July 9, 2013

Tuesday 130709

"Diane"

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

Post time to comments.

Compare to 130410.

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Enlarge image

Jackie Byington, Layton, Utah.


"The Brave" with Ashley Carriveau - [video]

Posted by Pukie at July 9, 2013 5:00 PM
Comments

My favorite! Gonna crush this one

RLTW!

Comment #1 - Posted by: Slayer 32/M/6'1/240 at July 8, 2013 5:08 PM

No rest for the wicked

Comment #2 - Posted by: Mick at July 8, 2013 5:22 PM

Would absolutely just have to lose the sox, bloody shins be damned

Comment #3 - Posted by: MDMelissa at July 8, 2013 5:40 PM

4 days on! Wooo!

Comment #4 - Posted by: Alexander Schmid at July 8, 2013 6:03 PM

im switching over to CFF starting tomorrow. thanks for motivating me the past 7 months. its been a blast. I threw up, sweated and bleed. I couldn't beat many people on here but believe me I tried. CF is everything it's advertised to be. best of luck guys/girls.

Comment #5 - Posted by: mike vinson at July 8, 2013 7:23 PM

185lb deadlift
HSPU with feet on bar shoulder high
13:06

Comment #6 - Posted by: David Burns at July 8, 2013 8:30 PM

RLTW! 5:02!

Comment #7 - Posted by: Shayne Laflin at July 8, 2013 9:10 PM

Day#1
185lb deadlift
Modified HSPU (faced away from the wall, crawled feet up the wall, still moving in a vertical direction)
Time: 17:23

Q: Any suggestions on another modified way to do HSPUs until I can actually do an official one?

Comment #8 - Posted by: Camron Phillips at July 8, 2013 9:51 PM

165lb deadlift and scaled HSPUs in 5:55
I over scaled but it was only my second WOD so ill be more ambitious next time!

M/25/171lb 6'

Comment #9 - Posted by: Ben Whiteoak at July 8, 2013 11:34 PM

Just Found Out I Passed My CFLevel 1! Whooo!!!
Big Thanks to Crossfit Velocity In Swansea, Matt for his advice & help as well as Eric, and the other seminar staff =D

Cant wait to become an affiliate & change my PT Box In to a CF Box =D

Comment #10 - Posted by: James C at July 8, 2013 11:40 PM

Just found out, I passed my CF Level 1!!! =D

Big Thanks to Erik, Matt, Davs, Jonny & Hamish for All their help, advice an delivering a great course an amazing level 1 weekend.

Can't wait to become an affiliate, an turn my PT Box into a CF Box =D

Comment #11 - Posted by: James C at July 8, 2013 11:48 PM

#205 dl and feet on a bar 6:47

Comment #12 - Posted by: Jeremy at July 9, 2013 2:08 AM

Ive never seen so many work days in a row. don't get me wrong, I love it. always interested in the why. is it just to have varience?

Comment #13 - Posted by: jeremy gray at July 9, 2013 2:55 AM

9:26 rx

Comment #14 - Posted by: gb 45/m/71"/185# at July 9, 2013 3:02 AM

GORUCK!

Comment #15 - Posted by: Will at July 9, 2013 3:41 AM

@ Jeremy Gray
There will be a rest day tomorrow. The Hope for Cures workout was scheduled on the normal rest day so that why there have been 7 consecutive WODs posted.

Comment #16 - Posted by: R.I.P. Milton Friedman at July 9, 2013 4:27 AM

M/28/170
4:24 RX

Comment #17 - Posted by: Will Farrell at July 9, 2013 4:39 AM

12:28 Rx'd

Comment #18 - Posted by: PJM at July 9, 2013 4:47 AM

8:17 scaled the deadlifts to 170....brought the weight down because my technique needs work.

Comment #19 - Posted by: JP,M.A. M/50/69.5"/190 lbs at July 9, 2013 5:22 AM

Day 24 of 30 finished.

19:47 185 deadlift and HSPU. Very slow on HSPU.

thought I would have a better time but it just seemed to be one of those days that you have to get through and know that better days are ahead.

Comment #20 - Posted by: Rob Hole M/45/5'10"/180 at July 9, 2013 5:25 AM

185# DL
HSPU kipping to 1 Abmat

8:42 (pr by 3:47 over 130410)

DLs unbroken
130410 was my first WOD with kipping HSPU, and also scaled to one Abmat instead of two, so my time then was a bit inflated.

Comment #21 - Posted by: Joe Northside m/34/70"/200 at July 9, 2013 5:29 AM

M/25/179/5'10"

Time: 5.00 flat as rx'd

Comment #22 - Posted by: JoeyT Rochester at July 9, 2013 5:37 AM

8:50

Comment #23 - Posted by: Fred 39/176/75 at July 9, 2013 6:01 AM

F/51/5'6/123
6:40 @130# and feet on 48 inch bench
Pr by 1:48 plus 5 # more than last time. Next time will try Kipping hspu.
@ Joe Northside nice job

Comment #24 - Posted by: D.S. at July 9, 2013 6:10 AM

13:06, 165 lb DL, HSPU w/ ft on dryer

Comment #25 - Posted by: RussA at July 9, 2013 6:35 AM

Today:
7:00, 105# DL, HSPU piked with feet on box

vs.

April 10:
6:44 but only w/ 45# barbell and with scaled HSPU (i.e.: knees on a bench).

@D.S. & Joe Northside, awesome improvements.

@Camron Phillips and Ben Whiteoak, welcome! Camron, FAQ 3.8 has great suggestions on HSPU variations. I also look up CrossFit exercise demos on the site.

@Mike Vinson, what's CFF?

