Sweet. Been waiting for this one.

Awwww!! Your so cute Carl!!

Just did D/L the night,so hopefully 100k will seem easier,hspu's a different matter,rom not too good on them !

FRAT rules!!!!!!

I hit "Diane" yesterday and i'll hit it again!!!

Big hugs to the FRAT!!!

Excited about this one.

FRATTYLICIOUS, whats up guys and gals.

My favorite girl!

(What guy doesn't like a girl who admires his strenghts and ignores his weaknesses?)

Will have to refuel and do her after my lacrosse game tomorrow. Go Team Clif Bar!

Hey Benny1 my favorite "girl" too bro!!!

Yes! Never done this one. Oh, how my heart goes a pitter-patter in anticipation of you, Diane.

Sweet! The back of my head made the mainpage. Way to go back of my head!

Come on!!! a few short hours left to contribute. I know some of you got paid today...

crossfitrrg.com

Can anyone tell me why the Crossfit Games are held in the summer when it's so damn hot? Is there a real "reasoning" behind this? Is it scheduling? Convenience? Lunacy?

Don't think I have ever done this one. Wonder if doing Mary this week was such a good idea lol. BRING THE PAIN BABY BRING THE PAIN.

First time going 225 for high rep wonder how the back is gonna hold on this one. I am a lot better at HSPU but 21 and then 15 is ouch!.

Support the RRG peeps. The big box peeps are out for blood they know their market is being cut into. They will find anyway to put the breaks on this revolution. Cough up the money peoples. I am broke and I put in my 200 as a trainer. I live in Canada so IT COST ME EVEN MORE!

The girls are back!!!

My first Diane. Last time this WOD came up was the week before I started CrossFit.

Scaled DLs to 62kg.
Scaled HSPUs to barrier push-ups - using the sofa back as the barrier.

Time: 6'47".

F/33/62kg

tried a mash up today with 115# SDL HP and pullups for 21-15-9 and my arms just about fell off. 4:30 later i was lying on my back gasping for air. then did some deadlift 4x5s up to 415#. that was a bad idea. I'm thinking i'll leave "Diane" for Sunday and sleep tomorrow.

"whether you think you can or you think you can't, YOU'RE RIGHT"

What can i substitute the handstand push ups with?

I haven't met Diane yet. Sounds Fun.

Diane and I will have to meet up on Monday....Thats good. I'll be good and rested.

Did yesterday's workout with a twist:

5 rounds
30 glut-ham situps
25 back extensions
run a mile.

52:27 min. Miles were slow.

What is a good alternative for the HS push-ups

Thanks

shoulders again alright who needs them anyway

Well this looks really nice...we havent met yet!!!

I'm almost glad I'm resting up for the PT test tomorrow...

but I will add this girl to my list for a future "off" day - she looks like a good time.

lunch break day 1 of the Level 1 Cert. just listened to Coach speak for an hour. Amazing.

mystery workout this arvo. hopefully not Fran.

big hi to the FRAT

F/37/125
I love Diane- too bad I have to wait til Monday! Didn't take a rest day on Friday because Sat & Sun are usually rest days for me- instead did a wod from CF Football: 21-15-9 snatches, bench & box jumps. Used 65# for snatches, 95# for bench & 20" box. 14:24. Great wod! snatches kicked my butt!

spider:

Try using a plyo box or something similar to put your knees/feet on. Keep your torso as vertical over your hands as possible and just bang out the push-ups like that. It still kills your shoulders and we've had a lot of luck using that to help our athlete's build up to HSPU's.
Thanks to Joe Venuti of CrossFit Mass for helping us coach everyone through some of these progressions.

If your having trouble with holding up in the handstands and need practice on that try doing timed holds for a few sets with equal rest as you spend inverted after your WODs. That plus the scaled version of presses should have you ripping apart WODs like this in no time.

Good luck.

Spider & Tim - I posted about an hour ago with ideas & links but it seems to be held up... check the Exercises & Demos for 3 videos about HSPUs and ways to do them.

Herm,

Thanks for the reminder. I signed up myself and a friend.

Just got done with Diane. I thought that the HSPU would be crazy hard, but not too bad. I am sure my form could use some work. This is my favorite lady so far.

I still sore from Cindy and the other insane workout two days ago. Can not wait for tomorrow.

Thanks

NICE.

Just wondering what the advantages of HSPUs are over plain old press. Seems like press has better ROM/usefullness...thoughts?

love me some Diane,and she loves me back.two solid movements for me,good times tomorrow

48/male/6'/203/week 27 CF

2 issues with Diane, HSPU's bother my shoulder and I can only DL 275 for 6 reps so am a bit nervous doing 45 reps of 225 for speed...so scaled to:

255 DL's reps of 5/3/4/3/3/3 = 21 total mixed with
1 pood KB each arm curl and OH press 6 sets of 5 = 30 total

time 6:40

next time I'll see if I can get the DL's total up to 21 plus 15.

correction used 225 DL's not 255.

M/24/5'9/200

1st time hookup, Diane and I, and we had us a time. Mmmm, I love the girls cuz you cant live w/ them but when there gone...man you miss em. Oh, 1st time deadlifting that wt. ever, didnt think I would finish but CF learned me a new way of determination. I LOVE THIS<>SIHT.

21-15-9 (HSPU,DL)
CFWU X 3
TIME: 11:25
wt. Rx'd 225#
subed HSPU for feet on bench upper body as vertical as possible and forehead touching the floor. Gotta check out the HSPU progression chart to build up to Rx'd HSPU.

DO WORK!!!!

Grizzly = 38/F/64"/104#
Scaled - 40# DL, 8# DB OH press 9-6-3
7.16

RecOnifer = 39/M/65"/155#
Scaled - 185#, supported HSPU on smith machine (it's major function)

FRAT!!!

Wow. Never done this one before. Anxious yet afraid at the same time. I hope its 24 hour fitness friendly. I'm probably going to get some weird looks doing HSPUs there...

M/31/6'3"/200

No weightroom available today.

Dumbbell Clean & Squat @ 80lbs (2x40lb DB)
Feet on table for HSPU

9:50

As rx'd:

00:22:37

Correction:

After the first 4 HSPUs they were "negatives" to a 3" sponge mats.

Take this piece of advise from a NOOB, when you are doing HSPU for the first couple of times have a spotter. I had a spotter and still tumbled once. Make sure that you start in the up position not the "head on the floor" position.

I have also found that the weird looks are not looks of curiosity, but more looks of "I know that has to hurt". Then people ask what I am doing.

m/43/73kg
Diane
@225# DL
HSPU not full ROM
09:42
First time with rx´d weight on DL
Killer!

from crossfitrrg.com:

"The CrossFit RRG will be formed!"

"The CrossFit RRG deadline for taking capital contributions will be extended by 30 days. The deadline of May 15th was set so that the company could be formed and policies written for 1 July. The Montana Department of Insurance will allow the RRG to move forward with formation/incorporation while we extend the deadline until June 15th. ALL contributions must be made by that date. If you're able to come up with over $400K in 45 days, the insurance folks take you seriously enough and will grant a little grace. Thanks to all who have made this possible. Let's get across the finish line here in the last 30 days."

as rx'd:

7:20

Herm - thanks for doing that for me.

We did it. Someone please go back to Steve's post from a few weeks back telling me that we couldn't do it, to fold up shop, that my "scare tactics" failed and how he could have helped us do it better, etc. and tell him to suck it.

This community, for all its foibles, its trials and tribulations, has never failed me or caused me to quit wanting to give back to it for all it has given me.

I predict we'll make $500K before 1 June, likely sooner. I stand humbled once again by this community, created by Greg and Lauren, but nurtured and expanded by great folks who believe in it.

Cheers,

Dale

m/43/185

as rx'd
10:15

8:02

as rx'd

That was EXACTLY what I needed today! I was laying in bed thinking of what I was going to program...looked at the mainsite...and voila!

My parents and Sara s parents met last night for the first time! It was a hoot and a great time!

Shower today (not rain, baby.)

Getting married tomorrow!

Jack is off of the C-pap and breathing room air and out of his incubator! He is doing incredible! He is almost 5 lbs now! 5 flippin pounds! Two days after he was bron he was 2 lbs 1 ounce 14 3/4 inches! He is now 4 lbs 10 ounces and just over 17 3/4 inches! He's grown a 1/2 inch every week! It is incredible! He is gorgeous, as some of you know from all of his pics on Facebook (Justin JroCk Beach CrossFit)!

Just thought I'd through in an update to my extended CrossFit family that I am sorry I have been neglecting on the posts!

A quickie tomorow before the wedding (workout, not se.....x......but then again......lol) and then off to marital bliss and .......back to "normal" (lmfao...what the hell is that?) life on monday!

Lots of exciting changes coming up soon that I will be excited to announce sometime next week!

For now until then...

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

25/m/5'11"/205ish
6:16 rx'd deads unbroken HSPU badly broken

stats from logsitall.com

median all: 8:12

U19 9:14
20-29 7:49
30-39 8:19
40-49 9:28
50-59 12:25
60+

age brackets etc. on http://www.logsitall.com/about_crossfitranking.asp

-bp

top 10 40-50 year olds:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] kevin suttmoeller Photo 3 mins 6 secs M 43 160 Crossfit Redding
[2] Bill Grundler 4 mins 14 secs M 40 195 Crossfit Inferno
[3] Mike Ives Photo 4 mins 40 secs M 41 165 CrossFit PEI
[4] Craig Uchimura Photo 5 mins 25 secs M 40 210 Honolulu Fire Dept.
[5] Mike Lane Photo 5 mins 33 secs M 44 146 Solo
[6] Matt Little Photo 5 mins 50 secs M 41 225 Chicago Police Department
[7] David Sailor Photo 5 mins 56 secs M 46 180 Londonderry, NH
[8] P Eich Photo 6 mins 42 secs M 45 210 Crossfit Memphis
[9] John Durocher Photo 6 mins 58 secs M 42 170 Crossfit New England
[10] Bubba Hagood Phot 7 mins 12 secs M 46 160 CrossFit New England

41/m/176cm/72kg

21-15-9

52kg (115#) SDHPs (last time 45kg~100#)
HSPUs against wall, about half the reps full ROM (top of head touches floor, last time partial ROM to folded blanket about 3 inches tall)

13:54 (last time 9:58)

HSPUs still slow me down, in round three I can manage only singles.

