November 23, 2012

Friday 121123


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

Post time to comments.

Compare to 120427.


Enlarge image

How can this athlete be a more efficient runner?

"A Competitor's Zone Prescription" with Matt Chan, CrossFit Journal video
Part one [wmv] [mov] [HD mov]
Part two [wmv] [mov] [HD mov]
Part three [wmv] [mov] [HD mov]

WOD Demo with Jessica Estrada - video [wmv] [mov] [HD mov]

Posted by Pukie at November 23, 2012 5:00 PM

Easy one first... Get rid of the heel strike. After spending the last 11 months training myself to quit hitting heels first (which is second nature now thankfully) it makes me cringe to see people do this. I can almost feel the shock through my legs when i see that! I solved four years of nagging shin splints with that simple technique also. Ditched cushiony shoes and ran barefooted until I could do it without thinking with or without shoes. Now I just run, almost with a smile...

Comment #1 - Posted by: Anthony at November 22, 2012 5:27 PM

Rx'd 3:45

Comment #2 - Posted by: Matt at November 22, 2012 5:39 PM

We meet again handstand push-ups! Also, when can we expect to see more behind the scenes footage from the Games???

Comment #3 - Posted by: Stefan at November 22, 2012 5:41 PM

Is Crossfit actually teaching that "nuts and seeds" returns people's bodies' pHs to normal?? I'm really disappointed in you guys. Please Google "kidneys and lungs physiology."

Comment #4 - Posted by: Sean at November 22, 2012 6:05 PM

He needs to be more upright, back straight, and stop with the heel strike. Review the Pose technique and run in Vibram Five Fingers!

Comment #5 - Posted by: Rossifer at November 22, 2012 6:33 PM

Happy Thanksgiving everyone!

Comment #6 - Posted by: justin at November 22, 2012 7:00 PM

First time doing Dianne
rx'd 12:49
Handstand pushups are a bitch haha

Comment #7 - Posted by: Denee Lalouette at November 22, 2012 7:14 PM

Not cross his arms across his body like he is in the picture, straight 90-degree arms, lengthen his strides, and not run on his heel so much.

Comment #8 - Posted by: Skier247 at November 22, 2012 7:20 PM

His perspective is good about 6-10 feet in front, It would be easier to breath if he relaxed his shoulders, Kudos on not being bent in half, If he were to pull his foot underneath himself rather than letting it trail out the back his fall would be way more efficent. A weekend with crossfit endurance would change this athletes running world.

Comment #9 - Posted by: 26.2crossfit at November 22, 2012 8:17 PM

CrossFit HQ should start subtitling these photos "How many different ways can the peanut gallery insult the person above"...

Comment #10 - Posted by: Eric at November 22, 2012 8:18 PM

just run , run , run ... yes,he need to stop with the heel strike but... IS NOT in five fingers so LESS possibility of injury.

Comment #11 - Posted by: gab at November 22, 2012 8:24 PM

No heel strike, legs bent a bit when the foot hits the ground, arms not crossing, and having his body quite a bit farther forward in comparison to his legs would all help the athlete above be more efficient.

BUT, that said everybody, remember that the # 1 thing that's going to help him become more athletic and a better runner is getting out and running. That he's got down--something that none of us digesting our overkill Thanksgiving feasts and typing snarky comments into our laptops have the ability to boast about at the moment. Hey, this is Crossfit! Let's be nice about our criticism. Happy Thanksgiving, fellow backseat drivers!

Comment #12 - Posted by: Jay at November 22, 2012 8:25 PM

Open WOD 12.1 followed by the first regional workout. Will the next workout be Pendleton 1? Also watch out for cartwheels to be programmed in after that cartwheel demo vid. Mainsite is so predictable;)

Comment #13 - Posted by: Devin at November 22, 2012 8:29 PM

8:45 really hit the wall on dl in rd 3
Aud gym

Comment #14 - Posted by: Mik at November 22, 2012 9:35 PM

Run more and wear zero drop shoes.

Comment #15 - Posted by: tylar at November 22, 2012 11:09 PM

In addition to the heel strike elimination, the runner needs to keep his arms to the side and eliminate the crossover. Use your arms to help drive is lost when they cross your body.

Comment #16 - Posted by: Ron at November 23, 2012 12:09 AM

Can anyone tell me the difference between facing the wall vs back to the wall when doing HSPUs. I can do them facing the wall but have a hard time with back to the wall. Is facing the wall a good start to doing them right? Any comments would be appreciated

Comment #17 - Posted by: Calvin at November 23, 2012 12:17 AM

Why the cross fitters in de WOD demo video's always let the weight drop at the last rep without control? That's not what I learned about a complete rep. The negative phase of the rep is just as important as positive phase (pulling the bar/weight up)..

I will do box push ups leaning down 45 degrees in stead of hand stand. Deadlift as rx'ed.

Comment #18 - Posted by: Arjan at November 23, 2012 12:42 AM

very interesting video, i need help though i believe i have calculated my block intakr wrong..I am 121 Lbs with 14% body fat and one wod per that is 104Lbs of lean body doing the sums as prescribed in video 3 (lean body mass x 0.7)/7

i get (104lbs x 0.7)/7
= 10 blocks per day...?

i am confused, this doesnt seem like much food, can anyone tell me where i may have gone wrong thanks

Comment #19 - Posted by: renee at November 23, 2012 1:34 AM



All strict HSPU, first time doing it Rx'd, good times.

Comment #20 - Posted by: Keen-NZ at November 23, 2012 1:51 AM

@17 nothing wrong with facing the wall in fact carl paoli suggests it.I think he said it helps keep the back straight. I think alot of people find facing away more comfortable because if you fall away from the wall you come down to your feet instead of doing a front roll

Comment #21 - Posted by: zak at November 23, 2012 2:51 AM

Second time following a WOD.

Modified thus: 100 kg (~198 lb) deadlifts and 45 degree incline push-ups


I'm still struggling with getting into a handstand, let alone handstand push-ups. Any suggestions?

