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21-15-9 Reps for time of:
Deadlift, 225/155
Handstand Push-Ups

If you can't perform a full range of motion handstand push-up, you can scale the movement by placing 2 or 3 abmats under your head.  Otherwise, you could choose between a strict dumbbell press or even standard Push-ups. The deadlift should feel somewhat heavy but each rep round shouldn't take you more than 3 sets to complete.

"Diane" Demo with Pat and Texas Annie CrossFit

Post time and Rx to comments.
compare to 9.27.10

Vincent D works a Handstand to Forward Roll

Congratulations to Julie E on her wedding this passed weekend and upcoming honeymoon in Iceland!

Skill Session: The Kipping Pull-Up

There are still 2 slots left for Coach Noah's Kipping Pull-up Skill Session this Thursday at 8pm.  If you'd like to learn more about it and sign up, please click here

One Week Down, Three To Go!

Team SBK did an amazing job representing at the first Subway Series event at CrossFit Virtuosity.  We saw a ton of folks come out and even some first time competitors step up and take the challenge.  Next week's event is at CrossFit Long Island City. Lets keep up the great momentum, Register here!

Missed the action last Saturday? Check out the photo set on Flickr here. Thanks to Dan R for the amazing shots.
CrossFit WOD Stand Up Paddleboard: Queens NY Promo Video CrossFit
2011 CrossFit Games Archives, Event 1: Swim, Run, Pull-Up, Push-Up, Squat, Run
Men's Heat
Women's Heat

Reader Comments (45)

My favorite girl!
I wasn't gonna WOD, tomorrow but now I have to. New PR, tomorrow for my first WOD as a married man.

August 8, 2011 | Registered CommenterDajM

Hi from Boston! I have realized a couple of things from my workout this morning:

1) Hotel gyms suck! Even the one I was at, which is quite a bit larger than
most hotel gyms I've been to, was lacking in basic stuff like, you know, a yoga mat. So I was sweating all over the carpet when I was doing situps. Awesome.
2) I do not know how to do a suitcase deadlift. I had fantasies of trying to do a scaled Diane here, but that died after I just couldn't figure out what to do with those damn dumbbells.
3) I didn't realize just how much y'all's encouragement (and of course the death metal) helps me get through a workout! In the end I did the very wussy workout of 3 rounds NFT of 10 thrusters, 20 situps, and 10 slightly elevated pushups, and boy did that take me about three times as long as the same thing would have taken in an SBK class.

My hands are almost healed, but ow, not quite. The pushups felt much better when I switched to doing them on a padded bench instead of a step.

August 8, 2011 | Unregistered CommenterStella

PS: god, I wish I had a foam roller right now! Stupid hotel gym!

August 8, 2011 | Unregistered CommenterStella

Stella do you have a lax ball? The perfect travel companion

August 8, 2011 | Unregistered CommenterShane

Hey guys - great getting to know some of you better at the Subway Series this weekend - Zercher lifts and Fette Sau BBQ rules -

My buddy in Dallas that talked me into Crossfit is looking at switching boxes and is a bit stuck on what to look for before making the jump. I talked to several folks that came to CFSB through a lot of research before hand (and I just got lucky cause I live close).

What is advice I can relay on what he should be looking for in programming, coaching, etc? Thanks Mel

August 8, 2011 | Unregistered CommenterMel

From yesterday:

Nice quiet noon class with Coach Nikolai. Got my volume squats in at 195 which felt pretty good. After a long while squatting too low and too soft I have corrected it by squatting too shallow. My first set had some suspect reps in it, but I ironed it out by the second and found better depth and bounce. Thanks to the indominatable Kate D. for video and getting chalk all over herself.

Did the Tabata WOD, worst round was 21 DUs and 10 situps. I suck at situps, fo reals. My snazzy custom tape job on my rope ended up creeping up the grip and interfering with the bearing, so the 21 round had me acting like a Nascar pit crew to try and fix it while time ticked away.

Good times.

