Awesome pic! Can't wait to do this WOD

#1
hspu work shoulders,chest,tri's,and core. A great pure strength movement also stabilizer!

#1

They work your handstand pushup.

How great any suggestion on alt pushups for handstand pushups or someway to learn quickly how to get there?

I did 21 HSPU's in a row for JT yesterday. I think I could have done more. Can't wait to do "Diane"

Did the 2009 games chipper, just one thought cross my mind HOW IN THE HELL THOSE GUYS COULD COMPLETE IT AFTER 7 BRUTAL WODs!!!!! This chipper is SADISTIC....

2009 game chipper...20:18 don't wanna do it never again!!!

PROPS TO THE FRAT!!!

RATB's - First develop your ability to hang out in a handstand. Practice kicking up and getting cozy up side down.
Once you've got that, start practicing negatives. Lower yourself all the way down until your head makes contact with the ground.. then repeat.
Be sure to go down with control. Don't let yourself come crashing down on your head - it's not good for your neck. If that happens you can either keep working on supporting yourself in a handstand or have a buddy assist you on the way down.

Don't waste your time with partial range of motion HSPU's. Negatives are the way to go. A couple of workouts with negs and you should be able to press back up :)

nice pic, i climbed kili in early june of last year and there was tons of snow at the top. which route did you do/what time of year was this? it looks totally different with just rock

anyone know the substitution for handstand pushups?

Comment # 9 Kevin.

I would suggest you to stick to normal pushups or elevated by placing your feet on something higher than the ground and keep elevating till you have your handstands down.

That is a great pic!

subbed in "assisted" HSPU (Had some TRX bands that I tightened all the way up, put my feet in, and aligned my body underneath the point the band was attached to)

21-15-9 @ 185 lbs

13:30
Taking my shoes on and off so I could use the bands was a time killer

28/M/165/5'6"

Diane As Rx'd

4:38

A popular approach to HSPU-subbing is to do 'pike' pushups, bending sharply at the hips, and elevating the knees or feet onto a jump box, bench, etc. The objective is to get the hips as close to vertical over the shoulders.

Many have successfully used rubber bands contrived to hang at the right depth from a pullup bar, supporting the (inverted) shoulders.

I haven't seen others advocate this, but I think - if you're working on your handstand separately - you can use a heavy shoulder press (barbell), beginning the movement from the top of your head. This can allow for tailoring the intensity and measuring progress more precisely, and alleviates the awkwardness of straps and crashes, etc.

Prioritization still goes to developing your handstand. But I think the barbell sub deserves a place in the HSPU progression.

This one looks like fun!

Can't wait for this WOD .. has anyone built an apparatus to make the handstand pushups work better, because my big @ss head keeps getting in the way. My buddy suggested PVC pipe, is that going to be strong enough?

GET SOME

LT- PVC Stands will work great. There is an article on how to build them in the CFJ. Really Simple.

"Diane"
As Rx'ed 5:08

Weakness was the HSPU's. All DL's unbroken.

16 minutes, dl as rxd, hspu really awkward at my house, used tree, did 8, 8, and 6 reps for each rnd.

Thanks Cam, much appreciated, I want to get the full effect the the workout and I figure that's the best way. Can't wait to give this one a try tomorrow after this much appreciated rest day

Anyone still sore from Barbara? or this is just me whining about end of summer.. fall coming, I hate cold and cloudy and foggy.

25/m/169

did some double under work. 1:05 of unbroken du's (102 reps). did second set untimed, 116 unbroken du's. trying to hit the gold standard of 2mins unbroken.

deadlift ladder - 20# jump every minute
315,335,355,375,395,415f

"diane" as rx'ed - 5:11
all deads unbroken
hspus - 21 unbroken, 7-3-3-2, 3-2-1-1-1-1

Comment #20 My abs are still sore from Barbara :P

21-15-9
Deadlift 105#
Subbed shoulder extensions

Friend passed on today's WOD. Didn't know we had to do it for time.

31/F/5'7"/227

# 9 pushpresses Are as close as you can get for a sub.I jacked my neck up last time I did HSPU's so I am gonna have a push press bar with my body weight set up. If I get to failure, I am gonna make the switch.

DL @ 155#
Subbed Push Press @ 65#

7:29

DL @ 185 lbs
Mix of HSPU (about 1/3) and 48" box inverted PU

8:36

QUESTION:

I don't have a 225# barbell at home.
Would it be an acceptable sub to use half the weight but double the distance by doing sumo deadlift high pulls?

Thanks for any comments.

Completely over scaled this one. I'm not yet strong enough to do HSPUs, so I did horizontal push-ups with my feet on a ball. Also, scaled the DLs to body weight. Need to work on HSPUs and next time DL heavier!

Mine's here: http://tinyurl.com/qzuoe7

as rx'd 10:48

this is going on my 3rd month of crossfit and DAMN AM I LOVING IT.

i have never seen my body change so well for overall fitness

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

SUB
21-15-9 reps of:
185 pound deadlift
40 pound DB shoulder press

12:43 tt

First time completed as rx'd
8:50
I still struggled with my hspu's but I am getting better

10:33

sub 185# 1st day back after recovery week

yes BARABA is still laughing at me..but ready to move on she can tstick around long.....DIANE is my fling today and she better be ready...cuz i am

8:55 as Rx'd. Thats a new PR, yesterday I did around 30 x 135 snatches, and about 30 total, cleans, squat cleans and squat clean at jerks from 135-185. Good times at Camp Milam, Afghanistan.

hey, if im just starting out, like today is my first day, what should i do to the exercises?

#35
You can use the brandX site for scaling

link:
http://www.crossfitbrandx.com/index.php/forums/viewforum/16/

45/6'1"/185

did this one last week. as rx'd 6:32 pr.

41/m/176cm/73kg

21-15-9

52kg (115#) SDHPs
HSPUs against wall

11:43 PR (last time 13:54)

HSPUs with acceptable form and ROM in the beginning but deteriorating from the middle of round two.

m/44/185

as rx'd
8:03

Please read this:

"CrossFit is a strength and conditioning program. We were talking about intensity today at the Brand X Health and Fitness Challenge. Intensity is where we get the best adaption. Intensity is what sets us apart from other strength and conditioning programs. Intensity can be measured by our power output. Power is defined as force times distance divided by time and is written, P = F X D/ T. You are the engine that provides the power. Long slow workouts have a low power output. They are not intense. Short, furiously paced workouts have a high power output. Guess what, when you stomp on the gas pedal and tell your body to produce more power it is uncomfortable, painful even. How much of that discomfort you can handle will be directly related to how much intensity you can bring to the workout. Now its fine to occasionally move through one of the named WODs slowly at the required weight. But the CrossFit Girls are not just about moving the Rx’d weight they are about moving the required weight, over the proscribed range of motion efficiently, effectively, safely, and FAST. That my friends is a CrossFit workout as Rx’d. Diane at 15 minutes has missed the point. Fran at 12 minutes with 95 pounds has missed the point. The posts should probably read “I did the required weight for this workout really, really slowly with little metabolic impact.“ Pursue discomfort. Scale the WOD’s so that the pursuit is a sprint, headlong, lungs gasping, heart hammering, muscle quaking, vision blurring. That’s where you will find the Girl as Rx’d.

Today we are doing Diane. Diane at a good clip is an under 6:00 workout. A great time is under 4:00. World class is under 2:00."

This from the Brand X website, is the single most helpful description of the girls' named WODS I've ever read. FANTASTIC!!!

F/5'/117/31
155# 13:30
strict HSPU, head to ground each time.

24/m/175

as rx'd

5:27

props to a relatively new xfitter that trained with me today put out diane in 4:55

25/m/5'11"/208ish
5:09 rx'd

ok... barbara from the other day. home workout bc can't get to the gym.

448
502
459
315- scaled back to 10,20,30,40
round 1,2,3 as rx'd

didn't finish bc daughter woke up... she started doing situps on me :)
Have to admit I was praying she would wake up... it killed me today- too much coffee and not enough sleep.

question- kipping pullups... getting better, but can't keep momentum to do more than a few at a time. what to do?

wanted to post pic of the baby doing situps but no place to attach.

It's great to hear about people improving their HSPUs rapidly. Some others take a bit longer. At 6'3" and 205 lbs with long arms, shoulder pressing movements are my biggest weakness, but I've improved markedly over the past year. Diane doesn't even know my name yet, but she should eventually.

I think I had #40 as a Drill SGT :)

Looking forward to my date with Diane later this afternoon

subbed 185# and 30 degrees short of HSPU

10'12"96

As r'xd
8:22

m/46/5'8"/180lbs(ex-225lb fat-boy)

Very well said, Gloria of Comment #40. And all of that, of course, assumes that we're all clones of you!

I did my Diane, for the first time today with absolute emphasis in form and repetition, scaled to my bodyweight (180lbs) and with elevated feet push-ups in 3:59, and I still feel like a man; one with an aching lower back, shoulders on fire, and an endorphinic exhileration that's gonna keep me up tonight, but a man no less.

And, if that kinda scaling doesn't satisfy your Gloria's-Brand-of-Brand-X, then I'd suggest a re-read of "Getting Started With CrossFit" parts one and two of which are in the Journal archives.

That said, it's beer o'clock here in Germany!

Gloria @ #40 has brought forward Coach Jeff Martin's instructions for "Diane", and indeed ALL of the "girls". Every Crossfitter would do well to read post #40 today.

We are blessed with a plethora of master coaches in the CF community. Don't miss the opportunity to receive this coaching gem.

m/48/179

Did this one a few days ago.

"Diane"

21-15-9 reps of:
Deadlift, 225 lbs, 0:47-1:03-0:46
Handstand Push Ups, 1:36-1:24-0:44
Total 6:21

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.

WOD as rxd, 8m22s...

hey gloria, maybe you could post a video of yourself doing this WOD so we all know how its supposed to be done, intensity wise that is?

substitute:

FRAN: (1st time ever)
21 - 15 - 9
Thrusters
Push-ups

for time:
PR: 5.55
(gotta work on that)

21-15-9 deadlift / hspu

me: 225 / feet on rack - 11:15

beemer: 65 / inclined pushup - 8:12

Gloria at #40 is quoting Coach Jeff Martin from Brand X and today's posting of scaled WOD's there. What she has posted and what Jeff has written constitutes the essence of Crossfit.