@Jeremy Grey & R.I.P. Milton Friedman, I actually think Rest day will be Thursday, if HQ sticks to 3 on 1 off. Sunday was supposed to be rest, but we did Hope For Cures.

Comment #26 - Posted by: Glorybelle (F/44/5'5/134) at July 9, 2013 6:44 AM

7:56

This is not a completely as RX'ed. My gym is surrounded by mirrors everywhere and they do not let you put your feet on the walls and such, so I use a squat cage and hang my feet on the side safety bars. I could have used the TRX straps but that would have required a small jog that would have cost a lot more time. Next time I might take the extra time to get a better handstand pushup.

Comment #27 - Posted by: BW at July 9, 2013 6:46 AM

M/16/155/6'1"

21-15-9
Pullups/Ring-Row (6pull-15rr, 1pull-14rr, 1pull-8rr)
KB Swing 1 pood
Wall Ball 15#
11:39

Comment #28 - Posted by: Josh R. at July 9, 2013 6:54 AM

6:33
185# DL, unbroken
Wall facing HSPU to 1 abmat

130410: 5:30 w/ 175# and piked HSPU

Comment #29 - Posted by: Jim R. M/50/5'8"/160 at July 9, 2013 6:55 AM

recharged!
listened to 'Great White Buffalo' 6 times!

10k, 52:40

M/52/193lb

Comment #30 - Posted by: Mazz at July 9, 2013 7:03 AM

4:28 as rx'd.

Comment #31 - Posted by: Kurt M/39/185 at July 9, 2013 7:08 AM

M/45/185
4min 56sec as rx'd although HSPU to abmat.
Sure everyone will give me an inch??

Comment #32 - Posted by: Ian button at July 9, 2013 7:13 AM

As rx'ed 4:15

Great Workout!!!

Army Crossfit!!!

Comment #33 - Posted by: SFC AB M/36/5'10"/205 at July 9, 2013 7:17 AM

M/21/5"11/150

2:50 as rx

Comment #34 - Posted by: Vince at July 9, 2013 7:17 AM

14:49 as Rx'd

29/M/5'9"/165

Comment #35 - Posted by: SGA at July 9, 2013 7:19 AM

M/25/195/5'11"

21-15-9 DL 225 lbs
42-30-18 regular push ups
8:29

gym with mirror walls, not allowed to put your feet up so i doubled the push ups .. craziness

Comment #36 - Posted by: Stefan at July 9, 2013 7:19 AM

@D.S. - thanks, you too! Good luck with the kipping HSPU

@Rob Hole - way to stick with it

@Jim R. - nice work moving from piked to wall-facing HSPUs

Comment #37 - Posted by: Joe Northside m/34/70"/200 at July 9, 2013 7:28 AM

M/31/5'6"/150

W/Ux3 rds:

15 Pull ups
5 Ring dips
15 Squats
30 Sit ups
2 HSPU

WOD:

10:34
Scaled 205# DL

Comment #38 - Posted by: IanJ at July 9, 2013 7:54 AM

Anybody doing this in over 10 minutes is missing the point. Something needs to be scaled (or perhaps BOTH the DL and the HSPU) in order to get you under a 10 minute time. Going longer is missing the point. Doing Rx but going longer is missing the point. Better to scale and do it quicker.

Jeff Martin, co-owner of Brand X and co-head of CF Kids says: "CrossFit is a strength and conditioning program. We were talking about intensity today at the Brand X Health and Fitness Challenge. Intensity is where we get the best adaption. Intensity is what sets us apart from other strength and conditioning programs. Intensity can be measured by our power output. Power is defined as force times distance divided by time and is written, P = F X D/ T. You are the engine that provides the power. Long slow workouts have a low power output. They are not intense. Short, furiously paced workouts have a high power output. Guess what, when you stomp on the gas pedal and tell your body to produce more power it is uncomfortable, painful even. How much of that discomfort you can handle will be directly related to how much intensity you can bring to the workout. Now its fine to occasionally move through one of the named WODs slowly at the required weight. But the CrossFit Girls are not just about moving the Rx’d weight they are about moving the required weight, over the proscribed range of motion efficiently, effectively, safely, and FAST. That my friends is a CrossFit workout as Rx’d. Diane at 15 minutes has missed the point. Fran at 12 minutes with 95 pounds has missed the point. The posts should probably read “I did the required weight for this workout really, really slowly with little metabolic impact.“ Pursue discomfort. Scale the WOD’s so that the pursuit is a sprint, headlong, lungs gasping, heart hammering, muscle quaking, vision blurring. That’s where you will find the Girl as Rx’d."

Comment #39 - Posted by: Gavin at July 9, 2013 8:01 AM

8:41.5
185 deadlift
Feet on bar for HSPU

Comment #40 - Posted by: Ben at July 9, 2013 8:07 AM

7:00 for today's WOD, but additional comments for others in filter. Thanks!

Comment #41 - Posted by: Glorybelle (F/44/5'5/134) at July 9, 2013 8:12 AM

@Gavin Great advice for everyone to follow. I have recently started following the "pack" scaling on Crossfit Brand X. I find it's A LOT tougher when doing the girl workouts because I'm forced to go faster.

Comment #42 - Posted by: Shaun F at July 9, 2013 8:13 AM

Nice post gavin, be perpared for responses that say you are not a real crossfitter if you don't perform it rx'd

Comment #43 - Posted by: jmu alum at July 9, 2013 8:24 AM

M 42/185/6'0"
205# dead.
12.49.

