“Diane”

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

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Big Dawg as Rx’d
teens and women 155-185#

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

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

women 135#

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet

women 55-65#

Buttercups:
PVC-45# pound Deadlift
Bridged Handstand push-ups on knees

http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
As a last resort you can sub heavy dumbbell presses.

My 1st time with Diane. Awesome! Hoping that following xfit kids buy in’s and cash out’s with all their handstand attempts and handstand holds will translate to improved hsp. Fingers crossed!

Annie: 50-40-30-20-10 (2x)singles, sit ups
time-9:36

I will be doing Diane on Tuesday.  I haven’t mastered the HSPU so I will check out the video on the barrier HSPU and attempt it at the pack level.

Pack:
21-15-9
185 pound Deadlift
Handstand push-ups

Time = 11:28

Cool down
Stop myself from passing out & let the blood flow back from my head.

4 rounds for time:

20 sit-ups
15 back extension

10 minutes

Buy in
20 sit ups, 10 push ups, 10 kb swings, 5 SP 35kg 3 rounds

Diane “Puppies”
62kg DL
HSPU Progression

Time : 6.58

First time I have meet diane need to work on my HSPU drastically.

Cash out

Snatch practice 20kg+bar

Back Exercises

CFWU X3
Diane 21 15 9 of
102kg deadlift
HSPU with feet on 90 cm box
Time: 7.05

090515

Morning run/walk

.8 miles = .5 interval sprints / .3 intermittent walk

Evening run/walk

2 miles = .5 mile jog x 2 laced with faced paced walk

I makin’ a comeback - one bit at a time

gonna give the Cindy a try - scaled for pups on 090516….!

Been out a few days due to moving to Boston - temp lodging has limited internet access, so this is a bit of a makeup post:

Yesterday:
Back Squat and HPC
CFWUx2
BS 5x5x5x5x5 - 135/155/175/175/185
HPC 95x3x3

Today:
WU: C2x1000m, easy pace (2:15/500m avg)

Cindy, Pack scaling (3-6-9 reps)

22 rds + 3 pullups + 4 pushups. A small improvement over last time. The squats slowed me a bit as I am a trifle sore from BS yesterday, so I am not confident this is my best effort possible. Good workout though as usual.

W/U
10 10# db swings
10 25# sdhp
Burgener wu to clean position
2x10x135# deadlifts

Diane
21-15-9
Deadlifts @185#
HSPU progression from smith machine bar @5’6”
TT 4:45
First time doing this wod so I played it safe on the weight.working on my hspu so maybe next time I can hit this one as rxd. Cool down was not trying to passout.

Pack:
21-15-9
155 pound Deadlift
HSPU with feet on bar about 5 feet high

10:02

HSPU moving along, DL felt good. I’m going to start working HSPU progressions into cooldowns. Maybe I can get a real one in a few weeks.

“Diane”

Buy-In: Modified CFWU (no pull-ups or push-ups)

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

I tried to better than this, but could only go so far.  The first 18 of the first set were handstand push-ups, but I had gone 6-5-4-3 to get there and when I tried to do the rest, I couldn’t even do one.  I switched to a 34” (86 cm) barrier after that.  I also tried doing dead lifts with one palm facing away from my body and one toward it for the first time.  I like that a lot better.  Not sure if I can do 225 next time, but I might give 205 a try.

Buy-Out:  CFE WOD 5x(40s on, 20s off) on the C2.

“Diane”
Scaled to:
The Porch
15-12-9
225 pound Deadlift
Handstand push-ups (Strict, head to ground)

Time = 24:12

A RX’D

4:56

“Diane”

Pack scaling:

21-15-9 reps of:
185 pound Deadlift
Handstand push-ups (very slightly piked)

11:00

Rough!