Read it again.

Hannah- that sounds hilarious. I too have often hoped for an interruption from my bambina during a painful home WOD.

RATB- I thought of you during Barbara the other day! I wanted to take a tiny rest at the bottom of a sit up and I thought "rest another time b..." and pushed through. My poor abbies curse you.

Gloria- I just read that on BrandX and wrote it into my tattered workout notebook to remind myself for future WODs. Wonderful that you posted it for all.

I will do Diane at pack level. Goat will coach me, then we'll switch and he'll do paleo challenge's Avalanche.

Offical Fran:
21 - 15 - 9
thrusters
pull-ups

for time...

i messed that up!

Diane:

21-15-9

225# deadlifts
HSPU's down to 2" abmats

6:22

Sub. handstand for regular pushups... 9:25

Time: 12:40

205# DL for sets of 21 and 15
225# DL for set of 9
50# DB press for HSPU, these slowed me down

5:00

21-15-9
deadlift w/ 225lbs
handstand push ups
as rx'd
7:34

7:13

HSPU - had feet on rack

m/32/6'6/244

12:54 rx'd

shoulder injury
subbed 2 pood kb swings for hspu
8:45

100kg deadlift
35kila millitärpress
16.27min

8:00

Subbed HSPU for 150 lbs push press

Like this one. Would be faster with bumper plates and no Globo gym attendant who watch me ''dropping'' the bar down.

M/31/185/5,8

m/38/76/200

7:22 as rx'd

15:20

1:30 higher than last time, but that is post injury. Not too shabby.

12:36

189 DL (30 kg + 7.5 lbs on each side)
HSPU to ~3.5" (20 + 10 kg bumper plate stack)

~2 min slower than last time, but with a bit more weight on the DLs. Shoulders felt fresh and HSPUs went well.

#39 Gloria
Interesting post from Brand X. Anyone know if there is somewhere posted the kind of time breakdown targets for certain WODs? It would be a good way to set goals or know if you should be scaling or not. I know we can check the comments section under every WOD, but sometimes the times are so varied.

13:43 as r'xd

did 21 and 9 of deadlift unbroken

1:30 slower then last time, but did feet on rack hspu

6'0/170/20

modified

225 dl
3/4 incline pushups

8:28

new project: hspu

Awesome workout today..still working the HSPU..thank you Allison_NYC that helps alot...forgot to do it for time..but worked it anyways...took longer with HSPU attempts...

33/m/6'4"/217

hooked toes over smith machine bar at chin level for HSPU, so close but not quite there yet. At least I found a use for the Smith machine...

8:14 with sub.

M/29/72"/166#

Scaled to 15/12/9 weight as rx'd (100kg)

9:39

Thanks to my wife/coach for spotting the HSPU and encouragement.

Man, I feel sick. :)

6:20 feet on bar for HSPU

one of the RATB's checkin in here. missed the whole "post time" part, so i just did the workout as RX'd (still working on doing proper HSPU's though) but didn't pay attention to time. still broke a good sweat and got that sweet, sickly feeling...LOVE IT!!!

thanks to everyone for all the tips and support. CF ROCKS!!!!

Puppies w/ women's weight 4:30

F/27/115

#115
pike pu

7:50

m/26/210/70"

as r'xd

2:36

As rx'd
21:30
Handstand pushups = achilles heal

4 min substituted HSPU with feet elevated pushups. gotta learn HSPU

30 yom, 185 lbs

11:31 as rx'd

11:09 is my pr

6:55

This is my second week of Crossfit and I am already seeing amazing results! I pushed myself harder today than i have in a long time. Probably since high school wrestling. Crossfit is amazing and i am hooked!

The Porch:

8:23

24/m/196

as:rx nose to floor
8:05

M/28/6'1"/192
6:47
reduced deadlift to 135 because of Back injury

F/27/5'7"/125
5:29
reduced deadlift to 115

f/35/121/5'4"

115 DL
HSPUs; head 4" from ground on abmat.

11:20

m/49/172/5'8"

As Rx'd

5:11

as rxd
12:38(PR)
old PR 22:23

m/43/140# (crossfit neophyte)

Had to scale down the deadlift to 185# and paused briefly during sets to regain my composure.

I fared a little better w/ the HSPU's. I struggled from 20 to 21 on first set, 14 to 15 on second and 8 to 9 on third.

I posted a time of 9:20.

I'd like to thank Gloria for her very informative and motivating post (#39).

subbe95lb and band HSPU (head to ground)
21-15-9
11:22(PR)

f/35/123
deadlift 155

7:10

Deadlifts @ 185
HSPU's @ negatives only

13:55

Stayed conservtive on DL's as I'm still acclimating; simply cannot do full HSPU yet.

33m/5'10"/185#

8:30

An extremely persistant back injury coupled with my frantic efforts to remodel my house for sale before my money runs out have been keeping me from working out. That's why all you wonderful folks have not been seeing much of me. I know you missed me something terrible.

Pony stopped by to drag me off my ladder and make me do some W.O.D.'s.

Friday night was:

Fran
21-15-9
95# thrusters
pull-ups

13:51

My last time was over 18 and a half minutes, so this is quite the improvement.

This morning I coached Pony through:

"Diane"

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

6:48

I'm not sure but I think the deadlift weight is BrandX "Pack" scaling. She can do handstand push-ups but scaled them to maintain the met-con effect of the workout.

Then is was her turn to reduce me to quivering mass of wasted flesh. She coached me through Herm's Avalanche workout.

1600m run
80 burpees
800m run
40 burpees
400m run
20 burpees

30:57

My two least favorite movements are running and burpees. Thanks Herm. My last time was over 38 minutes.

So, with Pony's coaching I managed to set two p.r.'s after about two weeks off from working out (and while still injured, somewhat). No, you can't borrow her.

Toes over bar @ my height for HSPU (no empty walls), deadlift and rep scheme as Rx'd

4:43

Gloria, that was a great post. I don't read the Brand X forum, so I would have missed it without you. I agree, its a plain and perfect summation.

170lb DL
70lb OHP
Each up 5lbs
10:24
up again

unfortunately not as rxed. still having rotator cuff problems in left shoulder, won't allow me to do hspu. boo, hiss!

21-15-9
225 deadlift
35 lb dumbell shoulder press

9:09

ow

scaled to 135 #
9:09

just started CFSB last week but I couldn't resist to use this for my metcon today!

135# DL and HSPU band harness (green+red) - same as last time
5:18 (PR)
last time it was 13:51.. almost a 9 minute PR! i'm still shocked!
DLs broken 16-5, 10-5, 9.

m/29/5'11/168

rx no kip hspu
6:50

M/23/185/5'10

Last time it took me 21 minutes to complete, sheesh, didn't think it was that bad.

This time finished in 14:27 as RX'd.

Last Diane 090516 as Rx'd 3:22. Did it with a few other people, was my PR. Today all by myself, as Rx'd 5:20. Hmmm. DL's unbroken, HSPU's very broken:)

scaled to 155 lbs and elevated hspu

4:05

Practiced pistols and one-arm pushups (both assisted).

17 // M // 140 lbs

RX'D
8:34

that was fun. Everyone at my gym killed it!

39/m/190
as rx'd

PR 9:51

(previous best 11:25)

4:24 RX'd. DL and HSPU are two of my favorites.

7:27

Goat&Pony - AWESOME JOB TODAY!! Goat - glad your back is a little better fantastical PRs. Pony - so tell me why you were worried about Dinae?? Phhhsst! You handled that woman!!

Push-Press instead of handstand pushups
8:11.

34/F/5'10"/160

Somebody gave Coach Glassman my list of weaknesses and he’s been making me work on ALL of them lately…

As Rx’d with my usual 160#
10:39

PR’d by about 4 minutes today. Since the deads are never my issue, I will have to credit faster HSPUs for my improved time. Next time I must not give myself the excuse to break the set of 15 deads for a mental reason and not a physical one; I feel like my HSPUs are so slow it won't make a difference. If I'm slow on the push-ups, that's even MORE of a reason to own the weighted part of the WOD and stop feeling sorry for myself!

M/31/6'3"/205

Sub'd 205 DL and "Vertical" Pushups w/ feet on the Box: 13:56

M/49/153/1-1-06

Well, after reading Jeff Martin's post (courtesy of Gloria--thanks again!), being the 1diot that I am, I chose 185# for my "Diane" in an effort to get sub 6:00. Mind you, my PR with ANY weight is 9:20 or so which I have neared with 185, 205, and 225. Toes on Smith as always.

6:20 PR

Soooo, here I have a 3:01 PR and I STILL feel like I didn't quite measure up !

Thanks a bunch, Jeff ;=)

6:20 PR.

Details in longer post held in filter (2nd one today).

M/44/6'0"/180
12:56
21@205 15@205 9@225 Deadlift
21-15-9 HSPU partial ROM
2+min improvement from 16 May

As rx'd

4:40

After I had to catch up on the past few days, 225#DL/HSPU @ 3:22. Feeling tight! Great stuff

M/33/5'11"/153

Did this one with a buddy yesterday. Almost 3 months of CF complete and loving it.

Scaled to 145# and HSPU ROM not quite nose to floor but getting there.
9:50

Saw a post a couple of days ago about working out in the morning and eating. Anyone else who works out early (0600) have a sensitive stomach early in the morning? I don't like to eat much before the WOD but usually don't feel like eating for another 1.5 hrs or so after it, which may result in more muscle atrophy(?) than this 150# man needs.

Thanks.

**FRAT**

Great job Pony, in8girl Cookie, Fitmom, Julie parsien, Cynthia all you girls

Great coaching Goat and Herm!!! Big hugs to fat Tony, Eric Gohl, Bingo, Cole, Franiel, the president Playoff Beard the vice president Jakers...all the fratters

**FRAT OUT**

4:29 last few weeks just have not been pretty. Not getting the times I normaly get on these workouts

m/26/5'8"/140#

16:22

HSPUs really slowed me down

@EriCRossFit

M/63/196-"Diane" scaled
21-15-9 reps (broken) of:
201 pound Deadlift
Handstand push-ups
21:11

CFWUx2

"DIANE"

165# used
Head to abmat HSPU, kicked handstand up against wall

TIME: 3:19

Cap't Morgan and diet coke from last night slowed me down.

