April 10, 2013

Wednesday 130410

"Diane"

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

Post time to comments.

Compare to 121123.

ChrisBruno_LaurenPlumey_th.jpg

Enlarge image

Lauren Plumey, Workout 13.4.


"Mikko Salo does 13.5," CrossFit Journal video [wmv] [mov] [HD mov]


CrossFit Games Update: April 9, 2013 - [video]

Posted by Pukie at April 10, 2013 5:00 PM
Comments

Diane - 2:29 PR

Comment #1 - Posted by: Joe at April 9, 2013 5:49 PM

Mikko is a monster.

First four rounds unbroken thrusters, and didn't butterfly.

Post workout "Thrusters were easy for me, thrusters were the point where I could rest"

Legend.

Comment #2 - Posted by: Keen-NZ at April 9, 2013 6:00 PM

Mikko,

Awesome effort as you neared 8:00. It takes a solid mindset to endure pain like that. Well done bro.

Matt

Comment #3 - Posted by: Matt Chan at April 9, 2013 6:58 PM

I'll always remember Mikko saying way back that you shouldn't go down after a wod. It shows weakness in the animal kingdom. I've always tried to follow that; but i went down like sack of bricks for about 10 mins after 13.5 and it's crazy that he did too. Really shows how unreal that workout was.

Comment #4 - Posted by: john at April 9, 2013 7:14 PM

8:05 meh

Comment #5 - Posted by: Adam / 40 / 5'9" / 150# at April 9, 2013 7:19 PM

23 male 190
5:51

Comment #6 - Posted by: Paul castillo at April 9, 2013 7:50 PM

9:50

Comment #7 - Posted by: Sinal M/34/5'9"/210 at April 9, 2013 8:01 PM

Mikko = Terminator.

Was he working out at a Costco or Rouge Heaven?

Comment #8 - Posted by: Crankie at April 9, 2013 8:32 PM

dumb question but do you alternate the two exercises?

Comment #9 - Posted by: Thomas at April 9, 2013 8:42 PM

m/43/164
3:48 as rx'd

Comment #10 - Posted by: Seth H. at April 9, 2013 8:54 PM

@Thomas...sure do bud. 21 DL, 21 HSPU, 15 DL, etc...

Comment #11 - Posted by: Dave at April 9, 2013 11:14 PM

Mikko is BACK!!! just love seeing him in action. Hat off to Gary Roberts for making it all the way over here to Scandinavia to make this great video! Killing the (used to be) Fat man is a favorite of mine!!

Comment #12 - Posted by: Laxcom at April 9, 2013 11:16 PM

Had to get help with the handstands ! Good fun though trying.

Comment #13 - Posted by: Vicki at April 9, 2013 11:21 PM

John, what mikko said was about laying out on his back, not about laying down. Only laying out on ones back is a sign of surrender.

Comment #14 - Posted by: Richard H at April 10, 2013 12:00 AM

@john , mikko said laying on ones back is a sign of surrender.

Comment #15 - Posted by: Richard at April 10, 2013 12:02 AM

@john , mikko said laying on ones back is a sign of surrender.

Comment #16 - Posted by: Richard at April 10, 2013 12:02 AM

5:17

Comment #17 - Posted by: Mik at April 10, 2013 1:11 AM

Mikko should definitely look for a career in Hollywood.
He'd be so great in the Expencdables!

Comment #18 - Posted by: ProteinTortilla at April 10, 2013 1:22 AM

I don't need training...thats for ladies..-mikko...that is gangster.

Comment #19 - Posted by: Noel at April 10, 2013 1:22 AM

^ cheering..

Comment #20 - Posted by: Noel at April 10, 2013 1:23 AM

M/32/170

10:03

Comment #21 - Posted by: Ryan at April 10, 2013 2:14 AM

8:00 (6:46 pr)
Strict HSPU, DDLFT's unbroken.

Comment #22 - Posted by: ART/M/44/5'5"/150 at April 10, 2013 2:44 AM

5:00 flat! PR! I love Diane....

Comment #23 - Posted by: Jason Day at April 10, 2013 2:59 AM

This sucks... I'm in high school and I take personal fitness class and today we are maxing out for third quarter.. On squat and deadlift. How am I going to do Diane with my back completely wasted from maxing? (Diane PR 5:27rx'd)

Comment #24 - Posted by: Frank Mayhew at April 10, 2013 3:22 AM

M/41/5'11"/207

Bridged HSPU with knees on 20"box.

6:23 ( new PR).
Compare to 121127: 8:57

21 deadlifts unbroken (new PR).
14 bridged HSPU unbroken (new PR).

Comment #25 - Posted by: José-Luis Morales at April 10, 2013 3:47 AM

12:29

185# DL
Kipping HSPU scaled to 1 Abmat

Five minutes over my last PR, but this was my first time doing kipping HSPU in a WOD...was previously doing strict HSPUs scaled to 2 Abmats

Comment #26 - Posted by: Joe Northside m/34/70"/210 at April 10, 2013 5:03 AM

m/27y/181cm/84kg

appr. 29 min as prescribed.

Comment #27 - Posted by: Vincent13 at April 10, 2013 5:19 AM

7:29 26/m/6/220

Comment #28 - Posted by: dieterb at April 10, 2013 5:31 AM

Great day to have the blood flow issue to my left arm/ahoulder deeply impact my ability to do hspu's.

I need to improve my blood flow for even muscle activation.

I am not counting the time due to mods and other changes

Comment #29 - Posted by: Greg Whelan at April 10, 2013 6:07 AM

6:44 but only w/ 45# barbell and with scaled HSPU (i.e.: knees on a bench).
F/43/5'5/138

Comment #30 - Posted by: NewbBelle at April 10, 2013 6:07 AM

4:45 Rx'd DL's unbroken set of 21 and 9. Back's feeling it now 3 hrs afterwards.

HSPU's not.

I Love Diane too Jason Day #24

Comment #31 - Posted by: Zak at April 10, 2013 6:11 AM

cf stats from logsitall for diane (rxd only)

median all: 8:58
median women: 9:46

U19 8:20
20-30 8:36
30-40 9:02
40-50 9:31
50+ 10:52


view full stats at logsitall athlete rankings pages.

