Mar 26, 2013

Wednesday 03.27.13

21-15-9 reps, for time of:
Deadlift (225/155)
Handstand Push Up

Post time to comments.

Coach's Notes. 
Diane -- one of the original girls, and ugly sister to Fran and Elizabeth.  These three workouts capture much of the spirit of CrossFit.  Each of these workouts is a potent weightlifting/gymnastics couplet containing functional hip, pushing, and pulling movements.

This is a great benchmark WOD for measuring strength and work capacity.  If you scale, make note of your scaling technique so you can compare equitably the next time you revisit Diane.  Remember, lots of options for scaling HSPU...whichever you choose, aim for one that works full range of motion (ROM).

Training Videos.
  • "Diane WOD Demo" - You decide which is more impressive: Laurie's time using a kip, or Annie's with strict HSPU.
  • "Efficiency Tips: HSPU" - with Chan and Spealler.  A LOT of good info in here, both on the kip and HSPU in general.  Pay attention to the part on hand position and don't Press with elbows flared...why would you do HSPU that way?  Good stuff.
  • "Paoli on Kipping HSPU" - good pointers on developing a kip, or improving on it. 


Andy said...

C'mon, did nobody else do Diane today? Quiet on the blog comments lately...

Rx, 9:40. First time Rx with legitimate ROM. Need to work efficiency/balance on kipping, a lot of wasted time getting out of position and having to reset & kick back up

Ross said...


Skipped the WOD this morning - took the cadets on a 6 mile ruck March... Actually for not rucking much they did really well I made them walk not run or shuffle and they maintained a 14 min pace the whole time with 35 lb ruck. Probably won't do Deadlifts today just cause my hams are tight after sprints and road march last two days. But will save this one for the weekend.

Andy - yes it appears the snow in KS has hindered the ability for IMCF members to post on the blog..

Erik said...



DL as Rx'd
HSPU: only 3 legit, then negatives for the remaining 18, 15 & 9

Jodie Kunkel said...

10:55. Rx with deadlifts. My HSPU are something left to be desired - I still have a lot of work to do to make these look good, let alone legit.

Matt B. said...

Playtime in the bubble today. I overdid it last week and had to push the Games attempt back a day to allow for additional recovery from Tuesday/Wednesday work. Today I mostly worked double-unders, and played around with grip widths on the bar for front squats and thrusters. The goal was to try and find a better rack so that the bar's in contact with my shoulders, and my hips do the thruster work instead of my arms. I found improvement with a narrower grip than what I've been using for FS/PP/thruster. Hope that helps if we do Fran tomorrow.

monroe said...

Diane, 11:27. DL scaled to 205. Haven't done this one in a long time. I think this is the first time doing it without my heels hooked over a bar. DL's were unbroken. HSPU's were strict for first 7, kipped the rest of the way. HSPU definitely the limfac. Thanks to Elizabeth for HSPU tips.