I love deadlifts. Cannot wait!!

wow!!

i enjoy deadlifts and HSPU's

Two months since the last Diane? Seems much more recent. Maybe it is the anxiety of Diane that makes me feel that way. Still need to do Elizabeth...I'm a few days behind. 50 Burpees today at 4:03.

Dan D.

www.CrossFitStickers.com

Get some! S/f

Im on the top 3 comments!

Can't wait. 3 hours left of the nightshift. Sleep, and then do Diane... Sounds like a plan.

GET SOME!

body still a wreck but doing the 800's and Diane right now.

my 2 year old did his own WOD yesterday.

10 pushups
10 situps
10 burpees

quote"dad that was hard work. I need a big drink"

priceless

I'm pretty new to Crossfit and loving every minute of it, but is it normal to keep checking every 5 minutes for tomorrow's wod? Every time I walk by the computer I hit the refresh button hoping it pops up.

Sweet, one of my favorite girls. I forgot to post my time on this last time but I think in was 6 somthing, so I'll try for under 6 this go around.

I NEED the tune from the video!

RE: #8

I'm a CF newbie, also. I thought I was the only one that keeps looking for the next WOD. I look forward to it and dread it at the same time.

Man, I love CF!

yeaaaaa!!! prolly gotta do light weight...

OT -

Secretary of the Navy, Donald C. Winter announced on May 7 at a ceremony in Lake Ronkonkoma, N.Y., the name of the newest Arleigh Burke-class guided-missile destroyer will be USS Michael Murphy. Designated as DDG 112, the name honors Lt. Michael Murphy who was posthumously awarded the Medal of Honor for his heroic actions during Operation Red Wing, in Afghanistan on June 28, 2005.

“Michael Murphy’s name which will be forever synonymous with astonishing courage under fire will now be associated with one of the U.S. Navy’s most technologically advanced, most powerful and most capable warships,” Winter said.

From Neptunus Lex (WFS) - http://www.neptunuslex.com/2008/05/07/a-step-in-the-right-direction/

Richard -

Just Like You Imagined - Nine Inch Nails

Awesome video; I'm looking forward to tomorrow.

still sore from elizabeth.... god bless cf

if i can't do hspu what can i subsitute?

Wow! Somehow, I felt this one coming after the run today. Great video; especially the shot of the skinned shin.

Jeff, check the exercises and demos for the HSPU variation demo - oh he11, here it is: http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

I guess that makes me cheap and easy.

I like this lady a lot, looking forward to the AM.

And yes, geeks like us are always on the prowl to see what CF will bring for tomorrow. J is even asking me.

Paul

what's a good substitute for handstand push ups if i'm not strong enough?

should i get someone to spot me and hold my ankles?

thanks

Rob, you beat me by one post...
I just completed the 800s and burpees....this will be fun tomorrow!
3,2,1...Go!

Rob, you beat me by one post!
just finished the 800s and burpees...
This will be fun tomorrow!
3,2,1...Go!

as rx'd

7:29

slower by 29 seconds from last time probably due to the shoulder wod 2 days earlier

This will be my 4th WoD. I am so scared and yet so excited for tomorrow a.m. :)

Dead lifts.. I am familiar with.

HSPU? not so much! Will definitely be doing a modified as shown in the video posted in #18 -- thank you so much for posting that Apolloswabbie!!

diane stats from logsitall.com - 139 entries:

median: 8:45

top 20 men:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Gerry Hutchings 3 mins 37 secs M 34 155 CFVB
[2] Anthony Bainbridge 4 mins 3 secs M 30 180 CrossFit Fredericton
[3] Sam Cannons 4 mins 4 secs M 25 178 Cairns - Soon to be a CFAffiliate
[4] paul beckwith 4 mins 12 secs M 33 265 carolinacrossfit
[5] Eric Brandom 4 mins 13 secs M 23 185
[6] Rune Lind 4 mins 14 secs M 35 180 CrossFit Bodo
[7] Ricky Frausto 4 mins 20 secs M 30 150 CrossFit Omaha
[8] J roCk 4 mins 33 secs M 33 191
[9] Michael Giardina 4 mins 53 secs M 28 180 CFATL
[10] damon stewart 4 mins 54 secs M 31 168 WasatchCrossfit.com
[11] Matt Chan 4 mins 58 secs M 30 196 Solo
[12] Caleb Gregory 4 mins 58 secs M 25 155 CrossFitCHF
[13] Shawn Knowles 5 mins 3 secs M 30 170 Crossfit Wilmington
[14] David Wyatt 5 mins 4 secs M 30 175 Sonz Palm Beach Gardens
[15] Joshua Negley 5 mins 4 secs M 30 187
[16] Adam Barlow 5 mins 5 secs M 31 155
[17] George Mounce 5 mins 7 secs M 31 175 Solo
[18] Brian Zickefoose 5 mins 12 secs M 29 225
[19] David Gottlieb 5 mins 19 secs M 25 175 NavySeals.com
[20] Jami Tikkanen 5 mins 23 secs M 26 170

top women:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Laura DeMarco 6 mins 17 secs F 33 155 CFATL
[2] Cherie Chan 9 mins 42 secs F 34 133

top times 40 - 50 year olds:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Mike Lane 5 mins 55 secs M 43 146 Solo
[2] David Sailor 5 mins 56 secs M 45 177 Londonderry, NH
[3] Bubba Hagood 7 mins 12 secs M 45 160 CrossFit New England
[4] Paul Hauf 7 mins 45 secs M 40 175 Solo
[5] Tom OBrien 7 mins 50 secs M 42 200
[6] James Climer 8 mins 12 secs M 48 205 Paso Robles,CA Home Garage
[7] ken cutrer 8 mins 29 secs M 44 185 gsx
[8] John McLaughlin 9 mins 47 secs M 40 165 Sonz Jupiter
[9] Colin Menniss 10 mins 25 secs M 42 154 Crossfit Catford
[10] Bill Ross 11 mins 16 secs M 42 170
[11] Tom Perry 12 mins 53 secs M 47 171 Solo - Londonderry, NH
[12] Scott Hanson 13 mins 32 secs M 49 156 Idaho Falls Family YMCA
[13] Patrick Kennedy 13 mins 34 secs M 42 177
[14] Wade Smith 13 mins 46 secs M 48 180 Gold's - Roseville, CA
[15] Joe Stricklin 14 mins 1 sec M 45 160
[16] P S 15 mins 34 secs M 46 175
[17] c c 16 mins 53 secs M 48 171
[18] Jonathan Shippey 18 mins 40 secs M 44 170

full listing:
http://www.logsitall.com/stats-embedded.asp?ai=22&mi=2&mil=19%2021&mvl=Diane,%20Rx&gender=mixed&ag=0&mmx=min

-bp

(40 - 50 yo just because :-)

HSPU sub
Try Seated DB presses at a weight heavy enough to fatigue without having to lower the weight of the dumbell in order to finish. Break up sets as needed, you'll get better and stronger as long as you stick with it. You can also kick up to a hand stand and hold it for a few seconds. One kick up for each push up.

Waiting for the next WOD to post is like waiting for your next hit of crack. Not that I would know that.

YESSS MY FAVORITE!!!!!

I have a feeling my 40 time will be decreasing after this cycle.. YES!- its well needed, yesterday on the ultimate frisbee field another player almost caught up to me! I can't have that happening!

#24 bill -- way to show the 40-50 year old love!

Dang, I am so fired up by that video I just want to start the WOD right now and bring on the pain.

Is it cheating if you rest after each set of HSPUs if you're working with a partner?

recovering from stress fractures, subbed 14.3 mi bike ride for the 800s 70 minutes.

the problem ive found with planning out routes youve never done before online on roads youve never been on is that 3/4 of it ends up being me trucking uphill on my little mountain bike....

nice weather though. and this wod looks like a good time.

Only just started running again.... Did a hilly run that I mapped out on mapmyrun.

16.5 mins final time.

First 800m - 3.30 (3 mins rest streching)
Second - 3.45 (2 mins rest)
Third - 3.15 (1 min rest)
Final - 3.13

I think if I could get over the fear of kicking up against a wall I could do this as RX'd, but I just can't seem to get myself to kick hard enough to lean against the wall. Oh well, will sub this one like a wussie.

Oh crap I never should have added Squats to the 800m"s during the rest. Well I guess I'll just cross that bridge when I come to it. How do people feel about kipping HSPUs with "Diane"?

Oh crap I posted on the wrong day haha - sorry guys I'm in Australia haha - I think I've got the days and times confused.

hum, not sure what to modify the DL weight too... I did 125 last time, but 155 is my PR. Might try 135.

Karin

Where are all the Alli/Calli haters? I mean come on she's right there in the picture trying to act natural like she doesn't know there is a camera on her.

I kid Alli. You rock!

I think HSPU's are one of my most hated exercises. Actually anything that uses shoulders primarily. Crossfit was a reality check when I thought I was strong in that area

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

Did the 800's tonight after finishing my last final ever! graduating saturday! These were a great way to celebrate!
I've run 1:58.5 in the 800m before so this wod was right up my alley. measured this one on the street 800m up a slight incline, so on the way back (the 2nd and 4th) intervals were a little downhill.

1. 2:19 (rest 5 min)
2. 2:25 (rest 5 min)
3. 2:40 (rest 7 min)
4. 2:26 (collapse)

My first meeting with Diane tomorrow...I'm pretty new into crossfit so the HSPUs are gonna be tough on me. Haven't really done that many before. I have a question for someone using the Zone diet: I'm not trying to lose weight (6'1'' and 180 lbs), Have you notice an increase in your performance since you have started using it? I understand the 3-2-1 ratio for meals but what is a "block"? Thanks for the insight, and thanks for the workouts, they rock!

Ha. I look lost.

That was the heat before I got volunteered to do that workout. I'm glad I did it even though it had running and Box Jumps which me and my partner had to do on a tire. I wasn't really prepared for that but I guess that's what CrossFit is about - being able to preform when you're not ready.

I forgot how much great energy gets pumping in the gym during workouts at a cert.. It's pretty incredible and way more intense doing it than watching. My partner was great too. Partner workouts are cool and I hope I get a chance to do them more often. Hi Jenn! Your deadlifts were way better than you expected weren't they?!

Miles Key: You SO were not doing POSE during this workout! You were practically leaning backwards! How did you even stay up so straight? ;) It was great going out to dinner with you and Christine tonight.. Thank you. I hope you're trip to California was all you expected and more. Look forward to seeing you when Christine comes back for her cert! Look out for those CF t-shirts in the mail.

Two Girls in a cycle. Bring on the pain.

VIDEO...

WELL, HERE IT GOES.

SOME CO-WORKERS AND FRIENDS HAVE SAID THAT I SHOULD DO A VIDEO BUT I DIDN'T JUST WANT TO DO AN EXISTING WOD. I THOUGHT CONTRIBUTING SOMETHING NEW TO CROSSFIT WOULD BE BEST.

I CALL IT 'THE FIVE ALARM'

IT'S SIMPLE BUT HARD AND ANYONE CAN DO IT.

http://youtube.com/user/RBSDKS

IT'S UNCUT AND UNEDITED AND RAW. TRUE CROSSFIT FORM!

YES, I'M A LITTLE SPOOKED ABOUT THIS BUT THERE IT IS...ENJOY!

ROBERT S.
TUCSON, AZ.

Allison, Miles had to lag because my big butt was slowing him down. Otherwise he would have been done much faster, Pose does not work while you are looking back for your much slower partner.

RIPPED Robert S. All that in 110 degree heat counts in my book bro!

J

Going back to Wednesday's conversation about the Zone, I'm glad that I'm not the only person hurting on the zone, Mike. I'm 6'2, 175 and starting at 11 blocks (3 and 2 for a snack) and it really kicked my butt for two days, but today was way better.

Sugar detox sucks.

Leslie Ap #44: Goodness that doesn't sound right. I'm not a ZONE expert by any means but I'm 5'2 120something and I'M doing 11 blocks. Something tells me you're probably STARVING over there. I bet you should be eating a few more.

Angelo #43: Nooo don't be so hard on yourself. You guys were doing a great job. I'm pretty sure I was going about the same pace as you guys. Running isn't easy but POSE makes it easier..

You're going to hit your goals without a doubt. What were they exactly? 25#? I'm rooting for you.

Ok I am going to tackle Diane on Friday for the 3rd time in the last 2 months. I like diane I love the DLs I like the HSPUs, but man do they kill me. my last 12 are usually kipping. We will see how it goes.

Did the 800s this morning and I'm just getting around to posting.

2:37
2:44
2:48
2:36

Approx. 6-7mins rest between each round.

Greg's Warm UP

Time as rex'd

4.37

the same as last time :)

Allison, 15# maybe 20#, get some sleep. I have an excuse I am stuck here at work having a hell of a night I should be awake.

Going to work on the runs tomorrow, Miles was doing his best to help me out so no more treadmill real ground pounding from now on, was not going to run at 295 but 244 is much easier on the knees/hips/ankles.

As rx´d: 15.23

Great workout, 13 mins even.

i'm staying at a hotel for a couple days that at most has so dumbells. mostly a couple treadmills and such. i can't think of any sub for deadlifts, especially not at such a high weight. any suggestions, or am i just gunna have to make this one up later?

6:58. Dropped 2 minutes off my time. Nice

#14 Elise

Thanks a ton and good luck with "Diane."

This is the second time for this workout.
1st time was 16:09

This time, 7:10

Didn't want to get out of bed. I'm glad I did.

Hey ECHO @ #6: NO YOU'RE NOT! Seriously, if your gonna brag about something, make sure it's worthwhile and substantiated! GOD ALMIGHTY! Big deal! We still love ya though. Now go sleep with "Diane"!

24/male/140 lbs. 4:49 as rx'd. Felt fine immediately following the workout and I was tossing around the idea of doing some wallballs, then 5 minutes later the room started spinning like a friday night last call!

f:35
bw: 58kg

Deadlift @ 55kg - all broken reps
HSPU (half-way down, until last set when I realised my head position had been wrong throughout the 1st 2 sets) - all broken reps

Time: 16.40
_________________

Can 2 half muscle-ups equal 1???

4:26; That's a big PR for me...3 minutes off my last time. I would like to thank the level 1 cert in ann arbour last month. i've been a trainer and CSCS for 8 years and crossfit has changed my life.

32/M/5'9"/204#

WOD, scaled down to 185# and HSPUs with feet on bar at 5'

Total time: 8:26

Added a 16:00 2-miler to keep the heartrate up for an extra bit.

