April 27, 2012

Friday 120427

2012 CrossFit Games Regional: Individual Event 1

"Diane"

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

Post time to comments.

Compare to 120323.

GrahamHolmbergSnatch_th.jpg

Enlarge image

What is the significance of this position in the snatch?


"CrossFit Striking: Foundations" with George Ryan, CrossFit Journal preview video [wmv] [mov]


Regional Preview: Week 2, May 4-6, 2012 - video [wmv] [mov] [HD mov]


WOD Demo with Zach Forrest - video [wmv] [mov] [HD mov]


"If what you did yesterday seems big, you haven't done anything today." -Lou Holtz

Posted by Pukie at April 27, 2012 5:00 PM
Comments

this is why all the handstands

Comment #1 - Posted by: Joshua Maher at April 26, 2012 5:09 PM

goodness! someone at CF HQ must know that I need to improve my HSPU with all of these HSPU WOD's lately...

Comment #2 - Posted by: RussA at April 26, 2012 5:10 PM

The signifigance of this is that it is right before the 2nd pull, where most of the power and speed occurs. Done any other time earlier or later, and the lift will be done with reduced efficiency or will miss.

Comment #3 - Posted by: ckatech at April 26, 2012 5:12 PM

its the beginning of the pull...just as it passes the knee cap, going into mid thigh.

Comment #4 - Posted by: Noel at April 26, 2012 5:14 PM

Skeptic,

I'll gladly trade my calves and thighs for that dude's work capacity and fitness......oh, and his 2010 games Championship hardware.

Comment #5 - Posted by: Chris at April 26, 2012 5:24 PM

@ #5 I don't know what kind of a site you think this is but this isn't body building.

Comment #6 - Posted by: Jon I at April 26, 2012 5:40 PM

This is the power position at the beginning of the pull. It is the point at which the explosive power to "float" the weight up is generated.

Comment #7 - Posted by: Paige at April 26, 2012 5:46 PM

Second knee bend. Great position for the beginning of "takeoff"!

Comment #8 - Posted by: TP at April 26, 2012 5:49 PM

Anyone tried registering yet for the St. Jude benefit WOD (Hope)? At http://www.crossfitforhope.com/, it says registration begins April 26. Where can we register?

Comment #9 - Posted by: Jason at April 26, 2012 5:55 PM

SPEED THROUGH THE MIDDLE!!!

Comment #10 - Posted by: T J Hendricks at April 26, 2012 6:15 PM

Someone knows if theres gonna be a free livestream for the games?

Comment #11 - Posted by: Arthur at April 26, 2012 6:28 PM

#5 Skeptic. Get your Calves and Quads busy doing the WOD today and post your times and loads. We are interested in performance not mirror fluff. I await your posts and wish your calves and quads well. Mark

Comment #12 - Posted by: mark at April 26, 2012 6:38 PM

Skeptic, you are kidding right?

Comment #13 - Posted by: Get it at April 26, 2012 6:53 PM

That dude has pretty good thigh and calf development actually.
I love this wod. It's one of few that I'm good at. I need a boost after JJ. Those cleans were rough.

Comment #14 - Posted by: Bugdjj at April 26, 2012 7:07 PM

Right before he hits the POCKET

Comment #15 - Posted by: Pete Easterly at April 26, 2012 7:27 PM

Thanks for the putting up the great pic of John Velandra (left side of the page...the guy post-wod on the sidewalk)...he was such good people and is missed.

Comment #16 - Posted by: Emily at April 26, 2012 7:34 PM

did last week

9:17 rx

Comment #17 - Posted by: Raph at April 26, 2012 7:44 PM

Tj u stole my thunder

Comment #18 - Posted by: Apolloswabbie at April 26, 2012 8:36 PM

M/ 26/ 5'9"/ 160

completed in 14:56

Comment #19 - Posted by: thomas at April 26, 2012 9:49 PM

What's key about this is his smile.

Many people don't realize the effort it takes to perform the "wide-grip-quarter-squat." In this pic, he is at the bottom of the movement, it is at this point that the athlete performing the movement generates "eyes of fire" along "teeth of ice." Balancing these yin/yang energies is key to generating force through the heart chakra. In the photo, it looks as though Holmberg's "teeth of ice" are dominant.

Once this issue is corrected, I feel confident his Fran time will improve.

Comment #20 - Posted by: Maxer at April 26, 2012 9:55 PM

#21 awesome!^^^^

Comment #21 - Posted by: chris at April 26, 2012 11:18 PM

Significance is: His grip is too wide, and the bar is hitting his upper thigh and not his hip crease. Likely, he will leave the bar too far in front once he's underneath the weight, and if it were any more than 135 lbs, he would miss the lift.

2nd: his knees are tracked too far forward, and has lost all hip/hamstring tension needed to effectively finish the 2nd pull. Shins more vertical, finish with the hips.

3rd: Eyes are closed. Never. Ever. Close your eyes during a lift!

Comment #22 - Posted by: Patrick at April 26, 2012 11:36 PM

Did it 3mins 30 seconds love this workout

Comment #23 - Posted by: Jordan eastwood at April 26, 2012 11:36 PM

Woooooo Hooooo!
First year of Cross Fit, check!
Better shape than when i actively competed, check!
L1 cert, ASAP

And FYI You guys rock every last one of you

/Micke

Comment #24 - Posted by: Meik_Solo M35/185cm/80kg at April 27, 2012 12:17 AM

185 lbs, took 10 min... getting better...

Comment #25 - Posted by: John at April 27, 2012 1:20 AM

@21 the best answer!

Comment #26 - Posted by: HugoLopez at April 27, 2012 1:41 AM

M/31/6'0"/230#
185#, took 10 minutes. Coming from bodybuilding style workouts for years and now deployed to A-Stan and hungry for something new, making the transition to CF. The pace is kicking my butt and my form is constantly in "needs improvement" mode. Until I feel more comfortable with the pace, the quick movements, and all around different style lifts, I am going lighter on the weight. Having a blast in the transition though.

