD #35:
DeadLift - 133#
Shoulder Press - 67#
Time: 16:44

27:20

DL 135# Shoulder press 75#

27YOM
195LBS
5'10''

Warm-up:
KB Swings, Pull-ups, SDHP

WOD as Rx'd:
7:48

By far the HSPUs are the weak link in my chain.

"Diane"
BW: 180
21-15-9 reps of:
225 pound Deadlift (broken 8-7-6, 8-7, 5-4)
Handstand push-ups (subbed 45#DBs presses, broken)

Time: 23:09 v. 20:35 last time, but using more weight both lifts. First time with prescribed wight on DLs for this WO.

20/m/150

HSPU with a friend spotting
Deadlifts: 198 for the set of 21 and for first 10 of second round...then scaled to 154 rest of way

9:30

M/20/6'1''/185

15:00 as rx'd

M/35/175

15:29 as rx'd (PR)

27/m/6'0"/185

as rx'ed

6:15

rock out...

M/31/204

CFWUx2

WOD, didn't time this one today. DL's pretty much unbroken (a few breaths between some reps). HSPU's were not that pretty.

A pretty HSPU would be Kelly's esp once she works it to the point of starting with hands at the shoulders.

I'm gettin a bit heavy, need to watch the GS cookies (it just can't be helped with 2 of the cutest sellers in my house!)

diane: 9:29

modified: still can't do hspu's, so used feet-elevated-push-ups with waist bent so body is 90' with ground

Jeff @ home
Nose to ground HSPU
w/ 20# vest on
10:15

Charity-
155# DL
HSPU nose to ground
5:17 (4:56)

m/36/170

21, 15, 9 reps of 185lb deadlift and HSPU: 18:54. This was tough. Not my best time, but I was hurting from doing the GI Jane workout the day before.

Winter storms closed the gym for a couple of days. Just catching up.

M/38/215

Diane - subbed smith machine foot-hook for hspu's. 225lb DL as RX'ed:

13:30

First time going to 225 DL's on this WOD.

Didier #464: "As Rx'd" means "As prescribed." That is, completing the workout exactly as specified.

MD #505: I get headaches sometimes too. Nothing too serious though (knock on wood). No idea how to prevent it. I usually just drink water, have something to eat, and relax a while.

25 yom 6' 225
WOD as Rx'd
8:11
225 deadlift
headstand push-ups
21 15 9 reps

40/m/176cm/68kg

21-15-9
95# SDHP
HSPU against with forehead down to folded blanket, about 3in high

09:59

Not enough weights at home for deadlifts as rx'd, so I subbed sdhps for a similar workload (I hope).

40/M/175

As RX'd. HSPUs against a wall with full ROM.

Time: 6:52 (PR!)

27/M/231

Diane - as Rx'd 10:05

Diane scaled, 135# DL and worked on perfecting form. HSPU still not to floor but better. 16:07

33/M/175

as rx'd 5:32

correction

5:23

Diane
8:15 as Rx'd
toebud

m/26/205

dl:225
hspu: modified
8:05

33/M/180

7:14 as Rx'd

needed to have one foot on wall b/c still can't do real hspu. otherwise, as rx'd

11:08

CrossFit Snohomish Trainer-Jeff Vale
Did group work out

<

m/37/6'/233

15:24
<<

7:37

CFWU x3

as rx'ed
3:15 (PR)

After blazing through this on a day that i feel completely off, i believe i can do this sub 3 minutes in the near future.

bwt:151

as rx'd: 5:36

nose to floor...

3xcfwu sans dips

with ankles on racked barbell and 225dl

4:43

39/m/175

as rx'd

8:39

as rxd

just under 6min

as rx'd: 7.45

nose to floor HSPU's

Diane, as rx'ed ... except some of the HSPUs were short stroked.

12.16 (.53/4.21, 1.01/3.27, .37/1.55)

Short stroke PR by 1.30

For HSPUs, having a padded surface under head makes an enormous difference in performance. Holding weight and speed under control in descent of HSPU apparently saps much strength.

Paul

M/28/6'2/190 Martial Artists - TaeKwonDo 3yrs.

Warm-up:
-6 min. of rowing.
-Front stetching kicks
-dynamic hamstring stretches as done in MA class.

WOD: 21-15-9
- DL @ 225lbs.
- Modified HSPU - put feet on high box and bent at waist.

Time: 7:55lbs

Notes:
- Pre-workout meal included a quick shake and an orange.
- Good deadlifts
- I can intensify the HSPU a bit more. They were kinda easy.

