225 deadlift
pike pushups

13:15

14:43
Rx’d

First true wod after spending the past few weeks working up the point I was comfortable.  Been doing one meal a day plus meal replacements trying to slim down too.  Did this in 16:56 at 135# DL and HSPU to abmat on three skinny plates.

M/27/5'8"/175lb
CrossFit AFK

7:55 - Rx (Slow for me, went out too hot and did not warm up my glutes enough for this. Disrespect the workout and the workout will disrespect you.)

Diane - Scaled
21-15-9 reps for time of:
Deadlifts
Handstand push-ups strict with abmat under head
♂ 185 lb

7:00

scaled to regular push ups
4:14

6 minutes even 

21-15-9

155 lbs deadlift 
push-ups 

9:20, 135 lbs, and assisted hand stand push ups

Scaled HSPU to regular Pull
12:10

18:25 rx
Need to work on those handstand push-ups.
Time to start putting them together and getting longer strings unroken 

10:36
DLs@135#
Rd 1: Strict HSPUs x6 reps, kipping x2, x13 pike press
Rds 2-3: Pike Press only

155 lbs, RX strict handstand pushups
7:22 
did Luce before this.. pretty satisfied with stamina

21-15-9
DL, 115#
Strict Pushups

6:41

Beginner Option:
21-15-9 reps for time of:
Deadlifts
push-ups
♂ 115 lb

3:48

4:23–beginner w/ 115 DL, push ups. 

10:05, scaled. 185# deadlifts, HSPU as Rx

7:08
sub 115 lb push press for HSPU.

5:29

https://youtu.be/PWR6Atv1gMw

11:00 rx. Can’t remember PR but I’m pretty sure it’s around 7:00. Haven’t done rx weight for a long time. 

Today: SC str HSPU to 2" mat...19:57
6/2/20: Sc strict HSPU to 4" mat...8:57

9:44

Rxd 7:40

Rx
4:36

Compare to 210306 - 6:06

Son(15)
deadlifts @185(21,15,9)
HSPUs (7,5,3)
6:30

5:13, with 275# deadlifts and strict HSPU.

Heavier version of Diane.  Just something to get the blood moving post-plane flight and wanted to get more work in on deads.  Broke deads 7-7-7 / 8-5-3 / 6-3.  Broke HSPU 15-6 / 10-5 / 9.  Maybe could have gone unbroken but back and legs would have had trouble coming back to deads so soon.

50m/5'10"/180

21-15-9
135lb DL
Incline Push Ups
T 5:02

Slowly breaking up scar tissue in lower back and shoulders from old injuries/surgery. Still good progress from starting CrossFit in November. 

6:23

DL (185)
Kipping HSPU to abmat
*Struggled with the HSPU

GWU: Full Body Rotations
2x 20 GoodMornings/MonsterWalks/20 Band Pullaparts/ 10 KBS/ Inchworms

SPWU: PVC DL Prog. ^ wod weight

HSPU> pike push-ups/BoxHSPU/ HSPU

COOLDOWN: Shoulders&Legs

Dl 225 lbs 
Handstand Push Ups 2" deficit
4'45"
warm-up: 5 Rounds CleanComplex
Clean Dl + Hang Power Clean + Front Squat + Jerk + Squat Clean
30 kg - 40 kg - 50kg - 60 kg - 70 kg

Diane (scaled)
21-15-9
DL 225#
Piked push-up, feet on 30" box
7:41

Don't have compare to data, but I know it's been a hot minute since I did Diane at Rx weight - it got me but I loved it!  I don't have HSPU like that to get the intended stimulus hence scaling to piked PU.  Plus the left elbow is playing up a bit under load.

Modified:
--
21-15-9 reps for time, using @ 2x 12,5 kg DB, of: 

DB SDLHP 
DB strict press 

> 8'48''

Then, untimed: 

50 DB deadlifts @ 2x 12,5 kg 
45 meters of DB overhead walk  @ 2x 12,5 kg 
--
Peace. 

m34/5-10/215

21-15-9
deadlifts 135

feet on the wall hspus
7:41

M/39/72”/170

as rx 6:51

9:32, 185lbs

Compare to - 8:00, same weight. 

