“Diane”
21-15-9 Reps For Time:
Deadlifts 225/155
Handstand Push-Ups
Scale the load on the deadlift so that you can perform at least 10 reps unbroken, or around 70% of your 1RM. Kipping is allowed on the handstand push-ups as long as you can maintain tension throughout, aka, don’t rest your body weight on your head and neck. Scaling for handstand push-ups is 1 or 2 AbMats or heavy dumbbell push press. If you can perform some handstand push ups but 45 of them isn’t in the cards, consider scaling volume to 15-9-6, or even 9-6-3.
Post time and Rx to comments.
Compare to 1.12.15 and 6.12.14.
Congrats to everyone who PRed yesterday in Coach Jeremy and Coach Margie’s Strength Cycle Total. Everyone wrapped up a week of PRs in the eighth week of our eight-week programming cycle yesterday, which means… CRUSH WEEK BEGINS TODAY! Get psyched.
- Coach David penned a new piece for his blog Inside the Affiliate about breaking down Olympic lifting for new(er) lifters. Check out his advice for coaches (and for new athletes)!
All The Good Reps, and Only the Good Reps
By Chris Fox
We’ve almost all been there before. You’re tired, it’s your 50th pull up, handstand push up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.
With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.
At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.
Crush Week—during which we bias longer, higher volume or benchmark workouts and overlap elements that were programmed on particular days—begins today. Remember: all the good reps, and only the good reps!
_____________________
Dan Bailey does Diane in 1:35 CrossFit
Kristan Clever does Diane in 1:54 CrossFit
6am travel workout at BRICK Boston
Backsquat: 5x5x5x5x5. It's their de-load week so the goal was to keep this light. My groin still hurts so I kept it at 135# and did the squats slow and with (I think) good form.
Push Press: 5x5x5x5x5, climbing to 165#. I was able to cycle them (with a rebound) except for the last set.
Metcon: Rx in 3:22
10 rounds for time
3 deadlifts at 275#
3 strict HSPU
The mecon was spicy. By the 2nd to last round I could barely kick up to the wall since my balance and core were toast.
Here's a little ditty
About doing Diane
First you do some deadlifts
And then some handstands
Under two minutes makes
You a star
Five or six minutes is
Just about par
Oh yeah, WOD goes on
Long after the thrill
Of WOD-ing is gone
Oh yeah, I said WOD goes on
Long after the thrill
Of WOD-ing is gone
Oh, and 4:11 with Rx deadlifts and 30# DB push press. On the minus side, I could do only one wall walk hold in warmup before my wrist started complaining; on the plus side, that's one more than I could do a month ago.
@Michael A.: Dude, 25 reps or 3125 reps? If the latter, sounds kinda harsh.
6am.
Diane: 5:27 Rx. This is a almost a 3 minute PR for me. Deadlifts: 11-10, 6-5-4, 5-4. Probably should have held onto the bar and only broken the 2nd round into 2 sets. HSPUs: 11-10 (all strict), 8-4-3 (11 strict, 4 kipping), 9 (all kipping).
6am with NickDowell
Diane: 9:56 with Rx deadlifts and 15-9-6 strict HSPU. First time attempting Diane and I haven't really done HSPU in a WOD before (only the warm-ups) so decided to scale. Glad I did. Only 1 fail on the HSPU on #8 of last round. Debated between no abmat and 1, glad I went with no abmat. Under 2 minutes is insane.
Deadlifts 11-10, 8-7, 9
HSPU 5-3-2-1s, 3-2-2-1-1, 3-1-F-1-1
6am with NickDowell
WOD in 6:20 at 155# and 30#db push presses. Deadlifts were 21, 8-7, 9 and push presses were 11-5-5, 8-7, 9, lots of pauses/breaths in between.
Nicely done on both fronts Stella!
OG
Diane (modified)
225# Deadlift w 75# Press
Time: ~ terribly slow —> glacial
It was my first time ever doing the DL part at Rx, but after a +40# PR on it last week, I went for it.