19/M/1.84m/83kg

Shot warmup, and then the WOD

21-15-9 of

110 kg deadlift
30 kg strich overhead press

in 19:50

I blame the overhead presses for the long time, I not that trained in overhead exercises:S
But it leave room for improvement :D

10:52 as prescribed, about 1 minute off PR. Morning workout 10% discount applies, so I'll take it. Long transition between bar and free wall space.

Tariq

9:50 using 205; still nursing back injury

lol, Alison, I was just going to say the same thing.

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

12:12 Rx (wall HSPU)

First time Rx for this one -- 080307 was 185# and parallette HSPU in 5:35, so this was pretty different

49m/5'10"/225
I combined the last two workouts...sort of.
I was not sure how my shoulder would handle DLs so I used only 135#, ran 800m between sets
times: 4:03, 4:06, 4:04, 3:30. No HSPU, did shoulder PT exercises instead.

This was my PR, from Mar 7:
12.16 (.53/4.21, 1.01/3.27, .37/1.55)

Today, 6.42, PR by 5.42!
.42/1.30, .58/1.48, .37/1.07

HSPU break through.

Paul

M/29/5'10"/188/nyc

Bit off a little more than I could chew on the DLs. First set was broken because of grip. Back tightened up on the second, so first had to drop weight to 185 and then only do half the reps. subbed HSPUs off of a 4' box.

Once the back loosened up, I did some back extensions and KB swings. Next time the DLs are going as rx'd.

m/39/198

CFWU

hspu done with feet on bar at 5 1/2 feet
dl as rx'd

total time 6:57

25/M/233/73"

10:22
Subbed in dips for HSPU, rehabing an AC shoulder separation...like I needed something to make the WOD hurt more right?

M/39/185

As rx'd:

12:25

Last time this workout came up, I had a PR with 8:45. I'm still feeling stiff and sore from doing Murph on Monday evening then Elizabeth Tuesday morning. Regardless, it was a terrible backslide.

More better faster

225 DL
toes on bar HSPU

9:33 (last time = 10:30)

17:15

my handstands we're killing me. Dead-lifts I did 7x3, 10,5, 5,4 HSPU's we're killing time. It doesn't help that I did the 800x4 workout prior to it. Although I wasn't pushing that hard on that, just working the POSE, did that terribly today, also I did Elizabeth yesterday. But all in all the workout felt great though. It was slower than I like but add on alot of running and I was still capable to more work. Anybody else get dizzy from deadlifts?

Petey

Thanks Coach, another elbow-friendly WOD.

I will hit this after work - last time I checked my HSPUs were at 17 - should be a big help!

Apolloswabbie #67

Woohoo, what a PR! Strong work, Brother.

Email re: CF Games coming shortly...

# 8 and # 11

I am a noob as well and do the same thing! I guess it's normal...sometimes I close my eyes before the page comes up because I'm scared! lol

As rx'd

Kenny- 7:00

Jesse- 7:38

Ryan- 7:42

Its amazing how much faster you go when there are people working out with you. Been doing crossfit on my own for about 6 months now with pretty good gains, but this week has been much faster do to competition.

36/M/155lb

As rx'd, did back-to-back after "Michael"

9:11

Crossfit Pentagon: You can cry but you can't quit!

DL's @ 135#...4:59...use 185# next time

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

18:35 as Rx'd

Flew through the deadlifts and took forever on the HSPU.

27/6'8"/210

8:44

I'd like to ask a question. There is this new crossfit gym opening in my town and I was curious about the prices. I've checked other Crossfit Affiliate gyms, but (and this is just out of my own curiousity), but why are the fees so high for crossfit gym memberships? I understand that there are trainers on hand to push us through and certified in crossfit training. But what if we don't need training (can attend a Crossfit Cert I) and just want to use the equipment. Regardless, i'm going to join but was just curious to owners of affiliates as to why the breakdown of the gyms are higher than other gyms. Hope I don't sound too offending because thats not what i'm here for.

I just realized something was missing this morning.

I never received my Crossfit Journal!

Could someone please send that to my email address?

Thanks.

Stuart Richardson

M/40/5'11"/180

16:43 (185#DL; limited range on HSPUs)

F/37/5'6"/140

14:21 (135#DL; HSPUs, head to deflated #4 soccer ball--not far!)

m 40 5'10 180 lbs
Scaled DL 205 lbs.
HSPU as RX'd
9:47

Question: I usually find myself able to do most exercises as Rx'd and I am usually competitive with time or weight. so the question is; on a workout like this is it better to scale and go faster or keep as Rx'd and go slower? (this would have been real slow as Rx'd)

Dang, Paul (#67) - awesome job on your PR! You practically cut your time in half. Wow!

12:45 - HSPU to 3" stack of books first round, then 2.5" for the 15 and 9. DL was 70 kg. Deads felt good for once. HSPU went well, but I don't think I could have gone much lower. Still need to get those. Not really into it today, lots of rest, didn't really push myself, but still beat my last time by 2 minutes.

27/6'6"/88 kg

17:21 as rx'd (matched my previous time)

diane = 7:35 . . . although the HSPUs were with one foot on a smith machine bar at about 5 feet...

followed it with a version of Michael but since we ran yesterday and I want to run tomorrow with my dog, I came up with “Walk, don’t run, Michael”….
3 rounds of 30 walking lunges, 30 back extensions, 30 situps….
I did mine in 9:25

age 41
bwt 210#
time with assisted HSPU: 8:08.
225# DL.

#13 annlee

Thanks for the post on Murph. Found this link but didn't get it posted earlier. This one is for Murph and all the heroes, named and unnamed. Rest easy.

http://www.netpoets.com/poems/sad/0647001.htm

12:31, broken into 3rds

M/20/195/6'1"

#32 - If you can't kick up to a handstand against the wall, just walk yourself up backwards until you practice the kick up enough that you can get it. If you learn to do it with a spotter who can get you up the rest of the way, it's easier to do on your own. Good luck!

wow sick video!

#24 pat does it in 3:01 on the Demo WOD thats top of the list

30/M/163

First WOD since 23rd of April. Have been trying to find somewhere to train since I got back from US. Finally found a gym with free weights(!).

Was concentrating on my deadlift form loads so decided against RXing. Kept it at 80kg (176lbs). Handstands were better than expected, but depth was a little on the shallow side.

8'58".

Mark
Subbed 185 lbs
9:09 PR by 4+ minutes
Head touched on each HSPU.

Age=28
BW=185 (depending)

Completed workout as prescribed without a clock. Focused on perfect execution while keeping the intensity around 80%.

Followed up with (3) ALL OUT 100 meter sprints.

1st date with Diane, she's a killer . . .
w/u with 2 sets of 10 "easy" hspu's (first time with these, very little ROM)
lots of breaks on the first D/L set, must not have been warmed up enough (and I'd not done D/Ls b4 Crossfit.) Sub'd 50# seated dumbell presses for the hspu's.
1. 8:32
2. 6:35
3. 3:56
19:03, room for improvement.

#83 g rav

Commit to two weeks at your local affiliate and see what you're paying for yourself. I won't be able to do the coaching, community and experience justice on a message board. Coaches who have decided to take on an affiliation are generally fitness professionals who have put far more blood sweat and tears into their craft than a 2 day seminar. I can't tell you how many people have walked into CrossFit South Brooklyn with several months to years training CrossFit and still have totally jacked up mechanics.

Also, if the prices seem high relative to a big box membership, you're comparing apples and oranges. Otherwise, if it's simply beyond your budget, build a home/garage gym and maintain close ties to your local affiliate as they will be a huge asset for you.

www.crossfitsouthbrooklyn.com

40/m/176cm/70kg

21-15-9

45kg (100#) SDHPs
HSPUs against wall, forehead touched folded blanket (about 3 inches tall)

9:58

What happened to walking lunges, double unders and knees to elbows?

10:52

Thx Bingo - copy email; let me know if you need another email address, seems like the other was getting kicked back a couple months back. Paul

37/m/150

7:44
Deadlift scaled to 185. Hspu as rx'd.

30/M/190

Not as rx'd and somewhat disapointed.

Last time I used 165 for DL this time I used 185.

My time last time was 8:32, this time it was 11:32.

My HSPU's were assisted witht the smith machine bar.

Every single set was broken.

John

30/m/5'10"/235

6:13 -- nearly 2 minutes of my last time

Did pushups with feet elevated 2.5 feet instead of hspu. Will elevate my feet higher next time hspu shows up in a wod.

my first Diane & 5th WoD... I had to prop my feet on a bench and do a modified L-shaped HSPU... I'm a weakling so could only dip down about a third of the way & used 50# worth of DBs. Gotta start somewhere though! Same as John (#105).. all my sets were broken. At least I know I'm working hard =)

11:32

...drank the kool-aid, and it is painful. I <3 CF.

8:21 as Rx'd (PR)

Another Big PR since the last time Diane came around! Last time was 13:02. First and last sets of DL were unbroken - I've never done more than 12 at this weight unbroken before. HSPU are still weak link, but much improved over last time.

coop
bw 147 age 39
HSPU feet on rack
Dead #225
12:57

Will
age 28 bw 248
#225 dead
shoulder press
DB #40
14:00

As rx'ed - 08::07

HSPU... not a fan

Quick question . . . I have had both my ACLs repaired, both my MCLs shaved, and have articular cartilage damage on both my femurs (god, I love rugby!) Doc says NO MORE RUNNING. Any ideas for times/distance on some alternatives? I push myself hard on the bike, but it doesn't give me the same rush as running and I don't know how to acount for the difference .

Amy 37/63"/125

Diane, scaled
21-15-9
135# DL
HSPU with feet on Smith machine bar
5:25

compare to 6:14 on 3/8/08 and 7:something on 1/11/08. Yeah!

M/20/195/6'1"

14:31

225# DLs and 5 x Handstand Push-ups per set, then switched to 55# seated dumbbell presses.

Pretty disappointing performance...

Subbed 95 lb shoulder press throughout, 185 lb DL for the first two rounds. Upped it to 205 for the last round.

17:20

Best CF photo EVER. There's all this frenetic action going on all around, then there's the Allison statue in the center, out of focus.

2:47 as Rx'd

As Rx'd, women weight 155#DL
Head touching the ground every time.

15:29

The DL weren't happening quickly today...really slow me down :P

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups SUB pushups hooking toes over bench in piked position

5:30
--------------------------------------------------------------------------------------
Compare to 080307

5:22

Steve

M/46/171

Last time 20 min
Today 14:47!

Props to whomever put that video together. That could be a commercial.

D,

CF website says to substitute the exercise with the same amount of time. For example, if a 400m run takes you 1:30 minutes then skip, bike, etc. for 1:30 minutes.

I have found hard skipping the easiest to use to transition between excercises if you go to a Globo type gym. I have also had two knee scopes and a bad ACL (12 years of rugby) and have found skipping fairly easy on the joints. However, biking is the easiest.

Hope this helps.
Ryan

BW 167

as rx'd

4:43

#80 Paul - Yes, take some time off, everyone does at some point. There is way too much variability in current physical abilities, nutrition etc. to have a global rest template but I think the one that is most often suggested on the boards is every 4th week at 50%, every 12th week off but you might need more if you're just starting. Best rule is if you feel like you need a rest, you do.

#86 Steve - your question has been discussed at length and in my opinion unresolved. My take is to do both; mix it up; put the varied into constantly varied functional movements; maybe do a search on the message boards for an in depth discussion on the topic.

48/M/160 15:48..these 12+ hour shifts are killing my times.

D #111 - I find the NordicTrack to be an effective sustitute. I injured my knees 25 years ago when I was a fairly competitive runner. Now I'm pushing 50 and find if I put the proper resistance on the NT, the distance and time seems to correlate to my former running times (adjusted for age and conditioning). For example, I used to run a 4:30 mile, on the NT I'm posting about 6 minutes. I'm not sure if I was able to keep running all those years what my times would actually be, but I figure it's close. My wife can still run, and she seems to post like times between running and NT. Just my opinion! ;-)

As Rx'd

6:04 PR by 2:46

I think next time I might put some plates under my hands to get more depth on my HSPU's.

225lb deadlift x 21
21 pullups
185 deadlift x 15
15 pullups
135 deadlift x 9
9 pullups

19:21..room for improvement

5 min C2, CFWU, BWUX3, DL warm up sets.

11:40

Up from 8:35 last time, but decreased scale. HSPU used to be on parrellettes with feet hooked on freezer. I just started kicking into HSPU position. Hands shoulder width and ROM not quite to forehead. I'll be working on that, but it is a step in the right direction. Tough too. DL 225 still. Hammies ready for an off day after this set of WODS.

500m easy row cool off.

I am very impressed with some of these Diane times.

Me? Not so good.

::: Deadlifts :::
185, reps as RX'd - grip is my weak link

::: HSPU :::
set 1) 4 halfway down, finished with elevated pushups

set 2) 4 halfway, finished elevated pushups

set 3) hold a handstand one minute, 9 elevated pushups

finished with a set of bar-only overhead presses to fatigue the shoulders additionally.

ran home.

~11:20

M/5'11/210

---
Christian
http://run50miles.org

M/30/180

Did 'Diane' about 2 weeks ago.

As Rx'd: 18:00

Today we did:

5-5-5-5-5 Back Squats
Tabata sprints

Back squats:
205-215-225-235-240

Also got my first muscle up today!!!!!

Did 1 rep, 3 rounds. 1 min rest in between

1st round: smooth transition.

2nd round: took longer coming out of the dip position.

3rd round: accorinding to Carl Borg from Crossfit Newport Beach - this was the ugliest muscle he's seen (refering to my 3rd round). Left arm came out of the dip position smooth. Struggled with my right arm for about 15 seconds, but felt like hours. Anyhow, pulled it off.

Been training with Crossfit Newport Beach for 9 months and they kick ass!

Been practicing the Muscle Up for about 2 weeks.

Thanks to Rookie for all your advice!

bw 165

hspu assisted

3:41

+ 24 lb weight vest

bw: 188

As rx'd: 9:40

As Rx'd:

6:22

Over a minute better than the previous Diane attempt. I'm amazed at Crossfit's ability to improve your performance on events that you don't do very often.

Deadlift Weight 185 with reps as rx'ed. HSPUs assisted on wall. reps as rx'ed.

total time 7:19.

31/m/190

as rx'd

12:08

Male/26yo/152lbs.

