Monday 05.07.12

We're spending the next two months
getting the Muscatine Fire Department CrossFit.

To continue Saturday's discussion, here are some tips on workout pains that it is OK to ignore.

This week we're attacking the batch of workouts prescribed for the CrossFit Games Regionals competitions. We'll have firsthand appreciation what it takes to be an elite CrossFit athlete. Think about reaching the standards necessary for each rep to count. We're getting warmed up with the overhead press today, which means no hip action or knee action. It's brute strength to push the weight from the shoulders to overhead, so keep that core SUPER tight and use everything you got in your torso, shoulders, and arms.

For "Diane", the standards you are striving to reach are:

• Full upright extension on the deadlifts: pulling those shoulders back behind the bar at the top, and pushing those hips forward to ensure that you are standing completely erect.
• Touching the ground with the weights on each rep of the deadlift. You should feel the weights hitting the ground each time.
• Your head should touch the ground each time you do a handstand pushup. Strive for depth with each rep without crashing your face into the ground :)

Watch Chris Spealler, CrossFit Wunderkind, set the world record for "Diane".

WOD

Warm Up:

5 Rounds

3 overhead presses (increase weight each round)

5 Shoulder slides

5 goblet squats

--

"Diane"

21-15-9

deadlift (225/155)

HSPUs

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Cash Out

If you're feeling frisky, go for round two of "Diane"