13:15
modified hand stand pushups

25/m/169

did diane last night

5k today, watch died at 19:02 on the home stretch. had a backup watch running at my apt wich i stopped when i got back. time was 22:24 but i'm sure i ran farther than a 5k. ill have to measure it when i get my watch charged up again.

As Rx'd

11:35

M/205/30/6'

Still hurtin from barbara

In Strength,

SORE and tired from yesterdays games chipper i tried to keep my time close to my PR...

"Diane" as Rx head to floor nice form dl

2:13...11 seconds behind my best time....SORE!!!!

as rx'd had to break the sets up but who cares lol I just did 45 hspu full rom I'm so pumped in the 10 years of weight lifting I never experienced anything remotely close to the intensity as I get from crossfit

18:32

2:02 better than last time. HSPU are my sticking point for sure. Did all with no kipping movement.

Scaled to puppies.

15-12-9 reps of:
135# DL (subbed 60lb dumbbells because gym was busy)
Bridged HSPU on feet

3:11

Felt great, will do Pack next time.

6:20

subbed 45 lb. dumbbell sp for hspu

As RX'd 7:28 PR by a whopping 18 minutes and 26 seconds!

Crossfit has yielded me a huge return!

As Rx'd 14:32

#125 S'more~you were SMOKIN'during Diane..way to go!

So, 1st day on CrossFit, don't laugh I'm scaling it down because I kdon't have the weights or the ability ;-) Got to start somewhere!

21-15-9
45lb deadlift

21-15-6
Standard push ups to complete fail :-(

Lol, sewating like a pig, my arms are pumped!

Time: 6:48

7:35

last time 8:18

M/36/229lbs/5'9"

225Dlx21 Hspux17...that was all she wrote. Got the DL's in one set without stopping but man that gassed me.

m/22/150/5'7

as rx'd:

15:00

first time doing full weight.

S/f

Since the back is still a little tender, I spent a bunch of time getting it nice and warmed up with leg raises, good mornings, sit-ups, OHS, then I did some light deadlifts to make sure the back was going to be ok with it. After I was satisfied that I was unlikely to hurt myself, 3-2-1 go:

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups - I took the PVC with the rebar/sand in it and put it in the squat rack which was on the highest setting.

time: 5:24

Previous was 5:20 with 165# DL.

On HSPU #5 the squat rack tipped over and I almost fell. Fortunately, it just tipped over backwards and landed against the cabinets, so I adjusted my feet and kept going. It was a little exciting though...guess I'll weight the front legs next time. :-)

I think I can handle 195# on the DL and still stay under 6 minutes.

Rx'd 7:08 (pr) last time 11:00, really pleased with this. Completed after front squat and back squat day for CFSB. really enjoying CFSB, only my first week.

Thanks Fitmom i apreciate that...big BIG hugs you are amazing

15.53 as Rx'd

20/m/5'11"/163

9:09

First time "diane" Rx: 24:44

Very slow on hspu, my first day finally getting one and kept chipping away one at a time. This wod reminded me of my very first wod elizabeth, the only way through was 1 rep at a time on the cleans.

Horrible time today but big accomplishment for me with the hspu

as rx'd 10:30

last time 11:48

it's going to be a good day.

Gotta get better at getting my big ass head out of the way on the HSPU's .. plus I missed Friday, trying to combine the two workouts into one .. I'm absolutely smoked. Love it, can't wait for tomorrow.

21-15-9 225 dead lift 53 lb kettelbell x2 shoulder press

12:13

"Diane"

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

Post time to comments

me - as RXd 5:39

wife- Buttercup scale 7:31

Diane
1st time 16.22

300 lbs deadlift
handstand push ups

RX'D - 7:21

My WOD times are DRAMATICALLY FASTER since I changed to 40M and 100M sprints on running days instead of the longer runs.

M/46/5'8"/150

M/39/250/74"
22 minutes
Can't do handstand push-ups. Subbed machine.
21@90#; 15@140#; 9@140

did today's WOD yesterday. Today:
Helen, 10:47 as rx'd! PR. dumbell kettlebell swings, 400 m distance according to Google maps, kipping pullups on relatively thick tree branch (2.5 - 3 x diameter of a powerlifting bar). Listened to Rhapsody of Fire (power metal with fantasy themes lol) and finished with tunnels by arcade fire (nothing gets you pumped like meaningful core music). rhapsody of fire makes you feel like you're a knight templar fighting some badass wizard.

"Diane"

F/16/5'8"/135
5:33, with 135# and hspu with head to 6" pad.

M/16/5'11"/168
7:56, with 185# and hspu with head to 3" pad.

F/51/5'6"/130
7:24, with 135# and feet on Smith machine hspu.
PR. Last time had 8:50 with same scaling.

M/50/5'11"/172
7:07, with 185# and feet on Smith.
PR. Last time had 9:28 with same scaling.

M/47/66"/135

DL's @ 225#
Sub'd 35# DB Presses for HSPU

12:19

UG

This was my first time attempting Diane scaled to pack. Ok So I tried this with 185 and got through the first 10 reps and hit a wall. I wasn't going to do it with any intensity. So I decided to scale down to 135. This was perfect. I thought I was going to pass out when I was done. I did lose some time taking the 25 pound plates off though.

21-15-9
185 first 10, 135 all remaining
bridged feet push-ups.

7:21

M/18/160/70

Diane as rx'd

11:46

9:09 as RxD (PR)

I was happy just to do the first 10 HSPU's unbroken.

17:10. First WOD with the HSPU's!

Subbed 185lb deadlift

13:20
HSPU form was good. Still a lot of singles in rounds 2-3 actually mostly singles.

Flew through DL at that weight.

15-12-9

135#DL
bridged hspu, feet on squat rack

oh yeah,7:14 was the time

15:23

21-15-9
225 DEADLIFT
HSPU with feet proped on pullbar

6 min

Really need to practice those handstands!

as rx:

3:12... PR

12:35

165# deadlifts and inclined pushups subbed:
Time- 8:32

26/m/5'11"/177
first time as rx'd
38:56
DL only like 3 min. Rest was HSPU.
While I understand the intensity purpose, I also think that the mental and emotional gains of completing a workout as rx'd(even if slow) are very beneficial. Shoulders were hurting bad but I still finished.

6:37

221 DLs
HSPUs with feet up on roman chair...still working on that shoulder strength.

11:52

Deadlifts unbroken, HSPU's against wall and down to 2 plates off the floor (12cm). Very happy with deadlifts, lots of work to do on overhead strength... I doubt im going to get much lighter, so im just going to have to get stronger

31yo 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 (against wall to 7” stack)
Time: 27:19
Compared to 090516: 15:51 HSPU w/ feet on rack assist

C: 9:10 10/8/6 HSPU

BG: 13:23 10/8/5 HSPU DL 185#

Hoot, Hoot.

11:53 as rx'd, 18 secs slower than my first time. thats what i get for taking a 10 days off an veging. sorry CF Gods.

As rx'd...13:52...totally crapped out on the HSPU!

btw: 155

8:00 with 225# and band assisted HSPUs w/ hands on 25# plates for about an inch more depth.

8:22 last time with only 205# and the same band assisted HSPUs w/out hands on plates.

21-15-9 reps
#225 dl (all sets unbroken)
hspu (feet against rack shoulder ht.)

5:46

57/205/70"

Deadlifts @ 185
rest as RX'ed
10:20

sub 80kg and partial rom hspu = 7min06sec

As rx'd 21:54...ugg, HSPU crushed me, but I took my time to make sure they were good form (well, at lest 95% of them)

9:44 as rx'd

The epidural steriod injection must have done some good. DL and HSPU felt better although still not back to normal. Put together a string of 13 DL. First time I've been able to do that in over 2 years.

DL 1:40/2:21/1:01
HSPU 2:39/1:18/:44

As prescribed:

7:29

M/33/70/205

CG E-City CrossFit
Leary(m/44/5'11/200)
7:38
still need to owrk on HSPU form!

TIME 17:20
used 135lb for the first 26 reps then 120lbs for the rest. HSPU needed a spot for some at the end.

F/115/5'

15-12-9
225# greg 6:50pr by 3.5 minutes
115# Kelli 6:45

M/24/153 GregAwu

As rx'd 12:50 PR!

23:04

as rx'ed, but horrible rom on the hspu

as rx'd

8:32

Last time 7:30, thought this time was better.

Wife,
5:11

hspu bridged, 90 lb dl. Last time 16:57 hspu bridged, 115 dl.

cfwu x3

as rx'd

13:05

still mf on hspu's. Able to do 12,5,4 then 6,4,3,2 then 4,3,2

090913 13:05
080314 17:38
071101 18:38
070917 12:30 ankles held on hspu for balance

m/45/200#/6'3"

155

Inclined pushups, feet at 5'

FORGOT TO TIME IT!!

6:58

As rx'd

4:34

PR by 40 sec

hey to all the FRAT

10:01
subbed push press for HSPU

RE: Gloria, 5:10 am

I really appreciate the intent of Jeff Martin's point on scaling to achieve intensity in metcon workouts. This is fantastic counseling for perhaps 90% of new crossfitters who need to learn to use scaling and recognize its virtues in achieving achieving intensity.

And I'm hesitant to nitpick. But...

It's not quite that simple. If it were, there would be a suggested change throughout CrossFit -- we would separate all workouts into EITHER strength, OR metcon. We would pursue our metcons for non-stop gassing (which, with exercises like HSPUs, almost never happens -- witness the 2009 CF Games performances by the best of the best), and we would pursue our strength WODs for linear progression.

I rather like Coach Glassman's 'diversified portfolio' approach (my geeky terminology, no one else's): mix it up. Sometimes you do Diane at 135 lb DLs and clapping pushups with your feet on a bench, or your workout partner lifting your legs while trying desperately to distance his head from your crotch.