-bill patton

Comment #32 - Posted by: bill at April 10, 2013 6:20 AM

scaled deadlifts to 195 and front facing HSPU,
10:10.

Comment #33 - Posted by: John at April 10, 2013 6:24 AM

Scaled to 175# DL and piked HSPU w/ feet on 20" box
5:30 (PR)

121123: 6:28 w/ 165#
120426: 7:13 w/ 175#

Comment #34 - Posted by: Jim R. M/50/5'8"/160 at April 10, 2013 6:27 AM

6:56
39/m/203cm/106 kg

Comment #35 - Posted by: Steffen Kohlhaw at April 10, 2013 6:44 AM

29/m/5'11"/220
2:45 sub push ups instead of HSPU

Comment #36 - Posted by: Nickosaurus at April 10, 2013 6:46 AM

32/m/5'10/82kg

3:41 rx'd

dissapointed to have to break the set of 15 on the DL - all else unbroken.

Comment #37 - Posted by: Roly at April 10, 2013 6:52 AM

Rx 6:01

Comment #38 - Posted by: M/36/177/5'11" at April 10, 2013 6:54 AM

6:31
F/50
DL- 135
modified HSPU

Comment #39 - Posted by: anne at April 10, 2013 7:00 AM

Great video with Mikko. He is an inspiration.
Today as rx'd 6:48. Not happy but still getting over this cold. Last time was 4:20.

Comment #40 - Posted by: Kurt M/39/185 at April 10, 2013 7:08 AM

I've watched the videos of the modified hand stand push ups and was wondering, what version is most recommended or beneficial in order to eventually be able to do these as Rx?

Comment #41 - Posted by: trina at April 10, 2013 7:44 AM

13:56

Comment #42 - Posted by: Mike Vinson/M/45/5'8/212 at April 10, 2013 7:49 AM

@42...trina, i would do a different modification each time so that you can develop the strength to do HSPU. i think doing the same sub each time just gets you good at that sub and not necessarily works you up to the skill you are trying to get.

Comment #43 - Posted by: kelley at April 10, 2013 7:51 AM

F/42

125 DL
Pike Push up off box - 5:10

Comment #44 - Posted by: Laurel at April 10, 2013 7:58 AM

6:28 Rx'd

Whoops to Miko!!! Go!!

Comment #45 - Posted by: james.patrick [M/51/66"/135] at April 10, 2013 8:03 AM

F/51/5'6/120
8:28
125#
Hspu feet up on 4 ft bench

Comment #46 - Posted by: D.S. at April 10, 2013 8:08 AM

Completed 21-15-9 reps of

225 lb Deadlift
HSPU (bar assist at eye-level)

Total time = 12:13

Comment #47 - Posted by: fosterww98 at April 10, 2013 8:12 AM

M/30/5'6/184
11:30
assisted HSPU

Comment #48 - Posted by: Chris at April 10, 2013 8:21 AM

i am begginer 12:00

Comment #49 - Posted by: cheff at April 10, 2013 8:28 AM

iam begginer 12:00

Comment #50 - Posted by: cheff at April 10, 2013 8:29 AM

I discovered Crossfit about two months ago. Huge respect for all of you.

Scaled to 205 DL's unbroken and pike PU's unbroken. 6:19

M/44/6'1"/210

Comment #51 - Posted by: Shane at April 10, 2013 8:45 AM

6:03 first time ever doing Diane. Non-RX- I can't lift 225 yet...but I'll get there!

Comment #52 - Posted by: Dustin Thomas at April 10, 2013 8:48 AM

"cheering is for ladies" - get this on a t-shirt Rogue!!

Comment #53 - Posted by: warren at April 10, 2013 9:10 AM

9:59 rx'd ... I suck

Comment #54 - Posted by: Robert Furloni at April 10, 2013 9:21 AM

155# deadlift
hspu, with feet on smith machine bar

3:40

Comment #55 - Posted by: Kevin C. (M/54/5'11"/175) at April 10, 2013 9:22 AM

HSPU is what slowed me down. Need to get the kip right! Some regressed weighted press ups and OH push presses should help! Build some extra strength

Rxd
9.18min

Comment #56 - Posted by: Kris Hamilton at April 10, 2013 9:34 AM

Don't you love it when uninformed ladies say they won't lift weights because it will make them look like a MAN!

Comment #57 - Posted by: omg at April 10, 2013 9:36 AM

M/45/6'3"/250#

Brand X puppies:
95#
Bridged HSPU on feet

8:55

Comment #58 - Posted by: EdG at April 10, 2013 9:37 AM

F/43/175/5'10"

Diane
155 lb deadlift
HSPU's to an abmat

12:10

PB by 23 seconds.

HSPU's done in small sets. I guess I can take solace in the fact that my FRAN time was similar to this until I was able to string together more than 3 pullups at a time.

On another note.

Over the last couple of months, I have lost the ability to taste sweet stuff. Sweet stuff tastes kind of sour/tangy and not at all enjoyable. With respect to diet, this is a good thing because it's much easier to keep sugar out of my diet (but even fruit tastes bad). The sad thing is that I still crave sweet stuff... but I can't find it and I tend to keep looking for it.

This happened to me once before about 7 years ago and my tasting abilities came back to me after a while.

Has this happened to anyone else before?

Comment #59 - Posted by: JuliePlatt at April 10, 2013 9:50 AM

5:07

DL's unbroken
HSPU strict, full ROM

Not a PR, but felt pretty good today (which at my age means nothing hurt too badly). I'll take it.

Comment #60 - Posted by: Bill M. m/48/5'3"/135 at April 10, 2013 10:08 AM

DL with 60kgs
06:59

Comment #61 - Posted by: orkun at April 10, 2013 10:13 AM

PS -- loved the Mikko video. He rides his bike to the gym in the snow (probably uphill), trains in spartan simplicity, and wants no cheering or music. This guy is a warrior and has always been a favorite of mine; I was disappointed he missed the last few Games and I'm looking forward to seeing what he does this year.

