Yeah! been lookin foward to this one...

m/34/160/5'10
My GOD!!! 21 225-lb. Christmas must've come early this year!!

Anyone have any good suggestions to increase grip strength? I know I can pull more weight when doing deadlifts, but don't really have the grip strength to hold on as long as I'd like. It's aggravating.

I knew that is was coming...can't wait:D

@schro rope work helps alot with grip strength

Had a great time at the cert this weekend. the crossfit crew was awesome and crossfit FX had a great setup. Can't wait to put everything that was taught into action

#3 pullups, rope climbing, farmer's walks (a very humbling exercise), and just more and more deadlift.

can I replace this with Elizabeth

nice work Pat!

YYEEEEAAAAHHHHH BUDDY!!!!
Light weight baby!!!!
love those handstand pushups!!!

Finally, a break! Looking forward to this WOD.

To Coach and the CrossFit HQ staff,
From all of us at Centurion CrossFit at Fort Hood,

We can’t thank you enough for your generosity and commitment to helping us improve Army combat fitness. We sincerely thank you for the Level 1 Cert this week and all you have done for us, including the Operation Phoenix donation, visits, and support.

To Chuck, Lisa, Lance, Mike G, Russell, and Bobbi, thank you guys for the awesome instruction you provided our Soldiers and spouses. You are true professionals (and a lot of fun to be around).

Chuck, this was my third cert with you – you are a top-notch trainer/instructor. You set a great example of who we should try to emulate as trainers.

Merry Christmas and Happy New Year!

God Bless.

"Diane" 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
did this one on Friday 12:35

This is gonna RULE!!! 225 is a walk in the park. HSPU though? Damn. Here I go again, trying to increase that good ole' work capacity!

Pat and the rest of the Level 1 Cert crew,
Thanks for a great weekend. Not only was it a ton of great info but you all made it a blast, even including Fran. Even in blizzard condition I was looking forward to coming in on Sunday. It was also a blast watching you guys battle during your own WOD's at during our lunch. You are all legit. Pat congrats on your Power clean PR. Once again thanks guys and girls. Great seminar for sure. I learned a ton from you all. Dennis make sure bring a non-slip bath mat from now on.

Mad props to Gloria from the compare link for 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.

Yay, more Pay-To-Play Trainers! (I'm one of them!)

I had a guess deadlifts would be in the mix... but more push, oh my!

Props to Gloria, but please be aware that Gloria is in turn quoting Jeff Martin, master trainer, co-owner of Brand X and co-head of CF Kids. Let's not have another Gloria bashing a la last time, or heaven forbid Eric bashing for his excellent use of the "compare to".

Love me some benchmark girls. Thanks to Jeff for his coaching and thoughts.

How should I scale this, that's too much weight but I don't want to go to light, how do I know when it's good

Schro,
Deadlift with a pronated and not alternated grip through your warm-up sets until you get to a weight you can't hang onto. Then alternate the grip (most supinate the non-dominant hand) for the heavier stuff. NO STRAPS.

Bingo- you beat me to it! I remember the gloria bashing. Thanks for reminder 'bout newbs.

Elaine- c'mon, let's see you have good fun again :)

Front Squats 3 x 3 then Diane tomorrow

Happy Birthday J9 @ RedShed CrossFit, you lil whippersnapper

Crossfit L1 Cert hosted by Team Crossfit Academy in Monrovia, CA was friggin AWESOME! I learned so much more than I'd planned, if that was possible and I had fun at the same time! As they said, it really was like taking a drink from a fire hydrant (I know, I've really done that). I can't wait to attend another one just to try to gather the information that flowed by me as I was absorbing all that I could.

The trainers were phenomenal; down to earth, friendly, and definitely expert - entertaining too! I can't rave enough about how great they were - motivating, supportive, knowledgeable, and bad ass!

The hosting facility was great! Awesome, friendly, approachable & professional staff. Cool place, great equipment - just fantastic.

Many thanks to all involved. Thanks again, Rob in Memphis.

Enjoyed the one-armed snatch vid...nice.

21 Buretto, 3 Schro

I have no idea about the masses but I supinate my dominant hand. It just feels right.

there seem to be plenty of exercises out there for increasing grip strength. Farmer's walks with DBs (or just hold the DBs for max time...and don't walk), pullup bar holds, holding the deadlift in the hang position, or 1 armed deadlifts. I'm sure there are plenty more (search the forums or google) but my favourite, not sure if it's more or less effective, it's just 'fun' is to pinch two plates together. Harder with metal plates than rubber (less friction); harder to have the flat sides facing out; and harder to add a third plate. Start off by pinching two 10kg plates together.

YESSSSS

hey #3

when working on grip stength i will hold 3 10 pound plates in each hand for as long as possible. I will also do single arm hangs from a pull up bar til failure. this is usually done at the end of a hard pull up day as i know my forearms will have some time to recover.

im scaling to 275 tomorrow....woohoo..

noah

Grip strength- I'm sure there may be better ways now but when I was younger we would do heavy rack pulls for increased dead lift grip strength. Put maybe 120-130% of your max dead lift weight on the safety bars in a squat rack set up high where you only have to pull it a few inches to reach your finishing point. Pull it then hold for 10 seconds. Lower the weight, rest a few seconds on repeat 6-10 times or until you can't hold it for 10 seconds.

Question to HQ or those in the know . On the handstand push-ups and this might be a stupid question but I know very little about them. I see people doing these back to the wall and stomach to the wall. I know they have to be done on the bars to be legit and you cannot kip but is stomach or back ok as long as you are straight up or does it have to be one or the other?

40/M/180

7:13 as rx'd

A buddy is getting in to cf and came up with this after a wod he'd just finished:

The Cross-fit Workout... tough as nails,
From the bowels of hell doth it hails

On the way to the gym, you tell yourself lies,
Your won't speed up, no matter how time flies

But when that stop-watch starts tickin,
Those past records, you go to kickin

Till all in a heap, on the floor you fall,
And pray for someone, the medics to call

But when it's all over and the last round you've done,
Your breathing subsides and you feel you've had fun

And the very best benefit of all......
You've earned another beer, cold and tall.

It took 5 years, but I finally made it to a certification. Excellence is worth the wait. For all you people thinking about it, do it. Thank you Mr. Sherwood and all the trainers for your expertise and a well run operation, North Shore CrossFit for your hospitality, and all the good people in the chairs for your encouragement and great company. Awesome weekend!

Level 1 Cert in Park City was AWESOME!!!! Big props to Chris and Eric for hosting the cert at their gym...go check it out if you get the chance it is a phenomenal place to train. Thanks to Todd, Miranda and Tyson for the great coaching. This was my second L1 cert, and I can say that the L1 cert has gotten better over the last year. I felt that there was more of an emphasis on teaching participants how to teach, which will create even better trainers, coaches, and athletes across the globe. I highly recommend anyone considering the L1 cert to DO IT. We are lucky to be a part of an organization that cares so much about taking care of the people involved and making sure that quality information is available to everyone. Truly an awesome community!

25/m/183

6.56 as RX

Comment #26. It is good to see people are scaling up. I am tired of people posting these fast WODS with their weights scaled down. It seems to me that this is not a valid piece of data with respect to those who do the WODS as rx'd. I do not scale down my 10k WODS just so I can post a 30 min time, I fumble my way through almost an hour of running. Then I continue with my WODS sore knees and all and spend the next couple of days trying to figure out why I run like a retard. I understand that scaling is necessary for obvious reasons, but it is also just as obvious when a m/35/175/6'1" posting a 9:52 time for "Diane" is garbage if the weight is scaled to 135lbs.

I don't have enough weight (or strength) to do 225#, but I did it with 106.7# (48.5kg) in 8:31

Been doing Crossfit about 9 months now, but I only just got a set of weights today - great timing!! I'll be adding another 50kg when I've got more money to spare, probably not til later next year though.

My handstand push-ups are weak. Can maybe do ten before complete muscle failure. Whats a good sub for handstands?

The cert at Crossfit FX TX this weekend was everything I expected to be and more.

Not sure if you can get any better than Chuck, Big Mike, Spencer, Russell, Lance, Mike G, Bobbie, and Lisa.

Thanks guys.

#36 I am subbing ring pushups with feet elvated.
or you can just do normal pushups with feet elevated on a bench or walked part way up the wall. The more elevated your feet the harder it is. I am still working my way up.

5:30 with 95 KG and partial ROM for HSPU, These are part of my warm up until I can get full range back!

m/44/185

8:05

9:10 KAF

CrossfitFX TX. Cert

Thanks to all the coaches who delivered excellent information and at the same time taught the class as teachers and lovers of CF.
Thanks o CrossfitFX you have a heck of a box there.

Thanks Coach Chuck and Mike G. for listening.

At North Shore CrossFit

I believe the level one certification needs more of a standard to receive it. Lots of good information and techniques taught but some individuals quite possibly myself included may not have had as good as technique as they should have upon the end of the seminar. also more time should be spent on pointing out faults and advice to correct them other than examples a couple times within the time of working the specific movement. So some sort of testing would be something to possibly implement.

As for the instructors. I felt the instructors were extremely knowledgeable, informative, and helpful. No questions were left unanswered. Ample time was given for questions that would arise.

After completion of the seminar I thought it was great that all the instructors stuck around to answer even more questions in case any more had risen.

Also they mentioned shadowing other CrossFit trainers. I thought that was a superb idea as my CrossFit instructor had already discussed doing that with me at some point in the future. With the lack of a standard of testing the idea of going out shadowing other CrossFit instructors was a very good idea.

All in all I felt it was great and extremely informative albeit to me it felt as though there should have been a standard of testing involved. The instructors were all fantastic I cannot say that enough. I learned a lot and hope to continue learning more.
-Kristofer

Didnt count time,
Do full HSPU
don't care how long it takes

re #10 mic...

nuthin but a peanut!

10:27 as RX'd
A new PR by about 3 minutes!!!! Wooh!!!

For real-one of the best weekends of my life! Pat Sherwood and his team gave one amazing cert in Beverly, MA this past weekend. Every instructor displayed passion, discipline, knowledge, and could easily articulate the information, allowing for an incredible learning environment and making it an inspiring weekend. I was wishing it lasted a week except I'm having a bit of trouble walking today. Really though, thanks for a great weekend.

