Congrats to L1 Seminar attendees: KarenC, and our Sports Docs Dr. Tim and Dr. Paul!!!
“Diane”
21-15-9 of:
Deadlift (225/155)
Handstand Push Ups
Compare to 21Sept11.
This time last year… we had heats for 11.1. Funny that we had 13 people and two weren’t even from our gym.
2013 Open Prep
-Bryce Wood
I know, it’s finally over, but I can’t help but look at what has happened over the last two years of the open. I think about this because nothing makes me happier as a coach to have our athletes fully prepared and ready to tackle anything. The question now is how to we better prepare ourselves for success in the 2013 CrossFit Open.
This is my list of trends of how to improve your score in the CrossFit Games Open:
1. Conditioning and AMRAP’s – Personally, I am not a fan of time priority workouts, because I am not the best at pacing workouts, but my conditioning this year is far from where it needed to be. Conditioning is still king for for the open because few of the workouts have shown to be obnoxiously heavy. If AMRAP’s are not your thing, start thinking about good scores for workouts, and find your way to pace yourself to maintain enough energy to be able to finish your workout strong and not putter out at the end.
Side note – BE LEAN! If you look at the top CrossFitter’s out there, they all have low bodyfat. When it comes to anything involving your body weight, the less fat you have on your body the less work you have to do!
2. Stonger Squat – I just say you need to get your squat stronger, because to be honest with you, having a lot of skill in wall balls and thrusters isn’t going to be advantageous as just being able to squat heavier weight. Wall balls are just going to suck if you’re 5’7″ or under for a guy or 5’3″ or under for a girl. So, the best way to get better is just to improve your squat.
3. Stronger Pulls – Muscle-up technique is important, but even more important is to just be able to be able to do heavier weighted pull-ups. When your weighted pull-up is higher chest-to-bar pull-ups and muscle-ups become a lot easier. I like watching people get their first muscle-up, but when you look at the majority of our athletes who are good at muscle-ups and chest-to-bar pull-ups, they have monster weighted pull-up numbers.
4. Olympic Lifting – Being skilled in the Olympic lifts is always going to be beneficial for getting you a few more reps in the volume Olympic lifts. The more you’ve practiced and perfected pulling under the bar well, the less work you’ll have to do in these workouts. Being stronger absolutely is beneficial, but If you don’t practice pulling under the bar in workouts consistently it won’t become habit. Watch anyone who was successful on 12.2, and they were strong, but also had stronger technique.
5. Double-Unders – It may seem like a stupid skill to those of you who don’t like doing them, but they’ve been there the last two years. Learn how to be better at single-unders first, and double-unders will become easier. Jumping rope in itself is a good skill to have, don’t limit your jump rope practice to only doing double-unders. The more you fine tune your technique the easier they become, and the less work you’ll have to do every time you see double-unders in your workouts.
If being successful in the Open or in CrossFit in general is important to you, increase your capacity in this list, and I can guarantee you’ll be more successful in 2013. Your training starts today.
A real quick note:
THESE BENCHMARK (ie Named workout) DAYS ARE VERY IMPORTANT TO POST YOUR TIMES ON. If you rarely post… these are the days to do it. That way you can refer to your improvement. So every detail is important (ie time, load scaling, how you felt…)
Also, For all of you that did the 2012 Open wods try to make sure they correspond to the Saturday that the specific workout was posted as we will only refer back to those days if we decide to re-do any of those specific workouts.
Guess who’s coaching the 9am tomorrow!?!?!??!
Looking forward to seeing all your smiling faces! I have a feeling we’ll be doing burpees…but we’ll see how good the class is.
Mondvol paleo meals are for sale in both CFC refrigerators (small stainless fridge in main wod room & full-size black fridge in the upstairs loft area). Each fridge has a payment envelope taped to the front so please be sure to place your cash in the corresponding envelope if you make a purchase. Note: Mondvol purchases CAN’T be charged to your CFC account so please don’t log your purchase on the CFC beverage sheet. Thanks!
Flank Steak with Chimichurri ($12) – Flank steak sauteed, sliced and topped with homemade chimichurri sauce. Served over a sauté of rapini, red bell peppers and onions
Pork Tenderloin with Coconut-Creamed Greens ($10) – Pork tenderloin rubbed with a special spice blend and baked. Served over coconut-creamed greens with onions and mushrooms.
Congrats on the Open, everyone! I know that, for me, I didn’t think that I thought I couldn’t do–like chest-to-bars and toes-to-bars. This was an amazing experience, and I’m so happy to have done it.
