October 10, 2011

Monday 111010

"Diane"

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

Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs).
Post time to comments.

Compare to 110403.

ArgentinaL1_MorristownL1_SantaClaraL1_ChandlerL1_CentralLondonL1_SydneyCPC_CFNewEnglandCFK_th.jpg

View image

CrossFit Level 1 Certificate Courses: CrossFit Tuluka, CrossFit Morristown, CrossFit Santa Clara, CrossFit Forever Strong, CrossFit Central London.
CrossFit Coach's Prep Course: CrossFit Effects.
CrossFit Kids Course: CrossFit New England.


"The Fittest Woman in the World: Thor's Daughter" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Laurie Galassi and Annie Sakamoto - video [wmv] [mov]


"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
- Milton Berle

Posted by Pukie at October 10, 2011 5:00 PM
Comments

Yes!

Comment #1 - Posted by: Brandon at October 9, 2011 5:02 PM

PATTI!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!is a stud

Comment #2 - Posted by: Garrett Janda at October 9, 2011 5:04 PM

Our gym did this WOD last month. 2:41rx unbroken.

Comment #3 - Posted by: ALEX at October 9, 2011 5:14 PM

Love this WOD demo. Thanks, girls.

Comment #4 - Posted by: denise thomas at October 9, 2011 5:25 PM

M/34/130#/5'7"

As RX'd

7:21

Second round ripped open my left hand. Good times

Comment #5 - Posted by: robert bourgault at October 9, 2011 6:02 PM

Level 1 Morristown was fantastic! Absolutely loved everything. Great trainers, great workouts, and a great program!

Comment #6 - Posted by: Sean at October 9, 2011 6:06 PM

The crew at the Chandler, AZ cert was amazing. Had a great time there.

Comment #7 - Posted by: Shussie at October 9, 2011 6:07 PM

I don't have the strength for that many handstand pushups yet, I have been subbing in push-presses. Is there anything that might be more appropriate?

Thanks

Comment #8 - Posted by: Dave at October 9, 2011 6:09 PM

Wheelhouse. Pumped.

Comment #9 - Posted by: Dave Williams at October 9, 2011 6:10 PM

I don't have that many handstand pushups in me yet, I have been subbing in push presses. Is there anything else that might be more appropriate?
Thanks

Comment #10 - Posted by: Dave at October 9, 2011 6:11 PM

@Dave...you can either go knees on a box or toes on a box in the pike position and then do your best to simulate the actual push.

Comment #11 - Posted by: rick at October 9, 2011 6:20 PM

my arms are long which makes handstand pushups really hard. can the handstand pushups be as wide as u want? any rules or as long as your head hits the ground?

Comment #12 - Posted by: pat at October 9, 2011 6:31 PM

La certificación L1 en CrossFit Tuluka, Buenos Aires-Argentina estuvo espectacular, excelente staff, gran ambiente, buenos amigos!
Gracias a CFHQ por darme la oportunidad de hacer mi primer internship, ha sido una gran experiencia, gracias Pat por confiar en mi, Maggie, Lance, Pavel, un gusto trabajar con ustedes!
Nos vemos pronto,
Carlos Andrade

Comment #13 - Posted by: Carlox at October 9, 2011 6:41 PM

Level 1 cert at Crossfit Santa Clara was an incredible experience. All of the instruction and critique was incredible. And what was most amazing is I have been doing Crossfit for over a year and have always struggled to get my first muscle up. Less than 5 minutes with Khalipa and I got my first muscle up...then six more. The cert experience is amazing and I would recommend it to anyone.

Comment #14 - Posted by: Bryan at October 9, 2011 7:01 PM

The cert at Morristown was awesome. I actually PR'd in 3 different ways in the same Fran...energy levels were nuts and the trainers were great in every category. Looking forward to bringing that level of game back to school.

Comment #15 - Posted by: Elvis at October 9, 2011 7:06 PM

Nuevamente otro Nivel 1 de lujo. El ambiente estuvo fenomenal, varios paises unidos con una sola pasion, eso que llamamos CrossFit. Se agradece la buena onda de todos los participantes, felicidades a Tuluka por la iniciativa, y finalmente fue un placer trabajar con mi hermano Carlos, y nuestros estimados Pat, Maggie y Lance ¡siempre aprendemos!

Comment #16 - Posted by: Pavel Saenz at October 9, 2011 7:15 PM

Nuevamente otro Nivel 1 de lujo. El ambiente estuvo fenomenal, varios paises unidos con una sola pasion, eso que llamamos CrossFit. Se agradece la buena onda de todos los participantes, felicidades a Tuluka por la iniciativa, y finalmente fue un placer trabajar con mi hermano Carlos, y nuestros estimados Pat, Maggie y Lance ¡siempre aprendemos!

Comment #17 - Posted by: Pavel Saenz at October 9, 2011 7:16 PM

#8 Dave

Instead of push press you can put your knees on a chair or box jump to scale the HS pushup. You should try scaling it over push-press because there is no sub for getting inverted. It is being inverted for an extended period of time that will make it harder than just doing a push-press. Keep up the good work.

Comment #18 - Posted by: robert bourgault at October 9, 2011 8:58 PM

Amazing L1 cert this weekend at Crossfit Santa Clara! Good times with Austin, Dave, Josh, Jason, Neal, Stephane--Inspiring coaches and people. LL, LD, Q all weekend long in norcal. Thank you for your time, knowledge and passion guys!

Comment #19 - Posted by: Ryan at October 9, 2011 9:02 PM

I mean really...how charming, beautiful and humble do we want the Fittest Woman in the World to be?

Annie is so classy as a person and as an athlete and is going to become the most amazing ambassador for the sport.

Let's hope she stays healthy.

Comment #20 - Posted by: nick in sydney at October 9, 2011 9:32 PM

Exelente la Cetificacion Level 1 realizada en BsAs
Argentina en CrossFit TULUKA.
Gracias a Pat, Maggie, Lance & CrossFit HQ
Gracias a Carlos Andrade & Pavel Saenz fue un placer y fueron de mucha ayuda.
Nico Ini
CrossFit tuluka

Comment #21 - Posted by: Nico Ini at October 9, 2011 9:37 PM

Part of the big group on the top right. Crossfit Level one was awesome and the course was taught by some of the best athletes i have ever met. Thanks guys for an awesome two days of crossfit.

Comment #22 - Posted by: abenadij at October 9, 2011 11:16 PM

coaches prop @sydney was a fantastic 2 days. big props to the coaches boz, lily and doug thanks heaps.Gained alot of knowledge from you guys,OK!! highly recommend

Comment #23 - Posted by: kai at October 9, 2011 11:58 PM

Level 1 Course Central London was amazing - life changing even! Get on it!

Comment #24 - Posted by: Alex Cheong at October 10, 2011 12:07 AM

Fantastic Level 1 course in CrossFit Central London over the weekend. Big shout out and thank you to all of our excellent coaches (Karl, Jami, Mads, Drake, Simon and Mel) and to all of the participants, and to Brian from CFCL for hosting.

Comment #25 - Posted by: Derek at October 10, 2011 12:46 AM

Tucker just held a great Gymnastic cert in Honolulu.

This is the cert with the greatest potential to change your total game, deepen your understanding of CrossFit across the board, and it provides the most fertile ground for exploration and additional strength development.

Take it for your own sake, even if you're not a trainer.

Comment #26 - Posted by: TRN III at October 10, 2011 1:15 AM

For the deadlifts, what % of 1 RM should they be roughly? It's just that I'll have to scale, and need to know if this should be a heavy workout, or speed etc.....

Thanks!

Comment #27 - Posted by: Lauren at October 10, 2011 1:22 AM

Level 1 cert @ CrossFit Central London was outstanding. Thanks to all the Rock Star Coaches:- Karl, Mads, Jami, Drake, Simon & Melissa for your passion, knowledge, attitude and help. Nothing was a problem for you guys and it made for a magnificent weekend. I learned so much. Big shout to Brian for his help and friendliness and coffee..splendid!
High fives and chest bumps all round. Get some!!

Steve C

Comment #28 - Posted by: StevieC CFWorcestershire at October 10, 2011 3:10 AM

m/46/185

8:57

Comment #29 - Posted by: cosmo at October 10, 2011 4:05 AM

10 mins as requested.

Comment #30 - Posted by: Ashy Cat at October 10, 2011 4:06 AM

M/41/238 lbs/5'11 tall

10 mins as requested

Comment #31 - Posted by: Ashy Cat at October 10, 2011 4:11 AM

As Rx'ed

3:18

PR!!