Comment #62 - Posted by: Bill M. m/48/5'3"/135 at April 10, 2013 10:15 AM

Mikko - Class Individual.

Comment #63 - Posted by: Jimbo at April 10, 2013 10:36 AM

36/m/67"/168lbs

3:10 as rx'd. PR (3:15)

Comment #64 - Posted by: Carl H at April 10, 2013 10:41 AM

M/32/5'8"/185

this is my second backwards slip (Murph was the first) in two weeks :-/

16:00 as rx'd, including being asked not to do hspu's against the wall on my 55th rep, then finding a new spot for the last one.

compare to 20121124: 15:00 rx'd
compare to 20120812: 9:55 scaled 205# dl, hspu's to 2 abmats

Lots of opportunity for improvement. Weaknesses are lining up to be conquered.

Comment #65 - Posted by: Chris Luka at April 10, 2013 10:51 AM

Awesome video.

Comment #66 - Posted by: Jason Kaplan at April 10, 2013 11:03 AM

5:45 as rx'd (PR)

Comment #67 - Posted by: MAGNUS M/27/5'8/160 at April 10, 2013 11:06 AM

205#
10:17

Comment #68 - Posted by: Hooper at April 10, 2013 11:20 AM

21/5'6/135 lbs

6:03 first time ever doing Diane. Scaled to 135. Working on doing more.. (PR)

Comment #69 - Posted by: Dustin Thomas at April 10, 2013 11:39 AM

F/37/5'5/122

"Diane" as rx'd 1:41

Video:

http://youtu.be/YiFaeinMQS0

Comment #70 - Posted by: Amy Quimby at April 10, 2013 11:51 AM

8:08

Comment #71 - Posted by: Tony R at April 10, 2013 11:58 AM

17:14

My shins are a bloody mess from DLs, which made me break my sets. And I kept losing my balance and falling down on HSPUs, so nothing was unbroken. But I can feel the strength building!

Comment #72 - Posted by: JR at April 10, 2013 11:58 AM

@44 kelley- thanks for the tip. We'll see how this goes in a few hours!

Comment #73 - Posted by: trina at April 10, 2013 12:00 PM

M/ 39/ 135 lbs/ 5'-6"
As Rx: 4:57
21-15-9 of 225 lb deadlift and hand stand pushups ( I did this during my lunch hour at Mid City so I was a bit rushed to warm up, finish up and get back to work)
This is the first time in a long time that I tried this workout.
I like it as it's fast and both advantageous and inversely challenging to larger and smaller athletes. The HSPUs are easier for a lighter person while the DL is easier for a bigger person, so there is a great equilizer in this workout.
I also have not done a DL in a long time... I think the pinched nerve in my neck was a concern for a while and I'm still kind of nursing that a bit.
I warmed up in about 12-15 mintues, and then started warming up with the DL. I did 135 x 5, 165x5, 205 x 4, 225 x 4. I also played with a few HDPUs both strict and kipping alternating after each DL warm up set. They felt pretty good and explosive.
I went DL: 15 +6, HSPU: 15 +6
DL: 11+4, HSPU: 11+4
DL: 9, HSPU: 9
in about 4:57 - could be a record but I don't think so... but I'll mark it down for now until I read another better record if I find it.
POST WOD:
I did a couplet of: DUs & T2B
I did: 50 DU, 15 T2B, 40 DU, 10 T2B, 30 DU, 10 T2B
Good and hard fun stretching out post wod blow out.

Comment #74 - Posted by: Anton at April 10, 2013 12:20 PM

6:22

Comment #75 - Posted by: JTJ/M/29/160 at April 10, 2013 12:25 PM

2 Mile Run...
Then...
21-15-9
Reps
115# Cleans
Push ups
5:22
Then
50 Weighted Sits.
Last time was 5:21 without the 2 miles.
Good Workout

Comment #76 - Posted by: dyagg at April 10, 2013 12:30 PM

Mikko is a mad dog.

I read that mikkos tears are the cure to cancer. To bad Mikko never cries.

Comment #77 - Posted by: hollyhog at April 10, 2013 12:32 PM

I love Mikko: "Thanks Dave Castro". That's not what I said when I finished 13.5.

Comment #78 - Posted by: Mike A. at April 10, 2013 12:37 PM

Didn't go down fully on all handstand push-ups.

9:00

Comment #79 - Posted by: Josh A. 32/200/6'2 at April 10, 2013 12:42 PM

12:53

Comment #80 - Posted by: DLong (M/37/5'10"/185) at April 10, 2013 12:50 PM

Kudos to CrossFit Headquarters for an amazing 5 weeks, not only for the grueling workouts, variety of venues, star athletes at the weekly announcements and all the reporting of interesting stories, but also for the stellar efficiency of the technical side--the smoothness of use for the Games site and Leaderboard and in all other aspects. Truly, you are to be congratulated on handling all of that detail. Just one more reason CrossFit is great.

Comment #81 - Posted by: Susan W at April 10, 2013 12:57 PM

rx'd - 5:07

missed my 9th hspu @ 4:59...that was disappointing!

Comment #82 - Posted by: GleichSTL m/34/183/5'10" at April 10, 2013 1:03 PM

Great pic! Lauren is a beauty!

Comment #83 - Posted by: Sean at April 10, 2013 1:27 PM

age 23 bw 170

6:22
185# deadlift
kick-up handstand push-ups (strict)
15-10-5

Comment #84 - Posted by: Chris S at April 10, 2013 1:35 PM

I don't understand.

"Diane"

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

Is that

21 reps of 225deadlift then 21 HSPU.
then
15 reps of 225deadlift then 15 HSPU.
then
9 reps of 225deadlift then 9 HSPU.

??????????

Comment #85 - Posted by: murray bryant at April 10, 2013 1:52 PM

M/37/190 as rx'd (PR)

Last time 10:24
Today: 8:55

Happy for my PR but was trying to get under 8 min...next time :-)

Comment #86 - Posted by: Antoinne at April 10, 2013 1:52 PM

M 46/5'8"/184

8:40
Had to sub pike push-ups for HSPU's.