***Note to self, spend more time upside down***

Rx’d:  5:30 (PR)

05 March 2021:  7:25
200620: 9:27

M/ 39y/ 170lb/ 68”

Scaled to
21 15 9
trap bar dl @ 185#
12 9 6
strict hspu to abmat
7:12
m/53/175
compare to was same scale but no abmat
11:53
compare to 2015
was 
175# dl
no abmat hspu
7:45

For time: 28 minutes 

M/38/5'9"/193 

2:43 RX

Rx   3:16

10:56 rx

5.50

Admat strict HSPU

On shift 0900 55 degrees
Felt great and weight was good. Broke up the reps, next time would like to try and push strait through. 

1.02 mile warm up 

21-15-9
Deadlift                   185 lbs
Strict Push Press    95 lbs

1.15 mile cool down

Scaled to:
dumbbell deadlifts 2x 75lb dumbbells
strict hspu to folded towel 

6:30

Scaled to 185# DL and piked push-ups, feet on 24" box
7:23
Shoulda used 195#, but pretty happy with this, given how my fitness has been going of late.

200602:  7:01 (195#/HSPU w/ feet on a bar at rack height)
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:  7:41 (185/wall facing HSPU)
130709:  6:33 (185/abmat HSPU)

60/5'8"/155

Endurance
2 Abs Tabata
10' handstand warm up 

WOD
21-15-12 for time
Deadlift (55kg)
Box pikes
10:02
M42- 83kg-183cm

3:29  scaled, push up DL 155 omg haven’t move that fast in a while 


sorry had to correct @jimrix 
but thank you still 

21-15-9 reps for time of:
Deadlifts (155)
Pike push-ups

9:44

7:44

200602 6:54 #185 and pike PU

Afternoon Biked 10.5 and ran 6.5 miles alternating runs were all +/- 8 minute pace 

M/48/6'2"/185#

Scaled/modified to 225# trap bar DL and sub'd HSPU's with 26# DxKB strict press/push press combo =1...rep scheme as rx'd....6:13

9:02 
225 lb / kipping HSPu 

21-15-9 reps for time of:
Deadlifts 
195-lbs push-ups 
6:50

4:46. Had to add another workout to this haha. 

21-15-9
DL 185#
Strict HSPU, switched to 2-to-1 strict pushups part way

9:31
3:36/4:25/1:30

For 15 did 10 HSPU, 10 strict pushups
For 9 did 18 strict pushups

160# male Rx Diane in 10:56 @225

Started RXd but after the 9th HSPU had to put a yoga block down to limit range of motion. Shoulder was just not having it. 

8:58. 

lacking motivation to push, probably need a break. 

Beginner: 
135lbs
Push ups

6.07

Rx:Diane for time 06:14 minutes 
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♂ 225 lb

M/50/88

D.L 155#
P.P 95#

7:33

Champions Club Scaling Notes

RANT
In 2010 I saw the classic main site video of the dudes doing "In-'N-Out Fran" and I got inspired to do a Baconator Diane (Triple, Double, and Single Baconator from Wendy's at the start of each round). It was miserable and I didn't finish the Single Baconator. The reason I brought that up is because I had every intention of doing Diane before the sessions today, but when I got to the gym this morning I came to find that the roof... well... it tried, I'm sure... but it seems the 8 inches of snow followed by a 50-degree day was a little too much to ask of the poor thing. So needless to say my morning was spent mopping and placing buckets/water coolers under leaks. Only thing is one of the kids from our Babies session had her birthday party after the Babies session, and, I mean  yes, there were vegetables and fruit available, and I had that too, but there was also pizza, and I had 6 slices - which is the same amount of commas included in this terrible run-on sentence. And 3 breadsticks. And one of those stale-ass store-bought cookies with M&Ms in them. And birthday cake and two helpings of cherry ice cream. And then I tried a few handstand push-ups after everyone left and was reminded very quickly of my Baconator Diane and opted to invent the Stamina Scale on the spot instead. This rant has ended, let us to go with peace love and serve the Lord. Thanks be to God.

WORKOUT THEMES
See rant from yesterday. Benchmark workout, test of the blended capacity in weightlifting and gymnastics. Squatting with an emphasis on pushing and midline, changing orientation, pushing (originally done without kipping, FYI).

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM					x

HEAVY

STRENGTH SCALE
15 rounds of:
3 deadlifts (as close to rx as possible)
3 strict handstand push-ups

STAMINA SCALE
For time:
45 deadlifts
45 dumbbell strict press

COORDINATION SCALE
5 rounds of:
21 deadlifts (very light weight)
2:00 handstand practice

MY STUFF
Stamina Scale. 6:12. 185-lb. deadlift, 35# dumbbells

GENERAL FEAR LEVEL: 7

8'