Comment #22 - Posted by: LWG at November 23, 2012 3:29 AM

Error in the last post. 90 kg deadlifts, not 100 kg.

Comment #23 - Posted by: LWG at November 23, 2012 3:33 AM

M 26 83 kg italy I did it, 100 kg deadlift and handstand push ups as Rx'ed but my brother helped me to take legs close the wall !! anyway was 5' and 40 ''

Comment #24 - Posted by: Emiliano at November 23, 2012 3:51 AM

What are the symptoms of overdoing fish oil?

Comment #25 - Posted by: Marco at November 23, 2012 4:15 AM

You grow gills.....

Comment #26 - Posted by: Chris at November 23, 2012 4:22 AM

#19 you're doing nothing wrong. you are just having a low lean body weight, so u shouldn't eat more than 11 blocks.

Comment #27 - Posted by: Arjan at November 23, 2012 5:08 AM

6:46 pr today. Strict hspu.

Comment #28 - Posted by: ART/M/44/5'5"/148 at November 23, 2012 5:31 AM


Can never due the 21 deadlift unbroken, makes me mad.
Been crossfit ing for about nine months and this was one of my first workouts. My time then was almost 1o min. Keep up the good work HQ. This workout also gets the most stares at the anytime fitness gym I have to wod at. Somebody please start an affiliate at lake of the ozarks mo.

Comment #29 - Posted by: Hollyhog08 at November 23, 2012 5:35 AM

5:21 Rx had trouble with the middle set of deadlifts

Comment #30 - Posted by: Kevin at November 23, 2012 5:37 AM

I don't think fish oil has any negative side effects.
I take 30 times the recommended dosage and have had only positive side effects.. I have read that I may thin your blood some though.

Comment #31 - Posted by: Hollyhog at November 23, 2012 5:43 AM

M 26 165 lbs

4:59 as Rx'ed

Comment #32 - Posted by: JAC at November 23, 2012 5:51 AM

I have a feeling Fran is coming up in the next couple of days

Comment #33 - Posted by: MattPatt at November 23, 2012 5:59 AM

5k run then WOD

8:03 (pr by 10 secs)

Comment #34 - Posted by: coyo at November 23, 2012 6:03 AM

5k run then WOD

8:03 (pr by 10 seconds)

Comment #35 - Posted by: coyo at November 23, 2012 6:06 AM

First time ever Crossfit wod!

Comment #36 - Posted by: amerdee at November 23, 2012 6:17 AM

I figured barefoot running would come up immediately in this. There are some ok papers on this (this is a reasonable review: Barefoot Running Claims and Controversies); Jenkins & Cauthon from the Journal of the Podiatric MA, May/June 2011).

Instead of just willy-nilly telling everyone to ditch the shoes, read up and figure out if it's right for you before drinking the vibram koolaid and getting stinky feet from wearing vibram's 24-7.

Comment #37 - Posted by: Dblu at November 23, 2012 6:21 AM

female/15 years old/149#/5'2"

Yay, my favorite benchmark WOD!! I'm getting closer and closer to using 155 on my deadlifts; I'll probably use 135 today.

Burpee WOD from yesterday: 85 burpees, and they sucked pretty good! I wanted to get 100, but it wasn't happening at 10 pm.

Comment #38 - Posted by: Ariel at November 23, 2012 6:39 AM

9:03 rx

Comment #39 - Posted by: gb 45/m/71"/185# at November 23, 2012 6:51 AM


185lb DL
Pike HSPUs

Started with limited ROM on HSPU but failed after 9.

Comment #40 - Posted by: Guti (M/28/6'1/188) at November 23, 2012 7:28 AM

It's all been said:
Eliminate heel strike, keep arms from crossing the body, go barefoot ... I would suggest a zero-drop, minimalist running shoe.

I used to run exactly like the picture. That is, when I did run - because it was becoming quite painful as I got older, with regular shin splints and horrible knee issues.
I started looking into the POSE method and similiar minimalist/barefoot styles.

I run more now than any other time in my life (I'm 38). I've not had knee or shin issues for over two years.

I don't use "toe shoes". There are many good minimalist shoes in addition to Vibrams. Vivobarefoot has an excellent line. New Balance recently came out with impressive shoes in this category.

For the barefoot naysayers:
Running barefoot (or just going barefoot when you can) causes your body to walk/run/move in the way it was designed. I challenge anyone to attempt a 100 meter sprint barefoot and land on your heels. Not gonna happen. You'll either land on the balls of your feet or you'll be writhing in pain.
Our bodies move properly when we remove artificial hinderances and support.

I realize this may not be for everyone, but running injury free and seeing incredible speed gains has convinced me that I did the right thing.

Comment #41 - Posted by: Augustus at November 23, 2012 7:33 AM

RX'ed except dropped DL wt to 115#: 6.38. Sore and fatigued from "1500" workout yesterday.

Comment #42 - Posted by: maryanderson at November 23, 2012 7:58 AM

As rx'd 4:20. PR by :37 seconds.

Comment #43 - Posted by: Kurt M/39/185 at November 23, 2012 8:04 AM


modified HSPU but strict head to groud
135lb DL


Comment #44 - Posted by: megjan at November 23, 2012 8:28 AM


21-225lb deadlifts, 3 wall climbs, 21 hspu

15-225lb deadlifts, 2 wall climbs, 15 hspu

9-225lb deadlifts, 1 wall climb, 9 hspu


Comment #45 - Posted by: MarSayoh~M/39/226/5'9" at November 23, 2012 8:40 AM

actually not bad posture for distance running at a slow pace. may be ok for a 25 minute 5k for example.
the answer to the question depends on how fast the runner wants to go and how far, as technique varies markedly with distance, particularly for non-elite athletes.
world class marathoners often bring the arms across the chest.
a lot of good distance runners use a heel strike-although the degree of heel strike shown here is excessive.
just go and watch your local 10k and see how variable technique is for finishers after the 40 minute mark.
there is a lot of truth in the pose running idea but other styles can also work.