4:50 That apparantly is a top 10. Not bad for my weight on the deadlifts although I must attest it to being a huge advantage on the handstand pushups which I just cranked right out.

as rx's

6:25 PR

@ Roosendaal

39/M/6'0"/275

225# DL
HSP (Sub feet on wall 75%)

10:45

6:02 as rxed

29/m/210

as rx'd - HSPUs could use some ROM focus.

10:34

33/m/6'/190

legs weren't feeling it after the 800's

11:02

Deadlifts as Rx'd, did standing shoulder press with 50# DB's instead of HSPU: all the walls are covered with mirrors at the gym I go to.
Total time 10:45
My nervous/metabolic system is finally recovered from "Murph" last Friday, I feel energized after today's workout instead of wiped out. I love the 3 days and a rest system.

33/M/175

as rx'd 6:09

"A wise and frugal government, which shall leave men free to regulate their own pursuits of industry and improvement, and shall not take from the mouth of labor and bread it has earned - this is the sum of good government."
Thomas Jefferson

Comment #83:

I think it's important to understand that you are rarely without need of a coach. You might *think* you know it all and all you need is to be unleashed to the equipment - but I think you'll learn at Cert that it's most likely that's not the case.

The most telling and evident element of Cert was INTENSITY. Finally, we see what intensity is really all about, and 90% of us at Cert had NOT been training to this level of intensity.

Advantages of affiliate association are so great that fee all of sudden becomes ancillary.

Consider these benefits:

1) Proper technique training ...and reminding - which we all need as we fatigue and our minds turn to mush.

2) Intensity ...imagine Cert class intensity for every single f'in workout. That's animal training, baby!

3) Competition ...'cause you know yo' azz doesn't wanna be at the bottom of the finisher's list - no matter how much you rationalize it.

4) Growth ...training at this level will produce much better gains, and more rapid improvement.

5) No quitting ...affliates won't let you quit. ...and if they do, at least not as easily as you'd let yourself quit.

Think about it. Good luck

Christian
http://run50miles.org

LAKE RONKONKOMA, N.Y. (AP) — The U.S. Navy plans to name a destroyer after a Long Island-born officer killed in Afghanistan in 2005 who received the Medal of Honor.
Navy Secretary Donald Winter says the destroyer will be named after Patchogue native Lt. Michael P. Murphy. Construction is expected to begin on the destroyer in June 2009 in a shipyard in Maine. Winter says it is expected to be commissioned in 2011.
In September, Murphy became the first Navy SEAL since the Vietnam War to be recognized with the Medal of Honor.
He and two others with his unit were killed when they were ambushed while trying to hunt down a terrorist on a remote Afghan mountainside. He is credited with risking his life to radio for help.
———
Information from: Newsday, http://www.newsday.com

Scaled deadlifts to 185# and hspu's down to abmat.
14:23

Next time go up in deadlifts 10 to 20#.

so i don't have barbells here at my office wt. rm., but a cable cross machine...had to adapt and overcome. Attached bar to each clip and set it as low as possible. Although the wt. plates said 47.5 apiece it felt like more than 95 liddle lbs. Honestly don't know what the DL wt. was.

Got interrupted during the first set of HSPU-wanna-be's and had to finish up about 45 minutes later.

So needless to say, this was a real CF (cluster f***) operation. But dammit it was fun.

MELOVEHSPUS

melissa/43/120/5'4"

8:37 as Rx'd

30yo/M/6'4"/208#
As Rx 10:15 (w/parallets & feet assisted @ 6')

Deadlifts have gotten stronger, but still haven't gotten those HSPU's though.

M.31.5'7.175
As rx'd
6:08

Wrist still tender, so decided against the HSPU, but figured the DL's would be ok. Subbed 2xunders, which I suck at and need the practice. Mostly in 1's and 2's, though a few 3 in a row and once 4 in a row. (That in itself is a pr!)

I figure the time is pretty similar to feet propped HSPU's that I normally do.

DL: 155lb (girls weight)

16:25

33/F/5'10"/155#

Today, the deadlifts were easy, but the HSPU's were killing me! It took me about 30 seconds just to get my final HSPU! :p

165# deadlifts
HSPU to two AbMats
7:39

Thanks CFATL for "Diane." Thanks for coaching us Dan. Loved meeting you Laura DeMarco...what an inspiration!
DL: 1153 (should've gone heavier)
Push-ups (should've done elevated)
5:20
#42 Robert, nice vid, even nicer bod!

28/M/190

3rd Day of CF... and loving it!!!

Wheeew, my legs were already wrecked from Elizabeth & then the 4*800m sprints yesterday.
as rx'd 11:37

M/32/164
cfwu x3

DL - 225lbs)
subbed 95 lbs presses for hspu.

18:16 Still worn out from Murph!

M/52/184
This is my favorite CF WOD.
As rxd: 4:47 (PB) beat my last PB by over a minute. Even had a non biased witness. Feeling great.
Comment number 24 I was wondering where the listing of Diane surviours is for the long in the tooth brigade (50+)?

Anyone know what software they used to make that video? Or a better question... pound for pound what is the best video software out there to purchase?

-HENDO

m.21.5'10.200

9:14

as rx'd:
15:57 new PR

216lbs (all the weight I have including the bar)
9M 32s

WU .5 mi walk on treadmill
135# DL x 10(2x)
WOD
135# DL
75# SP
7:02

23m/160/66"

18:25 as rx'd

plenty of room for improvement next time this rolls around.

Christin Street -

It was nice seeing you today at CFATL! Stop by again sometime soon...maybe to show me that pull-up! ;)

GREAT VIDEO! Really well done.

I also love that AllisonNYC was noticably absent from the video! She still had to salvage some self-promotion by pointing out that she was in the box-jumping picture in "Comment 40".

"!"
100 jumping pull-ups
90 swings (1 pood)
80 push press (75 lbs)
70 box jumps (24")
60 wall balls (20 lbs)
50 glute-ham sit-ups
40 overhead squats (95 lbs)
30 burpees
20 calories - row
10 renegade man-makers (35 lbs DBs)

31:10

CF Camp P

oops...I meant 115#
awesome job Laura! I should have gone heavier on DLs but Dan didn't want me to. Same thing on PUs...should have done them feel elevated. I hate being held back. I feel like going to my globogym now and doing it all over again.

22/m/218

10:45
*Did modified HSPU due to inexperience and lack of shoulder mobility

11:15.

Did the 225# (not straight sets, though) and subbed dumbbell presses for the HSPUs. Two excuses--one valid, one iffy:
Valid: I have high blood pressure and am not supposed to exercise with my head below my heart.
Iffy: Never really tried to do a handstand before.

Tried the first set of presses with 50# DBs, had to drop to 40#. Second set w with 40#. Third set I went right to the 35#.
Next time will be faster.

21/M/158

21-15-9
185 Dead Lift
Modified HSPU...(first time ever doing them... I have the strength to do a normal hspu, but I cant get into a handstand by myself and I workout by myself so that sucks!)

7:44, but HSPU were to easy

36/m/225
Diane:
21-15-9
225 dl
hspu w/ feet in rings (to hold inverted)
8:26

AWESOME!! This was my first time doing Dianne with FULL ROM on the HSPU's!! Forehead to the ground. I'll admit there were a few that my hair touched but I was never more than a centimeter from the ground and honestly, 99% of them were to the ground. DL's were solid too, first and last set unbroken, slight pause at 10 on the second set but I didn't let go of the bar. (Probably looking for more of a rest from the HSPU's)

As rx'd:
8:07

M/27/185/69

6:51 as rx'd.

Reduced deadlift weight to 195lb.
29:38
I should probably do 210 next time for the deadlift. The HSPU were the long pole in the tent. The deadlifts were easier than I expected. However, I am very enthusiastic, because instead of having to do a cheater hand stand push up, like I expected, I was able to do them with a no assistance other than a wall back stopping me. I think the most I could do straight was five, but that was far better than I expected. Woohoo!

SOS!!
Last night was POSE run practice with the 800m sprints.
On the last 200 of the 2nd 800, I felt my foot snap or pop and immediately experienced pain.
I have horrid POSE form. No right to even speak the word.
My calves are fine. Just the right foot. My bones don't particularly hurt. It doesn't hurt to press anywhere on my foot. no visible swelling or redness. it's not better with use, or worse with disuse.
But, going up on my toes is a special agony. High quality pain.
I walk with a limp. not my usual slinky strut. i hate this.
I've been to the message boards. searched the internet. it's likely a stress fracture, plantar fasciatis or something never before seen in the history of crappy running form.
i'm in flat sturdy (read: butch) shoes. I'm resting. i'm on ibupophen.
any help or suggestions would be greatly appreciated. I'm under the gun with the albany challenge at the end of the month.

must prevail over uncooperative foot...

27/m/175

as rx'd: 7:42

27/f/140

9:30

185lb deadlifts and HSPU's against a wall. Need to work on depth in HSPU's.

4:47

225#DL
HSPU's were with feet elevated waist high, upper body as vertical as possible, touched top of head to ground each rep.

Time: 22:03
Reduced Deadlifts to 205#, which was my previous single rep best, so this took awhile. The weight really made me use good form. HSPUs against a wall; 5-6 reps at first - then 2s or 3s. I finished with some kettlebell swings and Tabata sprints on the treadmill. I feel wiped out. I love Crossfit!

5:54
180lbs deadlifts, feet on hack squat machine for HSPUs. Raise weight for deadlifts next time

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Ran my 800's first which pretty well kick my a$$.

As RX'd

11:23

Jammed pretty good through deadlifts but the HSPU's worked me over. Thought the deadlifts would be an issue since this the first time doing this WOD as RX'd.

34 M 195

As Rx'ed

9:45

HSPU slowed me down

3:22

9:29 PR (by 33sec. from in July '07)
I injured my back last Nov. and I just got back to my former back strength.
Broke up both the DL and HSPU the same:
11+10
8+7
5+4
Touch and go DL's
HSPU were with feet on garage fridge, vertical back and nose to floor each rep

24/m/194
As rx'd
5:43

PR by more than 2 minutes

M/45/6'/175/7500'

DL 225#, HSPU band assisted
10:34
DL's went pretty fast in the first round. Getting in and out of "band assisted" HSPU's took some time.

DL 185 first 30 then 165
10:32

re: #174 Spider Chick -
you probly all ready saw this somewhere, but a really good indication that you have plantar fascitis is when the first steps you take in the morning land you on your A$$ from the pain in your heels. Good luck with that....hopefully you'll be one of the folks who can recover from it.
If you need one of those really cool booties to wear while you sleep, we have one cheap....

Super Spider Chick, I have no advice, tons of sympathy, fear to ask it, but, what about a visit to the orthopod? Just to make sure it ain't going to be 'fatal' to healing if you continue to train?

Paul

46m 200#

As rx'd: 12:13

did HSPU's with heels on wall, about 20% were forehead to pad and rest various ROM. overall, improved HSPUs and time.

M/39/6'0"/155
CFWUx3, DL 45x6, 135x5, 225x3, a few HSPUs

As Rx'd (1st set HSPUs w/shins on smith bar (wall was taken), remaining ones with feet against wall and a leg kip)
15:54 pr by a minute

The dls are getting much easier. Maybe the HSPUs would too if I hadn't skipped the last two sp-pp-pj wods to surf.

Bwt: 134

As Rx'd

2:41 (pr)

Review posted DL vid(s) from Mark Rippetoe b/f completing this WOD.

His theory of alignment of bar/bottom of scapula/middle of foot, is brilliant. Don't know if Mr. Rippetoe is the 1st to ever present this idea, but I never heard it from phillipi or hatfield.

33/M/194#

5:35 as rx'd

M/30y/176cm/71kg

First time with this lady
Never done HSPU and this volume of DL, so was abit holding myself :(

Rx'd 27'19"

185lbs x's 21
205lbs x's 15
225lbs x's 9

First time ever attempting hspu, did a modified version... completed sets as Rx'd.

Total time just under 16 mins

31:35 185# dl hspu head to floor first 11 next 34 head to abmat

28/m/205

15:16

m/38/205
as rx'd 6:39

Diane as rx'd no subs, no B.S.

12:56

as rx'd: 8:19
+:34 from last time

legs fatigued/quivering on DL's - from run ystrday?

39/124/F 6:32

Only 85# for Deads (still getting used to the form) and HSPU on a chair but they were still difficult even modified!

MOD handstand arm break - Straighten

9:09

30/m/200

as Rx'd 18:26

DL were painful and slow.
HSPU on the wall.

rx'd

9:27

I will be attending the Virginia Beach Level 2 Cert coming up here. If anyone who is attending would be interested in sharing a room I have rented close by the gym let me know via email I have a car too and if it is convenient I would not be opposed to sharing that as well.

Age 36
BW 181

CFWU 2x15

10:00 on the nose. Doing this with 135# deadlifts, rehabbing a herniated disc... Coming back into form nicely.

33/m/180
As rx'd
4:00.49

2xcfwu + amundson wu

225# DL's
first 15 hspu done feet on wall/all remaining sets done with heels over racked barbell

6:32

20/F/150/5'6"

150# DL
Regular PU (would have been incline if all of the benches/smith machines hadn't been in use)
~12 minutes

This was my first time doing the DLs at the prescribed weight and I'm still working on learning the "hand-stand" part of HSPUs. All of the sets were broken due to the bar sliding out of my hands. Hopefully some sleep and rest this weekend will fight off my finals flu and I can start taking the WODs harder.

2 x CFWU

24/m/175
9:46

Felt very sluggish today- very VERY rough night of sleep. Deadlifts were pretty strong, but HSPU are still very weak for me. I need to get back to working on those especially concentrating of Full Range of Motion.

M/21/160

as rx'd
10:50

24/m/160/5'10"
Scaled 205# and used a smith machine with my feet up on the bar for HSPUs

10:11

Tore a callus on the deadlift so that sucks, but what can ya do.

FYI for newbies... if you do the WOD the day after, post your times on the day before. The point to posting is so you have a reference the next time it pops up! Obviously feel free to comment here on whatever, but you'll lose your times if you don't post to the right days.

Newbie to CF Day 3

Deadlift 135 16-12-8
Pushups knees on bench

M/43/213

M/29/205

6:21 total time

Couldn't lift the 225, so did 185 instead and modified hspu (not strong enough to do these as rx'd yet!)

23/m/175

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

16:50

Only other time I've done deadlifts was the max effort day, so I've only ever done about 10 reps total....really slowed me down.

m/166/35

as rx'd PR @ 6:41 by 3 sec.

HSPU are still weak, but getting better.

rested aprx. 10 min.