Comment #27 - Posted by: SeanP at April 27, 2012 2:04 AM

8:40 rx P.R. (9:22)

Comment #28 - Posted by: ART M/43/5'5"/148 at April 27, 2012 2:49 AM

Thank you comment #21. In the pond of narcisistic selfimportance finally an island of humor. Ahhhh..

Comment #29 - Posted by: Bertil at April 27, 2012 2:53 AM

m/46/185

5:40

Comment #30 - Posted by: cosmo at April 27, 2012 3:02 AM

9:48 at 185lbs

Comment #31 - Posted by: gb 44/m/71"/185# at April 27, 2012 3:15 AM

f/45/6'1"/160

155# DL
pike HSPU
7:21

Comment #32 - Posted by: FitDocMom at April 27, 2012 3:43 AM

It's like pulling the hammer back on a gun.

Comment #33 - Posted by: Langcon at April 27, 2012 3:57 AM

hes so hot

Comment #34 - Posted by: steph at April 27, 2012 4:20 AM

4:11 Rx'd PR

* DL- unbroken
* HSPU- kipped after first 10. Unbroken except falling after last two.

Comment #35 - Posted by: MarcusG 30 5'9" 165# at April 27, 2012 4:34 AM

Instead of Diane, performed Hero WOD "Coe" in memory of SGT Keith A. Coe who was killed on this day two years ago in Iraq. He is deeply missed.

Comment #36 - Posted by: Matt at April 27, 2012 5:03 AM

14'23
205lb deadlifts and asisted HSPU

Comment #37 - Posted by: MGlez at April 27, 2012 5:05 AM

M/5'10"/208 lbs

Elevation: 7,400 feet

255lb instead of 225lb deadlifts

12:48

Comment #38 - Posted by: Mark at April 27, 2012 5:16 AM

Rx'd - 5:10

Comment #39 - Posted by: Townsend m/28/5'8"/140 at April 27, 2012 5:28 AM

14:31
DLs rx'd....HSPU not so much
21 legit (w/head touch...but broken)
15 pike PU
9 pike PU
>:(

Comment #40 - Posted by: SamEJ, m/27/5'10"/215 at April 27, 2012 5:47 AM

Im sorry but if your feeling the deadlift primarily in your hamstrings, then your stance is too narrow. the lower back AND hamstrings is exactly where you should feel this, not primarily in the Hammies. Thats more like a romanian deadlift. which IS a hamstring exercise...Just saying. Im no slouch either. 405 deadlift... 385 squat. Im not talking sumo dead here, just good ole' Ripptoe style dead.

Comment #41 - Posted by: GymDavid at April 27, 2012 5:48 AM

rx - 17:29

I scale most workouts, so happy to just complete this in a reasonable time.

Comment #42 - Posted by: Tyler Wheatcraft M/21/5'10"/150/ at April 27, 2012 6:03 AM

m/6'0/32yo/185

"Dianne"9:20(pr)
80% on handstands, but I did sets of three without the wall (another pr) Feeling awesome!! Time to start class warmup!

Comment #43 - Posted by: derekh at April 27, 2012 6:05 AM

Also #21 - Funniest thing I've read in a while, thank you!

Comment #44 - Posted by: Tyler Wheatcraft M/21/5'10"/150/ at April 27, 2012 6:07 AM

m/26/5'11''/210lbs.

DL as rx'd
pike pu
6:24

Comment #45 - Posted by: dsc1985 at April 27, 2012 6:13 AM

5:13

HSPU w/Abmat

FOB Salerno

Comment #46 - Posted by: james.patrick [M/50/66"/135] at April 27, 2012 6:14 AM

16 km run (V5s outdoors on concrete, 1800m altitude) in 1:47:41, training for my first half.

Comment #47 - Posted by: Alan H. in Kabul at April 27, 2012 6:20 AM

16 km run: 1:47:41.

Comment #48 - Posted by: Alan H. in Kabul at April 27, 2012 6:22 AM

8:08 as Rx'd way off my PR

Comment #49 - Posted by: Tyler Scott at April 27, 2012 6:37 AM

8:30. PR by 50 seconds.

Comment #50 - Posted by: preacherman at April 27, 2012 6:57 AM

225 lbs and pike hspu
7:49

Comment #51 - Posted by: Åsmund m/27 at April 27, 2012 6:57 AM

As rx'd 4:57. New PR by 11 seconds. Feels good to get a sub 5! Now off to the south regionals to see some serious athletes.

Comment #52 - Posted by: Kurt M/38/185 at April 27, 2012 7:00 AM

M/ 38/ 133 lbs/ 5'-6"
I did just a heavy DL WOD today... I have worked my shoulders a lot over the last 2 days.
warmup with 500 m Row - 1:56

(still pretty sick with the cold thing and coughed a ton)

95 lbs x 8
135 lbs x 10
175 lbs x 10
205 lbs x 10
235 lbs x 6 (wanted to start exploding more and keep em fast - all with great form)
255 lbs x 6
275 lbs x 5
295 lbs x 3 (felt easy and fast)
305 lbs x 3 (felt perfect and not too bad)
315 lbs x 1 (stopped after 1.. concentration wasn't there and I didn't want to round or use poor form or get hurt)
225 lbs x 10 fast

stretched out and went home. my 3rd day in a row and I was coughing like crazy the whole time... still feeling pretty sick.

Comment #53 - Posted by: anton at April 27, 2012 7:22 AM

F/41/5'6"/150

135# DL, band-assist HSPU to AbMat

15:06

Had the 2yo and 5yo watching--5yo offered to do the HSPU for me and the 2yo kept asking, "tired?"

Comment #54 - Posted by: mom to five at April 27, 2012 7:28 AM

26 days since TKA surgery
Modified WOD
11-8-5 reps of:
65lb Deadlift
HSPU's (squat stand fully elevated, toes on bar for balance)
3:26
M/54/6’/210
Now to physical therapy

Comment #55 - Posted by: Pete In Sun City at April 27, 2012 7:35 AM

M/31/5'10/83kg

As rx'd

3:02 a massive PB for me! The last time I hit this was about 6 months ago and got 3:57. What a buzz!