Comment #44 - Posted by: Mike at July 9, 2013 8:25 AM

5:48
205 dl hspu facing wall
M/21/5'9/185

Comment #45 - Posted by: Tony at July 9, 2013 8:29 AM

@Gavin,

Agree with all of that, and indeed have quoted Guarddawg exactly as you have when I have described "Diane". The only caveat, and J3ff has said this as well, is that it's perfectly OK to do a "Girl" as Rx'd, even if it's tortoise slow, just to experience the heavy weight. It's a strength endurance stimulus, not what "Diane" is meant to deliver, and one should be open and understanding about that going in.

Otherwise I am totally in agreement with your post.

Cheers.

Comment #46 - Posted by: bingo at July 9, 2013 8:29 AM

Where is Cosmo?????
He always sets the bar higher than I'm able to achieve....I keep trying.

Comment #47 - Posted by: drw at July 9, 2013 8:32 AM

#37/Gavin, both you and Bingo have hit it on the head. A normal "Girl" should leave you exhausted and trembling, but occasionally one can see what Rx feels like. As Garddawg has also said, just don't do something today that will put you out of the game. The pursuit for for better fitness and life, not to reach the grail of Rx.

#35/Joe Northside, thanks for the props...you keep raising the bar, too!

Comment #48 - Posted by: Jim R./50/5'8"/160 at July 9, 2013 8:39 AM

7:58. Rx'd.

Comment #49 - Posted by: Kris m/36/5'10"/165lbs at July 9, 2013 8:49 AM

M/22/78kg
9:55 rx

Comment #50 - Posted by: Staffan at July 9, 2013 9:12 AM

M/175/6'0 CL1

Warmup- 4 rnds of

400m
10 burpees

WOD "Diane" 21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

6:33

Comment #51 - Posted by: Luis Estrada at July 9, 2013 9:21 AM

Warmup- 4 rnds of

400m
10 burpees

WOD "Diane" 21-15-9 reps of:

225 pound Deadlift

Handstand push-ups
6:33

Comment #52 - Posted by: Luis Estrada at July 9, 2013 9:22 AM

8:28 Rx'd

Love that workout!

Comment #53 - Posted by: james.patrick [M/51/66"/135] at July 9, 2013 9:31 AM

7:54 PR

Comment #54 - Posted by: Ukkrew at July 9, 2013 9:35 AM

aggregate stats from LogsItAll for Diane

Median all: 8:57
(600 reporting - pretty popular workout to rank)

Median Women: 9:57

U19: 8:20
20-30: 8:36
30-40: 9:03
40-50: 9:26
50+ : 10:52

More stats etc. on lia.

Anyone find these stats useful or is this relegated to spam?

-bill patton

Comment #55 - Posted by: bill patton at July 9, 2013 9:46 AM

M/31/187

4:23 Rx'd

Comment #56 - Posted by: Newmann at July 9, 2013 10:34 AM

Deads @ 155lb
Legs propped up against wall for HSPU
Time - 7:05

Comment #57 - Posted by: Barbara F/39/135/5'4" at July 9, 2013 11:17 AM

Thanks for the stats Bill!

Comment #58 - Posted by: hollyhog at July 9, 2013 11:17 AM

Gavin,
Maybe someone going long as RX'd is missing your point, just as you might be missing theirs. As with anything else in life, people come to Crossfit with different goals. Crossfit as a discipline can't dictate what people should and should not strive for. Everyone deserves credit for putting their time and energy into making themselves better people by improving their health and fitness. Why the need to point out that they're not meeting your criteria?

Comment #59 - Posted by: Jennifer at July 9, 2013 11:18 AM

5:37 - sucked... just wasn't feeling it today.
Compare to 130410 - Did Not Do
Compare to 121123 - 4:52
Today was 0:45 slower than last iteration.

Comment #60 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 9, 2013 11:18 AM

as Rx with exception of I inclined from the wall a bit on my HSPU, hands probably around 18 inches from wall

DL 225#- 11/5/5
HSPU- 15/6
DL 225#- 8/7
HSPU- 10/5
DL 225#- 9
HSPU-9

9:59

M/56/5'8"/185#

Comment #61 - Posted by: Mike at July 9, 2013 11:37 AM

43/m/180
as rx'd

13:04

Comment #62 - Posted by: JackM at July 9, 2013 12:28 PM

17/M/175
6:26 RX'd

Comment #63 - Posted by: Drew Rel at July 9, 2013 12:52 PM

M/40/RX'D. Bit Slow 25:19:09

Comment #64 - Posted by: Xavier James at July 9, 2013 12:56 PM

2:56 RXd
Everything unbroken except for the 15HSPU (2 sets)

Comment #65 - Posted by: Wes - M/21/6'0"/183 at July 9, 2013 1:05 PM

Bill Patton, I appreciate the stats. Thanks for sharing.

Comment #66 - Posted by: Glorybelle (F/44/5'5/134) at July 9, 2013 1:09 PM

M/16/5'11"/154

21-15-9 reps of:
132 pound Deadlift
2x24lbs shoulder press with dumbbells

time: 7:59

Comment #67 - Posted by: Korczyk at July 9, 2013 1:17 PM

M/32/5'8"/185

19:00+ as rx'd (phone battery died)

I appreciate Gavin's post, but I am also stuck on doing as many workouts rx'd as possible. (blunt honesty: ego)

I CAN say that the silver lining for my "Diane" is that my times have gotten steadily worse, but my HSPU form has gotten steadily better.

Cheers to making me think (and re-think) my scaling strategy...or lack thereof.

Comment #68 - Posted by: Chris Luka at July 9, 2013 1:18 PM

M/34/5'10"/185
21-15-9
Dead Lift
Hand Stand Push Ups
5:10

Comment #69 - Posted by: Teo at July 9, 2013 1:21 PM

M/23/5'11"/185.5

9:28.4 RX'd

~3 minutes behind my previous time and PR. Not really sure to what the drop off is attributed, but hspu's were markedly more difficult this time around.