Comment #87 - Posted by: Greg C at April 10, 2013 1:58 PM

@1
10 sec more than rich's time.....

Comment #88 - Posted by: Rock at April 10, 2013 2:01 PM

Male/23/200 Rx'd time 4:26:6

Comment #89 - Posted by: Jeffcaldwell at April 10, 2013 2:03 PM

m/43/5'8"/180

last time
205# DL
10:58

This time
as Rx'd
15:02 so close to my 15:00 goal.

Comment #90 - Posted by: Mike Andridge at April 10, 2013 2:11 PM

3.31 pr happy

Comment #91 - Posted by: Carl-Johan fin at April 10, 2013 2:18 PM

#84/MB
Yes, that's the sequence.

Comment #92 - Posted by: Jim R./50/5'8"/160 at April 10, 2013 2:34 PM

m/21/200/5'11"

6:33 as Rx'd

Comment #93 - Posted by: cgregg at April 10, 2013 2:35 PM

4:32

Comment #94 - Posted by: scfd1_9607 at April 10, 2013 2:45 PM

M/26/5'9"/190... 19:36... First time doing Diane. Broke HSPU down to sets of 3-5 to keep clean form

Comment #95 - Posted by: Nick Cochrum at April 10, 2013 2:54 PM

M/26/160
335 deadlift
Strict handstand push-ups
9:50

Comment #96 - Posted by: Joshua Heidemann at April 10, 2013 2:58 PM

M/31/200/72

6:25

2 minutes slower than last time. I did a bunch of shoulder work yesterday and can only assume that is why the HSPU's were so tough today.

Comment #97 - Posted by: SeanP at April 10, 2013 3:14 PM

“Diane"
Scaled for my CoCr & Polymer knee
21-15-9 reps of:
205lb Deadlift
Handstand push-ups
6:05
M/55/6’/210

Comment #98 - Posted by: Pete In Sun City at April 10, 2013 3:22 PM

m/24/5'5"/156

3:35 rx'd. beat my PR by 2 secs. can't seem to break 3 mins tho.

Comment #99 - Posted by: Nick at April 10, 2013 3:25 PM

M/32/5'10"/186

15:22
Hspu really slowed me own, but worked on Kipling technique. Had to scale weight down to 175 lb. was a lil drained from running marine corps PFT this morning.

Comment #100 - Posted by: Brian p at April 10, 2013 3:34 PM

M/18/155
16.06 rx'd

The handstand pushups really killed my time, once i get up to par on those i should be able to scrape this down to below 10 minutes.

On a related note does anyone know what causes vomiting after working out? Ive been doing crossfit for about a year and did a lot of lifting and running and swimming before crossfit and i never vomited. But recently, within the last 4 months, i've vomited twice after working out. Once today and the last time was after i swam. Any ideas?

Comment #101 - Posted by: Trevor H at April 10, 2013 3:48 PM

0930 as RXed

Comment #102 - Posted by: Mafioso at April 10, 2013 4:16 PM

5:42 rx

100 sit ups - 3:12 (last time 3:02)

M/52/193lb

Comment #103 - Posted by: Mazz at April 10, 2013 4:16 PM

5:42 rx

100 sit ups - 3:12 (last time 3:02)

M/52/193lb

Comment #104 - Posted by: Mazz at April 10, 2013 4:17 PM

Yesterday was the first time I have ever attempted Diane 2:19

Comment #105 - Posted by: David at April 10, 2013 4:27 PM

M/22/5'11"/185.6

6:33.3 RX'd

PR is 6:24. really don't want to start kipping my hspu's, but I think that may be the only way I drastically improve my time, outside of just becoming a boss on them or bouncing the weight ridiculously.

Comment #106 - Posted by: Miles Forks at April 10, 2013 4:31 PM

M/43/5'8"/175

5:40

Comment #107 - Posted by: Jon Craig at April 10, 2013 4:33 PM

Okay, after 106 comments, I'll be the bad guy and say IT! That chic has INCREDIBLE legs. Thanks for the motivator.

Comment #108 - Posted by: Kevin at April 10, 2013 4:40 PM

M/36/5'4"/143lbs
As RX'd
2:36. Tied PR

Comment #109 - Posted by: Matt Burritt at April 10, 2013 4:41 PM

6:40

Comment #110 - Posted by: Pacers at April 10, 2013 4:44 PM

m/39/5'11/198
performed RX first time 2:19, Can probably shave a few seconds but I did everything pretty much unbroken paused once on 2nd set but never dropped.

Comment #111 - Posted by: David at April 10, 2013 4:52 PM

"Diane"

Scaled to 162#(73.5kg) deadlift

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

Post time to comments.

10:56

Comment #112 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at April 10, 2013 4:59 PM

Scaled DLs to 205 (80% max) and wall assisted HSPUs

7:58

Comment #113 - Posted by: vince_s at April 10, 2013 5:02 PM

Dianne

14:22

Comment #114 - Posted by: Joshua Silverman at April 10, 2013 5:02 PM

10 minutes (pr)
kipped from the start

Comment #115 - Posted by: cort at April 10, 2013 5:07 PM

M/44/5'11"/206

OK I can't believe some of these times! You guys are sick, but then again, its the first time I'm doing deadlifts in 8 months after an accident. Stilll...

12:46 as Rx'd with lots of broken sets

Comment #116 - Posted by: Dave Albano at April 10, 2013 5:09 PM

Praus

1/2 Diane 6 min 19 sec

Comment #117 - Posted by: Praus at April 10, 2013 5:10 PM

5.48 pr by 2 sec

Comment #118 - Posted by: controlfreak at April 10, 2013 5:13 PM

So nice I did it twice!
Round 1 this morning after 5K @ 8:32 pace= #115 deadlift and HSPUs modified to toes on 41" box was 7:56

Round 2 tonight= #135 deadlift and HSPUs modified to toes on 41" box was 7:14

F/41/5'4"/138#

Comment #119 - Posted by: fixie at April 10, 2013 5:23 PM

5:16 subbed pike press w/feet on bench for hspu otherwise as rx.

