March 23, 2012

Friday 120323

"Diane"

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

Post time to comments.

Compare to 111010.

Stallsmith_AngryGorillaDeadlift_th.jpg

Enlarge image

8 year old Koai'a May.


CrossFit Tour workout video with Dave Castro - video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Iron City - video [wmv] [mov] [HD mov]

Posted by Pukie at March 23, 2012 5:00 PM
Comments

Awesome! Can't wait

Comment #1 - Posted by: Mike zolo at March 22, 2012 5:09 PM

All the way from Afghanistan! The dragon strikes again! Crossfit Leatherneck!

Comment #2 - Posted by: dragon at March 22, 2012 5:27 PM

Love it

Comment #3 - Posted by: B at March 22, 2012 6:03 PM

well, everyone wanted/expected Diane...just yesterday though

Comment #4 - Posted by: Chris @ Constantly Varied at March 22, 2012 6:06 PM

7 Min 47 Sec.

Comment #5 - Posted by: Matt Torres at March 22, 2012 6:47 PM

Jordan, I love the shot of Dave sipping coffee at the end of the video.

Comment #6 - Posted by: Paul at March 22, 2012 6:57 PM

My bet last week was that CGO 12.5 was going to be a heavy DIANE! Cool to see it programmed afterward

Comment #7 - Posted by: Andrew Bueno at March 22, 2012 7:08 PM

A salute to CF Iron City! Love the Black n Gold!
On my next trip back to a Steeler game, I hope that I am fortunate enough to get the opportunity to do Fran at your shrine!

Comment #8 - Posted by: Tom 50/5'10/177 at March 22, 2012 7:12 PM

Can someone tell me the band and song name that plays in "CrossFit Tour w/Dave Castro (todays .com video)? That song'll push anyone through a rough workout.

Comment #9 - Posted by: Dave Naugler at March 22, 2012 7:45 PM

2:36 rx'd

Comment #10 - Posted by: brandon at March 22, 2012 7:48 PM

Steelers and Crossfit. Two of my favorite things! Love the look of your box CFIC!

Did 12.5 tonight...116. Got 102 last year, so I am happy with the improvement.

Comment #11 - Posted by: GleichSTL 34/177/5'10" at March 22, 2012 7:49 PM

CF Tour Video:
Awesome coaching from The Dave Castro =)

Comment #12 - Posted by: Grace Patenaude at March 22, 2012 7:57 PM

Awesome coaching by THE Dave Castro!

Comment #13 - Posted by: Grace at March 22, 2012 9:00 PM

great workout, have to break the handstands for sure ! brandon : 2:36 My God !!!
I did 6:12 Rx ...

Comment #14 - Posted by: daver at March 22, 2012 9:20 PM

Rxd 11min

Comment #15 - Posted by: HOL at March 23, 2012 12:23 AM

WOW KC Made the MP!

Comment #16 - Posted by: Mac at March 23, 2012 12:47 AM

7:30

Comment #17 - Posted by: TomO/45/M/200 at March 23, 2012 1:55 AM

M/43/5'5"/148
9:46 (9:22pr)

Comment #18 - Posted by: art at March 23, 2012 2:35 AM

12:35 rx

Comment #19 - Posted by: gb 44/m/71"/185# at March 23, 2012 2:55 AM

m/46/185

7:50

Comment #20 - Posted by: cosmo at March 23, 2012 3:28 AM

rx'd 5:08 PR BY OVER 7 MINS!

Comment #21 - Posted by: Dillon Bear 26/M/165 at March 23, 2012 4:46 AM

M/31/170/5'9"

As rx'd
5:29
New PR. Previous time was 6:35

Comment #22 - Posted by: Mark at March 23, 2012 4:53 AM

Rx'd - 7:11

Comment #23 - Posted by: Townsend m/28/5'8"/140 at March 23, 2012 5:19 AM

Whoa, never realized I lived like 15 min from CF IC. I might have to stop by on Saturday for one of their free WODs to check them out.

Comment #24 - Posted by: Tuckdizz M/24/195/6'4" at March 23, 2012 5:26 AM

Great picture! Look at that flat back. Nice work, Koai'a!

Comment #25 - Posted by: JeffM at March 23, 2012 5:28 AM

M/19/5'7"/177 4:06 as Rx'd

Comment #26 - Posted by: Matt Tegtmeyer at March 23, 2012 5:35 AM

M/30/195/6'

10:03 Rx'd... I hate HSPUs

Comment #27 - Posted by: Karl at March 23, 2012 6:18 AM

6:41

Comment #28 - Posted by: ronny at March 23, 2012 6:20 AM

M/37/6'2"/190

9 mins flat

Comment #29 - Posted by: Chad Bakken at March 23, 2012 6:26 AM

Please advise the woman's DL weight. Thanks

Comment #30 - Posted by: E Matta at March 23, 2012 6:36 AM

Experimenting with relative intensity scaling:

6:51

205 Deads
HSPU 15-9-6

FOB Salerno

Comment #31 - Posted by: james.patrick [M/50/66"/135] at March 23, 2012 6:50 AM

4.01 rx'd
I love Diane and she loves me

Comment #32 - Posted by: Cheeto m/29/138/5'7" at March 23, 2012 7:04 AM

M/25/186/5'9"

10:02 as rx'd

Comment #33 - Posted by: Scott at March 23, 2012 7:06 AM

Ripped it! 12:22, new PR!

so happy right now.

