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.