Over the next few weeks, you’ll see me working on two SMARTE goals. The first one is to do a sub-17 Nancy. Many of you who have seen me run know that I simply suck at it. I refuse to accept this lot. I really need to lean up (I’ve been oscillating with weight even when being strict Paleo, or even 85%+ Paleo), and running is going to be an integral part of this.
So, here’s the goal: sub-17 Nancy by June 7th. You’ll watch me practice my sprints, too, in the warm-ups and working on technique. I will be doing bi-monthly Nancys, too, as a separate WOD. I may also work to keep pace with some of you in warmups or WODs. I also will accept helpful feedback, too, on how to improve.
So, what if I fail? I will do my WODs shirtless for the week. “Duh!” you say? “You already workout shirtless!” True. But this time, fellow CrossFitters will adorn me with removable body graffiti and embarrass me.
There will be a part 2 SMARTE goal on weight soon because I’m really wanting to nip this Janet Jackson-style weight swing in the bud. More to come…
Danny
“Diane”
(DL @ 135#–up from 95# in Sept)
(HSPU w/25# plate + 1 abmat–same as Sept)
11:41
DL felt solid–broken up into 7-7-7 for R1, 8-7 for R2, and unbroken for R3.
HSPU were all over the place. Used the same level of assistance as Sept but tried to retroactively correct for months of sh*tty form. Last 2 reps took me almost 2 minutes–thanks to the 6am’ers for cheering me through it.
Post
Mobility & 3 x 7 ring rows
Hello Diane!!
“Diane”: 6:44
DL @ 105#
HSPU w/ 45 plate + one abmat
YES Deadlifts! I missed them. DL felt really good, maaaybe could’ve gone a little heavier but started to lose form and arch my back with 125#. First set 11-10, second 8-6-1(like really? one!?), last set unbroken.
HSPU felt pretty good too, last set was difficult to get through had to do singles at the end.
Nice work today Fish, your persistency is something to be admired! Now go run a marathon!
Ha! Thanks Ke$ha. Your sound effects got me through it ;)
Diane
DL @ 135#
HSPU Rx
13:37 Finish
Last time I did this was 4/20/12 @95# and HSPU were new to me and I remember not getting my head to touch the ground. So I’ll consider this an improvement!
Thanks 6 am crew for cheering while I finished dead last. :)
Bryce, thanks for pointing out the back squat. Makes senses now why it took me 4+ days to recover from 134 (?) wb during 12.4. At the time, I just thought to myself, well at least you challenged your body with the 14#, Shorty, but also wondered how other short folks managed it a bit better.
Big congrats to KarenC, Dr. Tim & Dr. Paul!
Diane, Rx’d
Time: 3:13 (~3:30 PR from 6:43 last September)
Going into this I thought my time from Sept. was around 8-9 minutes, but MattJ kindly reminded me of my actual time and my blog post about trying to get sub-5. DLs went 21 – 8/7 – 9, HSPU went 21 – 8/7 – 6/3. Biggest difference was hitting this as hard as possible versus going steadier in September. Never felt any cardio burn just muscle fatigue so need to build up a little more strength to get this all unbroken on the HSPU.
So, yeah, the hip flexor issue I’ve been dealing with since the 12.2 snatches is now worse thanks to 12.5. No surprise there. I’m glad I was able to give it somewhat of a good attempt, but I’m excited now to actually get this thing back to normal. With that said, I’m going to actually go see the Sports Docs asap. Until I get it worked out, I think I’m going to basically go upper body only. So today’s modified workout was:
21-15-9
Cannonball pullups
HSPU
8:48
Pullups were pretty slow. Once you get tired on the cannonballs it’s tough to actually string together more than a couple. Largest set was 10.
Shoulders weren’t feeling it today for the HSPU. All kipping, but was getting a weird clicking on every rep. After the set of 21 Zack corrected my form and had me in more of a tripod setup with my head/hand placement instead of a straight line. While this ended up being a bit harder, I’m glad he corrected it.
Good to be back in the 6am.
Oh, I also wanted to say that watching Anthony finish Diane in 3:13 was pretty awesome. Congrats on the huge PR.
@ All Fricking Day – 3:13, are you kidding me!!!!!????
That is such a seriously sick ass time!!!!!!!!!
I am in awe! Every time you hit a WOD you keep going harder and keep getting better!
Totally amazing!
Old crusty man looking to get skinnier this week again, FOOD IS THE DEVIL!
Looking for a sub 8 Diane today and should be really light for those HSPU by this afternoon!
Nice work AllDay!
Reebok CrossFit One (Sheraton Phoenix Satellite)
@ the Reebok global conference and they put a red Reebok box on top of the 4th floor Valley Overlook at the hotel. I felt like I was doing the empire state WOD without the coffee. And yes, I took the elevator up to the 4th floor. We even had the head of the Fitness and Training there ala empire state.