Comment #34 - Posted by: Mauricio Carneiro at March 23, 2012 7:15 AM

M/27/5'7"/150#

4:21

Comment #35 - Posted by: Julian at March 23, 2012 7:40 AM

6:25

Comment #36 - Posted by: Stephen Johnston at March 23, 2012 7:55 AM

Here's a thought,

Bodybuilders build the body they want, not the body they need.

With Crossfit, I build the body I need, which is the body I want.

How do the two compare wrt GPP? I think the answer is pretty obvious...

Comment #37 - Posted by: Harry at March 23, 2012 8:02 AM

what does rx or rx'd stand for? lol

Comment #38 - Posted by: Sam at March 23, 2012 8:05 AM

Prescribed

Comment #39 - Posted by: Jon at March 23, 2012 8:18 AM

24/m/5'9"/176

4:16 as rx'd

Comment #40 - Posted by: AnthonyGnip at March 23, 2012 8:21 AM

rx´d 10.00

Comment #41 - Posted by: Peter at March 23, 2012 8:52 AM

30/m/5'10"/180
rx'd 7:35

Comment #42 - Posted by: Greg at March 23, 2012 9:26 AM

4:45 as rxd. 2:08 pr.

Comment #43 - Posted by: aermio m/33/5'7"/155 at March 23, 2012 9:31 AM

2012-03-23: 6:15. Abmat. 1:38,2:38,1:53.
2011-10-10: 5:53. Abmat. 1:32,2:10, 2:00.
2011-04-04: 5:26@210#.
2010-11-26: 7:34
2009-12-21: 9:55
2009-09-13: 10:27
2009-05-16: 23:24

Comment #44 - Posted by: gs at March 23, 2012 9:38 AM

34/M/190

185# on the DL

11:59

Comment #45 - Posted by: john g at March 23, 2012 10:00 AM

5:23 Rx'd. Love Diane!

F/36/5'0"/108lbs

Comment #46 - Posted by: Nyree at March 23, 2012 10:17 AM

We both did hspu with our feet on a smith machine bar.

Carole
F/53/5'6"/138

6:31(PR), with 155#

Kevin
M/53/5'11"/175

7:52, with 225#

4/4/11, 6:22
11/26/10, 5:46
Not going in the right direction!

Comment #47 - Posted by: Kevin C. (M/53/5'11"/175) at March 23, 2012 10:44 AM

M/23/6'2"/185#
205# DL
6:44
I've been doing Crossfit for about 3 weeks now, and this is already progress from what I started out being able to DL.

Comment #48 - Posted by: McBride at March 23, 2012 10:46 AM

M/52/150 13:13 reset every DL working on form. Got to figure out how to keep form without releasing the bar.

Comment #49 - Posted by: Ron at March 23, 2012 11:21 AM

15:45 Rx'd
deadliest sets were unbroken and fast
HSPU's came in 3's, belly to wall, non-kipping, unscaled

Comment #50 - Posted by: TRN III at March 23, 2012 11:41 AM

M/23/5'10"/190

6:31 as rx'd

Comment #51 - Posted by: T. Swihart at March 23, 2012 11:48 AM

f/30/117

did the sub handstands from the video with feet on box
DL 95#

4:56

Comment #52 - Posted by: sam at March 23, 2012 12:04 PM

4:20, 155 lb DL, HSPU were too easy, had to keep raising the bar on smith rack (from high abdomen to ultimately shoulder height)

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

Comment #53 - Posted by: RussA at March 23, 2012 12:08 PM

Crossfit warmup
WOD 8:38
Warmdown of lite kicking, 10 L-sit pullups and 20 handstand pushups

Comment #54 - Posted by: Karsk (58, 180, 5"9") at March 23, 2012 12:10 PM

M/23/6'/262
6:46 Rx'd, excellent WOD

Comment #55 - Posted by: Dan Richardson at March 23, 2012 12:15 PM

6:15 - RX'd
Herat, Afghanistan (altitude 3500ft.)

Comment #56 - Posted by: Doug-E-Fresh ( M, 34, 165, 5'9) at March 23, 2012 12:29 PM

5'50'' Rx'd

Comment #57 - Posted by: joao at March 23, 2012 12:49 PM

14:57 rx'd

Comment #58 - Posted by: J.Wood at March 23, 2012 12:59 PM

24:34 rx'd

hspus are kryptonite.