14:24

Subbed push press for HSPUs. I always get yelled at for putting my feet against the wall at the globo. Push press - 1st 11 @ 135; the rest at 115.

m/41/5'6"/145

"diane" as rx'd: 12:?? watch didn't start. didn't notice until round of 9's.

last time 6:50 w/ assisted hspu.
this time full vertical hspu's.

m/32/165

rx'd

7:15

2nd time doing HSPU's - had to scale 'em down

DL 225 - 21, 15, 9
HSPU - 10,10,8

14:30

13:23 rx'd

as rx'd
12 mins

165# DL
assisted HSPU with knees on 22" jumpbox. Back perpendicular to floor, head to floor

15:22

7:48

20/m/158/5'9

Crossfit RRG, I'm in.

15 min warmup, stretch

135 pound Deadlift
95 push press

21 - 1 rest on the push press
15 - 1 rest on the push press
9

7 mins

10 min cool down

did CFE swim before: 4x5minute intervals

this workout is tough for me due to back surgery!
21-15-9 reps of:
225 pound Deadlift
(subbed with 135 smith machine -yuck)
Handstand push-ups
(subbed with 75lbs barbell)
6:10

Then did CFE - one mile hill run on treadmill 6% incline - 11 minutes

m/37/6'4"/220

scaled to "pack" (185lbs, bridge push-ups)

9:56

1,5km running for warm up

deadlifts@102.5kg

time: 12'28

7:56 head to floor push-ups
just wondering if anyone knows that if you do the HSPU with your face towards the wall would it still be considered as rx'd just curious

M/30/168

Wod as rx'd 5:09
21-15-9
225lb deadlift
Hspu (forehead to floor)

M/25/180

12:41

First time trying the hand stand push up and it took a sec to figure out the smith machine method. Not very coordinated. Now I know what to work on.

I'll be darned. I just did this one for the first time yesterday. I was having a hard time with the handstand push ups, so I used one of my TRX's in single handle mode attached to my foot instead. That was about 95% as effective I would say.

didn't keep track of time
m/35/180

CFWU x 3, as rx’d 12:47 (with broken HSPU and not full ROM). Post WOD - 45 minute spin class

Does anyone know of a gym close to Naha City, Okinawa (near Okinawa airport)? Camp Kadena is too far to travel given upcoming work schedule.

7:45,
scaled to 135 lbs and HSPU with feet on top cross bar of the weight rack. Great looks from the folks coming out of their spinning class.

m/40/200

M/19/5'11"/165lbs

Subbed 205lbs DL and Pike push ups
11:33

as rx'd 6:50

M/38/6'2"/200

As Rx.
6:20

Finally! First time as Rx'd! Those handstand pushups were the bane of my existence, and I finally conquered them. The workout still took me a fair amount of time, but I'm glad I did it.

17:40

5 rounds of
- 7x pull-up
- 7x 22 kg db-snatch right arm
- idem left arm
- 14x push-up
time: 10:11 min
Have fun, Johan

23:24 (frist time hspu brutal,99% singles)

7:42 (PR) as Rx'd, strict, forehead to floor HSPU's The HSPU's took most of the time.

Previous PR was 9:30

32/F/5'6"/179

BrandX - Pack
21-15-9
(135# deadlift, barrier push-ups)
21: 11x1 & 10x1 deadlift; 11x1 & 10x1 barrier
15: 10x1 & 5x1 deadlift; 15x1 barrier
9: 9x1 deadlift; 9x1 barrier

17:55

not ready for hspu yet.

225# deadlift: 12;9;6;3 reps
HSPU, (rough ones!): 15;9;6;3 reps

I know... I'm a lunch bag, but at least I get an E for effort. I love this crossfit stuff!

Oh yeah, it took 21:30

F/19/5'5/165

As rx'd
21-15-9
165# DL
HSPU

13:40

My usual "Bouncing deadlifts/headstand pushups" Diane time with 225# is around 5 minutes and hasn't improved in years, so I'm doing something a little different for more endurance strength and a change of pace.

"Truly Short Righteous Diane" - 225# dead stop deadlifts and full ROM HSPUs: 14:48. "Short" due to the 15-12-9 rep scheme. (I needed a baseline to improve upon in the future).

225# dead stop deadlifts - no belt, standard stance, staggered grip. Dropping, bouncing or 'touch and go' reps would be a no count.

Full ROM HSPUs - done off 12" stools, head touching floor each rep. Reps started and ended with straight elbows.

Much more taxing than bouncing Diane.

33/m/160

9:57

as rxd with toes on smith machine

M 42, 168

As rx'd 6:28

21-15-9
80kg deadlift
Press ups with feet up on back of squat rack

3:10

Scaled to 135lbs, bridged HSPUs on Feet - 15 -12-9

9:10

23/m/163/5'6"

bw 165

hspu assisted
subbed 250 for 225

4:07

+ 24 lb weight vest

CrossFit Warm Up

W.O.D. as rx'd

9:11 (new pr)

M/43/6'0"/175
DL 21@185/15@205/9@225
HSPU all partial as low as I could get each time. Some were actually pretty good I thought but others I barely could move before I felt like I would collapse.

On another subject I have been having a food issue the last couple of days. Nothing really has changed in my diet but I have felt "really shakey" and always hungry. Anyone have any ideas. It improves as the day goes on but right after breakfast I am still starving after I eat. I normally eat three egg and a good quality protein shake for breakfast plus some fruit, usually an apple. Any suggestions would be greatly appreciated. Thanks in advance

10:48

M/33/181/78
As rxd
18:57
HSPUs were a nightmare. Just not strong enough.

12:45
Band assist on the HSPU's
Had to stop to tape up area around my pinky nail. It started bleeding for some reason, I noticed it when I saw blood drops on my shoe.

5:02 as RX'd.

First two sets of DL and HSPU unbroken. I really made a point to push myself. I made me a nice little sweat angel on the floor of the gym.

Scaled to 21-15-9: 95 lb deadlift and pike handstand pushups.

4:13

41/150lbs/5'8"

5:12

205lb deadlifts
regular handstand pushups

went light on deadlifts to keep the form right.

m/41/159

12:00

205# DL
HSPU on Parallettes

Wow Diane was harder than I thought it'd be. First time

M/27/208lbs/6'4''

8:11

135lb deadlift
feet on 5 foot high trashcan

Deadlift Explanation: Wow just started working out again, I took a 1 year layoff. I am so glad I didn't let my pride get to me today, just last year I could get 4-5 sets of 225 dead lifts but, I decide to not try it just yet, and I am glad I didn't try it cause I would have hurt my self.

HSPU explanation: This was my first time attempting the HSPU and let me tell you, it ain't no joke. I got about 1 doing it the regular way, so I grabbed our my trash can and that worked out well, got a nice deltoid workout.

Overall, Outstanding workout, just what I needed to wake me up. Looking forward to my long run on this beautiful day.

I am a member of CAROLINA CROSSFIT in Columbia SC (the best affiliate in the world).Today I visited LOW COUNTRY CROSSFIT in Charleston for a workout. Great people, great facility and great coaching. I highly recommend it. Thanks Kevin, I'll be back everytime I visit Charleston.

28/m/210/6'4

"Diane" 21-15-9
225 Deadlift
Pushups

9:26

13:41
155lb trap bar dl
HSPU
Slow and steady, still rehabing back injury.
Followed with 21-15-9 Rev hypers

25/M/155/5'11"

7:40
155# deadlift
85# push press instead of HSPU

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/16/2009#workout_533

What is going on with lawsuit? Background on it? I haven't been reading the comments lately. Is there somewhere to look it up?

Any suggestions on who has the best CrossFit t-shirt selection? Thanks

http://www.crossfitendurance.com/blog.php?id=1861

Did anyone catch this video from the CF Endurance site? Some times I am really..really dissapointed with the views that CF perpetuates. The arguments that this video is good for inciting discussion is fine but that needs to be put forth PRIOR to viewing...sure we should all be intelligent enough to not take these ideas and say that we need to defend the anglo-nation state from Muslims however, the defending of the nation state system in Europe started this way. A few silly ideas and a worldview is created and/or perpetuated.

F/50/5'6"/135

135# dl, and toes on smith machine

8:40

M/50/5'/11"/172

185# dl, and toes on smith

9:28

m/30/5'10/205

As rx'd: 7:15

All deadlifts were unbroken

Rx'd
HSPU head to 2 abmats
7:19

6:00

12:02

155# Deadlift
About half of the HSPU, head touched 2" wooden block. Gained confidence about half way through:)

Warm-up: 15 min Bike, CFWU x 3, Burgener Warm-up, Deadlifts: 5 x 135, 5 x 185

WOD: 'Diane' As Rx'd: 8:14 ***feet hooked on bar at chin level for HSPU***

M/39/6'1"/250

28m 77" 190
as rxd first time full HS push ups not to bad time little slow but good
13:40

M/33/6'/175

As Rx'd: 13:22

Had to switch to reverse grip half way through 21 on deadlift. Got 15 HSPU, then had to finish first set with toes over bar. From then on I did the rest of the sets with half the reps against the wall, then finished with toes over squat bar. Two months ago I couldn't do 2 HSPU, now I can do 10 in a row! Made my day.

F/25/5.5/165
Warm up: 2 min row, mb cleans x 15, pushups x 15, burgener warmup, then:
Oly lifting supplement day 1
WOD: 155lb deadlifts, feet hooked on 22inch box jump for HSPU

12:34
205# DL. First time doing Diane. Looking forward to doing it again.

