subbed 155# deadlifts & 12-9-6 HSPUs

10:18

남(m)/46/171cm/96kg/230302/
Diane/
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb. ♂ 225 lb.=>105kg
Share your at-home modifications and time in comments./
오늘기록 19분42초(HSPU 자세불량)
최고기록(40/79kg/151213) 10분34초(무게 늘림)/
목요일 저녁 첫번째와드

CFWUx2 10*45*2 10*135*2 223
22:44
Sets of 3dls

9:55, rx.  Haven't been upside down in a while and it showed 
compared to 8:33, rx.

Undoctored had a lot of strong points/practices/principles which I choose to live my life by... But, Davis comes across as almost arrogant. I understand the extremist approach helps to prove a point... But it also doesn't make it as digestible for everyone! 

I love the concept of only using your doctor in extreme situations. I am often baffled at the gym when people tell me they have gone to the doctors because of their sore knee!

However, telling people that they need to be smarter than their doctor can be off-putting! 

I like that he encourages this book to be the starting point... not be the answer. The stepping stone towards better educating yourself. Through using health gadgets and self-research through the web being "mostly" enough information to live doctor free.

The fact that we cure what ales we through diet and lifestyle is a method that I think has been proven many times. Davis does do a good job of nailing this home to the reader (if they can see the book through).

The biggest game-changer Davis pushes is the nutrition department! Especially when it comes to "false health claims" on certain food types and groups. It's scary to see what money-driven studies can prove... or disprove.

Regarding his actual prescription for the diet, I think It is good... BUT. It May not be suited for all training individuals in the gym. Obviously, nutrition is dependent on the person's needs. By simply following the principles of his protocol (but maybe not restricting carbs to 15g per meal). I think we can help to educate the average Joe or Jane in the gym! It obviously is pretty close to the "paleo" or zone diets (de-graining the kitchen) that have been encouraged from our L1's and can be added to our tool belts.

I like that Davis includes factors outside of nutrition. Obviously, it's a big needle mover when it comes to health. But not the only one! 
The encouragement to take note of sleep, exercise, vitamin D/fake lights and breath is a great addition to this lifestyle. One that would pique enough interest to delve deeper into these subjects if the reader wished to do so!

The general concept of the book is great! I like the thoughts of only using doctors for extreme cases and illnesses... And that we can undo most of these extreme cases through diet and lifestyle! Generally speaking, I think this is what we're encouraging every day in our CF gyms around the world!  

6:58 

30# dumbbell deadlifts

8:19 @75kg and 20" box pikes

24:57 Rx’d 

17:47 using abmat

4:18 rx’d

7:04 as rx’d- mostly cardio limited but stamina went in the hspu by the end of each round. first 21 deadlifts unbroken, then 8/7, then mostly singles to try and catch my breath. Kipping HSPU broken 8/7/6, 5/4/3, 4/3/2. Was able to do four single strict wall facing HSPU in the warmup, and the final one was unsupported at the bottom 3–5”. 
Weight felt unusually heavy even though I built up to 315 for a single. 

180/41/69”

Did with Lucas sharing the DL's so time is off a little but,
Me: 16:40 using 185# DL's (went carefully due to recent low-back issues) and strict HSPU to abmat on top of 2 metal plates, which felt surprisingly good.
Lucas: 11:30 using 135# DL's and 32.5# dbell push presses (strict press or heavier push press for next time!).

M/34/6'/175#

6:08 RX

6:47

6:55 CrossFit HIM

17:10
Rx except HSPU’s to an-mat on 25 plate - added 10 plate 1/2 way through 15 round
Broke all rounds into 3 sets except 9 round into 2

6.5.20
180# dl, pushups
21-15-9
4:54

5:55

155lb on deadlift
pike push ups of bench

45/M/5'9/210lbs
First ever attempt
RXd 
Strict HSPUs
7:00

6:57
scaled - 185#, pike hspu 

135# DL
Pike pushups, feet on floor, small paralettes

6:35

No bar at home so I used 75# dumbbells for DL. I did 8 HSPU the first round, 4 the second round and 2 the last round. The rest were Pike push-ups. 
10:10

Rxd
18:22

9:51...almost hit a wall on the last set of deadlifts 

RX 15:13 :)))

33 / M / 5'9" / 137lbs

50lb dumbbells deadlifts x21-15-9
Kipping HSPUs x12-9-6

19:59

Should have done HSPUs x9-6-3.  Spent too much time burned out starting in the second round.