Level 1 cert @ CrossFit North Shore was fantastic. The coaches were both knowledgeable and very approachable. Lots of good cues and techniques to take back home.
Thanks everyone for such a great time. I'm heading out on my 11 hour driving adventure back to Nova Scotia. Wish me luck.

7:12 Used a 45# bumber plate to limit the ROM on the HSPUs.

I have been doing crossfit and crossfit-football for almost a week now and I am LOVING it. I have pretty much been at a full body soreness the whole time. Went and did HEAVY BENCH and HEAVY BENT ROWS before the WOD. Feeling sore all over from the last 2-3 WOD's, OWNED todays WOD as rx'ed in 2:54. LOVE IT!!!!!!!!

STAY BIG!

toes hanging from squat rack for hspu's (second to highest rung, body vertical), otherwise as rx'd

11:23 (pr)

m/30/179
105kg deadlift/ kipping handstands 4:55

the guy i was competing against
m/25/147
80kg deadlift kipping handstands 4:51

subbed pull ups for hspu's.

time 6:42

Thanks to everyone for your comments on increasing grip strength. I will certainly try some of these suggestsions. Happy Holidays!!

Schro

M/44/6'2"/219

21/15/9
225# Deadlift
50x3 Speed ropes for HSPU (nursing a bad shoulder!)

10:15
whew!

Saturday, “The 12 Days of Christmas”

1 Burpee
2 PP, 75#
3 FS, 75#
4 HPC, 75#
5 DL, 75#
6 BJ, 24”
7 Pull ups
8 Push ups
9 Sit ups
10 Squats
11 KBS, 35# (mostly used left arm, right arm just for guidance as shoulder healing)
12 (400m run, not 12 times, this was just for number12!)

Done as the song
So 1 B,
2 PP, 1 BB
3 FS, 2 PP 1 B
Etc etc and last round looked like:
400m Run, 11 KBS, 10 Squats, 9 Sit ups, 8 push ups, 7 pull ups, 6 BJ, 5 DL, 4 HPC, 3 FS, 2 PP, 1 B

Time was not good. Mentally you stop and keep thinking about Which is next, lol. And someone kept jumping in to use pull up bar on the rack bar so I had to keep stopping and just filled in the time with extra push ups. Followed up with some yoga.

Yesterday, up early and ran about a 10k, shaving 2 min on my normal loop. Then did 108 Sun Salutations in Yoga.

Erin

21-15-9:

80kg Deadlift
45kg Military Press

11:00

Sharing olympic bars and having to wait for 2 other guys. Having to practice the old HSPU's as I have found something else that I suck at. Crossfit has the ability to keep you very humble. LOL!!!!!

BAM75 #34:

Go read Eric at post #16 bringing forward the coaching points of Jeff Martin, head coach and co-owner of Brand X. In Crossfit the ultimate goal is to increase work capacity. How much stuff can you move how fast. If you move a 185# DL load twice as fast as you move a 225# load you have done more work (it's too early to do the exact math, but the statement is correct).

We do this in Crossfit by achieving an extremely high intensity in our workouts. The time, the result, is how we measure the intensity. No matter how you slice it a 12:00 "Diane" as Rx'd has less intensity than a 6:00 "Diane" at 185#, and the 6:00 WOD exacts a greater metabolic toll.

Having said that, Jeff and I disagree a little bit here with regards to scaling WOD's like "Diane" (Mad Scientist #20, here is one answer to your scaling question). I think each one of these types of WOD's should be approached with a training goal in mind. Met-con outcome? Scale as per Jeff's comments in Eric #16. Strength or strength-endurance result? Aim for a weight that will produce a "Diane" in the 12;00 range. If you are very strong >300# might be necessary to be challenged strength-wise.

BAM I fear that you are too concerned with how a scaled result relates to other results. "...it is also just as obvious when a m/35/175/6'1" posting a 9:52 time for "Diane" is garbage if the weight is scaled to 135lbs." I would say that the poster of this result was either too LIGHT or too HEAVY in his choice of weight, but maybe his last 135# "Diane" was 16:00 and this represents a 7:00 PR, and next time he goes to 185#. The point is that Crossfit is YOU VS. YOU. The only time "as Rx'd" matters is when you compare for competitive purposes or research.

Scale for safety. Scale for desired training effect. Measure. Rinse and repeat.

You vs. you.

19:50

Deadlifts as rx'd (You know HSPUs are tough when the deadlifts are like resting between sets of HSPUs!)

Scaled HSPU as follows: 11, 7, 5 and then finished by cranking out 10 shoulder press w/ two 60# dumbbells.

**Fort Hood Level 1**
**Allen, TX Level 1**

I just wanted to say thank you to all the participants at both certs. You all made my week on the road an amazing week.
Fort Hood, I just want to say I am honored to be able to come out there and work with you all. What a great group of CrossFitters!

Allen TX, you all helped us end 2009 with a bang. Your energy was high the whole weekend. What an engaging group! Some of the best questions I have heard at a cert.

Pat M., Thank you for entrusting in Chuck and me enough to tell us your story. That really means a lot to me. You are a strong dude...mentally and physically. I wish you and your family the best.

Mike G

as rx'ed

6:34

bw 165

hspu assisted
subbed 250 for 225

4:53

+ 24 lb weight vest

M/34/165
205 rather than 225 FOR DL's.
8:15

I need a rest day .The last 3 WOD's have killed me

Thanks to all the instructors at FX TX box this weekend. You guys are certainly the best at what you do!! Thanks for everything you taught us and I cant wait to pass this knowledge along to my clients.

Awesome Level 1 cert at NorthShore Crossfit in Beverly, MA!

Instructors were very knowledgeable, great energy, and I can't wait to put some of the tips I picked up into use with the people I train.

The ONLY negative was shoveling snow when I got home AFTER the conclusion of the second day...

Thanks Pat Sherwood and co., great weekend!

21 DEADLIFTS @ 70 LBS
21 PUSHUPS

15 DEADLIFTS @ 95 LBS
15 PUSHUPS

9 DEADLIFTS @120 LBS
9 PUSHUPS

11:11 MIN

Not too bad considering 3 of us were sharing the one deadlift bar (machine/contraption) Finished with some strength Yoga poses & stretches... very shaky arms but felt great overall!!! Of course im still waiting for the day that some part of my body is not achy but then again it wouldnt be the Crossfit that I LOVE. Thanks to my Hubby for letting me in on the secret (even though he kept it to himself for a week heheehe) Still Looking forward to the next WOD!!!

32/M/190

not as rx'd, I scaled the deadlifts to 185 and leaned my feet against a raised smith machine bar.

9:53

m/33/6'4"/215

Hung toes over the bar on a Smith Machine set at shoulder height for HSPUs, otherwise as prescribed.

I think I messed up my timer or something as it read 3:43 when I finished. I was moving fast but I don't think that fast. HSPU were unbroken, deadlifts were broken but not much.

rx'ed

5.24

way slower than PR, not feelin that great today.

#3

My grip, No B.S., went from holding 365lbs deadlift to 425 deadlift after doing a bunch of hang power cleans. The actual workout was "as many rounds possible of 5 X 95lbs Thruster, 7X 95lbs Hang power clean, 10X Sumo deadlift High pull." another great grip workout is anything with Virtual Shoveling in it. That's what has worked for me... Hope it helps you.

115 lb deadlifts

toes hanging from squat rack for hspu's (second to lowest rung, body vertical)

12:23

Form - not so good

Broken sets

Beat last time by 10 secs

9:52

Thank you very much to the Level 1 Certification coaches at North Shore Crossfit this weekend. Cruise Director Pat, John, EC, Heather, Karen, Dennis, Jenn, and the Beverly Box staff, I had a great time, both physically and mentally. Thanks for the instruction, the coaching and the encouragement. It was a great experience to work out the first time with other athletes in a box. What an incredible environment. Thanks again and safe travels back through the winter wonderland.

WOD - 9:05 (PR by over 3 minutes!)

2009-12-21: 9:55 (2:50,4:09,2:56) GOOD - HSPU forehead to abmat deeper than last time, BAD - 2nd set of deads broken at 10
2009-09-13: 10:27 - Deads unbroken, hspu broken at 13,7,5
2009-05-16: 23:24 -1st time hspu 99% singles

13:47
knees on radiator for HSPUs

Awesome L1 cert in Monrovia this weekend! I had a lot of fun and definitely got a better overall understanding of CrossFit. The staff was great and very helpful. I thought the movement corrections were invaluable for those wanting to train. Even though it's a lot easier to teach and correct a bunch of motivated and seasoned CFers, it is a great foundation to build upon.

first time for Diane

RX
16:59

M/46/165lb/ATL

Had an amazing time at the L1 cert in Beverly this weekend. While I was sad I couldn't participate in some of the reindeer games due to a nasty cold weather asthma attack, I'm still feeling what I was able to do today. Many thanks to the coaches, and all of the students for your encouragement, support, and excellent instruction.

Crap just realised I did 21-15-12 ha ha!
13:47

Deadlifts: 185 broken up: 7's, 5's, 5-4
Elevated push ups: knees on 26" bench, nose to floor, unbroken

7:40

worked on ring dips sets of 3-6 full reps 30 total

Laura f/47/5'7/150

m/36/209/5'11

As Rx'd
18:48

Last time was 12:39 but I scaled weight to 205.

A big shout out to the CF Staff at FX TX this weekend. Had the time of my life! I learned to kip,(YAY!!)& got the clean down, [thanks Mike G.!] and now, thanks to Bobbi - how to do the SNATCH properly. [That's THE one I dread, Chuck] WoooHooo! Thank you Lisa for the fierce coaching that pushed me thru Fran; Spencer...for the ring dip. You showed me all I need. Lance, thanks for making sure I didnt get run over during the "military team" workout. Big Mike: Thank you for your help on the GHD - and Russell; man, I went full force & kept your pace for the first 4 rounds of the Tabata squats....my quads are STILL screaming at me. LOL I LOVE IT ;P From now on, when anyone asks me what CrossFit is like: This hook says it all: "GO HARD OR GO HOME"

Wishing Everyone from FX TX Cert a Rockin Holiday and May All your CrossFit wishes come true in 2010!

p.s. Yea, Chuck - this is a lil loooong - but I had to give everyone their props! You and the CF Staff proved to be uncommonly awesome Trainers. Knowledge is Power- Thank you for sharing your gift of knowledge and style of teaching. I will proudly carry the torch back to my friends and family and live it loud.

m/26/165/5'8"

As Rx'd
3:58

Should've gone heavier on deadlifts...so for punishment:

3 sets of 10 of each

--> Muscle Ups
--> off balance push ups (one hand on a small 2lb medicine ball)
-->Hanging Knees to Elbows

21-15-9

Deadlift 225 lbs.
HSPU (nose to folded t-shirt on floor, not quite to floor yet)

Broken sets

Time: 12:56 PR (First time doing Dianne)

M/34/5'9"/175 lbs.

