CrossFit South Brooklyn

Established 2007

Crush Week: “Diane”

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“Diane”

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups

The Deadlift weight should be medium-heavy for you, and completed in 1-3 sets. Scale load as needed. For most athletes, however, this benchmark is more about the Handstand Push-Ups. To Rx this workout, you should be able to complete sets of 6-10 reps or more when fresh. If you can not complete at least 6 Handstand Push-Ups in a row, then scale volume or to heavy Dumbbell Push Presses instead. If doing the Dumbbell Push Presses, choose a challenging load that allows you complete sets of 6-10 reps or more.

Post time and Rx to comments.

Saturday, February 3rd: CFSBK Community Potluck

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm! This event is open to everyone and all are encouraged to come.

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge… animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, whole grains, and dairy are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

  • The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
  • If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
  • We’ll provide notecards so you can label your dish and list its ingredients.
  • When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
  • There will be a raffle for one free personal training session with Captain Osorio himself!
  • THERE WILL ALSO BE A BOUNCE HOUSE. Bring your kiddos!
  • If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
  • We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at events [at] crossfitsouthbrooklyn.com to let her know you’re available.
  • Let us know what you’re bringing by posting in the comments section of the event page!

We can’t wait to see you there!

News and Notes

  • Starting tomorrow, CFSBK will be offering Jiu Jitsu Open Mat hours with Callie Brennan on Tuesdays from 4 to 6pm! Jiu Jitsu Open Mat (accessible with a specialty-class punchcard) is a supplemental and informal training session for current students and practitioners with at least a fundamental knowledge of jiu jitsu. This is an opportunity to drill technique and spar with other practitioners on the mat and clarify any questions you may have about your training.
  • Also, don’t forget that we’re now offering a second Strong Fit class on Tuesdays at 6:30pm. This is a great opportunity to play with sandbags, the yoke, and other fun stuff!
  • How did test week go? Tell us about your PRs and other triumphs in the commens!

_____________________
Yesterday’s Results Board: Clean and Jerk | Row, Thrusters, Muscle-Ups
Exposure to Nature Promotes a More Positive Body Image Pacific Standard
How America’s Olympic Freestyle Ski Team Gets So Strong BarBend

Comments

  2. Was going to make up AG strength stuff before my PD day this morning, but saw the workout and had to go for it! So glad I did!

    Diane 8:59 RX
    So fun partnering with Kayleigh. She definitely pushed me to do it RX. I knew what the blog said about being able to do it in 3 sets or fewer… but I knew my hspus would be quick, and I could move consistently doing sets of 3.

    It was hard, but my rest was quick. 3s were definitely appropriate.

    Hspus:
    8-7-6
    5-3-2-2-2-1
    3-3-2-1

    Fun to see Kayleigh deadlift 155#— it’s what I look like when lifting 95#…

    Did my muscle up transitions on the ring thing after, so I at least did a little AGS. 3 sets of 8, 3 seconds down. 25#, 30#, 35#

    My day is going to be great!!

  3. Reposting this from a couple of years ago. Sing it in your head to “Jack and Diane” by John (Cougar?) Mellencamp:

    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

    (I can’t believe I missed out on this this morning for a stupid conference call — definitely getting my Diane on tomorrow!)

  4. 6am with Lauren and Ro

    Diane: 11:00 scaled HSPU to 9-6-3 w/2 abmats

    Hoo boy. Was fully planning to do DB push presses, but after practicing a few more HSPU (bringing the lifetime total up to ~6) and then hearing Ro say “if you have the skill, you should practice it,” I decided to try for the super scaled version. Got through it very slowly – strung 3reps together at the start of the 9 & 6 sets – sad singles after that. Took 4 tries to get the very last rep. Crazy how exact the set up needs to be – if anything’s off it doesn’t work, but once the position is right, it feels almost easy to pop up. All that said, it was good to practice these in a workout.

    In the meantime, those deadlifts felt like about 1000lbs. These aren’t much more than the bodyweight dls I did all unbroken last week. Just very very ready for a rest day.

  5. 7am w/ Ro & Lauren
    Diane in sub-7:00 (can’t remember exact time) with 155# and 10-6-3 HSPU. Came in thinking I’d do DB push presses instead since HSPUs sometimes mess with my neck, but they were feeling good so Ro recommended scaling volume. Really glad I did it this way! Did them in sets of 3 (and a few 2s) and they felt pretty consistent throughout. Fun start to crush week!!

  6. I can confirm that Allie crushed it this morning!

    Diane: 10:50 with 12-9-9 HSPU (originally planned on 12-9-6, which finished at 8:59) and one abmat. If I had the time (and no one around), I would be curious to try this at full volume just to have a true baseline – but regardless 30 HSPUs even to one abmat is pretty exciting for me.

    Excited to see what the rest of Crush Week holds.

    • +1 “no one around” – trying get my last rep with everyone watching was awful, given the working upside down and everything

  7. Well, its officially 2 years since I completed Foundations at CFSBK and I’ve never posted a comment about my workout, so I thought i’d give it a whirl!

    “Diane” – 6:24 (HSPU’s in 21-8-6)
    I was really looking forward to this workout and decided to go for it RX’d. Moved through the DLs fairly well, but I felt a very unpleasant twist in my neck on the 8th rep of 15 HSPU’s. I stopped there, went straight to 9 DLs, and then (stupidly) did another 6 HSPUs finishing in 6:24.

    With hindsight I should have scaled the volume of my HSPU’s. Towards the end of 21 I felt my left arm getting weaker and its the left side of my neck that I’ve hurt, so if I brought the volume down from the outset I probably wouldn’t be writing this with a heat pack on my neck. Meh!

    Awesome work everyone.

    Mrs Fox- you smashed it!