Comment #56 - Posted by: Roly at April 27, 2012 7:42 AM

M/46/5'11/180

Been CF'ing for 14 months, but only had access to Oly rings for about 2 or 3 months. FINALLY DID MY FIRST (then 2nd, 3rd,...6th) MUSCLE-UPS this past Tuesday! WOOHOO! Same day, I also did a CF Strength WOD with lots of 2-pood KB swings. The downside?

Did the Regional 12.1 yesterday and my shoulders were still fried. I know...boo hoo for me.

Did Diane in 7:30, but scaled DLs to 185 and ended up scaling half of my HSPUs. I've finally conquered the elusive muscle-up, but realize HSPU is my next CF demon to conquer....

Comment #57 - Posted by: JPZ at April 27, 2012 7:55 AM

This is the transition stage of the 3 pulls of the Oly lifts. Going from the 1st pull - the D/L- through the transition which creates the violent opening of the hip (the "jump").

This opening is termed "triple extension" and if done correctly from the pocket position, the bar will travel up via the momentum imparted upon it by the hips. A slight layback at the top of the triple extension causes the reverse J bar path allowing the bar to settle directly over the base of support. If there is no layback, or not enough, the bar goes straight up and straight down, which will cause the lifter to have to forward to receive the bar. This increases the likelihood of failure. Also, if the position Graham is in is not correct and the hips hit the bar, instead of the bar grazing them in a vertical ascent, then the bar will be thrown forward again which will also cause the lifter to have to go forward to catch the bar and decrease the success factor of the lift.

Graham's position here is that of a loaded spring. He has transitioned from the DL to the explosive hip opening phase. From here, if all goes well, the bar makes it's up and over travel path and Graham pulls himself under the bar (3rd pull) into the receiving position.

All Graham has to do now is maintain position, keep the arms long, and let the power of the pull transfer into the bar. And we all know Graham can do that!

Comment #58 - Posted by: Ian Carver at April 27, 2012 8:06 AM

3rd crossfit workout, loving it, sore all over. That must be weakness leaving my soul.

135#, barrier (pike?) hspu, 12:56

M/34/180/5-8

Comment #59 - Posted by: Djjacks77 at April 27, 2012 8:08 AM

rx'd 6:36
pr by 4:30!

Comment #60 - Posted by: Nick (m/27/5'9"/177) at April 27, 2012 8:15 AM

M/36/ 210
RX = 5:14 + gassed!

Comment #61 - Posted by: Jed at April 27, 2012 8:18 AM

snatch is not a strength of mine, but it looks to me like his torso is vertical too soon, if you watch the Bergener video from April 12th, he says stand up with your legs and keep your back angle the same. Graham had to have traveled over his knees to get to this position.

Comment #62 - Posted by: Jason M at April 27, 2012 8:19 AM

8:08 @ 155lb

Comment #63 - Posted by: abh at April 27, 2012 8:41 AM

M/36/5'8"/180

2:32 rx'd

Comment #64 - Posted by: Dave Berry at April 27, 2012 8:42 AM

m/20/5'9"/180

As rx'd

9:49

Need to work on HSPU form.

Comment #65 - Posted by: Uziel Ladaw at April 27, 2012 8:56 AM

m/27/73kg/5'7

Scaled 225lbs down to 80kg and HSPU for dumbbell press

6:04m

Comment #66 - Posted by: Ash at April 27, 2012 9:16 AM

he can still open his hips and get a big hip pop to throw the bar over head

Comment #67 - Posted by: dan romigh at April 27, 2012 9:16 AM

age 22 bw 170

5:43

did 15-10-5 reps of:
deadlift, 225 lbs
handstand pushups wall-facing to 10# plate and 1 abmat

Comment #68 - Posted by: Chris S at April 27, 2012 9:26 AM

It is the take-off position. Period.

Comment #69 - Posted by: Mark Monroe at April 27, 2012 9:28 AM

No disrespect to the man, but...
Why is nobody getting this? Has everyone in the community gotten used to bad form that they don't see anymore? Where are the form Nazis?
The significance of the picture above is that he is almost at the end of he second pull and his shoulders are behind the load. Notice the shorts being pulled up by the bar and the bent knees. Now look at where his shoulders are in relation to the bar.
He has now significantly reduced his pulling power. Period.

Comment #70 - Posted by: Jason K. at April 27, 2012 9:39 AM

6:39 RX

Comment #71 - Posted by: jake isenhour at April 27, 2012 10:10 AM

As rxd
8.36
Pr is 7:24

Comment #72 - Posted by: Jonblaze at April 27, 2012 10:19 AM

M/26/5'10/156

As RX'd - 9:23.7

Comment #73 - Posted by: Paul at April 27, 2012 10:24 AM

29/m/5'7"/175
16:52
Usually scale down but not this time, focused on form.

Comment #74 - Posted by: Ryan at April 27, 2012 10:26 AM

2012-04-27: 7:38. Abmat. 1:59,3:05,1:33.
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 #75 - Posted by: gs at April 27, 2012 10:26 AM

First time with Diane

Deadlift: 135, assisted HSPU
8:14.

Comment #76 - Posted by: brian at April 27, 2012 10:27 AM

15:25 as rx'd

Comment #77 - Posted by: SB at April 27, 2012 10:45 AM

First time actually doing a WOD.

As written - 6:38
M/24/6'/255lbs

Comment #78 - Posted by: Rhino at April 27, 2012 10:49 AM

9:14
185-lb DL (11-6-4, 5-5-5, 5-4)
HSPU with feet on neck-high bar (unbroken)

Comment #79 - Posted by: georgecole3 at April 27, 2012 10:53 AM

Kudos to all you "light" folks who can do this Rx'd. Maybe some day....

2.11 mile run; 17:15
8:15 135# DL and feet on the smith bar but still a great WO for me.

Comment #80 - Posted by: tim m/50/69"/130 at April 27, 2012 11:02 AM

185lb DL - 7:46, getting there!