F/25/5.5/165
Warm up: 2 min row, mb cleans x 15, pushups x 15, burgener warmup, then:
Oly lifting supplement day 1
WOD: 155lb deadlifts, feet hooked on 22inch box jump for HSPU
time: 6:58

diane
scaled
21-15-9
185# dealift
HSPU-feet at waist level
6:09

10.41

8:23 as Rx'd
Poor performance today...up to late at a wedding. Ill get her next time.

7:21 as Rx'd

Considering I only weigh 160lb, that's not too bad considering.

33/m/215/6'5"

7:48

as r'xd

8:45
ouch...
all the deadlifts unbroken, hspu...not so much

then 15 bar muscle ups, Im working on my form so when the 30 come around I can do them without subbing

m/24/6'3''/210

24/m/175

as rx'd: 10:21

12:59

Too many sets and rests in the 21s

As rx'd
1:58
beat PR by 2min and 12 sec

30/m/178

HSPU against a wall(first time doing it)
DL scaled to 176lbs
9:16

dianne (first time)

M/38/6'/205

DL 185 lbs
HSPU feet on bench

Completed reps and rounds...FORGOT TO START TIMER. Dammit, Jim!!

12.37

subbed 155# for 225#

19/m/165/5'11"

AS Rx'd

10:06

Sweet, my 2 weakest moves!

11:16 scaled DL to 135#

head 2 floor on first 26 HSPU's, head to 15# plate for the last 19

spent 3 mins on DL's rest of the time on HSPU's

First date with Diane! She was beautiful! Surprised myself & Rx'ed! Only down fall, didn't time it, I know it was under 15 min.

I am acquainted somewhat with the lovely Diane. Except I can't handle her in all her glory, so I take it down a notch (or thirteen) and I just did 50lb deadlift and regular push-ups, since I'm a girl and all. I guess I just hit first base with Diane!! haha

50lb deadlift
regular pushups

8 minutes. Yeah I suck, so sue me.

scaled to 185
took me like 17:20

my hspu's were a lot of singles.

10:16 Rx'd
All DL's unbroken. 1st 7 HSPU unbroken, then in sets of 4, then 3, then 2, then 1 by halfway through round 3.

sub elevated feet w/parallettes for HSPU
5.59

CFWUx3 (minus pull ups round 2+3 due to shoulder)

used 165#

head to abmat HSPU

TIME: 3:11

Couldn't believe it!!! Timed and counted by 4 people in our garage gym.

Being a gymnast is really helpful with the HSPU in this WOD!
When I did this in May 2008 I used 100# for deads (HSPU were fine) and didn't even time myself.

DL with 135# , and regular pushups. Alternated with my son, how cool is that? Time sloppy (from alternating), near 12 minutes

25/m/5'11"/177
HSPU 10 each round. They kill me.
25:10

THE COMMUNITY IS SAVED! THE RRG IS A GO!!!

THANK YOU HQ FOR HELPING OUT AND COMING THROUGH WITH THE LOOT!!!

Subbed 30# dumbbell press for the HSPU; all deadlifts with a strict reset after each rep and never dropped.

8:16

25/m/5'11"/177
HSPU 10 each round. They kill me.
25:10

as rx'd

4:56

m/29/5'8/160

As Rx'd: 10:50

m/29/6'/160

approx 15min not as rx'd

coming off hamstring injury so had to sub out deadlifts. did pull ups instead. practiced hanstand push ups against the wall only could do a couple head to the ground and another 10 or so a couple inches from the ground. decided to sub for shoulder presses

21x 90lb shoulder press, dead hang pull ups
15x 80lb shoulder press, kipping pull ups
9 x 80lb sp, kip
6 x 70lb sp, kip
3 x 70lb sp, kip
1 x 70lb sp, kip

7:25
sub'd 155#
hspu's to 2 ab mats

Sorry Ship but I highly doubt you completed this in 1:58. Some of the best in the world don't sub 3 this. You shouldn't post false times here.

31/M/5'8"/172

As Rx'd

First time with Diane. Honestly did a lot better than expected. Managed to get all 21 DL unbroken. The HSPU not so lucky. I managed 12 which was probably the best I have ever chained together.

Keep up the good work everyone.

HSPU tips. All I can say is learn to Press well and practice practice practice. Strength will come with time.

"Diane" scaled a little bit

rounds of 21-15-and 9 reps of:

185lb deadlift
HSPUs

time: 16:14

This was the most weight I had ever lifted for reps in a workout. That was no joke.

sub 80kg deadlift, elevated pushups = 5min52

First week at crossfit. Deadlifts are probably one of my strongest exercises. Been a few years since I've done HSPU's. Had shoulder surgery 6mos ago so I substituted for push press 95lbs.

I finished deads but had a rougher time with presses. I felt good afterwards!

7:17
Regular Pushups

21 - 15 - 9
Of deadlift and inclined pushup
9:30

As RX'd

25:44

The DL's were broken, but it was the HSPU's that slowed me down tremendously. That was my first Diane and my first time doing HSPU's in a WOD as RX'd, and my DL max is only 297, so I'm satisfied.

diane with a vest(30lb)=4:31 ,not a world beater time by any means but im proud of it,the vest adds an element of suck i cant begin to describe

32/m/165

cfwu x2

did assisted hspu

5:47

as rx'd
6:18

F/27/5'0"/108
As Rx'd with 140 # DL's: 8:00
I love DLs and HSPUs!

I have not been around much, but JroCK's entry caught my eye,

JroCK

Congratulations. Tomorrow should be one of the best days of your life. Mine have all come in the last year (and a few days).

13 April 2009 - birth of my daughter, Olivia Rose
10 May 2008 - Married to my friend, lover, soul mate, Nikki
01 April 2007 - Started CF

The baby and my work schedule has made daily training very tough. I am trying to get in every other day right now. Things will get better once we set a schedule and get some consistency.

JroCK...enjoy it

8:18

DL all unbroken, full on animal style
incline pushup from 4' box, all unbroken

21-15-9

Deadlifts 165#
HSPU (feet on 24" box)

13:46

Had to break up the HSPUs quite a bit. Could only do 3 at a time on last set.

11:31

52/M/145

21:04, DL 225, HSPU 2 Abmat

First time with 225 DL. Need to work toward full ROM on HSPU.

13:42
DL 185
subbed 115 bench press for HSPU

M/19/5'11"/160

Can't do full HSPU, went down about halfway

17:58

m/35/5' 9"/205lbs
I did this one the other day. I had my feet hooked on a bar that was placed high on the squat rack for HSPUs. I was almost completely vertical with head touching floor on each rep. Deadlifts done with required weight.

Time: 5:32

17:19 185# head to abmat

WU 8:22

Diane (BX Buttercup)
15-9-6, Dead lift and bridge HSPU
4:53

Indoor Bike Ride 20:00

Total Time 33:15

M/30/5'11"/178#
one mile jog w.u.
Diane Scaled:
230# DL (hammerpress style DL machine)-not the real deal, but easier to keep at the AF Gym.
pike pushups with toes on workout ball.

First time doing Diane...Deadlifts were broken, 21 deadlifts 225 lbs for me is kind of hard, HSPU were with feet on a Smith Machine...

Time: 8:18

Diane as prescribed: 6:23
My 12 rounds of Mary came back to haunt me during this one

M/58/6-2/206

Deadlift 165
Pushpress 75
12:13

btw: 154

8:22 w/ 205# deadlift and band assisted hspu's.

thought i was going to have to suffer through the deadlifts a lot more than i did. wish i would have used 225# now.

I Love Diane.... even though she whooped my ass.
HSPU were my weakness,
7:04 but truth be told I need more depth in my HSPU.

Chris got 3:03 all HSPU and Deadlifts were PERFECT, the kid is an animal.

Eddie got 6:03 and has only been full time CrossFitting for just over 3 weeks.. he is kicking ass...
Get Some!

MarkC/54/M/180/5'8"

Results:
--------

time: 22:24
weight: 225lbs
As Rx'd. First time with Diane, had hoped for a better time. Lost some time looking for a foot or two of unmirrorred wall for the HSPUs in this gym near our hotel in Goleta. But the real killer was the deadlifts - quickly became singles. Maybe I should have scaled.

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/13/calendar/5/16/2009#workout_534

Did CF football today, results there.

7:54. first time with 225 and itsucked way more than the 205 lb version I usually do. hspu one leg supported, other leg straight up. dl form seemed to get sloppy midway through rd 2. We'll see if the lower back is sore tomorrow...my personal indicator of bad dl form

didnt do this WOD today, instead i made my own haha

I call it "Miller" (cause I did it with my brother and I dont want to take all the credit)

3 rounds for time:
25 push ups
25 squats
10 pull ups
10 burpees
5 muscle ups
run 3/5 mile (the track around the park we were at is 3/5 mile). Sub 400 meters when available. We didnt have a stopwatch but it took us about 15 min. hope to see this as WOD someday

What's going on at the Midwest Qualifier? Updates anyone?

Cougar Hunter, I hope you're killing it!

first for this.
scaled:
DL: 135#
PU: Feet on railing about 4 feet, forehead to floor.

9:36

11:35

I can't belive how dumb i was today!!! I hit my best time a good Pr and i didn't tape it!!! So stupid!!!!

27/5'8/160

"Diane" as Rx...2:02!!!!! Just CAN'T BELIVE IT!!! I didn't tape it!!!

Big hugs to the FRAT you guys are the best...is so GREAT to have Carlox (my older brother) here..wife, daughter and him are my motivation

M/19/140

15:25

"Ouch my back! Cops my back!"
225 deadlift for me is pretty rough. Diane is a rough lover. But sometimes tough love is what you need.

Get Some CrossFit!

6:42 as rx'd with HSPU's on paralettes as seen here:

http://www.youtube.com/watch?v=Zskx1366H_0

horrible video I know, and its sideways...i know. sucky.

later,
b
m/32/5'8-1/2"/178

'Diane'

58/M/200 14:15 incline pushups feet @ 40"

48/F/125 10:05 DLs @ 65lbs, incline pushups feet on washer.