Comment #46 - Posted by: steve at November 23, 2012 8:42 AM


As rx'd

7:54 (last time 5:43 PR, before 10:14 and 8:21)

Not too bad with sore shoulders from yesterdays burpee PR.
Strong unbroken DL, HSPUs 10/6/5, 6/4/3/2 and 4/2/1/1/1.
Need to learn those kipping HSPUs

Comment #47 - Posted by: Memuc at November 23, 2012 8:51 AM

7:10 Rx'd

Happy T-giving to Community!

Comment #48 - Posted by: james.patrick [M/50/66"/135] at November 23, 2012 8:53 AM

The athlete should start by positioning himself in a full erect stance, begin by initiating a slight forward lean with his hips. As the athlete begins to fall forward he should focus on weighting his feet every time they touch the ground by keeping his pulling foot under his hip and the weight on his contact foot should be in the ball of his foot instead of On the heel. while showing no effort what so ever. These techniques have been found to be very efficient for people who previously ran while striking their heel.

Comment #49 - Posted by: OFF! at November 23, 2012 9:07 AM

roughly 9:30 (forgot my watch)
155 lb deadlift
HSPUs with feet on box (questionable ROM on most)

Comment #50 - Posted by: jasbuc at November 23, 2012 9:25 AM




First time for Diane I think. I'm just glad to have a shorter WOD for the last couple of days. Went for a 4 mile run with wife before wod. Good day all around.

Comment #51 - Posted by: SeanP at November 23, 2012 9:34 AM

I did my 1st deadlift ever, so I went for a good technique and only used 135 lb (60 kg).
In stead of HSPU I did sitting shoulder press with barbell and added weight (total 90lb (40kg)).

Time: about 6 mins.

Comment #52 - Posted by: Arjan at November 23, 2012 9:42 AM

Barefoot running has nothing to do with vibrams. Vibrams are simply a protective option for barefoot activities. Barefoot running IS the more natural way of running and how our bodies are designed to run. However, like any functional movement, progression is important to avoid injury. Just because Barefoot running is more functional, it does not mean you send someone out on a 5km the first day they buy five fingers. Similarly, you don't put someone through Diane the first day they learn deadlifts (whether using a 15lb bar or the Rx'd weight).

Comment #53 - Posted by: T at November 23, 2012 9:47 AM

1st Diane

21 DL @ 225lbs - 10 HSPU- 11 push press / 45lb dbs
15 DL @ 225lbs - 5 HSPU - 10 push press / 45lb dbs
9 DL @ 225lbs - 2 HSPU - 7 push press / 45 lb dbs

strict on the HSPU havent gotten the kip down yet...


Comment #54 - Posted by: c-los at November 23, 2012 9:57 AM


Comment #55 - Posted by: JakeK 4153' above sea level at November 23, 2012 10:18 AM

Made up yesterday's burpee workout this morning.


Comment #56 - Posted by: Kevin C. (M/53/5'11"/175) at November 23, 2012 10:34 AM

225 lbs is too high, I'm 135 lbs and have a 265 deadlift max, what should I use for the deadlifts?


Comment #57 - Posted by: Alex B at November 23, 2012 10:53 AM


Comment #58 - Posted by: Andrew at November 23, 2012 10:56 AM

1st Diane ever! Handstand pushups are fun and very challenging! Dropped the weight to 155lbs. on the DL.

Comment #59 - Posted by: David at November 23, 2012 10:57 AM

Rx (one ab mat for HSPUs) 12:24.

Thanks CrossFit Old School. Great box.

Comment #60 - Posted by: Grant at November 23, 2012 11:02 AM

1st time doing Diane. Very fun workout

Comment #61 - Posted by: vince towler at November 23, 2012 11:09 AM

6:45 Rx'd

Comment #62 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 23, 2012 11:09 AM

rx'd 6:10.
up to 175lbs body weight now.

Comment #63 - Posted by: Josh M/19/175lbs/5'6" at November 23, 2012 11:09 AM

5'6" 166 Lb 35 y/o male

Rx. 8:33. New PR for me.

Ran 6-7 miles a couple of hours beforehand thinking I was going to go do this in the evening. A work appointment was shoved back to later in the day and I ended up hitting Diane at noon instead.

Comment #64 - Posted by: Brian K at November 23, 2012 11:20 AM


2:29 rx'd

Comment #65 - Posted by: Dave berry at November 23, 2012 11:22 AM

Rx 20:44
First time doing Diane, first time doing handstand pushups.

Comment #66 - Posted by: Frank at November 23, 2012 11:31 AM


Comment #67 - Posted by: Fred m/38/176/75 at November 23, 2012 11:39 AM

M/48/193/6'1" 9 YO TRH

Modified 155 DL and Knees on box for HSPU


Comment #68 - Posted by: Rod D at November 23, 2012 11:39 AM

7.5 km run in 37:06 (average 12.1 kmph). V5s without the heel strike, outdoors on concrete.

Comment #69 - Posted by: Alan H. in Toronto at November 23, 2012 11:54 AM

scaled weight down to 185 lbs

Comment #70 - Posted by: Jason Crocker at November 23, 2012 12:13 PM

His stride has the classic over-striding heel strike of inexperienced runners. Every heel strike is like putting on the brakes. It sends a shock wave through the entire body wasting a lot of energy. The toe lift is just a symptom of the over-striding style of running. A proper running stride has little or no toe lift, foot strikes directly below the body on the mid to fore foot. His shoulders look square to the direction he's going so a slight adjustment where he focuses on forward movement only with the arm swing will correct the problem and propel his forward momentum. To get the right feel of a proper stride, he could practice the "dog poo" stride where he practices hitting the ground to "wipe" off dog poo from his shoe as he is running.

Comment #71 - Posted by: Bill at November 23, 2012 12:16 PM

as rx'd 10:24 M/37/190

Comment #72 - Posted by: Antoinne at November 23, 2012 12:38 PM



199# deadlift

Comment #73 - Posted by: LMM at November 23, 2012 12:45 PM

6:00 as rx'd
went too fast on the first round of DLs and pulled the rest was at a slower pace. however, even when I was going at a gingerly pace on the DLs, I was not to far off of the time.