Comment #81 - Posted by: CE at April 27, 2012 11:12 AM

4:47 rx'd

Comment #82 - Posted by: Ward m/165/5'5'' at April 27, 2012 11:22 AM

44/m/176cm/73kg

As rx'd

5:43 PR (last time 10:14, before 8:21 PR)

Stellar PR! Due to much faster HSPUs (15/6-8/5/2-5/4). DL 21-10/5-9. I've done unbroken DLs before, but now that I have more HSPUs, rest time between the DL sets obviously decreases.

Started a new warm-up routine a couple of weeks ago, basically a combination of Jeff Martones mobility drills and the Josh Everett warm-up recently featured in a video on this site. Better shoulder mobility makes better HSPUs.

39k bike ride today, 48k yesterday, mountain bike on mostly flat terrain.

Comment #83 - Posted by: Memuc at April 27, 2012 11:24 AM

m/29/5'8"/181

11:01

Deadlift sets unbroken (touch and gos). HSPUs with hands on floor and head lowered to 4" pad (I've only recently acquired the strength to do HSPUs; still working on them)

Plus 3 mile run.

Comment #84 - Posted by: Justino at April 27, 2012 11:27 AM

Hip explosiveness. No need to get complicated.

Comment #85 - Posted by: Hernan at April 27, 2012 11:37 AM

9:09 as Rx'd
m/27/5'8/181

Comment #86 - Posted by: bear at April 27, 2012 11:41 AM

14:47(pr)

Comment #87 - Posted by: cort at April 27, 2012 11:41 AM

5:44 Rx'd

Comment #88 - Posted by: JK/m/28/5'10"/205 at April 27, 2012 11:47 AM

21-15-9
Reps
115# Cleans
Push ups
5:21
then
50 Weighted Sits
Last time was
5:36
Good Workout

Comment #89 - Posted by: dyagg at April 27, 2012 11:49 AM

21-15-9
DL 225
HSPU - about half full depth, rest 3/4depth

9:41

first time as RX'd - thought I'd do better.

m/46/6'4/175

Comment #90 - Posted by: knodes at April 27, 2012 11:53 AM

500mC2, 2 x CFWUs

#185 DLs
Usual shallow HSPUs

13:24

Comment #91 - Posted by: F15E_WSO/M/49/72"/180 at April 27, 2012 12:06 PM

first time doing diane.
sub 185 for 225
(after the 21 went by i knew i shouldnt have sub'd)
first 21 HSPU broken to 14 and 7
everything else unbroken
6:11
m/29/6'/185

Comment #92 - Posted by: brien at April 27, 2012 12:08 PM

M/23/5'10"/190

5:47(pr) as rx'd

previous pr: 6:31

Comment #93 - Posted by: T. Swihart at April 27, 2012 12:12 PM

5:38 rx'd

Comment #94 - Posted by: B-Mo at April 27, 2012 12:29 PM

M 23 168lbs
Rx'd 3:18 (pr)

Comment #95 - Posted by: Johnny C at April 27, 2012 12:31 PM

No pro here, but:
The torso is almost vertical with knees still bent in 1st pull; arms already bent, pulling with arms, shoulders being not back and yes, behind the weight. Any significant weight would fail or hurt!

Comment #96 - Posted by: stryker at April 27, 2012 12:42 PM

I am not nearly what I thought. Infuriated at my scaled and modified WOD. Deadlifts scaled to 185, no problems there. HSPU's I am working on form, depth, and balance issues. Chose Push press and that was weak, 115 gave me issues throughout
The best part of this lift, and cause of the issues?, is getting a max minimally assisted bench of 255?
M/22/6'3"/195

Comment #97 - Posted by: Greg Whelan at April 27, 2012 12:48 PM

m/25/6'2"/188

As Rx'd 14:28

Deadlifts were surprisingly easy. Still working on HSPUs but they're getting better.

Comment #98 - Posted by: Shmitty at April 27, 2012 12:51 PM

m/24/5'9"/176

4:13 as rxd

ouch....

Comment #99 - Posted by: Agiunips at April 27, 2012 12:52 PM

3 problems here:

1) Grip isn't wide enough, and the bar is hitting his upper thigh and not his hip crease. This will result in him leaving the bar forward during the 3rd pull and missing any remotely heavy weight.

2) His knees are too far forward, and his hamstrings are slack. He should keep his knees further back to keep that hamstring/hip tension required to finish the 2nd pull explosively. Also, his shoulders are behind, and not above the bar.

3) Easiest thing to see are that HIS EYES ARE CLOSED. No one should ever close their eyes during a lift. Ever! Luckily he's a strong dude!

Comment #100 - Posted by: Patrick at April 27, 2012 12:56 PM

19:00, but RX for the first time!

Comment #101 - Posted by: Kyle at April 27, 2012 1:08 PM

BrandX

Puppies:

95 lbs deadlift
barrier handstand pushup (feet at knee level on chair)

15-12-9

7:50

Comment #102 - Posted by: BBHaught at April 27, 2012 1:12 PM

7:54
scaled deadlifts to 205lb

Comment #103 - Posted by: Dexter at April 27, 2012 1:30 PM

7:55 at 205#

Comment #104 - Posted by: Mavrick at April 27, 2012 1:35 PM

185 lb DL - pike HSPU

8:54

Comment #105 - Posted by: Mel Evenson at April 27, 2012 1:53 PM

M/31/215

Hspu to 5in pad
4:47

Comment #106 - Posted by: R_Spad at April 27, 2012 1:58 PM

m/23/ 5'9" 178lbs - 7:31 w/ 15 min jumprope warmup, did everything 100%, anyone know if this is a good time? -CPL Umbach, USMC, Afghanistan Semper Fi!!!

Comment #107 - Posted by: Chad Umbach at April 27, 2012 1:59 PM

Rx'd

5:25

Comment #108 - Posted by: GleichSTL 34/177/5'10" at April 27, 2012 2:00 PM

10'14

255 dl's
piked hspu's

Diane is mean, kicked me in the shins on middle set of DL's...left a mark

Comment #109 - Posted by: s. white at April 27, 2012 2:01 PM

M/34/6'3"/200
Won't even post my time. Terrible.

