{"id":5703,"date":"2014-10-26T15:26:40","date_gmt":"2014-10-26T20:26:40","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=5703"},"modified":"2014-10-26T16:05:03","modified_gmt":"2014-10-26T21:05:03","slug":"the-diane-challenge","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2014\/the-diane-challenge\/","title":{"rendered":"The Diane Challenge"},"content":{"rendered":"<p>I haven&#8217;t written about Crossfit in awhile. \u00a0I&#8217;ve still be going consistently about 8 times a month. \u00a0Recently <a href=\"http:\/\/solcanacrossfit.com\/\">Solcana <\/a>held its first gym-wide challenge. \u00a0The \u00a0Crossfit workout called Diane was chosen as the challenge. \u00a0It is a two part challenge &#8211; complete it once in October and then we&#8217;ll complete it again in December. \u00a0Who ever has the most improvement based on an extremely complicated calculation wins!<\/p>\n<p>So what is Diane? \u00a0First, many Crossfit workouts have women names, we don&#8217;t have space here to dissect that! Second, these workouts usually aren&#8217;t \u00a0easy (really no Crossfit workout should be easy). Finally, Diane is simply 45 deadlifts and handstand pushups done as fast as possible, broken down like this:<\/p>\n<p class=\"rteindent1\"><strong>21-15-9 reps of:<\/strong><\/p>\n<ul>\n<li class=\"rteindent1\">225-pound Deadlifts<\/li>\n<li class=\"rteindent1\">Handstand Push Ups<\/li>\n<\/ul>\n<p>Yea, so I can&#8217;t deadlift 225 pounds or do a single handstand. \u00a0My current 1-rep max deadlift is 185 pounds. \u00a0The recommendation was to do about 70% of that, so I used 135 pounds. \u00a0And then for the handstand pushups (HSPU), I&#8217;m still working on getting upside down for any length of time, let alone pushing up! There are many different steps to scale this down. I found this <a href=\"http:\/\/breakingmuscle.com\/crossfit\/how-to-scale-diane-and-tame-the-wods\">great article<\/a> that talks about Diane in general and how to scale the HSPU&#8217;s. \u00a0For me I felt that I would be happy to get through the whole thing doing regular pushups! \u00a0They are right in the middle of the &#8220;scale&#8221; that we used.<\/p>\n<p>All of this was timed. \u00a0It took me 7:30 to complete this workout! Hannah suggested an easy way to break it down which really helped. \u00a0Break each set into thirds and take a short break (walk to the wall). \u00a0So for me it looked like 7 deadlift, 7 deadlift, 7 deadlift, 7 pushup, 7 pushup, 7 pushup, 5, deadlift, 5 deadlift, 5 deadlift, 5 pushup, 5 pushup 5 pushup, 3 deadlift, 3 deadlift, 3 deadlift, 3 pushup, 3 pushup, 3 pushup. \u00a0Those last pushups were killer!<\/p>\n<p>All of those numbers got broken down into a basic score that can be compared and improved on. My preliminary score is 63. \u00a0The range of scores was 48-89, my rank is 23\/32.<\/p>\n<p>Here is how the score is calculated, from the Solcana Facebook group:<\/p>\n<blockquote><p>The scores are calculated based on your deadlift weight, time and pushup style. Each one is given a fractional score based on your effort compared to the maximum possible effort. So, if 225 was possible deadlift weight and you did 185, your decimal score was 0.82 out of 1.<\/p>\n<p>HSPU were scored as 2 points total per rep, and each other type of pushup was given a fraction of those 2 points.<\/p><\/blockquote>\n<div class=\"text_exposed_show\">\n<blockquote><p>HSPU w\/ 1 mat = 1.75 pts<br \/>\nHSPU w\/ 2 mats =1.5 pts<br \/>\npushups = 1 pt<br \/>\nPU to 20&#8243; = .75 pt<br \/>\nPU to 24&#8243; = .5 pt<br \/>\nPU to 30&#8243; = .25 pt<\/p>\n<p>So let&#8217;s say you did 45 regular pushups, your score for the pushups is 0.5.<\/p>\n<p>Lastly, your time is calculated as a decimal of the best possible time. Since zero minutes is not possible, I used 4 minutes as the best possible time. So your time is a fraction of that. For example, if it took you 5:57, your decimal was 0.9. Based on a range of 4-20 minutes with 4 minutes being 1 and 20 minutes being 0.<\/p>\n<p>If you add those together, it gives you a total possible score of 3. Multiplied by 33.33 gives us a nice number out of 100 for your possible score.