21-15-9
225# Deadlifts
135# Shoulder Push-Presses

14:04

11:18
Subbed 45# presses for the last 31 HSPU's.

DL 21 1:55
DL 10/5 2:36
DL 9 1:25

Gave my new Concept 2 a whirl, rowed 3 500ms to cool down.

Left shoulder/tricep wasn't cooperating today so after working my way through 14 HSPU I decided to not push it any farther. After all, HSPU were the genesis of my problem 16 months ago. Don't want to go back there. Maybe time to think about a steroid shot.

On the bright side it was the first time I have ever put together 21 225# DL's. I stopped fully at the bottom and reset for all of them. First 21 done with an overhand grip, next 2 sets done with an alternating grip.

M/26/140/5'11"

14:34 first time as rx'd

As Rx'd
8:30 (HSPUs were not great)

(Now gonna make-up 3 days of CFE wods)

Did a modification...
cannot lift 225lbs for DL

our affiliate posted 185lbs for Rx Women, and even that is too much (my 1RM is 190)

Did 21-15-9
155 lb DL
Handstand push-up with 1 Ab-Mat as a bumper.

14:31

as rx'd

TIME - 10:52 (PR by 2.5 min)

This workout was great. My workout partner and I were broke off at the 5:00 min mark.

This was my first time Rxing a workout like this
It was a bit slow but I am still pretty happy.

16:37 WOOT!
27M/230#/5'11"

as rx'd:

9.51 (PR)

m/33/5'10"/185
As Rx'd
18:05

M/30/5'10/ 150 (MTN WARRIOR)

NEW PR COMMING BABY AS RX'D! BEING TRAINING TOO HARD FOR THIS ONE, THIS GOING TO BE HARD AND FAST!, I AM MENTALLY AND PHISICALLY READY! BRING IT! GOING FOR ELITE TIME ON THIS ONE!

SANTI

5:37 modified hand stand push ups

#87

I also hurt my shoulder/triceps while doing HSPU a while back. After that it hurt everytime I locked out my arm over my head, like in a press. My physiotherapist said that it was probably a muscular attatchement of the triceps that was damaged. After avoiding any movements using the shoulder/triceps (which seem to be almost every movement there is) for 3 months the pain was gone and i could slowly start working out properly again. I can however still feel the pain sometimes but not as much as that time. So, I guess my advice is to rest and then listen to your body and rest some more when necessery. But you have probably figured out that already... ;)

10:23 Rx

9.50, PR Had to use both feet on the smith machine for the HS push ups

Had a great time at the Level 1 Cert at Team CrossFit Academy. Well worth it! Thank you to the staff, Coach Glassman & John Wellbourn for an unforgettable weekend. Can't wait to start coaching.

41/m/176cm/73kg

16:39

First time with 225 pound deadlifts which felt ok. But I'm unhappy with my handstand push-ups. I needed heavy leg assistance for the last 7 reps of round one to keep some metcon work going. I can do 4 or 5 consecutive reps for many rounds with some other exercises in between to recover, like in Nate or Mary. But when it comes to 21-15-9 I'm soon down to singles and it takes me forever to complete the rounds.

First time on Diane, scaled HSPUs with feet on bar at 4 feet. Should've added reps to compensate. DLs felt good.
6:30
Finished with 20 parallette handstands.

M/6'1/~195
as rx'd
4:31 new PR!

6:35 as rx'd

@ BAM75.
I hope you are of the opinion that there are a lot of crossfitters out here who simply can not do the rx'ed weight for some WODs.

No one wants to scale the weight down. We do it to avoid injury on our journey to being able to do these as rx'ed.

There are two valid schools of thought on the matter. Do it as rx'ed, no matter how long it takes you, or drop the weight so that you get the intended cardio work out. Either way will get you where you want to go, most affiliates I've spoken with on it say to scale the weight and go for max load on days that require it to gain strength.

Fran was not designed to gain strength

NorthShore Crossfit level 1 Cert.

Thanks to all the amazing staff at this weekends cert in Beverly. Not only were they very knowledgeable but also extremely encouraging! I had never stepped into a crossfit before this weekend. I was encouraged by many of my peers to do the cert. Being 20 miles away from my house I thought, Why not? It was nothing like any other fitness cert I've ever taken..clearly. I immediately fell in love and can't wait to start crossfitting using the things I've learned from the amazing staff.

As rx'd

DL 185# and head to ground HSPU's

13:24

DL's got to me a lot more than normal, but did the heavy thrusters and running yesterday versus two days ago. Planning to fill in yesterday on the upcoming rest day

Mod with 155#DL and 40#DB.. rehab is humbling!

1:25/1:32=2:58 Started with 185# 10 reps... not ready.
1:31/2:47=4:18 Last DB reps wrecked me.
0:45/3:58=4:43 Straight thru on DL but crashed on DBs.
Total= 12:00 (Last time 12:03 with 185# and 50#!)

155# DL
Head to sweat shirt
8:02

Long time no post:

rafi: 8:06 rx
ruben: 8:10 185lbs sub.

M/35/173

With toe on wall for balance on HSPU: 7:25.

Wow, great grip workout on the DL's today after yesterday - love it!

Forgot - then did 12 minutes of boxing with out of shape buddy, but was still good post-workout workout.

Used one 45lb. bumper plate limit range of motion on handstand push up's, other than that all RX 7:40

BAM75, your point was understood, I agree, I always got the impression that guys were takeing shortcuts. It just doesnt seem right to scale down that much and have a very fast time, like scale to have an average time. But damn, Bingo, you are awesome, I totally see it in a different way now. thanks for the enlightenment!

M/29/145lb/5'6"

Subbed 200lb for the deadlifts. Probably could've gone as Rx'd, but I think I would've lost a lot of the intensity. HSPUs definately slowed me down.

11:40

That Pat Barber video is sick!

I did this as Rx'd today after acquiring a gym pass that would allow me enough weight to do the deadlifts. I feel really good, and wish everyone luck!

RX'd 11:49
Initially thought that 45 x 225# dls would be too heavy for me at a body weight of 150# but this WOD came a little easier than expected. Who would have thought ;)

12:00
PR by 35 seconds
still need to work on the endurance for the HSPU

M/46/150

rd'd except HSPU were top of head to floor/not nose

9:13

33/m/210/6'5"

11:09 about 4 mins slower than normal...shoveling snow for 4 hours killed me yesterday.

M/46/150

rx'd except HSPU were top of head to floor/not nose

9:13

Rx'd. 3:27. PR by 2:32. First time posting on here. Started Crossfit 6/15/09 and I am obsessed. Amazed at how much my 10 year competitive gymnastics career helps me to this day.

23/m/172/5'10"

First day of crossfit, 6min 11sec

My core needs some work. I can't balance for shit.

"Diane"

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

time 12:17
almost a min slower then last time.
All deadlifts unbroken with the hook grip.

HSPU's started great, I got ten reps or eleven in a row on the first set, then round two I lost strenth and only just got through it.
Last round I got stuck with the last 4 reps to go. I cound not get them, ended up on my head wiggling arround trying to press out. In the end Brady pulled my legs as a spot to get me through them.
It sucked, myu deads were great, but I died on the HSPU's after a good start. Oh well, not my day to shine.

Bwt: 140

As Rx'd + some

DL: 255lbs
HSUP: on paralletes with depth to a 45lb bumper (about ear to arm of parallete)

6:46

Great to meet some more people at the level 1 this weekend. What a cool group of people. Always encouraging to watch people give it all they have and soak up some great info. Some of the best questions asked since I've started working these. Love seeing some of the newer wods on the site too!

Pat, hope Denver is treating you well!

CFWU x2

~17:00 - forgot to stop watch

185# DL
95# shoulder press

#126 speal

I follow your efforts; you are exceptional.

Thanks for showing what the "smaller guys" can do.

Merry Christmas to your family and the Cf Family.

Shoulder feeling good enough for pull ups/ push ups so did the wod listed for our local Crossfit gym:
Cindy, real pull ups with toes asst (usually do them on gravitron)
= 23 Rounds + 5 pull ups, might have been 24 + 5 but lost count so I will go with 23

Anyone going to be in the Tupper Lake/ Saranac Lake/ Lake Placid area over the holidays???? Looking for a felllo crossfitter! Looking for ANY gym too. There is NOTHING in my hometown. Oh I wish I could workout at the highschool!!!

Erin

as r'd 8min44 PR by a minute and a half

Starting to feel better after a cold.

Did Karen. Subbed wall ball with DB thrusters (20 lbs). Finished with 2500m rowing, medium pace.

Will be in top shape for Christmas.

19, M, 152, 5'8"

Time: 5:12

As rx'd

9:51

M/42/225"/6'

barbell 205#
used bench on HSPU

9:55

Massive DOMS today. Last 3 WOD's all involved pushes (HSPU/PU, Thruster/Run, TPU/Push-up/Squat). The thought of HSPU today literally makes me queasy, so rest today and "Diane" tomorrow.

Adequate recovery is important for us old folks ;=)

M 37 6' 165#

6:11 rx'd

CFWUx3~only 2 sets of dead hang underhand chin ups (10 and 8)

Was able to kick to handstand with minimal shoulder/muscle strain, but no go with HSPU!

subbed chest to deck-hands close to body push ups.

155# deads

TIME: 4:20

in8girl~ what's goin' on with your shoulder girl??!!!!

Crossfit FX TX cert was amazing..

I had a ton of fun and got to see how universal the crossfit community is.. It rings true.. no matter where you go.. its like we are all in this together..
awesome..
Great cert.
GREAT trainers...
Now.. where is my Tshirt?

Northshore Crossfit Lvl.I cert....