6:16 (155 LBS)
Pike push-ups off bench

M/27yo/145lbs

5:00 pike push ups off bench
broke up deadlifts
13-6-2, 8-7, 7-2

M/42/6'3"/215
7:40 scaled HSPUs

Prev:
14:55 all strict… I'll take that today.
12:20 Really disliked HSPUs extra today
10:11(PR) Kipped
10:59 
13.29
12.33
11:50 w/ Scaled HSPUs mixed in.

Unfortunately don’t have Plates at the moment and not strong enough for handstand push-ups, yet!  Did this...

200 m run to start each round (3)
30-20-10 
Box jumps (20 in)
SiUs holding 20 lb DB extended OH
Hand release PUs
  T: 21:14.89
• great arm/shoulder burn, legs felt good

5:42.

DL as Rx’d @ 225#. 
Haven’t done a HSPU in over 3 years, so subbed 50# DBs push press for HSPU.  

Heart rate up to 181 bpm. 108 degrees outside. Garage a bit warmer. 

6:44

9:27 Rx’d 

M/27/191
195# DL
Wall HSPU
14:59

14:49
70# db deadlifts (140# total)
wall HSPU

6/03/20

M/36/165

21-15-9
DL @ 198
HSPU

6:02

11:24

21-15-9 M/144lb/17
Deadlift @225
Handstand push ups with 1 inch mat under hand.
4:27

12:33

21-15-9
65# deadlift 
20# kettlebell shoulder press
5:11

21-15-9 reps in 8:46 of:
Deadlifts, 165#
Pike push-ups

Diane Scaled
21-15-9
Deadlifts 135lbs
Dumbells 35lbs Push Press

6:59

6:55 CrossFit HIM

8:34
205 lb. deadlifts
Modified HSPU with feet on 30” box

HSPUs with ab mat

7:39

225 lb DL
Pike push-ups
5'25"
I should of tried wall-facing HSPUs 

6:58, scaled to hand release pushups,  65# dl (most weight at home)

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

6:46 - Rx (PR from 8:14 compared to about a year ago, Today felt heavy too.)

5:28

1:02 PR! 

Sc strict HSPU to 4" soft mat... eventually get down to flat or deficit but not there yet, 225# dl

8:57

8:38
Deadlifts @ 225lbs
(7,7,7) (5,5,5) (5,4)
Strict HSPU to abmat
(7,7,7) (5,5,3,2) (3,3,1,1,1)
I went in thinking the deadlifts are where I would struggle and debated going in at 205.  In reality it was the strict HSPU that took my lunch money.

F/145/31
3:56 RX

170lbs DLs, wall-facing HSPUs
8:44

9:43 Rx

M/5'11"/175

Definitely not a PB - done maybe 30 HSPUs in the last 9 months since moving to the garage gym. Finally got a good setup - time to practice. 

4:00 Rx
25 second PR
m/52/5'11"/200#

Under 10mins over 5mins Rx 

😞 forgot to start the timer! That’s what I get for rushing.  Now I will have to do it again. My last PR was 7:13 Rx. 

10:05, 205 for DL, 40lb DB press for hspu. Haven’t done this one in a long time. 

10:32 RX 
(Might be my PB! I need to check!)

6:17

185# Deadlifts
Modified HSPU: knees on bench

3:23
2-53lb KB’s
Feet on box HSPU

With 20# weight vest, 7:42.

HSPUs were obviously tougher, but even deads felt harder with the vest.  Deads were 15-6 / 10-5 / 6-3.  Strict HSPUs 7-5-3-3-3 / 6-3-3-3 / 5-2-2.

47m/5'10"/185

#weightvestmonth

I typically use Bryan Rosen's warm-up for the mainsite's WOD. Is anyone aware of any other sources that provide a general and specific warm-up for these workouts?