Comment #74 - Posted by: MAGNUS M/26/5'8/160 at November 23, 2012 12:47 PM

DL as Rx
Bench assist HSPU. No matter how I do them I suck at them. Very frustrating.

Comment #75 - Posted by: Sully in Gainesville, Ga M/32//180/6' at November 23, 2012 12:52 PM

doing this tomorrow. Completed yesterdays WOD (7min max burpees)today as I have no equipment at home -> 76.

My HSPU are still a work in progress, my body will not keep even strength no matter how hard I try

Comment #76 - Posted by: Greg W./22/6'4"/190 at November 23, 2012 1:15 PM


3:13 at rx'd (PR)

Comment #77 - Posted by: Spencer at November 23, 2012 1:16 PM

great videos on nutrition, inspiring. Which season would require more or less WODS. Winter, Spring, Summer or Fall. Your thoughts?....Go James Taylor

Comment #78 - Posted by: dave at November 23, 2012 1:24 PM

More efficient runner: Buy a bike!

Comment #79 - Posted by: tracy at November 23, 2012 1:32 PM



DL 225#
Reg Pushups-42/30/18 reps


Comment #80 - Posted by: Thomas at November 23, 2012 1:39 PM

Keep pushing us cause I know I have plenty of Thanksgiving leftovers haha

Comment #81 - Posted by: Stephen at November 23, 2012 1:42 PM

Vibram shoes seemed like such a great idea - getting back to the way God created us, but they caused me great heal pain even though I ran without heal strike. I believe I was running correctly, but the shoes just didn't seem to work for me. Now that I've healed, I may try again, but I don't believe that the Vibrams will work for everyone. Work into them slowly to prevent injury. For most of my running I will be using traditional running shoes that a running expert fit me with.

Comment #82 - Posted by: rebekah at November 23, 2012 1:48 PM


Nowhere near Diane at the moment, or three time-based workouts in three days. Did run ten miles though, and included deadlifts in my weights session:

Warm-up sets: 10x35kg, 10x55kg
Work sets: 5x65kg, 5x75kg, 5x80kg, 5x80kg, 5x80kg (176lb)

Comment #83 - Posted by: Jules, Cornwall (UK) at November 23, 2012 2:01 PM

9:00 rx

Comment #84 - Posted by: stany at November 23, 2012 2:11 PM

7:21. 155 lb. all unbroken, next time 175 lb. , hook grip. black/grey band on top with black on bottom, all unbroken. Next time black/orange on top with black on bottom.

Comment #85 - Posted by: Elliott Harding at November 23, 2012 2:16 PM


approx. 9:30. I didn't start the clock until the first 21 deadlifts were complete. (Duh)

Comment #86 - Posted by: Stephanie at November 23, 2012 2:23 PM



Comment #87 - Posted by: Bobbo at November 23, 2012 2:26 PM

2:47 Rx'd (PR)

Comment #88 - Posted by: MarcusG 31 5'9" 163# at November 23, 2012 2:30 PM

M 36/5,8/180. 4:02 rx'd

Comment #89 - Posted by: Phil at November 23, 2012 2:32 PM

8:10 as RX'd friggin handstand push-ups!

Comment #90 - Posted by: Todd at November 23, 2012 2:39 PM


Dianne is my favorite CF workout!

Time: 6:09 RX / strict HSPU'S

Comment #91 - Posted by: Rocker at November 23, 2012 2:41 PM

M/15/140 pds

2:35 as rx'd

Comment #92 - Posted by: John at November 23, 2012 2:47 PM

120#,DL 16/5,10/5,9
Hspu feet on high bench

Comment #93 - Posted by: D.S. at November 23, 2012 2:50 PM


205# DL


Comment #94 - Posted by: Mike A. at November 23, 2012 2:51 PM


Scaled DIANE:
135# DL
Box Assisted HSPU


Comment #95 - Posted by: Aldo Villasenor at November 23, 2012 2:59 PM

90kg dl 198#
4min 24
Mickey Ross 6:42 and far superior form in regard to handstand press ups!

Comment #96 - Posted by: jtotch at November 23, 2012 3:16 PM


Comment #97 - Posted by: Pacers at November 23, 2012 3:22 PM

Rx 155 lbs PR! 5:25


Comment #98 - Posted by: Andrea Gibson-Cross at November 23, 2012 3:53 PM

As RX'd
2:36 pr by 16 seconds

Comment #99 - Posted by: Matt Burritt at November 23, 2012 4:02 PM

Filter! Ack!

Comment #100 - Posted by: james.patrick [M/50/66"/135] at November 23, 2012 4:22 PM

My first workout ever of crossfit... 5'10 196lbs, 22yo

7:33 ! I don't know if it's good or not ?

Comment #101 - Posted by: Pedro Simões at November 23, 2012 4:29 PM

7 months + 21 days post op TKA
My progress is good
Have to work out smart, modified WOD done with deliberate and controlled form
21-15-9 reps of:
205lb Deadlift
Handstand push-ups

Comment #102 - Posted by: Pete In Sun City at November 23, 2012 4:48 PM

Today was the first time I did this workout an I did it on 15 mins

Comment #103 - Posted by: Gerald Crola at November 23, 2012 4:56 PM

225# dl

Comment #104 - Posted by: scfd1_9607 at November 23, 2012 5:10 PM

hspu (prog)

Comment #105 - Posted by: lucio1928,M/40/184cm/96kg at November 23, 2012 5:37 PM

6:05 (PR by over 1:30)

Scaled HSPU w/ feet propped on ~50cm tall bench

Comment #106 - Posted by: Brett (24/M/188cm/75kg) at November 23, 2012 5:41 PM

Mrs. Pip 3:06 (105/push-up)
Sydni 3:56 (115/modified box hspu)
Meghan 3:58 (135/box)
Alison 4:07 (135/knee push-ups)
Marianne 5:55 (125/push)
Lil Kim 3:06 (95/k)
Jamie 3:05 (65/push)
Pudge 3:27 (65/box)
Katie 4:45 (65/k)
Jay 5:17 (185/box)
Amy 5:42 (75/k)
Jacob 4:22 (185/box)
Murley 4:07 (135/box)
Mr. Carey 4:47 (135/k)
Bubs 4:48 (135/box)
Mrs. Carey 3:57 (105/k)