34/M/134 lbs./5'-6"
14:00 as Required
First time doing this workout. I didn't think that I'd feel my lower back so much when doing the HSPU's. I'm a light guy, so the 45 reps of 225 were a challenge, but o.k. Honestly, it was my grip in my right hand that was making me put down the weight and get reset most of the time. mostly 4-5 rep sets for the D.L.

144lbs/31yoa

Diane as Rx'd

6:38 (previous 7:00)

HSPUs fully upright with feet on the wall and head going down to one plyo disc about 3 inches off the ground. I guess this would be a PR, although a feet supported HSPUs version of Diane has my time in the low 4:00's. The HSPUs still slowed me on this one, as the DLs were not a problem. the sets were as follows:

DLs: 21, 11-4, 9
HSPUs: 16-5, 8-4-3, 3-2-2-2

80kg deadlift - broken into sets of 7, 8, or 9.
HSPU off of the situp bench. feet at about high hip level. hair to ground. 10-15 in a set
11-12 minutes

15 minutes

23/M/150

11.21 As Rx'd.

9999999999999999999999999999999999999999999999999
TSCHANZY 46 YOM 175 LBS 5'9"

17:15 AS RXED SHOULDER'S TO HANDS/SELF SPOT

LAST TIME 14:23 BIG HIKE YESTERDAY!

9999999999999999999999999999999999999999999999999

m/40/145
20Mins. as rx'd
all broken sets

22/m/185
10min flat, as rx'd

trap bar deadlifts

3:16

Didn't go after it...about 30 sec off PR. Fell out of last HSPUs and fell out of middle round on # 14.

Followed with a 10 KTE and then 3 rounds on bag.

46/M/180
HSUP #15 on Smith Machine
DL as Rx'd
13:15
Same time
worked harder on the hspu's
might try one unassisted next week

about 15 minutes to complete WOD.

HSPU - 1st set had to split up 16 then 5
deadlift - 1st set 11 then 10
did the rest in complete sets.

could have finished sooner. However, 2 work out partners slowed things down a little.

16:25 didn't feel good at all. back still sore from going to hard on previous deadlift. def. better have a faster time next go around

23/M/152#

First post in months; first Diane in over four months. Moved and haven't been working out (maybe 10 times in 12 weeks).

as Rx'd
7:07

(1:20 off PR, ~25% worse)

135# Deadlift
40# Dumbell Press
10 minutes
21/15/9

11:09

29 yom 225#
Late post on this one but its one of my favorites

as rx'd
6:46

(Actually did this on Monday 3/10/08)
70# deadlift
handstand push ups (1/5 of the way down)
21/19/15 reps
16:02 minutes

plus
30 min jump rope
40 push ups
100 army style sit ups
stretching

3 rounds to warm up
samson stretch
15 ohs with 45 lbs.
15 ghsu
15 ghbe
15 pullups
10 ring pushups with elevated feet

WOD - 4:38

I did overhand grip (on the first set) deadlifts on a thicker bar (the whole time) this time to work on my group. Unfortunately it also meant that I was only faster by two seconds. It also seems that when I stop practicing handstands, I get worse at them. Who would have thought?

swimming
underwater swimming to warm up, 30 yards, 25,25,25

7 X 50 free pull only on 55
rest
3 x 25 free kick/25 breast kick on 1:20
rest
6 X 50 free on 50
rest
3 X 25 free kick/25 breast kick on 1:20
rest
2 X 50 breast on 55
cool down

hip and shoulder stretches

M/35/140/5'-5"

DL 205 (still pretty heavy for me I think)
HSPU nose to ground (all reps, 1st time for me!)
15:13

Vaughn in Jackson, TN. M/41/165/5'8"

As required: 9:55. All sets broken.

21-15-9
67, 87, 97 6:50

NO

Deadlifts hurt me. Not in the good way, in the freaking BAD way.

NO

7.40 as rx'd

37/m/145/5'8"

wu
800m

3rnds
15pushups
15situps
15squats
40yd burpee broad jump

end w/400m

Jerks (nice and easy nothing too heavy)
First rep of each set started behind the neck.
3(95) 3(115) 3(135) 3(145) 3(155) 3(160)

Diane as rx'd
DL-185
8:13(pr) last time 9:27 (12/26/07)

Alex, SAV GA.
69"/155 lbs

8:50:49

WU 2X 500meters row

Diane
DL 225lbs (15/6, 10/5, 9)
HSPU (7/14 toes on chest high bar, 4/4/4/3, 4/3/3)
I wanted to do this rx and bailed during the first set of HSPU. I then forced my self to finish the last two sets with HSPU.
13:15

Compare to
WU 2X 500meters row

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

33/M/185

As Rx'd 20:47

Got the DL's unbroken this time, no problem.