21-15-9 deadlift 185#
15-12-9 hspu 
5:54

Jackie:
21-15-9 deadlift 95#
20# dB hold 1:30-1:00-:30
6:05

M/39/1m80/111kg
Diane
8'25"

WOD ANALYSIS

Coaching notes
At first glance, this WOD is similar to the Fran and Elizabeth. This exercise is a benchmark for evaluating progress.

Template: This short duration WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet modality that is combined of a moderate weightlifting element with a high skill gymnastic element.

Purpose: The biggest challenge of this program is high heart rate training. This exercise places the most focus on the upper body muscles, though the lower trunk muscles are also involved.

The reason for choosing movements: The pattern of complementary movements (involvement of the lower and upper muscles in an exercise) prepares athletes to perform relatively continuous movements

Time to perform: This WOD takes about ≈ 5-6 min. A relatively fast athlete completes this WOD in 4-5 minutes. 

Scale method: The resistance of the deadlifts should be chosen so that the athlete is able to perform them unbroken.

Running a class: Trainers have a long time (≈ 54 min) to set other parts of class.

Physiology (GPP): Stamina and strength play major role in this exercise. Furthermore, cardiorespiratory, flexibility, balance and coordination are challenged.

Physiology (energy pathway): This exercise focuses most of its energy on the lactic acid pathway. However, if the training lasts longer than standard, the aerobic system will be involved to some extent.

Anatomy:
Deadlift: Trapezius (middle fibers), Latissimus dorsi, Erector spinae, Biceps, Gluteus maximus, Quadriceps, Soleus
Handstand push-ups: Trapezius, anterior & middle & posterior Deltoid, Triceps, Pectoralis major (clavicular head)
_________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for deadlift ≈ 4 min
Specific warm-up for HSPU ≈ 6 min
WOD ≈ 6 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 26 minutes that can be divided in specific warm-up or cool-down

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

Rx’ed 
= 6:52 strict

Scaled/subbed to 195# DL and HSPU w/ feet on a bar at rack height
7:01

191025:  6:22 (185#/35# DB PP) (part of an Open workout)
180316:  7:20 (185/35# DB PP) (part of an Open workout)
151216:  8:45 (185/abmat HSPU)
140302:  185/wall facing HSPU)
130709:  6:33 (185/abmat HSPU)

57/5'8"/160ish

Option 2, knees on 24" box

First 
Back squats:  3 reps at 60-70-80-90-100kg
Bench presses:  3 reps at 50-60-70-80kg
Then,
Strict Diane 9:12
43/1.78m/77kg

Scaled to:
185lb deadlifts
pike push-ups feet on box
6:03

RX:4'25''.
https://youtu.be/GoeGFsr90OA

Option 2   5:08

This is a great classic benchmark workout. Times can be as fast as 2-3 minutes while striving for a variation that allows for completion in under 7-10 minutes can be a great goal for most of us. Here are some scaling and at-home thoughts:

Deadlift: The load is moderate and the volume of this movement is relatively low. I recommend using loads that allow for no more than 1-2 very short breaks on any round. If you cannot achieve the appropriate set-up position, elevate the load to a position where you can establish a sound set-up position or consider performing sumo deadlifts. 

Handstand Push-ups: This will likely be the hard part of the workout for most of us. Consider using a variation that allows for the round of 21 to be completed with no more than 1-2 very short rest breaks. If you are currently unable to perform 10+ handstand push-ups unbroken, I would consider reducing the reps per round. With that being said, with a good strategy that minimizes muscular failure, you can still attempt this workout as prescribed even if you will go longer than the 7-10 minute recommendation. For those that cannot perform handstand push-ups, consider a pike handstand push-up variation on the box and position your body to increase or decrease the difficulty. If needed, you can further modify to a pike push-up with feet on the floor. If you cannot get inverted a strict dumbbell shoulder press can be performed.