Comment #70 - Posted by: Miles Forks at July 9, 2013 1:52 PM

M32/200/72

Rx'd

5:58

Comment #71 - Posted by: SeanP at July 9, 2013 2:04 PM

Oly workout then wod
As rx'd
5:55
Hspu's were broken, boooooo me!!!

Comment #72 - Posted by: Troy at July 9, 2013 2:34 PM

@Jennifer #58, it isn't my criteria. I didn't develop CrossFit. I didn't develop the named girl WODs. If you don't like the reasoning and purpose behind them, you should probably take it up with somebody higher than me.

My post was a general information post for newbies. They might see "17:57 Rx" for Diane and think that is normal. It isn't. It should be scaled. Same for Fran and Annie and all the others.

People neglect scaling (go to BrandX and see the list of options!) and it's a shame. That is where the power of CrossFit lives. Everything is scalable.

If Diane is taking 10+ minutes then it probably isn't being done at the high intensity (CV + FM @ HI) that we all know and love. That's all.

Comment #73 - Posted by: Gavin at July 9, 2013 2:38 PM

Bill, stats are awesome. Thanks.

Comment #74 - Posted by: Gavin at July 9, 2013 2:39 PM

9:36

Comment #75 - Posted by: Ramsey at July 9, 2013 2:39 PM

17:30

Couldn't get to gym so subbed barbell for a concrete sill. Not sure of the weight, but heavy & awkward.

Comment #76 - Posted by: Simon Boote M/42/80kg/6' at July 9, 2013 2:49 PM

M/36/5'4"/144lbs
As RX'd
2:36 tied pr again

Comment #77 - Posted by: Matt Burritt at July 9, 2013 3:02 PM

m/24/5'5"/160lbs

3:58, all sets unbroken.

23 seconds over my PR, but hey, I just took 10 weeks off of this stuff.

Comment #78 - Posted by: Nick at July 9, 2013 3:15 PM

45 Pull-ups for time
2:26 (pr by 0:50 over 130627) broken into 15/10/10/5/5

100 Double-unders for time
2:12 (pr by 1:38 over 130603)

Comment #79 - Posted by: Joe Northside m/34/70"/200 at July 9, 2013 3:31 PM

“Diane"
6:36
Être prêt
M/55/6’/210
Rx'd according to the Crossfit "WOD Police"

Comment #80 - Posted by: Pete In Sun City at July 9, 2013 3:39 PM

"Diane"

Scaled to 184#(83.5kg) deadlift

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

12:48

Comment #81 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 9, 2013 3:45 PM

9:33 as rx'd

Comment #82 - Posted by: Rowan M/48/5'5"/150 at July 9, 2013 3:59 PM

"Diane" scaled.
DL: 210lb x 21-15-9
HSPU: x 21-15-9 (competition-style)
10:10 (+1:43 but +5lb)

Comment #83 - Posted by: Harpo m/46/5'7"/145 at July 9, 2013 4:02 PM

5:25

Comment #84 - Posted by: Pacers at July 9, 2013 4:04 PM

21-15-9 of:
Deadlift 170 lbs
HSPU
Pull-ups
Hanging knee raises
Time: 20:49

Comment #85 - Posted by: Roto at July 9, 2013 4:31 PM

M35/5'10"/184
21-15-9
185 pound dead lift
Handstand push ups

11:51

Comment #86 - Posted by: Brian P at July 9, 2013 4:54 PM

"Diane" as Rx'd 8:36

Comment #87 - Posted by: Pescara at July 9, 2013 4:55 PM

M56/5'9"/175
21-15-9
185 lb deadlift
HSPU ankles hooked on bar at waist height
16:55

Comment #88 - Posted by: Alan S at July 9, 2013 5:00 PM

Good discussion on doing girls WODs as Rx'd v scaled.

I'm far from a CF expert, but I think that sometimes the psychological boost going forward in CF program by doing Rx is worthwhile, even if the time is longer. Coming off injuries and being able to finally doing all DLs at 225 and finally completing all reps of HSPU is a major boost and gives one the ability to get a time on record to that one can attack next time the workout comes up.

I think an analogy might be the hero WODs as Rx'd. Does wearing the 25 lb vest on Murph beat me down and put me over 45 minutes? Yep. But I still do it, so I know I can and did.

That being said, I agree that speed matters, if you try Fran with a 45 lb bar (even though you've previously done a 4 min Rx Fran) and fly as fast as you can, it's debilitating!

Comment #89 - Posted by: ADM at July 9, 2013 5:01 PM

M/37/5'8"/180

2:08 rx'd

PR

Comment #90 - Posted by: Dave berry at July 9, 2013 5:11 PM

as rx'd (very shallow hspu)

11:56

previous times:
w/ 225 - 10:01
w/ 185 - 7:36
w/ 205 - 9:40 (anchored hspu)

Comment #91 - Posted by: Callum at July 9, 2013 5:17 PM

Prev 7:20
Today 4:20 rxd ( headstand facing wall) !!

been crossfitting for about 14 months exclusively main site. Pretty cool to have finally been doing it long enough to have something to compare to.

Comment #92 - Posted by: hollyhog at July 9, 2013 5:37 PM

10:40 shallow HSPUs by an inch or so

Mazz it was Stranglehold for me

Thanks

Comment #93 - Posted by: mikeyb/m/52/183 at July 9, 2013 5:43 PM

3:44 rx'd. M/32/6'2/200

Comment #94 - Posted by: Daniel at July 9, 2013 5:46 PM

6:17. Scaled 205 pounds and HSPU were not full ROM.