Prev:
13.29 Rx'd... wreck w/ hspus
Prev:
12.33 Rx'd.
11:50 w/ Scaled HSPUs mixed in.

Comment #110 - Posted by: Ben S at April 27, 2012 2:15 PM

CFSB week 2, weighted pullups, 6x3
80, 90, 100, 110, 120 (1), 120 (2)

then 21, 15, 9, 140lb BS, hspu

9:28

First two rounds of pullups deadhang, then kipping. Awesome job james.patrick and Memuc. Pretty impressive for someone as old and "heavy" as you tim.

Comment #111 - Posted by: mas 55/M/150 at April 27, 2012 2:24 PM

225lb deadlifts
HSPU as deep as I could muster

14:50

Comment #112 - Posted by: D. Peterson at April 27, 2012 2:29 PM

My favorite lady friend. PR today.

3.49

Comment #113 - Posted by: husar at April 27, 2012 2:36 PM

Crossfit is giving me huge gains, last time for Diane was 12:40 with switching to pikes halfway through round 1 , today was 7:54 as rx'd !! This is only after month !

Comment #114 - Posted by: iam at April 27, 2012 2:52 PM

m/19/180

as rx'd 3:56

Comment #115 - Posted by: Matt at April 27, 2012 2:52 PM

Did it last saturday. Pretty fun

9:49 RX

Comment #116 - Posted by: Federic at April 27, 2012 2:54 PM

32/M/6'3"/325

9.53 min (knees on car hood for HSPU). Loving this!!

Comment #117 - Posted by: thepaulsen at April 27, 2012 3:12 PM

24/m/185lbs qc/ca
225lbs dead lift time : 10:04
handstand push up 21-15-9

Comment #118 - Posted by: martin germain at April 27, 2012 3:12 PM

M/23/6'/268
7:07 (pr)
I made sure to pace myself so I didn't tire myself out too soon. It was hard forcing myself to break up the first sets, but it was definitely worth it in the end.

Comment #119 - Posted by: Dan Richardson at April 27, 2012 3:13 PM

Subbed 205# on DL

6:26

Comment #120 - Posted by: B at April 27, 2012 3:18 PM

5:28 Full Workout
22/M/189

Comment #121 - Posted by: Matt Torres at April 27, 2012 3:49 PM

as rx'd
3:25
hspu's could have been better, deads fast and unbroken

Comment #122 - Posted by: Troy at April 27, 2012 3:58 PM

WOW, just getting into CF, thought I was in shape but "Diane" ruined me ha ha! M-29-195lb , as rx'd @ 6:27.

Comment #123 - Posted by: CRICHA at April 27, 2012 4:09 PM

WOW, just getting into CF, thought I was in shape but "Diane" ruined me ha ha! M-29-195lb , rx'd @ 6:27.

Comment #124 - Posted by: CRICHA at April 27, 2012 4:11 PM

4:53, 175 lbs, feet on dryer for HSPU, HSPU kinda easy again but didn't have anything higher

last time: 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 #125 - Posted by: RussA at April 27, 2012 4:15 PM

M/35/5'4"/142lbs
As RX'd
2:55 PR by 2 seconds

Comment #126 - Posted by: Matt Burritt at April 27, 2012 4:21 PM

Wendler Bench
Diane 12:23
HSPU to ABMAT

Comment #127 - Posted by: Brad Wilson - m/38/5'9"/175# at April 27, 2012 4:29 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 2-2

14:17
first ten HSPU rx'd, rest feet on rack assist
foam roll after
Compared to 120323: 17:54 with first 21 HSPU rx'd

Comment #128 - Posted by: Sesoku at April 27, 2012 4:35 PM

6 min flat

Comment #129 - Posted by: controlfreak at April 27, 2012 4:38 PM

M/27/5'8/189

4:43

225# DL
HSPU with feet on the table

HSPu are still a major weakness, but I knocked off almost 3min off my pr for this wod

Comment #130 - Posted by: Gabe at April 27, 2012 4:52 PM

M/40/5'10"/214lbs
Subbed 165#
Knees on GHD
Time 8:23
New PR--took 2 1/2 minutes off and added 30lbsit in 1you months. Yeah--Im bragging. I never get to brag in CrossFit so Im taking the opportunity! :-)

Comment #131 - Posted by: JamieMc4525 at April 27, 2012 4:59 PM

5:48 as rx'd (PR)
DLs went well, HSPUs were ok...could have been better, especially the round of 15

Comment #132 - Posted by: Magnus 26/5'8"/160-165 at April 27, 2012 5:03 PM

14:40

DL's as rx'd
Started each round with as many legit hspu's as I could do then moved to band assisted hspu's (prolly did like 12 legit)

Getting better though!

Comment #133 - Posted by: Ben m/172/25/5'10" at April 27, 2012 5:05 PM

Greg P

8:33
did super decline pushups as a sub

Comment #134 - Posted by: Greg P at April 27, 2012 5:15 PM

Greg P
M/24/73''/259lbs

8:33

Did super incline pushups as a sub
really ripped this one out!

Comment #135 - Posted by: Greg P at April 27, 2012 5:17 PM

7:29
PR by almost a minute

Scaled HSPU to pike push-ups

Comment #136 - Posted by: Brett (M/23/188cm/77kg) at April 27, 2012 5:40 PM

M/18/72"/215#

9:39 rx'd

Comment #137 - Posted by: Jake M at April 27, 2012 5:51 PM

M/42/6'3"/262#
12/27/08

MWOD
21-15-9
185# deadlift
Kettlebell swings 50#
Ring dips (jumping)
Total time: 9:31
Row 2000 meters 9:01

Shane
M/14/6'2"/244#
21-15-9
155# deadlifts
Ring dips (jumping)
Total time: 6:01
Row 2000 meters: 10:21

Comment #138 - Posted by: Halvy at April 27, 2012 5:55 PM

135 lb. deadlift (unbroken, increase to 155 lb.). Black/grey band on top and black band on bottom handstand pushups (21 unbroken, 15 and 9 broken once each, stay). 10:08.