Comment #32 - Posted by: JC/M/29/68"/163 at October 10, 2011 4:17 AM

Awesome Crossfit Kids Cert at CFNE...great instruction, deep knowledge and experience and fun staff...all that and I kept my change streak alive by finding two quarters!

Comment #33 - Posted by: DSG m/43/175 at October 10, 2011 4:20 AM

Level 1 in Central London was amazing this weekend. Staff were brilliant, each and every one of them. Karl, Mads, Jami, Drake, Simon & Melissa were all quality coaches and people. Thank you!

Comment #34 - Posted by: dinga at October 10, 2011 4:45 AM

Is it just me, or does Bozz need a haircut?

Comment #35 - Posted by: Bry Guy at October 10, 2011 5:01 AM

are the handstand push ups against a wall or free standing? thanks for any clarification :D

Comment #36 - Posted by: Peter Panacci at October 10, 2011 5:11 AM

12:53, first crossfit workout in years... i'm back baby

Comment #37 - Posted by: bowcy at October 10, 2011 5:18 AM

Germany, Münster

M 37/5´11/187lbs

04:12 min

Comment #38 - Posted by: Rico at October 10, 2011 5:26 AM

I"m kinda a stickler for form (for myself) so I need to know is Annie bouncing the bar a bit too much on her DL's? If so, that's ok to do?

I'm not hating, or judging, just asking.

Comment #39 - Posted by: MDMelissa at October 10, 2011 5:46 AM

6:20 Rx'd

* DL's unbroken
* HSPU's broken early and mostly kipping...

Comment #40 - Posted by: MarcusG 30 5'9" 155 at October 10, 2011 5:50 AM

The level 1 cert at Forever Strong in Chandler was fantastic. I have been a strength coach/trainer for the last 27 years and I can honestly say Russell and his staff were the kind of coaches that I aspire to be.

Comment #41 - Posted by: Mike Westerling at October 10, 2011 5:58 AM

7:30.

The first set of HSPUs I leaned inverted from a bench instead, the rest as RX'd.

Comment #42 - Posted by: Rickard at October 10, 2011 6:13 AM

9:23

Comment #43 - Posted by: Kg at October 10, 2011 6:14 AM

6:57

Comment #44 - Posted by: Jacob H. M / 27 / 6'1" / 155 at October 10, 2011 6:25 AM

9:18 as rx'd. PR

Comment #45 - Posted by: preacherman at October 10, 2011 6:34 AM

9:33 RX'ed. Previous time 110403 was 8:35 with shallow HSPUs.
Max sit-ups 60 seconds: 46.
Tabata core series 53 (inverted crunches 13, side extensions 13-13, back extensions 14).

Comment #46 - Posted by: Alan H. in Kabul at October 10, 2011 6:50 AM

Que buena onda, chicos.
Felicitaciones por el Level I.
Un abrazo,
Joel
CrossFit Brasil

Comment #47 - Posted by: Joel at October 10, 2011 6:59 AM

2011-10-10: 5:53.1:32,2:10, 2:00(abmat)
2011-04-04: 5:26@210. (abmat)
2010-11-26: 7:34
2009-12-21: 9:55
2009-09-13: 10:27
2009-05-16: 23:24

Comment #48 - Posted by: gs at October 10, 2011 7:04 AM

6:31 as rx'd

Comment #49 - Posted by: Arth Gwyr - M / 30 / 5'7" / 185 at October 10, 2011 7:07 AM

M/25/225

21-15-9
225 dl
Feet on bench pike pushup

10:19

First time ever posting, kicked my butt!!

Have been transitioning from bodybuilding to crossfit after watching the crossfit games on espn2. Really motivating stuff! Signed up for my cert on dec 4th at atlas crossfit in Chicago. I'm hooked!

Comment #50 - Posted by: Chase at October 10, 2011 7:07 AM

12:20
21 w/ HSPU, 15 w/ reg PU, 9 w/ reg PU

Comment #51 - Posted by: bwk5015 at October 10, 2011 7:20 AM

17:24 with Ring HSPU

Comment #52 - Posted by: Jetté 42/M/5'11"/170 at October 10, 2011 7:24 AM

7:01 as rx'd
DL's unbroken
HSPU Broken at 10-5-4

Comment #53 - Posted by: nick at October 10, 2011 7:34 AM

Awesome lvl 1 cert in Chandler! Thanks to all the coachs!

Comment #54 - Posted by: TylerE at October 10, 2011 7:54 AM

4:54
Substituted HSPU with Wall Facing Elevated Push Ups.

Comment #55 - Posted by: G.P./M/51/73"/249 at October 10, 2011 7:59 AM

Took about 15 minutes as rx'd

Deadlifts/HSPU required break in first and second set

3rd set unbroken for both!

3,2,1 Bro

M 5'9 170

Comment #56 - Posted by: Aaron Pollock at October 10, 2011 8:17 AM

First time ever!
6:39

Comment #57 - Posted by: Joel, Sweden at October 10, 2011 8:26 AM

Excelente la capacitacion en level 1 en Buenos Aires. Gracias Crossfit HQ, a Crossfti Tuluka, a Pat, Magui, Lance, Carlos y Pavel. Fue un excelente aprendizaje. Fue de mucha ayuda que hayan estado los traductores latinos como Pavel y carlos que ademas son excelentes coach. muchas gracias!

Comment #58 - Posted by: juani "maka" coronel at October 10, 2011 8:34 AM

m/41/156
3:57 as rx'd

Comment #59 - Posted by: Seth H. at October 10, 2011 8:40 AM

So, a brief testimonial. I just finished the Army Ten Miler
this weekend in beautiful DC. Great race, great turn out
and I saw a lot of CF'ers out there, the long socks and
minimalist shoes are a dead give away! Well, I ran it in 77minutes, not a land speed record but pretty good for not
doing anything but main site programming. I listened to a
lot of people talk about their specialized, long milage training
programs with a smile on my face. Broad, general fitness. Thanks coach and the CFHQ staff.

Comment #60 - Posted by: Drew at October 10, 2011 8:49 AM

7:29 rx'd

Comment #61 - Posted by: Dylan m/37/6'/170 at October 10, 2011 9:01 AM

Kipping the HSPU should be considered scaled, not rx'd. IMO

Comment #62 - Posted by: noah at October 10, 2011 9:10 AM

5:40 Rx'd and a big PR.

And a big nod to Annie as premier ambassador for CrossFit. What a wholesome person!

Comment #63 - Posted by: james.patrick [M/49/66"/135] at October 10, 2011 9:27 AM

One gal shoulders as low as elbows the other shoulders never near that depth, like bench to the chest and benching just to 90 degrees at elbow. Big difference in load/stress, what do you think?

Comment #64 - Posted by: Nilo lins at October 10, 2011 9:29 AM

Fantastic job Russell and crew at the Level 1 Cert Crossfit Forever Strong. Thanks for the use of the beautiful facility Jason.

Comment #65 - Posted by: Kevin at October 10, 2011 9:45 AM

Nilo, yes big difference in distance weight is moved. The bench press analogy is more accurately comparing narrow grip to wide grip rather than limited ROM though. Both women are touching down and locking out. Looking at Annie and Laurie it is more because of limb/neck length. To kip though is more like choosing to do push-ups from knees.

Comment #66 - Posted by: noah at October 10, 2011 9:53 AM

Playing catch up
Tweaked last thurs wod:
instead of squat snatches, sub back squats:
run 800 meters: 3 rounds alternate with
back squats: 15 reps/3 rounds at 95-115-135

19:30

Ease back into it as I took the last cycle off

Laura f/49/5'7/145

Comment #67 - Posted by: power-girl at October 10, 2011 9:55 AM

I did what I call the Melloncamp WOD. It's Jack and Dianne with a ten min break between. Jack- 7 rounds, Dianne 6:51 scaled.

Comment #68 - Posted by: Robert at October 10, 2011 9:59 AM

M/23/5'7"/175
5:25 W/ 205 Dead lift then 10 min rest then
"Handsome Jay"
10xHSPU/20XKnees to Elbows/30xburpees/40xboxjumps/50xdips/60xpullups/70xpushups/80xsitups/90xsquats/100xdouble unders
42:00
always in "Boots and Utes"

Comment #69 - Posted by: Kirby at October 10, 2011 10:15 AM

7:54

Comment #70 - Posted by: mlt at October 10, 2011 10:19 AM

12:50 rx.

Comment #71 - Posted by: cm at October 10, 2011 10:19 AM

level 1 cert in Chandler was AMAZING! I loved the info and feedback from the coaches. They did a wonderful job and were really efficient.. My first Fran! #45 7:23. needs work, but im just reaching the 3 month mark at crossFit! i Love this stuff!