5 rounds
50′ overhead lunges (45#/25#)
21 burpees
13:49
Diane: 7:03
21-15-9
DL – 125#
HSPU – 45, metal 10, abmat
Wished I could have gone RX’d on the DL weight but had to scale it down to accommodate for some ROM issues. The belly is definitely starting to get in the way.
HSPUs felt okay–had to add the 10# plate to my usual stack, but just glad I can still do hand-stands. We’ll see how long that lasts…
Swim work this am. Worked for about 15 mins then called it quits. I don’t hate swimming, it’s a beautiful sport and activity, it really is, I just hate how shockingly bad I am at it. The level of suckitude I continue to squalor in is so elite but it’s at the point where I can’t keep going thru the motions and swimming 25m intervals so we’re going to get better at this so the 80 year old senior citizens can stop lapping me in the pool everytime I go. Not that you can’t be fit at 80 by any means I just mean I need to be better than I am and today marks the end of mediocrity
Diane: 7:06
DL @ 195#
HSPU w/ 1 abmat
Attempted a few warm up reps at the full 225# and had the immediate feeling that my back wouldn’t make it through. After finishing though I am regretting not giving it a go at RX.
What ran through my head when I heard “TIME!” at 3:13: “you’ve got to be f’ing kidding me….” Way to kill it Anthony!
DL 125#
HSPU 1abmat
21: DL-11-7-3, HSPU- kipped last few
15: DL- 8-7, HSPU- kipped most, failed some
9: DL-5-4, HSPU- kipped all, failed one
8:41
@Anthony: Way to kill it today!
Diane Rx’d: 10:20.
Got 10:54 when I did this in September, but used a 10# plate and an abmat for the HSPUs then, so this was better. Failed a HSPU at ~9:55, so missed my goal of sub-10. Have to work on more efficient kipping for HSPUs (or getting stronger shoulders). All deadlifts were unbroken.
Post: Worked up to 6×1 @ 315# on sumo deadlifts. Many thanks to Erin and Zack for the helpful cues.
Mod-’Diane’
Subbed DL’s for TTB until back fully recovers, HSPU rx. 9:04. The first set of HSPU’s weren’t too bad, but had to break these up a lot afterwards.
DL 135#
21 unbroken
15. 10 then 5.
9 unbroken
HSPU. 1abmat and 10# metal weight
21. 15-6
15. 10-5
9. 5-4
5:55 time. Right wrist hurt on HSPU
Diane: Rx’d
11:09
DLs were unbroken. HSPU were sets of 6-2, with lots of time looking at the wall.
This is 6 minutes slower than last time, but last time I used 2 ten pound plates and an ab mat for HSPU. This is representative of my current curse at CrossFit. I have gotten to a place where I can do almost every movement Rx’d. When I started, I was finishing WODs at the front or middle of the class, but using bands on pullups, subing single unders for DUs, etc. Now I go Rx’d, but am always one of the last people to finish. I know intellectually that I am improving, but it is hard to keep that in mind while watching Matt J and Allday lap me on workouts. If I had feelings like Brett L, this would make me feel disheartened.
Also, nice job Allday. I couldn’t believe how fast you did the first 21 deadlifts.
Diane: 8:30
DL @ #115 and subbed handstand walkups for handstand pushups (9-6-3).
Will get there with the handstand pushups. . .handstand kickups have been going really well.
Diane: 6:48
DL #130, HSPU with 1 ab mat & 5 # plate
-The deadlifts were more difficult than the HSPU for me.
-Here’s how it was broken down:
21: 11 & 10 for both
15: 5,5,5 for DL, 5,5,3,2 for HSPU
9: 5,4 for DL, 4, 3, 2 for HSPU
Thought I had done this one before, but can’t find my comparison..
Diane
5:55
DL #105
HSPU 1 ab mat + 25# plate
Deadlifts are always a tricky one for me…kept making sure I was in a good position since I tend to lift with my back.
Unbroken on HSPU (1st time not using 2 mats!)
Nice work to the ladies in the 7am class. Jenelle I definitely think you could actually lose the the last ab mat too! You’re there.
Megan, you did awesome on those wall walks. Those are not easy for a lot of people and you did a great job working through them!
DL Rx
HSPU #25 black +#25 green +mat
10:50
handstand pushups got me again. The set of 9 felt like it was never going to end.
Brought my sister in to the 9am for her first actual CF class (she’s tried it before just with me a few times)- she had a great time and everyone was so nice to her; thanks guys. Fun having Rudy as a coach again as well!