Sometimes you do RXd weights, but you break the rounds into 6 rounds of fewer reps so you switch it up faster and get more intensity. And sometimes, you grind through the RXd WOD, realizing a lot of strength training AND still some metcon.

There's a legitimate role for what we call "Strength Metcons" within the mix. We don't need to divide CrossFit into "Strength work, and Metcon work, but never the twain shall meet." In fact, I think the essence of CrossFit was in fact the rather mixed marriage.

We should also remember that intensity is not strictly equivalent to being gassed by the speed of one's execution; as "power" there's a massive coefficient effect from LOAD. It is important we retain our respect for MASS in the power equation, because it's what distinguishes some of our most important movements -- back squat, deadlift, power clean -- from valuable but less powerful moves like box jumps, and more importantly, from the pansy alternatives you find at walmart or 24-hour-fitness or whatever (I sometimes confuse those places).

I think this point is especially relevant with respect to today's DIANE. If the only appropriate method is non-stop fast execution, then DIANE will be reserved for, in fact, less than 30 athletes in the US, and this has to do with the unique properties of HSPU. I'm arguing that Diane as RXd has more relevance as a prescription for many of us.

CG E-City CrossFit
Corey:
as Rx'd
m/22/190/6'1"
11:20

38M/5'10"/169#

W/U: SPx5, 45-95-115-135; DLx5, 135-155-175.

As Rx: 10:47.

C/D: 10 reps of pull-ups, bar dips, GHDSU, and back ext; heavy bag routine (25s).

Off PR by 3:44. Didn't treat this as a MetCon due to my low back injury from last week's CFT. I had to be very careful with the DL reps. 225# is light enough for me to DL w/o exacerbating the injury. But the slightest deviation from proper form brought on extreme pain. It gave me a better visualization/feel for where my body is supposed to be. So this turned out to be a very valuable WOD.

m/24yrs/220lbs

14:23...

breezed through the deadlifts...
the handstand push-ups got the best of me...
had to kip the last two sets completely...

Went rock climbing all day, so my pulling isn't going to happen. Attempted the handstands but ended up doing pikes for 5-5-5. With no day off yesterday, I'm beat. Have work in approximatly an hour. This stinks.

13.00,

dl: 21, 12-3, 9
hspu: 9-5-3-2-2, 4-2-1-1-1-1-1-1-1-1-1, 3-2-1-1-1-1

first 21 dl in 59sec

M/43/185/5'9"
As Rx'd 7:32. Head to 25# plate.

as Rx'd

10 min

that whooped my behind

8.37
wu=run to pier 28:40 with about 1 min lost at pch

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

#196 I agree. I went into the gym today with the quote from Brand X I read and that Gloria #39 was so kind to post here with a deeper understanding and motivation on what my objective was in the gym today and any other time I see one of the crossfit girls. If you don't understand or agree with that quote then honestly, I think you are missing the point and are robbing yourself of true crossfit fitness.

135 pound shoulder press instead of HSPU
14:44

as rx'd
9:54
that was heavier than it should have been

scaled to 80 lbs and 15-9-6
6:50

still on track for the pants!

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet
135#, 2:44.9

took brandx's advice on intensity vs. Weight as rxd.

am- one last early morning swim and now the pool is closed :(

afternoon- soccer, outdoors. Sun/heat drained me as I have not done many outdoor workouts this summer. Feet not used to cleats yet either. After 90 min I had to call it quits with blood blisters all over the bottoms of them. Disgusting and quite painful each step. Ow!!!

Then "Diane"- bit tired by this time

175#
= 7:52

Gloria-nice post. NOW I read it, ha ha. I will go for sub 6 next time but no swim/ soccer first!

Erin

day 20

subbed shoulder press for handstand pushups

DL - 165
SP - 65

14 min

Diane, scaled to:
85kg
HSPU with feet hooked over a 5' racked barbell

6:26

16:36 (hspu's to 45#+25#+10# plates)

13 minutes.. and ? seconds.. (forgot how many seconds it was)

165# Deadlifts
HSPU- head to 2 mats stacked on the floor for each rep.

M/49/5'8"/145
21-15-9....scaled to 185#...70-degree HSPU

Time:16:13

still a weak suck:)

23/M/162

CFWUx3

Subbed 205lbs, assisted HSPUs (had feet on a platform at about chest height). These are NOT my best moves. :-D Think I jacked up my back on one of the last DLs.

15 minutes

Turned to a switch grip after the first set, and the DLs were astoundingly easier. Are most of you using switch grips?

scaled to 185lbs, with angled HSPU

9:04

dl-205
hspu- some neg reps on 1,2 rounds
14:55

Gloria......my god, leave it alone. You have no clue what you're talking about.

Did not scale, but broke into 1/2s and 1/3s.

Did not touch bar down on floor between reps.

9:59

As RX'd first round, 2nd and 3rd rounds of HSPUs done to 25lb plate. Otherwise as RX'd: 8:35
R1: 3:59 (deadlifts unbroken)
R2: 3:11 (deadlifts broken twice)
R3: 1:24 (deadlifts unbroken)

m/38/240/73

225 lbs deadlift
100 lbs sitting shoulder press
21/15/9
7:26:28
next time heavy shoulder press but over all not a bad time for first time doing diane

Sorry diane,
I'm at a hotel- no good weights for DLs. I cheated on u with Fran as rx'd using dumbbells- 7:11. I'm much faster with a bar. + cfwu x 3

See u next time diane

m/44/185/6'3

As Rx'd: 6:41

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

9:29

M/41/5'11"/185

9:31 (225#DL; HSPUs to wooden plates 4-5" above floor)

Mark: 10:28 @ 205# & full ROM on HSPU

Theresa: 10:07 @ 155# improved ROM to 5" from floor on HSPU (last time 5 1/2")

205 lbs
12:28

29/m/200
as rx'ed 2:54.

17:15

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

14:43

21-15-9
205 deadlift
elevated push-ups (feet rested on 30 inch platform -- only 44 more inches to go...)

i feel i took extra long but i recently underwent minor back rehab sooo wanted to be a wee bit careful on my first sets of deadlifts.

as rx'd

5:13
damn handstand pushups!! Deadlift straight through.

WOD #9
100kg deadlift
HSPU with feet on 45" box
5:52
Could have shaved it by a minute but was pacing myself as first time with this routine.

9:34

as rx'd
4:57

6'0/227/28

"Diane" as prescribed: 5:22

scaled dl to 155lb. HSPU against wall

13:47
Last time 21:59

Next time will up the dls for sure

5:47

190 deadlifts feet on squat rack bar for HSPUs. Increase deadlift weight next time

3 sets:
long bar one arm rows 35lbs
siffie lunges 12's

short hike w/60.8lbs duffle bag (sucked more than I expected and I expected it to suck)

Sunday 13 Sep 09

WU - 500m row - 1:56
BWU

"Diane" - as rx'd
21-15-9
225# DL
HSPU
7:54(PR):D
Last time w/235# -12:04

CD - 500m row - 1:59

DL's were 15/7,15,9, HSPU's were 11(PR)/10, 7/4/2/2, 3/3/2/1

Stoked about this, this is the first time I did not stick to my pre-set rep breaks - felt good.

37/M/5'10"/225lbs.
I love deadlifts! Brings me back to my powerlifting days!

DL at rx'ed weight, used a straight bar in the squat rack to keep me from falling over:
2:58 (pr)

m/38/195/6

took the same advice Gloria posted from the BrandX site and scaled to:

165# DL
HSPU w/feet on bar in squat rack

15-12-9

3:33

nice hard and fast effort - will add weight and/or reps next time

As Rx'd 4:29

22/M/6'/165

As rx'd, 8:45
PM, WS gym
hspu broken up: 10/6/5, 6/5/4, 4/3/2
DLs straight through

This one felt good.

9:05 RX

Aloha,

Jordan

7.04'02
I hate HSPU it took me less than a minute to do each set of deadlifts.

SUB 195# dl

10:19
previous 11:01

23/m/174lbs/70"

4:52

D
@ home
HSPU off 36" box
DL @ 226

2:35
5:30
7:20 (PR by 4:30)

3:45
HSPU using a 4' box/pike

10:18 as rx'd (PR by 2min 20sec)

Followed up with the CFE WOD to take out my frustration at the last second loss of the Bengals and Buckeyes

18:20

-First 11 of the 21 DL at 225. Next 8 at 205. The rest of the DL's at 185.
-Did pushups at a 45 degree angle using powercage.
First round took around 10 minutes. Next two rounds were around 8.

Should I scale the weight down even more next time?

Tooler #211
Hobber #212

Way to be D-bags. Tooler, seems like the majority of the die-hards (Bingo, Strong lil pony and others) found it informative. Not sure I've seen either of you post before nor does it seem like either of you posted times today or ever.

8:25 as rx'd

Probably could have done it faster, but doing this workout with a partner in a gym with only one barbell slows it down a little bit. Good workout, though. Not QUITE a pukie, but I was eyeballing the trashcan as I walked out of the gym, for sure haha

m/42/165/6'

as rx'd: 9:18--last time: 19:16...what?! Amazing.

Sub 95# SP for hspu
12.00

F/38/118
Diane with 165# DL and HSPU to abmat:
8:11 (a min and a half slower than last time)
deads were heavy today

Took today off for this 41yo body, especially after a few weeks of crossfit and cross country running training. Felt good and ready to hit it tmw.

Deadlift with 185#: 21-15-9
HSPU: 10-5-5
Time: 6:11

First time doing Deadlifts in a set! That was fun :)

any tips on HSPU?

8:08

Where are people shaving time on this workout? On the deadlifts? Can everyone but me bust out amazing handstand pushup sets? These times are phenomenal.

Ours today were 22 minutes, 30 minutes and 32 minutes.

The handstand pushups are the definite limiting factor. Interestingly enough, 2 of our buddies did the workout a little later and reported times of 7 and 11 minutes. I asked to see how they were doing their handstand pushups, and they had started by facing their face to the wall and "walking" up the wall, which from the demonstration I received, ended up looking like a decline pushup. These seem much easier to me than the back to the wall (straight up and down) versions we did today (with one foot touching the wall to balance).