Comment #59 - Posted by: jomo m/48/6'/172 at March 23, 2012 1:14 PM

M/52/153/1-1-06

No gym access.

4 RFT
Run 400M
50 Squats

16:40

Legs suffering from 12.5

Comment #60 - Posted by: bingo at March 23, 2012 1:15 PM

185# deadlifts
feet on rack for push ups

6:15

Laura f/49/5'7/142

Comment #61 - Posted by: power-girl at March 23, 2012 1:22 PM

11:20
@205 deadlift

Comment #62 - Posted by: MikeT. m/45/5'10"/185 at March 23, 2012 1:26 PM

M/21/6'1"/206lbs

Time: 21:34
As Rx'd

First time being about HSPU's!

Comment #63 - Posted by: Jared Walker at March 23, 2012 1:28 PM

CFWU x 1

6:02 as Rx (PR)

Improved by 47 seconds from last time!

Comment #64 - Posted by: Sheldon N (M/34/6'/181) at March 23, 2012 2:00 PM

M/19/180/5'6"

4:57 135 DL

First crossfit workout ... fml

Comment #65 - Posted by: Johnathon at March 23, 2012 2:10 PM

m/27/5'8"/180

11:05

Comment #66 - Posted by: Justino at March 23, 2012 2:23 PM

7:36 rx strict hspu head to ground

Comment #67 - Posted by: Matt 25/m/190 at March 23, 2012 2:42 PM

Male 47/195

Feet on Olympic bar for p/u
not bad less than a year since shoulder surgery.
225 dead lift

6:56. Can't get enough crossfit hated it when I went down with stupid bone spurs.

Comment #68 - Posted by: JohnC at March 23, 2012 2:52 PM

7:09

Comment #69 - Posted by: Mavrick at March 23, 2012 3:29 PM

7:09

Comment #70 - Posted by: Mavrick at March 23, 2012 3:30 PM

M/32/6'3"/320

Deadlift (225#)
Modified HSPU (Knees on Bench)

6.27 min

Gotta love a workout that kicks your ass in <7min!

Question for more experience Crossfitters (?); When a WOD is so short is it ok to do more stuff or just stick w/the WOD?

Comment #71 - Posted by: @thepaulsen at March 23, 2012 3:33 PM

5:14

As RX'd

Comment #72 - Posted by: Brat M/26/5'7/150 at March 23, 2012 3:39 PM

"Diane" scaled.
DL: 195lb x 21-15-9
HSPU: x 21-15-9
6:57
10lb heavier and 0:36 slower than last time.

Comment #73 - Posted by: Harpo m/44/5'7"/145 at March 23, 2012 3:51 PM

6:22, RX'd

Comment #74 - Posted by: B at March 23, 2012 3:55 PM

m/37/5'9/195

9:36 rx (strict, non-kipping)
Felt ok about it until I saw some of these other times. hell. Have to do better and not break up dead lifts as much.

Comment #75 - Posted by: Chad at March 23, 2012 3:57 PM

as rx'd
4:09
wanted sub 4

Comment #76 - Posted by: Troy at March 23, 2012 4:02 PM

21-15-9 reps of:
50 pound dumbbell Deadlift
Barrier Handstand push-ups

8:05

21/M/5’6”/160
CFBD: 2/27/12

Comment #77 - Posted by: Dan at March 23, 2012 4:05 PM

13:07 Rx'd

Comment #78 - Posted by: Cturl at March 23, 2012 4:06 PM

3:55 RX

Love this girl.

Comment #79 - Posted by: husar at March 23, 2012 4:18 PM

43/M/5'6"/220
rx'd at 19:45
Deadlifts were all unbroken, however...first time doing hspu's. Interesting, had to speed up the learning curve, first set was pretty tough, but the last set I did 6&3. Fun, fun...

Comment #80 - Posted by: Thorvaldur11 at March 23, 2012 4:50 PM

9:56
I only deadlifted 135 but im only 14 years old Great WOD

Comment #81 - Posted by: Jake at March 23, 2012 4:51 PM

7:21 rx'd

Jessica - 5:31 (155lb)

Compare to:
111010 - 8:49 rx'd
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 #82 - Posted by: B. Rhaly at March 23, 2012 4:51 PM

21-15-9
Reps
115# Cleans
Push ups
5:36
then
50 Weighted Sits

Comment #83 - Posted by: dyagg at March 23, 2012 4:52 PM

As rx'd 5:09. 21 seconds faster!

Comment #84 - Posted by: Kurt M/38/185 at March 23, 2012 5:02 PM

8:35 rx, pr

Comment #85 - Posted by: Raph at March 23, 2012 5:07 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5-5 185lbs x 3-3 225lbs x 2

17:54
First 21 HSPU rx'd, rest feet on rack assist.
Foam roll after

Compared to 111010: 12:51 2xHSPU w feet on rack assist

Comment #86 - Posted by: Sesoku at March 23, 2012 5:07 PM

2:57 pushed hard today

Comment #87 - Posted by: Jason Dean at March 23, 2012 5:40 PM

M/23/190

WoD as prescribed, 9:40
I really need to work on my HSPU. By far my weakest exercise. Had to cheat a little by not letting my head touch.