185# OHS, PR'd at this weight with 10 reps.

34/190/69/M

As Rx'd:

8:43 (PR)

PRIVATE PILE...........A JELLY DOUGHNUT???

32/m/210/6'5"

6:39 as rx'd

PR by 27 seconds.

46 / 177

as rx'd 13:43, off :50 from my best but 12 minutes faster than last time.

"Diane" 8:48

Sub: 80 kg (176 lbs) DL, HSPU w feet on bar on rack.

The grip was the weakest part. Very VERY close to vomit afterwards.

Greetings to all CFers from a very VERY sunny Sweden! Trained outside. Great!

17/195/M
3:48
PR by 24 sec

M/160/29/5'8"
9:20
only have 210lbs total weights at house
assisted (just so i wouldnt fall over) HSPU's

justin 33/m/215

DL 225; sub'd 160 lb PP (74% of BW) for HSPU

20:13 Missed goal by 13 seconds. grrr.

"Diane"
9:33

DL: 225
HSPUs facing the wall on a slight lean

25/m/185/5'9"

as Rx'd

15:50

deadlift sets of 15 and 9 were unbroken, feel really good.

HSPU are legit, thats why the exercise takes so long!

viva la revolution!

This was my first time legitimately doing Diane...I always used the squat rack for my HSPUs before. Felt amazing afterwards.

13:48

Question...so my HSPUs are still a work in progress and I can't go 'nose to floor' quite yet. Can I still claim this as an "as Rx'd" WOD? I went about 5-6 inches off the floor, I'd say.

Me: 41yo/M/5'10"/179lbs

Warm Up: Greg A's warm up

WOD: 7:51 (PR) Last time 8:01

Deadlifts: I had to break the sets up again. I took micro breaks (less than 5 seconds) and it helped. My form deteriorated in the later sets with rounding of the back and and moving my hips up before my shoulders. Next time I would like to complete Diane without any breaks and use better form on the later sets.

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 three 5lb plates.

This is almost exactly the same as the last time that I did Diane. One notable exception is that I started the zone diet the last time we did Diane and now I am 11lbs lighter and my time is 10 seconds better.

Have Fun, Train Hard,

Billy

16.15

6 minutes off my PR. First HSPUs in nearly two years.

26/m/185

not my best time, 3 weeks off sucks 9:20

Deuce Comment # 226 is it as Rx'd if....

Nope, Sorry brotha man, It's not "as Rx'd" until you can get it with a full range of motion :>( check out my post from today (#227), it's very similar to yours.

Have Fun, Train Hard,

Billy

f/29/5'9/135

scaled Diane:
21-15-9
72 lb deadlift
bridged pushups

6:26

205 lb DL. HSPU one foot on bar, other leg straight up

3:39

First set DL unbroken; second 5,5,5; third 5,4. HSPU all unbroken

rope jump + CFWUx2 (5xMU in the 2nd round)

WOD as rx'd: 5.02

PR is 4.36

205 lb DL. HSPU one foot supported at shoulder height other leg straight up.

4:39

DL round 1 unbroken; round 2 5,5,5; round 3 5,4
HSPU unbroken

7:55 PR

scaled to 205#, which is 20# better then last time....happy about that

Broken sets
12-4-3-2
8-7
8-1

mainly broken because of grip on right hand, and back is killing me

HSPU

did feet on bar chin level
all sets unbroken.

39/M/195/6'3"
2xCFWU

16:40

Subbed out 185 for 225, and didn't go deep on my HSPU. That said I see three positives:
1- I did not injure myself
2- HSPU are fun...its like I'm a kid again trying to get the guts to dive off the high dive.
3- I finished, ugly as all get out, but mission accomplished.

45/M/6'/180
'DIANE'

TIME: 11:09 WEIGHT SCALED.

21 AT 205 POUNDS
15 AT 215 POUNDS
9 AT 225 POUNDS

HANDSTAND PUSH-UPS HEAD TO FLOOR TO FULL EXTENSION. THESE WENT WELL.

HEAVY DEAD LIFTING JUST HURTS MY BACK. I WAS BORN WITH A SCOLIOSIS, CURVATURE OF THE SPINE, AND I'M NOT SURE HOW THIS EFFECTS MY ABILITY TO DEAD LIFT WELL. I CAN GUESS THOUGH.

TONY DID A GREAT JOB WITH THE SAN DIEGO CF CERT VIDEO!! GOOD EYE FOR ART.

# 153 CHRISTINA STREET,

THANKS FOR THE FEED BACH ON MY VIDEO! I HOPE PEOPLE WILL TRY IT! I HAS SOME GOOD BENCH MARKS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

forehead to deck, HSPU broken but less rest, DL straight thru-6:12, 7:49 last time with same rom on HSPU.

27/M/5'10"/170

16:20

As rx'd - grip strength was a big limiting factor. Code doesn't hook grip so he was hating it.
Rett: 17:56
Code: 22:30

f/39/115
scaled diane
140lb deadlifts (broken sets)
bridged HSPU's
11:59
QUESTIONS: Would it be better to do a lower wt deadlift without breaks?
Bridged HSPU's seemed too easy- Is there a more challenging sub/ modification while I am learning HSPU's?

22/M/173

31:05 as Rxd

First real deadlift workout i ever had and it broke me. Max 11 reps in a row with deadlift, had to revert to one to three reps at a time for last 15 reps, hands just couldnt hold the weight.

I feel weak like a girl with a time like that lol.

I'm going to start playing "Where's Waldo?" with AllisonNYC when the new pictures are posted each morning. lol

m/22/173

31:05 as Rxd

My first real deadlift workout ever and it broke me. Last 15 reps were broken into one to three reps as hands just couldnt hold on anymore, had a hard time keeping the form too.

31/M/6'0/195

Practice: Squats

Train: "Diane" - 14:28
First time rx'd on DLs (last time 185).
HSPU against wall, top of head to floor.
Much improvement but long way to go on both exercises.

deadlifts as rx'd
worked on doing actual handstands for 3,2,1 mins
aprox 13 mins

Knocked Diane out today in 6:06. Did first set of 21 225 straight, then 10 and 5 for the 15, then 5 and 4 for the 9. All HSPU's were broken, took the longest amount of time, and were only to about 3/4 depth. Got more HSPU's in before I had to stop each time today, so theres some progress. No I just got to get that head to deck thing down.....

42yom / 147

5:33(PR) as rx'd

Post - Using a 1.25 pood KB I did Waiter walking lunges, one arm swings with catch and release at top and TGU's also did 100 DU's

m/6'/27/185

15:32

185lbs instead of 225.
Still protecting L shoulder and working up
nice job eamon. can't wait to w/o w/ you when you get home from afghansta.

26/male/5'9"/165lbs

The gym at the office doesn't have olympic weights, so I used the leg press at 250lbs instead of deadlifts. HSPU's done w/ feet against the wall, nose to the floor.

8:27

I can definitely beat this time.

Deadlifts at 135 lbs.
I can't do a HSPU yet, so I practiced doing head stands instead.

I did all three rounds. I will increase the weight on the DLs next time.

This is my first real week of Crossfit and I am more surprised that I am able to push thru and knock out the workout regardless of how tired I am! Deadlifted for the first time ever! Haven't lifted any weights in over 5yrs!!

DL 110 lb (know I could of lifted more but was more concerned with getting proper form/tech)
Completed all HSPU's
16:35

20/m/6'1/160/14% body fat

21-15-9
deadlift @205
hspu
time:25:40

I see that I'm the worst here but its unbelievable I always thought I was above average in sports. Then again this is more of fitness training but jeez...

Diane light

First deadlift set 185 x 21 no breaks
Second set 205 x 8,7
Third set 225 x 5,4 (next time use 225 from beginning)

Push ups with feet on plyo box (about 140lbs resistance according to the bathroom scale) 21, 15, 9 a little broken

15 minutes

Stephen

225# dls
Parallette HSPUs
7:33

I was just telling myself yesterday that I should learn how to do HSPUs. And now todays WOD... Can get up now on my head, now need to work on handstand.

Deadlifts went pretty well...darn those hspu couldn't finish. Ultimately went to a military press machine and finished the last set and a half at 175lbs...disappointing, but clear direction for improvement.

14:27

movement prep/prehab
1 x cfwu

"Diane" 21-15-9
185# DL
48" pike push up

time: 7:15

post:

rosstraining Burpee Intervals

3 x 3 min rounds[30sec burpee/30sec heavy bag/...]

total burpees: 77

cfwu X 2

asrx'd 5:06 Pr

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

28/m/188

12:50 (PR by 9:27)

head to floor on HSPUs

DL 225, HSPU with feet on high bar on squat rack, time 8:05. Almost getting the HSPU.

m/28/210/6´6"

not as Rx´d

205 pound deadlifts
assisted handstand push ups

18min

To honor the hero Lt. Michael Murphy.http://www.military.com/news/article/navy-news/destroyer-named-after-navy-seal.html?wh=wh

CFWU x 2

115# DL's
HSPU with feet on bar of smith machine, started with hands too far out, actually had to move them to more near vertical... makes me happy working towards real HSPUs

8:30

followed with 20 abmat style situps (used towels) and two 30 second tuck sits... trying to increase the ab strength some

CFWU 3x10

As Rx'd
11:16

Finished by working on OHS&Snatch Form. On the offsets did pullups with a 16kg KB around the waist.

51/M/150

19:20 as rx'd

One minute longer than last time, but moved up 20 lbs to 225lbs. Time for a 50% week.

28/M/190

11:55
~205 lb deadlift w/ thick bar (for fun)
HSPU - probably 3-4" ROM (need to work on!)

My first Diane
My first ever HSPU
As RX'd
15:19
HSPU's & DL's were both broken sets.
Couldn't go down too far on the HSPU's
My shoulders & legs are JACKED from Elizabeth.
Been doing CrossFit for about 6 weeks. Just wondering. Do you ever reach a point where you're not super sore all the time?

45# OHS for WU

"Diane"
225# DL
HSPU feet on bar at chin level

Time: 6:59 (PR)

Thanks Coach!

could only do 135lb on deadlift, all the weights I could find at this ancient station.

7:24

29/M/180/5'11"

#205 Deadlifts
Modified HSPU 21-15-9 7:48

40M/190/5'7"

400m run
CFWU x 2

WOD:
no stopwatch; wall clock gave us around 10 minutes (looked like 9 but i cant be sure so i'm calling it 10).
breakdown as follows:

DL/HSPU
18,3/14,7
15/8,4,3
9/9

Brought my rings in as a new fellow crossfitter doesnt have any and was interested. gotta pass it on, know what i mean?

31M/82kg

DL: 100kg (220,2pounds)
HSPU: Not quite forehead to ground.

15:13

This was my first date with Diane. I thought the deads were gonna be the hardest part. I clearly need to work on HSPUs....

as rx'd: 7:50

http://www.youtube.com/watch?v=6eWf_-i5PaE

Scaled back the weight to 185 lbs. Should have went heavier. At least I could work on proper form. Time 5:41

3 CFWU 15

225 dl, HSPU 8:54

as rx'd. disappointed

TIME - 15:42

#191- SPEAL-Holy cow...Awesome time!

I don't think I could do simulations that fast.

I for sure need a pair of these go fast socks!

8:13 hspu to 4" after first set, deadlifts 225#

Time- 8:55

Had to swap to Jack-knife ("L") pushups after the first 15 HSPU. I tried HSPU for the first time, but couldn't get my feet to kick over my head and onto the wall. I tried walking up the wall with my feet and walking my hands closer so that my belly was against the wall. This was working, but I started getting a pain at the base of my neck and decided to switch. Has anyone else experienced something like this?

29/M/180

As rx'd: 9:01. Made up Elizabeth yesterday so my traps are quite sore. Happy with my time, nonetheless. 800's tomorrow and then I'll be caught up.

23/m/175/5'10"

Subbed 185# and not complete HSPU but had feet up on wall, bent at torso... probably too easy.

10:32

Did a kettlebell seminar right before at my box gym. It was fun doin those turkish get ups

DL: 135lb
Substitute std pu for hspu

4:31

Next time more DL weight, working on hspu.
Elevated feet pu next time.

Diane: 225lbs deadlift; feet on bar just above eye level HSPU. One step away from feet on wall.

9:42
Compared to 080111 which was my last Diane: 14:28

Nice improvement using same techniques... HSPU much easier this time

SC

bwt:151

as rx'd...4:41

m/6'/200

CFWU x 3

specific wu DLs + HSPUs

21-15-9
DL w/255 lbs
HSPU/EPU

time 6:24

DL scaled to BW, strict HSPU to break then flipped over and finished off rnd with elevated push-ups EPU at about 45o angle.

Another great 3-day sequence. Thanks, Coach.

m/33/5'11/172

light cfwu

as rx'd in 10:13

First time doing it with 225 dl's!

7:26

toes hooked at 5'6"

M/24/180

12:15 hspu back to wall

Scaled down to 185 lbs. (back has been quirky)

HSPU - some toes touching wall, some free standing handstands, some kind of a hybrid. My arms where a little wider than shoulder width.

16:59

Diane as rx'd:

7:19

Over a 3.5 minute improvement! Deadlifts were awesome.

BRI CrossFit Group:

All subbed 185lbs for DLs.

TJB (37/m/155): 11:27.

Jeff (32/m/180): 9:27. Subbed feet on top step of monkey bar ladder (bridged) for HSPUs.

Chris (33/m/200): 9:10. Subbed feet on top step of monkey bar ladder (bridged) for HSPUs.

i'm a retard

As rx;d

8:20

Male 31 80 kg

165# DL
HSPU

Time= ~11:58

A little over last time but back is killing and 3hrs sleep so was glad I could just get through :)
Erin

as r'x

7:31

Plus 5x5 Bench

245
265
265
275 for 3
275 for 4

as r'xd, 225lb and full HSPU.. 23:17 ...blah
did WOD on hour 23 of a 24hr shift (fire dept) busy shift too... first time on diane...no partner as well....I know excuses excuses....will smash it next time....love the firefighter fran workout by the way..will have to try (preferably not on shift)

M/22/6'1"/185

As RX'd: 4:19
PR by 4 seconds

f/39/138/5'0"

WOD with 95 lb deadlift and head didn't quite touch floor

9:05

11:18
JSS Karb de Gla II, Baghdad

M/48/185

As Rx'd 8:40 at 6500 ft.

Wanted to do my first running WOD since the ankle sprain but the weather was not conducive to Michael, which was the plan, so I opted for Christine (3 rounds of 500m row, 12 BW DL's, 21 20" box jumps) and finished in 10:37.