Am I doing it wrong or something?

Hybrid Diane, 225lb DL, regular pushups (bad shoulder)

9:03

Warmup, CFSBII wk 4, 3x5 DL 280, 290, 300 PR

Great job Bingo!

14:51

scaled HSPU, 45 degree, 3-4" to floor

M/22/6'2/160

23min

155# DL
9 HSPU first round rest pike
2 HSPU second round rest pike
9 Pike last round

14:51

scaled HSPU, 45 degree, 3-4" to floor

M/23/175

Rx'd

9:20

11:20 HSPU's 2.8 inches less than full ROM

6:38
questionable ROM for hspu

21/m/157/5'8

subbed hand stand pushups with

135 push jerk

13:40

m/40/170/5'10"

Had to Modify/ Did 70lb DB Alt. Single Arm DL's

42 - DL
21 - HSPU
30 - DL
15 - HSPU
18 - DL
09 - HSPU

13:45

31/m/197

need to work on HSPU, so I did all handstand holds into a negative this time around (instead of assistance bands). took longer, but hopefully helps on my way to full HSPU. deadlifts as rx'd.

18:35

5:15

bwt-235

4:00 as Rx

20 min
400 kb dl
55 invert pu
+
30 min row for 6k
big improvement!

8:49
Assisted HSPU. Deadlifts as rx'd, completed sets with no pauses.

wu: row 2000 m broken into: 250 m light row followed by 250 m sprint. Total of 2000 m.

Diane: 17:30

This might be my first time actually doing Diane.
The first 10 HSPU's were head to ground. Everything else was head to red disk. About 3" above ground.
I'm going to start subbing shoulder presses for HSPU's until my press #'s rise. HSPU's are amazingly slow. I'll add them to my daily warmup.

22 / M / 5'9" / 135lb

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Scaled to 55lbs, and done in the reverse order for some reason. Should have double checked before I left.

39:55

CFWU x2 (reps, + push-ups)

Diane puppies mod
15-12-9 reps of:

85# deadlift
Green band assist HSPUs
All sets unbroken

6:08

F/60/5'6"/140.2

DL as rx'd 225#
HSPU w/ feet on 31" ledge

6:20(8:05 last with partial HSPU feet on the wall)

Wanted to get fuller ROM w/ HSPU b/c my shoulder press sucks. Need to work on getting feet up on something higher.

21-15-9 reps
-70 lbs dead lifts with dumbbells
-handstand push ups against wall... modified (bent @ waist)

10-12 mins ... forgot to time.

For some stupid reason i forgot to take my watch to the gym!

I assess my time to be between 5-6 mins judging by the song playing at the time.

m/21/157 lbs/ 5'9''

after a night of heavy drinking, this one sucked haha.

~14:00 min. as rx'd! Get some, awesome workout

Scaled down to achieve intensity!

Me:
185/Pike push-ups
5:19

Jackson:
135/155/175/Pike push-ups
3:38

8:13 as rx'd

Compare to:
080307 - 11:33 (DL 185lb)
080111 - 8:27 (DL 185lb/Pike Push-ups)

Pilates routine to warm up.

Diane - buttercup scaling - 3:04

15-12-9 of
Mr. Duffel deadlift
Bridged handstand pushup on knees

21-15-9
185# deadlift
110# shoulderpress - still cant do headstands correctly
15:34

135 lb deadlift 21-15-9
handstand pushups 8-7-6

as rx
7:40
6'2/225/m

To those who didn't appreciate my post:

I found the BRAND X quote to be informative and helpful, as I haven't yet had the pleasure your brilliance on what IS crossfit. I just thought that maybe others who don't check out the link that is on the crossfit main site (as an aid to beginners, i might add) might also find it helpful.

Thank you for you rudeness. It was NOT appreciated.

Gloria

14:13 as rx'd

FS 195x3, 11"box (back good), ovhd sqt 135x10, Diane 8.22, HSPU scaled to 2" pad. Great day to be a CFer. Must work HSPU

3:39 as rx'd - new pr (all dl's unbroken)
Good times...

Gloria - great post, wish I had read that years ago - but you gotta lose the thin skin!

FS 195x3, 11"box, back good, ovhd sqt 135x10

Diane 8.22. Great day to be a CFer, even if I'm weak like a little kitten. Must work HSPU.

Scott m/49/6'/207
205# DL , feet on washer for HSPU

5:54

(Modified)

42/30/18 - back extensions
21/15/9 - HSPU's

time - 5:05

M/23/163

As rx'd 24:35

DL's = 8,7,6 / 6,5,4 / 5,2,2
HSPU's = 5 rep max

18:15, PR.

Getting much better at handstand pushups.

m/28/155

11:50 Rx'd (11:37 PR)

last time:

bw 165

hspu assisted
subbed 250 for 225

4:07

+ 24 lb weight vest

wow this was my first wod and i can barely walk now, i got alot of respect for you guys, i can lift fairly good for my age, 16, but this was crazy, i only did 135 and normal pushups, also can anyone tell me if this would be good with football mon- friday and lifting twice a week, thanks

21, 15, 9
Deadlift 135# (could have gone a little heavier) all unbroken
HSPU in bridged position.

Regular HSPUs too hard, but bridged HSPU are too easy. Really need to work the handstand and get some parralets to save the wrists in the handstand position.

M/156#/28 yo/5'10"

3:51 was the time

24:24 with 205 DL and assisted HSPU.

deadlift 21x185
handstand pushup 21
deadlift 15x185
dip 15
deadlift 9x185
handstand pushup 9

13:46

My PR is 00:11:13.8 155 lb deadlift

My PR is 00:11:13.8 but with 155 DL

As rx'd

9:26

27m/220/6'4
shoulder press at 95# inplace of handstand pushups

12:57

AS RXD ~ at work, 7:11 ~ (PR by 4:38)

CFWU3

Diane,

After being thoroughly rebuked by Gloria in #39 and a "like she said" from bingo, I thought I'd scale Diane.

DL 205 lbs
HSPU leaning against wall forehead to floor (as usual).

12:15

DL's weren't the issue as I only cut 2 minutes off from unscaled.
Maybe I'll try scaling HSPU and do SP instead. But that wouldn't be as fun. I did notice the intensity drop off during the HSPU so Gloria is right if intensity is the name of the game.

I thought it had to be fun to be fun...?

scaled to extreme elevation pushups
7:08
next time make the pushups harder

m/40/5'4"/139

As Rx'd: 13:10

PR by 1:36, plus used 225 lbs this time instead of 205 like last time.

band assisted hspu's. 10:12, I think. Missed my PR by a long shot. It's hard on the ego when you've been off for a while...

28 femaie 74" 175#

My time with RX'D deadlifts and half HSPU half pike:

17:28

last time As RX'D: 25:09.89

I didn't care too much about RX'D. I wanted a metcon.

After that I spent 30 minutes working on facing a wall box squats and supermans. I really want to fix my air squat. No more relying on my lower back and having it round all the time...

28/m/78kg

9:13

With 2x50kg DB instead of barbell.

Includes c 0:30(?) of time fiddling around with DB and finding a place to do the HSPU. DB felt very different - more stabilisation with legs and harder to get into a rhythm. Felt worried about dropping DB on feet.

"Diane"

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

Post time to comments.

I did the scaled version Puppies:
I also subsistuted HSPU with Bridged ones.
Time was 8 Mins

M 32/72/205

16:00

M/34/6'/175

21-15-9 reps of:
185# Deadlift
Handstand push-ups (1/2 done to a raised height; 1/2 done feet abridged on 60" bar)

9:03

"BTY"

1 mile run 8.00
scaled
Deadlifts 70kg 155#
Push press 60kg 135#
10:45
1 mile run 10.00
Feel sick

14:53
I think I will do alot better next time, did this at station 1 on a sunday.
kirk rangel
aka tito

21-15-9
115 Cleans
Incline Push-ups
5:56
Last time
6:21
then
50 Sits

1mile run 8:00
Scaled Diane
Deadlifts 155#
Pushpress 145#
10:45
1mile run 10:00
Feel sick 45mins

M/28/5'6/145

21-15-9 of:
205 Deadlift
Handstand Push-Ups

3:34

First time with this WOD.

4 Rounds:
400m run
50 squats
First two rounds with my 6 year old :)
12:07

Way to go Jack"man"!!!

Going today (Monday) for Diane and Annie!

Scaled #165 DL and Push Ups from 30" platform
7:45 Not too bad but I'm sure my shoulders and back will be talking to me tomorrow.
Are you sure this stuff is good for you?
Fit at Fifty.

185# DL
HSPU

11:22

as rx'd
7:26

6:43

177 lbs deadlift

13:05

6:20 Rx

1st workout back in a month so I feel good about it!

Made this one up today with 4:14 Rx'd

9:25 rx...230lb HSPU SUCK

as rx'd

11:43

compared to: 17:43

HSPUs gettin better

m/43/65"/170
8:39 as rx'd

M/22/5'7"/150#

Time: 17 and change

Prescribed deads, and did HSPU's until I failed - totalled approximately 25 full down and up HSPU's, the rest were negatives.

scaled to 15-12-9 with 175lb deadlift and bridged HSPU

9:33

Tried to up the speed & intensity after reading the BrandX post.

as rx'd

12:50

as rx'd 7:58

As Rx's

10:00

Truble with the HSPU - Had to break then down to smaller sets.

m/26/5'7/155lbs

I only have 220lbs of weights, so had to go 5lbs lighter, otherwise as Rx'd.

13:03

as Rx'ed 13:23

135 DL
Assisted HSPU from box
6:30

I just re-read Jeff Martin's quote (in Gloria's post above @5:10 pm), and I hate to add any pointless rehash when I've already said too much with too little import.

But I want to retract my suggestion that I was fine-tuning what he said. I wasn't. I was arguing against a straw man, a position which he did NOT take. He wrote quite clearly, tucked in the middle of his post, "Now its fine to occasionally move through one of the named WODs slowly at the required weight."