M/33/74/195#

Comment #120 - Posted by: Pond at April 10, 2013 5:31 PM

Modified to 165 lb deadlift and pushups toes on a 46" box.

21-15-9.

Time was 4:48.

Comment #121 - Posted by: G at April 10, 2013 5:33 PM

First time with Diane 9:54
Dead lift 12 + 9
Hspu on wall 15 + 6
Dead lift 8 + 7
Hspu on wall 15
Dead lift 9
Hspu on wall 9

Comment #122 - Posted by: Nate88 at April 10, 2013 5:33 PM

7:39
m/17/6'1"/195lbs

Comment #123 - Posted by: Owen at April 10, 2013 5:36 PM

5.58 as Rx'd

23/m/5'11"/175

Comment #124 - Posted by: Logan S at April 10, 2013 5:36 PM

Day 345
M/46/6'0"/195
No gym/limted hotel gym, so did:
5 RFT of:
30#people DB Swing, 20 reps
(Heaviest DB available)
Burpees, 10 reps
30#(Heaviest DB Thruster, 10 reps
(One DB in each hand)
Time - 13:12

Comment #125 - Posted by: fargingbastige at April 10, 2013 5:40 PM

M/34/6'0"/#255

6:44 DL #225, 2 abmat HSPU

Comment #126 - Posted by: Mike at April 10, 2013 5:45 PM

Mikko Sallo is an animal, and he'll eat you if he had to.

He's proof not all men are created equal.

Comment #127 - Posted by: Steve at April 10, 2013 5:52 PM

7:29 First "Diane"

Dead lifts @ 80#
Mod HSPU toes on bar at 48"

F/42/127/ 5'9"

Comment #128 - Posted by: Trina at April 10, 2013 5:52 PM

43/m/180
as rx'd

15:40 (pr is 9:51)
just not feeling it today...or maybe that was the problem

Comment #129 - Posted by: JackM at April 10, 2013 5:54 PM

13:08
87kg DL

Comment #130 - Posted by: lucio1928,M/41/184cm/98kg at April 10, 2013 5:55 PM

as rx'd (though hspu very shallow)

10:01

previous times:
w/ 185 - 7:36
w/ 205 - 9:40 (anchored hspu)

Comment #131 - Posted by: Callum at April 10, 2013 6:01 PM

1st time on this one:
5:51 scaled at
115# DL
HSPU vertical with feet on 30" box

Comment #132 - Posted by: Joshua McClanahan at April 10, 2013 6:11 PM

Wow, lower back still tight from the weekend, subbed in 185lb DL but all HSPU rx, took my time to set on DL.
16:04

Comment #133 - Posted by: sebastian 44/178/6'2" at April 10, 2013 6:12 PM

M/43/6'1"/225
Had to lighten up on dead lifts (5 knee surgeries), to 175
Did handstand push-ups with one leg on the wall. Forgot to time it, haha!

Comment #134 - Posted by: Dino at April 10, 2013 6:16 PM

16:52 as rx'd
Tweaked hamstring on the 100m sprints
did get 10 unbroken HSPUs new PR

Comment #135 - Posted by: Rowan M/48/5'5"/154 at April 10, 2013 6:17 PM

3:41 asrx new PR .. last one was 5:55

Comment #136 - Posted by: Marco Gordon at April 10, 2013 6:34 PM

15:31 Rx'd

HSPU's were tougher than planned. 225lb felt good on DL's.

Comment #137 - Posted by: JB m/37/5'8"/173 at April 10, 2013 6:38 PM

crossfit newbie
7:22 95#, box hspu

Comment #138 - Posted by: Brittany at April 10, 2013 6:41 PM

subbed with assisted HSPU (heel on bar)

10+ minutes (say 10:30)

Comment #139 - Posted by: ScooteR at April 10, 2013 6:42 PM

26/ 211 Lbs/ 5'1''
13:39 RX
Hand stand pushups killed my time. deadlifts were all ubroken

Comment #140 - Posted by: Mike Bunce at April 10, 2013 6:56 PM

6:56
Assist on HSPU Feet on high srand

Comment #141 - Posted by: Ramsey at April 10, 2013 6:59 PM

Joined Crossfit Milford this morning and started my assessment, looking forward to training in a group, did a short workout with the instructor there

5x
185 DL 5 times
5 Burpees
100m run

Then did this later in the evening
10:54 rx'd
hspu killed my time need to work on shoulder strength

Comment #142 - Posted by: Dan Mac at April 10, 2013 7:02 PM

The boogeyman checks under his bed for Mikko before he goes to sleep

Comment #143 - Posted by: hollyhog at April 10, 2013 7:54 PM

7:30 rx----took too long

Comment #144 - Posted by: Matt m/30/165/5'9 at April 10, 2013 7:54 PM

m/41/5'11"/165

9:45 Rx PR

retired army 1SG
clarksville, tn

Comment #145 - Posted by: mark nash at April 10, 2013 7:58 PM

Cfwu x2

21-15-9
185 pound Deadlift
Handstand push-ups with feet on rack at nipple height

14:01

Comment #146 - Posted by: Rbst m 37 5'10 188 at April 10, 2013 8:04 PM

#141 Army NCOs NEVER RETIRE. 41 yr old Beast

Comment #147 - Posted by: Sutton Ward at April 10, 2013 8:07 PM

PRed from 3:25 to 2:56!!!

Comment #148 - Posted by: Dmorales 27/165 at April 10, 2013 8:23 PM

15:26
it was my first time to do headstand push-up,
too hard for balancing.ㅠㅠ

Comment #149 - Posted by: Jay Lee at April 10, 2013 8:34 PM

Rx'd
6:28

Comment #150 - Posted by: phill 37°21'41"N 118°23'43"W at April 10, 2013 8:46 PM

Equipment limitations necessitate subbing 115 lb deadlifts for 225 lb deadlifts. Doubled deadlift reps for 42-30-18 along side 21-15-9 hspus. 20:46. Deadlifts were unbroken and pretty quick at that; hspus took at least 15 min. Definitely need some work on those.