Comment #72 - Posted by: paulab at October 10, 2011 10:24 AM

9:57, first time 185 DL, HSPU modified w/ feet on wall or bench

Comment #73 - Posted by: RussA at October 10, 2011 10:32 AM

M/42/6'/200
2:58 rx

Comment #74 - Posted by: knuckles at October 10, 2011 10:34 AM

With Annie's strict form, I think she is the winner. And yes I am still the president of the official Annie Sakamoto Fan Club... not "just" her internet stalker.

Comment #75 - Posted by: Pit Master at October 10, 2011 10:35 AM

8:15 rx'd. Awesome Cert. @ Santa Clara this weekend and I'm already a better crossfiter because of the knowledge I've gained. Thanks to Josh, Dave, Austin, Jason,Stephane, and Neal.

Comment #76 - Posted by: Jeff A. at October 10, 2011 10:45 AM

135lbs, head to 25lb & 10lb plates

9:23

Comment #77 - Posted by: brittk at October 10, 2011 11:01 AM

BW 133.8 today

4:41 (PR)

185 on DL's. All sets unbroken except last set HSPU at 6/3. Strict form on HSPU's, top of head touching floor to lockout at top.

Comment #78 - Posted by: Bill M. m/47/5'3"/134 at October 10, 2011 11:04 AM

Monday 111010
"Diane"

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

time 7:33

last time 12:17
last last time 11:14


Also I got 16 HSPUs in a row which is a PP in itself.

so HSPUs were 16/5
second round 8/4/3(I think that is how it broke)
last round BROKE I thik I got 4/2/1/1/1 or something like that. Last round HSPUs were dead. As much as I wanted to do them I was barely getting singles.

Deads all unbroken
Good day.

Comment #79 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at October 10, 2011 11:07 AM

GREAT JOB to the Chandler AZ Level 1 instructors led by Russell. World class athletes that also happen to be great instructors. Erik P dominated the lecture series. PS-if you take a level 1, stay around during lunch time and watch the instructors workout!

Comment #80 - Posted by: Ben at October 10, 2011 11:13 AM

6:16
PR for me on this one. 10 months into CrossFit and the PR's just keep coming.

m/38/6'1"/200

Comment #81 - Posted by: Rough Robbie at October 10, 2011 11:21 AM

CFW up felt good
"Diane"
Not today lower back strain not fully healed
It’s going to be pick and choose WOD's or just CFW
M/54/72"/210

Comment #82 - Posted by: Pete In Sun City at October 10, 2011 11:23 AM

Ok I will start this off by saying this was my first Crossfit workout.

15:12

I know, I know...I have work to do.

Comment #83 - Posted by: Wade at October 10, 2011 11:31 AM

2011-10-10: 5:53.1:32,2:20,2:00(abmat)
2011-04-04: 5:26@210. (abmat)
2010-11-26: 7:34
2009-12-21: 9:55
2009-09-13: 10:27
2009-05-16: 23:24

Comment #84 - Posted by: gs at October 10, 2011 11:35 AM

M/34/6'3"/200
12.33 Rx'd.
Prev:
11:50 w/ Scaled HSPUs mixed in.


Comment #85 - Posted by: Ben S at October 10, 2011 11:36 AM

10:17 as Rx'd

Comment #86 - Posted by: Brydo at October 10, 2011 11:52 AM

43/m/176cm/73kg

As rx'd

8:21 PR (last time 8:58 PR)

DLs unbroken (hard), HSPUs 8/7/6-6/5/4-4/2/1/1/1
Last round of HSPUs ate up a lot of time.

Comment #87 - Posted by: Memuc at October 10, 2011 11:58 AM

F / 49 / 120 / 5' 2"
12:20

DL (155# - all unbroken)
HSPU ( all strict)

Comment #88 - Posted by: Bonnie Lynn at October 10, 2011 12:06 PM

as rx´d with partly assisted HSPU
6:36

still have to work on the HSPU.

Comment #89 - Posted by: tanzenfranz . M/27/188kg/92cm at October 10, 2011 12:08 PM

m/32/151/5'6"

As rx'd

7:23

Comment #90 - Posted by: Michael Heafner at October 10, 2011 12:10 PM

11:04 @ 205#

Comment #91 - Posted by: Eli at October 10, 2011 12:15 PM

moded from deads to squats @ 195, need to work on the wheels!

9 flat

Comment #92 - Posted by: AStein m/21/165/5'8" at October 10, 2011 12:16 PM

7:11 as Rx.

Comment #93 - Posted by: Boomhauer at October 10, 2011 12:29 PM

First time deadlifting for me, I was able to heft the 225 load but it didn't feel right. Scaled it back to 180 and I was able to do it with good form. Took about 25 minutes overall, but some of that was going from the weight room ( all mirrors) to someplace I could hand stand against the wall. I'm only in Pensacola for another week, so there's not much use finding a better gym than the one on base here.

Comment #94 - Posted by: Milt at October 10, 2011 12:46 PM

1k run 4:14 rest Diane 185# dl 65# sp 10:20

Comment #95 - Posted by: ccraft at October 10, 2011 1:18 PM

27/M/190

185# DL
65# Push Press

11:31

Still tough sledding. Getting back into shape.

Comment #96 - Posted by: Matt Murdoc at October 10, 2011 1:20 PM

M/21/5'9"/155#

8:52 Rx'd.

Comment #97 - Posted by: Dustin B at October 10, 2011 1:22 PM

9:20 rx, pr

Comment #98 - Posted by: Raph at October 10, 2011 1:28 PM

CFWU x 3 (10 reps instead of 15) then "Diane" as Rx.

6:49 (PR)

Took 40 seconds off my time from April. Wasn't feeling particularly great today (might have been that bottle of wine last night) but I pushed hard and kept rests short. Went 15-6 on opening sets of both deadlifts and HSPU.

Comment #99 - Posted by: Sheldon N (M/34/6'/183) at October 10, 2011 1:31 PM

Central London L1 was amazing, was inspirational watching the Coaches working out at lunchtime also an honour learning from them and meeting so many like minded people dedicated to Crossfit.

Comment #100 - Posted by: steve at October 10, 2011 1:37 PM

15:11 as RX'd (PR!!)
did 14:26 in april (not rx'd)
then 19:11 in may RX'd

DL unbroken
HSPU were down to singles before I was done with the first round. Still working on that.
cs

Comment #101 - Posted by: jtoops m/27/205 at October 10, 2011 1:51 PM

15:25 Rx'd
I thought I did good today, but you all are crazy!

Comment #102 - Posted by: Ham at October 10, 2011 2:07 PM

11:29 as requested. i feel ya Ham, i feel good about how i do it then i see other times. hahaha! but its about beatin yourself, so i remain stoked.

Comment #103 - Posted by: cameron buford at October 10, 2011 2:14 PM

subbed

21-15-9 205# DL
42-30-18 push-ups (shoulder injured can't do over the head exercises

time: 8:35

Comment #104 - Posted by: nucf m/25/5'7"/155 at October 10, 2011 2:17 PM

M/30/90kg

8:58sec
Rx'd

Deadlifts were broken, HSPU was strict but I think thats where I need to scale back and do kipping HSPU. Hard work!

Location
Mangere,Auckland, NZ

Comment #105 - Posted by: Leslie Tuilaepa at October 10, 2011 2:20 PM

6:30, same as last time. pr is about 4:50, but with worse hspu's.

Comment #106 - Posted by: ScottMacArthur at October 10, 2011 2:23 PM

The deadlifts weren't as bad as I thought but the headstand pushups killed me!
44:27 as rx'd
Plus 800 meters in 3:05

Comment #107 - Posted by: Gerard m/28/6'/201.9 at October 10, 2011 2:46 PM

CrossFit Kids Cert was amazing. A great blend of science, practical coaching work, games and fun. So much of how to train kids applies to adults but not the other way around so if you want to work with Kids it's a must. A lot of very important differences that you might not think of. It is worth doing.

The cert staff Aimee, John, Kelly and Todd are great. The coaching was great and practical and the lectures were really informative. The games were a blast.

Comment #108 - Posted by: Keith Wittenstein at October 10, 2011 2:46 PM

As rx'd 5:30. All deeds unbroken. Got 18 strict hspus then the rest were broken.