Which was my only added point (emphasis: "occasionally"), and his quote had already covered it. My mistake, and apologies for my pontificating response to my own oversimplification / miscomprehension of his statement. Even without his "occasionally" caveat, there's no real difference between what he wrote and what I tried to argue for. He did NOT say 'you must always speed through the movements unbroken'. He said power output. Indeed, that's the essence.

185# DL
60 # behind-the-head shoulder press

~10:00 (couldn't find my stopwatch this morning)

Rx'd.
10:25

as rx'd 6:43 PR

500m Row
DL's 135x5, 155x3, 185x3

WOD
:07:07

I couldn't take it anymore, took my Boot off & did the WOD. Slower than I would like, but I'll take it. Will have to mix in some heavy DL work once I'm cleared by the Doc.

Get some, Go again!

7:35 - 185lbs. DL

As rx'd 8:51.

Last time was 10:30 or so. Like last time, had to walk to another room for HSPU which probably took about 30 seconds for each round. Awesome WOD.

Shed the time from last time in the HSPU's - more continuous reps, less time in between broken reps. Like last time the deads were unbroken, but this time I was able to string together a greater number of continuous HSPU before coming down (1st round had 12 HSPU unbroken).

As Rx'd - 10:01
PR by 4:29. Nice.

225# deadlift
HS pushups feet against wall

5:44

1RM on Deadlift is now 545 :) Second PR in DL this deployment!!!

m/39/196/5'10"

as rx'd=5:24

Much slower than last time and hurt way more too!

11.15 Rxd

Scaled to 205#. 12:09. PR for weight and time.

M/33/193/6'

CFWUx2 + jump rope

as rx'd=6:15

deadlifts unbroken on 21 and 9. 10-5 for the 15 and I'm not sure why I stopped though all were fast. HSPU is where I spend almost all my time. Those at 15-6,8-7,5-4. Easily 20-30 seconds could be shaved off.

WOD - 12:22 PR (1st WOD in new box)

As Rx'd

10:10 minutes

First time as rx'd. 9:39.

Happy with results. Deads felt great 15-6 / 12-3 / 9 , but I could have pushed through these faster looking back. Not sure if it would have made much of a difference - my HSPUs went pretty fast in the first round, but mini-sets and a lot of rest time on rounds 2 and 3.

Tried to warm the shoulder up really well (CFWUx2 + light db shoulder presses + rotator cuff exercises) and was careful on HSPUs. Felt pretty good during (a couple times felt like there was some impingement), and okay now afterwards.

im 17, i did diane today for the second time in 4.40 even.rxd. i did all hspu consecutive. deadlifts partly fregmented.

Diane:

9:10 PR
185# Deadlifts
HSPU to 2" Block

12:34
Deads unbroken
HSPU very broken (mainly 4s and 3s)

My first official WOD!

Scaled
15-12-9
135 lb DL
Bridged HSPU
7:30

As Rx'd 2:45...I'm smoked. I wanted to do the CFFB wod too but nope, not today my friend. I can't wait to get home and look up my first time for this wod. I'm pretty sure today was a PR for me. All sets were unbroken although my set of 15 gave me some trouble for some reason.

A day late

HSPU in pike on 4ft wall (21), in tuck on "inmotion" machine handle 3 ft (15), and ft hooked on top level of smith machine (9)

10:16

my girl did her version of this, her first time. subbing 115# DL and regular "guy pushups" chest to deck in 5:28. I was pretty impressed!

as rx'd
Deadlifts were unbroken and quick
HSPU were almost all singles and recovery time was awful. I came down on my head several times
18:09
more than twice my pr.

as rx'd with 260lb deadlifts
6:58

13:18

as rx'd 7:29

F/27/5"8"/130

Subbed 135 lb. dead lift
6:10

Scaled rds 1&2 DLs @ 185
Rd 3 as Rx'd
10:05
(post Fran)

M/38/70kg

5:09 as rx'd.

First time I did it as rx'd was two years ago, 16:59 then.

As rx'd

15:23

39m/6/187

5:35pr

First time doing Deadlifts...

Started with 95# first round then used 135 for the remainder. Need to work on form.

15:00

Performed this WOD on 9/14/09

11:01

m/25/145lbs/70"

Time: 31:35

Had to scale the deadlift to 185lbs. Struggled with the HSPU, pot deadlift, I could push out about 10 but after I struggled with sets of 4 or 5 to finish out with like 30 second breaks in between

7:02 as rxd

CFWUx3
12:52
Slower than last time, was tired.
All HSPU were either strict or kipping, not assisted.

Something like 25 minutes. Didn't really time, and I didn't race - I was a little worried about my back and took frequent breaks to check for strain and work on form. All fine though, and I finished!

225# deadlift
supported HSPU

21-15-9

Time: 6:45

m/178cm/89kg/33y
scaled 200 lbs (90kg)
last time something cracked in my spine so i was carefull

10:15

M/34/6'/220
225# deadlift with 50# vest
subbed inverted pu with 50# vest
21-15-9
8:12

8:51
225# deadlift
100# push press
Practiced hspu, need more prac.

as rx'd

8:00

11:39 as rx'd

95# deadlift, modified HSPU, should have gone heavier on the deads, didn't have any broken sets and I really need to work on them in general.
5:14
f/26/5'5"/175

"Diane" scaled
DL: 145lb
HSPU: head to deck
21-15-9
21:28

0:57 slower, but 10lb heavier and much deeper HSPU.

F-33-120-5'4
As RX'd
22m09
DL:155lbs

21,15,9:

225lb deadlift (2nd round broken once)
handstand pushups (htf)

14:37 09/14/2009
09:48 05/16/2009

21 DL
13,6,2 SDBP (seated DB press) 50#
15 DL
9,3,3 SDBP
12 DL
5,4 SDBP
14:39
use 235 lbs next time
use 45# SDBP OR 40# standing DBP next time

m/37/190

15:11

225lbs deads and handstand pushups (head touch on plates) on two 25lb plates. The pushups are new to me so I decided to scale this time.

m/41/158

Diane as rx'd

11:15

16:48

M/25/154#/5'7"

As Rx'd

Broken Sets

7:19 (PR by 2:25)

M/25/5'9"/185

CFWU x 3

"DIANE"

As Rx'd Time: 14:30

HSPU killed my time, Iam just not strong enuf to do more than a few in a row. I will get better at em tho.

DO WORK!!!

as rx'd with 90% incline push ups

5.10

M/41/185

Subbed 115lb shoulder press as I rehab a sore neck that seems to be exacerbated every time I do HSPUs. This was a much slower workout as a result but felt good. PR as rx'd is 8:45.

17:06

Finished with Annie.

More better faster

Did Diane with 225# DLs and green + yellow bands for HSPUs.

7:58

M/20/140/5'8"

Diane as rx'd after a 3 month break from CF: 13:56

8:55 feet hooked on smith machine.

wod as rx'd

6:45

m/23/5'9"/160

as Rx'd 8:43

Slayed Deadlifts but died on second set of hspu's.

BrandX Pack scaled Diane

CFWUx3
185lb DLs
Barrier HSPUs

9:02

For the HSPU I stuck a 2 foot boxjump box on top of a 3 foot one. So I was about 5 feet up, I think I will go for unassisted HSPU next time. I also used pushup grips so I could get a deeper HSPU.

rxed 11:50 pr by 5 min deadlifts were way better. 14 and 7 for first set. HSPU were still sucky really broken

213 lbs 6'1"

As Rx'd 13:00

First WOD after changing to AM routine. Switching from after supper workouts to pre-breakfast schedule always hits me... for the better.

Fought off Pukie for about 4:00 half way into the 15 HSPU. Shook it off and came back strong.

First time as Rx'd, led me to realize that event heavy presses were no comparison to going upside-down and doing the HSPU after a bunch of deadlifts. Major Pukie fight.

Beast mode OFF [ON]

Go Navy!

155# deadlift
assisted HSPU on bar w band

9:53

135lbs/hspu on squat bar moved hands back some from last time.
9:01

CFWU X 3
as rx'd: 10:10

225# deadlift
HSPU (more like pike pushups)
21-15-9

9:03

Josiah: 13:45 with Pike HSPU.
Peter: 15:35 with 115 lb deadlift and incline pushups.

M/32/5'4"/142lbs
As rx'd
4:35 PR
Felt great today

M/32/143lbs/5'5"

As rx'd
5:21 (pr)
grip was giving out today, definitely limiting factor.

as rx'd

16:30

As rx'd
11:40

Did Pack weight

180 DL
HSPU with feet on back of squat rack (felt too easy though, needed to have hands back more I think)

7:50

Grip was giving out on DL so I had to put the bar down and re-grip a few times.

This was my first time trying HSPU. I couldnt even get up on my hands with arms extended and feet on the wall. Crossfit yet again showing me how strong I am NOT!

No HSPU's yet but subbed 105lb strict military press, so workout was:

21-15-9
225 lb deadlift
105 lb military press

17:00

serge 21m/5'10"/200

2:18 as rx'd

105# deadlift
HSPUs assisted w/feet on Smith Machine)

8:32

m/38/185

4:11 rxd

I can't do HSPU yet and don't have the bands so I sub'd 40kg strict shoulder press

21-15-9

40kg Shoulder Press
100kg Deadlift

8.56

I'm in awe of people who legitimately do this as r/x sub 4 mins. It's a lot of weight to DL 45 times, let alone the HSPU.

Not sure I can quite believe people claiming two minutes - just can't see how 90 movements plus moving in between is possible for these two

5:44 as Rx'd

as rxd

21-15-9 reps 225 deadlifts and handstand pushups

4.55 Yee Haa!

Last PR was 8.30 in January of 08 (I think)

14:53
this was a fun wod to do. Its been a while since I have done this kind of wod because of my wrist.
I felt good, however, next time ill do much better
Tito
kirk rangel 188 29yr 5'8"

m34/5'8'/185
Dead lift 225
Slightly assisted handstand pushups (75% BW?)

12:12

#421 Nick

Serge is a beast. He blows every wod away. He did Diane unbroken, full range of motion and his last HSPU was as strong as his first. His first Diane was 3:55.

We'll have a sub 2:00 Diane on video next time.

If we could just get him to stop partying, he would be at The Games.