Comment #151 - Posted by: J.Wood at April 10, 2013 8:54 PM

41 M 6´2´´ 235lbs

7:02 21 dead lift unbroken!!

Comment #152 - Posted by: jose at April 10, 2013 9:37 PM

38yom5'08/175

11:28

21@135/15 and 9@ 185

Comment #153 - Posted by: gpdjmac1 at April 10, 2013 10:42 PM

5:39

Scaled HPSUs w/ feet propped on 50cm bench

Comment #154 - Posted by: Brett (24/M/188cm/77kg) at April 11, 2013 12:28 AM

male 29 6'2 280

diane 6:01

Comment #155 - Posted by: Collins at April 11, 2013 2:37 AM

45/m/176cm/75kg

As rx'd

9:20 (last time 7:54, PR 5:43)

Unbroken DLs but weak HSPUs today, 9 singles in round three took almost 2 minutes.

I have gained 2 kg bodyweight this winter and while this extra muscle mass (I hope!) seems to help with lifting weights it's obviously not very useful for bodyweight exercises.

Comment #156 - Posted by: Memuc at April 11, 2013 4:54 AM

10:41

Comment #157 - Posted by: BW at April 11, 2013 5:09 AM

M/45/5'11"/200

21-15-9

185# deadlift
push-ups

6:27

Comment #158 - Posted by: nutfam at April 11, 2013 5:13 AM

M/30/5'9"/202

15:04 Rx'd

Comment #159 - Posted by: Boggs at April 11, 2013 5:25 AM

M/35/5'9"/165#

As Rx'd for 5:49

Comment #160 - Posted by: Jean-Jamil Rojer at April 11, 2013 5:57 AM

F/42/5'6"/140

135# DL
band-assist HSPU to AbMat

16:56

Comment #161 - Posted by: mom to five at April 11, 2013 6:02 AM

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

DOES THIS MEAN
21-15-9 REPS OF DEADLIFT AND THEN 21-15-9 HSPU??

OR IS IT

21 OF BOTH, 15 OF BOTH THEN 9 OF BOTH?

PLEASE HELP!

Comment #162 - Posted by: MURRAY at April 11, 2013 6:17 AM

As rx'd
13:34

Comment #163 - Posted by: ToddS at April 11, 2013 6:29 AM

F/104/26/4'11"

RX'd 11:41

Comment #164 - Posted by: Richele Deang at April 11, 2013 6:46 AM

7:30, DL unb. First time with Games rules HSPU, nothing touching wall but feet. Kip feels good. Noted one guy had maxed his DL before the WOD and still pulled a 5:30 - nice! I decided to try a 1RM after simply because I had a bar set up. Ended up PR-ing @ 345. Happy, but don't think I'll use Diane as a warmup next time ;)

Comment #165 - Posted by: Randy Mulkey at April 11, 2013 7:26 AM

M/16/205/5"11
5:28 Rx'd

Comment #166 - Posted by: Bay Parks at April 11, 2013 7:34 AM

Murray: 21 DL, 21 HSPU, etc... most exercises have instructional videos. Just click on the "excercises and demo" link on the left side of the web page. Welcome to CrossFit.

Comment #167 - Posted by: Jerry at April 11, 2013 7:55 AM

7:39
Handstand pushups were broken up pretty bad

Comment #168 - Posted by: Justin-M/26/5'8"/205 at April 11, 2013 9:04 AM

Dl @185 rest as rx
8:10 m/29/5'9/160
Cambridge wi

Comment #169 - Posted by: M Clems at April 11, 2013 9:11 AM

7:00 even, 135# deadlifts and using the thinnest red band on the HSPU with a superfriend keeping my legs from falling.

Comment #170 - Posted by: Robin F/42/135/5'3" at April 11, 2013 9:13 AM

11:13
185#
Feet on smith machine

Comment #171 - Posted by: Matthew m/32/6'2"/175 at April 11, 2013 9:30 AM

as rx'd

14:30

first time as rx'd b/c I suck at hs pushups. did 5 sets of 2-3 reps on the minute after.

Comment #172 - Posted by: Bells at April 11, 2013 10:25 AM

The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier

completed in 5:21

Comment #173 - Posted by: murphinator - M/5'10"/185/38 at April 11, 2013 10:30 AM

m/22/5'9"/165

9:03 Rx'd

Slowed down and made sure I kept proper form the entire time. Definitely need to work on shoulder strength. The HSPU's killed me!

Comment #174 - Posted by: Miles at April 11, 2013 11:03 AM

6:18 rx'd

Comment #175 - Posted by: Michael m/50/5'9"/175/MI Survivor at April 11, 2013 11:16 AM

9:27

Still working on my handstand push-ups

Comment #176 - Posted by: Nicholas (M/28/5'10"/175) at April 11, 2013 11:41 AM

10:10. Scaled the DL to 195# and wall facing HSPU.

Comment #177 - Posted by: John at April 11, 2013 12:35 PM

7:21 strict HSPU

Comment #178 - Posted by: Jetté 43/M/5'11"/175 at April 11, 2013 12:56 PM

12:00 as RX'd

Comment #179 - Posted by: Huck at April 11, 2013 1:54 PM

7:57. 175 deadlift unbroken, go 195. Black/orange on top and black on bottom broken for 15 and 9, stay.

Comment #180 - Posted by: Elliott Harding at April 11, 2013 2:31 PM

4:55 (PR)

Comment #181 - Posted by: mlt at April 11, 2013 3:36 PM

15:02 @165lb DL

Comment #182 - Posted by: NAMWIZ at April 11, 2013 4:28 PM

5:45 rx'd

Comment #183 - Posted by: Jake Kiddoo at April 11, 2013 5:18 PM

M/28/176.4lbs

8min
Rx'D

Comment #184 - Posted by: Brandon Keys at April 11, 2013 5:29 PM

28:48

Comment #185 - Posted by: myles456 at April 11, 2013 6:03 PM

M 42/192/6'0"
4.54.
Scaled hspu, used two abmats under my head.