Comment #139 - Posted by: Elliott Harding at April 27, 2012 6:33 PM

First time ever doing this but my time
2:11 as rx'd

Comment #140 - Posted by: Michael Rose at April 27, 2012 6:48 PM

F/45/5'4"/125#

6:57 rx'd
(first time ever doing real HSPU's!)

Comment #141 - Posted by: M. Tabor at April 27, 2012 6:58 PM

10:55 Rx

PR!!!! 1st time I've had the pleasure of meeting Diane!

Comment #142 - Posted by: ChadB at April 27, 2012 7:00 PM

Great WOD.
Enjoyed with my client.
Male/35/170/5'7"
4:31 RX'd

I'm proud of my client. This is for you Juan ...!!!!

Comment #143 - Posted by: Dong Kim at April 27, 2012 7:08 PM

M/19/166lbs
First time doing this workout
Time: 2:11 as rx'd though. Wanting to get under 2 minutes

Comment #144 - Posted by: Michael Rose at April 27, 2012 7:24 PM

8:13 (pr by over 3 mins!)

Comment #145 - Posted by: coyo at April 27, 2012 7:45 PM

as rx'd - 9:17

Comment #146 - Posted by: Casey Ray at April 27, 2012 8:11 PM

95lbs

20:20

Comment #147 - Posted by: JJP at April 27, 2012 8:48 PM

95lbs

20:20

Comment #148 - Posted by: Saganamooo at April 27, 2012 8:55 PM

4:04. I think it's key to power through the second round

Comment #149 - Posted by: Jacob at April 27, 2012 8:57 PM

Elbows truly fried from heavy deads and, I guess, too many tuck levers, hspu progressions, and whatnot recently.

Took day off from gym; did 100 glute bridges, compress-wrapped elbows a couple of times, iced em too.

Comment #150 - Posted by: matt h 50 5'11" 179# 1mar11 at April 27, 2012 9:42 PM

19:54

Comment #151 - Posted by: Kyle Byrne at April 28, 2012 4:38 AM

42yo/5'11/195

7:48 as Rx'd

Comment #152 - Posted by: Ed at April 28, 2012 4:56 AM

3:24

Comment #153 - Posted by: amped 37/M/195/6' at April 28, 2012 5:36 AM

M/19/166lbs
First time doing this workout
Time: 2:11 as rx'd though. Wanting to get under 2 minutes

Comment #154 - Posted by: Michael Rose at April 28, 2012 5:46 AM

M/38/5'8"/169lb
6:29 as Rx'd

Comment #155 - Posted by: Brett Kaulins at April 28, 2012 6:34 AM

4:59 rxd

Comment #156 - Posted by: Doug bast at April 28, 2012 7:05 AM

He is a coward and I'd sucker punch this plug.

Comment #157 - Posted by: Ryan Flood at April 28, 2012 8:13 AM

14:46 time
Did it with 225lb deads

Comment #158 - Posted by: Wes Buck at April 28, 2012 8:50 AM

13:06 rx'd.

Comment #159 - Posted by: J.Wood at April 28, 2012 8:55 AM

26/5'8/m/179lbs

WOD:15:10 with the 225lb deadlift.

Awesome workout.

Comment #160 - Posted by: G.M. at April 28, 2012 9:09 AM

6:38 rx'd.

Comment #161 - Posted by: Jeff A. at April 28, 2012 10:32 AM

14:27 as rxd

Comment #162 - Posted by: Brett C. m/30/6'0"/170lbs. at April 28, 2012 11:50 AM

9:07 (Diane)

Comment #163 - Posted by: Mazzone, Chantilly, VA at April 28, 2012 11:54 AM

7:38

Comment #164 - Posted by: ferb44 182# at April 28, 2012 11:59 AM

PR 11:29
Tonight 12:53

Comment #165 - Posted by: Cleveland at April 28, 2012 1:33 PM

CFSB 3, week 2, weighted pullups, 6x3, 80, 90, 100, 110, 120 (1), 120 (2)

Diane hybrid, 21, 15, 9, 140lb BS, hspu

9:28

yesterday, 4-27, first two rounds deadhang, then kipped

Comment #166 - Posted by: mas 55/M/150 at April 28, 2012 2:30 PM

#185- been crossfitting exactly 2 months and 5 days. Did this wod about a month ago and got 8:30 did it today in 4:41!!!

Comment #167 - Posted by: henso12 at April 28, 2012 2:49 PM

sub'd seated overhead presses on smith machine (w/ body weight) for HSPU's. Deadlifts were easy...seated BW presses were not.

14:40

Comment #168 - Posted by: mbalanda at April 28, 2012 4:17 PM

8:28 w/ 205 vs
9:25 w/ 205lb dl 10/11/11
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 5:05

Comment #169 - Posted by: kevin o at April 28, 2012 4:41 PM

17:59...163/175/197cal
185#DL & self-assisted HSPU's
Beat my prev. time by over 4 mins. when I had the flu. DL's seemed harder than they should've been.

Comment #170 - Posted by: Mike Scott M/45/5'10"/192 at April 28, 2012 4:52 PM

M/56/5'8"/145

As Rx'd 6:25

Comment #171 - Posted by: Ssscaler at April 28, 2012 5:06 PM

40:03

Comment #172 - Posted by: myles456 at April 28, 2012 5:17 PM

sub'd 25lb wallball for HSPU.
Not timed, DL no break. PAC w/ AJAX
Bench press DE (xfit endo), mob stretch.
3/24/12:
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 #173 - Posted by: Ajax at April 28, 2012 5:26 PM

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

15:47

M/22/5’10”

Comment #174 - Posted by: Chris at April 28, 2012 6:11 PM

m.23.168

5:51 rx'd

Comment #175 - Posted by: Steve at April 28, 2012 7:37 PM

Kevin 171,
That's some impressive consistency, what do you make of your non-linear progress?

Comment #176 - Posted by: Steve at April 28, 2012 7:41 PM

Scaled down a bit;

Jill: 115#; 6:59

Joe 165# 7:12

20 # heavier than last time for Jill, 1 minute faster for Joe.