Comment #107 - Posted by: BFCC at November 23, 2012 5:46 PM


Rx 8:34


modified 95# DL,25lb shoulder press

Comment #108 - Posted by: Marisa & Eric at November 23, 2012 5:58 PM

Not sure where the Vibram discussion is coming from, but I have to say, I seriously injured an arch tendon because of the Vibrams. I lost about 3 months worth of perfect weather run time and had to start all over. I still have no distance endurance, but I'm solid finally on the short 400m, 800m, and 1200m runs with the WODs. But to run in Vibrams, your gait had better be perfectly aligned with good knees and no foot problems. I think they're an absolutely great idea for a very young runner with no prior injuries and a running coach. I truly wish I could run in them, but not taking any more chances on lost run time. I do love them as shoes though and wear the hell out of them!

Comment #109 - Posted by: Dawn at November 23, 2012 6:29 PM

120427 Diane
did 95lbs deadlift 20:20

121123 Diane
151#(68.5kg) deadlift
Strict HSPU



Get better

Comment #110 - Posted by: Saganamooo at November 23, 2012 6:41 PM


225# DL
piked handstand pushups


Comment #111 - Posted by: JayW at November 23, 2012 7:43 PM


Did at home with only 100 lbs, but I have a week back so it was still challenging.


Comment #112 - Posted by: Sisk at November 23, 2012 8:27 PM


as rx: 13:40

broke apart the 21 sets too much i think.

Comment #113 - Posted by: subia at November 23, 2012 8:37 PM

21-15-9 reps of:
80 kg Deadlift
Handstand push-ups

Comment #114 - Posted by: Zayed at November 23, 2012 10:52 PM

As Rx'd, 7:17
Strict HSPU

Comment #115 - Posted by: MikeWuest at November 23, 2012 11:08 PM


RX. 1:46. Did no warm up or stretch before this. Bad idea for that bc I feel it now. Oh we'll I will do it better next time.

Comment #116 - Posted by: DustinMoore at November 23, 2012 11:28 PM

Scaled 165 dead lift (all unbroken), piked HSPU

Comment #117 - Posted by: Jim R./50/5'8/160 at November 23, 2012 11:56 PM

Scaled to

21-15-9 reps of 225 deadlift
12-2-1 reps of handstand push-ups


Comment #118 - Posted by: Brian R at November 24, 2012 12:20 AM

Vibrams/minimalist running-
I am 29years old, 5'3, 116lbs., & have been running in Vibram 5 fingers for two years.

*2 minor knee operations (in 4th & 3rd grade) for "naturally occurring" problems, that a young & active child might have.
*shin splints during adolescence
*Runners knee (chondromalacia patella), onset in 2007 due to excessive running amidst an academy.
*Natural heel-to-toe runner
*Several rolled ankles w/ one sprain, per foot

Results due to Vibrams:
ALL of the above have been eradicated, period.
*now, a mid-foot strike, with higher knees, as well as a much better gait & posture, over all. Pain free, while running harder, further, and faster, on ALL terrain.
*ankles are incredibly strong
*arches are stronger (not higher, as some claim)
*caves are stronger
*knees do even better with lateral movement

I could not have asked for such good results, yet they came to me,naturally. I have been an athlete all of my life. I had no "coaching" for these shoes (if you can even call them that). I simlpy took months to make the transition, intentionally. Walking barefoot more, in general, for weeks, walking in the shoes to condition my foot as well as the shoe, for another few weeks..began with a one mile jog (calves were feelin it), stretched & foam rolled often..took it to two miles, then three..after 5 miles, I incorporated a slight incline, and from there just up'd it, little, by little. I have run up to 16 miles in high elevation, mountainous terrain. I have 13 miles on the streets (cement & pavement). Zero problems, with the exception of the occasional abominable rock.
Aside from that, I can admit that there was one time when I took it from 6 miles to 10 miles, in brand new, neoprene vibrams (very tight & unbroken in)and caused a bit of a strain on my achilles. But that was solely due to my own wrong doings and not the shoes. I went about it the wrong way. My achillies is fine, now. I have succedded that distance, several times, with zero complications in my vibrams.Therefore I do not blame the shoes.

All that being said, I do believe that it is individual to the person. I have seen many attempt to wear them unsuccessfully. The vast majority due to their own inability to be patient with the process of completely reconditioning their feet to stop doing & being what they have always done & been. There have been some successes as well. Then there are those who just don't care for the feel of them, or the rewards, that may accompany the change in body function/style. To each is his own. I choose not to hate on any one type of foot wear so long as "the shoe fits". :-D Cheers to freedom of choice and happy feet, no matter the support.

Comment #119 - Posted by: Jolie at November 24, 2012 2:53 AM

# 120 I agree with you!!

Comment #120 - Posted by: matteo/29/6'/200 at November 24, 2012 4:39 AM

185# - deadlift
assisted handstand push-ups


Comment #121 - Posted by: pickle93 (m/41/6'/185) at November 24, 2012 5:51 AM


205# DL
HSPU with feet on bench.


This was my first Diane. Scaled though it was, I was a puddle on the ground at the end. Good to know that as I get stronger, I can reduce the scaling, and still be destroyed!

Comment #122 - Posted by: Adam at November 24, 2012 6:08 AM


As rx'd:


A PR by almost two minutes.

More better faster

Comment #123 - Posted by: Marty at November 24, 2012 6:40 AM

Feedback that makes you a better athlete should be welcomed. Not viewed as hating on someone. With that said, some people don't want the feedback. Knowing which people to help and which ones to bite your tongue and look the other way is the real trick.

Comment #124 - Posted by: MBorders at November 24, 2012 7:11 AM

As rx'd 4:24

Comment #125 - Posted by: Matt D at November 24, 2012 7:29 AM


Comment #126 - Posted by: myles456 at November 24, 2012 7:41 AM

45m, 72/210
HSPU to 2 x 45lb. plate off ground as mark.


