Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb ♂ 225 lb
Post time in comments.
Compare to 200602.
Scaling:
Experienced athletes should shoot for a PR on today’s benchmark workout. Newer athletes should reduce the load and modify the handstand push-ups in order to minimize rest and keep intensity high.
Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 75 lb ♂ 115 lb
Comments on 230306
101 Comments
225 deadlift
pike pushups
13:15
14:43
Rx’d
First true wod after spending the past few weeks working up the point I was comfortable. Been doing one meal a day plus meal replacements trying to slim down too. Did this in 16:56 at 135# DL and HSPU to abmat on three skinny plates.
M/27/5'8"/175lb
CrossFit AFK
7:55 - Rx (Slow for me, went out too hot and did not warm up my glutes enough for this. Disrespect the workout and the workout will disrespect you.)
Diane - Scaled
21-15-9 reps for time of:
Deadlifts
Handstand push-ups strict with abmat under head
♂ 185 lb
7:00
scaled to regular push ups
4:14
6 minutes even
21-15-9
155 lbs deadlift
push-ups
9:20, 135 lbs, and assisted hand stand push ups
Scaled HSPU to regular Pull
12:10
18:25 rx
Need to work on those handstand push-ups.
Time to start putting them together and getting longer strings unroken
10:36
DLs@135#
Rd 1: Strict HSPUs x6 reps, kipping x2, x13 pike press
Rds 2-3: Pike Press only
155 lbs, RX strict handstand pushups
7:22
did Luce before this.. pretty satisfied with stamina
21-15-9
DL, 115#
Strict Pushups
6:41
all push ups are strict? do you mean straight leg and not bent knee?
all push ups are strict? do you mean straight leg and not bent knee?
Beginner Option:
21-15-9 reps for time of:
Deadlifts
push-ups
♂ 115 lb
3:48
4:23–beginner w/ 115 DL, push ups.
10:05, scaled. 185# deadlifts, HSPU as Rx
7:08
sub 115 lb push press for HSPU.
5:29
https://youtu.be/PWR6Atv1gMw
11:00 rx. Can’t remember PR but I’m pretty sure it’s around 7:00. Haven’t done rx weight for a long time.
Today: SC str HSPU to 2" mat...19:57
6/2/20: Sc strict HSPU to 4" mat...8:57
9:44
Rxd 7:40
Rx
4:36
Compare to 210306 - 6:06
Son(15)
deadlifts @185(21,15,9)
HSPUs (7,5,3)
6:30
5:13, with 275# deadlifts and strict HSPU.
Heavier version of Diane. Just something to get the blood moving post-plane flight and wanted to get more work in on deads. Broke deads 7-7-7 / 8-5-3 / 6-3. Broke HSPU 15-6 / 10-5 / 9. Maybe could have gone unbroken but back and legs would have had trouble coming back to deads so soon.
50m/5'10"/180
21-15-9
135lb DL
Incline Push Ups
T 5:02
Slowly breaking up scar tissue in lower back and shoulders from old injuries/surgery. Still good progress from starting CrossFit in November.
6:23
DL (185)
Kipping HSPU to abmat
*Struggled with the HSPU
GWU: Full Body Rotations
2x 20 GoodMornings/MonsterWalks/20 Band Pullaparts/ 10 KBS/ Inchworms
SPWU: PVC DL Prog. ^ wod weight
HSPU> pike push-ups/BoxHSPU/ HSPU
COOLDOWN: Shoulders&Legs
Dl 225 lbs
Handstand Push Ups 2" deficit
4'45"
warm-up: 5 Rounds CleanComplex
Clean Dl + Hang Power Clean + Front Squat + Jerk + Squat Clean
30 kg - 40 kg - 50kg - 60 kg - 70 kg
Diane (scaled)
21-15-9
DL 225#
Piked push-up, feet on 30" box
7:41
Don't have compare to data, but I know it's been a hot minute since I did Diane at Rx weight - it got me but I loved it! I don't have HSPU like that to get the intended stimulus hence scaling to piked PU. Plus the left elbow is playing up a bit under load.
Modified:
--
21-15-9 reps for time, using @ 2x 12,5 kg DB, of:
DB SDLHP
DB strict press
> 8'48''
Then, untimed:
50 DB deadlifts @ 2x 12,5 kg
45 meters of DB overhead walk @ 2x 12,5 kg
--
Peace.
Good work!
m34/5-10/215
21-15-9
deadlifts 135
feet on the wall hspus
7:41
Nice job!
M/39/72”/170
as rx 6:51
Nice work!
9:32, 185lbs
Compare to - 8:00, same weight.
***Note to self, spend more time upside down***
Good work. I'm right there with you about getting upside down more.
Rx’d: 5:30 (PR)
05 March 2021: 7:25
200620: 9:27
M/ 39y/ 170lb/ 68”
Well done
Congrats on the PR dude, and great work!
Scaled to
21 15 9
trap bar dl @ 185#
12 9 6
strict hspu to abmat
7:12
m/53/175
compare to was same scale but no abmat
11:53
compare to 2015
was
175# dl
no abmat hspu
7:45
Nice Job
Good work Mike!
For time: 28 minutes
M/38/5'9"/193
2:43 RX
That is flying my man!
Rx 3:16
That’s insane!
Awesome job!
Nice work, Derek
Thanks!
Love to see you guys keeping this mainsite community alive.
Hopefully I'll be commenting on here more often as well!
10:56 rx
Way to stick with it
5.50
Admat strict HSPU
Great job!