Diane- rx’d: 5:39
DL’s all unbroken and HSPU’s were 17/4, 7/6/2, 4/3/2
Using non-games standard (only a black mat) really threw me off and was a good challenge. I’ve never tried that before today and will definitely need to be rotating that into practice. With games standard I could have easily gone unbroken on all the HSPU’s so I’d like to improve with using the mat for the future.
Diane Rx’ed: 5:06
First time doing the “Diane” WOD and it was harder than I thought it was going to be. Thought my left shoulder was going to be an issue today with the HSPUs today, but it was not a limiting factor. HSPUs from the black mat are just plain hard. Dead lifts were fairly quick and tried not using my kip for handstand pushups until I really needed it.
Excellent noon class! Thank you Kelly for letting me bring my two studly firemen buddies with me! I am pretty sure they are going to join our wonderful CFC community.
Diane
21-15-9
225# DL (Rx)
HSPU (25# weight and abmat)
4:23
I went unbroken for most of the workout until the last set. broke DLs and HSPU into 6/3 w/ kip
I think the next time I run through this I’ll go down to 10# weight and abmat because I think the 25#er may have been too easy.
Happy with the DLs though. I’m definitely more confident in this then when I showed up at CFCs door 6 months ago.
Diane
21 (first 10 @ 135, scaled to 125)
21 HSPU (first 17 w/ 25# plate, ab mat, kipping.. then added a 2nd. ab mat; I fatigued my arms waaay to fast!)
9:17
Diane
225lb DL
45lb plate HSPU
The DL felt great did first set unbroken. It felt good to do these again, haven’t done them in awhile. The HSPU were the hardest part in the workout. I started having to break them up in the 15 rep round and the last set was almost all singles.
8:37 time
Diane – RX
4:59
First time meeting Diane and I do not like her! I HATE HSPUs so I was actually glad to see them since I won’t work them on my own, top on my suck list and I avoid them like the plague.
225DLs, green 25#plate and a abmat.
11:08 and I swear 11 of those minutes where doing HSPUs, I would have rather done another 21-15-9 of DLs.
Woodyette did 6:34
Scaled to 60lbs and 45#, 10# and abmat
Too light on the DLs because it was unbroken for the entire WOD but she is still a little puppy shy of lower back movements after her surgery. She wanted to work form and it was spot on so it is time to creep the load up.
Reason of the day that I CF at CFC: Becasue I get to work out next to fricken studs, like Brett R, who finish this stupid WOD sub 4, clean up their weights and HSPU station and then come over and cheer me on for my last 5 minutes of work.
Thought it would be fitting with the article today-
To prep for the 13 Open I have a short list of movements I need to work on:
1) HSPUs
2) ALL of the others
I was 11630 out of 22427 men who recorded all 5 scores worldwide and 940 out of 1662 for the Region. My goal was 50% so I missed it. I was close to catching Alex but couldn’t make up the 930 places on 12.5, maybe next year.
Congrats to Alex and CFC Black! We’ll be rooting you on all the way to the Home Depot Center!
@Woody–I read through everyone’s posts early this morning from the last time we did this–check back, looks like you improved from September. Nice work!
One of my CF friends from Arkansas sent me this link:
http://scores.loadtimerounds.com/static/2012-place-compare.html
Recomputes your open score taking out DNFs and equalizing ties. If you are like me and love data, this is another place to distract yourself….
Bench: 45-135-225-275-315-335(F, just barely)
Barbell Curl: 5×10@65
Diane: 7:45
Dips: 3xAMRAP: 6-5-8
7:11
85# DL
25# plate + ab mat for HSPU
Diane:
21-15-9
105# DL
HSPU 1 ab mat
5:17
21- DL’s were broken up 11 and 10. HSPU unbroken
15- DL’s 10 and 5. HSPU 10 and 5
9- DL’s 5 and 4. HSPU unbroken
I think it’s time to try game standard HSPU. They felt great DL’s felt heavy.
Was great to have Rudy coaching the 9am. Just like the good ole days :)
Diane rx’d with black mat–3:58.
Deadlifts unbroken. HSPU 21, 10-5, 5-2-2. Last set of 9 slower than I would like. I can make up time there. Happy that I experienced no back pain at all on the deadlifts and really felt like I was using all hammies and glutes which is progress for me.
2×50 orange band back extensions
20 min planks
10 min Airdyne at 85%–199 calories
@Allday – Good looking out. After I saw the picture of Bryce doing his 250ish burpees for locking you 6AMers out for 20 minutes and reading my post I remember that day…I guess I was repressing the memory. Thanks.