Next time will use 1 x 45, 1 x 35
goal to work to full range HSPU

Comment #127 - Posted by: will h at November 24, 2012 7:58 AM

Rx 7:37

Comment #128 - Posted by: ffkwill at November 24, 2012 9:05 AM

First time doing this w/o. Trying to get the technique of dl down. Used 100lbs. Reps with hspu as prescribed. 4min54 sec.

Comment #129 - Posted by: Rebecca at November 24, 2012 9:32 AM


3:15 as rx'd

Comment #130 - Posted by: Carl H at November 24, 2012 9:42 AM

as rx'd

13:54 (pr is 9:51)

Comment #131 - Posted by: JackM at November 24, 2012 9:42 AM

Scaled 5:17 - 185# DL, wall HSPU to 5"

wu - lunge, inchworms, 135-155-175-195 dlx3, hspu 3x3; 7-5-3 el pushup, sit, dips = 1:48

cd - 1500m row = 6:00.4; 50m waiter walk 35#

vs. priors this WOD with 170# DL and Smith-bar HSPU (4:35) and 185# DL + Smith-bar HSPU (4:22).

Comment #132 - Posted by: matt h 51 180# 5'11" 3.9.11 at November 24, 2012 9:53 AM

Strict hspu. Rx'd 10:57

Comment #133 - Posted by: chandler at November 24, 2012 10:02 AM

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 #134 - Posted by: gs at November 24, 2012 10:36 AM

7:02, with 185# and feet on smith machine bar for hspu.

Got 4:59 back in April. Must be getting old!

Comment #135 - Posted by: Kevin C. (M/53/5'11"/175) at November 24, 2012 10:53 AM

so got a question, I know that a lot of crossfit instructors advocate three days on and one day off with 1 hour of intense training a day, what do you guys do that do a short WOD like say just a fran which you get done in 5 minutes, what do you do for the other 55 minutes?

Comment #136 - Posted by: brad at November 24, 2012 12:23 PM

Geeee, that runners form looks familiar, kinda like mine did a few years ago. I started getting stress fractures in my lower legs anytime I tried running, it got to the point I was scared to jog to my car!! After getting a stress fracture in my femur, i swore of running, it was just too much pain and too much recovery. I was worried I would become a fibile old woman who just had broken legs, or worse, encounter so many stress fractures I would end up with metal rod for a leg.

It wasn't until I met some wicked, crazy crossfitters that I heard about barefoot running, but I didn't jump right into drinking the coolade. I read about it A LOT and did some self field studies (whih explains the 4 or 5 pairs of "barefoot" or minimalist shoes in my closet)... But it was small changes, baby steps if you will, that got me out of the stress fracture funk. I liked the vibrams at first, and still do for WODs that don't involve running (I know, it makes no sense). But I have found that Merrell's Pace Glove is best for my feeties! But like I learned on myself, making one small adjustment at a time is what saves an athlete from injury when it comes to running. It's not worth it to rush, hurt yourself or your athlete and have changed so many things you don't know what is causing the problem. HAPPY RUNNING ;)

Comment #137 - Posted by: Mags at November 24, 2012 12:35 PM


Rxd 6:00

Comment #138 - Posted by: Jon at November 24, 2012 12:56 PM

In Kingsport for T-Giving
16:00 X Trainer
20# Dumbell Thrusters
Push Ups
Lat Pull Downs
50 Weighted Sits
Last time when in the fort..
115# Cleans
Push ups
50 Weighted Sits
Last time was
Good Workout

Comment #139 - Posted by: dyagg at November 24, 2012 1:20 PM


10:07 as Rx'd

I had crappy form on my beginning HSPU's, but i realized it and corrected it by the 2nd set. I was doing them strict, i need to learn that Kip! maybe a vid from CF HQ on how to kip on HSPU's?

Comment #140 - Posted by: Scott at November 24, 2012 1:46 PM


155# DL
Head to abmat on HSPU


Comment #141 - Posted by: Denise R at November 24, 2012 1:46 PM


10:59 (PR)
I hate HSPUs

13.29 Rx'd
12.33 Rx'd
11:50 w/ Scaled HSPUs mixed in.

Comment #142 - Posted by: Ben S at November 24, 2012 1:55 PM


145# DL
Scaled down to assisted HSPUs.

Comment #143 - Posted by: Cheek at November 24, 2012 2:52 PM


Scaled HSPU to abmat-level

Comment #144 - Posted by: Ronnieboy at November 24, 2012 3:07 PM

Used 1 abmat for HSPU

Comment #145 - Posted by: DPL at November 24, 2012 3:45 PM

135 lbs DL

Comment #146 - Posted by: Zim at November 24, 2012 4:01 PM

In the 'Zone' vid, Chan says something like "we all know what happens when you overdo fish oil." Can someone please provide some detail to that comment? Many Crossfit followers are using fish oil as it has been widely advocated on this site. Other than blood thinning, as mentioned above, no health or performance issues have previously been raised in taking quality fish oil.

Comment #147 - Posted by: NJ at November 24, 2012 4:49 PM

Still going on with this f***ing zone BS...i'm still amazed by how much CF and others over complicate their diets.
Hit your minimum protein and fats, then enjoy life, its actually really friggin simple.

Just completed this one in 4:20. 1 minute pb.
Deadlifts were too light.

Comment #148 - Posted by: Timbo at November 24, 2012 4:54 PM

took it easy yesterday
scaled down to 155 dl and hspu with feet on bar after good warmup including snatch work
crank it back up Sunday

Comment #149 - Posted by: sebastian m/44/180/6'2" at November 24, 2012 5:54 PM


75lb deadlifts and incline push-ups


Comment #150 - Posted by: Chelsey at November 24, 2012 7:17 PM

"Diane" as Rx'd 8:10

Comment #151 - Posted by: T. Harbin at November 24, 2012 8:11 PM

25, 183cm, 93kg

I started crossfit about a week ago.

this workout took me 32 minutes, including having to switch gym rooms to do the handstand pushups.