Spoke to Noah on the way out, and he said (wrt his back) "I'm always recalibrating expectations". I thought this was a great thing to keep in mind particularly if you're injured (and older, like myself). I never arrive at the gym, warm up, and expect to do what I thought I was going to do just an hour before. Sometimes I surprise myself and increase, but most of the time, it's the opposite. But that's cool. Recalibrate. For example, tomorrow, instead of coming in and doing Wednesday's Crush Week WOD, I'll stay home and play Star Wars Battlefront while eating a plate of salami.
Onwards and upwards.
Here’s a quick snap shot of my experience with the Strength Cycle. I decided to sign up mainly because my squats were all over the place. I started the cycle with the following 1RMs: BSQ 255 / Press 140 / DL 315.
Thanks to the fantastic coaching from Jeremy (and one class with Margie), I ended up with the following RMs / PRs:
BSQ 295lbs / 305lbs (no rep. depth and nerves got the best of me) / 300lbs PR.
Press 145lbs / 155lbs / 165lbs PR (I think I had a bit more in me)
DL 345lbs / 360lbs (this one moved about .00001 inches of the ground). For my 3rd attempt Jeremy gave me the best tip ever: grab the bar… chest up… and i don't give a #$%^ but you're going to pull for 3 seconds!!! I did exactly that and 360LBS MOVED UP! PR.
I had a great time working out with Amy, Andre, David, Robyn, and the from time-to-time crew of Francesca, Christian, Ralph, Kim, Henry, and Joe.
Thank you Jeremy and Margie for the excellent programming and coaching.
Diane in 5:31 at 155# and 35#db push presses. Deadlifts were unbroken. Push presses fell apart quickly and even became sets of 3s at the end, but tried to take minimal rest between putting them down.
CFSBK crew! I'm looking for a sitter for my kitten, Kima, for about five days around Christmas. I'd be happy to offer up my North Slope apartment for the week in exchange for some kitten care. More info posted in the classifieds section, and feel free to email me! lvs3h(at)virginia(dot)edu. Thanks!
Great work on the many PRs form last week and yesterday's Total!
Chris – I enjoyed reading your perspective on your current state of training even after you outed yourself as a Kurt Cobain emo kid.
BK – 3 minute Diane PR is amazing.
—
10am
Squat
225x10x3
Front Squat
185x10x3
Incline Bench Levers
4×10
Side Planks
4x :20ea
6AM "Diane"
I think this is my third attempt at Diane. Deadlift weight at 205#, instead of 185#, after some not so encouraging words from the group. HSPU with 2 abmats. Shoulder has been destroyed for most of this cycle. I couldn't get full range on the handstands so settled for double mats. 8:12. This is nearly the same time I had last time with scaling the HSPU's 9-6-3. So am pretty happy with results. BK was flying this morning!
Deadlifts: 12-9, 9-6, 9
Handstands: 7-7-4-3, 6-4-3-2, 4-3-1-1
Came in before 12pm class to work on some snatch stuff Arturo recommended for me with the empty bar and 53#. Adding this to my warm-up going forward.
Diane in 4:22 with 6-6-6 HSPU's to 2 x abmats.
This is a very big deal for me as I just learned how to do these a few weeks ago in AG. They used to scare the crap out of me. it was pretty amazing to be able to do them in a WOD. And by the last set I think I actually figured out the best way to do them! Deadlifts were fast and unbroken.
First Crush Week for me in a very long time and it's already been fun. Excited to see what the rest of the week brings!
Did the actual cash-out and followed with a trip to the Russian baths in the East Village. Just what the doctor ordered. I shall sleep well tonight 🙂
8AM
5:10 Diane RX'ed with HSPU to an abmat, which I then laid on like a pillow post-WOD
(huge relaxation PR for me, highly recommended)
Diane: DL 155#, DB Push Press 25#, HSPU is work in progress (good reminder to practice)!!
21 DL – 9/6/6
21 Push Press – 12/9
15 DL – 5/5/5
15 Push Press – 10/5
9 DL – 5/4, got soft here, hoping the Low back is okay tomorrow!
9 Push Press – 9
6:11
Diane: 6:33
DLs at 155# 21-15-9
HSPUs with 2 ab mats 9-6-3 (kipping)
DL: 15-6, 7-8, 4-3-2
HSPUs: no pattern to breaking them up, just did what I could.