155# DL / range of motion on HSPU needs a lot of improvement.
9:03

225# deadlift
21 hspu first set, last two i started hspu, when i could not do anymore i did progression with my legs over a bar on squat rack

10:28

24/150
WOD as Rx'd
6.20

as rx'd

12:40

HSPU 10-15 and 5-9 took forever

m/40/6'0"/192

12:14

pretty far off of my last time of 11:06

Wow smoked it compared to my last besting it by over 7 minutes

9:28 as RX'd

8:49

1st time doing this workout
as rx'd 8:47

7:20

Deadlift 185 lbs
Pushup with feet on three foot block
Deadlifts were limiting factor - 1 & 2 at end
14:42
HP sub too easy

Rx'd

5:46 pr

Split up the 1st set of HS

anyway, posted too quickly,

Split 1st set HSPU's, worked better, was able to get sets of 15 and 9 without resting.

Rx'd

6:10

Performed after Annie since we did a double-wod to make up for not doing it yesterday. All in all, not too bad of a WOD to pair together with Annie.

30/m/72"/184#/Taji, Iraq

CFWUx3
As Rx'd : 8:46

Need work on HSPUs. First set was 16 uninterrupted. After that, I had quite a few broken sets. DL's no problem.

31/m/5'10"/210

DL as rx'd
HSPU: head to a stack of bumpers (2 10's and 1 35)

13:09

Back after 1 month off.
1st time as Rxd (usually get a spot for HSPU). PR. 20:00 flat.

4:34
Had to scale--no bar/weights

two 50 lb buckets of tile grout and another 40 lb bag in my knapsack
assisted HSPU's after first 3 approx 70% body weight 60% depth

(done 9/14 after 2 rest days)
14:21...151/174
Sub 185# DL's. HSPU's self-assisted w/ feet on rack. Felt very good though shy of PR by about 3 mins.

M/26/5'7"/180

As Rx'd
6:16

PR by 1 minute. Deadlifts are much better, did the first set of 21 HSPU almost unbroken. However I completely hit the wall on the HSPU midway through 15 and 9.

as rx'd

8:09 (PR)

CFWUx3

10:33

As rx'd

25/m/6'1"/170

21-15-9
DL scaled to bodyweight (170)
Piked pushups

6:05

M/25/5'10"/185

9'10"

w/ 5 unassisted handstands in each iteration

dips instead of HS push-ups

8:34

M/195/32

6.45

kip push-ups from bench

not as recommmended

2:02 pr

hspu with feet on bar on power rack limited rom.
Deads felt light.

subbed 135# for DLs.

20:10. blah. so outta shape.

9:22

m/45/165

23:00

can only do 3-4 hspu at a time unfortunately

As rxed

9:54

25/m/165/5'7

36M191

pushups to pad + plate. Sets of 7 or 8.
14.5 mins

36F128
knees on short box, 95#
10 mins

m/32/5'9"/170

Used 35lb bumper plate and my head touch it on ever rep.

19:38.

This is my new starting point, all my other times don't count.

31/M/190

not as rx'd - not a chance in hello I was going to get 225 and I can't do a handstand pushup so I used 155 (embarrassing I know) and Dumbbell shoulder press wth 45's

9:16

as rx'd:

10:48

as rx'd
25:00

As rx'd
10:27 - Deads unbroken, hspu broken at 13,7,5
At the office, mat for hspu, maybe not as deep, felt good

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

"Diane"

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

8:16
--------------------------------------------------------------------------------------
Compare to 090516

5:41

10:54

HSPU broken and against wall (not fully upright)
Only 145 on DL, definitely do more next time

21-15-9 --
225 lb DL
Modified H/S push-ups

6:54

Back to WODs and posting after a few months of shoulder recovery - DLs pretty broken

Cannot do hand stand pushups. subbed 95 push press.

Did 185lbs deadlift vice 225.

20 min overall, great workout.

5:38 SP Width HSPUs

HSPU's assisted
deadlift as rx'd

set 1 (11,10)

set 2 (10,5)

set 3 (5,4)

11:30

16:52 as rx'd,

did as rx'd
14 min.
did handstand pu's on wall

C-
4:10

9:46

subbed 50lb alternating db presses

did something a little different.
ran 800 m
pullups 21 reps (20 deadhang 1 kip)
dl 225 x 21
run 800
15 pullups
15 dl x 225
run 800
9 pullups
9x225 dl

31 yom
126lbs
155lbs DL
10:10

Finished scaled to B-X puppy - 21-15-12. DL's were with a total of 80#'s of KB's, and HSPU's were from 2nd stair step.

DL as Rx'd
HSPU un- assisted for the first 7 reps, then used bar on the Smith machine to hook foot on for the rest. 15 minutes flat.

21-15-9

-9 reps of 225# DL then had to scale down to 185# for rest of reps/sets
-35# dumbbell military press

13:37

m/36/155

as rx'd
5:47

m/40/200

As R'xd - 13:08

First round as rx, 2nd/3rd rounds with supported HSPUs

Time: 11:03

didn't go for time, had to make up 3 days of workouts which was enough! mod HSPU, half of first round on rack then feet on bench > knees on bench
16 lb for deadlift

M/28/155/5'9"

As R'xd 4:37

M/31/209/5'10"
hspu rubberband assisted gry&grn band
deadlift rx'd
time 16:22

F/26/183/5'6
incline pike push-up rubber band assisted
deadlift 140
time 23:27

14:00

scaled to 115# dl and hspu with feet on top of smith machine. 5:34

Subbed 99lb push press for HSPUs.

11:19

[11:19]

Easy jog/walk to NAB gym (about 2/3 mile)
1xCFWU 5/5/10 extensions

Annie scaled to 135# and bench push-ups
:04::39

Using BrandX standards, need to up poundage and raise feet next time.
buy-out-same easy jog/walk back to work.

49/m/190

7/8" bands assist on HSPU
Deads as Rx'd. 6:05

Matt:
21-15-9
165# deadlift
40# strict dumbbell press
1/2 mile treadmill run 1% incline

Karen:
21-15-9
95# deadlift
15# (rounds 1, 2), 22.5# (round 3) strict dumbbell press
1/2 mile treadmill run

26:43

m/30/5'10/205

As rx'd
7:35

185 lb deadlifts
HSPU off smith bar at chest height
12:26

4:05 Diane as rx'd,
HSPU on Parallettes (6:42 last time)

I wish I pushed sub 4min! next time 3:30 or less ; )

tried 1-arm dl's: 3x3 at 135 each side
practiced some handstands and HSPU's

attempted low effort Max Fit USA total:
SP-185
Snatch-165
C&J-185
total=535

DB curls 3x8: 50's
OH DB Tri-ex 2x12: 70,75
Preacher curl 3x10: 60,70,80
p-bar pushups 3x15

whew!

later,
b
m/32/5'8-1/2"/165

Having never been at a point where I could hanle the T
RXd weight on a workout, I was excited to see this one. Ifelt like I could get all reps at 225. HSPUs were modified with my feet up on the handle bars of a spin bike (I knew there was a use for those things).

I did get every rep at 225 and made it through the pushups.

It took me 37:36 and it was a grind. But now I'm looking through these comments and seeing 5:19, 8:39 all scaled down for intensity and wonder if I approached this all wrong to try and complete the workout at RXd weight.

Anyone have thoughts on that? I know it wa a timed workout, but at what point do I sacrifice strength building for increasing my work capacity?

185# Deadlifts
Pike pushups

10:50

3k row warmup 13:13
Sub 185# DL 12:40

Dave - It's your call, based on what you think your weaknesses are, but generally I think its a good idea to scale to where you get a reasonable time. Keep it moving, get in all the reps. The strength and capacity will come over time.

I scaled mine down to 185 to get to a 12ish minute time. I've been slacking for a year and am having to work it back up. Before I stopped training knocking the RXd weight out at around 9 minutes. Give it time; you'll get there.

49/M/175

21-15-9

225 DL
hspu-head to abmat

4:27

WOD Diane
d/l @ 102.5kg
hspu to 3.5"
9.31
hspu, rom gettin better every time,but degrading further intae the wod,gettin intae trouble again in the gym for moving a bench so i could do the hspu's! after f/s 5-5-5-5-5,concentrating on form.

15:45 @ 185 lb

chinchen - m/30/180/75"
sub'd 185#dl & assited hspu's - 10:04

gunnar - m/37/190/73"
8:30

34yom / 205lbs

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

5:38

I tried full-on handstand push-ups before I did the actual WOD, and still couldn't seem to get one. Not sure if it's a strength issue or a balance issue. Hopefully, I'll be able to do them next time this workout comes around.

Also, I moved up from puppy to pack from last time, and also improved my time. VERY happy!

9:52 Rx

M/ 35/ 131 lbs/ 5'-6"
As Rx: 7:55
I have had horrible sleep for the 2 nights leading up to this WOD and I was pretty sore from the last WOD, but I broke up each round into 3 mini sets with a few seconds break and just kept on going... I never went to failure until the last set and that let me rest for only a few seconds and keep on going. I wasn't super tired after about 1 minute after the WOD, and really it was my grip that was the limiting factor on my DLs much more than my muscles (back and legs)
I have been a bit more diligent about my diet and that may be what's been helping out.

I was a little late getting this one done, but...

as rx'd

6:05

as rx'd

TIME - 14:25 (PR is 13:30)

12:36

65# deadlifts (bad back)
handstand push-ups as rx'd

21:25

~30 min.

Deadlifts as rx'ed, HSPU half range of motion. I put four plates on the ground and touched my head to the plates each time. I still can't do a single full-ROM HSPU.

HSPU done against wall, close to vertical
DL as rx'd
10:41

DL 135
L pushups
Reps 21,15,9
17:08

21-15-9
HSPU @60 angle or so (about 2ft from wall)
Deadlift @225

12:15

5:40 feet on smith machine bar

as rx'd: 7:00, PR by :02

48 - 6' - 210#

As RX'd:

7:55

Birthday today!

As Rx'd 9:56.

Did his on the 15th after front squats.
Did 150 lb dead lifts
haven't mastered the handstand so I hooked my toes on the bar of a smith and was probably 70-80 degrees elevated.