August 8, 2011 | Unregistered CommenterNoah

Great video from GymnasticsWOD on the handstand push up


August 8, 2011 | Unregistered CommenterFox

an good 6am with coach d.o. was initially apprehensive about DIANE

pre WU

3rnds nft
15 hollow rocks
15 air squats
10 push ups
5 pull ups with new grip

delicious hip openers

21 15 9 DL/HSPU
DL rx
HSPU 3 abmats 9,8,6
had a ton of trouble kicking up to the wall for the first 2 rounds, wasn't tight and have not been inverted for a while.
thanks coach d.o for spotting me and fixing my form. third round was much tighter and felt a lot better.

kudos to dan b for beasting through it.

lap swimming in RED HOOK with alec and deb. just missed lady fox.
easy swim today, to loosen up after the weekend.

August 8, 2011 | Unregistered CommenterMcGrath

My blister on my hand kept ripping which really limited my deadlifts today.

11:30 with 180 pounds, 1 ab mat

August 8, 2011 | Unregistered CommenterKeith W

Diane kicked my ass today: 17:37. Started Rxed, then after 16 HSPUs, I hit the wall hard and couldn't get any more. Moved to 1 abmat, then to 2 a few reps later. Lots of failed reps in there, but at least I got to work on my handstand kickups a bit. I should've scaled this one right out of the gate.

Thanks to DO for his patience and coaching and the other early birds for cheering me on after they all had time to finish, put away their weights, and enjoy a nice breakfast.

August 8, 2011 | Unregistered CommenterDan B

Really good 6am with DO and Felix, who spent a full hour working on push ups and hollow rocks.

As always, I was very impressed with the way Dan B attacked the WOD, but also, I realized how much I enjoy taking class with him, because I like being with other people who sweat as much as me during the warm up alone. Solidarity.

Finished Diane in 9:22 at 100# and elevated push ups (the 6 hole)

August 8, 2011 | Unregistered CommenterJJ

i cook a lot of ground meat in the summer when it's too hot to roast or braise.

ground lamb is one of my favorites, and i made this Middle Eastern lamb meatball recipe yesterday and really enjoyed it. leave the yogurt sauce out if you don't do dairy.


August 8, 2011 | Unregistered Commentermichele

WU 1:
15 hollow rocks (I'm just holding my form for 15 sec per Coach Shane's instructions.)
15 air squats
10 push-ups (negative push-ups)
8 ring rows

WOD: modified "Diane"
DL: 72#
Push-ups on slightly elevated barbell instead of handstand push-ups
So, apparently I didn't lift heavy enough or something because Coach David made me do ANOTHER round of 15 DL's and push-ups when I finished the WOD! Felt good doing this one considering I did not want to get out of bed this morning and was still groggy during class intros...

August 8, 2011 | Unregistered CommenterTraci T.

this wod looks super fun. i love alternating push/pull wods because you can just keep working the whole time. too bad i'll be in north carolina and can't do it :(

michele - i am so making those lamb meatballs

btw, still looking for gym recommendations in san francisco and vancouver, BC. please let me know if there are any boxes you love in/near those cities!

August 8, 2011 | Registered CommenterNick Angiolillo

I do not have a lax ball, but clearly I need one!

August 8, 2011 | Unregistered CommenterStella

What to look for in a CrossFit Gym:

Programming: If all their workouts seem like 20 minute chippers you should be apprehensive about what you're getting yourself into. There are a lot of effective ways to program so just make sure some thought is being put into what's going on. If you're not sure you can send the potential gyms blog's my way and id give you my humble opinion

culture Does it seem like the gym is inclusive to all types of folks? Does it reward good movement? Are people smiling?

Coaches Are the coaches engaged in what they're doing, are you actually being coached?

Dogs How often do you see dogs in the gym? Are they goooood boyyyssss


Im only aware of SFCF, I looked at the BC affiliates on CrossFit.com and i didnt recognize too many. there are a TON though.