Sub-10 was the goal but the big thing was this WOD really shocked me because it was way harder than I thought. Rows were good (1:43, 1:46, 1:51) but the deads were slower than I thought (no rounds without pauses) and the jumps were slooooow. This is my first WOD with jumps so I was really happy to get that out of the way but next time I need to push harder and bounce off the top of the box as opposed to stepping down, I was just so gassed for the jumps today because it's been a while.

Pre-quick warm-up today, no time for fun.
Post-TBA

(Did Diane a few weeks ago and PB'd with ~4:27)

Ooops, bodyweight is 196. This WOD makes me wish I was 160lbs.

32 yom 242 bwt
bike 9.5 miles to gym/work
diane
225 lb deadlift
hspu (to 25lb plate and pad)
time 5:42
last time with same weight and depth 7:50
bike 9.5 miles home

SPEAL...

WOW!!

IF SOME ONE WASN'T WATCHING EVERY SECOND THEY WOULD MISS SEEING IT!

ROBERT S.
TUCSON, AZ.

M/6'1/32/195lbs

As Rx'd

CFWU x 3

Time 8:12

Diane w/ modified HSPU's
5:48...another pr, but I really need to figure out the HSPU
I lose all coordination when Im upside down

12:06

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

SUB 135# deadlift

16:00

M/38/150

m/28/187

As rx'd
16:57 PR by 8:33.

Some slopiness in the HSPU near the end of the 15's and 9's. My core was giving out and I was having trouble keeping balanced on the upstroke. I also kipped all the HSPU.

25/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu x 2

WOD: "Diane"
21-15-9 of
175# deadlift
hspus (forehead to floor)

time = 6:45

didn't remember the previous weight i used (185#). so this is the fastest time, yet but i'd like to get it with the 185# dl. herpaps a redo for a bday present to myself tomorrow....

21/m/165

As rx'd, HSPUs touching forehead to ground.

6:13

Newb here - 1st official WOD...

DL 155 21/15/9

HSPU (feet on top of file cabinet) 21/15/9
broken sets 15/8; 15; 5/3

9:08

"Diane" modified:
Substituted handstand pushup with 50 decline pushups
11 mins

3 rounds of 3 mins punching bag

Oh yeah, M, 6', 195#

M/22/6'1/185

"Diane" (modified)

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

5:51

Felt real good throughout and was pleased with time. This lasted until I almost got my gym priviledges taken away for using chalk. In a gym at my university which I pay 15,000 dollars a year to attend. Frustrating.

my first experience with the beautiful Diane....

she is evil.

as Rx 7:36

23yo/m/5'10"/170lb

27 YOM 185#
4 min jump rope warm up/cool dwn

as rx'd 5:12

"Diane"

500 single unders

225 DL 21,15,9
HSPU feet over bar chin height 21,15,9

500 single unders

5:52 for Diane

m/29/195
First time as rx'd. I have always sub'd HSPUs. Did them all today. 9:23. Form still lacking on HSPUs.

37M/5'10"/161.5#

As Rx: 7:30.

0:27 slower than PR and slowest time since 9-17-07. DL felt faster, but HSPU felt much slower.

M/27yrs old/167/71"

9:48....I feel great!!!

Nice day here in SA for an outdoor Diane.

As Rx'd:
4:34 (pr)

Go Spurs Go!
(Miracles can happen right?)

M/22/6'1/185

modified "Diane"
21-15-9
225# DL
95# Push Press

5:52

Felt real good and was pleased with my time. I need to get those HSPU's down so I can do this as Rx'd.

M/26/5'9"/182

As Rx'd - 8:20

Charity-
155# DL
HSPU nose to ground
4:48

Dead Lifts 10 at 60 kg then remaining at 50 kg.
push up from bench.

16 min 37 sec

Managed a handstand but no push up. The list that I have to work on keeps getting longer and longer.
Great more time at the gym.

f/36/137

deadlift 155#
HSPU head 2 1/2 inches from floor
*low back issues
13:01

David
M - 32 - 5'10" - 175 BW

CFWU x 2 x 15

WOD as rx'd: 45:17

Connor
F - 15 - 5'2" - 119 BW

WOD scaled with 65# Deadlift & push-ups: 7:13

Notes: First time completing Diane completely as rx'd for me. Slow as Christmas but still as rx'd.

29/f/111

5:52 (PR)

155# DL
HSPU head to ground

pre: wux2
post: stretching and L-sit practice

wow i thought i did ok until i see charity's time! great job girl, way to kick butt!

still got this lame cold. augh.

oops forgot to note for myself, WOD done barefoot.

m/47/178

as rx'd 15:31

hit the wall hard on my HSPUs midway - had to resort to tripples and singles. I started strong, shame.

Each DL set was broken into 2

M/23/155 GregAWU

As rx'd 18:00 - HSPUs still slowing me down a lot.

Off the map for 10 days now (8 WOD's) secondary to "the sickness". Indescribable.

Anyway did a 5k yesterday.......sad, sad time.

Today, however- AS Rx'd 5:46

Take that, strange virus!

M/16/168

Didn't have enough sandbag weight to do DL.

21-15-9:
75 lb. Sandbag Cleans
Dips
400 M Run

29:20
First workout since December- lax season ended yesterday. Nice to get back into it, but no doubt I'll be hurting tomorrow. Good luck everyone

As rx'd
11:17

31/M/185

8:26

42/f/5'3/115

21-15-9
150# DL
HSPU (31-25-19 b/c still 2 inches away from the floor)

16:38

37/M/170 lb.

Time: 9:50

have looked far and wide...can not find a video for CFWU (I assume this is Cross Fit Warm Up) - can someone help?

Am loving CF...times for yesterday were

3:12 / 3:25 / 3:37 / 3:26

M/6'4"/205

M/19/5'5/141

"Diane"
21-15-9
185lb DL (Grip strength wasn't up to par as I got bit by a dog yesterday)
HSPU

9:00

29M/5'6"/163#

Pre wod swim:

warm up - 5 x 50M
1000M - 20:48

wod (diane w/ 185# DL's): 11:36

M/19/190/5'6"
Toes hooked over bar in squat rack - 5:09 (19 seconds off PR.)

Pissed.

M/165/5'11"
11:07
HSPU's against the wall for the full first round, and eight reps into the second round. The rest were done with thin band assist.

Sarah: 73lb DL and band assist pushups.

16:23

sub 135# deadlift for 225#
sub knee pike pushups for HSPUs

34/M/77kg

6:53

25/F/133/5'8

185# first 21
175# 15-9
HSPUs with feet halfway bent on wall (each set unbroken)

10:22 (took about 1 min to change weights but I still counted it as time)

m/33/220/6"0

7:58, almost as Rx'ed. HSPUs were with head going down to 4 lb medicine ball. first set of DLs were unbroken, last two sets broken. This is the first time I didn't hook my feet in the Smith Machine. Still too much resting and range of motion on HSPUs needs to get better, but I'm pleased with the effort.

M/36/140

Up 5# from last time to 210#, @ home, 1/2" bar, HSPU nose to ground, 11:58 (PR by 3:15)

did standing shoulder presses with 30 pound dumb bells instead of hspu.

deadlifted 100 lbs -- prob too light.

6:48. next time will step out to heavier weight.

44/76"/190

cfwux3x15

DL - 185
HSPU's with feet on wall (facing wall)

18:16

wow, those DL's hit back today

24 m/160#/5'8"

as Rx'd
6:42

Finished with 10rds for time of 30# db hang cleans, 10 clapping pushups. 15:07. Need to get better with the cleans. Just got rings, so I'm playing with those tomorrow.

Sorry. 10 db hang cleans and 10 clapping pushups per round.

Anthony (M/29/170)

Diane as rx'd

3:21 (PR)

Deadlifts were cake, hspu felt pretty good. I'm very happy with this. :)

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 205lbs x 2

21-15-9 reps of:
205lb Deadlift
Handstand push-ups (feet on rack)
Time: 16:12

Foam roll after. Compared to 080111: 10:53 with 185lb deadlifts

1/18/08 - 135# - 14:24
3/7/08 - 135# - 13:13
Today - 140# - 14:54

blah!

man, deadlifts were killer today. legs were twitching/burning/shaking like nobodys business! HSPU's on the other hand are so freaking easy. lower back is pretty sore right now; feels kinda numb.

45/181

As rx'ed: 6:25

Deadlifts unbroken and a respite from the HSPU. First round, lost my balance on the very first one. Reset and got 18 in a row, then 2. It is painful to watch the clock and see the seconds tick by as you recover from muscle failure to get another HSPU in. Post: drank a few beers and worked on freestanding handstands, interesting combo.

22/f/112/5'0

135#

HSPUs feet on rack

9:58

13:19 Beat last time of 15:30, and time before that of 17:10. Deadlifts were in broken sets with no touch at bottom of each rep, so I wouldn't wake anyone up, that caught up to me. HSPU recovery time still getting quicker. Shoulder gurth feeling it now. Lovvve the Kool-Aid.

198#

3:59 as rx'd

"Lightweight Diane" - 2:55. 155# touch and go deadlifts with full extension at the top and no dropped lifts, top of head to floor headstand pushups with full elbow extension and hands on 2x4 blocks. I've been curious about my time using the "womens" deadlift weight. Didn't feel stressed or fatigued. I much prefer 225# deadstop Diane with hands to jawline ROM handstand pushups....much, much more challenging.

9:28

135lb DL
assisted HSPU's. Still not confident with them.

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

27/m/184.5

As rx'd
8:19

M/190/37

Diane as Rx'd:
13:31 (PR)

I've never been so happy to stink so bad at something.

First go around with Diane as Rx'd. First time I'm trying out HSPU and able to do them. That said, I flew through the deadlifts and found myself back at the wall trying to just get through the HSPU's again.

36 min

Got a spotter on the last set and was able to bang out 2,2,2,3. On the other two sets before that was just getting singles for the most part. Too nervous about dropping on my 'noggin, I guess.

M/224/35

CFWUx1

DL 135#
6:08

DLs were 135lb. Been using a pick and shovel all week at work and took it real easy on the lower back. HSPUs were off a Smith bar. Pretty close to vertical. 7:40.

M/224/35

CFWUx1

DL 135#
6:08

160/M/30

As rx'd

8:59

My best ever! I swear last time I did this I was close to 15 minutes. My ability to manage fatigue is improving.

Fourth WOD ever:

11:37

w/assisted HSPU (feet on the smith machine)

m/31/240/70"

CF WOD #12

CF W/U
"Diane"

For Deads, I was unsure of my ability with the weight and the reps... So I scaled to 185/205/225.

I completed all of the HSPUs.

Time: 14:37

Looking forward to the next "Diane"

+
m/5-8/150/45yo -- 3rd week of CF

as rx'd

18:40

Took break on 1st DL's at 17.

Thanx Mr. Rippetoe; DL training vid is AWESOME.

+

M/48/150
"Diane"
185# DL, one foot over Smith

8:51 (PR)

Time to go up to 205.

3x Burgener warm-up. Scaled with 165# re: back but it was easy - up the weight next time for sure.
Time: 15:36 compared to 16:09 last time with 135#.
Now for the crossfitendurance.com WOD.

+
RE: #370

time posted was wrong 18:40

Should be 13:40

Jodi (F/29/108)
Mobility Drills
CFWUx2

"Diane"
Notes: used 155 pounds for deadlifts
Time: 24:04

ok! I know what you're thinking...my time is horrible...BUT I haven't done Diane in over a year (I have no idea how that happened) AND this was my very first workout ever that I actually did the HSPUs. Considering I had to do them one at a time, I think I did pretty good. My goal was to get all 45 of them. So YAY ME!! oh...I also have 2 black eyes from all the pressure. hahaha!

And Jeremy, just because I made fun of your black eyes after Diane, doesn't mean you can do the same to me. ;)

dsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsdsdssdsdsdsdsds

41 M 190#

CFWU 3X

not quite rx'd still struggle with hspu so I added some weight to my deadlifts (245#)

21,15,9
245# dl, assisted hspu 8:12

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsd

3:30 RX'd

Guerrilla Fitness
Montclair, NJ

Jason Kaplan

35 M 165#

As Rx'd

4:37

Foot ligament sprain. Cripes!

Now, to astonish the whole world with my magick healing powers... 3,2,1.. Go!

35 y/o male, 145#, 68"

I did not know what weight I would be able to do so I changed it pretty frequently.

135# x 7, 155# x 14
175# x 15
180# x 9

HSPU as rx'd
time: 17:03

160# Deadlift
HSPU- HEAD 2 1/2 in. from ground

9:40 first time doing HSUP against wall..hopefully next time I will be able to go all the way down & faster:-)

got through first round and back started acting up again...gotta figure this out soon...

Subbed 205 (my heaviest yet)

8:05

Next time Rxd depending on breaks. And touch forehead

m/30/5'7"/155ish

15-12-9

175# DL, 30# DB push press (tried one HSPU and kee-rash)

12:54 - more painfully sore than gassed

m/25/165

as rx'ed

3:29

As Rx'd
9:47
first time for "Diane" it hurts so goood.

8:50 (last time 13 min.)

as rx'd

9:50

As rx'd

11:20

gained about 13 seconds.

Comment #338
There isnt a CFWU vid that im aware of, just a description under the FAQ, General, 1.8 " what's the official Crossfit workout"?

m29/6'2"/205

piked HSPU paralettes
6:25

Finished in 9:51.

Found out half way through how to do the best version of handstand push-ups for myself. I didn't think they would feel that way, then again I've never done them.

To another, more prepared Diane.

M/18/5'8"/140lbs

CFWUx3

CFWOD as rx'd:

9:03

First time doing Diane

m35/6"3"/240

7:55 As rx'd

27/m/185

7:30

37/m/242

7:35

As Rx'd, nose to mat

26.42

9:45 w/ 195# DLs. More than one minute faster than last time with same subs. Still HSPU's are way behind, a set of eight off the bat degenerated into singles and then the last round was all self assisted on paralettes.

Impressive times out there. Did PRT this morning (scored 92--Outstanding Low), CF this afternoon. 17'30". I'm sore.

m/34/175

9:52

mHSPU on a bar at shoulder height.

205# DL's & 12 kipping HSPU's the rest dead weight
8:31

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/153

WOD as rx'd

6:50

1 min. slower! Frustrating!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

#389, Rob_Me
CFWU is: 10-15 ea/set of the following
Samson stretch (in seconds)
Overhead squat with PVC or broom handle
Pull-ups
Dips
Sit-ups
Back extensions

The most common denominator is CFWU x3, which can definitely give a boost to your pull-ups.

