Benchmark Monday: “Diane”

Benchmark Monday:

“Diane” – 21,15,9 for time of:

  • Deadlift (225#/155#)
  • Handstand Push Ups

3, 2, 1, GO!

Hey everyone, hope you all had a great weekend. I know today’s workout is a challenging one, but don’t worry there are many ways we can scale it while still increasing our strength and most importantly doing it safely. I love doing deadlifts, and with proper form it is one of the best ways to strengthen our core, lower back, and legs. There are 45 reps, so please select a weight for deadlifts that allows you to complete each rep with great form! As with the handstand push ups, I know these are something that a good portion of people can’t do, but thats ok!! I have a few substitutions that will allow us to really focus on good form, and specifically target the muscle groups that will help us build to true handstand push ups.

1. Dumbbell shoulder press: This is a great way to develop our strict press, while scaling the weight.

2. HSPU with a box (Pike Push-Ups): This is another great way to closely mimic the movement, while also scaling the weight.

HSPU with a Box

  • Pick a box/tire (the higher the box the more load it will place on your shoulder)
  • Walk your legs onto the box, and make sure to keep your legs straight
  • Pike your body, and walk your hands in towards the box until the top of your head is directly over the ground
  • Lower your body until your head touches the floor
  • Keep your eyes on the box, and not the ground
  • Push up and lock out as if you are doing a shoulder press
  • Remember to keep that core tight, ribs locked in, and back flat!!
Benchmark Monday: "Diane" 2/7/11 | Cascade CrossFit

"Diane" 2/7/11

4:30 class with EXCELLENT form today | Cascade CrossFit

4:30 class with EXCELLENT form today | Cascade CrossFit

Some great improvements | Cascade CrossFit

Some great improvements | Cascade CrossFit

5 Responses to Benchmark Monday: “Diane”
  1. C.J. Sturtevant
    December 5, 2011 | 12:24 PM

    My cell phone seems to have gone missing this a.m. – if anybody picked it up in the gym or the parking lot or the ladies room, please send me an email. Thanks, hopefully…

  2. Cody T
    December 5, 2011 | 7:29 PM

    Is it silver? I found one and left it on the desk!

  3. admin
    December 5, 2011 | 7:55 PM

    It is here C.J. I called Wheely on it and told him to call your home phone.

  4. Peter H.
    December 5, 2011 | 8:19 PM

    Props to Ryan L. 11:31 with a body weight of 125lbs? You matched what Eric and Marshall did! Good flippin’ work!

  5. Eric
    December 6, 2011 | 8:07 AM

    Nice job Ryan! Thanks for pointing that out Pete! Haha

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