Freestyle Diane
45 reps of each for time:
Deadlifts
Handstand push-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
♀ 155 lb ♂ 225 lb
Post time and rep scheme used to comments.
Scaling:
If you did not perform Diane the last time it was programmed, perform the original benchmark and shoot for a PR. Newer athletes should reduce the deadlift weight and modify the handstand push-up.
Intermediate Option:
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb ♂ 225 lb
Beginner Option:
21-15-9 reps for time of:
Deadlifts
Elevated push-ups
♀ 55 lb ♂ 75 lb
Comments on 220204
67 Comments
CFWUx2 10*45/95/135*2 5*185
36:01
9*5 DL
7, 7*6 HSPU (couple extras, math fail)
next day
wu: balance board, pvc
skill: bar basics
wod: freestyle diane
45 dl 102,5 kg
45 hspu knees on box
7:00
post: walk, echo
18:39 Rx’d
AMRAP 10
FREESTYLE DIANE
1 & 1 AT RX WEIGHTS
25 RDS
8:53
100 K.g D.L
H.S.P.U estrictos con un abmat
21 (7d-7h-7d-7h-7d-7h)
15 (5d-5h-5d-5h-5d-5h)
9 (5d-9h-4d)
Question: I just finish the judge course, they Never ask me if im on a affiliate gym. Do I have to Be on a affiliate gym to valid a score?
Thanks for tour help
First time Diane,
Did it as normal Diane focused on the kipping push ups, first wod doing them with proper technique, not as consecutive, with pauses but with touching the wall and with more balance!
15:55
longest consecutive KHSPU 10 reps
Male Rx 24y175cm84kg
7:19 as rx’d: 10-9-7-6-5-4-4 each. Tougher than normal. Last Diane was 7:05 going into a redo of 20.3 last year. Sets I chose were too big today apparently. I was going to do 10-9-8-7-6-5 but after the second set I knew that would lead to failure so I changed the plan. Last rep of some of the later sets was really tough, last rep of the WOD was almost a fail but I stuck it out and locked out that left arm.
183/42/176cm
Men 46 years - 82kgs
5 rounds of 9 reps each
Score 9'14
M / 37 / 85.9
DL 20 HSPU 14
DL 15 HSPU 6
DL 10 HSPU 5
HSPU 3 / 2 / 5 / 2
Total 45 DL 30 HSPU (form started deteriorating head to 5cm box and foam.pad)
6:07
Deadlift 100 kg
Handstands push up
Reps 7-7-7-7-7-7-3
Time :- 13 min 50 sec
Subbed decline PUs / DL as RX’d:
8:15
43 / 6’0 / 195
60# dumbbells, and subbed push-ups on top of dbs instead of HSPUs
6:46
M/26/5'8"/160lb
CrossFit AFK
5:14 - Rx (5 rounds of 9 reps of each, unbroken. Round 4 and 5 were real. breaks between sets got longer and longer each time.)
7.35. 155# and Modified HSPUs.
JonNYC
33 / 5'11" / 178
155 DL, my dl form has always been a weak point
9:47
Done 2.8 - 185# dl, toes on Smith bar hspu progression
8:18
did 12-9-6, then 6-6-6
next time 200# and/or wall hspu reduced ROM
I did the original Diane.
7:35
Used 175# for Deadlift
M/36/6'/175#
9/8/7/6/5/4/6; 6:36 Rx
Deo gratias
45 reps of each in 5:02:
Deadlifts, 135#
Decline push-ups, 24"
15 rep sets
45 reps for time
deadlift 155
pike pushups
5 sets of 9 reps for both, 9 dl then 9 pp every round
9:45
Scaled HSPU to feet on bench, hands on dumbbells pushups
12:05
DL (15,10, 8, 7, 5)
PU (17,13, 10, 5)
HSPU to 25lb plate, further down than Ive gone in a while. all HSPU strict.
7:50.
Wanted to go 5 sets of 9, but the HSPU got broken up on round 3 and then kept adjusting set size to the HSPU as that was the limiting factor. Looking forward to being able to rip off bigger sets of those!
RX'd with 5 sets of 9
scaled HSPU with 45 elevated Push-ups and an interval run after
7:30
Ugly, ugly, ugly HSPUs but did this Rx. I knew HSPU would be the limiting factor, so I matched DLs rep-for-rep.
7-7-6-5-5-5-5-5
10:47
Heaviest DL in months and so far so good.
Guys and gals, I am so damn happy. I did this workout basically RX. Had a two inch abmat under my head for the HSPU.
did 9 rounds of 5 reps. At round 5 I wasn’t sure if I could finish the HSPU but damn it I did it. So happy.