I have been crossfitting for about 2yrs now on my own and have seen just about every lvl.I cert vid and must say that attending one couldn't compare. I was truly impressed with Pat Sherwood and Jon Gilson's ability to communicate and articulate the concepts,theories and philosophy of crossfit in such a way that a total newbie could leave the cert and fully explain and defend crossfits efficacy to the "lay" person,or even implement crossfit for themselves or clients. EC did great with the nutrition also. Hang onto these guys Greg!!!All the coaches did an awesome job overall.

Also i'd like to thank you for the tabata squats,followed by fran a couple hrs later, and the AMRAP of medball cleans and pushups the next day. No jiu-jitsu for me today..haha. One of the best times of my life.
See you all at the next level II.cert hopefully!

31/m/5'11"/205

7:41

HSPU hold me back! Going to continue to work on them.

Does anyone have a basline of what a mens minimum MAX squat/deadlift etc should be in order to enter the Crossfit Games?

8:14
have to put my feet on tall plyo box for HSPU....but im working on them, deadlift as rx'd

M/28/5'7/ 190lbS/ FOB Airborne, AFG
7:00 minutes ( Had to help my Team SGT by holding his legs during the HSPU's too)

15:10
a little slower than last time not much. 14:30
However, my first set of pushups were with pushup bars, Jareds. that was extremely harder. so the next two sets I did cheaters or half pushups
later
kirk Rangel
tito

m/21/165lbs
DIANE: 5:43

"I can do all things through Christ who strengthens me." - Philippians 4:13

M/24/5'2/140lbs 4:00 as rx'd
one of my favorite workouts

Crossfit FX TX Cert 1

Thanks to all the cert staff for a wealth of knowledge... It was a great time!!! OMG my legs hurt!!!! ok I'll stop crying.... Awesome job guys and gals!!!

34 yom 225 bwt
cfwux3rdsx11reps

wod "diane"
225 deadlifts
hspu's to abmat
time 7:30 lowered the depth on the handstands (about an inch) and it cost me a minute and a half. love this wod though.

M/16/5' 9-1/2"/160lbs
Scaled HSPU for a 3' incline pushup
Deadlift as rx'd
4:50

34/F/5'10"/161

Did not think it was possible to do well today, considering how ridiculously sore I am in the arms and shoulders. Deadlifts were easy and unbroken as always; HSPUs were challenging, but I only had one failure, and I needed less rest time between reps, so I am encouraged with my progress.

As Rx’d (with my usual 160#)
8:18 PR (2:21 faster than last time)

7:08 RX'd

PR

195/M/5'8"

12.09,

dl: 102.5kg, 15-6, 10-5, 9

hspu: head to 4cm plate.. 10-5-3-3, 6-3-2-2-2, 3-2-2-2

14:58 as Rx'd. I was talking a little bit with a buddy in between rounds.

I scaled to 185# for the deadlifts. I'm 145, 225# is just too heavy. Not a great time but got something to shoot for next time.

13:50 got to work on strength, bodyweight stuff is good, pushing weight sux.

scaled my reps, but weight was the same. since sat, I have been hurting bad in terms of sore/fatigue.

Im on a new thing, I'm off the zone/paleo/bird diet. I keep losing weight on that, and i broke 15o LBS yesterday...

anyhow, about 16 minutes to do this.. took my time.

can only fit 200lbs on my bar for deadlift
hspu as rx'd (went quite well but broken until last round).

time 8:25

must go to gym next time to get full weight on bar!

Diane scaled, 6:43. DLs as rx'd, HSPU as close to vertical as possible, as much ROM as possible while still doing reps.

Warmup: 3 rounds 50 single unders various flavors, 5 bar dips, L-stand, handstand. Attempted full-ROM HSPU, failed. 3 rounds, DU max reps (topped out at 34), 5 stair jumps.

Post WOD recovery/transition: 3 rounds, 10 wallballs (14 lbs.), 10 1-arm db swings.

Cash out: bench press 135(8), then 3x3 at 185; Grace scaled to 115, 10 sets of 3 starting one about every minute.

m/20/6'1"/170

head to a book one inch from ground, otherwise rx'd: 24:11

3:49 pr

6:08

rxed!!! (first rxed hspu since before march 09)

6:36 (big time PR) the last time was with 35 lb dumbell shd. press. and it was 9:09, so big time pr and progress!!!

The level 1 cert at Team CrossFit Academy in Monrovia was awesome. Sure, I'm a little biased since it's my home affiliate. But John Wellbourn, and Coach Glassman stopped in for a few hours each! Also, this was Andy Stump's last cert for a while.

Learned a lot from just listening to Coach Glassman speak for a couple of hours, and got the opportunity to ask him one dumb question, and two pretty good ones.

Big thanks to Nadiya, Eric, Jimmy Lechford, Austin, Rory, and Jason for the excellent lectures and movement instruction!

first time doing this one, really felt it on my lower back

12:42 - not a bad time for first time but i was really hoping to get under 10 tho

6:20 as rxd

3:47 Rx / Pr

m/42/155

as rx'd

8:15 (last was 11:15)

HSPU up agianst wall unbroken
225# DL 21 and 15 broken, 9 unbroken
7:40.
The workouts that I think are going to be easier end up kicking my butt more than the workouts I think are going to be hard. why is that?

M/35/72"/241

7:22

Can't yet do HSPU, so did steep decline PU. Felt really good, and really smoked me. Thanks!

US Army Chaplain, Fort Richardson, Alaska

9:26

21,15,9:
225lb deadlift (14,7)(10,5)(9)
handstand pushups (14,4,3)(5,3,2,2,3)(3,2,4)

09:02 12/21/2009
14:37 09/14/2009 (first time htf)
09:48 05/16/2009

Carole
F/51/5'6"/130
8:10
With 155# dl and head to pad hspu.

Kevin
M/50/5'11"/170
8:01
hspu with feet on a smith machine bar. Deads as Rx'ed.

34/M/6'00/197

16:26

Head-to-floor on HSPU's, which are quite slow for me. (Glad we have been getting lots of practice lately) This is the heaviest I have been in 8 years (And not "good" heavy) Holidays are almost over, fortunately - Nutrition has been atrocious.

m/170

rx: 6:12 PR by 18:32

15:04

Still feel pretty clumsy with the HSPU...put my feet on the wall

Sore only 3rd day back at this after a two week layoff due to sore shoulder

CG E-City CrossFit
Leary(m/44/5'11/200)
6:55
HSPU form need work....still!

HSPUs off a wheelie-bin again: (15+6, 15, 9) 48kg deadlifts.

21/15/9: 8:45.

Liberated some bigger plates from brother-in-law, so deadlift PB no longer limited by length of bar. :-)

[ in the you vs you battle yesterday, I lost: tendonitis in my moral fibre. Subbed 5 sets of 25x23kg tricep dips (prob not the right name), 30x5kg sit-up, 50 squats, but bailed after 4 sets for no good reason ]

M/47/200

As Rx'd. 3:59

Head on 2" mat for HSPUs

6:31 PR

The last two times I did the DL at 225, but I decided to see what it would feel like if I weighed the avg. male Crossfit weight, 185, and I did the classic calculation 225÷185=1.21, then 1.21x150 (my body weight)=182.43. So I scaled the DL to 185. Now I'd like to figure out a way to scale it down to see what it feels like to do Diane as a 20 or 30 year old.

Thanks to Eric Pelletier, Gloria, Bingo and Jeff Martin for their wise words on intensity and scaling. Great work rebar, cosmo, Adam, bo_D, and Power Puff Boy. Thanks for posting Speal, it is always a joy to witness the feats of a Superman.

Happy Holidays.

As rx'd, 8:35 (PR). Happy with the result - PR by about a minute - I don't think I could have gone much faster today. Still, I was hoping to be in the 7 minute range. Deads went fast and felt great - 15/6, 10/5, 9 - but HSPUs still holding me back. Got first 12, then it was a real slog. Felt like the set of 15 would never end. Splits were ~ 2:30, 3:30, 2:30.

Finished off w/ 100 DUs for time. 2:49. Quite a bit slower than last time - could blame it on Diane, but it was probably more a lack of focus. Just couldn't string them together very well today. Knee feels great, hardly even noticed it on DUs, maybe at 95% today - it has improved steadily ever since the thrusters/400s WOD on Saturday, unsure why.

I've been away from the gym working HSPUs all week - and where my spine meets my hips has been a little sore since my last heavy deadlift - so I subbed in Nicole - 400m, Max Pull-ups - record # of pull-ups.

I finished 6 rounds with 77 pull-ups and got my 7th run in. Much better than I would expect for my first attempt!

This was after a 3x5 set of 205 (80% 1RM) on the Becnh press.

26/m/180#/68"

M/160#/5'7"/19yo

As RX'd: 5:56

My goal was to break 8 minutes. I was pretty pumped about this time!

Congrats to all the new Level 1 trainers!

It was great to be back home in MA. We even got a ton of snow dumped on us.

Luckily for me, today was a rest day. I usually take mondays and fridays off. However, Diane is what is SHOULD do. I hate HSPU's.

Thanks for the shout out, Speal! I would have loved to have visited your box for the cert.

9:19 with 205lb deadlifts

Thanks to all the instructors at the Level 1 Cert. in Allen, Tx. Alot of knowledge shared between all of then. Great cues and teaching methods. Bobbi, thanks for the circle jerk and I am glad nobody in the group messed up!!!!!! Spencer and Russell help me get my first muscle up!!!! Lance and Mike G. making understand the deadlift!!!! Can wait to start implementing them into the workouts. Couldn't ask for a better group of coaches. Merry Christmas and Have a great New Year.
Oscar
Edinburg, Tx

175lb DL
75lb OHP
Each up 5 lbs
8:xx
2min faster
up again

Getting over a serious flu, so I scaled down to 15-9 but kept weight at 225 lbs.
15:31
I do NOT remember 225 lbs. feeling that heavy since I first started Xfit. Still, I love that feeling of going up into the handstands while feeling nauseous and dizzy from the deadlifts. That's a side of the training that I love about Xfit.
After reading the above discussion, I think I should have scaled down the weight too. Oh well.

Whew, been gone for a couple of weeks.