Comment #186 - Posted by: Mike at April 11, 2013 6:23 PM

215DL 11:51

Comment #187 - Posted by: js at April 11, 2013 6:37 PM

I love what Mikko said about not listening to music and not cheering. Spot on. Incredible performance. Enjoyed watching the before, during, and after. One of the best Crossfit videos I've ever seen.

Comment #188 - Posted by: Chris at April 11, 2013 7:15 PM

M/35/5'5"/150lbs

DL's @ 135lbs
Subbed HSPUs w/ shoulder presses @95lbs

25mins

Comment #189 - Posted by: M at April 11, 2013 7:37 PM

Lauren Plumey I only love her.

Comment #190 - Posted by: CalgaryNewfie at April 11, 2013 9:13 PM

Deadlifts 155#
Feet-elevated Push-ups

9:14

m/5'9"/180#/27

Comment #191 - Posted by: Zach at April 11, 2013 9:25 PM

10:39
decent workout. Those push ups are hard.

Comment #192 - Posted by: eric rodarte at April 11, 2013 9:58 PM

6:03 As Rx'd

Comment #193 - Posted by: Dennis M/29/6'0/190 at April 12, 2013 3:11 AM

2013-04-11: Sub 10rnds 5/5 205 dead/hspu and 12@5/3 in 20:08.
32012-11-24: 8:13.
2012-04-27: 7:38.
2012-03-23: 6:15.
2011-10-10: 5:53.
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 #194 - Posted by: gs at April 12, 2013 3:26 AM

18:45, subbed HSPU for pull-ups.

I don't think the gym would've appreciated my feet on their beautiful yellow walls.

Comment #195 - Posted by: August at April 12, 2013 7:00 AM

Lauren Plumey , totally agree.... WOW!!!

Comment #196 - Posted by: Chris at April 12, 2013 7:39 AM

Rx'd

12:45

Comment #197 - Posted by: Alex M/22/6'0"/181 at April 12, 2013 10:01 AM

Thurs wod
135% deadlifts
feet on bench for push ups

4 min

Laura f/50/5'7/155

Comment #198 - Posted by: power-girl at April 12, 2013 10:17 AM

13:02

Comment #199 - Posted by: Andrew at April 12, 2013 12:43 PM


4/12/13: 19 min, but w 205# and a 5 or so minute break to discuss HSPUs.
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 #200 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at April 12, 2013 2:43 PM

Bubs 4:44 (135/box) pr
Master P 3:11 (75)
Li’l Kim 3:19 (95)
Mrs. Pip 3:58 (125) bumped up
Erin K 4:41 (95)
Megan K 4:49 (85)
Joyce 5:21 (55)
Sim 4:52 (135)
Katie 3:09 (75) pr
Crystal 3:31 (65) pr
Shannon 3:54 (16k)
Mr. Carey 4:14 (135) bumped up
Mama V 3:33 (95) pr
Wendy 5:11 (75)
Amy 5:00 (115) pr
Heather 5:09 (65)
Shane 2:04 (115)
Tara 2:35 (135)
Mr. K 3:19 (65)
Ricky 4:11 (75)
Jamie 3:06 (65)
Kyle 4:07 (95)
Pudge 2:56 (75) pr
Mrs. Carey 3:59 (115) pr

Comment #201 - Posted by: Champions Club at April 12, 2013 3:48 PM

"Diane" scaled.
DL: 205lb x 21-15-9
HSPU: x 21-15-9 (competition-style)
(-2:32, +5lb)

Comment #202 - Posted by: Harpo m/45/5'7"/145 at April 12, 2013 4:28 PM

7:30 rxd couldn't find my time from the last Diane.
Crossfit is always good at pointing out your weakness in every wod. Deadlifts awesome hspu not so much. Dan bailey makes em look so easy.

Comment #203 - Posted by: hollyhog at April 12, 2013 4:41 PM

11:37 Rx'd

36/M/5'11"/187

Wasn't going to post, but I wanted some accountability. Not happy with the time at all. Till we meet again, Diane...

Comment #204 - Posted by: Dan at April 12, 2013 5:57 PM

As Rx'd 9:07...struggled today

Comment #205 - Posted by: JFitz at April 13, 2013 4:58 AM

115 x21
135 x 15
165 x 9

7:44

Comment #206 - Posted by: fp at April 13, 2013 2:50 PM

Rxed 10:34. PR

Semper fi

Comment #207 - Posted by: Bob at April 13, 2013 3:21 PM

2:44 pr. hands on 35# bumper plates with abmat in the middle.

Comment #208 - Posted by: jdisch at April 13, 2013 4:59 PM

M/37/5'8"/180

2:08 RxD
PR

(Hands on floor, abmat for head)

Comment #209 - Posted by: Dave berry at April 13, 2013 5:27 PM

Did JT
17:49

Comment #210 - Posted by: DPL at April 13, 2013 6:20 PM

13.44 @ 185# w strict hspu

Comment #211 - Posted by: wescampo at April 13, 2013 8:21 PM

PR. No breaks in DLs. HSPU kips. 10:35. I must be getting younger...again.

Comment #212 - Posted by: Xman at April 14, 2013 7:08 AM

Rx'd @ 13:44 I stink at HSPU's. :-( Felt good on the DL's.
42/M/6/181

Comment #213 - Posted by: Norman at April 14, 2013 7:45 PM

M/34/5'8/189
8:08 AsRX

Comment #214 - Posted by: Northcup at April 15, 2013 6:05 AM

5:54 as rx'd (PR 5:34)
DLs - straight through
HSPUs - 12/9, 9/6, 4/2/1/1/F/1
Better splits on the HSPUs but I had to add in commute time from the DL area to the raquetball court to do HSPUs. PR done with no commute.