Completed in 8:01.
Nice work
Diane, the 21-15-9 version
Scaled to 195# and HSPU with feet on a bar at above-rack height.
Done at 10,000’. Much easier coming from 8500’ than when from sea level!
6:57
59/5’8”/155
4:19
225#/str HSPU to 4" mat...7:48
Modified:
--
AMRAP sets of DB shoulder press w/ 2 x 12,5 KG DB, until 45 reps
For every break, do 25 DB deadlifts w/ 2x 15 KG DB
SCORE: 12'01: 13+10+8+8+6 SP + 4x 25 DL
--
Enjoyed this format 👍
10 km easy running late in the day
awesome video 👍
Rx’d 7:33
Tried for max reps sets
28 DL, 14 HSPU, 17 DL, 10 HSPU, 8 HSPU, 7 HSPU, 6 HSPU
Regular Diane PR: 7:26
Rx
4:12
M/30s/225lbs
Son(14):
7:40
@135lbs & Pikes w/ feet on stairs
Did Diane Rx'd - 21-15-9 DL 225-lbs & kipping HSPU
3:34
26 second PR
m/53/5'11"/187#
Boom!
Insane.
5:24
broken 9/9/9/9/9
strict hspu to abmat
As rx’d, 3:03.
5 sets of 9, started with HSPU. Everything unbroken. Was shooting for 30 seconds per round but deads went slower than projected. I decided not to speed them up b/c I felt smooth was going to be faster in the long run. As it was, rounds were coming in about 35 seconds, 40 by round 5. Rounds 1-3 HSPUs were great, felt like active recovery. 4 and 5 got tougher on the last few reps. Last set of deads was slow, each rep was tough.
48m/5'10"/180
Holy pants Mel!
Nice work!
Even more insane. I had just started the round of 15 at about 2:55.
9 sets of 5
9:43
8:21, 205 DL 40lb DB press for hspu. Ended up breaking 15-12-10-8. Slower than expected but sleepless night last night…
I've worked many e-learning jobs in my career and have always been critical of the perspective the Judge's Course takes. I've take the judges course for many years and I find I'm not counting bad reps... I'm counting good reps. I'd like to see the course move towards that. I also think that the course leans heavily towards video submission judging vs. in person judging. I think they are two different animals. It would be interesting to know the numbers of judges who judge videos, vs. in person vs both. I think these should be different courses
Also, Crossfit Ambition really pushes each athlete that signs up for the Open to ALSO take the judges course for just what this article says, but also as a logistics consideration. It works really well.
I kind of disagree...unless they do in person judge courses there is no way to make it look like it's judging a video submission. It does cover both because hopefully when if you're judging someone who hopes to move to the Quarterfinals & Semifinals, you're helping them to create a valid video submission as well as judging their workout. Having judged MANY MANY MANY video submissions for both CF and other competitions I can say there are far too many video submissions which are TERRIBLE!! Many athletes can't follow the simple requirements and also don't review their own videos first to see if it meets the requirements and the workout can be seem clearly and the reps counted accurately.
11:30 - Strict Freestyle Diane Rx
HSPU were strict which is no joke on my shoulders. When I kipped Diane last time I was under 7 minutes....so strict added some time to recover between rounds (or falling off the wall). Still working on strength building to get my first strict bar muscle up....seems like a long road.
M48/5'7"/165#
7:41 #185 DL and Strict HSPU with abmat
RX:3'36'' (15-10-10-10)
https://youtu.be/qHSk7z4CAGg
You are not Human! Great Job!
No kidding. Lots of beasts on main site!
Subs: 155lb deadlift, 45-deg incline push-ups on parellettes
45 / 45
6:13
DLs in 4 sets, PUs in 5
6 AM BJJ class then
Freestyle Diane
DL @ 155#
strict hspu to sweatshirt folded in half
12:11
m/51/175
Practiced heavy (for me) DL's yesterday
Scaled HSPU to strict HSPU to abmat on 25lb plate
Deadlifts RX
8:51
21-15-9 reps for time of: 9;13
Deadlifts 205 lbs
Elevated pike push-ups from 32” box
16:55
Rx’d
Champions Club Scaling Notes
RANT
The only thing I'd add to the workout description is to not be limited to what you decided on at the start. Changing from 15-15-15 to 3-3-3-3 to 1-1-1 as the workout goes on is completely fine. It's an important part in knowing what your limiting factor is on particular movements, and I'd also encourage this kind of "pick-your-own" format on other workouts as well.