4:48 previously but done at 165 pound DL and toes on box push-ups, so today is improvement.

Comment #95 - Posted by: Gavin at July 9, 2013 5:53 PM

9:02 95#DL

@hollyhogg... That's amazing! Congrats!!

Comment #96 - Posted by: MicheleA F/27/5'4/125 at July 9, 2013 5:54 PM

@ Comment #86 - Posted by: Dave berry at July 9, 2013 5:11 PM

Wow, phenomenal job! You are a FIREBREATHER.

Comment #97 - Posted by: Gavin at July 9, 2013 5:54 PM

Bill- Thank you so much for the stats! I really appreciate them and I think they will help me push harder.

Comment #98 - Posted by: MicheleA F/27/5'4/125 at July 9, 2013 5:56 PM

8:09 as Rx'd

M/36/5'11/188

Comment #99 - Posted by: Dan at July 9, 2013 5:59 PM

13:08 as rxd

Comment #100 - Posted by: Brett C. m/31/6'0"/175lbs. at July 9, 2013 6:25 PM

M/25/5'7'/175lbs
3:22.7 @ RXD

Comment #101 - Posted by: Marvin Lee Hames jr at July 9, 2013 6:26 PM

10 minutes (tied my pr)

Comment #102 - Posted by: cort at July 9, 2013 6:36 PM

subbed assisted HSPU (heel on bar)

12:24 (10:30 last time)

Comment #103 - Posted by: ScooteR at July 9, 2013 6:40 PM


Thanks Michele appreciate the encouragement.

Comment #104 - Posted by: hollyhog at July 9, 2013 6:45 PM

225# dead lift
regular pushups (old shoulder injury+obesity=no HSPU's - yet.)

5:33

Comment #105 - Posted by: David Smith at July 9, 2013 7:01 PM

7:30 rx----exact same as last time

Comment #106 - Posted by: Matt m/30/165/5'9 at July 9, 2013 7:38 PM

Missed yesterday so did both WODs today...

Front Squat
85-95-105-115-125

"Diane"
135# DL (love these!)
HSPU (need to get these down a little lower but not bad)

Time: 6:42

Happy with what I did today. It was nice getting my hands in some chalk again and working through the soreness. I'm starting to feel like I'm getting back into the swing of things again and I am loving CF! I'm excited to see what kind of changes consistency and hard work will bring.

Comment #107 - Posted by: Angelina my Bambina at July 9, 2013 8:05 PM

m/50/5'5"/#145

4:09 Rx'd

Comment #108 - Posted by: Kona Cole at July 9, 2013 8:05 PM

6:20 rxd

Comment #109 - Posted by: DAnthonh at July 9, 2013 8:06 PM

6:01 Rx"D

Comment #110 - Posted by: Jake Kiddoo at July 9, 2013 8:10 PM

9:05 w/ 205 vs
8:28 w/ 205 4/28/12
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 #111 - Posted by: kevin o at July 9, 2013 8:15 PM

Subbed HSPU for Band-assisted, otherwise just as deadly as the original I think! 7:13

Comment #112 - Posted by: Wasy at July 9, 2013 8:18 PM

Equipment limitations and personal limitations necessitate scaling. 115 for dl, hspu with feet on box. 5:09.

Comment #113 - Posted by: J.Wood at July 9, 2013 8:38 PM

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (toes were on wall for stability...)
9:27

Comment #114 - Posted by: mikey at July 9, 2013 8:44 PM

225lbs was a bit much for me so I did 70lbs then incorporated some cardio with each round so I did 10 minute run with each round

Comment #115 - Posted by: KG at July 9, 2013 8:44 PM

no gym, sub

50-40-30-20-10

Double Unders
1 pood KB Swings (half rep scheme, 25-20-15-10-5)
Burpees (half rep scheme)
Situps

27:00, double under technique is bad, no more than 10 in a row on any set

Comment #116 - Posted by: Dan at July 9, 2013 8:51 PM

First time to try Diane 8:32

Comment #117 - Posted by: Tom Gray at July 9, 2013 8:52 PM

22:09
Had to get every handstand push-up correct lol

Comment #118 - Posted by: Andrew at July 9, 2013 9:01 PM

6:16 as Rx'd

Comment #119 - Posted by: phill 37°21'41"N 118°23'43"W at July 9, 2013 9:02 PM

14:23
deadlifts as prescribed
modified HS PU
placed feet on 30" box
m/41/215/5'11
crossfit newb

Comment #120 - Posted by: Scott A. at July 9, 2013 10:02 PM

5:01 (PR) as rx'd

Comment #121 - Posted by: MAGNUS 27/5'8"/155-160 at July 9, 2013 10:27 PM

M/41/5'11"/206

Bridged HSPU (knees on 20" box).

5:49

Compare to 130410: 6:23
Compare to 121127: 8:57

Comment #122 - Posted by: Jose-Luis Morales at July 9, 2013 10:35 PM

14:50

Comment #123 - Posted by: Julius Medina at July 9, 2013 10:55 PM

6:48

Scaled HSPUs with feet propped on 30 inch box

Comment #124 - Posted by: Brett (25/M/188cm/77kg) at July 10, 2013 12:22 AM

9:44 rxed. HSPU still slow but getting much better. I could do ten unbroken in the first round. This was my fastest time yet beat old time by :39 seconds.

Semper Fi

Comment #125 - Posted by: Bob M/42/192/6' at July 10, 2013 2:46 AM

9:46

Comment #126 - Posted by: Sinal M/34/5'9"/216 at July 10, 2013 3:05 AM

7:40

95# DL
HSPU backed up against wall for 1/2. Rest in pike with feet flat on wall. Getting there.