Comment #109 - Posted by: Kurt at October 10, 2011 2:47 PM

M/34/5'4"/145lbs
As RX'd
3:01 PR by 14 seconds

Comment #110 - Posted by: Matt Burritt at October 10, 2011 3:09 PM

10:31 rx'd

Comment #111 - Posted by: B-Mo M/34/6'/195 at October 10, 2011 3:12 PM

as rx'd

7:03(pr)

Comment #112 - Posted by: ferb44 181# at October 10, 2011 3:13 PM

6:03 as rxd - PR for me!

handstand pushups were strict, and the limiting factor for me. I had to break up the last set 3-2-2-2. I enjoyed that one quite a bit!

Comment #113 - Posted by: Chris at October 10, 2011 3:23 PM

As rx'd: 5:34

Comment #114 - Posted by: therozfather. 31/M/194 at October 10, 2011 3:32 PM

as rx'd:

9:35

Comment #115 - Posted by: Shawn B. M / 39 / 5'9" / 152 at October 10, 2011 3:37 PM

2:44 rx

Comment #116 - Posted by: Tony Deweese at October 10, 2011 3:38 PM

11:29 as rx'd. DL's unbroken; broken HSPU's (down to 1-2 reps on the final set).

M/48/6'2/205

Comment #117 - Posted by: DougR at October 10, 2011 3:40 PM

Certificación Level 1 en CrossFit TULUKA,Excelente trabajo el del Staff!
Siempre es un placer aprender de Maggie y Pat,conocer a otro tremendo atleta: Lance y una gran alegría ver a Carlos Andrade y Pavel Saenz, empezar este camino a ser miembros del Staff certificador, felicitaciones y gracias a Todos, Siri.

Comment #118 - Posted by: santiago at October 10, 2011 3:53 PM

15:22
My HSPU count was 7-5-3, since I can't really do HSPUs whatsoever.
I also did Fran:
6:11, took 50 seconds off previous PR.

Comment #119 - Posted by: Edwards M/15/5'11/160 at October 10, 2011 4:22 PM

As rxd
7.24(pr)

Comment #120 - Posted by: Jonblaze at October 10, 2011 4:23 PM

M/35/5'11"/222

130# DL, Shallow HSP (as deep as I could go)

6:50

Comment #121 - Posted by: J. Bolen at October 10, 2011 4:24 PM

Well im about to deploy for a few weeks so I went to Crossfit Norfolk to pick up chalk and a shirt from them and did their workout

6 prowlers

Fran
10:03

Way off my PR but my legs were fried! Great workout, great box and great people.

Comment #122 - Posted by: Fernando m/22/5'9/155 at October 10, 2011 4:29 PM

Rxd

5.50 pr

Comment #123 - Posted by: controlfreak at October 10, 2011 4:33 PM

Rxd

5.50 pr

Comment #124 - Posted by: controlfreak at October 10, 2011 4:34 PM

3:15 as RX'd

Comment #125 - Posted by: J. Conyers at October 10, 2011 4:36 PM

7:43

Looking forward to taking the free intro class on Saturday @ CrossFit Waipio.. "SHOOTS BRUH""""

Comment #126 - Posted by: Ray m/40/5'11/195 at October 10, 2011 4:41 PM

14.16
h2fp on hspu's

Comment #127 - Posted by: Kyle A. at October 10, 2011 4:49 PM

as rx'd
4:56

not happy, dam hspu's

Comment #128 - Posted by: Troy at October 10, 2011 4:55 PM

40M/5'10"/173#

W/U: 3 rnds of: erg row, 10 cal; 45# SP, 10x. Strict weighted pull-up, 3x5 at 20-25-30 (de-load).

As Rx: 4:36 (active rest).

C/D: squat hold, 5 min; PNF of hamstrings; goam roll upper- and mid-back.

Off PR by 2:10. Eleventh time doing this WOD. This is my fave of the girl WODs so it was difficult to not blitz through it.

On the DL, I visualized "putting my shoulder blades into my back pokets." It was a new way of making sure my shoulder blades remained locked in place.

Comment #129 - Posted by: rjf (Since 07-20-07. WOD no. 1158) at October 10, 2011 4:56 PM

I wept @10:10

Comment #130 - Posted by: Jeff Holy at October 10, 2011 4:58 PM

Filter please!

Comment #131 - Posted by: james.patrick [M/49/66/135] at October 10, 2011 5:00 PM

Sean
14:08

Lorie
about 15 mins

95 pound deadlift
feet on 20 inch box for handstand pushups

Comment #132 - Posted by: sean snyder at October 10, 2011 5:02 PM

8:59 w/ 135lbs

Comment #133 - Posted by: em :) at October 10, 2011 5:16 PM

8:59- 135lbs

Comment #134 - Posted by: em :) at October 10, 2011 5:17 PM

9:19 as rxd (155lbs) PR

Comment #135 - Posted by: thinlizzie at October 10, 2011 5:18 PM

3:34 as Rx'd

Comment #136 - Posted by: Ken Tronnes at October 10, 2011 5:24 PM

8:40 rx'd

Comment #137 - Posted by: marco M/34/175/5'8" at October 10, 2011 5:26 PM

modified

HSPU feet were on swing set ladder

6:33

Comment #138 - Posted by: tjmah/44/220 at October 10, 2011 5:34 PM

Diane in 5:15, I scaled the HSPU's back with my toes on a bar, helped some.

Then did some power cleans, up to 185 and 205(f).

Comment #139 - Posted by: Jacob Hayes at October 10, 2011 5:45 PM

Male
H:5'10
W: 195
Time: 3.51

Comment #140 - Posted by: Zach Jones at October 10, 2011 5:48 PM

8:22 Modified
225lb dead,
HSPU= knees on 24inch box
M/41/305/6-1

Comment #141 - Posted by: Skippy at October 10, 2011 5:51 PM

8:49 (Games HSPU with 45lb plates)

Compare to:
101126 - 9:34 (HSPU on parallettes)
091221 - 9:59 (HSPU on parallettes)
090913 - 8:13 rx'd
080307 - 11:33 (DL 185lb)
080111 - 8:27 (DL 185lb/Pike Push-ups)

Comment #142 - Posted by: B. Rhaly at October 10, 2011 5:55 PM

M/51/153/1-1-06

For recording purposes:

Last "Diane" done at Coca w/ "The Heir"

8:13 PR

Comment #143 - Posted by: bingo at October 10, 2011 6:01 PM

rx'd: 7:24

Comment #144 - Posted by: buzz at October 10, 2011 6:13 PM

modified for me:
90 pound deadlift
knees on 20" box push-ups
10:00

Comment #145 - Posted by: rox 45/5'4"/120 at October 10, 2011 6:29 PM

age 21 bw 170

DNQ

My handstand pushups got too sloppy during the round of 15. So I didn't count my time. I'm not too happy with myself.

Comment #146 - Posted by: Chris S at October 10, 2011 6:36 PM

scaled to 215
deads unbroken, should have used Rx weight
did 12 HSPUs first round then "downward dog" pushups
5 HSPUs second round then dd pushups
8 HSPUs third round plus 1 dd pushup

Comment #147 - Posted by: cort at October 10, 2011 6:40 PM

I hurt my back and went really light

55lb DL
assisted handstands (heels on a bar)

9 minutes

Comment #148 - Posted by: Scooter at October 10, 2011 7:00 PM

Amazing time this weekend at CF Morristown Level 1 cert. Thanks to all the coaches, all of you are inspiring and truely talented at what you do. Thank you again!

Comment #149 - Posted by: meghan robertson at October 10, 2011 7:11 PM

22:00

used 100 kg for DL

Comment #150 - Posted by: Stuart at October 10, 2011 7:25 PM

m/52/158
dl=179x21
hspu=21
dl=205x15
hspu=15
dl=223x9
hspu=9
13.5 min
scaled dls since yesterday was spent moving furniture.

Comment #151 - Posted by: DAVID LINGLE at October 10, 2011 7:26 PM

185# DL

9:23

Comment #152 - Posted by: Abhi at October 10, 2011 7:29 PM

F/22/5'6"/115lb
135lb dl's
Hspu with feet on smith machine bar set about waist high
5:47

Comment #153 - Posted by: Melanie at October 10, 2011 7:37 PM

M51/6'2"/195
subbed 200lb dl
13:29
had to split up handstand pushups into a bunch of sets.
Believe it or not any sub 20 min WOD is good for slow old me!

Comment #154 - Posted by: bobr at October 10, 2011 7:48 PM

14:20 rx

Comment #155 - Posted by: Brian at October 10, 2011 8:13 PM

21-15-9 of 170# dl, hspu prog smith bar - 4:35

w/u: for time 9 6 3 of 65# pc, 2x su, 155# dl, 20" bj - 7:53

c/d - 135# dl x 5 slow

Works best for me to do an intense timed warmup before intense timed workouts...