90lb deadlift
modified hs p-u

8:45

Thanks for the feedback Crossfitters

I understand that the objective is the intensity or power output in the girl WODs. I believe there is a point of diminishing returns when scaling down. For example my "Diane" time for today was 11:41 as rx'd. If I had scaled to 185lbs and finished in 9:00 then the power output/intensity would have been greater, but then again I would have performed less work. Following that rationale my intensity would have been higher if I would have scaled to 45lbs and finished in 7:00. That is the part where I don't believe I would be increasing my work capacity.

I am ultimately competing against myself. Like bingo says " The only time "as Rx'd" matters is when you compare for competitive purposes or research. That is exactly why I read the comments.

Scaling for safety and technique is just common sense. I am still not convinced that I should have scaled my "Diane" for a faster time and a higher intensity. That seems to be what Eric comment #16 is saying. I think Bingo is saying it is up to me.

According to Eric I could describe my "Diane" as I did the required weight for this workout really, really slowly with little metabolic impact. Perhaps he is correct, but I will adapt without scaling.

M/27/178/5-11

8:29.7

m/250/38

21/15/9

225 lb deadlift
95 lb seated shoulder press

7:25:32

Warm up: 1000 m row, 25 GHD sit ups, 15 back extension

WOD: Subbed 195# on deadlift and 110 lb incline press (machine regrettably)

Sets as rx'd... 12:21

Patrick BARBER IS AWESOME!
YOU THA MAN PAT.

25 min. cardio then wod (scaled)

Round 1
Deadlift (185#) - 12, 5, 4
Handstand Pushups - 10, 6, 5
Time 4:54

Round 2
Deadlift (185#) - 6, 6, 3
Handstand Pushups - 8, 3, 4
Time 10:50

Round 3
Deadlift (185#) - 6, 3
Handstand Pushups - 6, 3

Total Time: 14:46.94

did handstand pushups using one leg on the wall for balance

Finished the workout with neck, abs, and 500m row

16:19, as rx'd

5'8"/39/157

Limited rom on hspu feet over power rack

hspu and deads unbroken
1:59 pr by 3 seconds

m/22/195/6'1''
6:23
HSPU with feet supported by smith machine bar

11:17

6:18

HSPU done with feet on squat rack. Did do 3 HSPU with back to wall after WOD though! First time I have ever done them correctly.

Also fixed my jump rope and practiced my DU's. Did a few consecutives for the first time

Quick correction to an earlier comment: "If you move a 185# DL load twice as fast as you move a 225# load you have done more work (it's too early to do the exact math, but the statement is correct)."

225, regardless of time, is actually more work than 185 if you are doing the same amount of reps. It's the intensity/ power output that differs. And like Bingo said, it is the intensity that gives us the great metabolic workout.

Its fun to time your intervals and see what weights give you the highest intensity. Remember the formula is "weight times distance divided by time." The ROM stays the same so we don't have to worry about the distance traveled. So for the example above, say you can do the first set of 185# in 2:00 or 120 seconds. This gives you 185/120=1.54 for your units of power. To get the same effect with 225 you would need to do it in 2:26 (225/1.54=146 seconds). Remember for metcons you are looking for the highest power coefficient.

If strength is an issue, you will gain more of a metabolic effect lifting a lighter weight faster. For me, 225 is pretty light and I am limited by how fast I can do the movement, so I bumped the weight up to 275 today. I haven't figured it out yet, but I am sure my intensity improved.

Anyway, as Rx'd with 275# DL in 2:31.

http://www.youtube.com/watch?v=t_vvSC2zZqk
(Totally WFS)

Aargh! I wrote a long post and for some reason it didn't go through.

As Rx'd with 275# DL in 2:31.

(Work Family Safe)
http://www.youtube.com/watch?v=t_vvSC2zZqk

26/m/5'11"/185
as rx'd
16:20(PR by 22min)
HSPU getting better but still down to singles pretty quickly.

26/m/5'11"/185
as rx'd
16:20(PR by 22min)
HSPU getting better but still down to singles pretty quickly.

completed--no time kept

Helped buddy with form

4 mile Habu Trail and core work

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 6” stack
All sets broken
Time: 27:37
Compared to 090913: 27:19 with HSPU against wall to 7” stack

Ok, I went a little crazy today and felt it.
Round 1-dl 21 times @225, hspus 21
Round 2-dl 15 times @250, hspus 15
Round 3-dl 9 times @275, hspus 9

10:30 Met Mr. Pukie

Getting back into it after way too much time off.

37/m/5'11"/204

155# Deadlift (7,7,7)(5,5,5)(5,4)
HSPU with feet on wall, poor range of motion
(10,11)(15)(9)

15:22

3:37
new pr today!

42/m/5'7"/146
as rx'd
29:51

First time trying this, 11:30 as Rx'd.

M/24/5'9"/175

As Rx'd. All sets unbroken (1st time!)

5:25

15:32 as rx'd
14:00 previously; took extra time to take 45lb plates off, clean, and set on squat rack to use for HSPU assists

10:27 (PR)

HSPU were done with feet on a bench

13 minutes

Andy Stump's last level 1 cert at Team CrossFit Academy in Monrovia was pure Crossfit sensory OVERLOAD! John Wellbourn, and Coach Glassman dropped in for surprise visit as well for a few hours!

Big Props to the rest of the satff Nadiya, Eric, Jimi Lechford, Austin, Rory, and Jason Khalipa for the excellent coaching!

9.24.7

as rx'd 4:19 new PR!

1000ft on versa climber w/ 50 lb vest 12:06
1 mile jog cool down

8.13 head to focus pad
8.30 last time
(7.47 still pr)

21-15-9 reps of each of the triplet:
225# deadlift
Strict 24Kg KB press R
Strict 24Kg KB press L

9:24

Harder than standard Diane. Left needs the work, especially. Really getting into the single-handed work since CFFB Certification.

38M/5'10"/169#

W/U: jump rope (100 single-unders + 50 double-unders, using an early Christmas present - an Ultra Speed Cable); 17 ROM exercises; (95# good morning, 95# front squats, 95# Zercher squat), 1x10.

As Rx: 3:19.

C/D: skipped.

New PR by 3:44! Controlled drop on DL (no bumpers); head-to-floor HSPU.

No, that's not a typo! 3:19! I've never been happier about (or more amazed at) a new PR than today! I blazed thru the DLs - couldn't have done them any faster. I came in w/sore traps from Sat's thrusters so I figured the HSPU would be slow. But the first round went quick. The next two weren't all that bad. My only regret is that I didn't video this one!

11:30

Missed my PR by 2 min. Ugh.

21-15-9
162.5# deadlifts
40# dumbbell press
10:52

Deadlifts -- meant to do 165#, but for some reason only put 2.5# on one side and 5# on the other. Need to go up to at least 170# next time.

Dumbbell presses -- these were pretty hard in rounds 2 and 3. A lot of them were push presses with emphasis on the negative.

135lb DL
pike push ups
wish I even had the strength to elevate myself on a 20inch box! so I guess the pu's were too easy but no real medium ground. could've possibly have done a bit closer to the female rx weight.

10:18

m/42/185

11:20

squat 150
HSPU wall & 2 books under head

I'm a no0b

To the staff of the Level 1 Cert in Beverly, MA,

Thank you all for a fantastic Crossfit weekend!!! Everyone was very clear, concise, professional and knowledgeable in all aspects of the movements, philosophy, and components of CF. Much respect to Pat, Dennis, Jen, Heather, EC, Bill, and John for your hands on, group and individual coaching.

I especially appreciated all of the opportunities provided to ask questions. Not only were the well-received, but they were answered with much depth, accuracy, and application.

Once again,

Much Thanks Guys! It was a great experience

Rich

PS--I can barely walk today. DOMS has definitely settled in.

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

RJM
9:06
(for HSPU, feet on racked barbell)

VRM
11:08
(subbed 135# DLs, feet on racked barbell)

Just got home from attending the Level 1 Cert in Park City. Excellent Cert! The staff was extremely knowledgeable and very fun and easy to work with. I couldn't have been happier with getting my Cert. Thank you all so much and thanks to Coach for bringing CrossFit to the world. Looking forward to my next cert and sectionals!

7:26

As RX'd 9:56

M/22/165/5'10"

As rx'd 5:40

Felt strong on the deadlifts and weak on the hspu. Previous time: 5:13

8:50 (prev 6:55) as rx'ed

10:18

185lbDl
PU with feet on bench

This should have been much faster

I am sure Pat Barber is an incredibly fit individual with some great metcon times (and a nice guy, great instructor, etc . . .), but the value of that video seems unclear.

First, 60k is not that much weight (there are many crossfitters who can do more). Second, the reckless technique on display should not be propagated as something admirable on the .com site. Pat nearly hurts himself on at least 2 attempts.

With Pat and Miko's talents being shared for 2 days at this cert, surely there was something more informative that could have been presented on the site.

m/37/187/72"
10:04
Assisted HSPUs
Slower than previous WOD but also reduced assistance on HSPUs.

WOD Diane
as rx'd, D/L @ 102.5kg,
6.23 p.b.
flew through the d/l's,but lost time falling a few times off the wall,but still big improvement.

F/S 5-5-5-5-5 All now with enough flexibility to grab the bar right throughout . no time to get other work done as gym closed early cos of the snow and ice !

M/49/6'3"/195

15:29 as rx'd

m/44/185/6'3

7:24 as rx'd.

Day 3 of crossfit.com workouts!

I'm not yet able to do a solid handstand pushup, so I went with a variant where I put my toes on a smith machine bar.

13 minutes, 30 seconds

rx'd

6:05

deadlifts @ 195, pushups with feet on shoulder-high bar

18:05

7:25 as rx'd

deadlifts unbroken
hspu (15,6)(9,6)(5,4) forehead to floor, locked out

8:23

M/34/70/210

cfwu x 3 w/ 400m run each round
"Diana" rx'd
9:56

First time for this one. I am usually a little better on my time in comparison to most of the people on here, but for some reason I got worked on this one. Deadlifts were smooth and unbroken. Handstand pu need work, but I did head to floor on all reps.

A lot of you guys posted some awesome numbers. Great job!!!

28/m/6/215

Well, this one wasn't as terrible as I expected it to be. I scaled the reps down to 15-12-9, but next time I think I may try is as prescribed.

15-12-9
deadlift 225#
push-ups with feet on 24" box

5:16

Pony scaled her weight down.