9:41 as RxD

First time without having to kip my HSPU's.

16:40 HSPU's 2.8 inches less than full ROM
(68,54), (25,20)
Bad day.

We just got back from a week in Denver where we worked out with Skip Miller and crew at Front Range Crossfit. We had a great time and got some great coaching. Skip and Jodie have a first class Crossfit gym. Thanks for the coaching and hospitality. See you again in June..

CFWU x 3 std, still lite on rt elbow

Tried 225, after 5 reps dropped to #185 due to elbow tendinitis.....

HSPUs completed but very weak ROM, will work on that. Happy to launch into HSPU effectively each time so progress.

First ever HSPUs in a WOD so happy with progress on them.

24:21; room for improvement on this one next time.

sub'd CFF

21,15,9

135 lb (power clean sub'd for snatch)
185lb BP
21" box jumps (instead of 24")

18:55

m/42/163/6'

as rx'd: 19:16

f/33/141/5'6"

15:14 sub 95 lb DL and assisted hspu

cfwu x2

6:36 as rx'd

Go, go RRG!

CFWU

Puppies:
15-12-9
65 pound Deadlift
Handstand push-ups with toes supported by bar in power rack

3:56.2

Cash out: 3x 30 second tuck sits

46/182

"Roaming Diane"
21-15-9
225 lb Deadlifts
Meters Walking on Hands

9:44, left a good chunk of skin on the driveway.

First time with Diane Felt I had a respectable time of 9:50. Question, I went to logsitall to post my time and there are those who post 2:30
times. Is that even possible???? Or am I just so lucky to have finished it that those times seem unbelievable??? Times listed on this site are way more believable. Any comments????

Pack:
21-15-9
165 pound Deadlift
HSPU with toes supported on power rack bar

5:20.1

as rx'd

9:19

Modified to 80 kg DL and push-ups from the knees. Used 2 hands. Abs are still killing me from Thursday.

7:06

"Question, I went to logsitall to post my time and there are those who post 2:30
times. Is that even possible????"

Comment #193 - Posted by: Kenny 36/M/5'10/195

It's possible, but form would not be virtuous. Why does it matter?

cfwux2
burgwux2

diane
deads (225) 21,10-5,9
hspu(toes on bar full rom) 21,11-4,5-3-1

5:59

9 1/2 minutes

Scaled to: 135 lb DLs and feet up on a ~3 ft tall bar for HSPU

146/42/M

135 DL
standard HSpushups
5:18

m/63/198
First date with "Diane"

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

16:00

M/43/185#/5'9"

As Rx'd 10:28

12:10

225lb deadlift
Sub'd 95lb press/pushpress

#193 Kenny i hit 2:02 today i'm so SO happy i'll tape it next time i hope to hit the same time then...i want to show infidels like you that crossfit can make this things happend =) big hugs bro

f/21/5'4"/130

First Diane fully rx'd for women's weight!

155 lb deadlift
HSPU
9:47

M/43

21-15-9
185# deadlift
hspu from a box on knees

13:12

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 17:04.

Cool-down: PNF of hamstrings & shldrs; static stretch side splits & ctr split.

Day 4 of my "taking it easy" cycle. For the first time since starting CF, my body is telling me I need a bit of a break. So I decided to take it easy on the last cycle and again on this one.

Today I decided to do each rep at a leisurely pace and rest between exercises. My PR is 7:03 and my plan was to double that time. Turns out I went a little too slow, but that's okay.

It was actually more difficult doing this slow. At least mentally more difficult. I really prefer blasting thru these WODs. I also don't feel quite right ending a WOD w/o laying on the floor gasping for air.

6:26 as rx'ed

HSPUs definitely were the limiting factor

#203 s'more thats awesome at 2:02. I definitely have room for improvement in strength and speed. Congrats to you. Thanks for the response.

Thanks Kenny and you are right vídeos tells you every thing now i keep in mind, if you feel a good Pr...take the camera and tape it!!!! =)

#196 Herm. The only reason it matters to me is as
a competitive person I always compare to others and feel good when I reach a benchmark for myself. When I first started crossfit I had to scale everything because its so different from my weight training Ive always done, now Im doing all as rx'd so when I see amazing times Im already thinking if I would be able to reach that Now as s'more stated it is possible. Now I have a goal to meet. Understand or not?

Rx'd

7:35 pr by over 10 min

I am about 3 weeks into CF, so in other words Iam a noob. I just have few questions, what is all the "FRAT" talk and whom are they refering to. Are these people apart of the same affiliate. It just seems the term "FRAT" is being thrown around loosely.

DO WORK!!!

As rx'd

12:35

PR by 8 min.

I'm really impressed with the guy who got it under 2 minutes... good job man.

as required,

8:53

All deadlifts were unbroken, and 1st set of hspu's were unbroken-- second set i only got nine hspu's before i failed; the rest of the hspu's from there were in sets of 3's or so. Happy with my time, though.

26M/6'6"/235lbs

as rx'd: 4:10

p.s. next time i'll probably easily hit under 8 minutes, because i had to rest twenty sconds in between sets just to crank out one or two more reps at a time on that last set of hspu's. GREAT WORKOUT!

A month ago, couldn't get off the floor my lower back hurt so bad. Since I started crossfit--what a change. Two weeks ago was back DL #95 for single reps. Today:

DL 135# x 21 + 21 HSPU (toes on smith machine)
DL 185# x 15 + 15 HSPU (" ")
DL 225# x 9 + 9 HSPU (" ")

9 minutes

M/33/5'll"/220

as rx'd: 20:33

First time doing HSPU for an entire wod without hooking feet into squat rack bar. Good progress, except ROM started getting suspect. Will work on that!

Video Taped Deadlifts (1st time): That was an eye opener. I have been doing deads with my butt too high in air, and shoulders too far in front of bar. It's no wonder I have been tweaking my back, I have created too long a lever. Will work on that too!

Still sick, but pushed through.
CFWU x 3
"Diane" scaled
DL: 135lb
HSPU: down to 1 book
21-15-9
11:31

Diane is another great succubus to remind you why you routinely stay away from large quantities of liquid libations. Granted, I did not exceed my 17 carb blocks yesterday, but, having not celebrated with Bacchus in four months, I still felt like crap up until Pukie helped get rid of the demons after my last HSPU. Yes, I saved all my carbs for the day so that i could drink them.

5 min Jump Rope
CFWU x 3
Diane As Rx'd 6:41

CFWUx3

Diane - hung feet on smith machine for HSPUs

15:09

M/19/6'4''/191

dl's @ 230#
hspu's were 1/2 rom

14:35

first time attempting the hspu's, which definitely need work

12:15

M/23/5'10"/190
as rx'd
7:01

5:21

DL as Rx'd

HSPU with toes over bar on squat racks, set at my top of head height. No empty walls in my garage.

Warm up - 2 hour lacrosse game. Cash out - finished week 3 of Recon Ron. Wishing tomorrow was a rest day...

F/41/130/5'1"

11:42

Rx'd (#155 Dead lifts)

28/M/140

Brand X "porch" scaling- 225 lbs, HSPU, 15-12-9

11:40

Last set killed me, I was at 7 min going into it. Back is gonna be sore tomorrow.

diane as rx'd:

30:38

...till next time diane...till next time

28/F/105

95 lbs for first set, too heavy and reduced to 75 for the rest.

Deadlifts and pushups with feet elevated to second stair step. 15-12-9

13:32

16:50

43/171

As rx'd:

11:46

About 2 and a half minutes off PR

15-12-9 w/225# 10:03

21-15-9 w/95# 9:50

as rx'd
14:39

dl hspu
1:43 4:21
2:07 3:18
1:05 1:04

Finally able to work on HSPU again, shoulders are feeling somewhat better. Was able to put together a string of 6 today. Before all my shoulder problems I was able to string together 18. I've got a long way to go. DL's went a lot better today. Experiencing DOMS from HGSU Thursday.

as rx'ed 19:35. spent 2 min, 1 min, and 45 sec the dead lift sets the rest of the time was spent on hspu (first time doing them) the 100 degree gym did not help either I dont think

135 lbs.; sub: pushup
3:32

Diane, as rx'd (at the oly lifting seminar at
lunch).

5:52.

I think that's a pr. Not ten minutes afterwards, on a lark (and inspired by watching the amazing work of Natalie Woolfolk-Burgener and Eva Claire "EC"), I managed to snatch a pr of 195. Which is like, Casey's warmup. But that's cool.

Great seminar, Coach B! See you tomorrow, I think.

Dale

sub 95# pushpress & pushups for HSPU

21 - 15 - 9 of
255# Deadlift
95# pushpress
pushups (raised legs)

12:55

to Mina...

1st Diane as rx'd. 7:45

HSPU killed me. Sets of 1-7. I need to work on these more and tackled this workout again.

rx'd

9:05

46yom/5'8"/150#

23/m/180
18:44 as rx'd

Has anyone heard anything about the CrossFit movie? Is it coming out in theatres or gotta wait for the dvd?

as rx'd:

4:35

no chalk. I think chalking up wouldve given me a good 10+ seconds off time.

20 mile bike after @ high intensity

comment #242

correction...

4:15(PR) as rx'd, no chalk

FRAT, Check out Eric's times from the qualifier today:

He killed the row and beat the top male competitor by 10 seconds! I'm proud of you Eric G, great work!!!

Eric Gohl:

WOD#1: 12:18
WOD#2: 9:06
WOD#3: 7:18 (Smoked!)

Total: 28:42:00

If I could man hug you right now I would brother:-)

Pack
21-15-9
185# dl
Barrier HSPU

7:46

rx'd
13:51

Pack
135# dl
barrier HSPU (feet on bench)

9:17

23/F/173
11:29
115# deadlifts

ran 1.5
cfwu 3x10

diane=185#/pike on ball (home) 13:20

Nice work Cougar Hunter!

M/23/190/5'10

Diane as RX'd in 21:49.

Got to work on my weakness, HSPUs.