Comment #156 - Posted by: Matt h 50 181# 3.1.11 at October 10, 2011 8:46 PM

M44/180cm /83kg

4:20

Comment #157 - Posted by: Alex from Germany at October 10, 2011 8:57 PM

12:22 as RX'd

As close to perfect form as one could as, no bounce on the DL's and forehead to the deck on every rep.
Had to take a min or so between DL's and HSPU's too light headed tonight for some reason. Could have been much faster if not for that.

Comment #158 - Posted by: Garrett - San Diego at October 10, 2011 8:58 PM

M/44/5'8"/192

Ran intervals for 23 min. Then 2 rounds of CFWU

As Rxd - 13:33

Am I doing something wrong? I was gassed at 13:33. After reading some of the times above I feel I seriously suck.

Comment #159 - Posted by: bs6440 at October 10, 2011 9:27 PM

This past weekend, October 7th & 8th I attended the Level I CrossFit Certification in Chandler Arizona. My cert was lead by Russell Berger who did an amazing job presenting, demonstrating, and creating an incredibly inspiring atmosphere for learning. He also made me laugh so hard I almost lost it a couple times! His ability to direct a discussion and to keep 60 people on point was incredible...I learned so much just watching him present.

His ALLSTAR training crew included Zach Forrest, 12th place finisher at the games and EXCELLENT trainer! Zach has this energy that is contagious! He is also incredible at demonstrating movements, seriously he is as close to perfect as I have ever seen.

The next team member Eric O'Connor...Chris Spealer's friend...has this amazing ability to make all 60 people he is presenting to feel like they are the only one in the room. He was engaging, funny, and well spoken...a magnetic personality...how do you not like Eric?

Eric Preston was another member of Russell's amazing team. He truly values and cares about how each individual reacts to his coaching and adapts like a chameleon. Throughout his demonstrations, and presentations he would continuously ask us Agree or disagree? He also focused on the necessity to coach an athlete up...but not to a point that you can see they feel like they are being put down. Eric is an exceptional person, and I feel so grateful to have met him.

On to the lone FEMALE of Russell's staff...Nadia Shatila owner of CrossFit Belltown. Female coaches have a few hurdles to deal with....Nadia has burnt down those hurdles and has an AMAZINGLY STRONG PRESENCE...at 5'2. Her abilty to coach a group of 10 people...and their ego's...is SECOND TO NONE. She doesn't ask for your attention...she steals it. Her presentation, demonstration, and small group coaching taught me so much as a female CrossFit coach young in my career...THANK YOU NADIA. I have to admit...I have a bit of a girl crush..."it's only weird if you make it" (Nadia said that jokingly as she poked and prodded me to get in the right Push Jerk position..our group laughed and rolled with that one for awhile).

To round out Russell's team was Kurtis Bowler. Nothing like a rough and tumble former police officer and power lifter to round out the team! Kurtis gives off this first impression like...I'm a tough guy don't bug me, then you talk to him, get coached by him, or listen to him present and you meet the real Kurtis who is funny, modest, definately tough, but also caring. I told Kurtis quietly that I was pregnant and would be modifying my WODs a bit. He made an effort to say "good job Jamie" when I was begrudgingly taking more rest than I use to. What showed through in Kurtis's demonstrations, presentations, and AMAZING stories he shared was that he is an excellent educator who really cares about the people he works with...CrossFit Rainier you are a lucky group of people!! I'm sure Kurtis would say that he is the lucky one.

I feel like the luckiest one of all. I learned so many things from each of the coaches this weekend. From Russell talking about his amazing family and his daughter's "protein bites" to one of the coaches saying "you should be so excited on strength days that before you touch the bar you squirt a little pee....did I go to far?..." No one went too far...it was the perfect balance of quality material, excellent demonstrations, small group coaching with pin point correction, and a GREAT big dose of humor and personality to keep you engaged!

I didn't know what to expect this past weekend. All I can say is that it far exceeded any expectations I ever could have had. Thanks Russell for heading up such an amazing weekend! Thanks CrossFit for sending such an amazing, professional, inspirational, fun, fit, well rounded group to Chandler Arizona this weekend!!

Comment #160 - Posted by: Jamie Thompson at October 10, 2011 10:00 PM

6:53 rxd

Comment #161 - Posted by: aermio m/33/5'7"/149 at October 10, 2011 10:05 PM

M/16/6'0"/168
9:36

Comment #162 - Posted by: Samuel at October 10, 2011 10:15 PM

M/19/5'7"/182
10:03
Rxd

Comment #163 - Posted by: Jacob at October 10, 2011 10:37 PM

2:51 rxd PB

Comment #164 - Posted by: Chip from cumbria at October 11, 2011 2:31 AM

front squat 5x(60,70,80,90,95)kg

then WOD:

7.45 rxd (kipping hspu)

Comment #165 - Posted by: Jon A at October 11, 2011 2:42 AM

100kg

22:42 PR

Comment #166 - Posted by: Jack - Hitchin at October 11, 2011 3:07 AM

F/41/5'6"/145

155#, band-assist HSPU to AbMat

19:19

DL's felt really heavy at this women's rx'd weight--might want to go lighter next time for it to be a little more metcon. Also should try band-assist HSPU to floor.

Comment #167 - Posted by: mom to five at October 11, 2011 3:44 AM

Crossfit level 1 cert at Crossfit Morristown was phenominal! Great coaching and a great experience. Crossfit HQ, great job with employing a great staff, their the reason I excelled in both physical and knowledge capabilities. Thank you.

Comment #168 - Posted by: Brian P at October 11, 2011 3:49 AM

9:05 rx'd

Comment #169 - Posted by: Justin R M/5'11"/180/34 crossfit west village at October 11, 2011 4:17 AM

13:13

Comment #170 - Posted by: flashp at October 11, 2011 5:09 AM

4:28 as rx'd

Comment #171 - Posted by: Moises Del Mar 166lb;1983 at October 11, 2011 6:12 AM

2 mile run....
15:02
Then
21-15-9
95# Hang Cleans
Pushups
4:30
Need to do heavier next time.

Comment #172 - Posted by: dyagg at October 11, 2011 6:35 AM

14:30
185# & braced hspu

m/38/260

Comment #173 - Posted by: bellyfull of brew at October 11, 2011 6:58 AM

15:30 250 lb deadlift

Comment #174 - Posted by: Andrew Altman at October 11, 2011 7:20 AM

5:08 as Rx'd

Really wanted to break the 5 minute mark...must move faster!

NEVER QUIT!!

Comment #175 - Posted by: Dan Blackmon (M/38/5'10"/180lb) at October 11, 2011 7:42 AM

5:30

Comment #176 - Posted by: Brock at October 11, 2011 8:00 AM

15:33 as rxd

Comment #177 - Posted by: Brett C. m/30/6'0"/170lbs. at October 11, 2011 8:11 AM

21-15-9:
225# DL
HSPU - used a bar to aid balance

4:09

Comment #178 - Posted by: Shane at October 11, 2011 8:16 AM

male, 5'10", 195, 38 yrs

as rx'd 10 mins

Comment #179 - Posted by: Dave at October 11, 2011 8:58 AM

F/40/125/5'5"
135lb DL
12:55

Comment #180 - Posted by: Leslies at October 11, 2011 9:08 AM

5:55 Rx'd

First time I deadlifted 225 that many times in months. Safe to say I'm back in the game.

GFBD

Comment #181 - Posted by: Josh Holden at October 11, 2011 10:18 AM

4:30

Comment #182 - Posted by: mrd m/27/5'10"/200 at October 11, 2011 10:42 AM

185lb DL, first time full HSPU against a wall

10:02

Comment #183 - Posted by: brett_from_wylie at October 11, 2011 11:20 AM

Just getting back into working out since getting home from Iraq. Trying to find balance isn't as easy as I thought, but I made my sub-10:00 goal. Shooting for heavier load next time and one less plate, then moving to rx'd.

18-12-6
DL @ 135
HSPU, partial ROM to 3 plates
9:36.7

Comment #184 - Posted by: lindsey 25yo F 122lb 5'4" at October 11, 2011 11:27 AM

Rx'd - 6:51

Comment #185 - Posted by: Townsend m/28/5'8"/140 at October 11, 2011 11:29 AM

Unreal times gals.

10:38
subbed 225# squats for Deadlift. Bicep tendonosis.

