Choose:
“Wall Climb Diane”
For time:
21 Deadlifts (225#/155#)
9 Wall Climbs (Start and finish each rep chest to floor)
15 Deadlifts
7 Wall Climbs
9 Deadlifts
5 Wall Climbs
or “Roaming Diane”
For time:
21 Deadlifts (225#/155#)
21 Meters Handstand Walk
15 Deadlifts
15m Handstand Walk
9 Deadlifts
9m Handstand Walk
Results
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View this photo
Two versions of the benchmark “Diane” today. One was “Roaming Diane” which is the handstand walking version. Knowing that not everyone lives on their hands the alternate choice was to sub wall climbs. Jeremy and I made up this version and it worked great. The wall climbs tax the upper body and shoulders but still get your inverted, demand control and core tension, and become the challenge in the WOD; just like handstand push-ups in “Diane” or handstand walking in the “Roaming” version. Scaling it further with hand release push-ups still delivered the same intent of the WOD.
Today Rob and Lindsay both completed “Roaming Diane” and it was a lot of fun watching them walk on their hands.
Congrats to the number of you who have hit WOD milestones recently. Marc hit 350. Jim Mc hit 100. John hit 50. I know there are many more than just that but those are fresh in my tired brain. I better get working on a 500th WOD T-Shirt. Or maybe it will just be a pair of Bedazzled Jorts.
Nutrition:
Focus on the quality of food you eat. Don’t waste time counting calories. Eat balanced meals with quality protein, healthy fats, and low glycemic non-starchy carbohydrates to moderate your insulin levels (the fat storage hormone) and you will be well on your way to a healthy body.
“Cooking With Massie: Thai-Style Chicken Curry“, CrossFit Journal preview video [wmv] [mov]