If you're fresh to the world of CrossFit®, you might find yourself a tad bewildered by the myriad of feminine names tossed around within the gym walls.
Those dedicated athletes aren't simply chatting about their dear mothers or cherished partners—no, they're referring to the Girls. This collection of CrossFit® benchmark workouts is renowned for triggering a wince from every CrossFitter who encounters them.
Diane stands as one of these rigorous workouts, quite possibly positioned among the most formidable ones (and bear in mind, none of the Girls' workouts can be labeled as a walk in the park).
With its blend of hefty lifting demands and intricate gymnastic maneuvers, Diane takes CrossFitters of various fitness levels and molds them into even finer forms.
Together, I'll unravel strategies to help you achieve your personal best score with ease.
What is Diane CrossFit® workout?
With a running clock, as fast as possible perform 21 Deadlifts and 21 Handstand Push-Ups, then 15 Deadlifts and 15 Handstand Push-Ups, then 9 Deadlifts and 9 Handstand Push-Ups.
Score is the time it takes to complete all 90 reps.
Good Times for “Diane” (estimate):
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes.
The prescribed barbell weights for Diane are 225lbs/100kg for men and 155lbs/70kgs for women.
That's very heavy for most people. If you can't complete at least 11 reps unbroken (while you're fresh), you should lower the weight.
Now, let's delve into the essence of Diane.
Among the pantheon of CrossFit® workouts, Diane holds a special place as one of the most iconic. I've personally embraced Diane's challenges more times than I can count, and I'm thrilled to share strategies to help you conquer it with finesse.
At its core, Diane unites the elements of deadlifts and handstand push-ups, creating a unique blend of strength and skill.
How To Scale CrossFit® Diane Workout:
First and foremost, it's essential to evaluate whether scaling is in order. If completing Diane within 10 minutes feels like a lofty feat, consider adjusting the workout. Striving for RX standards might lead to excessive breaks and prolonged rounds, thus diminishing your performance.
We can’t all be like Dan Bailey, who has set the world record for Diane in an instance 1:35 time.
Opting for scaled repetitions, handstand push-up modifications, or adjusting the deadlift weight can be pivotal.
For instance, you might maintain the 21-15-9 structure while decreasing handstand push-up reps to ensure a snappier pace. This maintains the essence of Diane while allowing you to stay within the optimal timeframe.
How To Pace CrossFit® Diane Workout
When embarking on Diane, pacing is paramount. Many athletes make the mistake of charging full-throttle right from the start, only to face exhaustion during the 15-rep round. Instead, adopt a strategic approach.
Aim to tackle the round of 21 at around 85-90% effort. This ensures you conserve energy for the subsequent rounds. By exerting slightly less force in the initial phase, you're better equipped to power through the 15 and 9 repetitions with greater ease.
Descending sets can work wonders in optimizing your performance. During the round of 21, consider a rep scheme like 8-7-6 for deadlifts, while maintaining a steady pace on handstand push-ups.
A similar approach can be applied to the round of 15, where a 10-5 sequence might be effective. The aim is to sustain a rhythmic cadence, chipping away at the reps without succumbing to fatigue-induced breaks.
Aim for Quick Transitions to get the best CrossFit® Diane time
Transitions are often underestimated yet hold immense potential for time optimization. Ensure your barbell is positioned in close proximity to your handstand push-up area.
Reducing unnecessary movement between these two elements can considerably enhance your efficiency. Transitioning seamlessly from deadlifts to handstand push-ups and vice versa reduces downtime, culminating in an overall quicker time.
Other Strategies You Can Deploy To Get Your Best Diane Time Yet
As the focus shifts to the deadlift component, a few performance pointers emerge. Wearing a supportive belt, particularly for this workout, can provide vital lumbar support, facilitating smoother barbell movements.
Embracing a staggered grip (one overhand and one underhand) can bolster your pull, while also distributing strain more evenly.
This technique often feels more potent and could contribute to better overall performance. And when nearing failure on deadlifts, switching to singles could be a strategic maneuver, helping you maintain momentum without expending excessive energy on each repetition.
Transitioning to handstand push-ups, the emphasis shifts to the kipping technique. Harnessing the power of a full kip, where knees are drawn close to the chest before a powerful upward explosion, can amplify your strength output.
Focus on a controlled pace rather than chasing speed during handstand push-ups. Employing a purposeful, controlled rhythm prevents early burnout and sets the stage for consistent progress.
Should You Use Strict or Kipping HSPU for Diane?
Addressing a common query – the debate between strict and kipping handstand push-ups – the latter prevails in this context.
Despite initial thoughts that strict may be faster, reality proves otherwise. Consistency and pacing reign supreme, and the efficiency of kipping preserves your energy and stamina throughout the workout.
To Summarize
In conclusion, mastering Diane requires a holistic approach that combines efficient transitions, strategic pacing, and optimized technique. By managing transitions, pacing yourself wisely, and choosing suitable rep schemes, you can conquer Diane's challenges and achieve a stellar score.
Share your CrossFit® Diane experiences in the comments, along with any scaling or modification tactics you employed.
Until next time, keep pushing your boundaries and striving for excellence!
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