Comment #186 - Posted by: Chewuchjeff m38/5'9"/185 at October 11, 2011 12:12 PM

CF WU + Back extensions

WOD 10/10/11

Diane

21-15-9 reps of:

185 lb DL (sub'd from 225)
HSPU (against the wall)

225 crunches

Comment #187 - Posted by: TZ at October 11, 2011 12:16 PM

15:22
185 DL
feet on smith machine

marathon training really zapped my upper body

Comment #188 - Posted by: Matthew m/31/6'2"/170 at October 11, 2011 1:11 PM

C-
3:55
top of head HSPU

Comment #189 - Posted by: Jeff & Charity @ CF Snohomish at October 11, 2011 1:11 PM

M/40/6'2"/200lbs
RX w/225DL @ 9:00 flat
Excuse for slow time: Recovering from Aductor strain (no stamina :-) ) LOL! Felt great though...

Comment #190 - Posted by: Kevin Fox at October 11, 2011 1:37 PM

Crossfit warmup followed by WOD as rx'd

8:29

Comment #191 - Posted by: Karsk (m, 5'9", 175lbs, 58) at October 11, 2011 2:08 PM

Chris 6:22 (DQ'd for bad form though)
Murley 8:16 (115# - 2 abmats)
Marian 9:21 (65# - 2 abmats)
SCL'B 4:14 (85# - box)
Andrew 4:27 (95# - box)
Vanbom 5:52 (115# - box)
Max 8:46 (135# - 3 abmats)
Cole 5:03 (85# - box)
Alexis 5:35 (95# - box)
Emma 5:40 (155# - 2 abmats)
Sydni 5:52 (155# - 2 abmats)
Alex A 8:45 (135# - 2 abmats)
Frankie 5:22 (45# - push-ups)
Ducky 5:04 (95# - 2 abmats)
Size 5:07 (135# - box)

Kids
20-10-5
Angry gorilla deadlifts
Rafiki Chest taps (feet on bleachers)

Aaron 3:32 (35/tap)
Ricky 3:34 (16kg/tap)
Ray 4:35 (16kg/tap)

Mom's Session
21-15-9
Deadlift
Modified Pushups

then

Max Handstand Hold

Lisa 4:50 (95#) (:26 sec hs hold)
Lynn 4:14 (135#) (:47 sec hs hold)
"Big" Hannah 3:11 (35#) (1:11 hs hold)
Veronica 3:07 (65#) (:33 sec hs hold)
Cheryl 3:42 (35#) (1:06 hs hold)
Mrs Pip 2:55 (95#) (:33 sec hs hold)
Mrs Carey 3:00 (95#) (:55 sec hs hold)
Crystal 2:59 (65#)

Comment #192 - Posted by: BFCC at October 11, 2011 2:31 PM

6:09
deep HSPU on paralettes, feet supported at head level

Comment #193 - Posted by: CF M/41/6'4"/190 at October 11, 2011 3:08 PM

Rx'd 2:37 pr

Comment #194 - Posted by: amped 37/M/195/6' at October 11, 2011 3:47 PM

185# DL
HSPU on paralettes.

14:10

Comment #195 - Posted by: BriceJ at October 11, 2011 4:03 PM

6.19 pr as Rx'd

22/m/5'11"/169

Comment #196 - Posted by: Logan S at October 11, 2011 4:16 PM

21-15-9 reps of:
205 pound Deadlift
Slow negative Handstand push-ups on parallettes

14:55

Comment #197 - Posted by: Jon at October 11, 2011 4:24 PM

6:45, with 155#, and feet on smith machine bar for hspu.

Comment #198 - Posted by: Carole (F/53/5'6"/133) at October 11, 2011 4:25 PM

11:08 as rx'd

Comment #199 - Posted by: Ben Lynch at October 11, 2011 4:35 PM

Last 5 HSPU too fatigued, shoulder pressed 50#

18:02

Comment #200 - Posted by: Crossfit Chris at October 11, 2011 4:40 PM

3:440

Comment #201 - Posted by: snavec at October 11, 2011 5:01 PM

18:47

by far the hardest part were the HSPUs... In the middle round, I subbed 30 inclined pushups with my feet 5' up on the smith machine. Otherwise, as rx'd, and it hurt. But at least I did 30 HSPUs, which I have not done in a WOD before! :)

Comment #202 - Posted by: Saam at October 11, 2011 5:03 PM

8:19

185lbs DL, avg HR 175, peak 183 at Anytime Fitness, Klamath Falls, OR, 4,092'. I felt like I was going to POP, and was surprised not to see a higher HR until I realized I was up at 4,000' elevation.

Awesome time Carole!

Comment #203 - Posted by: mas 54/M/155 at October 11, 2011 5:31 PM

18:36, FB for DL

Comment #204 - Posted by: Kyle Byrne at October 11, 2011 5:34 PM

9:25 w/ 205lb dl
8:13 w/ 135lb dl 4/4/11
8:07 12/1/10
8:22 5/17/09
8:31 5/10/08
7:45 3/8/08
9:13--didn't have it today--225 felt heavy 1/11/08
9:06 11/1/07
8:49 9/17/07
9:45 6/9/07 vs
8:47 (oh mama) 1/24/07
9:13 on 11/17/06
10:28 on 10/26/06
12:22 on 9/5/06
11:30 on 2/7/06
13:58 on 6/9/05
16:46 on 5/6/05
23:47 on 4/9/05

1k run wu 4:45

Comment #205 - Posted by: kevin o at October 11, 2011 7:14 PM

2:58 rx'd

Comment #206 - Posted by: Dave Berry at October 11, 2011 7:52 PM

3:48 Rx'd

Comment #207 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 8:01 PM

6:43 with feet hooked on bar.

Comment #208 - Posted by: Chaun m/22/6'6"/200 at October 11, 2011 8:02 PM

21-15-9
Deadlifts, 205#
HSPU, with feet on bench

13:51

Comment #209 - Posted by: JFA at October 11, 2011 10:04 PM

22 mins, 185 lb DLs

Comment #210 - Posted by: rawhide at October 11, 2011 10:40 PM

First attempt at Diane, 13:30 as Rx'd with a hole in my hand where a callus used to be. I blame Cindy for that. First set of DL's smarted a bit, little blood but after that I was good to go!

Comment #211 - Posted by: Dusty at October 11, 2011 11:04 PM

14:39

As RX'd first 20 reps, then had to scale wall-facing HSPU's to 45 degrees. Also, have the flu.

Comment #212 - Posted by: Sinal M/32/5'9"/221 at October 12, 2011 5:20 AM

Hermit: love the webpage!
Macho: love the warmups, really i do.

here is my Diane progressions:

5:09 125# dl; bridged HSPU 9/13/2009
4:12 165# DL: assisted HSPU 12/21/2009
don’t know time 225# DL; 5' bridged HSPU 11/26/2010
8:37 225# DL; 5' bridged HSPU 4/3/2011
6:33 225# DL; 5' bridged HSPU 10/12/2011

actually one of my favorite 'girls'.

Comment #213 - Posted by: robS at October 12, 2011 5:42 AM

as rx'd: 7:35 1 minute off PR

Comment #214 - Posted by: Laney 27/m/5'8"/153 at October 12, 2011 6:09 AM

21 - 15 - 9
feet on 35.5" bench
DL as rx'd
same as last

4:51(436 last)

Comment #215 - Posted by: Bells at October 12, 2011 6:10 AM

10/11/2011

Sub'd:

115lb seated press

15:32

RG

Comment #216 - Posted by: TommyKrackCorn at October 12, 2011 7:42 AM

M/25/164

9:48 (205lbs) - PR

Comment #217 - Posted by: Yessuh at October 12, 2011 8:26 AM

133#
ankle over bar assist on HSPUs
6:30

Comment #218 - Posted by: Brian R M / 49/ 6'2"/ 183 at October 12, 2011 8:58 AM

Really? Bouncing deadlifts with bumper plates? What the hell kind of form is the girl in the blue shirt trying to pull? Kipping handstand pushups? The girls in that video are clearly fit and clearly capable of doing this correctly, why flub it for time?

Comment #219 - Posted by: Matt at October 12, 2011 10:51 AM

M/5'11"/175lbs/19

225 DL
HSPU's (feet agaisnt wall)
5:19

Comment #220 - Posted by: Mitchell MacLennan at October 12, 2011 11:18 AM

8:52
Subbed pushups for HSPUs.