As RX 3:30

As RX 3:30

well I need to get a lot faster on the HSPU. couldn't complete the sets without breaks. Deadlifts were unbroken but still felt heavy.
Ate horribly this weekend on the road. This coulda played a part in it.

9:07 as RX'd

CF warmup x3
225 DL's broken up but all completed
HSPU scaled to knees supported on flat bench
14:35

m/21/150/5'7

with 185lb deadlift:

9:06

S/f

23:19
as RX

29 m 174 5'11
as rx.ed 4:39

"Diane" (scaled)

21-15-9 reps of:
225 pound Deadlift
135 pound Push press

Time 29:10

36/m/6'3"/225

120 lbs dead lift
bent hand stand pull ups

3:45

FitMom - that is freakin AWESOME!!!

185 DL
used Box for HSPU mod

6:52

080111

Push-ups with feel elevated on a Swiss ball

11:20

090516

135 pound Deadlift
regular Push-ups

12:28

31/M/190

not as rx'd

used 185# instead of 225#

Used smith machine bar to cheat on the HSPU's

7:51

As Rxed 11:58.

205#
HSPU - knees on 20" box, full ROM

forgot the time: 21;58

-------

205#
HSPU - knees on 20" box, full ROM

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: One 225lb Dead lift (time constraints)

WOD: Walking Diane 6:19

21-15-9 225lb Dead Lift: All sets unbroken, full range of motion, bare feet.

21 meters 15 meters 9 meters walking on Hands: Came back down on all three walks twice. I am getting faster on the walks but its definitely the part that needs improvement. When I can get all the walks in one shot I will believe that my time will be somewhere in the 3 minute area.

Cool Down: 5 bar muscle ups.

The looks alone are worth doing this workout :-)

Have Fun, Trian Hard,

Billy

28/m/65"/155lbs.

21-15-9

185lb. Deadlift
Handstand Push-ups

12:00

46/M/6'/185

DIAN AS RX'D TIME: 9:23

21-15-9

225 POUND DEAD LIFTS NO BUMPS
HEAD TO FLOOR HAND STAND PUSH UPS

DIANE IS THE VERY HARDEST WOD IN ALL OF CROSSFIT FOR ME TO DO. THAT IS WHY I LIKE IT SO MUCH.

KELLY MOORE...STRONG WORK! VERY MOTIVATING.

ANGIE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

"Skinny Diane"

Deadlifts - 80 lbs. - rounds of 63-45-27
HSPUs - rounds of 21-15-9

Time: 17:23

I'm up at a Marriott in North Joysey. Gym sucks, typical of most hotel gyms, only worse. Heaviest dumbbells are 40's, so I used those for this version of "Diane". Clearly a scale-down, but I tried to make it harder with bumping up the reps.

This took me longer b/c the high number of HSPUs is tough for me - I can only string a few together. But my ROM is getting better, not quite all the way to forehead for every rep.

still in Mexico.
subbed an old truck rear axle for deadlifts (approx 180 lbs)
hspu w/ feet on chair on table.
~9mins.

30yo M 175lb 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:
225lb Deadlift
Handstand push-ups (feet on rack)
Time: 15:51
Compared to 080508: 16:12 with 205lb deadlifts

m/42/183

scaled to 185; feet draped on bar, assisted

9:00

135# DL, HSPU in band harness
13:51

Rx'd 11:00 -wanted sub 10:00
lots of room for improvement next time.

Scaled: 135 lbs. for the Deadlifts and did 95 lbs Shoulder presses for the sets of 21 and 15. Then I dropped down to 45 punds for the last set. Total time: 10:41

8:14

HSPU with slight band tension for stability, otherwise as Rx'd

Partial ROM HSPUs.

6:01

As rxd' 7:30

Broke up hspu to keep them strict, first time doing diane. Loved it!! Better time on the next go around.

Wife, 16:57

Her first time also on this one, scaled down to 115 on the DL, and bridged on the hspu. Cried when I put 135 on the bar...I caved and took 20 off.

as rxd 17:23 couldn't keep my back from rounding on the dl and the hspu were so broken up it was sad

m/40/5'4"/140

205 lb deadlifts

14:46

PR by 8:00 (last time 22:46 with 201 lb deadlifts)

M/48/5'9"/177

First date with Diane. I like her.

As rx'd 11:21

Deads were broken and were my time killer. HSPU against wall with full ROM.

Got my boys motivated to join the team

Jude 11yrs 4:50
Quinton 9yrs 5:27

used a 45lb barbell for DL and I assisted on hspu

Great Job boys!!!!

9:32 as rx'ed

as rx'd: 8:36. Right wrist still sore but improving.

21,15,9:
225lb deadlift (3 sets per round)
handstand pushups (3 sets per round)

9:48

pretty lazy today, so not full intensity

male, 33, 73 in, 220

as rx'ed

1303

47 - 6' - 210#

As RX'd:

8:12

My objective: Just to survive the whole thing RX'd!

I have never done that many reps with that kind of load on DL before and I'm new to HSPUs.

My time: 25:09.89

Question: Does it make a difference if your belly or your back is on the wall when you are doing HSPUs? I haven't practiced flipping into the wall and I climb with my feet to get into the position.

That one was brutal for me. Totally new stuff.

P.S.

My dead lifts were taking me 5 reps each at mixed grip and the HSPU were taking me 2-4 reps each time to complete. There was a lot of resting. My back just can't hold up for a long time.

39/m/190

as rx'd
13:12

I did 11 dl at 185 and then dropped down to 165, taking me too long and I could feel it in my lower back. scaled back on the hspu.
15:36

7:32 as rx'd

* DL's broken too many times.
* and like always... HSPU's broken too many times.

Not as rxd: 16:36 (Spotted HSPUs).

M/24/160#/5'7"

9:44 as Rx'd

Broken sets

m35/170/5'8"

as rx'd 5:54

Cycle 36 K - Isolated Leg training
Then;
CFWU2

Diane
225 lb DL
HSPU leaning against wall forehead to floor
16:26 PR
Last time was a year ago. PR'd by just over a minute.

Kelly Starett is amazing. He is like a fit Budah

M/47/66/135

225# DL's
HSPU (self-assist on bar set at neck height on squat rack, F2F)

8:40

Another hot one here at Al Hillah REO...

First official crossfit workout. Did as listed in 9:00. Brutal stuff. I can see why crossfit has a huge following! Ouch.

as Rx'd

9:09

15 minutes as prescribed

CFWU -pu's

185lb dead lifts (195 on last set)
4" cushion under head for hspu's

21'47"

Rx: 7:45

Incredible to see so many Elite times!!! Unfortunately no one will believe them without video when they are done in half the time of one of the top 5 fittest athletes in the world... Get video..I am positive that coach would love to develop some new elite faces in the CF community

8:18

m27/183/86kg

as rx'd

6:59mins

135# Deadlift
Handstand pu
7:00

8:40
Subbed:
165lb DL
70lb OH Press

m/30/225
DL's as Rx'd
HSPU feet over bar but vertical
12:35

7 min flat as rxd. didnt get to do this one at crossfit gym so lot of time wasted getting from "deadlift area" over to a spot that you could do handstand pushups on without putting feet on mirrors at the globo gym.lol

45/m/69 kg
CFWU, no dips
Diane
102,5 kg DL
HSPU with feet on bar
15:06
Last time was 23:50

33/M/6'00/187!

"Diane"

Two weeks in hotels and eating out has taken its toll. I've picked up 4 pounds of blubber and have been tired frequently. On top of that, I am beginning to believe that my herniated cervical discs (C5/C6) are actually affecting my overhead strength. My shoulder presses and handstands have not made the same progress that everything else has made in the past 3 years. Anyway, now that the excuses are laid out...

19:21

All HSPU were head to floor and full extension.

Diane- scaled
Warm-up 400m run
Stretched
2rnd
10 push-up
10 supermans
10 ab-mat sit ups
10 squats

21 DL- 65lbs
21 hand stand holds (no push-ups yet)

15 Dl- 65 lbs
15 hand stand holds

9 DL- 115 lbs
9 hand stand holds

400m run cool down plus stretching

No Gym

No Fun

Jamie @ cfa Comment 306, you wrote:

....I see some elite times on the board.... prove it with video....

Although I think that an elite time for Diane would be sub 4 minutes...

I did walking Diane in 6:19 today, its one of the fastest times on the board, 5 people beat it (see post 268). I will do walking Diane again tomorrow and I will have my wife video the effort with pleasure.

I wrote a post just like this two days ago on the Back Extension/GHD WOD (see comment 419 on the Back Extension/GHD WOD) Please check that out.

Its posts like Jamie's that keep this board honest. Keep up the good work. Give me until Tuesday or Wednesday to post the video and the link :-)

By the way David Sailor Comment 192: Great work on doing Walking Diane.

Have Fun, Train Hard,

Billy

as Rx'd, still working on getting good form on the HSPU's.

17:31

Then, I thought I'd try a muscle up. I havent been able to do one since i started crossfitting back in '07. I finally did it! And i did three!

No gym

No Fun

CFWU- minus pu's
45lb deadlifts

5:11
6 minutes of sprints.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

8:39

Used 185lbs

Modified HSPU's

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

m/27/200/72

did not do it for time
due to focused on my handstand progression
still smoked

m/44/175

21 x 185
15 x 205
9 x 205

10:55

M/39/200/5'10"

as rx'd=5:16
all dead lifts unbroken except on 12th rep of 15 due to grip. HSPU's broken at 15 on 21 and 10 on 15 unbroken for last nine. Wasted a lot of time due to lack of cardio.

wife sub'd
100 lbs deaddlift and 35 lbs push press
x 15,9,6,3=3:15

Was not enough weight for her, next time 115 and 45 x 18,9,6,3.

as rx'ed - 11 minutes

30 M/185 lbs

8:00

as rx'ed

m/178/46
rx'd 12:20 dl unbroken,hspu's head to flooor and very broken.

34yom / 217lbs

6:21 on Puppy

GREAT workout. Now if only I hadn't eaten that gyro and spanakopita at the Greek festival afterwards.