Minimal Equipment Options
The handstand push-up, as well as the scaling recommendations, can easily be performed at home. Attempt to modify the deadlift by picking up any load from the ground whether that be dumbbells, a backpack, a jug, etc. If only light loads are available, increase the reps as needed. For example, if all you have available is a 50lb bag you can perform a bag deadlift and increase the reps to 50-35-20. You can also use the light load for single leg deadlifts and perform 21-15-9 reps per leg. 

twelve minutes and ten seconds

8:00 - 185lbs

Compare: 191026 - 5:26 - 155lbs trapbar

Scaled to
21-15-9
DL @ 185
12-9-6
Strict hspu
11:53
m/50/175
goal was just under 10 min, but the hspu in second 1/2 of rnd 9 and 6 had a different idea:)

@ Chris M.
Good luck with the June wods and weight vest! Keep us updated.

31\m\205
Rx at 13:20
First time doing this one.
2nd day of hand stand presses ever. 

Alguien me puede decir donde puedo ver el calentamiento?

Can someone tell me where I can see the warming up?

M 45/73kg/
RX 5,17

Scaled
Deadlift @ 70kg
DB shoulder press @ 15kg 
4.51 min 😅👍

Globo/Home scale:  If you have a barbell with enough weight do the deadlifts as Rxed.  If using 35/50lb dumbbells, double the reps on the deadlifts (42-30-18).   Other ideas for deadlifts include odd object lifts and heavy tire flips.  For HSPU, if you don't have a wall sub heavy dumbbell strict press.  If using 35/50lb dumbbells do 27-21-15 strict presses.  

Diane: classic vertical pull coupled with a vertical push. Get it!

▶ INTENDED STIMULUS
.
Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.
Now let's analyze this fantastic piece. Diane, like Elizabeth and Fran, are designed to exploit any imbalance in your fitness. Do you suffer at one end? Do you suffer at both ends? Can you handle the skill and the weight but not the intensity? That's what we will find out today, and that's why our scaling is designed to keep the relationship between load and skill. Diane is meant to be a short effort (<6 minutes). Choose a weight for the dead lifts for which you could do 21 reps unbroken when fresh if you were to go for it. For the handstand push-ups modify the skill or the number of repetitions so that you can complete each set (21, 15 and 9) with at most two breaks. Today is an excellent for pike push-ups on the ground, if you want more difficulty just walk the hands closer to your feet. Diane is all about being smart with your breaks and staying with the thing. Just keep trucking!
And always remember, when performing these Benchmark Girls, dedicate your training to all the CrossFit women athletes that defy preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future.


▶ OPTION 1
21 Deadlifts
15 Handstand push-ups
15 Deadlifts
12 Handstand push-ups
9 Deadlifst
9 Handstand push-ups

♀ 125 lb. ♂ 185 lb.

▶ OPTION 2
21-15-9 reps for time of:
Deadlifts
Pike push-ups feet on floor

♀ 115 lb. ♂ 165 lb.

▶ OPTION 3
21-15-9 reps for time of:
Deadlifts
Banded Pike push-ups feet on floor

♀ 95 lb. ♂ 135 lb.

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Champions Club Scaling Notes

RANT
Specifically Diane and Fran are the two workouts I've probably messed up with the group more than anything else. I get so caught up in trying to stick to the prescription - especially the reps - that it leaves a lot of people not getting what they could out of the workout. This is a workout that I think most people would benefit from doing more reps - deadlifts meaning actual lifts up and down and hspu would be just spending time on your hands upside down.

MAIN DECISION
Game day or practice day?

NEW TO CROSSFIT SCALE
Deadlifts stay 21-15-9 reps
Handstand hold subs go 1:30, 1:00, :30

WHAT ABOUT THE MOVEMENTS
Deadlift - squatting, rigid midline, hands in a goofy position, external load
Handstand push-up - pushing, overhead, bodyweight, 

WHAT ABOUT THE REPS
Descending rep scheme means just enough stamina to make us want to stop, but not enough to actually stop. The low number of reps means we need to be at a weight heavy enough for that stamina feeling to kick in.

LEARN TO COOK
If I want to test and am capable then I can. If I need to refine the technique then try 3 rounds of 21 deadlifts and 1:30 handstand hold, or increase deadlift numbers to 35 or so if using something really light. If I want to work on stamina more then I could try 45 deadlifts and 45 hspu for time.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit scale

GENERAL FEAR LEVEL: 7