Comment #177 - Posted by: Joe and Jill at April 28, 2012 7:52 PM

M/40/223lbs/6'3"

Diane:
275lb DL
HSPU

6:04 and feeling good!

Comment #178 - Posted by: Andrew1 at April 28, 2012 8:14 PM

155lb
dl 185 lb //ahspu (feet in a window sill)
never been able to do a real hspu without assist
4:06

n

Comment #179 - Posted by: daddyo at April 29, 2012 7:37 AM

M/35/219lbs/6'1"

Diane: 5:39

Comment #180 - Posted by: Mike Perry at April 29, 2012 8:47 AM

HSPU w/feet on bench

7:07

Comment #181 - Posted by: JFA at April 29, 2012 9:39 AM

M/25/5'9/160

10:42, as rx'd

Much better range on HSPU than previous.

Comment #182 - Posted by: lwoody at April 29, 2012 11:54 AM

6:59 @ 205#

Last time (Oct 2011) was 8:23 as rx

Comment #183 - Posted by: SF at April 29, 2012 12:47 PM

M/39/5'10/200lb's
Rx'd-14:40

Comment #184 - Posted by: Execs0 at April 29, 2012 2:38 PM

M/39/5'10"/200lb
Rx'd-14:42
2nd time for Diane, big improvement

Comment #185 - Posted by: Execs0 at April 29, 2012 2:40 PM

M/23/188lb/6'3

SK: DL 5-3-2-1-1-1
#275-315-335-355-375-375
-superset every set with10 22lb. vest HSPU

"Diane" as rx'd
6:12

Comment #186 - Posted by: KBRUT at April 29, 2012 2:52 PM

m/42/155
max deadlifts to 380 followed by:
"Diane"
3:52 as rx'd

Comment #187 - Posted by: Seth H. at April 29, 2012 3:17 PM

14:40
DL 180#

Comment #188 - Posted by: JT m/38/5'10"/175 at April 29, 2012 3:39 PM

1st DL set broke up15-6:

10:26

Comment #189 - Posted by: dsm19 M / 33 / 6'0 / 210 at April 29, 2012 4:43 PM

16:01
80 kg deadlifts
HSPU
21-15-9
DLs fast and easy - not so with the HSPUs
First time though

Comment #190 - Posted by: Duncan at April 30, 2012 4:55 AM

9:25 with strict Handstand Push-Ups

Comment #191 - Posted by: Edwin 29/M/68"/170 at April 30, 2012 7:07 AM

M/39/220/6'0"

Rx'd 4:02

Comment #192 - Posted by: Brad at April 30, 2012 7:36 AM

DL as Rx'ed. HSPU with bar assist at eye-level.

Total time = 14:54

Comment #193 - Posted by: fosterww98 at April 30, 2012 9:06 AM

4:59

185# deadlifts, feet on a Smith machine bar for hspu.

Comment #194 - Posted by: Kevin C. (M/53/5'11"/175) at April 30, 2012 10:49 AM

7:43 as Rx'd

Comment #195 - Posted by: Jetté 42/M/5'11"/170 at April 30, 2012 11:06 AM

As rx'd

4:49

Comment #196 - Posted by: Purp M/6'/25/182 at April 30, 2012 12:46 PM

m/37/5'4/140 As RX'D 9:20

Comment #197 - Posted by: Ernesto Roldan at April 30, 2012 3:50 PM

21-15-9 reps of:
185 pound Deadlift
Handstand push-ups (progressive)

tt = 5:15

Comment #198 - Posted by: fitz997 at April 30, 2012 4:17 PM

I did this on Friday of last week, and cannot completely remember my time. I THINK it was 13:30 or so :( I wish I could remember!

Comment #199 - Posted by: Saam at April 30, 2012 4:28 PM

"Diane" scaled.
DL: 195lb x 21-15-9
HSPU: x 21-15-9
8:00
Switched to competition HSPU, made me 1:03 slower.

Comment #200 - Posted by: Harpo m/44/5'7"/145 at April 30, 2012 4:32 PM

John: 7:15 min reduced to 135 dead lift (18)

Carr: 7:52 min dead lift at 225 (37)

Collin: 7:52min reduced to 135 dead lift (17)

Comment #201 - Posted by: John at April 30, 2012 4:41 PM

m/44/200/5'11"
row 1l

21-15-9 reps of:
200 pound Deadlift
push-ups
21: 2:32
15 4:56
9: 6:06
total 6:06

Comment #202 - Posted by: slowweak at April 30, 2012 5:56 PM

Compare to:
120323 - 7:21 rx'd - Jessica - 5:31 (155lb)
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 #203 - Posted by: B. Rhaly at April 30, 2012 6:15 PM

195 lb dl
hspu sub toes on bar
12:29
compare to 11:26 last time

Comment #204 - Posted by: David Burns at April 30, 2012 7:42 PM

28/m/5'11"/180
As rx'd
7:59(huge PR)

Things starting to click a little better. Paleo feeling good.

Comment #205 - Posted by: justaman - liberty, sc at April 30, 2012 8:34 PM

3:38 Rx

Comment #206 - Posted by: JohnH at May 1, 2012 2:06 AM

Damn! somebody tell me the technique to splitting your body into a shadow clone like the end of that video- my Diane time would go WAY down!

Comment #207 - Posted by: jason hutchcraft at May 1, 2012 6:45 AM

185 deadlifts, should have done 195 like last time but was coming off a weekend of being sick. HSPU are what slow me down, not deadlifts.

10:15 (10:02 last time)

Comment #208 - Posted by: brett_from_wylie at May 1, 2012 6:46 AM

8:39 RX'd

Comment #209 - Posted by: BH2 at May 1, 2012 7:28 AM

As Rxed
8:22

Comment #210 - Posted by: Daniel at May 1, 2012 1:00 PM

M.37.175

As rx'd

13:19

Comment #211 - Posted by: LMD_Mike at May 1, 2012 1:07 PM

9:58
Previous PR = 9:03

Comment #212 - Posted by: Miyagi at May 1, 2012 3:27 PM

6:06 m/39/163 DL=205 HSPU wall-assisted. 5 months into crossfit.