14:08
21-16-9
Deadlift: 135lb
L-pushups

M/33/70/170

scaled to 185 lb.
modified hspu

6:02

#317 Billy - classy post

45/192/76"

185# DL
HSPU using feet on 54" box, back to the wall

4:23/5:00/3:12 = 12:35 total

F/45/5'2"/130

15km cycle TT - 34:55
followed by an easy Diane due to home gym limitations
75# deadlifts
HSPU w/feet on bench

7:56

as rx'd

8:36

RX'ed 5:49

oh joy was happy to doit...grrrr..after a long day in the Ramadi sun traing Iraqi Special Police this was not fun!!

made it in 8:52

22.m.137.65"

as rx'd
9:55(PR)

8:43 HSPU to 2-4"

m/35/155

AS RX'D
7:22
21-15-9
225# deadlifts
head to floor handstand push-ups

m/20/165/5'9"

8:53

as rx'd 10:14

19:17

First time as Rx'd. Gotta work those HSPU (DL sets were either unbroken or with only a break to re-grip the bar)!

As rx'd w/ partial HSPU

8:05

as rx'd:

13:50

cfwu x3 (bardip)

8:03, 225# no mixed grip ghd pushup (no hspu)

27M 6'5" 215#

11:53
Injured my back...

9:55
* subbed 185# DL
* subbed 95# PP for HSPU

as rxed
5:12
m/5"10/195/29

As RX'd: 5:07

As RXd
8:04
28/m/214

6:01 RX

as rxd
22:38

as rx'd

6:00

scaled deadlifts to 135lb to work on form/back pain

HSPUs in the squat rack

15 mins

deadly hungover, almost passed out when upside down

correction to #352 - PR by 4:30

Well, I didn't feel up to Dianne when I started, but I pushed through to a new PR.

Time: 4:49

24/m/175

as rx'd

9:04

10:53

186 DL
HSPUs to 5" plate stack

Not a PR but better DLs (with 1 extra lb) and ROM on HSPUs. DLs felt heavier than usual.

I like Diane in theory...

run for the warriors 10k on saturday, ran a 47:04, which was alright. had to push diane to sunday, but fortunately i got full ROM HSPU, which was awesome. so sunday...

CFWUx1
Diane, as rx'd
10:34

WOD Diane
as rx'd
102.5K D/L
9.40.
slower than last time,plus done a few weeks ago in about 5. this time stopped and re-set on every d/l,no bouncing,no down and tug up ,made sure was set properly on every one,hspu,better rom than wi Mary,not too bothered about slower time as earlier got 2 p.b's on full squat clean ! lots of happy/angry/shouting/gnarling/dances !,never got it taped again ! grrrrr !p.b's on b/p aswell !!

135# DL
HSPU rx'd

9:10

Still some discomfort in back, gun shy with DL weight.

10:18

full-weight on deadlift

used heavy duty rubber bands for hspu assist

20:59 with 135 lbs. DL as rx'd
Stay with 135 next time and try to go unbroken sets of DL

m/40/67"/185#

21-15-9

225# dead lift
hspu (feet hooked on bar set at chest height)

00:04:31

plus no upside down shoulder shakes !

Handstand pushups are a definite goat for me...

20:03

all hspu's down to 2" block

115# Cleans
Incline PushUps

21-15-9
6:21

Last time was 7:01

F/36/5'2"/108

sub'd: 95# DL; 1/2 rom for HSPU

12:40

M/33/185

As Rx'd 4:37 - Diane my 1st date with her enjoyed this wod very harsh with the hspu's 1st rd unbroken went downhill from there! deadlifts all unbroken cant wait to meet her again..

Sub'd handstand pushups with motified HSP- bent over at waste and did pushups from that position.
TIME 11:41

As Rx'd with 2" pad on floor during HSPUs

4:24

m/39/5'10"/169

D
@29's

HSPU off table....otherwise as RX'd

11:50

m/29/6'1/194

as rx'd

5:32

DL - 225lbs
1st Rd in 3 sets, next 2 in 2 sets

HSPU -
Rd 1 - 13 real ones, rest with feet on 2nd highest setting on Smith Machine
Rd 2 - all with legs on Smith Machine
Rd 3 - 1-3 real, 4-8 with legs on machine, 9th rep real (after 4 fails)

13:15

f/25/135/5'7

assisted handstand push ups deadlift at 155

5:15

11:11

assisted HSPUs

M/37/148

@ home, day after qualifier, 1st time as rx'd, 11:49

last time 210#, HSPU nose to ground, 11:58

135lbs; 5 hspu

F/38/136ish/5'4"
Used 135s lbs, did HSPUs with feet on bench, piked.
8:59.
Did some power cleans after at 75lbs, front squats at 45lbs. Waiting for a friend to finish her workout.

kb dls
30 mins

M/24/153 GregAwu

As rx'd - 13:10 PR

m/23/5'9"/161

As Rx'd

5:08

M/34/190/6'2"

8:30

HSPU bust my arse man, those are tough for me- still working on strength there.

49/m/142
5/17/09
205#
13:40

Hanstan pushups killed me

As RX'D

16:48

scaled dead lifts to 155#, HSPU as rx'ed

21:59

8:22 vs
8:31 5/10/08
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

15 min ellip wu 20/20. m/52/175.

EJ
M/36/170
8:45
EJ

60 kg
barred

13:27

As rx'd 10:28

Walking between area for deadlifts and HSPU ate up some time (a little more than 30 seconds per round lost)

21-15-9 reps of:
100 kgs Deadlift
Handstand push-ups (off bench)

13:09

41m,72/220
HSPU off-smith machine
5:21

m/32/5'9"/169

didn't touch the ground with my head for the handstand push-ups but got close

8:13

m/32/5'9"/169

8:13 couldn't go all the way down for handstand push-ups but did my best.

HSPU on Smith Machine-
8:27

note to self: didn't do, midwest regional qualifiers

30 yom, 185 lbs

12:15 as rx'd

pr is 11:09

M/ 35/ 131 lbs/ 5'-6"
As Required: 8:30 - P.R. (really strict on FULL range of motion for every rep - full open hips with D.L. and head touching ground on HDPU)
About a minute faster than last time. I'm tight as all get up right now, but happy with the time.. actually I feel as though I could have been a bit faster, but I hit a wall with 4 HSPU left.. just did 2 x 2 at the end and finished up. My grip was more of a factor in the fast high rep deadlifts than my body. Fun workout. starting to get the rhythm a bit with the double unders.

M/25/175

As Rx'd

6:34

F/32/124

145 lb DL
HSPU head to ab mat

Still building SI strength since injury. Surprised by how week my DL's still are!

10:11

Very happy with my time since my stomache was upset all day.

Shoulder press instead of handstand pushups;
5:56

"Diane"
BW: 200
21-15-9 reps of:
225 pound Deadlift (broken 12-9, 8-7, 9)
Handstand push-ups (subbed 45#DBs presses, broken)

Time: 20 min. v. 26:06 last time and 23:09 previous best. Starting Strength (and extra pounds) have helped. Much better on presses.

21-15-9

225lb. Deadlift
Handstand Push-ups

As Rx'd - 6.33

The whistle goes...woot woooooooooo!

M/26/170

Scaled to 15/10/5 HSPU's

17:04

M/34/6'203#

Scaled #'s on deadlift to 185#. Did HSPU on 24" box, body as verticle as possible.

Total time, 7:46

Cooled down with overhead squat practice and stretching.

Did this about 10 days ago, since due to recovery wasn't able to do Grace. Shoulder couldn't take HSPUs again yet, so I just kicked up into handstand and held still stable 1:1 (took way longer than I thought), otherwise as RX'd. 9:50

Did this yesterday, as well. Shoulder still couldn't take HSPUs again yet, so as sub did a total of 1:30 handstand holds and 21 pushups, 1:00 handstand hold and 15 pushups, and 30 sec hold and 9 pushups. 8:15. Not at full intensity, lost focus for 2nd round of deadlifts.

Both times, deads were done with proper form rather than focus on speed.

Monday, May 18, 2009

Jodi (F/30/112)

Mobility Drills

"Diane"
21-15-9 of:
Deadlift, 155#
HSPU

Time: 15:45 (PR by 8:19)

This is my second time doing Diane as rx'd. Needless to say, I'm pretty happy with this! Deadlifts felt awesome which totally surprised me - my back is stiff from the heavy squats yesterday. I strategized the HSPUs and did singles right from the start. Turns out, that was a good plan. They were rough but my head touched the floor on every single rep!

Modified Diane

21-15-9 reps of:

225# Deadlifts
1/3 RoM HSPUs

19:26 min

M/34/202/6'0"

41/m/155
6:43

5:18rx
WOD#2 after 27min weighted lunge/pullup/box jump metcon

M/30/6'/217

225lb Deadlift
Assisted HSPUs

11:24

My HSPUs stink

M/39/5'6"/183

Broke sets 11/10, 8/7, 5/4
16:09

Sub 5s? Holy crap... we're not even in the same ball park.

CFWUx3 (no dips)
12:15
All good HSPUs

Matt:
8:24
100 lb DLs (95 + collars at home in garage)
Feet elevated pushups

At home in garage.

7:02 PR by :42

Modified
20:37

Can't do HSPUs due to rotator cuff
Sub'd 30" box single-leg step-ups for HSPUs - 21-15-9 each leg (working on Pistols)

5:56

with 225 deadlifts. Pushups were elevated about 2-2 1/2 feet.

m/37/76/195

12:10

HSPU's to a pad, about 6"

Can't do this as rx'd yet.

11:06

Did negatives on the HSPUs.

I hate it when a wod comes up that I can't do as rx'd. It makes me feel like less of a man(in the pants)...

28/6'1"/210

Deadlift: 21-165, 15-155, 9-165

Put legs on crossbar and did variation of HSPUs.