HSPU's are still my nemesis. Built some paralettes for today, went deep, but ran out of strength, had to break them up into ones and twos.

115-120-125
assisted hanstand push ups,
I am so weak.

(done 3/10/08 after four rest days)
25:10...148/173
185# DL's: 26*(10,5,6,5),15(5,5,5),9(4,5)
HSPU's self-assisted on side of power rack: 21(10,5,3,3),15(3,3,3,3,3),9(5,4)
DL's were very smooth & strong (*did too many in rd 1). HSPU's were rough. Didn't have my feet up high enough for first two rds.

34 M 195

As Rx'ed

2nd WOD of the day didn't go for time, but about 15 min.

24/m/155 (5'8")

as Rx'd (trapbar): 9:38

Nearly the same exact time as last time.

22:56
All HSPUs were heels over rack (19) with nose to floor (1st time)
DL as Rx'd

As rx'd 5:13

Tim:

5:30

12:38 w/ 145lb DL, incline pu at about 4ft

95 dead
hand push highest rack
16:04

still not strong enough for rx

hspu against wall
135# dead lift

12 minutes
next time will increase wt to 185#

26/m/5'9"/165lbs
HSPU were kipping (got the idea from Rob's "Mary at 7k ft" WOD) It works. Never could do full HSPU before this.
As rx'd 27:06

m/27/6'2"/215

1hr bouldering
CFWUx3

As Rx'd 12:36
DL broken 12,5,4 then 8,7 then 9
HSPU slight kip with knees bent

18:56 as rx'd

25m/167

185lbs DL

6:56

As rx'd: 18:35

F/24/150/5'9"

7:09
Vert HSPU limited ROM

43/m/165

As Rx

8:13

PR, DL quite strong, HSPU go deeper

27/m/193

CFWU x 3

WOD as rx'd: 9:41

HSPU with feet on Smith machine bar's highest point (roughly eye level).

as rx'd 8 mins

as rx'd

6:50

last time 8:47...huge improvement

22:00
DL 165#
HSPU (I wouldn't call them hand stand, I would call them elevated)

dl 40# dumbbells 21-15-9
shoulder press
25#dumbbells 10 20# dumbbells 11
25#dumbbells 10 20# dumbbells 5
25#dumbbells 9

23/m/192lb
3:58 as rx

as Rx'd

12:58

m/35/200/6'

6:21 (pr)

HSPUs with toe assist on bar.

Age 36
BW 186

CFWU 2x15

Ugh... After two weeks off, not enjoying my triumphant return to CrossFit today.

12:00, vs. 9:30 last time, vs. 6:45 PR. Yikes! I'm thinking I'll be sore tomorrow.

"Diane" scaled to 165#DL and HSPUs down to our folded pad
6:24

8:59

33/M/205lbs

225lbs deadlift
95 lbs press

14:20

11:38

CFWUx3
7:32, as rx'd (10:05 last time)

10:12

10:21

225 lb deadlift
HSPU with feet against wall

195LB Deadlifts

9:09

30yom, 160#
6:30 (HSPU with feet against wall)

8:45 (2:00 better than last time)

I really was feeling good today, plus I worked out in the afternoon rather than right after I woke up (which is my norm).

Rx'd 8:52 - PR

very light wu

as rx'd completed on 080314
17:38 hspu's still kicking my ass

071101 18:38
True vertical hspu on smith machine bar. Losing time working through mf.

070917 12:30
Melissa held my feet on hspu for balance

WU - 100 single-unders + 2 CFWU
high angle push-ups vice HSPU
225# DL (need to improve DL form)
approx 8:45 (watch stopped prematurely)
previous time (080111) 8:41
M/47/195#/72"

m/34/5'9/175

CFWU - 2. Only 5 pullups first round. None 2nd round. 2 sets superman raises.
1 Burgener wu

Only 2 sets CFWU to get to work earlier.

Couldn't get coordination right for HSPU against wall with Bob holding feet. Cost me some time here. Wound up doing them on bench. Try them on squat rack like Bob did next time.

DL broken due to weak grip. Satisfied with form though.

8:17.

First time at 225. Did 185 in 8:25 last time.