  9. Nice, Allie! Perfect example of picking the right workout to just go for it on.
    ————–
    Afternoon bro sesh (with 2018 CF Open target, David Osorio)

    “Diane” Rx’d in 4:53

    Been a while, not sure but I think this is a PR. Maybe I’d be faster if I kipped the HSPU but it just never *feels* right to do so

  10. 10 AM with Brett.
    modified Diane to
    15/12/9 deadlifts @225#
    and 21/15/9 push presses @35# in 7:01.
    Last time i did Diane in Nov. 2016 I did 180# and piked hspu’s in 8:58.
    Seems like progress.

  11. Yesterday: throwin’ down with a badass lady squad!! Open workout 16.2…

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb.
    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 / 115 lb.
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 / 145 lb.

    In 2016, I got 176 reps, which is 11 cleans in the round of 115#.
    Yesterday, I got 257 reps, which is 4 cleans in the round of 145#

    Very happy with this improvement! TTB endurance is much better. We changed our own plates for this as well, so that’s gotta be a good :30-:45 of time used.

    Think I finished the last set of DU’s around 10:15, so had 1:45 to get reps at 145#. Rested about :15-:20 between each attempt. Missed my third rep b/c I got soft at the bottom. A part of my brain was definitely laughing at KHarpz who let out an absolutely incredible lady-grunt 🙂

    TTB: 10-8-7 / 8-7-5-3-2 / 7-4-3-3-3-3-2
    DU: broke 30-20 every time to keep my heart rate a bit more steady but that may have been a mistake. shoulda rolled through.
    Cleans: all singles. definitely right for me. felt the chest burn and mental “oh f*ck” around rep 6 at 115#. 145 felt REEEEEEEEEAL!

    TODAY:

    a. 6 min
    6 40′ shuttle runs (i think?)
    7 pull-ups (butterfly, unbroken)
    7 DB push press @ 35# ea
    REST 3 MIN
    b. 6 min
    150m row
    5 power clean @ 105#
    3 push jerk @ 105#
    REST 3 MIN
    c. 6 min
    12 DB front rack walking lunge @ 35# ea
    4 bar muscle up (3-1, 2-2, 2-2, 2)
    18 DU

    a. 5 rounds
    b. 4 rounds + 38m
    c. 3 rounds + 14 reps

    tough stuff! first one felt steadiest. big breathing. pull-ups smooth and push press solid. jerks felt hard on the second piece; rested at the top to stabilize and breathe. cleans as singles. got a bit lazy with my rowing in the 3rd and 4th rounds. last piece was a bit messy — very taxed for BMU by that point so had a bit of chicken-winging. feels good to go a bit harder on these shorter pieces and get that burn back!

  12. What Whit said! I was pretty excited to be working out with J Fox, MeLo, Whit, and Toni. So much that i may have let out a few lady grunts at the finale. lol!!

    Yesterday:
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb.
    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 / 115 lb.
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 / 145 lb.

    –in 2016 I cleared the round at 145 and got all the way up to the 175 (which i couldn’t clean at the time, so i stopped at that point, that was a pretty stellar score, and I went V dark to get there.
    –yesterday I got 5 cleans into the 145, and I’m happy with that! I had been through a lot the previous week, and didn’t want to crush myself to clear the round, simply wanted to push while also having fun with some fierce competition. My rope was poopy. I tripped up a lot cause i forgot mine at home. Otherwise this performance was exactly what I was looking for! Overall the toes to bar felt really good and so did my cleans. I friggin love this workout.

    Today:
    A) 17.1 retest (with new standards!)
    –this year we’re not allowed to step to/step back on the burpee, two foot landing, two foot takeoff, but you CAN step down from the box. This was fine, just chose to “rest” at the step down instead of the floor
    — dumbbell transition has to occur below eye level, which is fine because I just learned how to do this efficiently and I do it below eye level anyway. so the only difference was the heart rate spiker for the BBJO!

    CrossFit Games Open 17.1 : 15 mins 6 secs | Rx’d 22 secs PR
    10 Dumbbell Snatches, 35 lbs
    15 Burpee Box Jump Overs, 20 in
    20 Dumbbell Snatches, 35 lbs
    15 Burpee Box Jump Overs, 20 in
    30 Dumbbell Snatches, 35 lbs
    15 Burpee Box Jump Overs, 20 in
    40 Dumbbell Snatches, 35 lbs
    15 Burpee Box Jump Overs, 20 in
    50 Dumbbell Snatches, 35 lbs
    15 Burpee Box Jump Overs, 20 in
    BBJO are toughhhh as nails without the step to/down. Been using this as a crutch for years. So I think this is HUGE for me. Super proud of this. Last year this workout left my low back in stitches. This year. No pain except FOOT CRAMPS!!!! Lungs didn’t even feel terrible until the very end. Went into this with no plan on purpose. Didn’t want to PR unless it happened naturally. All snatches unbroken. Wow wow wow! So so excited! If we see this one as a repeat i’ll be fixing to get this one sub 15 for sure.

    B) Run 1 mi TT : 10 mins | Not Rx’d 3 mins 35 secs | Not Rx’d
    On assault air runner. Ran as hard as I could but posterior chain is fried after 17.1. Energy levels are finally starting to feel normal!

    C) “Tabata” – AbMat Sit-ups : 8 x 20 secs / 10 secs : 87 reps | 87 | Rx’d -7 reps Tabata AbMat Sit-up | 13,12,11,11,10,10,10,10
    ABZ 4 dAZE

    D)”Tabata” – Ring Rows : 8 x 20 secs / 10 secs : 74 reps | 74 | Rx’d
    Tabata Ring Row | 14,10,9,9,9,7,7,9
    holy lats-a-mole!

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