“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.
Here’s an awesome new video featuring our own Jacinto Bonilla. Jacinto has been involved with CFSBK since 2008 and is a regular at our noon class. Can you believe he’s 80?!
This Week’s Programming and Upcoming Training Cycle
This week in our CrossFit group classes, we will be testing some metcons—such as the classic benchmark “Diane”—to cap off the cycle that ended yesterday. A new cycle will kick off next Monday, July 22nd. Be sure to check the blog that day for our new training cycle template!
News and Notes
- 11am Active Recovery is cancelled this Saturday, July 20th.
- 12pm Pilates is cancelled this Sunday, July 21st.
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How to Take Care of Your Hands If You Lift Heavy Weights Shape
The Curb The Players’ Journal
I spy crush week in disguise 😉
Also, Jacinto is *amazing*. I have worked out with him at 12pm— he’s 80!?!?! Oh my gosh!!
Shhhh… 😉
Hi Everyone!
I’m looking for a one bedroom apartment that’s available in the next month or two. Something $2500 or less, inn the Park Slope or Carroll Gardens area. If anyone knows anyone who is looking for a tenant, let me know. You can email me at scostigan28 at gmail.com
Thanks everyone!
Jacinto rules!
Did OG this morning because hip is not ready for high volume deadlifts. Did tempo squats and Frankie’s bench press programming:
LBBSQ, 3-2-1-1 tempo, 120x8x3. Doing 3-2-1-1 instead of 3-2-X-1 really helped take nearly all of the discomfort out of my hip, so yay! This was also very hard.
Bench 95×10, 105×10, 110×10, 115×9. Based on the percentages I was supposed to work with, the last two sets should have been 112.5×10 and 120×10, but I rounded down on 110 and that was so damn hard that I knew 120 was going to be impossible. The 9th rep at 115 was super grindy so I called it there. I feel swole AF now.
Diane at 8am with Lauren and Lynsey
8:10min with 225lb deadlifts and scaling HSPU volume to 4-3-2 (but not scaling range of motion!). I think this is the most (full) HSPU I’ve done in a workout.
Nice Job, DR
Awesome video of Jacinto!
12pm Group Class with Coach Fox
“Diane”
7:11 as Rx’d with Strict HSPU
21 Deadlifts: Unbroken
21 HSPU: 7-5-4-3-2
15 Deadlifts: 10-5
15 HSPU: 3-3-3-2-2-2
9 Deadlifts: Unbroken
9 HSPU: 3-3-2-1
Not a PR but didn’t go into this with the fire to try and hit a personal best, still happy with it. HSPUs felt strong as did the Deadlifts