Workout

CFWU x1

"Office Diane"
21-15-9
185# Deadlift (used a 125# safe with UPS's in it for added weight)
Assisted HSPU (feet on the wall, facing the wall) with about 80% ROM (to forehead on 1st set, lapsing upwards thereafter)

11:55

"Diana"
21-15-9 reps of:
225 pound Deadlift
Pullups
21/m/6'2"/215
6:30
Did the first 21 Deadlifts all in a row, not sure if I want to do that again... =)

m/34/146/5'7

as rx'd, 4:30.

Did a couple heavy singles in my warmup, seemed to make it easier. 1st time using the rx'd weight. usually use 205-215.

Alright, I am doing this for real. Been crossfitting almost a year now, most of that at Crossfit Atlanta and from now on I am posting my times to the main board.

m/28/165/5'11

Rx 9:26 -- kipping HSPU after about the first 12.

Slightly modified Diana
21-15-9 reps of:
200 pound Deadlift
pushups using s step from a chin up machine, roughly about 45 degrees
31/m/202
15:50, I suck haha.. but seriously.. working on form as this is my second deadlift session ever.

"Diane" as rx'd (nose to floor HSPU)

time = 13:51

did the '300' workout instead. It's my last day up at college and the guys I've been working out with thought it would be a great benchmark test.

As rx'd:
16:33

42/170

As rx'd

12:29 - About three minutes slower than the last time I did this. DLs felt heavy, real heavy, may have to take a cycle off...

CFWU x3 (10 reps)

"Diane"
Scaled to Brand X Pack
For time: 21-15-9 reps of

135 lb deadlifts
HSPUs using green band for assist and feet on bar of push-up tower

8:52 (compared to 10:21 on 11/1/07 using 145 lbs for deadlift and blue band assist)

F/58/5'6"/136

M/28/6'/185

as rx'd: 14:53

All deadlifts done with no breaks. HSPU's were an absolute nightmare.

performed Helen: new PR 9:58

M/27/208.5

9'06

Assisted HSPU, feet on tall bar.

Grip was close to failing on last set.

last time: 11'37

Subbed as follows:
21/15/9
135 lb deadlifts
pike pushups with feet on two aerobic steps

7:45

Deadlifts were the easy part. I'll probably do 185 next time. And I will definitely need some practice on HSPUs. I need the guts to throw myself up there.
- Chad

155# Deadlifts
HSPUs about an inch off the ground.

9 minutes

Great work Nadia and Charity! and Kelly Moore... wow like always.

M/43/6'1"/170

Diane

On the DLs, scaled the weight back a little from last time. (Now I regret that -- wish I'd just gone for it.) But today, I dropped EIGHT minutes off my maiden voyage with Diane (Apr '08)

10:45, scaled as follows:
DL 205# X 21 (broken 9-6-6)
HSPU's X 21 (unbroken, toes on bar set @ 7 ft)
DL 205# X 15 (broken 9-6)
HSPU's X 15 (unbroken, toes on bar set @ 7 ft)
DL 205# X 9 (unbroken)
HSPU's X 9 (unbroken, toes on bar set @ 7 ft)

GOAL NEXT TIME: DL 225#, all sets unbroken, HSPUs against a wall and go deeper. Time: sub 9 min.

M/27/5'4"/217

9:49

225# DL

HSPU with feet on squat rack bar

DL sets were broken (7,7,7),(8,1,6) (3,6)

14 min 12 sec. good workout.

26 yom 6'2" 155#

Pre: CFWUx3 (pushups/dips x1)
DL 135# x10

WOD as rx'd!!!!
21 DL: 7-7-7
21 HSPU: 5-5-5-6
15 DL: 5-5-5
15 HSPU: 5-5-5
9 DL: 9
9 HSPU: 5-4

12:58

Post: Nada

Interrupted with call after first set of 5 DL in round of 15. This actually made me feel worse than powering straight through as I lost my mojo. Partitioning lifts and HSPU actually helped rather than going until failure.

OMG...I was really dying in the first round...then a good Black Keys song came on and myself asked myself..."why are you killing yourself if you are going to do it half assed?"...then I really tried to make myself puke and made up time. Still nothing great, but it really worked me over.

14:25

CFWU x 4

WOD as RX'd

4:37

new PR. I'm going to try and do hanstands without the wall or off of paralletes for next time

m/31/180/6'

diane
as Rxd 5:47

m/27/228/5'11"

16:20

40/M/185

subbed 185 dl
Hspu done by hooking ankles on bar on squat rack. Bar was chest high.

Need to go to 200 lbs. next time

7:51

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie - 26/135, 85# DL, inverted PU
7:24

Nic - 28/175, WOD as rx'd
7:07

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

MAWL

A - still resting
M - 18:44 - slower than last time, but HSPU were better, although still need work. 3 days of rest - probably should have rested another day or two, still burnt out.

did the crossfitendurance.com wod as well

on off distance
10 5 3.4
5 2.5 1.72
2.5 1.25 0.89
1.25 0.75 0.48
0.75 done ?

I messed up and didn't reset my computer on the last one.

43/6'1"/185

amazing times on the board for diane today. still catching up. did elizabeth yesterday.

elizabeth as rx'd: 9:42

mixed feelings about this. way off my pr but first time back lifting anything from the ground in over a month. neck felt ok so i'll take it. felt good to clean again.

800x4 today: 2:34 2:40 2:51 2:52

spider chick

time to work on the upper body stuff while you recover. make a list of all the workouts you can do and focus on them for a couple of weeks. hate being hurt but it happens to the best of us.

ian mosher

good to see you on the board. everyone, this guy is fast like cheetah.

scaled to 185# dl(should have gone atleast 205 or as rx'd) sets as rx'd: 7:57

27/M/185

Diane as RX'd...4:16. PR by about 45 seconds.

used 200 pd for dl

10:16

any substitute for handstand pushups????

DL 21/255
HSPU 14/7 - lost balance :-(
DL 15
HSPU 15
DL 9
HSPU 9

4:29

PR!!!!!!!

m/22/183

7:38

Deadlift rx'd with regular dips

33yom/170/6'0"

As rxed (HSPU with feet over smith machine) - 20:30

29/m/5'11"/220lbs

17m43s as rx'd
Cool on the deadlifts
humbled by the HSPU's

29/m/195

13:04 modified

#225 deadlifts
feet on 42" stacked boxes HSPU

185 lb Deadlifts
Modified HSPUs

7:25

33/M/6'0"/191

cfwux3

225lb deadlifts
hspu w/ feet against wall

21:52

first attempt at a hspu . . . yikes. not pretty.

XFIT99: I just started a 30 day 100% zone trial. I'm on day 4. I was on 11 blocks, and struggled for two days, did ok on the third. Bumped it up to about 14 today and feeling ok. I just have to eat more often. Almost makes meals seem pointless- I should just keep a bunch of 1 or 2 block snacks available. Anyway, at the end of the 30 days I am repeating the WOD I did on day 2. Also, doing a couple Angie's to monitor change. We'll see.

As Rx'd :

14:15 (5 min slower than last time)

Felt very tired before, HSPU went to muscle failure on last round, DL all broken.

Will make up 800s tomorrow.

as rx'd 11:42.

Lysa: 43yo/F/5'5"/128lbs

Warm Up: stretching + 5 minutes of ab work and then CFWU with GHDs 3 sets 12 reps per set.

WOD: Diane: 0:00 I looked at my watch when I was done and that's what it said. Bummer, I think it was probably around 7 minutes.

Dead lifts: 65lbs, broke it into sets of 10,7,4 / 10,5 / 9 . I took very short breaks of a couple of second and it was more of a grip issue than anything else. I really need to learn how to do these more effectively, I am rounding my back so that it looks more like an upright row that I take to a standing position.

HSPU: I am getting to withing a couple of inches to the floor on each rep but putting my nose on the floor is something that seems very far away. I broke them into sets of 10,11 / 10,5 / 9 a couple of seconds rest between sets.

Next time I want to work on my dead lift form and getting my HSPU closer to the ground.

Lysa

Diane:

10:58

leaned against a bar for the HSPU's

27m/6'1/200
7:20 as rx'd hspu kicked my a

Assisted HSPU (feet against wall)

7:54

M25/205/6'4"

11:20 Modified

Had to put a 3 to 4 inch diameter ball beneath my head so that I could complete the handstand push-ups. Without the ball I can do one, maybe two, without pulling a crotch muscle. I need to get the kipping down, but most of all I need to get stronger.

37/m/230

7:47

225# DL
Knees on GHB pad (bad shoulder)

38/m/185

as rx'd
11:25

28/m/160/MN

I should've watched the variations video first - yet another resource of this site left untapped as of yet.

185# DL's.
Didn't have a good scale for HSPU prior to video, so just did 45 second Hand Stands. Globo doesn't have a good spot for even that.

Not having a good scale for HSPU, this WOD took me 16 min.

Can't say that my grip was the weak link, but it started to give on the DL's. I've never done Oly lifts before starting a scaled Crossfit routine on and off in Feb.

On a bright note, I repped at what was my just 29# off my 3 rep max on the DL.

Took me two months to develop a strong 21 kippin PU in a row, but the overhead strength lacks.

Time to start developing that overhead strength and midline stability.

20/m/168

Can't do hand stand push-ups so subbed for inclined push-ups off a like 4 foot box not sure of the exact height of box

09:28

Nice video! This video was much more "produced" than others, which is great for a change.

24/f/5'6"/144

165 lb deadlifts, HSPU to a 4" target

12:54

First Diane today. I have now completed two cycles of WOD's.

First time dead lifting.
DL 115#
HSPU's - feet in the chair, butt in the air on push-up bars. good range of motion.

21-15-9 8:33

Then dl'd 205# (all the weight I own).

Looking forward to rest tomorrow!

m/39/5'4"/143

201 lb deadlifts

22:46

Scott m/48

Modified 195# deadlifts. feet on washing machine
6:14

M/18/135

subbed with #185 dl
9:50

as rx'd 10:40

not bad, 1:14 faster than Jan. DNF last time back was too injured.
Feels good today, fatigued and tight but good.

23yom/6'2"/220

as rx'd

9:51 (old PR was 4:30)

my shoulders were trashed before i even did this workout. was super pumped, almost nervious right before i did it. my shoulders and arms felt like crap. i could only get about 5 consecutive hspu's at any given time, that includes kipping. usually i can get close to 20. not today, still humbling though. kinda felt like a crossfit new'b again...

M/35/180

4:27 as Rx'd

I didn't do the HSPU on the parallets this time. Much easier and more of a cardio workout than the other way. Dropped almost 2 min from my time, not using the parallets. We are in the middle of a really bad dust storm right now and that made it even harder to breathe.

On another note. I just returned from my mid tour R and R and wanted to say THANK YOU! to all of the volunteers and passers by that were at the airports and anywhere else enroute, that took the time to stop and say thank you or good job. The support was tremendous. It is not something that we require to get the job done, but it sure is nice and very very appreciated.

In particular, I would like to thank the Dallas Fire Fighters for greating us with the traditional spraying down of the plane as we arrived. Thanks Guys! What a class act.

M/54/203lbs/71"
diane
deadlifted, one rep at a time, 225lbs
hspu in descending sets to abmat. (against the wall)

10:09

I thought my DL would be weak and my HSPU strong. Just the opposite. I was being careful on DL because I was using straight O bar for first time instead of Trapizoidal bar. I like the straight bar better! I like to DL. It made me feel high. But the HSPU quickly sobered me.

46 - 6' - 210#

CFWU X 3 (Less bar dips)

As RX'd:

7:55 (PR)

Note to self: HSPU's limiting factor...

First ever Diane:

8:53

(115 lbs and modified handstand push-ups)

as rx'd
27:21

M/32/215
as rx'd
7:12
HSPU..better than last time but still work

14:11

2:45, 2:39, 2:43, 2:45

as rx'd
10:40:16

1st time Diane. Straight deadlifts = 4:15. Looks like the HSPU need work.

M/46/145

CFWUx3

"Diane"
225 lbs DL's
HSPU leaning against wall, forehead to ground.
17:39

About 2 minutes faster than last month

Alison & Nadia-thanks for the props and GREAT job on Diane!
-C

17:32
Sucked!

m/38/154

185# dl's
HSPU (feet leaning against wall, no parallets, needs work)
11:57

f/24/134

95# dl's
feet elevated pushups
9:12

First time "Diane" for each of us.

225# deadlifts
HSPU to forehead touching stack of 4 25# plates (5 3/8")

12:51(big PR)

DLs still the easy part. Still working on HSPUs.

This was my first day on the crossfit regimen. I'm an avid gym rat and do a lot of cardio routinely, but definitely am looking for that next edge in being fit. I'll be looking for recommendations on weight training in addition to this. I've read a lot of the posts and have a good idea, but I'm sure there will be challenges regardless.
I forgot to do time, but maintained the intensity throughout. The 225# may have been a bit much for first time, but I made it. First 21 felt great, last 9 felt great when I was done with them. First time ever for HSPU. Nice workout.

31/m/5'10'/185

29/m/178

As Rx'd

17:06 (PR)

Last time I got 24:31. HSPU got better but still limiting factor. They were all singles after about half-way through.

Diane

6:24

HSPU's done with feet on smith machine.
DL's broken (7-7-7)(8-7)(5-2-2)

Hope to get DL's unbroken.

m/37/175

9:03
Sub 185dl and feet hooked over smith bar at about 5 feet. Last time was 13:00 and only 155dl, so this is niiiiice progress.

Need to raise the smith bar some next time. They were the easy part this time.

Binky
f/35/???

Scaled Filthy 50
20 box jumps 12 inch
20 assisted pullups (180 assist)
20 12lb dumbell swings
20 lunge steps
20 crunches
20 shoulder press (12lb dumbells)
20 back extensions (couldnt find station, did 20 more crunches)
20 thrusters (30lb barbell)
20 burpees
200 jump rope jumps

Time 15:10

As Rx'd

6:27

41/f/114#
Drove 40 minutes up to CF Overload in Murietta this morning. Paula and Jordan were totally welcoming and such a huge help to me in completing today's WOD.

