Diane, loading for Crossfit WODS and a question of strength

[Allen Yeh]

Where the heck have you been?

[Kelly Moore]

"Almost Righteous Deadstop Diane"

11:25 - Dead stop 225# trap bar deadlifts, increased ROM HSPUs using 6" blocks under my hands. Dead stop double bodyweight deadlifts were a bear....even harder were the increased ROM HSPUs. Much more taxing than the boucing headstand verson of Diane. Tough workout!

I made a video of the ordeal, but I did not realize YouTube will only post 10 minutes. The video is still uploading....I really need to get better at the HSPUs so I finish under 10 minutes!

[Patrick Donnelly]

Re: Kelly
Download a free video editor called VirtualDub. (The DivX video codec is also nice, for letting you save compressed low-memory videos.)

With it, you can either trim a segment of the video out, or you can save the video as multiple parts, and have certain parts played in fast forward. For example, you'd save the 21 rep part in normal speed, and the 9 rep part at normal speed. The middle 15, being less exciting than the start or end, could be edited to play at a 1.5x framrate, then saved. Using Windows Movie Maker, the three clips could then be appended into one video, and have subtitles added, such as "this part in 1.5x fast forward."

[Kelly Moore]

Thanks Patrick...there were so many choices and I am so computer dumb that I couldn't figure out what I needed.

To accomodate YouTube's 10 minute time limit, I did "short" Almost Righteous Dead Stop Diane: http://www.youtube.com/watch?v=szUr6-Up0Vo. 15-12-9 of double bodyweight (225#) dead stop trap bar deadlifts and HSPUs off 6" blocks.

It kicked my butt.

[Patrick Donnelly]

CrossFit WOD 4/13/2008

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Well, I wasn't expecting that.

I do have a concern that 15 seconds isn't really enough to do many reps though. With the speed of such heavy thrusters and pull-ups, you'd be lucky to get 3-4 per round. Burpees probably have about a 3s turnover rate. A good amount of the rest times will probably be used in preparing for the next set too... Like having to continually strap 50lbs to you, and get up to the bar... Or returning the barbell to the rack after dropping it in the last round.

[Steven Low]

If the 50 lbs pullups weren't limited by strength you could probably bang out like 10 or so at the very least. Same with the thrusters to an extent (well, at least Greg Amundson doing them for heavy Fran.. heh heh).

Burpees do have a very slow turnover though.

I think this is meant to be a very, very strength biased "metcon" if you wanna call it that.

[Patrick Donnelly]

Originally Posted by Steven Low

If the 50 lbs pullups weren't limited by strength you could probably bang out like 10 or so at the very least.

If you're kipping.

I know the default pull-up is kipping, but I don't think many men will want to kip with a weight between their legs... For obvious reasons.

[Steven Low]

Should be possible without kipping although you'd have to have a very large strength requirement.

They do make weight vests > 50 lbs ya know. Either that or you can hang the weights low enough that you can hold them with your ankes.