Comment #88 - Posted by: AJ at March 23, 2012 5:48 PM

subbed heel on bar HSPUs

12 minutes

Comment #89 - Posted by: ScooteR at March 23, 2012 5:53 PM

M / 34 / 6'0 / 234

as rx'd: 9min 27sec

Comment #90 - Posted by: sj9701 at March 23, 2012 5:56 PM

M/30/6'1"/160
Very new to crossfit
Scaled 150 deadlift
Feet on 48" box pushups
21-15-9 in 4:41

Comment #91 - Posted by: adam at March 23, 2012 6:00 PM

8:24

Scaled deadlift to 100kg
Scaled HSPU w/ feet on 1m tall box

Comment #92 - Posted by: Brett (23/M/77kg/188cm) at March 23, 2012 6:23 PM

Jen (wife) subbed 65lb DL, knees on ground pushups
4:40
Increase in weight and onto feet for next time.
Sebastian
As rx'd 10:17
Slow on HSPU still but happy with improved form.

Comment #93 - Posted by: sebastian m/43/180/6'2" at March 23, 2012 6:36 PM

M/24/5'9"/162

6:12 as Rx'd

Comment #94 - Posted by: lwoody at March 23, 2012 6:37 PM

TKA on 2 April
First
2 rounds of
15 Pull-ups, 20 Push-ups, 25 Sit-ups, and 2 minutes speed bag
Then
21-15-9 reps of:
Pull-ups
HSPU's (squat stand fully elevated, toe on bar for balance)
6:40
M/54/6’/210

Comment #95 - Posted by: Pete In Sun City at March 23, 2012 6:50 PM

12:58

DL 205#
HSPU Rx'd (and they always kick my butt, but Spealer's video helped me be more efficient)

Comment #96 - Posted by: Todd at March 23, 2012 7:00 PM

9:44 as rx'd

Happy with the DL improvement, but still more set breaks than I'd like.

Comment #97 - Posted by: RCL at March 23, 2012 7:03 PM

14:41
Broke up deadlifts 11,10; 9,6; 6,3
Broke up HSPU 15,6; 11,4; 5,4
First time doing this WOD...kicked my butt.

Comment #98 - Posted by: John at March 23, 2012 7:20 PM

1 mile run, then:

WOD as required in 15 min 45 sec - 21-15-9 of: 225 lbs DL, and modified handstand pushup (feet hanging from bar 5' from ground).

Comment #99 - Posted by: sf1 at March 23, 2012 8:41 PM

M/30/5"7"/150
7:32 pr by 8 sec

Comment #100 - Posted by: JR at March 23, 2012 9:30 PM

scaled
185#
smith machine assisted hspu
5 min

Comment #101 - Posted by: franklin bukoski at March 23, 2012 9:40 PM

m/38/5'9/181
WU
6:36 at Triangle 3/19
Best time in a couple of attempts. Didn't realize PR was 6:19 going in.
Good ROM today. Deadlifts unbroken.

10/10/11:
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 #102 - Posted by: jrm at March 23, 2012 9:44 PM

7:13

Comment #103 - Posted by: roh at March 23, 2012 10:40 PM

DL 180#
HSPH, feet on fence piked
9:30

Comment #104 - Posted by: JT m/38/5'10"/175 at March 23, 2012 10:51 PM

M/50/6'/200

5:42 as rx'd

Comment #105 - Posted by: Gunny79 at March 23, 2012 11:01 PM

7:12 Super stoked about this WOD. I think this was the best WOD I have done thus far in my one month of crossfit. BRING ON THE OVERHEAD SQUATS!

Comment #106 - Posted by: Eric at March 23, 2012 11:12 PM

Did hack of 12.5 Open WOD - results there

Comment #107 - Posted by: matt h 50 180# 5'11" 1mar2011 at March 23, 2012 11:17 PM

Does anybody know the name of the group and song playing in this video. absolutley love it.

Comment #108 - Posted by: allen sikara at March 24, 2012 3:27 AM

Scaled Dianne

21-15-9 reps of:
65kg deadlift (143 pound)
HSPU progressions (feet supported in rings about 1.5m off floor)

4 minutes flat

Comment #109 - Posted by: JD Brisbane at March 24, 2012 3:37 AM

First timers:

M/28/5'7"/150
110 lbs for deadlift - 5:00

F/27/5'4"/123
34 lbs for deadlift - 7:20

Comment #110 - Posted by: Orkun at March 24, 2012 5:16 AM

205 DL

Air squats ( nursing a shoulder injury)

21-15-9

7:18

Comment #111 - Posted by: Ape teach at March 24, 2012 6:02 AM

8:33

Did HSPUs with feet on the box, DLs as rx'd

M/34/5'9"/225

Comment #112 - Posted by: Bill Hunter at March 24, 2012 7:34 AM

M/27/170/5'8"