21-15-9
deadllift 135#
push-ups with feet on 20" bench

5:28

This was a hayooge p.r. for her. She did this last time it came up on main site in September. Her time then was 13:51. Not too shabby, eh?

5.40 (pr)
7.50 AFH (pr)
ran 4 miles in 37.01

worked up to 285 on front squats

15:05 as RX'd
Deadlifts, broken up
HSPU unbroken head to floor, (squat stand fully elevated, one toe on bar)
m/52/72"/218

M/30/5'10/ 150 (MTN WARRIOR)

04:37 AS RX'd PR

I am shoting for less than 4 minutes next time Diane comes around.

just got out of the GYM, my arms and legs still hurting, pefect form on the dead lift, chest up, weight on the heels pushing the planet down, nice workout!

SANTI

As rXd: 12:10

My handstand pushups are coming along but slowly. I need to get a mirror because I feel I am favoring the right side too much. Pointing the fingers straight to the wall and not splaying them out helps a lot too.

SUB 205# dl

11:46
previous 10:19

~12 minutes. The HSPU's killed me.

m.23.175

9:39

M/19/165

First time doing this one:

9:00

M/48/5'9"/176

Just getting back after a week or so layoff. Felt weak but new PR by 4 seconds.

Rx'd 11:17

31/m/196

8:23 modified

#225 deadlifts
HSPU w/assistance bands

bands are too much help. time to move to tougher HSPU.
HS holds against wall into negatives, maybe?

100kg as Rx'd 2:40

Scaled to 185
"hspu" = knees on bench

4:38

Kevin Simmons #200

POWER...I meant to say power, not work. See, I TOLD you it was early in the East!

Thanks for the correction :=)

And by the way...2:31 at 275 lbs...righteous Brother, nothing short of righteous!

HSPU-head to Abmat. Working on ROM
225lb Deadlift
12:01

58/M/204 - HSPU w/ Ft. on bar @ 58" - 9:52 PR

49/F/125 - DLs @ 125, HSPU w/ Ft. on washer - 13:36

M/39/197

As Rx'd 6:10

7

As Rx'd:
6:44

First time with Diane. All my DLs were unbroken. Had an alternating grip with my left hand supinated due to a tear in the palm, this kept it untouched thankfully.
HSPUs started off with 17+4, then 5+5+3+2, and then 4+3+2. This is where the real time could be made for improvement.
My transitions are also quite slow. Gripping the bar alone takes between 5-10 seconds. Need to quit worrying so much about having a "perfect" grip and just do it (although today i guess i had a bit of a reason to grip it properly).

CFWU X 3 w/ 400m run
7:51 RX'd
M/27/180/5'10"

m/40/155
6:40 as rx'd

Hey thanks, Bingo. I always enjoy your posts.

m/57/5'10"/220
warm up
DLs @ 185
HSPUs feet on preacher pad
12:00

7:59

9:45 Rx'd (PR)

5:55 as rx'd

As rx'd, 9:00
Previous attempt:
As rx'd, 8:45
PM, WS gym
hspu broken up: 10/6/5, 6/5/4, 4/3/2
DLs straight through

F/32/5'8"/winter padding

165lb deadlifts / kipping HSPU to 2 ab mats
17:51

No Crossfit since Thanksgiving... and it shows!

Yay for Pat Barber! More!

28/M/5'7/162
As rx'd 4:35
I love HSPU'S!

As RX'D
6:41
that was my first Diane..... I loved it.

A few months ago I could only do 4-5 HSPU's tonight I did 21 straight nose to floor...giggidty

m/38/190/6

1st time with Diane

21-15-9
185# deadlifts
hspu (feet on bar in squat rack, fairly vertical)

13:19

First time doing Diane - 10:35 Rocked!

6:59 Rx.. got to get better at HSPU's, sloppy and was at least 5 minutes of my time.

31/M/174lbs./5'7"

First timer: 10:13 as Rx.

follow me on Twitter: ElSenorSanchez

50/M/175

5:13, abmat for HSPU's

21-15-9

225# and HSPU

M/27/245

as rx'd

8:45

As RXed 10 min flat

Rx'd, scaling DL for my body weight (164/175) = scale factor

HSPUs were easy; DLs were hard.

14:49

Comment #201 thank you for illustrating my point.

First off, very impressive "Diane", your video proves you are an elite in this sport.

I believe you have adapted correctly and added weight. It seems though that the others would disagree, based upon the responses from my previous posts. For example if you had performed "Diane" with 225lbs in 2:11(which looks possible in your case) your average power output would have been greater.

The greater amount of work performed in the 275lb deadlift seems to offset the faster time with 225lb deadlift. I am not a physics guy and have not figured it out yet, but this is not as simple as force times distance divided by time. That only gives us the average power output. Total work performed has to be part of this equation.

If that argument for metcons(itensity) held true then the single best thing we could do would be our single rep max on the deadlift.

CrossFit is the best, but it must be legitimate to stay the best.

My opinion is that your 2:31 time for this WOD is awesome. I am motivated by you to get there someday.

First WOD in more than a year, so I need some time to get up to speed...

M/90kg/181cm
80kg DL
HSPU with heels on rack

16:45

M/25/5'9"/185

"DIANE" 21-15-9 225# DL, HSPU

Tim: 14:58

EFFIN HSPU!!!! AHHHH!!! Deadlifts fairly quick, hspu were stupid slow. 1st 21 took forever, I just cant do more than like 7 then after that its 3,2,1,1 till that set is over. I Have to get better at these. I dont wont to blame that my time sucked cuz I did the thruster WOD yesterday but I really feel like that was a factor. EF THAT!! No excuse, HSPU I will own u....

DO WORK!!!

M/25/152#/5'7"

As Rx'd (Broken Sets)

Time: 6:31 (PR by 0:48)

8.03. substituted pike box handstand pushups

7:32 self assisted HSP

As rx'd: 4:48

Deadlifts: 135/135/155

HSPUs: did decline pushups at increasing slopes

6:44 secs
- did HSPU with feet on high bar

185LB DLs - 14+7, 8+7, 5+4
HSPU - first few were sketchy then got my rhythm then for sure the last 9 sucked!
9:52
FOB Shank, Afghanistan

m/38/185/5-10

Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
used 2" pad under head.

Deadlift was 21, 10-5, 9
HPSU were 11-6-4,6-4-3-2, 3-2-2-2

Final Time was 6:30.. a new PR by 3 min!
Great improvement on the HSPU as the DL were about the same. HSPU is clearly not strength of mine but no longer a weakness. Good to see the work pay off.

Last effort in Sep shown below
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.

as rx'd - 9:55

24:42

Just figured out how to do HSPU on high bar. Doing 45 REALLY hurt.

4:36 with toes on smith machine. Will go against the wall next time.

m36/175/5'8

as rx'd 7:34

150lb DLs (as rx'd for my body weight)
Raised feet Push-Ups, which had my body at about 60 degrees off ground, getting closer to vertical!

7:58

Deadlifts as Rx'ed; handstand pushups assisted by shoulder-level bar.
Total time = 16:34

Easier workout today, so we added a few ab exercises to the end, GHD sit-ups 2 sets of 30, and 10LB medicine ball throw right and left side 2 sets of 15.
Dan B. 5:32
Justin C. 4:42
Brian B. 19:32
J.R. W. 8:32

225LBS deadlifts. 21-15-9
Handstand pushups. 21-15-9
GHD sit-ups. 2 sets of 30
Medicine ball throws. 2 sets of 15 each side

Diyala Crossfit, Iraq

185 DL
HSPU with feet hooked on a Smith machine.

7:40 PR. Got to work on my HSPU to really consider this valid though.

m.36.154

9/13/09
5:09 scaled to 125#dl and toes on 5' ladder

12/21/09
4:12 scaled to 165#dl and toes on 5'ladder

will go up next time on dl weight.

7:13

i've just posted age group standings for cf diane on www.logsitall.com/ranking - selected stats:

(as rx’d)
Median all: 8:07
Median women: 8:55

U19--- 9:14
20-30- 7:48
30-40- 8:09
40-50- 8:53
50-60—12:25
60+---- 8:32 (Mike Robinson, CF Results solo)

Top 5 50-60 year olds:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Mark Mills 7:32 M 50 170 Columbia Martial arts & Fitness
[2] Michael Donner 11:21 M 53 185 Mike's Garage
[3] Gary Gary 12:25 M 52
[4] Scott Hanson 13:32 M 50 156 Idaho Falls Family YMCA
[5] Mark Knox 14:01 M 53 165

Over 400 reporting - more data is always more better.

-bill patton

ps - i finally got around to adding a feature that i've wanted for a while - logsitall now automatically generates a graphical progress report each time you log a CF workout showing your time/reps/weight trend. feedback/suggestions are always welcome.

scaled Diane today.
21-15-9
205# DLs
piked HSPU

4:32

(last time May 16, 2009) 5:40 with 185# DLs and same hspu)

Did this one today. Scaled DL down to 200lbs, as I am new to them and have concerns about my technique.

Forgot to time it though. I kind of agree with BAM75 on comment #34 regarding ridiculously scaled down workouts with awesome times.

6:57 (pr by over 1:30)

As Rx = 7:31

toes to wall-straight up, nose to floor. admittedly, toes to wall easier than heels to wall. with heels to wall, my torso drifts out, and fall away from wall

blew my record out of the water

5:14

only split middle round of hspu
split all 3 rd of dl into two sets-for grip reasons

probably should have done heels to wall and dealt with the falling off the wall delay, judging by my time compared to others' times. more a balance than strength issue. think i've figured that i need to "load" my pelvis, instead of let it be out in "thrusted" position. will try that tonight.

Not a great effort, don't know why. Had to modify about a third of the HSPU's

12:12

rx'd
8:34

185#

7.43 PR

Diane

Deadlifts at 70kg
HSPU

Time 9mins 59sec

Previous Diane 16 min and DL at 50kg.

HSPU still just an upside down shake.

Good Fun

7:09 with 190#

Definitely could have done more, but I had no more weight. I hung my dive belt on the center of the bar to get to 190. Felt good even though I am sick for the third time in two months. Hope it blows over quickly.