12pm Group
3 Rounds
15 Squats
5 Pull-Ups
10 Push-Ups
15 Hollow Rocks

14:48 as Rx'd

Poor showing performance-wise on this. About 5 minutes slower than my last time. Barbell felt heavier than it should have and HSPUs broke down to smaller sets sooner than expected. Oh well, still enjoyed every second.

August 8, 2011 | Registered CommenterDavid Osorio

Hi all,
There’s a strongman event in NJ in two weeks that looks really fun. I’m signed up to do it, but there’s only 2 women signed up (including me) so far and they need at least 1 more to make a women’s class. Let me know if anyone wants to do it. I’m gonna rent a Zipcar and probably hit the beach afterwards. Nothing goes better with bruises than a suntan…


If you're interested, email me: whitneyaeden(at)gmail(dot)com

August 8, 2011 | Unregistered CommenterWhitney Eden

Subway Series event number 2 is at 60+ registrants already, don't sleep!

August 8, 2011 | Unregistered CommenterFox

After a month of travelling, today felt better than I expected.


WOD (scaled):
8:40 @ 16-9-6
Deadlift: 140lbs
HandStandPushups: 1 ab matt

Could have gone heavier on the DL, but that month off means my own mini ramp-up!

August 8, 2011 | Registered CommenterJustin Z

Signed up for SS #2 @ CF-LIC without knowing the scaling options because I cannot do hand-stand pushups for muscleups so maybe they'll let me give stranger hugs for points or something.

Looking forward to some lovely scaling options.

Whitney, that contest looks awesome! I hope you get more ladies!!

August 8, 2011 | Unregistered Commenterasta

Would have loved to be doing this workout right now, but life got in the way. Hopefully will be able to make it up tomorrow morning to make it up and also meet all the TFBA's from the AM classes.

And just signed up for the subway seriers at LIC, are we going to be playing with HSPU and muscle up's during tuesday's comp class? Has been a while since I've done a MU...

August 8, 2011 | Unregistered CommenterDan Rx'd

Just wanted to clarify that by "life got in the way" Dan really means that he's really happy to have someone taking him to go see The Kills tonight.

August 8, 2011 | Unregistered Commenterasta

Diane in 15:34 at noon class.

DL easy. HSPU hard.

Did my first kipping hspu's with occasional success.

Oh and ran 6 miles with Christine this morning.

August 8, 2011 | Unregistered CommenterCarlos

I'm planning on registering for the CF Sports Series Paddleboarding this weekend. I'll be driving out to Far Rock. I have spots in my car if anyone wants to go shoot me an email flynn(dot)rachel@gmail(dot)com

August 8, 2011 | Unregistered CommenterRachel

As Rx'ed. No kipping nonsense.
Very dissapointed with that number. Should have been sub 5. Just couldn't get the hspu to go smoothly today.

August 8, 2011 | Registered CommenterDajM

8:39 205 deadlift and box push ups

August 8, 2011 | Unregistered CommenterDavid Mak

Yiddish term for today's workout : OY VEY or HOLY $^&*

I should hhave scaled this workout. Instead of scaling I did first 1rd of DL's at 225 and did 21 hspu. Took me 4 sets of hspu, and then it all went downhill.

I DNF'd and learned a valuable lesson.

August 8, 2011 | Registered CommenterDH3

6:00 rx'd some good cues and strategy from David on going out with a reasonable pace, this was 3 minute PR mostly due to not hitting single hspu until the last 3 reps.

Worked on some mobility for a half hour post wod, starting to feel the last month of stretching actually making a difference, no more knee pain at the bottom of the squat...mobility does wonders!