Last time I did Diane, I did pushups so had no idea DL/HSPU combo would fry my back so badly! Normally I can do the 9 DLs unbroken but back was too lit up!
Diane – 9:27
21-15-9
Deadlifts — 155# on first 35 reps, then 133# on last 10
8-7-6; 5-5-3-1-1; 3-3-3
HSPUs — kipping Rx
8-7-6; 5-3-singles; 2-2-2-1-1-1
I think this is the first time I did this full volume.
I knew 155 would be tough but I didn't account for the duel effect of heavy DL and kipping HSPUs on the old back. Disappointing but something to work towards.
Thanks to a great 5:30 class for keeping me going through all the singles and failures, and congrats to Ellie June who obliterated her last PR with 5:something Rx. So awesome.
I'd like to add: two 1 minute hollow holds.
Didn't think I could do that so there's a silver lining
I love when the blogs are linked up! January I did 75# and push-ups, today I did 125# (70%) and kipping HSPUs! Crossfit works, guys.
5:47 with 125#, 9-6-3 hspus with two ab mats.
I could have done full volume HSPUs, but it would have taken forever. So, Brendan suggested I make up the reps after the workout was done. Took me until ~15:00 to get all 45 HSPUs in (includes breaking down the bar) Definitely 1 ab mat next time.
Cashout: made it through 1 minute of the hollow hold, then broke up the last minute. 3X3 blue band MU transitions.
7:30 with Ro and Noah
Diane at 155# and 9-6-3 HSPU with 2 ab mats.
7:52
I forced Arturo to teach me kipping HSPU during the warm up, so I'm pretty happy with how it went since I just learned them today. Failed a few towards the end so that slowed me down, but I'm glad I attempted it.
Last heavy day before the meet on Sunday
Snatch: Up to 95%
275
286
297X
297
CJ: supposed to be up to 90%, but i was feeling good…
330
352
374
Back squat: 3×3@70%
330
Still new to Crossfit in general, just officially started on the 1st… but that's all the time I've needed to be thoroughly impressed with the coaching in particular.
Words I've received, encouragement I've heard, instruction given prior to and during all moments — it's been amazing to experience such a great culture.
I've spent most of my time with Fox, Whit, Noah and Jess and really appreciate all the time and encouragement.
7:30pm
Diane in 7:30
Deadlifts at 225 — 16-5, 8-7, 9
Scaled to push press with 35s. These were sorta done in bunches: broke twice on the set of 21, broke twice on the set of 15, and once on the set of 9.
Haven't focused on a lot of overhead movements in the past and it shows. Looking forward to getting better there.
Go Tyler!
Thanks Kate!
Make Up Post from last night's fun with some of the comp kids:
Crossover symmetry
Hip Mobz / PVC warm up
Snatch: warm up for WOD, find a moderately heavy single
63#: 3 pos snatch, a few singles
83x1x3 (power, full)
93x1x2 (power, full)
103x1x2 (power, full)
113 solid
Conditioning:
21 power snatch (95#)
21 burpees over bar
15 OHS
15 burpees over bar
9 (squat) snatch
9 burpees over bar
Time: 12:03
last to finish, per usual…
PS: thought I'd start the PS by cycling triples, but I did two in a row and then said F THAT! and switched to singles. I got through the 21 faster than expected! think I failed one b/c it was way out in front and I didn't get under it at all
OHS: 9-6
Snatch: singles. failed one b/c soft at the bottom.
Burpees: did as lateral; thought that was how it was written but guess it didn't matter
Then decided to snatch a bit more because I was feeling revved up:
113, 123F (out in front), 123 (felt smooth! this is 95%), 133F (pulled to chest, no commitment), 133F (SO CLOSE! it was over my head, I just didn't punch through enough. EFFFF!), 133F (didn't commit, tired)
I know this weight is there. I am going to hit it soon!!!!
3 sets 20-25FT handstand walks, unbroken! getting better.