Correction, I imporved by almost 1 minute and switched froma 45# plate to a 25# plate. At this rate I will be completeing this WOD as fast as Allday without scaling the HSPUs in early 2017
@Elizabeth P – Cool link, thanks!
Diane: 155 lb, 2 ab mats
6:40
Felt ok on the HSPUs, rd 1 unbroken, Rd 2 9 + 6, Rd 3 5+3+1.
DLs: Rd 1 11+10, Rd 2 5/5/5, Rd 3 5+4
Could have possibly added another 10#, but form was starting to feel subject in rd 3.
@Elizabeth P, thanks for the link. Would be cool if it also filtered by time doing Crossfit (not a required question for athletes), height, age, etc. I would love to see these stats for each of the WODs.
Diane – 11:59
Deadlifts @ #225 – I knew this would be a challenging weight for me but I wanted to push myself to rx. First set went 10,6,3,2, second set 4, 4, 3, 2, 2, third set I think was 3, 2, 2, 1, 1 with questionable form.
HSPU – I think the first set was 11, 5, 3, 2 and I added an abmat towards the end of the set because I was starting to come down hard on my head. Second set was 4, 4, 4, 3 with one fail in somewhere in the set and third set was 4, 1, fail, 3, fail, 1. Thanks Randy for stopping me from adding another abmat after my first fail in the last set and pushing me to finish sub 12:00.
4pm class today with Coach Randy.
We WELCOMED a few 6am’ers into our class today.
Metcon: Diane 21/15/9 @ 10:00
DL@ 205lbs and HSPU with the black mat only. I think RX was attainable but my form(rounding) was my limiting factor on reps for the DL’s past the 1/2 way point. Broke my HSPU and DL’s with reps of 5 at a time. I did this way back on 1/28/2011, at 135lbs, and one ab-mat. Silly me!
Dianne
7:14 @185# DL and 1 mat HSPU.
Fun crew at the 9am–missed Jen Kole ;)
Looking to ramp up now that summer is coming.
Did an enormous pre-wod at 4pm
250m row
4 rounds of
15 reps of 45# DB bench press
3 seated rope pulls
10 6# wb sit ups
10 rounds of
20# power Wall Balls
110# sled push
235# sled push
Rested 15 minutes and jumped in for the 5pm class
warmup was a b$tch!!!
Diane Rx – 5:25
DL – 21; 10-5; 6-3
HSPU – 13-8; 10-5; 7-2
I was really sweating and really warmed up so the HSPU’s felt really good so I just kept banging them out.
My hamstrings are on fire!
For those that hate hspu because of the kicking up part, interchange your hspu practice with HEADstands on the wall. Same logic as the doubleunders suggestions Bryce provided in his article today.
Rx’d 6:25
Shitty shitty shitty DL form….HSPU on the mat felt pretty good
Deadlift 135#
HSPU 2 15# plates + abmat
13:30
damn hspu need work….
Diane rx’d – 10.05.
Last time I did this was Jan ’11 with 155 and pike pushups off a box. So, I improved.
Molik, thanks for being so kind to us 6am’ers. You’re more than welcome to join us any time.
@ Sommer – let’s not fight in mixed company ever again. Nice job going 1/2 rx’d.
@ TimS – yes, I have feelings. And they are hurt now.
I’d hate to meet the girl this workout was named after
“Diane”
9:21
DL @ 225 lbs
HSPU with 25lb bumper and abmat
DL was 7-7-7 then 5-5-3-2 then 5-4
HSPU were rough. I guess I figured out how to kip these the hard way.
Thanks Randy for challenging me to go RX on the dead lifts
Diane- #205, HSPU to the floor (hands and head on black matt), 10:00
This is up 4 minutes from September (6:00 then), but at that time I did #155 and bolstered the crap out of the HSPU. Glad to lose all my bolstering and increase my weight. Must remind self to stop wussing out on weights etc… I probably could have gone Rx but my DL form would have suffered.
Coach of coaches Rudy was watching me & I asked him about my DL form after we were done. He told me I wasn’t quite turtling my back, but the form was mediocre. I was beaming from ear to ear getting such a huge compliment from him! I felt like I just got my first ‘A’ in school.
Diane: 7:19 Rx
Pretty disappointed since my traps and shoulders were so fried from a double 12.5 this weekend that I was unable to go unbroken on the HSPU even with my super froggy kip.
Then I checked my log book and found my Diane from last year, 8:11 @ 155 and 2 abmats. LOL! So yeah I’ll take it, but want to try and go at this 100% sometime too.
Diane 9:44
DL@ 105#
HSPU with 25# + 1 abmat
This was my first time with DL and I think I went a little light. I had more left in me when it was over.