Dan, I think Fox was saying Muscle ups were in store for tomorrows Comp class, FYI

August 8, 2011 | Unregistered CommenterMike Mishik

I left my sunglasses on the sign-in desk tonight - I'll try to come by to pick them up tomorrow am, thanks!

ps. oh yeah, I did a workout too - the 3 x 5 x 212.5 squat (just 2.5lbs shy of my previous 1RM!) took it out of me and I didn't do as well with the press and DL - failing at 62.5 on the press and only getting 4 x 210 DL. I was feeling a little lame about that until I looked back at my log - when I finished the strength cycle in march, I was pressing 57.5 and failed at a 205 DL. And we still have three weeks to go!

August 8, 2011 | Unregistered CommenterErica

SBK pic made the mainsite page for tomorrow! Pretty cool, except they spelled David's name wrong :/

August 8, 2011 | Unregistered CommenterMike Mishik

Dan - the rumor is true. lots of muscle up skill work tomorrow night. Hope to see you then!

Volume Squats this afternoon, solo
235x10x2 (+10lbs from last Sat)
Felt a bit inconsistent. I really hate squatting alone.

Then, this evening with the Captain and the lovely Mrs. Fox

7:14 Rx'd
Strict HSPU
Really wanted <7, but...Set an even pace and felt pretty good with it. The last 2 times I've done this WOD I've been pretty jacked up for a week or so after. I don't think that'll be the case this time. Also a PR by at least a minute.

DL - 14/7, 7/5/3, 9
HSPU - started with like 5 and then worked in sets of 3-4 thereafter.


Subway Series has 16 slots left...SIGN UP AND REP SOUTH BROOKLYN!

August 8, 2011 | Registered CommenterFox

Quick 7am swim at Red Hook, got 12 lengths again. A few times I actually felt like I was able to appropriately time my breathing with my stroke. Good to see and chat with Deb and Alec (and just watch DMG swim lap after lap...). The only other day I can make this week is Wednesday so maybe I'll see some other folks then as well!

7pm group class:
-Warmup 2 with 5 95# DL's in place of the reverse lunges

-DL's rx'd at 155 and felt fairly easy although I didn't get any round unbroken.
-HSPU's kipping but full range of motion! Intended to go 6-4-2 but ended up with 6-2-3. The last round felt the best because I figured out to move my hands a little bit further away from the wall.
-Although I didn't get anywhere near the rx'd reps for hspu's, it was just nice to actually do them like this in a wod. This was good practice for Saturday!

Nice job to everyone who hit this tonight!

August 8, 2011 | Unregistered Commenterlady fox


If you're sticking with San Francisco, SFCF is definitely one to check out. Excellent coaches, and you train in the shadow of the Golden Gate Bridge. Just don't expect too much from the facility...they don't really have any walls. United Barbell (aka CrossFit SOMA) is also a very solid box in the city, particularly for Oly lifting. And it has walls.

If you're willing to go further afield in the Bay Area, CrossFit Oakland is great (although they're having some trouble with their facility right now, which has forced them to improvise a lot of workouts outside - which can be fun). CrossFit One World down in Union City is excellent as well. My wife and I went to CrossFit East Bay (which is in Oakland) for years, but I don't think the first class there is free - it's a $16 drop-in or so, I think.

RE: Diane today

8:21, scaled heavily to 185# on the DL and 9-6-3 strict HSPUs to three abmats.

I left the workout ambivalent. I felt energized, rather than beat up or injured, and I felt good about my form during the workout. But I was also definitely struggling with the ego, which was chiding me that I should have gone heavier. Coming back from injury has been a lesson in humility. But then, so has moving to New York.

August 8, 2011 | Registered CommenterDaniel O

Strength Cycle, Week 5, Day 1. Shane did a wonderful job subbing in for Jeremy.


WU: 45x5, 95x5, 135x4, 175x2, 195x1, 215x1
Work: 225x5x3

WU: 45x5, 75x3, 85x1, 95x1
Work: 105x5x3 (plus sound effects)

WU: 115x5, 135x3, 165x3, 195x1, 225x1
Work: 245x5x1 (235 was my old 1RM)

Funny, its not getting lighter.