Comment #215 - Posted by: PW56 at April 15, 2013 11:27 AM

45m, 6/212
sub- 45+35 bumber for head to touch on HSPU
DLs unbroken
5:45
(last time was 2 x 45s, working on deeper HSPU each diane)

Comment #216 - Posted by: will h at April 15, 2013 12:33 PM

21/15/9 185lb dl 135lb bench
10:58

Comment #217 - Posted by: ecp2 at April 15, 2013 6:10 PM

185# deadlift
feet hooked on smith machine for hspu

8:41

not feelin' it today.

Comment #218 - Posted by: pickle93 (m/42/6'/182) at April 16, 2013 5:22 AM

8:01 PR

Comment #219 - Posted by: Ukkrew at April 16, 2013 9:28 AM

M/39/175#/69"

RX; 7:59

Comment #220 - Posted by: Shawn L at April 16, 2013 5:09 PM

10:58 as rx'd.

Almost 2 mins off pr. Hand too close together on hspu. Still working on that sweet spot. (Did this wod on past Sunday)

Comment #221 - Posted by: Ronnieboy M/50/5'9"/185 at April 16, 2013 5:13 PM

12:36. After 12 HSPUs had to switch to regular push-ups with the feet elevated.

Comment #222 - Posted by: Drewski at April 16, 2013 6:41 PM

M/25/190/6'0

RX'd 6:53 PR

Comment #223 - Posted by: Kevin at April 17, 2013 12:19 PM

4:47

Comment #224 - Posted by: MikeyPaul at April 17, 2013 4:56 PM

First crack at Diane
Scaled to 155#

16:45

HSPU's really slowed me down, no speed or endurance on these. At least my balance and technique are good, but man I wish I could have moved a bit faster.

Comment #225 - Posted by: vic* at April 17, 2013 6:08 PM

m/39/5'9/178
CFWU-3. Superman. Burgener. Row 500m.
6:18
2nd round of DL broken to 10+5. Prob would've had PR if it wasn't for that. ROM on HSPU felt good. Still pretty broken after 1st 15. Round of 15 4+3+2+3+2+1
11/23/12:
6:15-PR
Good job w/DL - unbr. Better results when I had stance w/pressure on fingertips & heel of hand.
3/23/12:6:36 at Triangle 3/19
10/10/11: 8:13
4/3/11: 7:20
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 #226 - Posted by: jrm at April 17, 2013 6:31 PM

C-
4:24
155, hands on 10# bumpers, top of head to ground

Comment #227 - Posted by: Jeff & Charity @ CF Snohomish at April 17, 2013 7:49 PM

m/41/187

7:50 (PR)

Scaled to 195, toes over smith machine bar. Still, PR for both weight and time.

Comment #228 - Posted by: Scott Andresen at April 17, 2013 8:51 PM

28.51

Comment #229 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at April 18, 2013 10:52 AM

oops. think i posted here by mistake.

Comment #230 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at April 18, 2013 10:55 AM

as rx'd, but did the 10 100m sprint WOD right before, so my hamstrings were already tight... that's my excuse for a SLIGHTLY slower time

13:04

Comment #231 - Posted by: Saam at April 18, 2013 12:54 PM

last time 6:10 stomach facing hspu
this time 4:01 PR!!! rx'd! very pumped for that
also did 3 reps of 165lbs bench press every minute for 10 minutes.

Comment #232 - Posted by: Josh M/20/5'6"/185 at April 18, 2013 2:29 PM

M/21/5'11"/200

5:32 as Rx'd (PR)

Comment #233 - Posted by: Cgregg at April 18, 2013 7:38 PM

Штанга – 90кг

12.19сек

Comment #234 - Posted by: Roman-Sibir at April 19, 2013 3:31 AM

7:00

135# deadlifts (all unbroken)
HSPU w/ knees on 30" box and hands on rings

Comment #235 - Posted by: Boo Boo F/25/5'8/148 at April 19, 2013 7:22 AM

9:43 rxd. unbroken dl's, mostly kipping hSpus

Not my best time due to shoulder stamina

Comment #236 - Posted by: Jeff Chalfant 34/180/5'10" at April 19, 2013 1:23 PM

Jeff @ work
3:17

Comment #237 - Posted by: Jeff & Charity Vale @ CF Snohomish at April 19, 2013 3:16 PM

185 lb deadlift
hspu with feet on chest high bar
16:11

Comment #238 - Posted by: David Burns at April 19, 2013 6:24 PM

3:10 (37 seconds better than November 2012: 3:47)

21-15-9
185 lb. Deadlift
Elevated Pushups (feet on 24 inch box)

Comment #239 - Posted by: Rob S at April 21, 2013 11:46 AM

M/24/5'11"/166lbs

Scaled:
Deadlift to 60% (135 pound).
Push-ups to 15-9-6

21:00

Comment #240 - Posted by: Antonio at April 22, 2013 9:55 AM

as rxd @ HCHS

5:52 (pr)

Comment #241 - Posted by: Ferb 182# at April 23, 2013 5:38 AM

M/33/5'7"/168
RX 9:24

Comment #242 - Posted by: Mark S. at April 23, 2013 7:27 AM

14'13"

Comment #243 - Posted by: RAD at April 23, 2013 5:18 PM

as rx'd 7:35

Comment #244 - Posted by: Casey Ray at April 28, 2013 1:49 PM

52/m/186

#135 pp sub for HSPU, 12:04. :15 slower

Comment #245 - Posted by: denob at April 30, 2013 2:26 PM

may 2012 11:40
December 2012 9:17

hspu with toes on smith machine

8:11

m/42/5'8/240

Comment #246 - Posted by: phat boi at May 6, 2013 2:35 PM

10:11 @ 185#

Comment #247 - Posted by: SF at May 24, 2013 3:03 PM

M/32/165/5'9"

5:43

Mark

Comment #248 - Posted by: Mark at July 9, 2013 5:29 AM

9:27

PR by 32 seconds! Took shorter breaks between HSPU sets

Comment #249 - Posted by: Manchild at November 29, 2013 5:44 AM

CFWUx3, 20x5, 60x5, 90x5
13:03 (+2:22)
All strict HSPU

Comment #250 - Posted by: Doug at January 14, 2014 4:53 PM
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