As RX'd: 5:20

Comment #113 - Posted by: Eric Robles at March 24, 2012 8:03 AM

09:13 with band for HSPU

Comment #114 - Posted by: ChadB at March 24, 2012 8:37 AM

6:04 (PR)

Comment #115 - Posted by: mlt at March 24, 2012 8:51 AM

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

Comment #116 - Posted by: Ben S at March 24, 2012 8:56 AM

Brent: 7:28 rx'd
Taylor: 5:49 110# DL, feet on box hspu

Comment #117 - Posted by: Brent at March 24, 2012 9:08 AM

21-15-9 225DL/HSPU, then
135 OHS x 5 sets, garage, butt onto box
1 mile cooldown (up/down hill)
10/12/11:
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 #118 - Posted by: Ajax at March 24, 2012 9:23 AM

185lbs
Feet on smith machine

7:03

Comment #119 - Posted by: D. Peterson at March 24, 2012 10:10 AM

As rx'd: 8.04 PR (Try to go harder on the DL's next time)

090520: 27.42
101126: 11.56
110406: 8.27
111010: 8.10

Comment #120 - Posted by: I AM THE UPSETTER at March 24, 2012 10:12 AM

8:57 rx'd.

Comment #121 - Posted by: Jeff A. at March 24, 2012 10:38 AM

M/34/5'9"/155

Rx'd. OK HSPUs on the first round, sloppy after that.

6:45

Comment #122 - Posted by: Antun Karlovac at March 24, 2012 11:23 AM

My first attempt at Diane. My HSPUs have been improving, so I've been looking forward to this workout for a few months now. I was hoping to get in under 6 minutes.

Head to abmat, all else rx'ed: 6:01

I'll try to break the 6 minute mark next time.

Comment #123 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at March 24, 2012 11:56 AM

M/19/6'0"/205
2:53 but i'm not too sure how good the HSPU's were..
I'm new to crossfit and did my first WOD on Monday and i'm confused as to whether you only need to do one WOD a day because 3 minutes of exercise seems like too little compared to what i'm used to. Any help would be much appreciated.

Comment #124 - Posted by: Uncle Dusty at March 24, 2012 1:20 PM

6:21

Comment #125 - Posted by: Rough Robbie at March 24, 2012 1:41 PM

6:46

Scaled to 185lbs DL, as usual. Cut 1:30 off last time, but on that occasion I was up at 4,000' in Klamath Falls. Avg HR 171, peak 182.

Congrats on the PR Carole, fantastic time Laura, and great work with 225 Kevin.

Comment #126 - Posted by: mas 55/M/150 at March 24, 2012 1:46 PM

M/36/5'8"/180

2:32 rx'd

PR

Comment #127 - Posted by: Dave Berry at March 24, 2012 2:32 PM

7:13 as rx'd

Comment #128 - Posted by: Heath at March 24, 2012 3:50 PM

rx'd 5:26

Comment #129 - Posted by: Ward m/165/5'5'' at March 24, 2012 4:36 PM

46:49

Comment #130 - Posted by: myles456 at March 24, 2012 5:11 PM

41M/5'10"/167#

W/U: OHS, 10x3 at 45-55-65-75-85-95-105-115-125-135.

OHS, 5x3: 145-155-165-175-185 (new 3RM PR by 10#).

"Diane," as Rx: 2:48 (off PR by 0:22).

C/D: skipped.

Developed a side cramp in the middle of the first set of DLs during "Diane." Otherwise, I may have seen a new PR.

Comment #131 - Posted by: rjf (Since 07-20-07. WOD no. 1214) at March 24, 2012 5:47 PM

As rx'd 3:35 (I think it's a PR) suprised; wasn't feeling it
All reps unbroken
Done at the fire station; might have pushed a little harder at home. Also had to walk to seperate room for HSPU, but may have helped recovery between exercises.

M/37yrs/5'10"/210#

Comment #132 - Posted by: Mully at March 24, 2012 7:17 PM

10:34 RX

Comment #133 - Posted by: Steve Mansfield (m/35/6'3"/185) at March 24, 2012 7:19 PM

Castro has the best job going. I'd do that for free.
#hireMeHQ

Comment #134 - Posted by: TJ at March 24, 2012 7:59 PM

10:16 RX'd

Comment #135 - Posted by: Brian at March 24, 2012 8:33 PM

Did scaled Diane Saturday 3.24.12:

185# DL, HSPU toes on Smith bar head to 2" from floor

4:22

All sets unbroken (some DL-holds at the top). Pursed-lip breathing helped a lot.

