130709

Pulling and pushing. It doesn't get much more simple than that. 'Diane' is a super fun, super potent workout, and she'll drop you flat on your back in 10:00 minutes or less. Some significantly less...

'Diane'
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (*prog/^mix)

Lynde- 135*  4:34
Joshua- 115*  3:45
Todd McK- 115  5:20
Derrick- 225^  7:00
Erin- 135  6:36
Kathryn- 135  7:34
Allie- 115  6:55
Eric- Rx  6:23
Alice Anne- 125*  6:39
Russell- Rx  6:44
Josh- 185^  7:35
Ryan- 185  5:06
John M- 185  7:57
Teresa- 135  7:32
Dave- 135  8:17
Heather- 95*  9:05
Britt- 155*  10:22
Abby- 125  7:00
Todd- Rx  5:31
Stephen- 155  10:50
Delaina- 95  7:41
Quincy- 135*  5:50
Candice- 125  5:10
Tammy- 135  4:52
Jackie- 175  6:48
T- 185  6:40

Good job guys. 'Diane' is a CFSF favorite that reinforces quite a bit of what we talk a lot about- stability and organization. Our core/pillar might as well have a bulls eye painted on it because it is the target of serious stress.

Both the Deadlift and the HSPU require stability and organization. We expect nothing less from our athletes. Your ability to achieve and maintain proper positioning is key. Especially with regard to back extension.

Notice in the third video that the CF coach doesn't even mention back extension? You shouldn't have to with good athletes, and that's what we are cultivating at CFSF. Once you are taught how to extend your back, retract your shoulder blades and maintain these positions it's your responsibility to demonstrate control and stay dialed in.

Twenty five years from now your  'Diane' time from 130709 will be a fuzzy memory at best. But you'll know your back hurts like a mother. Don't be this person. We CrossFit to get strong and stay strong, and keep our bodies healthy. Never forget that.

Yes, we do crazy, sometimes insane things, but we do them safely.

Listen to and trust your instructor. If you don't, you will be beaten severely.

Of the three videos, which athlete's body positioning and control most accurately reflects you? Never sacrifice form for a faster finish time. That's a jerky move that will cost you dearly in the future.

We weren't too picky about the Handstand push-ups, if you were inverted, and moving you got credit. We did talk about "hollow" positioning- and thanks for hitting that target. Very few other things we do at CFSF require as much stability as the HSPU.

You guys getting the legitimate Handstand push-up ROM- HOOYAH. You are beasts. If you are still working on getting inverted, good job and practice a little more every training cycle.

Welcome to the Muscle-up club Josh Gaskins. Good coaching Todd. Key cues and the VOE set the stage for success. Another aspect of CFSF that makes us special.

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Thanks for another great day at CFSF.

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