Comment #221 - Posted by: James m/34/6'4"/270 at October 12, 2011 11:51 AM

13:26

Comment #222 - Posted by: Storm at October 12, 2011 11:58 AM

6.13 minutes as rx'd

Comment #223 - Posted by: angelo p at October 12, 2011 12:48 PM

8:09
Subbed 95# Push presses for hspu

Comment #224 - Posted by: Linwood Wright at October 12, 2011 1:02 PM

as rx'd, not timed, garage after MtV
4/3/11: on 14 hr overnight fast
HSPUs to 90 degrees
then ran 10.76 miles, pushing 2man sled
Last time this WOD (2 Dec):
6:48, as rx'd
destroyed previous times of 9' and 8:45
154lbs, 6 hr fast pre WOD

Comment #225 - Posted by: Ajax at October 12, 2011 2:48 PM

"Diane" scaled.
DL: 185lb x 21-15-9
HSPU: x 21-15-9
6:21
10lb heavier and 0:49 faster than last time.

Comment #226 - Posted by: Harpo m/44/5'7"/145 at October 12, 2011 2:49 PM

as rxed but forgot the time

Comment #227 - Posted by: mslo25 m/31/5'10"/160 at October 12, 2011 5:24 PM

M/26/160 GregA-wu

As rx'd 11:17

Comment #228 - Posted by: Y. Zhou at October 12, 2011 5:24 PM

95#
assisted hspu
approx 7:00

Comment #229 - Posted by: rusty at October 12, 2011 5:40 PM

m/39/6/190
As Rx'd
Had a hard time with this today.
12:04

f/29/501/140
As Rx'd with 155#
8:09

Comment #230 - Posted by: Jeremy A. Olive at October 12, 2011 6:43 PM

21-15-9
165# deadlift
unscaled HSPU to rep 14, then 45 degree HSPU.

Also sick as hell...

17:19

Comment #231 - Posted by: DanM. 29/6'/250 at October 12, 2011 6:50 PM

M/24/195/5'10

4:14 as RXd...tougher than I thought it would be

Comment #232 - Posted by: Paul at October 12, 2011 7:31 PM

Olá, Meu nome é Luiz e sou do Brasil. Realizei neste ultimo fim de semana o CrossFit Level 1 na CF TULUKA em Buenos Aires e queria agradecer pela esperiencia e oportunidade. Este foi o melhor curso que eu ja fiz em toda minha vida.

Parabens

Comment #233 - Posted by: Luiz Martins at October 12, 2011 9:01 PM

M/172/31/5'7"

8:00

Comment #234 - Posted by: Mark S. at October 12, 2011 11:12 PM

32 yom, 185 lbs


10:08 as rx'd

pr is 8:24

Comment #235 - Posted by: Jeff Weltmer at October 13, 2011 3:55 AM

4:24

Comment #236 - Posted by: Pacers at October 13, 2011 4:45 AM

M/40/190/5-10

"Diane"

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


13 Oct 2011 attempt-
DL all straight.
HSPU were head to deck/hair to deck (very short hair without the thud of the head).
7-7-4-3:6-5-4:5-4
HPSU last rep ot two for each was with frog kips up.
Splits were:2.42/2.18/1.22 = 6.23 NEW PR, crushed it.
Need to know move to paralets or something.

04 April 2011 attempt.

DL were 12-15-9 all straight (first time for that)
HSPU were head to deck/hair to deck (very short hair without the thud of the head)
HSPU were done 6-5-4-3-3: 4-3-3-3-2:3-2-2-2.
HPSU last rep for each was with frog kips up.
rnd1= 3.30: rnd 2= 3.15, rnd 3 = 2.45.
Total = 9.30 new PR.

today 02 Dec 2010.
DL were 15,6-10,5-9
HSPU head to deck, no pad
9,4,3,3,2- 3,3,3,3,3- 3,3,2,1
Time of 9:53. So similiar time as when I was using a pad, so getting slowly better, still a weakness but not quite so bad. Can work on more during warmups.


From 22 Dec 2009...
Deadlift was 21, 10-5, 9
HPSU were 11-6-4,6-4-3-2, 3-2-2-2
used 2" pad under head.

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.


Comment #237 - Posted by: Matt A at October 13, 2011 4:45 AM

4:24

Comment #238 - Posted by: Pacers at October 13, 2011 4:46 AM

As rx'd: 7:45! PR by almost 2.5 minutes!

Comment #239 - Posted by: LT at October 13, 2011 5:19 AM

16:50. HSPU all broken up. DLs broken. Way off of PR. Did HSPU WOD the day prior?

Comment #240 - Posted by: Xman at October 13, 2011 6:00 AM

M 37/5'10"/180

185 lbs
6 HSPU then
Modified HSPU
11:30


3/4 mile run

Comment #241 - Posted by: Rholl at October 13, 2011 7:06 AM

M 37/5'10"/180

185 lbs
6 HSPU then modified HSPU
11:30

3/4 mi run

Comment #242 - Posted by: Rholl at October 13, 2011 7:08 AM

Jen: 5:58
Gunnar: 9:27
Paul: 7:21
Chris: 15:03
Matt: 9:40 (180lbs/bar hspus)
Brycen: 6:20 (55#/ bar hspus)

Comment #243 - Posted by: jenniferw at October 13, 2011 7:33 AM

"Diane"
21-15-9
185# DL 1st rd was unbroken
HSPU to abmat

7:50 PR by 1:06 mins!

HSPU's were the time killer, tough time doing them today....

m/45/6'4/175

Comment #244 - Posted by: knodes at October 13, 2011 8:30 AM

19:10. DLs as rx'd, second set broken 10/5. Subbed hspus for regular push-ups. After the second round gagging over the sink for almost 10 minutes.

Comment #245 - Posted by: HarriM at October 13, 2011 11:32 AM

Time: 4:50 (PR)

Did deads unbroken each round, then deliberately took some time to just breathe (gasp) before starting HSPUs. Did HSPUs 15-6 / 8-4-3 / 4-2-1-1-1. They felt pretty good until the end of round 2, then they got hard. Took the last 3 as singles to make sure I didn't fail a rep and have to rest extra. One of my goals for this year was a sub-5 minute Diane. Finally got it, feels great.

Comment #246 - Posted by: Mel/38m/5'10"/175 at October 13, 2011 11:41 AM

Did Mr. Joshua instead. 39:17 as Rx'd. First time doing all 5 rounds. Faster than last time with only 4 rounds. Nice.

Brutally hard WOD.

Comment #247 - Posted by: Michael m/48/5'9"/175/MI Survivor at October 13, 2011 11:52 AM

CFWU x 3

#185 on DLs, HSPUs awful, way too broken, Cindy yesterday maybe why?
17:03; 2.5 minutes slower than last

Comment #248 - Posted by: F15E_WSO/M/49/180 at October 13, 2011 1:10 PM

Rx'd 5.46. Damn hspu's

25/m/195

Comment #249 - Posted by: Chris at October 13, 2011 1:52 PM

Level 1 Cert at CrossFit Santa Clara was amazing! Thank you guys for all your hard work.

Comment #250 - Posted by: Rene at October 13, 2011 3:00 PM

135 deads
Not timed

Comment #251 - Posted by: al deezy at October 13, 2011 3:21 PM

11:59 (pr)

Comment #252 - Posted by: coyo at October 13, 2011 5:53 PM

185 lb DL/modified HSPU

Comment #253 - Posted by: Tony Stark at October 13, 2011 7:32 PM

10/13...19:12...finishing HR 168
205# DL's & self-assisted HSPU's. Heaviest DL's I've done on this WOD and a little slow. HSPU's felt pretty good.

Comment #254 - Posted by: Mike Scott M/45/5'10"/203 at October 13, 2011 9:14 PM

Cj 185-205-225-235-240f then 225-230-235f.
16:01 last 6 Hspu feet over bar. Hspu need work
Then stretch with gymnastics bar work

Comment #255 - Posted by: joer at October 14, 2011 6:56 AM

m/42/67"/182#

climbed on Thursday, needed to rest shoulders
21-15-9 205# deadlifts, 24" box jumps
4:44

Comment #256 - Posted by: Anthony Rubino at October 14, 2011 8:49 AM

19:56
225# DL with 3" pad for HSPU
(pretty much all HSPU either doubles or singles...need work)

Comment #257 - Posted by: fathertyme M/33/6'/170 at October 14, 2011 10:43 AM

Deadlifts completed as Rx'ed.

1st round: 5 HSPU against wall, 16 assisted with eye-level bar
2nd round: 2 HSPU against wall, 13 assisted
3rd Round: 2 HSPU against wall, 7 assisted

Total time = 10:10

Comment #258 - Posted by: fosterww98 at October 14, 2011 11:49 AM

Diane and I have another date on Sunday, maybe she'll call sooner and I'll see her after Cindy tomorrow

Comment #259 - Posted by: manny at October 14, 2011 12:53 PM

10:25 as rx'd...