August 8, 2011 | Unregistered CommenterSamir Chopra

Excellent swim with the swim team today-Jess, McGrath and Alec. 12 lengths which was my goal. Really starting to feel better and more relaxed in the water. And more in control. Would like to be able to keep this up in the fall and winter.

Ended up having a private with David today. Yow.
3RNFT: 8? hang muscle snatch to OHS
8? hang power snatch to OHS
8? hang squat snatch (all with 22# bar)

Med ball throws (solo fetch) :30 on, :30 off playing with variations in height and length of tosses

5RNFT: DB split snatch 6ea. arm, 8GHD sit ups
Worked with 20# and 25# dumbells
Quite a difference R v. L on these!

Love the unilateral movements. So challenging.

Cool down: Rise of Planet of the Apes. Good stuff.

August 8, 2011 | Unregistered CommenterDeb

dayum that sounds fun!

August 8, 2011 | Unregistered Commentermichele

I did my best today in honor of the fallen members of Team 6. And I'll be back tomorrow, because "the only easy day was yesterday".

August 8, 2011 | Registered Commenter/cy

Awesome 7pm class

WU - I talked to Shane about my hallow rocks and these felt a little better today. And David set me up with a really good assisted pull up solution that felt a lot better also. I think I might have gotten my first strict push up today, but it was messy.

Deadlift 72 lbs 21-15-9
DB press 12.5 lbs 21-15-9

August 8, 2011 | Registered CommenterChristine Naclerio

21-15-9 Reps for time of:
Deadlift, 225#
Handstand Push-Ups

Rx'd - 8:27

All deadlifts unbroken. Struggled on the HSPUs. Have not been working HSPUs in a long time. Need to start working them back into warm-ups.

August 8, 2011 | Unregistered CommenterJefff

Strength Cycle, Week 5, Day 1.
Agree Shane did a great job. Always good to get another set of knowledgeable eyes.


WU: 45x5, 95x5, 135x4, 175x2, 195x1, 215x1
Work: 225x5x3
Warmups always feel heavy...gets easier as I get to work...but by no means was it easy.

WU: 45x5, 75x3, 85x1, 95x1
Work: 105x5x3

Set 3 was hard. figured out a weird position/pain ive been having with my shoulder. will have to watch it as load gets heavier.

WU: 135x5, 225x3, 255x2,
Work: 285x5x1
Wow this got heavy quick. Last week was great. This week bar speed was good but I had to switch to switch grip. I was hoping I could get to 300 before switching grip.

August 9, 2011 | Registered CommenterShawn Sadjatumwadee

Just had my second to last class at CFSBK and last class with Jess (thanks Jess!). I did Thursday's workout since I won't be here (boooo).

45# bar
banded pull-ups.

Won't totally reveal the WOD ;)

See the 6am crew tomorrow for my last class at CFSBK.

August 9, 2011 | Unregistered CommenterMichelle L

Oh no, Michele! Good luck moving forward. It was a pleasure having you at SBK these last few months. Be sure to check in with us from time to time.

August 9, 2011 | Unregistered CommenterFox

hi everyone, this is my third week (?) out of foundations and i'm loving the group classes. as a transplant to new york, there's much to see and explore, but in my free time i mostly just want to hit a work out at CFSBK.

i scaled this carefully to see how it would go:
deadlifts at 123lbs
HSPUs 15-9-6 with 2 abmats

i love doing hand stands and being upside down in general. the push up part, however, needs some strength behind it (as do all of my movements).

a long overdue thank you to the coaches for an awesome foundations class in july, and to everyone at the gym who has said hello, chatted, and offered encouragement. it sure helps a newbie feel welcome!

August 9, 2011 | Registered Commenterellie june

daniel - thanks for the info!

August 9, 2011 | Registered CommenterNick Angiolillo

Ok Christine, this is for you!

Diane 21-15-9 6:19
155 lbs rx'd
HSPU 9-6-3 with 1 abmat
* went a little lite need to push it more with the HSPU next time ;)

August 9, 2011 | Unregistered CommenterJackie Z

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