:13 better than 10.10.11: 170# DL, HSPU toes on Smith bar

No pain on DLs or HSPUs and felt strong throughout.

w/u - 30 sec Samson, 5x el-feet pushup, scap push, sit, dip, bar swing, 135# DL, HSPU toes on Smith bar; 2x15 35# reverse wrist curl

c/d - 7 bar swings, 10 step-ups w/knee to chest 18# box, 2x10 48# face pull, easy 250# row; 3x 400m run, 90 sec rest in between (1:41, 1:35, 1:29).

Faster runs than I thought would happen. Better re-check distance ;)

Comment #136 - Posted by: matt h 51 5'11" 180 1mar11 at March 24, 2012 9:58 PM

21-15-9

Deadlifts, 225#
HSPU w/feet on bench

7:49

Comment #137 - Posted by: JFA at March 24, 2012 10:37 PM

5:00 Rx'd (PR)

* DL's unbroken
* HSPU's unbroken... strict & kipping

Comment #138 - Posted by: MarcusG 31 5'9" 165 at March 25, 2012 12:03 AM

3:40 Rx'd

Comment #139 - Posted by: Rick M at March 25, 2012 2:25 AM

185# DL @ 9mins

Comment #140 - Posted by: 513climber at March 25, 2012 3:59 AM

10:48

Comment #141 - Posted by: RAD at March 25, 2012 7:42 AM

M/42/5'8"/168

155 lb on the DL
5:06

Comment #142 - Posted by: Jon Craig at March 25, 2012 9:03 AM

10:40 as rx'd.

Comment #143 - Posted by: James m/29/5'7"/155 at March 25, 2012 9:29 AM

M38/5'8/168


As rxd 6:11

Comment #144 - Posted by: Cmendoza at March 25, 2012 10:41 AM

7:26. Feet up on 60" of stacked boxes for HSP. Not quite to the wall yet.

Comment #145 - Posted by: Shane Snell at March 25, 2012 11:36 AM

F/42/178/5'11"

Just did my first Hspu's last week... So I thought I was time to give Diane a go

155# deadlifts
7-5-3 hspus

6:58

Next time I'll add more hspus and just try to keep the time under 10 min until I can do her as Rx'd

Pretty exciting... I never thought I'd ever do hspus in this lIfetime.... Kipping helps a lot.

Comment #146 - Posted by: JuliePlatt at March 25, 2012 12:24 PM

44/m/176cm/71kg

As rx'd

10:14 (last time 8:21 PR)

DLs with small metal plates this time. Had to lower the bar off carefully and just gently touch the ground which made it much harder compared to hitting the ground hard with bumper plates. Sore hamstrings the day after.

HSPUs against rough wall (no sliding along) were harder too.

Comment #147 - Posted by: Memuc at March 25, 2012 12:42 PM

16:21, 205lb DL (25 Mar '12)

Comment #148 - Posted by: NAMWIZ at March 25, 2012 2:08 PM

44m, 6-214
RX'd
HSPU head to 45 + 10lb Plate- deeper then ever
DLs all unbroken
5:18
///
HSPU getting deeper over-time

Comment #149 - Posted by: will h at March 25, 2012 2:52 PM

20:37 without the last round of handstand pushups.

This is by far my worst Diane ever. (As Rx'd in 12:15 last April.) Turns out handstand pushups are really hard when you don't do them in forever. I started failing reps after the 10th of round 2. This being a cheat day for food probably didn't help.

Comment #150 - Posted by: Alton 32yo/5'11"/175lbs at March 25, 2012 5:23 PM

as rx'd

5:45

Comment #151 - Posted by: Purp M/25/179 at March 25, 2012 5:44 PM

7:40! huge pr from 19:46
mff bg

Comment #152 - Posted by: jtoops/m/28 at March 25, 2012 5:48 PM

M/28/170
21-15-9
170 deadlift
handstand pushups
time=5:11

Comment #153 - Posted by: AndrewT at March 25, 2012 5:57 PM

completed on 3/25/12
11:28

Comment #154 - Posted by: Jason Crocker at March 25, 2012 7:35 PM

17:51 as rx'd

was definitely not feeling it today, and still set a PR from my last attempt on Nov-28 (when I got over 22minutes)

Comment #155 - Posted by: Saam at March 25, 2012 9:05 PM

6:33

Comment #156 - Posted by: Mik at March 26, 2012 3:40 AM

135 lb deadlift
65 lb push press
untimed

Comment #157 - Posted by: Chris at March 26, 2012 4:06 AM

9:57

21-15-9
225 dead lift
push up*


*Sub'd pushups on pvc parallettes with feet on 40 inch box

Dead lift sets completely unbroken which was a personal best for me.

Comment #158 - Posted by: Jacek at March 26, 2012 5:18 AM

195lb dead lifts.

12:38

185 last time in 10:02. pushups really slowed me down for some reason.

Comment #159 - Posted by: brett_from_wylie at March 26, 2012 5:45 AM

10:28

6/5/4 reg HSPU then toes on 35" table for the rest on each set

Comment #160 - Posted by: Bev C at March 26, 2012 6:20 AM

21-15-9 reps of:
45 pound Deadlift
5# shldr press

5:06

Comment #161 - Posted by: Bev C at March 26, 2012 6:22 AM

10:28

6/5/4 reg HSPU then toes on 35" table for the rest on each set

Comment #162 - Posted by: Bells at March 26, 2012 6:24 AM

M/5'11"/154lbs.