10:14

12:15 (HSPUs not full ROM)

33 yom 220 bwt
agilities and burgener warm up

wod:
Diane
225 deadlifts
hspu to foam pad
21-15-9
time: 5:26 pr on time (by 16 secs) and pr on depth of hspus

800 m run 2:43

29yo male.

3:15

Subed hspu for incline pu. about 60 - 70 degrees. really should work on the hspu.

16:24 as rx"d

Mod with first 50#then40# seated DB presses.
First Diane...
2:30/1:33=4:03 Thought about lowering DL to 185 (10/7/4-5x4)
2:23/1:49=4:14 Fewer reps... longer time... go figure (5/5/5)
2:02/1:44=3:46 (5/4- DB press 3s/2s/1s)
Total= 12:03 (155/167)

age 19 bw 170
9:17 as rx'd
not a pr by any means.

PlayoffBeard @244 and Eric G. @395 Please translate...

"note to self: didn't do, midwest regional qualifiers"

So did you are didn't you... fans need answers... bingo seems to be looking for you at Aromas... so I'm hoping you rocked it... eye of the tiger... I mean... cougar! ;-)

23/6'3''/230
love me some deadlifts!! knocked them bad boys out... the handstand pushups differant story... good fun

as rx'd
4:34

M/24/183

As Rx'd:
8:20
First time with Diane

Scaled to 15-11-9
HSPU assisted by hooking feet on bar of a Smith Machine.
Realized at the end that the stopwatch did not start when I pushed the button to begin.... maybe next time.

m/41/200/5'11"

wheres the newb post?

WU:
few pushup/ dips/ pullups
15 roman chair siup
5 roman chair back ext
row 500

Sub 133 Deadlift instead of 225
Sbb assisted HSPU using bar on cage.

12:00 flat

Could have gone a bit higher on the DL. Took extra care with HSPU as I was nervous about falling on my neck.

Note to self for next time:
Attached 1" bar to outside of cage using holders placed at sternum height (one notch below squat). Did handstand into it, then locked achilles tendon part of ankle on bar and used it to assist. Put 45# on bar and tied in place with jumprope.. Felt somewhat safe..

"Diane" (done 090518 - first experience with this WOD).
21-15-9 of
Dead Lift 225#
HSPU (subbed pike push-ups)
Time: 5:50

as rx'd 21:30

225 Dead Lift
Subbed 135lb Shoulder Press for HSPU

11:05

Subbed regular pushups on last set of 9. Shoulders were fried and would have been doing single and losing metabolic benefits.
Rx'd otherwise: 4:50

So I am a few days behind.
Diane as rx'd today in 8:56
felt good about that.

41/M/147

Diane as rx'd

8:55

cfwux3

8:37

M/30/6'3/178

225lb Deadlift
Assisted HSPUs

11:22

M/32/5'4"/142lbs
As rx'd
5:18

9m13s

as rx'd

4:57 (pr)

deadlifts 21,10-5,5-4
hspu's 15-6, 9-6, 9

9:10 was previous time...so I pretty much crushed it! It was a year ago, so just goes to show you that "crossfit" works!

M/40y/68"/155# GEORGE

21-15-9 of:
Deadlifts 225#
HSPU bridged with feet 4' up.

17:00

I tried HSPUs against the wall, but I'm not quite there yet.

As Rx'd:
6:20

6:08 as rx'd

25/195/5'9"

8 mins

As rx'd 11:12 Deadlifts unbroken. HSPU's 15/3/3, 6/3/3/2/1, 3/3/3

M/32/150lbs/5'5"

As rx'd
6:41

6:48
135lbs deadlift
assisted handstand pushup

really worked on form with my deadlift. first time my back isn't injury sore after doing 135lbs deadlifts. now that i'm confident with form i'll start adding weight slowly.

modified:

225 dl
115 push press

13:54

brutal

m/40/6'0"/187

broke DL's into smaller chunks (7-7-7, 5-5-5, 5-4)& still using smith machine to balance on HSPU...felt good, though

11:06

13:15

sub'd 185# Dl (low back issue)

m/36/174

Due to shoulder injury subbd HSPU with bar dip with 22# db

19.27

as rxd
12:00

25 yom/ 6'0" 180 lbs

As rxd
3:46

34/M/185
275DL
6:00

M/30/5'11"/158

225lb Deadlift
Assisted HSPUs

9:35

First time using 225lbs.

60kg bar (too light, more next time)

Subbed normal pressups.

Stopwatch stopped. was short though, around 7-8 mins

m/6'/203lbs

Everything as rx'd.
Getting pumped for the cert in Maine. (Aug)

6:45

M/23/66"/180

Sub'd PU's for HSPU's. 225 lb. deadlift as Rx'd.

8:03

9:12 (subbed 185lb deadlift)

Deadlift @225 21-15-9
Pike Pushups 21-15-9

12:00 minutes

Warm-up:

10 x Towel Pull-ups
10 x HSPU
10 x OHS w/ 135#
10 x Back Extension
20 second L-sit

WOD As Rx'd:

5:19
- Dead lift unbroken
- HSPU getting better, but still a weakness

14:20... horrible time.

22 mins plus

dead lift were 185 still have to work on my tech to be more fluent. 21 15 9

also had to be held up for 90,60,50 sec very weak on this most improve

28 m 199 lbs

My time seemed to have sucked this time 16:15. Did this at work in the basement, way slower than last time of 13:20

13:46.

DL as rx'd. Started off on regular HSPU against the wall, but was unable to sustain due to muscle failure after 12 broken reps. Went to elevated PU for the next 9. On the last two sets did elevated pike PU with my feet on the squat bar at about chest level. Definitely will be trying to work HSPU into warm ups to get better at them.

17:24 did posted deadlift weight but had to subsitute the handstand pushups for 90 secs, 70 secs, and 50 secs of holding my self up instead..

48/m/190

7/8" banded, #225 21,15,9 7:53

6:14

185lbs deadlifts, feet on bar in squat rack for HSPUs. Increase deadlift weight next time.

3 sets of :
Bradford presses 45lbs
sprinter situps

1/2 hour run

Wow, Huge improvement from the first time I did Diiane
I used #65 in May 2008< I weight 8 pounds more and I had to break up the DL sets. Didn't get a time on it because my I forgot to hit the start button.
Today, Making up for Saturday...
CFWU x2 with stretching .

#125lbs DL first set 15+6=21
15+6 HSPU down to two 10lbs plates
2nd set DL 10+5=15
10+5=15 on HSPU
Last set 6+3=9 more due to grip. My hands still raw from last week. Tears on my hands not quite healed up yet.
9 HSPU
total time 7:40

11:33 as rx'd

Since I was sore from the BP yesterday, and out in the mountains the two previous days, I did Diane with pullups today.

21, 15, 9; 225lb DL, pullups

12:25

If I'd done this time with handstand pushups, this would have been a 7 minute improvement. Avg HR 175, peak 189, rec 47. At 24 Hr Fitness, Camarillo, CA.

m/35/180/6'3"
yesterday, 5:45am

HSPU with one foot over a ledge about 5 feet up (if that makes any sense).

7:20

10:00

First time with Diane,

225# DL
assisted HSPU

17:50 - Wow, hands were shaking for about 15 minutes after I stopped.

m/28/170

8:05 Rx

trying to figure out if Kipping HSPU are legal, because I could probably do it in 3 minutes if so.

8:01 as rx'd

22-17-13 225 isn't near as heavy as it used to be thanks to Crossfit!

8:22

36 m 183 5'8

not quite at the HSPU stage yet, so modified to mil. press.

CFWU
21 x 100kg DL's, 21 x 20kg Dumbell MP's
15 x 100kg DL's, 15 x 20kg Dumbell MP's
9 x 100kg DL's, 9 x 20kg Dumbell MP's
Followed by:
3x6 6kg medicine ball chest passes (has been working wonders for my bball)

28/m/190

hspu to abmat - next time do without

7:25

cfwu
205 deads
top step pushups
19:30

@thesweatbox

5:41*

*not sure if i was locking the HSPUs

As rx'd:

13:37

5/19

deadlift 50 lbs and did handstands with knees on bench.

time 8:17

Mark: 11:44 @ 205#

Theresa: 7:53 @ 155# (but not full ROM with HSPU 5 1/2" to go)

As rx'd

13:10

(First time doing this WOD)

15 min and change.

DL unbroken, hspu slow singles after 21's. Goat wod.

As RX'd:

12:00 min

Had a ~30 yard run from weight room to wall in gym to do HSPU's.

38 yr old male/6'0"/188 LB

3:37

As RX'ed

27/m/6'0/157 lb

Scaled DL to 95# (first time ever doing DL)
21-15-9

HSPU feet on bench decent rom.

about 20 min

115lb dl
inclined pushups with feet at height of solar plexus

13:03

435 as rxd

7:30 rx'd

m 22 5'7 153

scaled it to 185....

21 - 15 - 9

185 lbs. Deadlift
Handstand Pushups

11:35

m/23/6'/170lbs

24/M/182

as r'd:
4:22

I couldn't believe it when they showed me the clock! PR by who knows how much!

31/m/5'10"/210

HSPU range of motion was not good at all. I need to practice this movement more often.

12:05

17:30

Subbed 135# Push Press for HSPU since I'm not very good at them, but I think I got the desired effect.

Time: 16:42

Ouchie

DL: 185 lb
HSPU: Subbed 80 lb shoulder press

10:21

m/162/5-8/36

F/24/150

Sub'd 95# for DL, and 4th notch down on Smith machine for HSPUs

14:18

9:50

handstand pushups were done from box

145lbs/32yoa

as Rx'd, head to floor on HSPUs. DL's unbroken on the 21 and 9's.

7:45.

PR, as this was the first real time doing this as Rx'd.

Did it yesterday.
As Rx'd - 14:12

7:30m
Body on smith machine bar, like 60 degrees

6:10, DL as rx'd, toes on smith machine bar for HSPU, full ROM - PR by over 2:30

as rx'd:

sub 10

First 16 HSPU were un-assisted. Red band assisted for remaining. HSPU's need lots of work.