4:53 (I am pretty sure - could have been 5:43!)
105# DL (should be able to do more, but really need to work on my form)
HSPU on Plyobox/prone position

#83 - I attended a Level 1 Cert where I learned a ton which I apply daily to my workouts (which I typically do alone), but I cannot emphasize how helpful it was for me to have Jordan and Paula work with me on my DL form (and kipping pullups, GHSUs, dips, etc.) The advice and encouragement provided at a CF gym cannot be compared to membership at a typical gym.

Cheers!

33/m/210

16'19"

33/m/210

16'19"

Sick video!

Ran about 1.25 miles and did boxing drills for a total of 2 hours

m/20/190
21:11
I don't know, i've been feeling really good on most of the previous WODs but I really struggled with Diane. The deadlifts were really heavy and i had to break the HSPU into sets of 2 and 3 after a while, looking forward to beasting this one next time!

24/m/170

Diane Rx'd
6:33

22/M/6'1/188

As Rx'd
5:57
-8 seconds off PR...next time

M 37 5'10" 150.5#

CFWU then:

Diane's Whiny Little Sister
3 RFT (21, 15, 9):
70# DB Deadlifts (2x35# DB)
Handstand pushups (knees on table)
Kettlebell swings (53# KB)
Sumo Deadlift High Pulls (53# KB)

15:29.38, HR: 166 avg, 181 max

scaled to 155#, push-ups with feet on smith machine bar at 5'

10:45

scaled to 155#, push-ups with feet on smith machine bar at 5'

10:45

25/M/156/5'8"

185# deadlifts
HSPUS

5:40
Did full HSPU without stopping each time and tapping my head. I cant do 225 yet i dont think, 185 was a good weight.

CF Cobra!

M/33/5'6"/151#

5:51 as Rx'd (PR, previous was 6:34)

225# dl (5,5,5,6)
63 pushups (21, 21, 15, 6)
225# dl (5, 5, 4, 1)
45 pushups (21, 12, 6, 6)
225# dl (3, 3, 3)
27 pushups (27)

22:04

M34/87kg

CFWUx3 D8P6

WU:
30kgx10 DL
30kgx5 SP
50kgx5 DL

DL: 90kg
SP: 50kg (to forehead/nose)

20min

DL was too easy, mabye 100kg next time? SP, was too easy maybe to nose all the time or increase.

M/25/135#

Working up to Rx on this one. I'm upping the weight on the subsequent workout each time I break the 8 minute mark.

Current using 80kg or 176lbs.

Time = 7.51

Will increase weight to 90kg next time.

Good times!

11:03

Pushups were with feet resting on bar 4.5' - 5' off ground.

41/M/200
6:38

15:55:85
DLs #95
Assisted HSPUs.

BW 70kg
6.06
DL 90kg
HSPU off wall 1/2 ROM

m/42/6'/190#

20 min w/u stationary bike
DL 185#
HSUP w/ wall assist
Reps as Rx'd

Total time: 17:47

M/51/165 Friday 5/09

Warmup - 30 min. intervals on exercise bike + 1 rd. mod. CFWU

WOD - 10:05, but sub'd 205# and feet-supported HSPUs

Todd M35/160/5'10
8:20
225# DL, HSPU 14 reps vertical against wall then had to sub in modified HSPU with feet resting on Smith bar. Pretty happy with my strength on both exercises.

Teri f35/153/5'7
11:30
155# DL, HSPU sub with feet on a racked bar. Good vertical posture, probably 75% bw and touched head to ground on most reps. First time attempting this sub. It was challenging. I liked it. Though it was a good approximation of the real HSPU goal.

10:30

used 155lbs

33/M/187

hands on 3" blocks for HSPU

8:22

14:51. 135# for DLs, mostly real HSPUs. Poor performance this week though.

had to make up the 800s from yesterday, but only got 3 in on the TM.

4:00 (warm-up)
3:00 (as fast as I could go on a TM that only goes to 10mph)
3:00

Diane:
As rx'd. Handstand push-ups against wall.
7:37

47 5'10 200

1 mile run to gym for warmup + pull ups x 12 + squats x 15

as rx'd with HSPU w/ feet against a wall and broken sets

9:35

21/M/148/5'5"

185# DLs
HSPUs on wall

Former "conventional" weight-lifter (never going back), first WOD ever, woohoo! CF rules.

26:49

Room for improvement? I think so...

Had to break up DL's A LOT. Strength in my grip wasn't great enough had to rest, almost dropped the bar a couple of times. Since all the other times are way below mine, should I lower the weight and shoot for closer to 10:00, or just do the reps and load at my own pace to develop more strength? Thanx :D

95#, 19:00

As rx'd
14:21
Deadlifts killed me

24m/175/6'1 Lewisville, TX

Did assisted HSPU's with rings and 225# DL

TIME - 9:04

15:02

bounced the bar off my kneecap once in the middle set. yum.

400M run
CFWU x3

'Diane' as Rx'd: 9:58

HSPUs were killer! Great WOD as usual!

did the 800s

on elliptical machine level 5 or 6

3.13
3.06
2.54
2.56

22/F/170
135# DL
HSPU with feet on the stage at the gym
10:08

13:29
did deadlifts at 225
hspu only the frist 21 i had horrible form so changed to dumbell overhead press 50 puonds each hand

Time was 3:15

M/ 34/ 133 lbs/ 5'-6"
As Rxrd: 9:48 (PR) much better than my pitiful 14 mins last time.
I just have to watch my hands a little when DL. It's usually my grip that goes. Not bad for a guy who's gotten horrible sleep for weeks on end... we're Ferberizing out little man and that means no sleep for dad. No biggie.

45/m/70 kg
3xCFWU
Diane
102,5 kg DL
HSPU with feet on bar
23:50
Last time was 27:42 and I had to reduce DL to 100 kg then.

M/27/195
135 DL
HSPU
6:54
I'm a new comer to CF just, started this week. I did a heavy leg and back work out prior to the CF and my DL form is not the best so I started low. Good WO but I def. need to push it more next time after seeing some of the other times on here.

8:50

First Diane
First hand stand pushups
10:36
Dead lifts good,
Handstand pushups ended up much like an upside down turtle. Lucky Kirk was there to flip me back over.

Speal....you are CRAZY!
you only weigh 135 and you hit a sub 3 minute time without scaling down the weight?
That is sick!
I am awed and inspired!

1st HSPU, used smith machine bar, and hooked feet over it, probably need harder method next time, it helped me too much.
Dead lifts were good, as rx'd

5:50

72kg, 162cm, 31yo M

9:30

Hooked a straight bar to the cable machine at my gym and stood on an aerobic step to simulate deadlifts. Max available weight was 195 lb.

HSPUs done against wall. Halfway at first, but warmed up to a set of 9 with good form at the end. Need to remember to do a set of these during my warmup next time.

135 lbs Deadlift
first time doing HSPU, and it was also my buddies first time spotting.
As I was struggling he made sure my legs didnt sway, I then proceeded to swan dive facefirst into the floor as my arms gave out. Greasy but I finished it.

9:45

m/27/73"/187.5

I sleepwalked through this WOD. Not enough intensity, but the sweat still poured. Push harder!

Heavily scaled to 135# DL to work on form.
Assisted HSPUs.
5:33

Thanks for all of Rip's DL instruction videos!

7:47
225 lb. dl
hspu's to focus pad

F/25/140/Montreal

First Diane: 8:00
21-15-9
95# DL - will go up 10 next time
HSPU - about 135°, feet on 'box'

As Rx
7:42

m/30/5'8.5"/156#

As Rx'd

14:31

"Diane"
BW: 178
21-15-9 reps of:
225 pound Deadlift (broken 12-9, 8-7, 5-4)
Handstand push-ups (subbed 45#DBs presses, broken)

Time: 26:06 v.23:09 last time. Some distractions from other users at my gym, but really no excuse. Need to pick it up next time. Only bright note is I went further 1st round of DLs before breaking.

08.05.08
Dl 225# Assisted HSPU w/ feet on glute ham pads
Diane 12:44

43 m 6' 209#

hspu, toes over bar on squat rack for balance(though i'm sure i cheated a little on the middle set by pulling with them. gotta master a handstand.
otherwise as rx'd

8:16,

pr by over a minute. first time getting all 21 dl on first round without a break

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

Time= 7:51

48/170lb

As rx'd. 7:05. I've been doing CrossFit for four months now and could not believe how easy it was to pump out 21 reps w/ 225lb. Thanks CrossFit,this stuff really works!!

13:54 HSPU's 3.2 inches less than full ROM

m/33/202
cfwux3
10:17 as rxd

Thanks for the compliments guys, you are all an inspiration by just completing the WODs on here. There is a reason not everyone does this stuff... it's freakin' hard!

Got a match tomorrow so took it easy.
As Rx'd 9:53.

49/M/216

Diane as Rx'd
sub'd feet on the smith machine bar pushups

No time - guess in the 10-15 minute range

30/M/140
a day late!

Subbed 155# DL
7:35

29 yom, 180 lbs

11:09 (pr) as rx'd

Previous best was 14 or 15

4:40 with hands on floor.

19:15

185 deadlifts, 115 strict shoulder press

Hotel gym. Glad I found the time...

I did this workout this morning (5/9), as I used yesterday as a rest day. I substituted decline pushups for the HSPUs, but the deadlifts were at 225.

6:52

34/m/6'5"/220

M/26/215/6-4

As RX'd

12:15....i was disappointed

Flew through Deads without stopping. HSPU's killed me.

225 lb dl
HSPU using the bar at 5 feet

10:25

My shins were bleeding from being scraped by the bar by the time I was done. Is this a problem for anyone else?

S/F
Katz

5:18, HSPU's a little better.

m/21/205

9:50
221# DL
HSPU's with feet on Smith machine
A little slower than last time, but I got 20# closer to rx'd weight.
Next step, learning to kick up to handstand (which I'm sure will slow me down significantly)

m/22/200/6'0
225lb dead
did handstand on 40' plyo box
5:14

"Diane" scaled to 155#
8:21
*pretty sure I did 5 extra HSPUs in my set of 15. I meant to do 3x5 but I lost track and I think I did 4x5. I need to learn to count!

Forgot to put that my HSPUs were down to 2 bumpers which is 3", lowest I've gone

17:00 as rx'd

22/M/162
----------

Non-RX

1st set (21) 205# DL
next 2 @ 185# DL

Total Time: 16:08mins

31/m/5'8"/175

as rx'd
9:26

225 x 21 (Broken 5,3's,2's)
225 x 1 + F
205 x 14 (Broken 4's & 3's)
205 x 9 (Ditto)

HSPU's not ready for prime time. Use dumbbells next time.

22:43

Modified HSPU feet on smith machine
235# DL
3:50 (PR)

now i gottaq figure out how to get this closer to as rx'd

Couldn't do HSPU. Did 21-15-9-9 of 25# dumbbells.
No squats. Rode bike 14 miles/1hr.

10:20

135 lb DL
feet on squat bar, shoulder height

M/27/5'10/230lbs

Yay!!! no running!!!

as Rx'd....though my hspu were not deep enough.

17 min 17 sec.

Vance

oops did 135# DL but wanted to work on form anyway. Thought it was too easy! HSPU on a bench with butt up. Didn't want to fall on my head last night. Did some pullups and worked on my kipper a bit.

40/m/160
as Rx'd
8:52

M\190\43

Combined the 800m run with this workout since missed 2.

Did 2X 800 @ 3:33 then 3:25
Rested: Then
195lb DL as Rx'd
HSPU were lame...feet at shoulder level.
11:34

m/43/175
cfwu x 3
DL-225lb
HSPU on rings with bench assit

9:13

2nd WOD ever!

Reduced weights because I'm not far along yet.

21 x 135lb deadlift (11, then 10)
21 x 80lb OHpress (11, then 10)
15 x 100lb deadlift
15 x 60lb press
9 x 100lb deadlift
9 x 60lb press

cfwu x1

080509 13:53 Getting stronger in hspu's
080314 17:38
071101 18:38
070917 12:30 Melissa held my feet on hspu for balance

111# Cleans
angled pushups
7:01

24/F/67"/165#

21/15/9
135#
HSPU w/ feet on smith machine bar @ 3 1/2 feet...

19:51

I definately used too much weight on the DLs! My back feels like it's going to crap out on me 3 hours later
HSPUs were great! my form was off at first but I still kicked butt!
This was my first time doing this WOD

M/30/150

21/15/9
185# DL
HSPU w/ feet on wall, head to abmat

16:00

PR by 9:04! I was going to be happy if I broke 20 minutes.

First set of HSPU form wasn't that great. The rest went really well and I was able to knock them out in good groups. I seem to always hit my stride with the HSPU in later sets.

MBK

CFWUx3
225 Dead Lift
one legged bar assisted vertical HSPU

9:55 (PR)

CFWUx3
225lbs DL
One legged, bar assisted, vertical HSPU
9:55

Hung over. 17:34

vs. 24:28 on 080111. Huh. Pass the rum.

KBL practice
Burgener Warm-up
135x10

WOD
:04::36

Did the WOD w/185. Working back up to 225. Probably next time.

Get some, Go again!

12:35
HSPUs with feet against a wall, head to the ground about half the time.

23:44 m:s
185 pound deadlifts
modified handstand push-ups
all sets broken

M 35/226

first Diane

HSPU went as follows:
21....10 nose to ground 11 head to ground
15....7 head to ground 8 head to 45lb plate
9.....only a few inches in depth

Deadlifts were a breeze. all unbroken, all touch-n-go.

HSPU killed my time.

9:03

#155. HSPUs from a plyo box in pike
5:30

then OHS practice. PR at 100. tiny but mighty.

oh yeah, and i'm still limping around in flat shoes. grrr...

but, tape around the arch and my do-win weightlifting shoes made the DLs and squats possible. just don't ask me to run or jump.

Modified: 13:40
-DL 135/135/185
-HSPU as rx'd

m/40/182

13:44

Did this 20 min. after the 800m x 4 WOD

Deadlifts 95,115,115 (lower back issue)
subd push-ups 3:1 63,45,27 (very broken)

otherwise, this WOD felt sweet

M/40/182

13:44

Did this WOD 20min after the 800m x 4 WOD

Deadlift 95,115,115 (lower back issue)
subd push-ups 3:1 ratio 63,45,27 (very broken)

Otherwise, this WOD felt great.