I did it rx'd, although 225# is my 5 rep max

the last deadlifts, I felt my body shaking and turning into jello. it took me a second to recover. my last handstand pushups I just couldn't get the last 3, so wasted a minute or two recovering. this stuff is awesome.

Comment #152 - Posted by: ezia at November 24, 2012 9:35 PM


155 sumo dl
hspu w/bands


Comment #153 - Posted by: janel at November 24, 2012 9:38 PM


Rx'd 6:42

Comment #154 - Posted by: Cory at November 24, 2012 11:06 PM

5'59 rxd,

stiil slow but PR by :51 seconds

Comment #155 - Posted by: matteo/29/6'/200 at November 25, 2012 1:01 AM

@#124- For clarification, IF by chance you were speaking in regards to my comment, "I choose not to hate on any one type of foot wear..", then please be advised that I was making no implication to any post/comment/info that involves this forum. I don't want to give myself too much credit in ASSuming that you were directed at my comment, but in case you were, I wanted to clarify. ;)And if you weren't, then please disregard this, & I fully agree with you. If people "don't want the feedback" or they don't care for the sentiments, they can look the other way. Good info & good day!

Comment #156 - Posted by: Jolie at November 25, 2012 5:24 AM

9:03 rx'd

Comment #157 - Posted by: Peter Nemr 31\M\5'6"\176# at November 25, 2012 7:17 AM



Comment #158 - Posted by: NorwayK at November 25, 2012 8:27 AM


HSPU started with going halfway down then turned into more of a 1" dip... took way too long, definitely should have tried a different sub

Comment #159 - Posted by: Boo Boo F/147/5'8/24 at November 25, 2012 8:47 AM

4:10 @ home.

hook grip dl, 2012 reg standard hspus. Heavy snatches and power cleans pre wod.

Comment #160 - Posted by: jdisch at November 25, 2012 8:53 AM


4:54 as rx'd

Comment #161 - Posted by: David at November 25, 2012 11:12 AM


Comment #162 - Posted by: Sinal M/33/5'9"/210 at November 25, 2012 4:53 PM

as rx'd on dl
7/4 reg hspu then on treatment table
5 reg hspu then table
3 then table

8:47(10 something last)

Comment #163 - Posted by: Bells at November 25, 2012 7:48 PM

as rxd

9:04 Boo!

Comment #164 - Posted by: FERB44 178# at November 26, 2012 5:22 AM

24 yrs / 180lbs / 5'11''

6:18 as Rx'd

Comment #165 - Posted by: Daniel Martins at November 26, 2012 7:21 AM


Both 21´s unbroken, but still got over 8minutes

Think i hit the wall a bit! :D

Comment #166 - Posted by: Jonas perjans at November 26, 2012 8:33 AM



A lot slower than last time, but didn't cheat on the HSPUs. Mostly straight with some kipping.

Comment #167 - Posted by: Antun Karlovac at November 26, 2012 9:40 AM

Compare to:
120323 - 7:21 rx'd - Jessica - 5:31 (155lb)
111010 - 8:49 rx'd
101126 - 9:34 (HSPU on parallettes)
091221 - 9:59 (HSPU on parallettes)
090913 - 8:13 rx'd
080307 - 11:33 (DL 185lb)
080111 - 8:27 (DL 185lb/Pike Push-ups)

Comment #168 - Posted by: B. Rhaly at November 26, 2012 2:25 PM

"Diane" scaled.
DL: 200lb x 21-15-9
HSPU: x 21-15-9 (competition-style)
V slow, but upping the weight.

Comment #169 - Posted by: Harpo m/45/5'7"/145 at November 26, 2012 2:47 PM

Knees on 24" box to do handstand pushups. Deadlifts @ 225. 5.57.06.

Comment #170 - Posted by: Mike at November 26, 2012 4:46 PM

4.55 ASRX

followed by a couple days of bridging

stay strong

Comment #171 - Posted by: Nathan m/165#/1979/ since 2008 - at November 26, 2012 5:53 PM

195 lb dl
hspu sub toes on bar

Comment #172 - Posted by: David Burns at November 26, 2012 5:54 PM

8:38 RX

Comment #173 - Posted by: NinjaTarzan at November 26, 2012 6:19 PM

Deadlift: 115#, 135#, 145#
Standard pushups
Total time: 7:00

Comment #174 - Posted by: Tifa at November 26, 2012 7:51 PM


Head to ab mat on HSPU, otherwise RX'd.

Comment #175 - Posted by: PeterG at November 26, 2012 7:58 PM

as rx'd

Comment #176 - Posted by: Saam at November 26, 2012 8:49 PM

Jeff @ work
top of head to ground

Comment #177 - Posted by: Jeff & Charity @ CF Snohomish at November 26, 2012 10:07 PM


3 rounds of 21-15-9 reps of:

Deadlift, 102 kg.
HSPU with knees on an 18" box.


Comment #178 - Posted by: Jose-Luis Morales at November 26, 2012 11:58 PM


3 min 35 sec as rx'd

Comment #179 - Posted by: Eamon at November 27, 2012 7:37 AM

6:09. PR by 14 seconds.

Comment #180 - Posted by: Michael m/50/5'9"/175/MI Survivor at November 27, 2012 10:53 AM

Warm-up: sq 3x5 at #255

Started doing HSPU as rx'ed but after 5 or 6 subbed handstand holds. #225 DL.


Disappointed that I couldn't get through another HSPU workout but it was intense nonetheless.

Comment #181 - Posted by: gremnatious 32/m/6'1"/180 at November 27, 2012 11:49 AM

185lb dl

Comment #182 - Posted by: ecp2 at November 27, 2012 1:00 PM

30" box for HSPU's. Knees on box.
DL's Rx'd


Comment #183 - Posted by: Paul Daniel at November 27, 2012 3:00 PM

1:49 Rx.
Crossfit Terra-Firma

Comment #184 - Posted by: COREY COGGIN at November 27, 2012 7:30 PM

7:49 w/ strict HSPU

Comment #185 - Posted by: Jetté 43/M/5'11"/175 at November 28, 2012 10:35 AM


6:35 as rx'd

Comment #186 - Posted by: T. Swihart at November 29, 2012 7:42 AM

11 min with box pushups

Comment #187 - Posted by: lucien at November 29, 2012 9:57 AM

The most obvious problem here is that he is going to strike the ground with his heel, which most people have already stated is bad.