On shift 0900 55 degrees
Felt great and weight was good. Broke up the reps, next time would like to try and push strait through.
1.02 mile warm up
21-15-9
Deadlift 185 lbs
Strict Push Press 95 lbs
1.15 mile cool down
Nice push.
Scaled to:
dumbbell deadlifts 2x 75lb dumbbells
strict hspu to folded towel
6:30
Well done!
Scaled to 185# DL and piked push-ups, feet on 24" box
7:23
Shoulda used 195#, but pretty happy with this, given how my fitness has been going of late.
200602: 7:01 (195#/HSPU w/ feet on a bar at rack height)
191025: 6:22 (185#/35# DB PP) (part of an Open workout)
180316: 7:20 (185/35# DB PP) (part of an Open workout)
151216: 8:45 (185/abmat HSPU)
140302: 7:41 (185/wall facing HSPU)
130709: 6:33 (185/abmat HSPU)
60/5'8"/155
Nice work Jim!
Endurance
2 Abs Tabata
10' handstand warm up
WOD
21-15-12 for time
Deadlift (55kg)
Box pikes
10:02
M42- 83kg-183cm
Way to put in the work.
3:29 scaled, push up DL 155 omg haven’t move that fast in a while
sorry had to correct @jimrix
but thank you still
That's flying, Eduardo. Fantastic work.
That is some great work!
21-15-9 reps for time of:
Deadlifts (155)
Pike push-ups
9:44
Good push
7:44
200602 6:54 #185 and pike PU
Afternoon Biked 10.5 and ran 6.5 miles alternating runs were all +/- 8 minute pace
Well done! That's a high volume of work!
M/48/6'2"/185#
Scaled/modified to 225# trap bar DL and sub'd HSPU's with 26# DxKB strict press/push press combo =1...rep scheme as rx'd....6:13
Nice work!
9:02
225 lb / kipping HSPu
Good push!
21-15-9 reps for time of:
Deadlifts
195-lbs push-ups
6:50
Nice job!
4:46. Had to add another workout to this haha.
That’s moving great job!
Great work!
21-15-9
DL 185#
Strict HSPU, switched to 2-to-1 strict pushups part way
9:31
3:36/4:25/1:30
For 15 did 10 HSPU, 10 strict pushups
For 9 did 18 strict pushups
Nice job. I probably should have scaled even further to your strict push-up scale - left elbow is feeling it.
160# male Rx Diane in 10:56 @225
Way to stay with it!
Started RXd but after the 9th HSPU had to put a yoga block down to limit range of motion. Shoulder was just not having it.
8:58.
lacking motivation to push, probably need a break.
Good call protecting your shoulder and still getting the work in. I probably need somewhat of a break myself - too many joints playing up.
Beginner:
135lbs
Push ups
6.07
Good work
Rx:Diane for time 06:14 minutes
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♂ 225 lb
Nice work!
M/50/88
D.L 155#
P.P 95#
7:33
Way to push through
Champions Club Scaling Notes
RANT
In 2010 I saw the classic main site video of the dudes doing "In-'N-Out Fran" and I got inspired to do a Baconator Diane (Triple, Double, and Single Baconator from Wendy's at the start of each round). It was miserable and I didn't finish the Single Baconator. The reason I brought that up is because I had every intention of doing Diane before the sessions today, but when I got to the gym this morning I came to find that the roof... well... it tried, I'm sure... but it seems the 8 inches of snow followed by a 50-degree day was a little too much to ask of the poor thing. So needless to say my morning was spent mopping and placing buckets/water coolers under leaks. Only thing is one of the kids from our Babies session had her birthday party after the Babies session, and, I mean yes, there were vegetables and fruit available, and I had that too, but there was also pizza, and I had 6 slices - which is the same amount of commas included in this terrible run-on sentence. And 3 breadsticks. And one of those stale-ass store-bought cookies with M&Ms in them. And birthday cake and two helpings of cherry ice cream. And then I tried a few handstand push-ups after everyone left and was reminded very quickly of my Baconator Diane and opted to invent the Stamina Scale on the spot instead. This rant has ended, let us to go with peace love and serve the Lord. Thanks be to God.
WORKOUT THEMES
See rant from yesterday. Benchmark workout, test of the blended capacity in weightlifting and gymnastics. Squatting with an emphasis on pushing and midline, changing orientation, pushing (originally done without kipping, FYI).
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STRENGTH SCALE
15 rounds of:
3 deadlifts (as close to rx as possible)
3 strict handstand push-ups
STAMINA SCALE
For time:
45 deadlifts
45 dumbbell strict press
COORDINATION SCALE
5 rounds of:
21 deadlifts (very light weight)
2:00 handstand practice
MY STUFF
Stamina Scale. 6:12. 185-lb. deadlift, 35# dumbbells
GENERAL FEAR LEVEL: 7
That rant got me lol!!!
Sounds miserable, Chris. Miserably fun, fun from which you will suffer today and tomorrow!
BTW, trying a baconator Diane takes way more courage than an In-n-Out Fran. In-n-Out burgers are far better than Wendy's.
I don't think we have In-n-Out in Michigan. But I prefer the cheap/fake food on a cheat meal over better quality stuff. Little Caesar's Hot-N-Ready is the best pizza, for the record.
That is too funny bro! Baconator or Hot-N-Ready? Wouldn't matter for me as that wouldn't stay long! Nice work on the fly btw.
8'
11’
11’