Between 8 and 9 minutes. Forgot to stop the timer.

7:35 with hspu against wall

m/29/5'9"/155

as rx'd

18:10

19:54 as prescribed. I'm still struggling with the hspus. Did them all but to one weight plate, about 1.5 inches thick.

25/m/5'8"/148

as Rx'd: 11:17

Did it in 11:01 in May. Felt like I had much better form this time around.

8:30 (7:47 last time)
HSPU's head to focus pad

15:20

1st time as rx'd. HSPU's were triples and doubles...

As Rx'ed and first time with this WOD.

15:32

Horrible with HSPU!!!

m/30/6'/167

14:37 220lb dl, hspu rx'd

220lb is very heavy for me and slowed me down. hspu's are getting better.

@thesweatbox

4:16 (newPR)

Julie- 9ish minutes with 115 lb dead and regular pushups

Heavy Diane

15-10-5

315 DL + Paralletes HSPU

8:08

Heavy Diane

15-10-5

315 DL + Paralletes HSPU

8:08

Assist on HSPU's (Foot against walls giving assistance - Yet I still suck at these!)

13:23

16:39

185 lb deadlift only

as rxd. Nose to floor on HSPU's
10:38

Linker that is one fast time with a heavy Diane. My Deadlifts were almost unbroken. The HSPU's that is another story.

135 lbs, 13-9-5 hspu
7:00

Puppies:
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet

1:47

Puppies:
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet

3:59

Diane as Rx'd

5:09

all HSPU were unbroken, deadlift could have been better.

M/40/197/6

As rx'ed
9:06(PR)

m/40/67"185#

21-15-9 DL's @ 185 and HSPU -4¾ ROM

6:43

Yesterday as Rx'd: 9:21.

Did the HSPUs on the TRX.

5.42

M/39/196

As Rx'd: 5:45

7

CFWU x3
Burgener warm-up
WOD: 05:10
*No spotter and did not feel comfortable, so HSPU done with ankles over bar of Smith machine.
Extra: 2x12 "light" db curls, tri's, flys and lat raises

CFWU

Subbed 170# DB deadlifts.

HSPU against wall (and not as much ROM as I'd like).

14:40

Brand X Puppy Version
4.26.04

M/46/160

Followed BrandX "Pack" = 185 lb DLs:

But this proved too heavy for me, and I stopped in 2nd round after straining lower back. BE CAREFUL DOING DEAD LIFTS -- next time I will scale WAY back.

as rx'd

time = 7:12(PR)

8:58

9:58 as Rx'd

21-15-9 reps of:
225 pound Deadlift (subbed 185#)
Handstand push-ups (subbed 45# DB presses)

15:07 Still too slow; scale more?

I got into a handstand. Now working on the push-up

9:47 PR

Done on 9/17/09

Subbed reps 12/9/6
HSPU facing wall to 1 abmat

8:53

damn it. forgot the time. did the 225 DL with HSPU, using a smith (10th rack level) with a stepbox per hand to go to depth.

13/09/09
M/34/79
10:37

7 43 PR

m/31/6/200

11:15 with feet under bar for hspu. Early hspu were mostly unassisted, late were with quite a bit.

41m, 72/218
HSPU from wall, only 1/4-1/8 depth
DL as RX'd
8:28

135 lbs. and 95 lbs overhead press
22:48

8.22

as rx'd

4:58 too many breaks!!!

M/58/6-2/212
Deadlift 195
Shoulder Press 85
14:09

as rx'd

4:52

8:58

12-15-9
185 lb. DL
80 lb. Shoulder Press

23.m.137.65"

as rx'd
6:35(PR)

Last Time/PR:
9:55

20090919 0430hrs
WOD090913: "Diane": 21-15-9 reps of DL (100kg) and HSPU
HSPU with knees on 4ft wall, otherwise as rx'd
6:18

sub 190 should press

rx'd dead lifts

12:45

rxd 5:31

EJ
M/36/167
7:58 PR
EJ

EJ
M/36/167
7:58 PR
EJ

13:17
HSPU's were negatives (and about 10 minutes of the time)

10 min 21-15-9 reps of:
225 lb Deadlift
95lb Mil Press

145 x 21
185 x 15
215 x 9

Sub'd seated 50lb Dbs:

11:48

RX'd : 6m25s

M/19/5'10/~140

scaled to;

21-15-9

#144 deadlift (used dumbbells)
piked (knees bent most of time for comfort) pushups with feet on a 14'' box

7:02

As Rx'd

9:25

PR by almost 4 minutes.

14:55 as rx'd

as rx'd:

3:58

(8:18 prev)

25 Burpees
WU
Diane
20:00 even - Did better w/HSPU this time. ROM improved but still needs more improvement.
090523 - 20:40
M/48/193#/72"

m/37/185/5-10

Diane"

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

DL were 21-12,3-9
weakness in HSPU.
Used 2" hard pad under head.
sets were 6-5-4-3-2-1, 4-3-3-2-2-1, 3-2-1-1-1
Time of 9:30.
So not bad but HSPU weakness clearlyexposed.

M/31/5'9"/152

16:53

First 4 HSPUs were the finest I've ever done! Head plonked solidly onto my folded T-shirt. After that they degraded :(

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

7:22
(haven't eaten properly today)

CFWU followed by WOD as rx'd

5:45

60 kg
dips

10 min

21,15,9
185 ddlft
95 M Press

8:52

21,15,9
185 ddlft
95 M Press

8:52

Did this one last week. As rx'ed 13:47.

as rx'd
5:00 flat
Just coming back from a lay off (I've been pretty sick this whole week.) Pretty stoked about my time though. I hope I don' regret this tomorrow.

8 mins

as rx'd:

11.43 (PR)

225 deadlift: hspu - not quite there all the way. put feet on bar. 14.31

last 115 7.43
today 135lb
HSPU on jump area mansfield downtown legs 90 degrees; 11.27

CFWUx3

subbed HSPU for dips
100kg d/l's

17:27.29

subbed 185lb DL's and decline pushups - 12:28

9:15

As RX D
:2::57

m/39/157
6:12

Sub'd 55# db's pushpress for HSPU

14:14

43 yom 204 lbs.

1 1/4 mile run warmup

205 lbs. deadlift
pike pushups

10:28

M/35/6'/208#

Scaled to 190# DL (5 #'s more than I did last time and twice the amount of standard push ups.

9:47

Slower by 2 minutes but did a lot more push ups. Also was still pretty sore from Tuesdays workout (lung, box jump, pull ups).

34 yom 205 lbs

As rx'd 12:52 (PR). Last time 13:56.

Ripped through the deadlifts- 15 in a row on the first round. Last few rounds of HSPU's really slowed me down. Need to work on them. Got 11 in a row on the first round.

not sure why I am soooo slow with this one. Have to split up both into sets: 18:40

m/23/6'/165lbs

21-15-9

200lbs. Deadlift
HSPUs

9:25 (PR)

Last time i did it in 11:35 and only used 185 lbs. for the deadlift.

Ok so this time i did puppies instead of pack scaling, but i upped my weight and intensity and shortened my time, so I guess i'll have to one day actually determine the P=FD/T difference in power. Someday.

Anyway 15-12-9 of 135 lb DL and inclined pushups with my feet a bit higher on the squat-rack (5th ledge i think). WOOO!

Also, i tried my calculations remembering back to physics, and assuming i didnt mess anything up too bad:

this wod had about 3X the power as last time. WOOOO physics!

First time I haven't subbed HSPU's w/ Push Press! WOD not as Rx'd though...Had feet on smith machine bar at about chest level. These seemed kind of easy, but i don't think I can do a real HSPU yet.

21-15-9
225# Deadlifts
modified HSPU's

9:30

Halfsies on the HSPU
15:42

Flipped up with feet on a smith bar for HSPU. 5.38

Kicked feet up onto a smith bar. 5.36

m/35/5'9/171

CFWU-2. Reg. Shortcut. Bunch to do at home. Only little bit of time. Superman. Burgener. 24 Burpees.
10:48
Very disapp. Esp HSPU. DL not bad. Broke 15 at 10 & 5. Otherwise unbroken. Hope performance due to extra work at Triangle.
5/16: 9:35 as Rx'd
5/8/08: 6:25 with only 4 rx'd HSPU.

Meyer PR 3:38 feet on smith
stocker 12:00 165 lb

80kg DL
Piked HSPU's
LS 9:34
PL 7:06
JM 4:53

41m/207/75.5"

Diane scaled to pack

21-15-9 of

185# DL
HSPU w/ feet on side of squat rack on #10 setting (about chest high)

6:47

HSPU were a little too easy; I think I may have been too slanted; someone else mentioned keeping hips over head as much as possible and that seems like good advice

As rx'd:

Time: 11:03

8:35
21-15-9 of:
DL (275 lbs)
HSPU's

F/25/5'7/135

9:40
155lb deadlift
Assisted blue band HSPUs

29/m/185

as rx'd: 13:13

31/m/160/65"
8:01 PR

alejandro
133lb deadlift
elevated pushups
6:21

Cfwu x 1
hspus to abmat
225 lb dl
form broke to negatives
11:08

scaled to porch
15-12-9
225lb dead hspu

7:36

As Rx'd 7.21

Scaled to porch

15-12-9 reps
225lb deads
hspu

7:36

45/m/164

As Rx

11:04

No WU, tired and sluggish tonight

As Rx'd 9.26

4:53

as rx'd

3:07.
fell off wall a few times on HSPU's.
DL's were all unbroken.
Potential to get sub 3 min is def there, haha

42/6'2/185

11.40 as rx'd

CFWUx3

14:02 as Rx'd

Previously:
9:31 10-16-2007
10:58 10-26-2006
13:50 10-16-2006

7:36 RX'd

9:59

Compare to:
090913 - 8:13 as rx'd
080307 - 11:33 (DL 185lb)
080111 - 8:27 (DL 185lb/Pike Push-ups)

I did the DL easy
sub hspu for 35lb dumbell shoulder press in each hand, even that kicked but.

5:40

M/39/180/5'10"

M/27/6"/165

lost track of time unfortunately, HSPU's were severely broken by 2nd set.