Tried as RX'd but could do 225lbs/6 reps unbroken. Scaled to 185lbs and did the workout in 10:55. On the plus side, I managed 10 DL at 185 unbroken, which I was unable to do even as a strapping young lad! I look to CRUSH this workout within 6 to 12 months!!!

Comment #163 - Posted by: John at March 26, 2012 11:29 AM

6:27. 4 seconds off my PR.

Comment #164 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 26, 2012 11:59 AM

6:13 as rx'd

accidentally wrote 6:31 in previous post

Comment #165 - Posted by: T. Swihart at March 26, 2012 1:39 PM

2:20 RX 59 sec PR.

Comment #166 - Posted by: NIck Benavides at March 26, 2012 1:47 PM

M/35/5'4"/145lbs
As RX'd
2:58PR by 3 seconds

Comment #167 - Posted by: Matt Burritt at March 26, 2012 4:07 PM

M/17/6'0"/168
6:04

Comment #168 - Posted by: Samuel at March 26, 2012 5:04 PM

195 lb dl
hspu sub toes on bar
11:26

Comment #169 - Posted by: David Burns at March 26, 2012 5:55 PM

M/36/5'7/157
FS Co.25
4:42 RXD

Comment #170 - Posted by: liljoe at March 27, 2012 6:05 AM

Previous 18:49

Tonight 11:29

Wimpy HSPU towards the end...not even close to head touching

Comment #171 - Posted by: Cleveland at March 27, 2012 8:11 AM

M/31/5'8"/219
11:00

95#
sub DB Press 30#s

First CF workout in years, committed to getting back in shape!

Comment #172 - Posted by: rvt1443 at March 27, 2012 11:51 AM

Rx'd 2:54

Comment #173 - Posted by: amped 37/M/195/6' at March 27, 2012 12:29 PM

205# DL, Ankle on bar HSPU
10:53
frustrating...nowhere close to PR

Comment #174 - Posted by: Brian R M / 50 / 6'2" / 186 at March 27, 2012 1:28 PM

As rx'd


5:17

Comment #175 - Posted by: al deezy at March 27, 2012 2:55 PM

21-15-9 reps of:
185 pound Deadlift
Progressive handstand push-ups

tt = 6:19

Comment #176 - Posted by: fitz997 at March 27, 2012 6:39 PM

21-15-9 reps of:
185 pound Deadlift
Progressive handstand push-ups

tt = 6:19

Comment #177 - Posted by: fitz997 at March 27, 2012 6:41 PM

Jill:

5:51
95# deadlift


Joe:

8:22
165# deadlift
tweaked back a touch

Comment #178 - Posted by: Jill & Joe at March 27, 2012 9:02 PM

14:00

Comment #179 - Posted by: Stuart at March 27, 2012 10:30 PM

M/173/5'7"/32

14:46

Comment #180 - Posted by: Mark S. at March 27, 2012 10:58 PM

M / 34 / 6'0 / 232

as rx'd: 9min 29sec

Comment #181 - Posted by: sj9701 at March 28, 2012 5:36 AM

M/28/6'0/199

8:10 as rx'd

Still having to break up handstands but improving.

Comment #182 - Posted by: Kaplan at March 28, 2012 7:36 AM

8:33

Comment #183 - Posted by: BH2 at March 28, 2012 8:33 AM

3/28/12: 17.34. 185# and proper HSPU position. Not all the way down except for maybe 3-5 reps, but much improved depth.
4/11/11: 8.38. 155#

Comment #184 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at March 28, 2012 10:21 AM

M/26/166 GregAWU + Foam-roller

As rx'd - 10:38

Comment #185 - Posted by: Y. Zhou at March 28, 2012 11:46 PM

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

11:52

Comment #186 - Posted by: RHJ at March 29, 2012 7:49 AM

8:40 with 185lbs

Comment #187 - Posted by: Eric B at March 29, 2012 10:30 AM

21-15-9
deadlift
pushup

Caitlyn 3:23 (45^/bar pushups) 15-12-9
Bubs 2:51 (105) 15-12-9
Mrs. Pip 3:52 (115/k)
Frankie 2:57 (75/k) 15-12-9
Jamie 3:50 (55/k)
Marianne 3:58 (115)
Meghan 4:24 (135) ^on pushups 15-12-9
Barb 4:59 (45/k)
Mr. Carey 5:58 (115/k)
Mrs. Carey 3:57 (105/k)

Comment #188 - Posted by: BFCC at March 29, 2012 11:15 AM

As Rxed - 9:21

Comment #189 - Posted by: Daniel at March 29, 2012 1:12 PM

as rx'd - 9:58

Comment #190 - Posted by: Casey Ray at March 29, 2012 2:01 PM

As Rx 7:20

HSPU Brutal towards the end.