@Sommer – I never got that email you sent. Could you try again erikabergstrom@gmail.com
Diane: 6:33
DL- 115#
HSPU- 1 ab mat
DL breakdown: 11/10, 8/7, 9
HSPU: all over the place, onsies on the last round
Diane
21 15 9-
195# DL
abmat + 10# bumper
8:16
About the same time as September, but added 30# to my DL.
Last 9 unbroken on the DLs also.
Now for some FOOD!
Diane: 8:38
DL – 135
HSPUs – 1 ab mat + 10# metal plate.
(Back in Sept: 5:35 @ 105#/1abmat, 10# bumper,10#plate)
21 DL’s unbroken, 7-8, 9 unbroken. DL’s are not my favorite. I suck at keeping my hammies activated, so I’ll be getting back to hammy time this week.
HSPUs started out okay, then somewhere towards the middle of the 21 set had to start kipping. Pretty much kipped the rest. Failed a handful, but going in I didn’t want to make it easy. I wanted to finish somewhere between 8-10 minutes, so I’m happy with my time.
Post: 5×5 ring rows – need to get stronger on pull ups and chest to bar.
My feelings echo Woody’s on this workout.
DL: 225
HSPU:
Round of 21
10 @ 1 15lb+abmat
11 @ 15lb+10lb rubber +abmat
Round of 15
8 @ 15lb +10lb rubber + abmat
7 @ 15lb +10lb rubber + 5lb + abmat
Round of 9
9 @ 15lb +10lb rubber + 10lb metal + abmat
There… absolutely terrible.
Time: 14:34 of which I probably spent 1:15 doing deadlifts and the rest were spent doing the awful HSPU. I need to get stronger and drop some of these lb’s.
Diane – Rx’d
5:30
DL’s all unbroken
Hspu – 21, 6….., 2…..
In retrospect i shouldn’t have done the 21 set unbroken as i was cashed out when i came back to the wall for the 15 set and was relegated to singles after one large chunk. pretty sure this is a pr for me as i used to routinely put up Diane times in the 8-10 min timeframe back in the day. those of you who really struggled with this one let me be an example of showing you that you can improve on this one. Hspu have never been a strength of mine but they are miles better than they used to be
A. Squat Clean 1rm for the day – 262#, 272# (fx2)
B. Front Squat using weight from part A, 1 x 5 sets, 2 min rest – 262#
C. Unbroken for time:
5-4-3-2-1
Overhead squat – 185#
Muscle Ups
TIME – 2:55
Fun one and about what i thought it would be time wise
DL @ 155 – RX weight! Woo hoo – did this only because of the confidence of the open. So glad I got talked into it!
HSPU – 1 ab mat – didn’t know this would cost me an Rx workout….next time I lose the ab mat!
10:59 – thanks randy for the help, cheering and the push to get in under 11!
Half star for me today – next time, you’re mine Diane!
b/c Randy said so-
Diane:
DL at 125 lbs
HSPU w/ 1 ab mat
10:03
never done this one before, so this will be my baseline
thanks Randy!
Diane: 14:07
DL: 225#
HSPU: 25#+1abmat
DL were ugly, felt like I was squatting the weight up, need to do a better job of staying on my heels.
First time doing Diane. 11:42
DL at Rx. Thanks Val for calling me out on my rounded back towards the end. It was getting heavy heavy heavy! but I was conscious to keep good form after you pointed that out.
HSPU-25# plate and an ab mat. This was the real killer of the workout for me. Got some accessory work to do.
Great 8pm class! Great energy, great coaching and great stretching!
Diane – 7:43 RX
DL’s – 21-8-7–9
Felt these in the lower back more than I would have liked. I didn’t have too much rounding, but I just don’t think my glutes and hams are strong enough to handle the weight so my lower back compensates for the weakness. Definitely going to be adding some glute/ham accessory work post wod.
Hspu: 10-6-5, 5-5-3-2, 5-4
All kipping. Would have like to be sub 6, but just not there yet. Last time I did this was before I learned kipping hspu, and it took me 18 minutes, so I guess this is a pr.
Post: 4 sets 15 unbroken toes to bar. Rest between sets.
Big thanks to Val for staying late and giving me a ton of glute/ham accessory work ideas!
Diane 14:09
Dl’s @ Rx weight (155#), HSPU’s: 1 Abmat
DL’s: 10/6/5, 5/5/5, 9
HSPU’s: I knew they would be slow but I wanted to drop the 10# plate that I always use when I see a high rep HSPU workout (aka my “crutch”). My plan worked… about halfway through the round of 15, I discovered my triceps. This was a game-changer. Suddenly I was stringing three together, where at the start of my round of 15′s I was doing singles. A huge step forward in making my HSPU’s more efficient.