Comment #213 - Posted by: krautt@gmail.com at May 1, 2012 5:41 PM

with 185#

7:36

hspu were pretty weak, but no assist (except wall)

Comment #214 - Posted by: Callum at May 1, 2012 6:06 PM

15:26. Kipping HSPUs.

Comment #215 - Posted by: Xman at May 1, 2012 7:20 PM

21-15-9
185 pound Deadlift
Barrier Handstand push-ups

9:17

22/M/5’6”/160
CFBD: 2/27/12

Comment #216 - Posted by: Dan at May 1, 2012 7:33 PM

21,15,9
225lbs DL
Strict HSPUs
Time 3:08

Comment #217 - Posted by: Bigboss at May 1, 2012 10:54 PM

60kg deadlift
4:05
10kg heavier and almost 1 minute less than previous...

Comment #218 - Posted by: orkun m28/5'7"/150 at May 2, 2012 4:12 AM

16:08 from Korea - 2 minutes slower than last time but I think I improved my form on HSPUs

Comment #219 - Posted by: Stuart M at May 2, 2012 9:47 PM

Scaled to 65lb Deadlifts. 10 lb dumbbell press.
14:30. First time ever doing deadlifts. I don't like Jon at this point.

Comment #220 - Posted by: Blueyedawn at May 2, 2012 10:51 PM

C-
@ CFS
top of head to ground
155
2:48

Comment #221 - Posted by: Jeff & Charity @ CF Snohomish at May 3, 2012 5:38 PM

37. Yom. 202 lbs

10:30. PR Got all dead lifts on first set. Also got 14 hspu on first round.

Last time:

35 yom 200 lbs.

11:19 . PR is 11:18

Comment #256 - Posted by: kgw at April 12, 2011 12:47 PM

Comment #222 - Posted by: kgw at May 4, 2012 12:34 PM

37 yom 202 lbs

10:30. PR. Got all 21 deads and 14 HSPU before needing to rest.

Last time:


35 yom 200 lbs.

11:19 . PR is 11:18

Comment #256 - Posted by: kgw at April 12, 2011 12:47 PM

Comment #223 - Posted by: kgw at May 4, 2012 6:37 PM

12:17 as rx'd

-deadlifts unbroken
-hspu to abmat

Comment #224 - Posted by: Ronnieboy at May 7, 2012 6:18 PM

5:19

Comment #225 - Posted by: MikeyPaul - M/30/5'8"/170 at May 7, 2012 7:25 PM

45yom/175lbs.

10:18 PR

Comment #226 - Posted by: Ukkrew at May 8, 2012 9:48 AM

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

Last time: 7:53
This time: 6:23

Need to get a HSPU now...

Comment #227 - Posted by: tgremillion M/32/6'1/185 at May 10, 2012 7:04 AM

CF WU + back extensions

WOD for 4/27/12:

"Diane"

21-15-9 reps of:
225 pound Deadlift - subbed 185 - 11-5-5, 5-5-3-2, 5-4
Handstand push-ups - against wall, not all the way down - 14-7, 10-5, 9

7:18

Comment #228 - Posted by: TZ at May 10, 2012 4:22 PM

as rx'd at 225.

18:23

Comment #229 - Posted by: Crossfit Chris at May 11, 2012 2:29 PM

M/34/5'9"/155

6:24

Rx'd weight. Best HSPUs yet on the first round. Degraded after that.

Comment #230 - Posted by: Antun Karlovac at May 12, 2012 5:29 PM

around 15:00 hspu ok

Comment #231 - Posted by: tum1 at May 12, 2012 5:59 PM

deadlift
135# 10x
185# 5x

hspu with toes on smith machine

time: 11:40

m/41/5'8/240


Comment #232 - Posted by: phat boi at May 14, 2012 10:28 PM

51/m/190

subbed #135 pp for HSPU. 12:21. :42 faster

Comment #233 - Posted by: denob at May 17, 2012 9:04 AM

as rx'd 16:00

Comment #234 - Posted by: Jeff Gebbie at May 17, 2012 7:20 PM

9.42 rx'd

Comment #235 - Posted by: faleep at May 22, 2012 6:38 AM

As rx'd, 4:23 (PR).

Good ole Diane, she is a sweetheart. Felt good today. Unbroken deads, did the HSPUs 15-6 / 6-5-4 / 4-3-1-1, trying to make sure the shoulders didn't fatigue too soon. Rounds were 1:30, 1:40, and 1:10.

Comment #236 - Posted by: Mel/39m/5'10"/175 at May 22, 2012 1:01 PM

Just did the 21's

7:35 mins
HSPU - 2 abmats

Comment #237 - Posted by: DPL at May 26, 2012 9:33 PM

RXed with strict HSPU 8:32

Comment #238 - Posted by: EUGENE M/42/5'11/180 at May 31, 2012 5:59 PM

5:45
7:07

Comment #239 - Posted by: jbark60 6'1" 200 at June 10, 2012 7:40 PM

10:03 11.07.12 as rx'd (kip HSPU working back in)
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 #240 - Posted by: zenoperegrinus at July 11, 2012 1:52 PM

DL-102kg
8:18

Comment #241 - Posted by: Semion at August 1, 2012 9:22 PM

DL-102kg
8.18

Comment #242 - Posted by: Semion at August 1, 2012 9:24 PM

as rx'd

7:04

Comment #243 - Posted by: Michel van Grinsven at August 18, 2012 6:28 AM

CFWUx3
12:10 (-3:15)
102.5kg

Comment #244 - Posted by: Doug at October 18, 2012 2:37 PM

10:19

Comment #245 - Posted by: Manchild at December 11, 2012 5:55 AM

RX
6:52 (PR)

DL uninterrupted
HSPU: 11-5-5, 5-5-5, 4-2-3

Comment #246 - Posted by: sr at April 25, 2013 8:39 AM
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