Today’s WOD is “Diane.” This is a CrossFit benchmark WOD that we use to test our progress. Created originally by CrossFit Main, almost every CrossFitter who has done CrossFit for any significant amount of time has done this WOD. Make sure you mark down your time and scale. When we do Diane again, you will be able to track your progress.
Diane is a combination of deadlifts and handstand push-ups. The deadlifts are not a complex movement, but at 225lbs/155lbs, the weight should be a little heavy for most. The handstand push-ups, on the other hand, use only your bodyweight, but require quite a bit of strength and skill to complete. Be prepared, the deadlifts will tax your shoulders more than you think.
CrossFit WOD for 1/12/2016:
Gymnastics Work:
Pistol Practice:
3×10 Hard Pistols Progressions
(Weighted, unweighted, Assistance)
MetCon:
“Diane”
For Time:
21, 15, 9
Deadlifts (225/155)
Handstand Pushups
Cash out:
Winner Picks 5 Minute Cashout
Scaling:
Platinum: As written above.
Steel:
For Time:
15, 12, 9
Deadlifts (225/155)
Handstand Pushups (Raised Target)
Brass:
For Time:
21, 15, 9
Deadlifts (185-155/125-105)
Piked Handstand Pushups
Bronze:
For Time:
15, 12, 9
Deadlifts (135-115/95-65)
DB Shoulder Press (25/15)
Great turn out 05:15.
A great workout – “Diane”
In honor of my wife, I thought I would throw in a little extra effort today!!!!
“Brass”- some time under 4:00
“Cashman” rocked also!!!
Steel: 7:09
Impressive sub 4 minute time, Jimmy, at 5:15 am! Really enjoyed doing “Diane” this morning. Good mix of weights and body weight.