11:40 (PR)
my father held my legs for the hspu

3/16/08 - 15:25 - HSPU still assisted but getting less so, used parrellelettes pvc which are much more difficult. Nice!
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)

CFWU
situps to 10 degrees belw horizontal
100# assist on pullups and dips

WOD
21-15-9
155# deadlift
HSPU with feet on a bar just below waist level

9:32

34/M/77kg

As Rx'd:

09:20

subbed 90kg DL (not 100kg)

13.17

WU: 300skip in 3 min, 3CFWU, 10 DL at 135lbs and 5 DL at 155lbs, then 25 sit-ups unanchored.

Relatively new to weights, so scaled DL to 185lbs and HSPU assisted with the almost useless Smith bar.

19:48

WD: 5 DL at 135lbs, 5 DL at 95lbs and 50 sit-ups unanchored. While this one did tire me out, I still felt the need to play some ball hockey for an hour immediately after...many more breaks/subs during this game...

I need to reduce the weight next time so I can keep working harder and more consistently without the long breaks. Something I can do in 15 min and work down to under 10, I'm thinking. That or just work harder...

2 mile run 16:30
21-15-9 reps of:
205 pound Deadlift
Handstand push-ups
15:53

wu 3:00 jump rope
cfwu x 3 (OHS,pushups,situps,ring dips,pullups)

wod
205# DL (10/6/5,6/5/4,5/4)
hspu w/ feet in rings 5+ feet off ground
13:31

29/190/M
as rx'd
17:08

27/m/190

as rx'd
17:08

first time as rx'd

TIME - 13:30(PR)

Feet on bar in squat rack.
11:44

14:44

CFWUx3, DL wu..BW 134; trying to get back into not shorting myself on warmup

165# DL, HSPU assisted 1 leg on shoulder-height bar.

12:01 PR (old was 11:42 with 155#, so this is more #/sec)

Stick w/ weight for next time, work on doing negative HSPU instead of assisted...by the time I can do full HSPU I should be able to up the weight again too.

XXXXXXXXXXXXXXXXXXXXXXXX
167/m/29
9:32
Working on improving my HSPUs. Feet against wall, but doing the upside down thingie now. got two "free standing" but long way from doing a set without the wall.

25/m/5'10/140

120 pound deadlift, 35 pound dumbbell shoulder presses
14:00

4.36

I have a rest question.

I have been doing the crossfit workout for austere environments (it works well if you do not have enough equipment yet) for almost three weeks. It goes for five days straight with two days rest. I am feeling really exhausted, even though I get my 8+ hours of sleep and have cleaned up my eating. I have also noted that my form is starting to lag in some workouts

Does anyone "cycle" on and off these workouts in order to get adequate rest?

In my previous weight "lifting" days, I would take a week or so off every couple of months, so does anyone recommend the same with crossfit?

In other words, will a week off here and there benefit me?

Thanks

m/49/6'3"/268
assisted HSPU (feet up on cooler)
195 lb deadlift
14:13 -- first effort on Diane

HSPU.. Good Ive been needing to catch up on some shoulder workouts.. it'll be fun

WOD as Rx'd:

31:05

Still in my first month of crossfit, thought I was doing well until I met "Diane".

Deadlifts no problem, HSPUs were another story. At least I found something new to work on.

Male/26 yo. 5'8"/152 lbs./Never been to an actual Crossfit gym.

4:50 which apparantly puts me in the top 10 all time. Not a bad deadlifts for my weigh 1.5x! Made the handstand pushups a lot easier though I just cranked right through them.

5 deadlifts 315/ 5 clean & press 185 5 rounds
15/12/9 pull-ups superset with 10 KB cleans/swings
20 ball slams/ 30 sec big rope fast hands 3 rnds

36yo/M/82.5Kg/1.8m
As Rxd : 7m24s

M 48 yrs/132 lbs/5'6"

Scaled weight to 170 lbs
11:20

Could have increased weight, could do it as Rx'd but it would have slowed me down quite a bit.

HSPU aren't friendly to us with long and lanky arms...such a long distance to go down and back up from forehead/nose.

15:30
6 1/2 minutes slower
what's up with that?

9:35
sub 135# dls
wu-30 min lvl 8 home stairs progressive

m/24/6'3"/206

as rxd with 90kg deads

12 minutes flat

45/m/209
Modified Diane
8:52
used 220 for deadlifts forgot to add 5 lbs
substituted dips for HSPU a little woried about inversion since I have retinal thinning from myopia, will check with opthamalogist.
Since I wasn't too winded after these I conclude I was pacing too much. Could have gone faster.With docs ok will try some negative hspu

51/M/150
DL - 155 lbs.
Overhead press - 20 lb db
DL 21 straight; 15 broken; 9 straight
Press - broken
~12:30

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29/m/170

did this on june 25th in replacement

430 as rxd

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DL 185lb

5:50