Diane
We all have our favorite CrossFit WODs and Diane is definitely one of mine, mainly for the simple reason that I like deadlifting and doing handstand pushups. But it’s also a classic example of two well paired movements that (when scaled wisely) can allow us to find some real metabolic intensity; as the legs tire, it’s time for the upper body to take over and vice versa. Some of the fun, admittedly, is the slightly odd feeling one gets when flipping upside down after doing 21 reps of a fairly neurologically taxing movement. This is definitely one that feels a bit different than it looks on paper.
STR:
Front Squat
5-5-5-5-5
WOD:
Diane
21-15-9
deadlifts (225/155)
handstand pushups
* Olivia is organizing a CrossFit Somerville Flag Football team again this year! Games will be on Thursday nights starting on May 8th. Email Olivia if you are interested at olivia.n.peters@gmail.com. No previous football experience necessary! Those that participated last year had a blast!
FS: 90# – which felt like victory (and was definitely a 5RM PR)
WOD: Diane – 6:50 @ 125# and legs-on-24″ box pushups. I forgot to record my time in October, but I did it in 7:35 last May with 115# DL and 20# presses instead of any kind of pushup. So even without great numbers, I can definitely see improvement, yay!
FS:
warm up- 45×5, 95×5, 135×5, 165×5
working- 195, 215, 225, 235, 250×2 (f)
Diane:
5/10/13- 5:15 (225#, 40# DBs)
10/11/2013– 4:38 (225#, green band backpack)
Today- 7:20 (225#, green band backpack)
Ouch, almost 3 mins slower. Not sure what’s going on…
FS: 115 flat (managed 135 for 5 flat back in Oct, so this has gone down a bit)
Diane: 12:44, 125# DL/kickup to the wall + push-up. This was more difficult than I anticipated, woof.
FS: 225# PR 5RM
Diane: 8:54 with 225# and PushUp and kickup to the wall. Idk what possessed me to do that but it was horrible. I think I saw Damien and that it was “fun”.