Thanks Val for the pointer about rotating my elbows in on the way up.
Not a 100% yet, still have sinus and chest congestion.
I think this was my first Diane, went pretty good.
RX @ 3:29 – DLs only broke up the 9, 5-4. HSPUs were all unbroken.
Diane: DL@135#, HSPUs 1abmat
Time: 7:14
Probably could have gone up in weight, but wanted to concentrate on form since my deadlifts are weak.
Great 8pm class, fun crowd. Thanks Gina and Val for pushing us.
Diane
DL (103#)
HSPU (scaled using a box)
8:20
Dead lifts felt good. Strung them together pretty well. Have a long way to go on the HSPUs.
Diane
DL at 135
HSPU with 1 ab mat and 1 10# plate
9:55
DL: 11/10, 6/5/4, 4/3/2
HSPU: 7/7/7, 5/5/5, 3/3/3
Took a bunch of my own reps away.
I am scared to drop on my head! Gotta learn this skill!
Diane 14:38
Deads 155# (21, 9-3-3, 6-3)
HSPUs 1 abmat for 1 round then 15# plate for the rest (various sets between 1 and 4 throughout)
Horrible. HSPUs are not my favorite at all. And then I was overextended on them, which caused problems on the DLs. Will definitely need to work on them…thanks, Rudy, for the advice.
WOC @ 5pm – diane!
DL @ 130#
HSPU mod with a 15# plate
11:15
DL- 11/6/3/3, 9/3/3, 4/4/1
I don’t remember reps for HSPUs but they felt weird and towards the end I had a real hard time not floating off the wall. Staying extra for accessory work is starting to show. Thanks for all the points on muscle ups, rudy, gina and carrie!!
next week, I will bring more angry music, less sludge!
9:50 @ 185
Should have stuck with the rule of 3rd’s for the HSPU’s. Quickly did 11/10 on the first set, and the last 5 reps of the 9 set took twice as long.
Feel like I’ll be willing to go 225 the next time Diane comes back.
Diane 10:30
DL @ 110#
21: 12/9
15: 8/7
9: 6/3
HSPU 1 abmat
21: 11/3′s/2′s
15: 6 followed by a long hot mess of 2′s,1′s and failed attempts
9: 4 then singles
Diane – 11:38
DL #155 – Did them unbroken except round two, broke into 10 and 5.
HSPU’s – first 11 were rx’d then had to go to 1 abmat. Definately the limiting factor here. Need to learn how to kip and not do all of them strict.
Post: Ring dips with black band and various muscle-up games as Rudy put it working on transition.
Goal: Muscle up by 06/01
DL- 120
HSPU to 10 # plate, should have gone RXd on these but was worried about shoulder injury-
DL didnt feel to bad although my form was CRAP! apparently I compensated for weak legs!!!
6:17
9:30
DL: Rx’d
HSPU: ….45# + 15# + (10# halfway thru) ….oh + an abmat
I think I should work on HSPU’s
Diane:
21-15-9
115# DL
HSPU 2 ab mats
8:13
21- DL’s were broken up 11 and 10. HSPU 7,5,5,2,2
15- DL’s 10 and 5. HSPU 5, 5, 2, 3
9- DL’s 5 and 4. HSPU 3,3,3
Deadlifts where good
HSPU- started to arch my back once I got to the second round… My form was completely lost, I should have put a plate under my 2 ab mats.-I need to work on this.
Thanks Val, Kurt, Randy & Bryce for your coaching yesterday… And coaching I needed for my first Diane.
14:58
DL @ 95#
HSPU 25# plate and an ab mat.
Went too light on the DLs and too ambitious on the HSPUs. failed a lot of reps. Stuck with it though and didn’t add a mat.
Yesterday’s “Diane”
21-15-9
DL @ Rx (225)
HSPU 15# plate and ab mat
6:29
Glad I went with Rx at deadlifts. Did sets mostly broken in thirds, except for last set was something like 4-3-2. Need to still get the feel for keeping my shoulders over/behind the bar and pulling “back”. Thanks to the coaches for continuously trying to fix me as I plowed through.
Kind of wished I hadn’t added the 15# plate for HSPU’s, definitely will just do an ab mat next time if not full Rx. Did 15-6, 8-7, 5-4 pretty quickly.
Diane Rx’d:
8:45
I got this done at work. While I can not drop the bar at work (conference rooms below our floor) its no excuse for the poor performance on my end.