F/42/127/5'9"

Comment #127 - Posted by: trina at July 10, 2013 4:36 AM

Gavin,
I understand your point, that the girls are written with a certain mindset and a short intense workout is the goal. I've read a lot of things lately where Crossfitters bash everyone that does everything else, or does Crossfit below their standards. While you may not be one that shares that mindset, I responded as if you were. My apologies if I came across as attacking you personally.

Comment #128 - Posted by: Jennifer at July 10, 2013 5:34 AM

205# deadlift
Maybe a little shallow on some HSPU
9:05

Comment #129 - Posted by: drw at July 10, 2013 6:33 AM

@Jennifer and Gavin, great discussion. Jennifer, it was good to see your support for those who don't share the bashing mind set and, from what I've seen Gavin post in the past, he's more in line with you. :)

Comment #130 - Posted by: Glorybelle (F/44/5'5/134) at July 10, 2013 6:55 AM

@gavin: My first Dianne in 2008 took over 22 minutes, by mid 2008 that time was cut in half.

My PR is under 9 minutes last year.

No way would I scale back on Dianne in those early days - I was uber-psyched and loved the challenges Crossfit was throwing at us - I was hooked for life.

Scaling WODs like Dianne would not suite my personality and I would have lost interest in short order if was forced on me.

I'm not against scaling, have scaled the girls like Elizabeth and Linda - and most of Hero WODs - but I am against tampering with someone's unique discovery of Crossfit and how best they can use it to achieve their own goals.

Comment #131 - Posted by: mikeyb m/52/182 at July 10, 2013 7:08 AM

Rx'd both Dead and HSPU
8:32 First time perfromed

Comment #132 - Posted by: Tom Gray at July 10, 2013 7:47 AM

13:33 Rx'd

Comment #133 - Posted by: Victor 180/26/6'1" at July 10, 2013 7:48 AM

7:06

Comment #134 - Posted by: Mik at July 10, 2013 8:22 AM

Did 2 Wods...
21-15-9
115# Cleans
Pushups
4:43
Last time was 5:20
Then
5 X 3
165# Front Squats
Then
50 Weighted Sits

Comment #135 - Posted by: dyagg at July 10, 2013 8:29 AM

9:45 rx

Comment #136 - Posted by: jh 45/210 at July 10, 2013 10:17 AM

M/5'10"/195#/36 RX 7:35

Comment #137 - Posted by: Ryan at July 10, 2013 10:54 AM

M/5'10"/36yrs/195# RX 7:35

Comment #138 - Posted by: Ryan at July 10, 2013 10:56 AM

M/47/183lbs/6'0"

2:41 rx'd

Comment #139 - Posted by: DLW at July 10, 2013 11:41 AM

Wed WOD Diane
185# deadlifts
push ups feet on bench

6:40
Discomfort was reached

Laura f/50/5'7/155

Comment #140 - Posted by: power-girl at July 10, 2013 12:19 PM

50lb dumbbells
20lb dumbbells seated press

200 calories on eliptical

M/38/5'10"/206

Comment #141 - Posted by: MK44 at July 10, 2013 2:17 PM

previous 4:01 new PR 3:39 rx'd!

Comment #142 - Posted by: Josh M/20/5'6"/185 at July 10, 2013 3:11 PM

as rx'd 7:00

Comment #143 - Posted by: Casey Ray at July 10, 2013 3:15 PM

60KG DL
Feet on Box

6.57

Comment #144 - Posted by: jbob at July 10, 2013 3:28 PM

36:57

Comment #145 - Posted by: myles456 at July 10, 2013 5:22 PM

10:35 as rx'd. HSPU were rough. Need to work on my kipping.
Good workout.

Comment #146 - Posted by: Mike S. M/44/190 at July 10, 2013 5:42 PM

135 clean 16-15-9
165+20# chain dead lift 21-15-9
HSPU 21-15-19

Comment #147 - Posted by: Arcticrlf at July 10, 2013 6:22 PM

DL 90kg
HSPU 21(abmat 9cm) 15,9 (feet box 30'')
12:31

Comment #148 - Posted by: lucio1928,M/41/182cm/96kg at July 10, 2013 6:31 PM

12.59 as Rx'd

23/m/5'11"/173

Comment #149 - Posted by: Logan S at July 10, 2013 7:08 PM

Deadlift and ring dips
11:10

Comment #150 - Posted by: Marty/164/33/5'7" at July 10, 2013 7:45 PM

M/35/162/5'8"

Untimed, but push pace
135 deadlift, unbroken to 13 reps
2 hspus per set

Comment #151 - Posted by: Jiggastemple at July 10, 2013 8:22 PM

the deadlift 73 kg / feet above the examination : 12 min

Comment #152 - Posted by: tuncer ç. at July 10, 2013 10:41 PM

Rx'd 5:48
M/17/5'8/185


Anyone else feel like they took too much rest?

Comment #153 - Posted by: Frank Mayhew at July 10, 2013 11:00 PM

8:27rx I went slow on the DL but only broke once. Handstand push ups need work. Happy that my back didnt hurt on thr DL for once.
F/35/5'8"/144

Comment #154 - Posted by: Rachel Gamallo at July 10, 2013 11:14 PM

8:27rx I went slow on the DL but only broke once. Handstand push ups need work. Happy that my back didnt hurt on thr DL for once.
F/35/5'8"/144

Comment #155 - Posted by: Rachel Gamallo at July 10, 2013 11:16 PM

7:13
Strict HSPU

Comment #156 - Posted by: ART/M/44/5'5"/150 at July 11, 2013 4:59 AM

5:50 Hand stand pushups on the wall. I can't quite get it without.