WORKOUT THEMES
Short duration and medium weight. Pushing with skill, changing orientation, squatting with an emphasis on pushing and midline, and a twist on a benchmark test are also themes. And the classic IWCABTAMD.
ASSUMED
Regular Diane is a heavy breather.
MAIN DECISION
Strict or kipping HSPU?
TECHNIQUE SCALE
Practice deadlifts and handstands for 30 minutes
CONSISTENCY SCALE
AMRAP in 12 minutes of:
3 deadlifts
3 strict HSPU
INTENSITY SCALE
Sub burpees for hspu, practice hspu in the warmup
MY STUFF
Consistency scale. I didn't keep track of rounds
GENERAL FEAR LEVEL: 7
I know I've been passive-aggressive recently about my thoughts on CrossFit's direction lately, and I get the feeling sometimes that this isn't the place, and my place to share that stuff. I need to do a better job at being direct. I also don't have twitter or Facebook or instagram or anything, and neither does my gym, so I'm not sure how much this stuff is discussed or where a better place would be. I do want to have some place to talk about this direction, though, and the main site is the only place I've known since forever.
I got this email today from Affiliate Support asking for us to take a survey. Last time I took a survey from Affiliate Support it was about all CrossFit stuff and it was cool. This email sounded like it would be similar:
I'm like 30% of the way through this and I'm wondering if I'm tripping. So far it's all questions asking about how willing I would be to participate in Soulcycle, F45, or Pelaton; am I Conservative or Liberal (as embarrassing as it is, I forget which is supposed to be which political party); what's my zip code, what's my household income, and what industry would I identify with. I actually decided not to finish the survey.
When I read "help us understand the people who make CrossFit what it is today," I just had a different idea of what the survey would be about. At the beginning of the survey it says that this info will not be used for sales and such. But this is my point with things like including Echo in the Bike WOD descriptions, and forcing WHOOP in the Mrs. Gaynor article. All that subtle stuff, for me, serves as little red flags that slowly take away trust.
Michigan Football went through this when Dave Brandon took over as AD; there was never one big thing, but there were a million little things that left fans, students, coaches, and players without trust. The tension slowly increased and in Brandon's 4th year as AD the students literally held a freaking rally right outside his office on campus(!) to get him fired.
I just don't feel the trust right now from CrossFit "Home Office." To be clear, I'm not going anywhere. I'm always going to do CrossFit and pay for affiliation as long as they'll have me, I just want to trust in the mother ship again. The survey, itself, is not a big deal but it's just another thing that makes me feel like I'm at the vendor tent at the Games.
I can’t say my opinion matters. I’m just some guy who works out in his garage. I always appreciate your insights and all the time and energy you put in here. THANK YOU!
Wow, that sounds kinda crazy/odd.
As always, thanks for posting your thoughts.
I see the little things too. I guess I understand the reason for the survey (in part, to understand what other successful fitness programs are doing and to figure out a way to differentiate CF from them), but I also feel that Glassman would not need a survey to tell him what direction CrossFit should take. Authenticity can't be faked. He was not flawless, but Glassman was authentic.
Not being insiders, we have no idea what is going on and which person is responsible for which idea, and that makes it difficult to speculate on a comments section; the other difficult part is I, and surely some of you, really feel like I know some of these people without ever meeting them. I've met Coach once, Pat Sherwood twice, and Nicole and Dave never. So my knee-jerk reaction when I started reading the survey (other than a bunch of politically incorrect phrases) was "why not just walk down the hall and ask Nicole Carroll?" But again, that might be taking too many things for granted.
I really see a lot of parallels between this and Michigan Football in the Dave Brandon era. The constant, subtle attempts to make this thing something it's not most likely won't end the way the people in charge envision.
That survey they sent out was not what I was expecting from CrossFit.
Several things are pretty clear to
me about HQ’s direction, as a goober, weak, old, but longtime follower of main site WODs: CF has lost the edginess that was its original appeal; its much more mainstream and sanitized than in its early days. Hence the departures of Coach, Dave Castro, and perhaps others who don’t make the headlines. #2, CF is striving to become more of a health and wellness enterprise vice a fitness one…nothing wrong with that as long as fitness doesn’t get lost.
If I get the gist of the survey right, sounds like HQ just wants to know more about its practitioners than just their CF bent. A typical corporate survey, though inquiring into political leanings is odd.
off to get humbled by Diane now…
59/5’8”/155
I did the 2022 course the other day to prep for the Open. As said above, it highlighted areas for my own improvement as a coach and aspiring judge.