20080509 1600
1km row in 4:30, CFWU 15 x 2
WOD080508: 'Diane': (21-15-9 for t) DL (100kg), HSPU; as rx'd (feet on bar HSPUs) in 13:56 (6:18 + 5:14 + 2:23)...fell twice kicking up to the bar with a truck in the way (my box is in my neighbour's garage)

m/32/245

First timer

HSPU killed me but destroyed the deadlifts
Sub ten minutes

40/M/165

Warmup: Row 1000m-4:19
CFWUx3(no dips)

Decided to practice DLs before doing the wod. I think that was dumb. I feel destroyed. Worked up to 2 reps at 225, then rested 6 min. Also, had a weird pain in my right shoulder when I did the HSPUs, so about halfway through the first round I switched to dips, and that didn't hurt.

DLs at 135#
Dips(mostly) for HSPU
17:40

I'm going to go die now :)

M/28/158

Cfwu x 2

190# dl
1/2 rom hspu

9:52

First time doing this WOD:

DLs at 185#
HSPU: Subbed some sort of knee on the bench half HSPU thing I kinda remembered from the video. It wasn't that hard, so I am not sure it was right but I am sure it looked ridiculous.

Anyway, the time was around 9 or 10 minutes, but not really worth counting because of the strange HSPUs I did. However, I cannot believe I just busted out that many 185# DLs given where I was a few months ago.

Scaled to 185# to find baseline for unbroken DL sets
hspu self-spotted on nose-high smith rack bar
all sets unbroken
7:30

16:01 - bad night, bah!

previous = 12:29
previous = 11:09
previous = 9:54
previous = 9:33
previous = 12:18
previous = 15:24
previous = 19:17
previous = 15:45

Tim:

pre: burgie, muscle-ups, L-pullups, GHR

wod: ~7:30 (slow, but full HSPUs; diaper duty ~6:00)

Not my finest performance by a long shot.

CrossFit Snohomish-Trainer *Jeff Vale*
as rxd
15:03

Age 52/255# "DIANE (modified)" - 225# trap bar DL 20/15/10 and single arm presses @55# (sub for HSPUs) 20/15/10 per side = 21:42.

second time doing Diane: 5:41 woot woot! Improved my time by over 7 mins.

m/37/175/6'2

as rx'd

11.43

didn't go deep enough near the end on the hspu but for some reason I was feeling fatigued.

Had to scale this one with towel pullups instead of HSPU.

6:09

48/M/215

A day late. Played soccer and drank many beers yesterday. Modified HSPU; 6:53

135 Deadlifts
stuggled HSPU only did a total of 32

as rx'd

20 minutes

subbed HSPU with 90lb Push Press

Very slow but technique was perfect

25/m/73kg

As Rx'd
21:50

Pre: Usual wu's.

WOD: A day behind. 4:49(pr); Avg. HR: 159. Found that breaking up DL's from onset helps with the pacing (7-7-7, 5-5-5, 5-4). HSPU's with legs hooked on barbell set at 5'(unbroken).

Post: Stretch!

26/m/88kg

as rx'd
13:02min

45/f/146 DL 110# HSPU 1/4 - 1/2 " (less on the last set)11:06

33/M/185

As Rx'd with HSPU shoulder-deep on paralletes

18:08 pr by 2:39

Skipped- life got in the way.

diane; 9.06 .had help with balance for hspu or i would've broke something.i'm a clumsy b#@4%#d,but my balance improved at the end when i managed a hs on floor away from wall

OK, first time I ever had to attempt hand stand push up! So that wasn't going to happen, I don't have enough upperbody strength yet.

F/36/5'2/137
CFWU
90 lbs deadlift and pike hspu.
8:40

This is my 7th week of CF. My body is totally changed and I am really loving CF WOD, even when I suck at it!

36/6'2"/195

Time: 6:11 as rx'd.

All deadlifts were unbroken and fast. Leftover time was spent on hspu's nose to floor.

As rx'd

need to work on range of motion for HSPUs

9:34

M/52/5'11/185

Hilly 3 mile run at lunch, will do Diane on 8/9 or 8/10

15:03

DL's at 185#
Most HSPU's were up 2" from floor

3:22/3:45/2:35 = 9:42

25M/6'6"/245

5:44

pr is 4:08 however all previous times were done to a 6 inch pad. This time it was only to a three inch pad. I definatly felt the effects.

21:03

Deadlifts @ 225 and subbed 85 lb shoulder presses. 2nd week of crossfit here... loving the butt kicking so far.

6:57

Subbed hspu with feet elevated on 40 inch box

first time Diane
80kg DL
HSPU supportted

15:08

8:31 vs
7:45 3/8/08
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

10 min ellip wu 20/20. m/51/175.

22:07

DL 205#
Handstand Push-Up Rx

M/33/170

As rx'd.

10:58

J: 7:31 (pr)

12:20
Hspu's slowed me down no end

11:05, not as rx'd, 1st time

170# DL's
could only manage 10 HSPU's in the first two sets, 5 in the 3rd and subbed with 50# and 45# DB's

m/180/35/70"

Jeff @ home
HSPU nose to ground
Back straight on DLs and more knee bending made this tougher than usual, but better workout.
4:10

23/m/194
4:32

M/46/185/6'1"

Did on Saturday to catch up

DL - 185#

Full HSPUs - felt good.

5:32

5:00
Straight sets
HSPU on smith bar, some leg assist from top frame

11:21

35/m/213/5-11

18:18

First Time as Rx'd

CFWU x3

with leg assist on power rack
11:39

10:30

as rx'd (first time ever rx'd)

12:53

21:51 as rx'd
First time doing Diane and first time completing a handstand push up. Yeah!
Now to bring that time down...

M/35/177

12:58 as rx'd (PR)

15:29 last time

Deadlift with homeweights was around 220lbs - 225lbs

6:30--big time waster going from one area of the gym to another though, and the handstand pushups were assisted--still working on my balance. it'll be nice when I'm living near a crossfit gym and don't have to spend time moving from one place to another.

M/28/155 lbs

6:30--handstand pushup assisted--can't seem to figure out how to balance myself.

Wasted a lot of time moving from one area to the other--can't wait til I live closer to a cross fit gym!

F/42/148 lbs 1st time doing Diane. So took it slow. Wasn't to sure about HSPU. Haven't done one since probably prepuberty. So here we go. 135# DL's, could have gone heavier, and broken sets of HSPU's. I did them though and loved it! Time 9:50!

m/6'/43/184

15-12-9 reps of:
195 pound Deadlift
45lb dumbell overhead presses.

13:06

male 6'4" 238lbs = 4:35 (pb)hspu's feet suspended at 6' mark otherwise as rx'd

male 30 71kgs 5'10" UK

feet up on a bench

11.42

DL 21 225 15 225 9 135
HSPU negatives and sp to finish

Mom
DL 55 lbs
Sub SP 10 lb

225 DL
Bridged HSPU on bench
23:03

13:57 Huge PR.
HSPU still assisted by feet pulling on pillar.

m/40/205

after "Fran"
1" plate on HSPU (very tough)

15:32

23/m/172

Added a 400m run to it
21-15-9
225# deadlift
hspu
400m run

13:55

41/M/170#

Scaled DL to 205#

11:06

as rx'd 7 mins PR by 2 mins

yyyeeeaaaahhhhh

getting close to those 5 mins, maybe 2 more months

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

Scaled DL to 185#
15:00

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

scaled 90kg DL:

12.14

5/12/08 - 19:59 HSPU with L bars, not sure if its more or less help than last time - just back from vacation and a week off the zone. Full ROM HSPU assisted.
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)

Did this today for the first time. I used 190 pounds for the deadlifts (first time doing heavy deadlifts at all), and handstand pushups (for the first time ever) were with my feet on a platform about 4.5 feet high.

4:52.

6'4"; Male; 34yo; 210 pounds.

23:32

37/m/5'8"/145

Back to my old wu routines.
doing only the wod's has hurt my anaerobic capcity
and back to doing ME work (3x3x3x1x1x1)
before the wod's. Except for heavy squats before running days (bonk).

WU
800m
10rope work (du's,high knees,x-overs)
3rnds
15x planche pushups, abmat su's, squats

50burpees for time 3:15
plache,press & freestanding hspu work

Diane as rx'd (225#)
8:52

first time being able to do diane with rx'd poundage.

CFWUx3
5x45, 5x135, 1x225 DL warmup
9:12
Less assist on HSPU but still had feet hooked on bar and helped as needed.

M/31/199
CFWUx2
Put my feet on a bar for the last 8 HSPU.
Then did 6 negatives (lowering my forehead into the carpet... good times!)
Did it 5/12, back from a weekend of camping

age 18 bw 170
7:56 as rx'd

21-15-9 185lb. Deadlift + HSPU - 16:23

This one was tough. Deadlifts were split up as 10-5-6, 8-7, 5-4. HSPUs were pretty bad as I couldn't get anywhere near a full ROM, and they were split up by how often I lost my balance. I did almost nail one at home where my nose was like a centimeter away from the ground, but then my core started to shake and I didn't want to fall on my head so I had to push up.

cfwux3
burgwux2

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

9:20

31/M/171

CFWU

185 DL, did pushups with legs up on wall at 60* angle.

8:00

16:13 modified hspu

7:52

much better than last time (11:28).

grip was no longer a factor.

first round of dls were unbroken
second round - 10,5
third - 6,3

hspu were all broken but not much, mainly due to balance

33/M/175

6:23 as Rx'd

PR by :51s

9:10

previous time: 11:38

24/M/154/6'1

As Rx'd 12:28

Getting better at HSPU

10:17

(10:12 last time w/ assisted HSPU)

M50/170

10:22 as rxd

36/m/146/67

subbed to 205 lb deadlifts

13:48

Scaled. 80KG Deadlifts. Pushups with feet on chair, bum in air. 9:15.

Rx'd
8:06
Weak on the hand stand push!

5/13/08 at section

Sub'd 185# for DL
HSPU feet on bar chest high

9:30

m/37/182

8:20 Rx'd. HSPU's need work. flew thru deads unbroken.

followed with 4x10 pushpress 135lbs and 2pood kbell routine

13:40 first time. Does it ever get easier?

11:34

as rx'd

8:18

Done early, early am. Did day after Elizabeth...I just don't do well on the 2nd workout with these 2 back to back. Had to go back to back b/c of travel.

Last time 6:50
Time before 8:47

M/39/6'3/225
Diane:
11:22 done on 051008, posted late

34m 175

18:15 as rx'd

Tom

135#, pushups

15 mins

7:30 as rx'd

hspu's were very slow

M25/6'3"/180#

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

DL AS RXD (21 = 12/9 15 = 6/5/4 9 = 9unbroken)
HSPU - 1st set could only go down about 6" and do 5 to 4 at a time. 2nd and 3rd round hooked feet on bar to work on form (those were too easy though
) I need to work on these!

11:19

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

$$$

"Diane"

21-15-9 reps of:
185 pound Deadlift with straps forearms were dead
Handstand push-ups - with paralletes and feet on squat rack.

10 minutes.

BW: 184

I did broken sets of all three sets of deadlifts and the first set of handstand pushups. My handstand pushups were self-assisted (that is, I put my feet on a racked squat bar to help pull as needed when I was pushing up).

Time: 20:20

7:55
185# deadlifts

Rebecca S:

sub 115# DL
sub knees on bench and hands on paralletes PUs

14:53

19yrs 155lbs 5'8''
151 deadlifts & incline handstand
6:20min

as rx'ed

10:30

as rx'd
7:34

2:57 as Rx'd

9:01

155LB Deadlift

18:06

8888

185# dead lift - man that is heavy
HSPU - very small range of motion, my foot marks on the wall at the globogym showed about 5 inches, i thought that would be better than modified wt.

10:56

88

m/35/200/6'

4:23

All HSPUs wth toe assist on bar.

m/33/240/6'

11:35

All HSPU's with toes on bar at 5'.

m/28/6'2"/148lbs
1st day back to crossfit after about a year away!

picked this one to start back up with since i've been doing starting strength for a month or so and am in love with DLs.

176lbs DL
broken sets for first 2 rounds
toe assist for HSPU

30min

M 35/64/160 Completed on 15MAY08
CFWU 3X15
as rx'd
9:05 PR! by 48:55 from last time.

Crossfit Rules!
Thanks coach!

CFWUx3
7:10, as rx'd (7:32 last time)
-too much help/cheating with my feet on HSPU's

CFWU
Can't do HSPU. Subbed by putting feet on 4' high bar and doing piked push ups.
7:55 (previous best 8:41 on 080111)
M/47/198#/72"

21 and 9 rounds only

16:31

Definitely sucked today. Did this after fran and ohs; very sore and tired

last 95 lb
today 105 deadlift
hand pushup like before almost vertical feet resting on bar
21-15-9 13 min!

EJEJEJJJEEEEJEJJEJEJEJEJEEJEJEJJEJEJEJJJJEEEJEJE
M/35/170
9:55

EJEJEJEJJJEJEJEJJEJEEEJJEJEJEJJE
M/35/170
9:55

As Rx'd 15:45

m/34/5'9/176

CFWU - 3.
2 sets superman raise.

6:25.

Did 1st 4 HSPU against wall. Remainder on rollers of situp bench in piked position. Try working on HSPU during warmup.

Dedrick 4:15.
17 reps of 1st set of HSPU against wall. Remainder on bench.

40/M/175

As RX'd: 6:42 (PR). HSPUs were against a wall.

27/m/232

6:42

PR- 4:13 hspu w/ feet on smith machine
edler-n10:15
plunk- 11:57 145 dl

19:53

F/40/130

15:10
155# DL—2:30 slower than last time but upped the DL from 135#

cfwux2
185#dl
toe assist hspu (w/ext rom on w/ p/pu)

8.08

M/28/6'2/195

feet up on bench, body bent 90 degrees
9:40

Did this on 5/22/08 instead.
9:22 (PR)

1/12/08 my time was 11:15

43/m/166

As Rxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

9:29

Sets were better DL 15/6, 10/5, 9,
HSPU 17/4, 10/5, 6/3
time was a minute slower??? Maybe better depth on HSPU, next time go harder.

45:01 with 185#

26/m/5'9"/170lbs
34:17
6 minutes slower than last time. Dunno wats going on.

12:56
1st Diane

Partial handstand pushups (about 1/4)
21:47

sub'ed 95# push presses for HSPU's
11:44

45/m/197
7:52 scaled, substituted ring pushups for hspu
225 21-15-9
ring pushup feet elevated 21-15-9

As Rx'd

14:12 (2nd Diane - 080826)

44:47 (1st Diane - 080711)

m/ 31/ 6-2/ 245

7:25

HSPU's were vertical but against a wall, and down to a 4-inch target.

8:08

5:42 JD

M/6'/185/41

7.01

135# DLs. Flat then L2Ss 18" raised PUs.