This is the 1st time ive met this lady. Now I know why I avoid her. I have a shi**y deadlift. While HSPU is a movement Im strong at … its not so strong when your core is shot from doing deadlifts! Something to build off of. Until next time.
5:50 handstand pushups were way harder than they are at 163lbs. Definitely felt hands slipping a bit but only excuse is that im heavy. Sitting steady at 177 and gaining!!!! Looking at a moderately lean 185 by the end of the summer.
Diane
Rx’d
13:48
This was tough, the deadlifts I could have tried to chain more together. The real time killer was the Handstand pushups though. Usually I could get 5 fast but then it would be a real struggle.
Diane: 11:45
135# DL
1 ab mat +1#10 plate (the added a metal plate)
HSPU were a total disaster today, probably the worst they’ve been in over a year. I still can’t string kipping HSPU and wasted alot of time failing attempts. I think all put one were strict. DL were fine, probably should have gone 155#.
Takeaway: Need to practice stringing kipping HSPU POST wod.
DNF!
Got through 21 DL unbroken at 120# and about 19 hspu with 1 abmat and 1 15# plate and felt something bad in my right mid back. Finished the hspu, tried to do a couple DLs and called it quits. I was so exited to do this wod, too! Was using a heavier weight and lower hspu than last time. Was trying kipping hspu for the first time in a wod when I got the horrible pain. Felt ok after resting a few minutes, but tightening up now. I’m hoping it’ll be better after a rest day.
Thurs 8pm WOC
“Diane”
21-15-9 of:
Deadlift (115#)
Handstand Push Ups (10, 15, 45 plates + 1 abmat)
time = 12:55
DL: 21=13/5/3; 15=10/5; 9= 9
HSPU however I could get them done. Lots of singles in round of 9. Definitely a struggle to get through those.
Possibly could’ve gone a bit heavier on the DL.
Looking forward to improving on this in the future.
Thursday 6PM class
“Diane”
21-15-9 of:
Deadlift (225/155)
Handstand Push Ups
Rx’d 5:56
Thursday 8pm WOC
“Diane”
21-15-9
Deadlift (115#)
Handstand Push Ups (45# plate and 1 abmat)
Time: 13:05
DL: 21 broken into 15/6 the rest were unbroken
HSPU: first time in a workout, a total struggle. I can’t get the kipping part yet, for 21 rnd 10/6/5 for the rest of the workout a lot of singles and the last round I had to add a second abmat.
Diane
21/15/9
DL (105#)
HSPU (1 ab matt + (2) 10# plates)
13:40
Don’t think I have ever done Diane before (even tried to check link back to 2008 at old box and could not open up the page). I think I always had issues or injuries on those days.
DL: 15/6, 7/8, 5/4 (Should have gone heavier as the breakup in reps was more of a breathing issue.)
HSPU:
21 set: 5 (w/ab mat and (1) 10# plate) then added another 10# plate for the remainder of the first set:
5/3/2/2/1/1/1/1;
15 set: 3/3/2/1/2/1/1/1/1;
9 set: 3/2/1/1/1/1.
I went into this thinking the DL would be hardest part of the workout for me but it was the HSPU that killed me and not because of the shoulder which was painfree but was due to my lack of strength. Will be interested to see how I do when we repeat this one.
@WOC Thurs. 8pm ladies: Thanks for posting your times/info to the blog:)
@KarenC: CONGRATS on your Level 1!
And also to the doctors (whom I have never met…which is a good thing if it means it’s b/c I don’t need adjustment or help with an injury!)
11:45 @225# and one ab mat (all kip). Last few reps of each round of HSPUs had many many failed reps. Last time was 12/18/08 at 195# and 2 ab mats at 12:54.
Not really a good day for me…
“Diane” @ 185# 25#plate + 1 abmat
12:41
DL’d were fine. Hspu’s were awful after the first 10 which were unbroken. Had to add a 15# plate mid way through the second round or I would still be there
I did this 15 mins after doing “The Oz Park WOD”. So much good programing this week and I couldn’t decide which to make up, so I did both. I scaled a little more than I normally would have to give myself a fighting chance. Still not sure if this was the best idea.
“Diane”: 185# DL and 1 Abmat HSPU
9:11
I think I can do way better than this, but my shoulders were fatigued from the previous WOD. Glad to get through it mentally. I definitely considered giving up and calling it a day a few different times.
“Diane”
I was a mess on this one today. DL are by far my weakest lift.
21-15-9 @ 125#
HSPU – games standard kipping
13:40 something.
Just a late post…
Diane at 135#’s
1ab mat, 1 10lb plate.
no repped myself a few times for not touching the mat
9:50 something
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