Comment #157 - Posted by: Dan at July 11, 2013 8:37 AM

M/29/180
4:04 w185#DL and 20" box modified HSPU. BAH

Comment #158 - Posted by: Tyler at July 11, 2013 9:55 AM

@Gavin Post#39, that being said. The taller heavier athlete produces much more power in a workout like this one?. Should the games and or other comps take this into consideration?

Comment #159 - Posted by: kevin carlson at July 11, 2013 10:44 AM

100 kg (225 pounds) DL and HSPU on tatami (in line hands and head) 11:10 :(

Comment #160 - Posted by: Maurizio Pezzutti at July 11, 2013 12:15 PM

185# deadlift
handstand push-up progressions

7:50

Comment #161 - Posted by: pickle93 (m/42/6'/185) at July 11, 2013 2:53 PM

7:39
Sub front facing handstand push-ups. Could not do them very deep but I think it was better than doing pike presses like I did last time. Deadlifts as Rx'd

Comment #162 - Posted by: Pond m/33/74/195 at July 11, 2013 3:43 PM

Would I was more improvement by subbing lighter weight for the girl wods. My Elizabeth was 17 minutes as rx'd which was a 5 minutes improvement to the time before. My Fran time was around 12 minutes. I am definitely seeing improvement but would I see more by using lighter weight and going faster.

Comment #163 - Posted by: Pond m/33/74/195 at July 11, 2013 4:12 PM

Hspu black/blue bands
225 dl
12.04

Comment #164 - Posted by: Bryan L at July 11, 2013 6:12 PM

13:40 as rx'd 14 something last

Comment #165 - Posted by: Bells at July 11, 2013 7:49 PM

7:18 RX'd

Comment #166 - Posted by: Luiz Colmenero at July 11, 2013 7:52 PM

8:00

Comment #167 - Posted by: scfd1_9607 at July 11, 2013 10:26 PM

Hello from a new Crossfit group in Salerno, Italy!
7:43 Emanuele
8:10 Angelo
8:32 Elisa

Comment #168 - Posted by: Emanuele Palmieri at July 12, 2013 3:44 AM

2013-07-12: 4:17(1:20,:41,:15)
2013-04-11: 12rnds:5's@205dead/HSPU@20:08.
2012-11-24: 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 #169 - Posted by: gs at July 12, 2013 9:33 AM

M/35/5'9"/160

Rx'd but with many kipping (but full-depth) HSPUs.

12:02

Comment #170 - Posted by: Antun Karlovac at July 12, 2013 9:44 AM

10:35, #185DL, kipping HSPU

Comment #171 - Posted by: Tim P. at July 12, 2013 11:47 AM

F/22/5'4"/125
Time- 8:41
Rx'd 155#

Freak yesssss! Recently hit 1 year anniversary of CrossFitting. First time gave Diane a try yesterday with prescribed weight and kipping handstand push-ups (which I murdered! 21 and 9 reps unbroken, 15 would have been unbroken but lost balance after 7 reps but quickly picked myself up). Took more time on Deadlifts but felt form was solid. No stiff back for me after! :-P Can't wait to give this a try again. Next goal: 6mins!!!

Comment #172 - Posted by: Priscilla E. at July 12, 2013 4:07 PM

15:00 Rx'd

Deadlifts was easy, hspu's take time

Comment #173 - Posted by: Körri at July 13, 2013 3:30 AM

Week 4 back, subbed 45 degree push-ups for HSPU:

9:45

Comment #174 - Posted by: dsm19 / 34 / 6'0 / 210 at July 13, 2013 5:20 AM


7/13/13: 11.20 @225 with cheater HSPUs.
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 #175 - Posted by: JonNYC 44/175/5'11" xfit since 6/08 at July 13, 2013 8:09 AM

45/m/176cm/74kg

As rx'd

6:30 (last time 9:20, before 7:54, PR 5:43)

Fast unbroken DLs. Doing the DLs faster makes them actually easier.
HSPUs, still heavily broken, eat most of the time. Need to learn kipping HSPUs.

Comment #176 - Posted by: Memuc at July 14, 2013 12:47 PM

M/35/6'3"/200
10:11(PR) Tried Kipping a lot today...
Prev:
10:59
13.29
12.33
11:50 w/ Scaled HSPUs mixed in.

Comment #177 - Posted by: Ben S at July 14, 2013 5:50 PM

4:54 as rx'd (PR by 38")
DLs - Straight thru
HSPUs - 21, 9/6, 5/2/2

Then got my first Muscle Up ever!!! Good day!

Comment #178 - Posted by: PW56 at July 15, 2013 5:51 AM

13:42

155# deads (21, 10/5, 9)
HSPU: first 29 with 1 plate + an abmat, the rest with 2 plates + an abmat

Last time I was at 7:00 with 135# DLs and pike pushups so much longer but I think I need to start getting comfortable in a handstand position

And congrats on the muscle up PW56!!! That's huge!

Comment #179 - Posted by: Boo Boo F/25/5'8/148 at July 15, 2013 7:12 AM

DL @ 205
9:10

Comment #180 - Posted by: BenH M/32/5'9/165 at July 15, 2013 8:17 AM

4:40 as rx'd. Spang CFC.
4/28/12:
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 #181 - Posted by: ajax at July 15, 2013 10:41 AM

Funny how weaknesses work, PRed on Elizabeth yesterday, sucked on diane today.

135 was all I could manage
12:10

Comment #182 - Posted by: brett_from_wylie at July 16, 2013 5:34 AM

13:35. Did 11, 5, and 4 HSPUs in each round, respectively. Then finished each round with pike push-ups.