6:37 as rx'd

Forehead to floor for most reps, got sloppy towards the end though

m/47/6'3/220

Scaled this one, 15/12/9 to handle the heavier weights and did only 3 rounds as I'm coming off of bad chest cold. The handstand PUs were tough. Did not get FRM on a lot of them and had to break up into 5 rep sets.

14:36

m/31/217

5:25

Assisted HSPU. Used a Bench to put feet on.

29/M/143

Scaled reps to 15-12-9

9:19, big PR over last time with same scaling

time - 14:57

dls very easy. unbroken. took about 1:30 total.
hspu head to 2 plates. most in sets of 3 or 4. many breaks.

7:58 rx

5'9" 167lbs 26yo

As Rx'd

22:35, handstands on 2 6" boxes

(I've noticed my shoulder press gains have pretty much leveled off, so I'm looking for more depth in range of motion to help it out. Those extra few inches are a pain in the rear.)

The level 1 Cert in Park City was great. Very informative. The training staff was very helpful and knowledgeable. It was a great weekend. I think the full two days were just right to cover all the information. I would have been happy to dive deeper in any of the topics but this cert set a good foundation.

The Level I cert in Monrovia with Andy was really good! I thought Andy was very professional, he didn't swear too much and was very funny and entertaining. He made the material very interesting and kept my attention. I was very impressed with Andy and his team. I went into the cert with a biased attitude since I had heard that some of the instructors were arrogant, used a lot of foul language and forgot to check their egos at the door. So two thumbs up for Andy and his team.
The material covered was very helpful and I learned a lot! I really like the way the information was broken down and I loved the hands on small group sessions. I am really excited to get started with clients and take more certifications!!

Cfwu x 3

WOD-
Sub'd 95# push press for hspu due to wrist injury

10.02

As rx'd, 6:00. Not quite a pr, just a little off. HSPUs are the weak link. All DLs unbroken sets.

As rx'ed 18:41, felt I did some pretty good HSPU's today.

I just can't get my deadlift form right. Really working on that, but still having to scale so much on these WODs. 105# & HSPUs with toes on a chair.
7:51
F/5'5"/27/177

m/37/188

11:00 ish last time was 14:11

11:46

DL: 205#
HSPU: Toes up on the Smith Machine

f/39/5'5"/148

started with 185#, but after 5 reps I realized how loooong it would take and dropped down to 135#. HSPU with feet on smith machine bar. felt like doo doo today. too much candy. 8:36

21-15-9
DL as rx'd
HSPU with feet on a 35.5" bench

4:36

Trying to balance intensity and still get as close to Rx'd as possible.
Started with HSPU's leaning against wall for first 21 but intensity dropped as my shoulders couldn't keep up. Did them to 1 ABMAT for the rest of them.
DL's at 225.
13:28
DL's took about 6 minutes
HSPU's took about 7 1/2 minutes.
Will try scaling DL's to 205 and use an ABMAT for the HSPU's next time to bring this closer to the desired intensity range for the whole thing in about 6 or 7 minutes.

35/m/175

used blue/green band as rx'd 5:03

21-15-9
Deadlift @ 185# (first 27 reps @ 205#)
Hspu off bar on squat rack
11:30

Tried the higher weight as suggested on the brandx forum.

Scaled up to 245 on dead's
all deads unbroken
hspu's 11/5/5 5/5/5 3/3/3
5:58
last diane with regular weight 5:13

M/44/178/5'9"
As Rx'd 11:05
HSPUs head to floor.

8:17 as RX'd.

m/57/5'10"/180

9:30

DL's as rx'ed.

Subbed 40# db presses for HSPUs. Probably should have gone 50.

also---had to switch bars between round 2 and 3.

jmsny111752

11:20

Subbed standing shoulder press with 135 lb. for HSPU, although I had to knock the weight down to 115 lb. after 6 reps of the 15 rep set. Deadlift part was actually easier than I had expected!

M/24/5'11''/200

I was proud to be a part of Team CrossFit Academy's first hosting of a level 1 cert.

First of all, Andy and the rest of the team was amazing. Great flow of information followed by skills and drills.

Having Coach Glassman show up for a 2 hour Q & A was awesome!

I look forward to what the future brings for myself, Team CrossFit Academy and CrossFit in large, in the months and years to come.

Godspeed Andy as you return to active duty!

Happy Holidays to all, now get some!

m/21/180

Diane as rx'd
16:10

too much muscle failure on HSPU

Had and awesome time at the level one in Park City. Chris, Miranda, Tyson, Eric, and Todd were enthusiastic, knowledgeable, and entertaining. I do wish the cert went for longer hours though, in order to get more hands on time with the movements. 8am-6pm might work better

Assisted HSPU
~feet on a bench, hips over shoulders over hands

6:28

m/178cm/88kg/33y
as rx'd
11:20

CFWU- minus pu's

Did different wod
For time:
run 200 meters
20 burpee's
run 400 m
15 burpee's
run 600 m
10 burpee's
run 800 m
5 burpee's

20:35

Diane as rx'd
4:18

M/35/190/6'2"

~12 minutes (forgot to look at clock as i was in such a hurry to get out of the gym but think this is a reasonable estimation)

m/31/155
15:02

crossfit noob, fist time 4 Diane
DL - 1/2 weight but doubled reps 40/30/20 (only had dumbbells)
HSP - broken sets and feet on wall for balance

m/38/76/210

DLs as rx'd (21,10-5,9)
HSPUs to 4" mat, very broken

6:05

CFWU X 3

as rx'd: 9:24

M/30/195/5'10

As Rx'd
4:37

9:59

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

rx'd (forehead to ground on hspu)

3:20 Killed my last time by 6 minutes!!

As rx'd: 11:50

Deadlifts only broken on 11th rep of Rd 2 to adjust grip. HSPUs dead today, after 189 dips sub yesterday; ant. delts and tris spent. Was hoping for better time; hopefully next time around it won't be compounded from the previous WOD.

M/32/127#/5'7"

Did as RX'd
225 (175% bodyweight)
HSPU Nose to ground

12:58
New best for me. Never done that many deadlifts at that weight. Now that i have some confidence with this one i should be able to get it around 10 Min. next time

21-15-9 reps of:
185 pound Deadlift
Handstand push-ups - feet hooked on bar

14:35

Spent some extra time trying to get DL form right on my own. Can still feel it in my lower back more than I should but starting to get the hang of it.

CFE C2 rower
4minon, 3minoff, 2minon, 30secoff, 1minon, 3minoff, 2minon, 30secoff, 4minon

followed by
21-15-9
Deadlifts@105#
Ring pushups (did HSPUs as part of a workout Sat)
6:14

as rx'ed ; first time
m/18/5'11"/165
11:57

first time as rx'd 14:32

M/31/5'7"/200
Third WOD attempted as rx'd.
Completed in 19 min. HSPU are brutal, DL not a problem.

DL 185
HSPU 1/2 ROM

11:xx

m/180/22
first time trying Diane
225# DL
subbed 115# push press
16.05

M/49/153/1-1-06

Using Jeff Martin tactics. Last "Diane" was 185# 6:22. Close enough to the 6 min. threshold to go up in weight.

205#
Toes on Smith

7:43

Too tired to do the math. + 81 seconds, +20#/DL rep. Probably works out to similar power output as prev. Now gotta strive for 6:00 @ 205.

30/m/71"/182#/Camp Taji, Iraq

CFWU x3
7:35 w/toes on wall for support
PR by 1:11

f/35yo/130#/5'5"

155# dl
hspu- but rom sucked

9:50

9:24

8:58 (PR)
HSPU's 2 inches less than full ROM (head to 25-lb plate). Dead lifts unbroken.

DL: 155lb
HSPU: head to deck
21-15-9
Forgot to stop clock, but less than 11min, which is 10min faster and 10lb heavier than last time.

MGySgt. USMC m/48/6'2"/210

225 Lb DL unbroken while practicing the Hook Grip
HSPU full ROM with a spotter.

Time: 9:13

Would have been over 20 minutes without a spotter.

OooRahh CrossFit

Fell a day behind. Had some shoulder pain from the previous workout, so scaled it back a bit.

21 Deadlifts (225lb)
21 Push ups
15 Deadlifts (225lb)
15 Push ups
9 Deadlifts (225lb)
9 Push ups

80 kgs DL: approx 23'00"

m/31/210
7:10
Weight as Rxd
Toes on smith machine

Brad
10:02
Weight as Rxd
Toes on smith machine

As Rxd. PR. 14:20. Eliminate break during 2nd round of DLs.

As Rx'd:

** Kipping HSPU after 21s**

11.18

3 mile run
22:44
then Wod
115# Hang Cleans
Push ups
6:59

Last time without running first
was 5:45

This was tough. I did it as rx'ed but it was the HSPU's that slowed me down.

Time: 16:04

M 50 6 ft 205# as rxed feet on bar DL 225 time 9:10.

m/45/165

deadlifts 185
21:10

This cold is starting to get to me! Feeling really weak today.

21-15-9:
205 # scaled DL
HSPUs

10:40

Arms felt raw. Still... shouldn't have to scale this, and should be at or under 10 mins. Pumped to come back with more intensity when I'm feeling better!

As RX'd
7:48

M/35/6'/212#

Deadlift 225# 21 15 9
push ups(regular) 42 30 18

12:24

First time doing the 225#, last time did 190# and regular push ups.

8:@3

HSPU against the wall, head touching the mat on the ground

8:23

21-15-9 reps of:
79 kg Deadlift
Handstand push-ups (knees on bench)

24:07

10:41

Subbed 185 for 225 Dead.
HSPU with flexband assitance.

M/ 35/ 131 lbs/ 5'-6"
As Rx: 7:49 (PR by just a few seconds)
My diet has not been that strict over the past week or so, and I'm sure I'll be slipping a bit over the holidays, so I'll take it.
I notice the difference, maybe it's mental, but I don't think so. I think/ know I can do A LOT better than that. I took a fair amount of mini breaks in each set.

10:00 as Rx'd

DL: 185, PR unk. by how much, don't remember last weight
HSPU: done with feet on bench, didn't time, focuses on form

8:31 as rx'd

Last time was around 8:50. Walking between two stations added about 30 seconds to each round as did talking to someone doing situps on a bosu ball nearby right before starting the 2nd round of deadlifts.