M/168#/6'/38 yrs

Comment #191 - Posted by: britishfireman at March 29, 2012 5:24 PM

DL - 135ibs
HSPU - rx'd first 21 reps, then feet 35 inches off ground for the rest
11:05

Comment #192 - Posted by: TimC at March 29, 2012 6:05 PM

13:30
215 DL for 21 and 15
225 DL for 9
In the garage with gloves on, hspu against garage door

Comment #193 - Posted by: jef at March 30, 2012 6:01 PM

m/42/156
5x5 dl to 345
Diane - 4:30 as rx'd

Comment #194 - Posted by: Seth H. at March 31, 2012 12:28 PM

As Rx:'d 27:30. Needed rest throughout all sets.

Comment #195 - Posted by: Oyster 305 at March 31, 2012 10:09 PM

8:02 as Rx'd

Comment #196 - Posted by: Jetté 42/M/5'11"/170 at April 2, 2012 10:26 AM

90kg dl
12:37

Comment #197 - Posted by: AGL at April 2, 2012 12:48 PM

6:14 rx'd

Comment #198 - Posted by: B-Mo at April 2, 2012 2:56 PM

185# DL's

13:06

Comment #199 - Posted by: illis 31/m/180/5'9 at April 2, 2012 3:37 PM

Broke DLs into 17-4 1st set, rest unbroken:

10:33

Comment #200 - Posted by: dsm19 M / 33 / 6'0 / 210 at April 2, 2012 5:56 PM

f/35/145

21-15-9

135lb deadlifts
HSPU (feet on bar)

7:12

Comment #201 - Posted by: sharlene at April 4, 2012 5:19 AM

5:50 pr

Did this one without sneakers to avoid marking up the wall on the HSPU's this beat my last pr by a minute, but the last pr, I had a 20 second or so walk between movements. Head was in it today which made all the difference. DL's were at a good pace and unbroken. HSPU's broken after 15 on first round and more so thereafter. Areas for improvement would be getting more efficient and stringing more HSPU's unbroken together. Toward the end I was not getting full range of motion on HSPU's.

Comment #202 - Posted by: clark at April 4, 2012 8:06 AM

CF WU + back extension

WOD for 3/23/12

"Diane"

21-15-9 reps of:
225 pound Deadlift - subbed 165 lbs
Handstand push-ups - broken and not all the way down, need to work on these

9:40

Comment #203 - Posted by: TZ at April 4, 2012 1:07 PM

6:13

Comment #204 - Posted by: Pacers at April 4, 2012 5:14 PM

3/28...22:11
185# DL & self-assisted HSPU
Still feeling flu

Comment #205 - Posted by: Mike Scott M/45/5'10"/193 at April 5, 2012 9:56 AM

Feet on a box for the HSPU, 225# dl:

7:53

Good, intense WOD.

Comment #206 - Posted by: tgremillion M/32/6'2"/185 at April 5, 2012 12:21 PM

7:21

Comment #207 - Posted by: nsb at April 9, 2012 5:46 AM

That's my 8 yr. old son Koai'a (named after an indigenous tree here in Hawai'i). Last week he did 500 unbroken sit ups. I think he will be a serious contender for the 2022 games.

Comment #208 - Posted by: Don May at April 10, 2012 9:07 AM

21:38 but this time all HSPU with good rom

Comment #209 - Posted by: tum1 at April 10, 2012 9:39 AM

12-10-9-8-6 reps of:
225 pound Deadlift
Standing Shoulder Press

6:30

Used 135 lbs for the first two sets of SSP and lowered it to 115 for the last three. Deadlifts were no problem, but the presses slowed me down a lot towards the end.

M/27/5'11''/200

Comment #210 - Posted by: Kent at April 12, 2012 5:13 PM

51/m/190

Subbed push press @ 135 for HSPU. 13:03

Comment #211 - Posted by: denob at April 13, 2012 9:15 AM

5:04 (pr); Previous best: 6:33
Went slightly heavier than rx'd at 103 kg, all HSPUs unbroken. I'm very happy with this result because it came after over 2 hrs 30mins of mountain biking tough trails and 2 hrs of intense basketball ("21") with James and Harvey.

Comment #212 - Posted by: Mik at April 27, 2012 2:29 AM

10:06 03.05.12 as rx'd (srict)
12:58 12.11.11 as rx'd (strict)
10:36 18.04.11 (less assisted by rack)
16:46 13.12.10 (assisted by rack)

Comment #213 - Posted by: zenoperegrinus at May 3, 2012 10:28 AM

10:30

Comment #214 - Posted by: Manchild at May 17, 2012 4:46 PM

CFWUx2
15:25 (+37)
105kg

Mitch: Tire flips and pushups.

Comment #215 - Posted by: Doug at August 21, 2012 12:44 PM
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