15:35

Diane: 21-15-9 225# DL + hspu

6:03 (pr) Unbroken DL + hspu on 1st set then DL's were broken into 9-3-3/and 5-4; hspu's were broken into 7-4-3-1 and 3-2-2-1-1. DL's were touch and go and hspu's were top of head to floor. going to crack 5 min next time. It is worthy to note that my first run @ Diane took 20 min. Thanks Coach. there is truly nothing like the crossfit Community

Backpacking trip

m/215/28/6'1"

subbed push ups for hspu

2:32

sub'd softball game
Company D Team
3 wins 3 losses

The Reverend: M/31/195

7:23 - Form on Deads needs lots of work. Missed the floor on a few of the hspu's too.

M/24/5'6"/155

12:16 (modified PUs)

Subbed 205 for DL.

Didn't time myself. Probably around 20 something
minutes.

10:35

subbed 60# DBs for hspu due to globo gym

26/m/155

12:45

subed in 125lb deadlift

Me: 42yo/M/5'10"/174lbs/11%BF

As promised, I am posting this video of my effort on walking Diane. Please see posts 268 and 306.

I re-did (is that a word) walking Diane on Monday, the rest day, and my lady Lysa video taped the effort. Here is a link to the results:

http://www.youtube.com/watch?v=9TGcVDQiROk

It's a little long because we shot video of measuring the distance so that there was no question. If anything, watch the end.

Have Fun, Train Hard,

Billy

As rx'd

15:12

M/32/160 6'1

12:07 RX

m/178cm/91kg/33y

21 reps 225 pounds(100kg) deadlift
21 HSPU-scaled, my feet was on the bar 4feet high
15 reps 225 pounds deadlift - on the last one
something cracked in my spine so that was it

5:00

19.05.'09

10:04

did Grace just before doing it. did only 11 HSPU with feet against wall. Previous recorded time was 9:01

last 95 lb: 9.58
today 115 lb :7.43

HSPU on tall foot rest, noticing that shoulders are not active and close to ears, started to practice this after..alot tougher..will work on and might have to lower height

First Diane
CFWU 2x10 -pullups and dips

scaled DL to 205lbs. 1st set unbroken both dls and hspus, broken other sets except last of hspu
7:36

21 225LB DL
21 HSPU

15 245LB DL
15 HSPU

9 265LB DL
9 HSPU

18:40

m/29/166cm/61kg

First time doing Diane.

As rx'd 7.44

The DL slowed me a fair bit as they are almost double my body weight but made up for it in the HSPU. Good Wod.

First time doing this one and was pretty conservative as my lower back is still recovering from injury.

Sub'd to 80g DLs and did my HSPU with my legs almost vertical against the side of the squat rack.

10 mins 10 secs - limited by my lack of technique & broken sets on HSPU.

as rx'd

13:30

"Diane"

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

5:41
--------------------------------------------------------------------------------------
Compare to 080508

5:30

as rx'd 13:44
m/165/5'6"/32

m/30/160.5

as rx'd

6:45 (PR)

old pr: 6:50

9:54 new pr

m/39/158
4:47 as rx'd

9:49

m/20/190

C-
155# DL
HSPU to nose
4:33

as rx'd

5:16

60k Deadlifts. HSPU still work. 10:43mins

as rx'd:

8:18

warm up 800 m run and some deadlifts.

First time with Diane.
Scaled to 190 lbs and barrier (work bench) HSPU.
That was a good (tough) weight...all sets broken.
Time 11:55

SUB 185# dl

11:01
previous 16:00

M/39/150

As Rx'd

10:32

Need to work on HSPU

WU
20:40
First time doing "real" HSPU for Diane. Last 6 HSPU were negatives only and not all before that were done with good form, but I am glad to be doing HSPU.
M/48/188#/72"

Still working on doing a HSPU

21-15-9 reps of:
225 pound Deadlift
45# DBs seated press (use 50# DBs next time)

13:40

First CF WOD since getting married, going on honeymoon, getting another kid (GSD puppy "Ulf"). 21 DL as rx'd
3 normal hspu + 18 mod hspu
15 @ 78 kg's - approx 80% of 1 set max (110 kgs).
15 mod hspu's.
Didn't go the last round - frag'd.

m/36/6'4"/94kg

The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier

Did the handsatnd pushups only as I played soccer.

done yesterday 5/23/09

27/f/5'2/129#

breakfast: run 41 minutes = 5.5 miles

am class @ CFNoHo, then work work, then back to the big box at nite for

warmup 800m run, cfwu, some box jumps, warm-up deadlifts 7x135#, 5x185#, 3x225#

WOD: "Diane" as rx'd
21-15-9 of
deadlift 225#
hspu (forehead to floor)
time = 9:50

whew! first time tryin the rx'd weight and it kicked!

11:04

first time with Diane. Done as rx'd 7:09. The hspu were done with feet over a bar in the squat rack. not sure if that matters much but wanted to note it anyway.

forgot to mention that 1 year ago I would have had to think twice before even deadlifting 225 and I just completed the 45 reps of diane with 225. If that doesn't say something about CF I don't know what will.

as rx'd:

11.00

205# DL -scaled
HSPU as rx'd

Time: 10:29

33/m/5'7"/145#

Crossfit warmup and WOD as rx'd

I hook my instep over a barbell at around chest height when I do HSPU to steady myself. I think that this makes HSPU significantly easier ( I realize this I mean). I am working on my handstands and am thoroughly enjoying this.

7:37

CFWUx3
7:17 (7:10 PR last time, pre-Lyla)

m/35/5'9/173

Run 1/2 mi. CFWU - 2 reg reps.
9:35 as rx'd
Done at CrossFit SWAT.
DL easy. HSPU challenging.
Worked on POSE running technique afterwards.
5/8/08:
6:25 with only 4 rx'd HSPU.

Fist Diane for me.
Scaled weight to 190 and did barrier (work bench) HSPUs.
Time 11:55

Worked this in with CFSB:

Squat 140 KG x5, 160 KG x5, 160 KG x5

The folks over here frowned on handstand pushups, so I did 100 KG presses instead. Well they started as presses and ended up as push presses.

DL: x 15 x9
PP: x15 x3 (I died on the fourth rep)

Time for the met con: 19 minutes and change

Jennie: 27 F 165# 5'9"
"Diane"
21-15-9 reps of:
165 pound Deadlift
Handstand push-ups (assisted)
Time= 6:27

7.01

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

Diane scaled to 155#DL
4:51

As Rx'd 6:34

I woke up this morning and didn't have it in me for some reason.

Got a good workout though, but didn't complete the whole WOD.

Finished two rounds.

185 lb. DL
Inverted push-ups (feet on tailgate of Engine 2)

~22 minutes

rxd 5:35

3:21 rx

Sub'd 185# deadlift & 115# Push Press
13:09

175 lb deadlift.
Feet on rack HSPU.
Time 3:45
Probably should have done more weight on dl.

m/30/6/200

12:58

HSPU were assisted. Toes hooked on bar on wall at 6 feet.

12:56

hspu switched from forehead to floor to forehead to 2" late in the set of 21. About a min over last Diane, but much more ROM. DL's@225.

25/m/5'8"/150

as Rx'd: 11:01

About 1:30 slower than PR, but PR was with trap bar. This time it was regular barbell.

stretch warmup

Brand-x "porch"

15-12-9 @ 225lb
regular hspu
5-5-5,4-4-4,3-3-3 - hspu broken up in later sets
30:40

getting a lot better at hspu!

21-15-9
185# deadlift
bridged handstand pushups

10:57

Grip started getting tough on last set.

30/m/6'1/210

Not that good at the deadlifts so I tiered it at 185-205-225. 12:32. Grip was the hardest part.

43 yom 206 lbs.

wu: 1 mile jog

185 Deadlifts
pike pushups

13:31

34 yom 204 lbs

As rx'd 13:56

HSPU slowed me down

subbed 205 dl's

12:22

21-15-9
225lb deadlift
95lb should press
9:36

As rx'd DL (bf). Modified HSPUs: top of head to 1 abmat. Broken up into 5s,3s,1s then negatives
16:43

28/m/190

did row/BW BP workout this morning and Diane this evening. thought I would work on ROM and used pushup bars for the first 10 HSPU...quickly abandoned that idea so I could finish the workout this evening.

24:00 (more than 3x longer than last time)

10:36

CFWU

12-15-19
185# Deadlift
bridged on feet pushup

5:15

0000000000000000000000000
30/m/165/5'6"
AS RX'D
9:54

7:31

125#

lower back has been hurting

First four DL's at 225, all the rest at 185.
All sets of HSPU's x 10.

Approx. 30 minutes.

M/31/201

80 lbs DL (that's all I had :( )

21 - 15 - 9

27:10

12:00

M/26/6"/172

I did the DL's with 225 but the HSPU's were severely modified on a 36" box, probably too much as I did all 3 sets unbroken.

4:45

30/m/165/5'6"
NOT as RX'd - DL@245
13:06

15:18

21:00
Accidently did 25 deadlifts first rep
Used dumbell press instead of handstand pushups.
85 for first 31. Then 75lbs.
Grip felt good. Didn't do cross grip either.

at rx 10:35

m/48/179

"Diane"

21-15-9 reps of:
Deadlift, 225 lbs, 0:47-1:03-0:46
Handstand Push Ups, 1:36-1:24-0:44

Deadlifts broken 21-0/10-5/5-4 with very brief rests; handstand push ups broken 15-6/10-5/9-0. Handstand push ups are much stronger for me now. Deadlifts felt strong as well.

Total Time 6:21

Scaled to 205 lbs deadlift.. still pretty heavy. Deads are an area of improvement.

Time - 19:51

as RX'd no substitutes
17:36

Did Diane yesterday and WOW! scaled down DL to 95lbs and did HSPU as best i could and as vertical as possible. I LOVE THIS SITE!

Scaled DL to 80kg, did half handstand pushups

8:25

scaled to 185# + feet on squat rack

5:27

handstand push-ups modifier
9:06

L-sit

14:31
dips