Comment #183 - Posted by: Drewski at July 16, 2013 12:46 PM

Subs:
135 DL (Getting over injury)
HSPU to 1 abmat

9:09

Comment #184 - Posted by: RAD M/29/6'/165 at July 17, 2013 9:10 AM

6:48 - way off pr (4:55) not sure why

Comment #185 - Posted by: mlt at July 17, 2013 2:16 PM

9:40 rxd

M/27/5'8/170

Comment #186 - Posted by: E-One at July 17, 2013 6:42 PM

as rx'd

17:22

Comment #187 - Posted by: Saam at July 17, 2013 9:24 PM

M/30/5'4"/158
4:11 as prescribed

Comment #188 - Posted by: dave at July 18, 2013 2:11 AM

(7/17) 13:15, 143/164/115
165#DL's: 15/12/9
HSPU's (about 2-4" from abmat): 12/9/6
Probably should've done HSPU w/ self assist but scaled this pretty well. First time doing 3 consecutive WODs in forever. Finished w/ 50 abmat.

Comment #189 - Posted by: Mike Scott M/46/5'9"/196 at July 18, 2013 10:56 AM

22/M/5'7/165

As rx'd 9:24

I did first 18 DL's unbroken. All HSPU's unbroken. DL's were hard on my shins

Comment #190 - Posted by: Brad WV at July 19, 2013 8:05 AM

275# DL
HSPU hands on 35# bumpers with abmat in between. Hands over holes.
7:15

Comment #191 - Posted by: Jeff & Charity @ CF Snohomish at July 19, 2013 8:43 AM

135lb dl
Pushups
6:51

Comment #192 - Posted by: ecp2 at July 20, 2013 10:40 AM

9:27 @ 155lbs... not my best time, but making progress on my HSPUs

Comment #193 - Posted by: abh f/27/5'5/130 at July 20, 2013 6:15 PM

M/21/160 lbs

RX'd
6:45

A little quicker than expected especially after taking 7 weeks off high intensity workouts.

Comment #194 - Posted by: Anthony Fox at July 22, 2013 11:27 AM

12:13 @ 90K (198#)

Comment #195 - Posted by: SF at July 23, 2013 7:08 AM

m/39/5'9/183
CFWU-3. No upper body 3rd.
6:29 - Disapp 1st round prob slower than it should've been. HSPU didn't feel too bad, but too slow & broken up to that point. Thought I had a good time going into last HSPU round.
4/10/13:6:18
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.
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 #196 - Posted by: jrm at July 23, 2013 6:50 PM

M/33/5'7"/168
RX 9:45

Comment #197 - Posted by: Mark Salzman at July 24, 2013 4:46 AM

rx'd: 7:00 mins

Comment #198 - Posted by: Graig/M/33/5'9"/185 at July 24, 2013 11:04 AM

5:50

Comment #199 - Posted by: savetheh at July 26, 2013 7:59 PM

13'15"

Comment #200 - Posted by: RAD at July 29, 2013 9:13 AM

130410 13.44 @ 185# w strict hspu
130715 14.10 @ 185# w strict hspu

Comment #201 - Posted by: wescampo at July 31, 2013 5:56 PM

53/m/187

13:40 w/heal hook HSPU

Comment #202 - Posted by: denob at July 31, 2013 8:10 PM

185#

8:27 pr

Comment #203 - Posted by: illis 32/M/190/5'9 at August 3, 2013 5:14 PM

11:03 as rx'd

well off pr. Need to learn to kip my hspu. Still doing a strict style. Rom to abmat.

Comment #204 - Posted by: Ronnieboy M/50/5'9"/185 at August 9, 2013 5:19 PM

"Diane"

21-15-9 reps of:
155 pound Deadlift
Handstand push-ups
14:18

*need better pacing, i had no HSPUs for round of 9, none, I no-repped my self a ton

Comment #205 - Posted by: vic* at August 11, 2013 9:22 PM

Scaled Deadlift to 65% (145lbs)

17:00

Comment #206 - Posted by: Antonio M/24/5'11"/167lbs at August 13, 2013 4:51 AM

may 2012 12:40
December 2013 9:17
may 2013 8:11

hspu with toes on smith machine

8:44

m/42/5'8/240

Comment #207 - Posted by: phat boi at August 13, 2013 7:37 PM

5:10
6:35@185

Comment #208 - Posted by: jbark60 at August 28, 2013 4:40 PM

m/45/5'11/185
rx 3:41 all unbroken till 9 hspu 5/2/2

Comment #209 - Posted by: carter at March 1, 2014 5:38 PM

m/45/5'11/185
rx 3:41 all unbroken till 9 hspu 5/2/2

Comment #210 - Posted by: carter at March 1, 2014 5:39 PM

14:55 20.03.14 as rx'd (most of 21's strict, 15's 50% strict, 9's kipped)

11:55 03.11.13 (kipping - didn't have previous time)
09:14 30.05.13 as rx'd (1st 15 strict then kip)
10:03 11.07.12 as rx'd (kipping)
10:06 03.05.12 as rx'd (strict)
12:58 12.11.11 as rx'd (strict)

Comment #211 - Posted by: zenoperegrinus at March 20, 2014 10:36 PM

CFWUx3, 45x5, 135x5, 225x1
10:30 (-11)
Kipping
(10:41 all strict PR)

Comment #212 - Posted by: Doug at May 4, 2014 4:16 PM

7:55

(PR by 92 seconds!!! 1st and 3rd deadlift sets were unbroken, and had only one short break in 2nd; I think that made a big difference)

Comment #213 - Posted by: Manchild at June 2, 2014 5:57 AM

7:55

Comment #214 - Posted by: Manchild at June 2, 2014 7:10 AM
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