Comment #260 - Posted by: kpb/m/48/5'9"/180 at October 14, 2011 12:58 PM

Rx'd in 5:32 (I think a PR by 0:24)

Comment #261 - Posted by: bill/52/206/6' at October 14, 2011 1:26 PM

6:19

Comment #262 - Posted by: MikeyPaul - M/30/5'8"/170 at October 15, 2011 1:48 PM

M/165/25/5'7"
Rx'd
5:43

Comment #263 - Posted by: Kyle at October 15, 2011 5:25 PM

Back filling for a record ...
As Rxed
8'16

Comment #264 - Posted by: Daniel at October 16, 2011 6:48 AM

M/26/5'7"/150#

As Rx'd

4:51

PR, pretty happy with this time. Getting better at doing unbroken sets which helped a lot on this one

Comment #265 - Posted by: Julian at October 16, 2011 8:05 AM

m/37/5'9/179
CFWU-3 @ home. No upper body 3rd. Superman. Burgener. Dot drill. K to E.
8:13
Disapp. Did all HSPU old way. Real tough. Not enough room to get up against wall using new tech. DL not too bad. Grip tough.
4/3/11:
7:20
15 set of DL broken to 12+3. Mostly due to grip.
HSPU- chest facing wall 1st reps of each round. 12 reps first, 7 second, 4 third. Remainder regular way. Seemed able to get more w/chest to wall. Just too drained to get back into that position.
11/26/10:
6:19 - PR!
Wider stance on HSPU really helped. Felt like ROM was pretty good. DL unbroken.
12/21/09: 12:38
9/13: 10:48
5/16: 9:35
5/8/08: 6:25 w/only 4 rx'd HSPU.

Comment #266 - Posted by: jrm at October 16, 2011 12:00 PM

8:53 as rx

Comment #267 - Posted by: SF at October 16, 2011 12:59 PM

WU
Diane
10:39
M/50/193#/72"

Comment #268 - Posted by: RB at October 16, 2011 5:38 PM

Jeff @ home
Hand release DL (No Drop)
HSPU 35# bumpers on each side of abmat with hands over holes.
7:35

Comment #269 - Posted by: Jeff & Charity @ CFSnohomish at October 16, 2011 10:26 PM

7:29 as rx'd

Comment #270 - Posted by: Mik at October 17, 2011 12:42 AM

4:02

Comment #271 - Posted by: Kevin - M/195/6'/40 at October 17, 2011 5:59 AM

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

Jill 65/75/65# 346/328
Tami 65# 341/322
Jen 75# 343/323
Joni 75/65/75# 346/325
Renee 50# 338/315
Jodi 0# 457/354
Shelia 50# 441/340
Barb 65# 501/327


Comment #272 - Posted by: Group Class at October 17, 2011 10:54 AM

21-15-9 reps of:
65# pound Deadlift
10# DB shoulder press

6:22

Comment #273 - Posted by: Gerald C at October 17, 2011 10:55 AM

As Rx'd 8:46

Comment #274 - Posted by: Brian M/29/5'9"/175 at October 17, 2011 11:12 AM

21-15-9 reps of:
45# pound Deadlift
10# dbsp

6:22

Comment #275 - Posted by: Bev C at October 17, 2011 11:30 AM

12 43

Comment #276 - Posted by: PaulDiane at October 17, 2011 5:02 PM

12 43

Comment #277 - Posted by: PaulDiane at October 17, 2011 5:03 PM

18:49 as rx'd

Comment #278 - Posted by: Cleveland at October 17, 2011 11:45 PM

9:30

Horrible time, plus scaled down to 185

Comment #279 - Posted by: clark at October 18, 2011 11:24 AM

Used Abmat for HSPU in last round. Rest as Rx'd.
11:37
Previous PR = 9:03 (as Rx'd)


"Mrs. Miyagi"
155# DL. Used Abmat for HSPU in round 2 and 3. Rest as Rx'd.
8:35
Previous PR = 8:22 (as Rx'd)

Comment #280 - Posted by: Miyagi m/31/170.2# at October 18, 2011 3:57 PM

7:27
1/4 hspu

Comment #281 - Posted by: jarhawk at October 19, 2011 4:27 AM

Kipping HSPUs is a scaled workout. And it should be counted as so in the games. You can either do them, or you can't. I'm not hatin'....I'm just sayin'...

Comment #282 - Posted by: Schro at October 19, 2011 1:28 PM

10:09

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet (HSPU 2x abmat)

Previously:
7:22
(haven't eaten properly today)
Comment #580 - Posted by: JT at September 20, 2009 7:45 PM

Comment #283 - Posted by: JT at October 19, 2011 3:34 PM

11:40

"Mary" this morning, "Diane" in the evening

Comment #284 - Posted by: Dennis M/28/6'0/185 at October 20, 2011 2:07 AM

m/36/160/5'10
Scaled from 225 to 185 (due to back injury)
Otherwise, as Rx'd......
6:58 PR
Previous PR was 10:19 (but w/ 225lbs)
HSPU's still holding me back after RD1 - and endurance breaks down fast. HSPU rounds were:
17-4
11-4
4-3-2

Comment #285 - Posted by: Schro at October 20, 2011 8:12 AM

rx'd:

DL - 21
HSPU - 21
DL - 15
HSPU - 8/4/3
DL - 9
HSPU - 5/4

5:16

Comment #286 - Posted by: GleichSTL m/34/174/5'10" at October 21, 2011 10:50 AM

4:38

155lbs

Comment #287 - Posted by: egan m/22/69/160 at October 23, 2011 12:42 PM

M/ 37/ 134 lbs/ 5'-6"
As Rx: I'm not sure how long but I took a few too many breaks.
I went 13+8 DL then I think I took about 2 sets to finish the 21 set of the HSPUs. I then did the DL in 2 sets and then 3 sets for the HSPUs. I did 2 sets for the 9 DL and then 2 sets for the HSPUs. THis was hard but I was slow and steady.

Comment #288 - Posted by: Anton at October 23, 2011 7:18 PM

as rx'd: 9'45 (pr)

Comment #289 - Posted by: ccfeldt at October 23, 2011 10:02 PM

as rx'd 13:40

Comment #290 - Posted by: Jeff Gebbie at October 24, 2011 6:51 PM

51/m/190

Heel hook on hspu's. 11:13

Comment #291 - Posted by: denob at October 26, 2011 8:58 AM

17:53 slow today

14:00 Best time

Comment #292 - Posted by: Ukkrew at October 26, 2011 12:53 PM

21-15-9
165# deadlift
HSPU
17:19
unbroken HSPU to rep 14, then 45 degree HSPU

Comment #293 - Posted by: DanM 29/250/6' at October 26, 2011 9:28 PM

Not sure what I was thinking when I started this, 225# deadlift, 5 HSPU, then just regular push-ups

10:45

Glad to have gotten a HSPU but not ready for the reps yet, should have thought of a sub before starting.

Comment #294 - Posted by: tgremillion M/30/6'1/185 at October 28, 2011 8:33 AM

12:58 as rx'd (all strict)

10:36 18.04.11 (less assisted by rack)

16:46 13.12.10 (assisted by rack)

Comment #295 - Posted by: zenoperegrinus at November 12, 2011 12:52 PM

m/33/5'8"/170lb

6:30 rxd

killed the deadlifts, sucked on the HSPU

Comment #296 - Posted by: Adam Hamm at November 29, 2011 4:15 AM

10:44

ROM for HSPUs was sometimes iffy

Comment #297 - Posted by: Manchild at November 30, 2011 6:51 PM

CFWUx3
14:48

Comment #298 - Posted by: Doug at January 21, 2012 9:06 AM

M/ 31/ 5'6"/ 150lb

DL=205lbs. 9:56 mins
First week of CF

Comment #299 - Posted by: Fireant1400 at March 23, 2012 8:48 AM

M/41/194/5'9" 7:21 Rxd new PR feeling great after only two a and a half months of Crossfit.


Comment #300 - Posted by: filtech at March 23, 2012 9:03 PM

7:09
185# DL
feet on smith machine

Comment #301 - Posted by: Matthew m/31/6'2"/175 at March 24, 2012 3:02 PM

4:19 as RXD

Comment #302 - Posted by: Jdhyani at April 2, 2012 5:06 PM

7:59, as Rx'd

Comment #303 - Posted by: Dennis M/28/6'0/195 at July 31, 2012 12:42 PM

7:07 as RX

Comment #304 - Posted by: sr at October 8, 2012 3:16 PM

7:45, as Rx'd

Comment #305 - Posted by: Dennis M/28/6'0/190 at January 2, 2013 3:56 PM
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