Bosu Ball Guy: Does that work out your lower back?
Me: It hits just about everything. Legs, the whole posterior chain - it hits a lot in a short period of time.
Bosu Ball Guy: I think that would just kill my lower back.
Me: After you get the form down, it's no problem, it's good fun (stop watch running - no more talk).

Then proceeded through 15 deadlifts with the guy looking on.

Wasn't smoked after this. Next time, need to try and move faster through the deadlifts and try the HSPU's closer to the deadlift station.

12:47 @185lb dl. Found a rhythm on the dl in the second round. HSPU slow down alot in round 2 and 3.

cfwu x 3
stretching / mobility exercises
a few warm up sets on the deadlifts, then

w.o.d.

21-15-9
225 lb deadlift (with hex bar)
handstand push up (limited range of motion by about 5-6 inches)

8:05

cfwu x 3
stretching / mobility exercises
a few warm up sets on the deadlifts, then

w.o.d.

21-15-9
deadlift 225 lbs. (with hex bar)
handstand push up (limited range of motion by 5-6 inches)

8:05

As rx'd with asst hspu 6:03

50/m/140
DL 175#
PP 115#
15:27

3:56

DL as RX'd
Feet on eye-level bar, nose to ground HSPU.

M/39/5'10"/182

M/22/160

4:43 as rx'd ( hspu not super great form)

get some!!!!!

as rx'd

4:59

@ the sweatbox

as rx'd:

7:05

@ the sweatbox

as rx'd:

7:05 (PR)

bench press 5x3 sets across 185lbs

cant do hspu so i put my feet on the bench everything else was rx'd

21-15-9
dl 225
hspu (feet on bench)

2:03

worked on my press afterwards.

Approx: 12min

M/34/6"1"/198

As Rx'ed:

090913 15:32
091221 9:03 (new PR)

New PR by 6 min 29 seconds. Improved on deadlifts and especially with HSPU. Still have room for improvement with HSPU.

M/33/145lbs/5'5"

As rx'd
6:30

as rx'd: 11:50

Drea, scaled to 95lb deadlifts: 15min

12:51 - 2m slower but better HSPU form
DL as rx'd
HSPU against wall - full ROM nose to floor

As Rx'd 8:25

Jamz - 9:50 (135lbs DL and 75lbs Press)

41m/207#/75.5"

6:33 scaled

DL 195#
HSPU on wall partial ROM/bridged on feet

21 dl
15/9 hspu
15 dl
9/6 hspu
9 dl
4/5 hspu

last time 6:47 w/ 185 and all bridged

21-15-9
55# DL
Smith pushups on 3rd peg

4:51

Then
21-15-9
37.5 front squat
55# lat pulldown
towel crunches

rx - 10:44

35yom / 206lbs

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

8:41

Apparently, I did this in 5:38 last time, and I'm not sure how. Either I'm having a bad week (which is totally possible), or I did it wrong or lighter last time (which is also possible). I do remember having an aching back for a few days last time. Anyhow, this time, I maintained good form, and banged through it the best I could. Bridged handstand push-ups are getting too easy...will NEED to do handstands soon.

as rx'd
11:47
dl unbroken, first set of hspu was 12. afterwas about 3

Rx'd

5:39

CFWU x 3; 6 x 40# on gravitron; ringdips

NOT as Rx'd
#185
1/3 HSPU; 2/3s #95 pushpress

15:52

M/53/143/5'8"

as rxd 9:30

as rx'd 11.42. pr

M/33/5'4"/142lbs
As rx'd
4:38
3 seconds slower than last time. DAMN!

As RXed: 16:03.

Got killed by HSPUs. Gotta build that upper body strength.

Jeff @ home
Nose to ground
4:30

27/m/5'7/210#

9 Minutes as RX'd

m/20/167

day 52

subbed hspu w/db press/push press/thruster 30lbs
165 DL

6:35

9:24
185# deadlifts

Monrovia, CA Level 1 Certification

Thank you to Andy and his team. The material/content was well organized and offered the information required to get a foot in the door, so to speak. The delivery was also entertaining and the "drop in" appearances by John and Greg were terrific. Kudos need to go out to Jason Khalipa too: his coaching style shows genuine concern for the student and passion for the domain.

The only suggestions we have to improve the certs are: smaller groups (60+ is too big, 40 would be better, as most affiliates would have facility issues - space, bathrooms) and more time to practice the techniques learned, as good form needs repetition to "stick".

Merry Christmas and Happy New Year to all!

Hélène & Luc

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups SUB push-ups in piked position on bench

8:46
------------------------------------------------------------------------
Compare to 090913

8:16

deadlifts @ 102.5kg

time: ~14min

21-15-9

185 lb. deadlift
handstand push-up progression (on smith machine)

12:05

M/24/210

8 min. 11 Sec.

As is.

m/24/210

8 min. 11 sec.

As is.

6:12

thanks to stinker for being present to witness the lackluster performance...better than being alone!

4:57 (pr)

F/43/5'2/115

13:23 NEW PR (185# and 1+ Abmat HSPUs)

Shaved last time (16:34) by 3 mins.

As rx'd : 7:22(PR by 26 seconds)

Theresa: 8:17 (155# DL & HSPU to 5 1/4" off floor, a.k.a.- elbow wiggles)

As RX'D

12:54

@thesweatbox

8:25

struggled with the hspu's

[PR4:16]

6:01

As rx'd

17:36

13:10 as Rx'd

Previously:
14:02 09-13-2009
9:31 10-16-2007
10:58 10-26-2006
13:50 10-16-2006

CFWU
Diane
14:12 - 091228
20:00 - 090920
20:40 - 090523
M/48/193#/72"

as rxd, 7:06, PR by :05 sec

4:34 - prior two days took their toll apparently...

-3:58 prev-

triceps are smoked from this cycle. PR is 3:11. Today did it in 3:35 Rx'd

3:56

17JUN09 = 5:17
13SEP09 = 5:40

subbed 100lb push press for HSPUs. did the WOD right after a 5k row.

12:07

21-15-9

65# Deadlift
20# DB shoulder press

6:20

14:53

m/30/6'/172

10:50 w/ 200# dl

48/M/184
modified
decline pushups(bench)
165 deadlift
12:50

M/32/6'3"/203

6:58

First 9 HSPU As Rx'd. Rest w/ feet elevated, torso vertical.

m/36/5'9/176
CFWU-3. Reg. Superman. DU. No Burgener.
12:38
Terrible, HSPU. Hopefully due to soreness from heavy thrusters a couple of days before.
9/13: 10:48
5/16: 9:35
5/8/08: 6:25 w/only 4 rx'd HSPU.

225 lb DL
85 lb PP

7:11

last workout of 2009!!!!!

Diane as rx'd with metal weights and parallettes:

4:55

First day back in town. felt slow and weak today, 12 min rest then

5k row 19:49

later,
b
m/33/5'8-1/2"/169

225dl; hspu with feet on bar in garage. same as last time. Today 10.45, 2.30min better than last time.

CFWU 3x10 -Dips

First time as RXd, All HSPUs Unbroken.

12:13

M/25/5'9"/195

modified:
21-15-9
225# deadlift
115# shoulder press

23:52

M/20/5'10/135

scaled deadlifts to #165 (used dumbbells)
scaled handstand push-ups to pike push-ups on 22" box

9:38

M/34/170

"Diane"
21-15-9 reps of:
185 pound Deadlift
Handstand push-ups (feet on roof of van)

9:15

stretch then:
run 7 miles (treadmill/0%)~7:55 pace

Subbed Ring Dips for HSPUs.

14:39

[14:39]

Feet over smith bar for HSPU: 6.30

did 185 lbs for deadlift
did knee bridged HSPU to have nose to floor
13:01

M/40/197/6'

As rx'ed
7:35

I really thought i was doing well until my buddy Sean busted out a 2:14.

185 lbs on the deadlift, otherwise at rx'd

7:45

205# dl, hspu w/ feet anchored 3' above gronud

9:40

23.m.139.65"

as rx'd
5:44(PR)

Last Time/PR:
6:35

29/m/185

as rx'd: 7:10 (PR)

did this following a rest day; contributed greatly to shoulder recovery and hence the PR.

m/29/5'9"/160

23:00

just coming back from holidays

pr=18:10

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

13:23 Better than last time of more than 15:00, but need to get faster

34 yom.

As rx'd. Got 17 deadlifts on the first set. 9 in a row on the second set and all nine in a row on the third set. HSPU slowed me down yet again. Got 9 in a row on the first set.
Time 11:53 (PR)

Last time was 12:52

44 yom 202 lbs.

1 1/10 mile run wu

215 lbs.
pike pushups

9:15 (PR)

scaled 1-12-10
135# deadlift and hspu on 3/4" board + mat
10:44

9-19-09 did 95# DL 15/12/9 = 12:14
next time increase DL to 150#?

7:18
as rx'd
HSPU were feet on squat bar about chest level high.

10:56

10:44

31/m/165/65"
7:45 (PR)
as RX'D

45/m/172

12:33

DL much better, HSPU much worse, overall worse now about 4 min off PR

Meghan: 5:20 (85 lb deadlifts/handstand depth to foam thing)
VB: 8:08 (135/pike pushups)
Carey: 10:30 (135/3 abmats)
Alex A: 8:55 (155/two 25's & abmat)
Amanda: 5:30 (faom)
Mikey: 5:39 (95/two 25's & 2 abmats)
Jack: 5:53 (155)
Max: 6:49 (135/two 25's & 2 abmats)
Pat: 8:10 (165/ two 25's & 2 abmats)
Kenz: 6:10 (95/two abmats)
Renee: 7:41 (55/foam)
Lama: 8:36 (185/two 10's & abmat)
Pip: 6:55 (185/1 abmat)
Colleen: 5:59 (95/foam)
Lauren: 5:50 (65/3 abmats)
Frank: 6:32 (55/foam)
Abby: 8:24 (95/foam)

as rx`d

3:47

Deadlift - 205lb
HSPU - halfway down (used 4 books)

Time - 8:58

Deadlifts felt great, can increase the weight next time. Still working on building strength for HSPU. Can get about first 10 reps head to floor and then 1 at a time. So decided to do half way to get the reps in.

Hey all just wanted to say i finally cracked a sub 3:00 Fran at 2:41. It took me a year to get down, but finally got it! I did it on Thursday and 2 days later I'm still in rough shape... But I wouldn't have any other way!