05.30.19

05.30.2019

WOD:

DIANE

21-15-9

Deadlift(225/155)

Handstand Push Ups

WOD BRIEF:

“Diane,” one of CrossFit’s original six “Girls” WODs, was first posted on crossfit.com as the workout of the day for back in 2004.

A September 2013 CrossFit Journal article stated: “not only does [“Elizabeth,” “Diane” and “Fran”] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these girl wods lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. So working all ends of the spectrum

Get REALLY warm…sweaty even before diving into this burner, and spend ample time cooling down upon completion.

Box Brief:

No 6:15am classes on Thursdays.

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

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Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.

 

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