The other thing I see, especially watching a lot of the Pose running videos from CFJournal, is that he's excessively using his hip flexor to run.

The more efficient way to run is to pull your heel up with your hamstrings, rather then actively flexing your hips to stride forward.

I'm no Pose expert but I think it's Fall->Pull-Pose and then rinse and repeat?

Another thing this runner could do is have a more upright posture, shoulders externally rotated, and tight at your sides.

Don't be afraid to "fall" =)

Comment #188 - Posted by: Chris at November 29, 2012 3:16 PM


6:24 RX'd

Comment #189 - Posted by: Miles Forks at November 29, 2012 5:46 PM

I've been running competitive for years now and never once have I seen a picture like this one where the heel is striking the ground. This looks quite like he is a mid-foot striker, right now he is at least 1-2 inches off the ground.

Did you guys know Alan Webb heel strikes frequently and he runs sub 4:10 miles?

Heel striking isn't inefficient, changing the way you've run your entire life is inefficient.

Dathan Ritzenhien changed coaches to Alberto Salazaar, set the AR in the 5k at the time(sub 13 minutes) and then changed numerous things about his running style and hasn't come close to any of his original PRs.

Comment #190 - Posted by: Shane at November 29, 2012 6:11 PM


Comment #191 - Posted by: nsb at November 29, 2012 6:50 PM

PR 11:29
Previous 12:53
Tonight 12:51

Comment #192 - Posted by: cleveland at November 29, 2012 9:22 PM

Day 214
Made up on 121130-Friday (missed last "Diane" on 120427 by 3 days as I started CF on 1 May 12).
As RX'd - 4:52... and was smoked but then hit today's WOD - weighted pull-ups 5x3, they're posted there.

Comment #193 - Posted by: fargingbastige at November 30, 2012 10:49 AM


Deadlift 185 lbs.
Incline Pushups (feet on 24 inch box)

Press 65x21, 85x15, 95x9, 135x1

Comment #194 - Posted by: Rob S at November 30, 2012 6:34 PM

DL as Rx, HSPU full range of motion 12-9-6
After years of struggling with HSPU, finally doing them unmodified

Comment #195 - Posted by: fathertyme 34/m/6'/175# at November 30, 2012 7:41 PM

70kgs and sick


Comment #196 - Posted by: orkun at December 1, 2012 11:17 AM


Comment #197 - Posted by: RAD at December 2, 2012 8:02 PM

5:34 as rx'd
DLs straight through

Comment #198 - Posted by: PW56 at December 3, 2012 4:33 PM

as rx'd


Comment #199 - Posted by: Saam at December 3, 2012 4:35 PM

CFWU-3. No HSPU 3rd. Superman. Row 500m.
Good job w/DL - unbr. HSPU touch last 2 rounds. Really broken. Decent ROM after I got loose. Better results when I had stance w/pressure on fingertips & heel of hand.
6:36 at Triangle 3/19
Best time in a couple of attempts. Didn't realize PR was 6:19 going in.
Good ROM today. Deadlifts unbroken.
10/10/11: 8:13
4/3/11: 7:20
11/26/10: 6:19 - PR!
Wider stance on HSPU really helped. Felt like ROM was pretty good. DL unbroken.
12/21/09: 12:38
9/13: 10:48
5/16: 9:35
5/8/08: 6:25 w/only 4 rx'd HSPU.

Comment #200 - Posted by: jrm at December 3, 2012 6:34 PM

13:50 with 185lb. deads and modified HSPU

Comment #201 - Posted by: mdawg at December 4, 2012 12:43 PM


6:19 as rx'd

2 minutes slower than my PR :(

Comment #202 - Posted by: Adam Hamm at December 6, 2012 10:59 AM



Scaled to 185 on DL, toes over smith machine bar. Near as I can figure, the last time I did this was the 110403 WOD with the same scaling at 9:37. Time flies.

Comment #203 - Posted by: Scott Andresen at December 7, 2012 10:42 AM

8:06 PR!

Comment #204 - Posted by: Ukkrew at December 10, 2012 8:47 AM


Comment #205 - Posted by: chavez at December 11, 2012 3:54 AM


Last w/o before knee surg. Sub #135 pp for HSPU's. 11:44

Comment #206 - Posted by: denob at December 11, 2012 10:59 AM

21-15-9 reps of:
225 pound Deadlift
115 pound Standing Shoulder Press


115 lb SSP was a good sub. Had to do them in 1's and 2's to finish out the WOD.


Comment #207 - Posted by: Kent at December 11, 2012 3:29 PM

5:03 (PR)
Done after 11 Dec 2012 WOD (10x2 Zercher Squats)

Comment #208 - Posted by: mlt at December 12, 2012 8:17 AM

185# dl (back)
hsp with toes on smith machine



Comment #209 - Posted by: phat boi at December 17, 2012 1:55 PM


Comment #210 - Posted by: Manchild at April 29, 2013 9:29 AM

09:14 30.05.13 as rx'd (1st 15 strict then kip)
10:03 11.07.12 as rx'd (kip HSPU working back in)
10:06 03.05.12 as rx'd (strict)
12:58 12.11.11 as rx'd (strict)
10:36 18.04.11 (less assisted by rack)
16:46 13.12.10 (assisted by rack)

Comment #211 - Posted by: zenoperegrinus at May 30, 2013 2:41 AM

CFWUx3, 20x5, 60x5, 90x5
10:41 (-1:29)
All strict HSPU

Comment #212 - Posted by: Doug at August 3, 2013 8:12 PM

6:07 (PR)

DL uninterrupted

Comment #213 - Posted by: sr at November 22, 2013 8:20 AM
Post a comment

Remember personal info?