<\/p><\/blockquote>\n<p>At my request, Hannah posted a spreadsheet template so we could play around with improving our score. \u00a0Basically the most improvement is seen by actually doing Handstand Pushups and going faster! \u00a0Switching to straight HSPU&#8217;s for all 45 increases my score by 16 points, while increasing my deadllift to the Rx weight of 225 only raises it 13 points (both at the same length of time). Doing both 225 and HSPU&#8217;s in the same amount of time would increase by 30 points. \u00a0Really there are a million ways to play around with the points and I could improve pretty much across the board.<\/p>\n<p>Pretty much to improve you&#8217;ve got to do everything heavier, less scaled, and faster! That is a<strong> tough challenge<\/strong>. We are currently doing a <a href=\"http:\/\/solcanacrossfit.com\/the-next-progressions\/\">12 week deadlift progression <\/a>and working 3x&#8217;s a week on handstand pushups so there will be improvement. Will it be enough?<\/p>\n<p>Here is a video of <a href=\"http:\/\/www.roguefitness.com\/athletes\/kristan-clever\">Kristan Clever<\/a>\u00a0setting the new world record for Diane in 1:54:<\/p>\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>I haven&#8217;t written about Crossfit in awhile. \u00a0I&#8217;ve still be going consistently about 8 times a month. \u00a0Recently Solcana held its first gym-wide challenge. \u00a0The \u00a0Crossfit workout called Diane was chosen as the challenge. \u00a0It is a two part challenge &#8211; complete it once in October and then we&#8217;ll complete it again in December. \u00a0Who [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[],"class_list":["post-5703","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1tZ","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6119,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03162018-crossfit\/","url_meta":{"origin":5703,"position":0},"title":"03162018 &#8211; CrossFit","author":"crossn81","date":"March 16, 2018","format":false,"excerpt":"18.4 = brutal! Another hard workout that was unfinishable! This week for the CrossFit Open workout, I couldn't make my normal 5:30am slot and attended Friday Night Lights!! It was a fun atmosphere with more energy than a normal class. It also included lots of anxious waiting time! I went\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180316_182331256328614-1.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7546,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10252019-crossfit\/","url_meta":{"origin":5703,"position":1},"title":"10252019 &#8211; CrossFit","author":"crossn81","date":"October 25, 2019","format":false,"excerpt":"Today was the third workout in the CrossFit Open 20.3. This is actually a repeat of 18.4, repeats happen every year, but this is the first time I've actually repeated a workout that I had done in a previous Open. Here is what happened last time. I have a higher\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6849,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/12122018-crossfit\/","url_meta":{"origin":5703,"position":2},"title":"12122018 &#8211; CrossFit","author":"crossn81","date":"December 12, 2018","format":false,"excerpt":"I was awoken early this morning and couldn't fall back asleep.\u00a0 I also get the daily EOD (email of the day) from CrossFit so I knew the mainsite workout was 4x10 Deadlift.\u00a0 My new weight set in the basement would work great for that, so I finally got out of\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6719,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10012018-crossfit\/","url_meta":{"origin":5703,"position":3},"title":"10012018 &#8211; CrossFit","author":"crossn81","date":"October 1, 2018","format":false,"excerpt":"Well, it wasn't really CrossFit, but I got my Deadlift on.\u00a0 I rode my bike in a misty rain to the Bouldering gym and did my 6x3 @ 78% Deadlifts.\u00a0 78% for this round was 190.\u00a0 That felt heavy, but doable for that many lifts.\u00a0 I also did the 20\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7011,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/03082019-crossfit\/","url_meta":{"origin":5703,"position":4},"title":"03082019 &#8211; CrossFit","author":"crossn81","date":"March 8, 2019","format":false,"excerpt":"19.3 was no joke on the gluteus! You know when no one in the announcement makes it through the workout that it is going to be hard! For some reason the official scaled workout still had handstand pushups in it. Otherwise I did the scaled version which was: 200ft lunges\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6744,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10152018-crossfit\/","url_meta":{"origin":5703,"position":5},"title":"10152018 &#8211; CrossFit","author":"crossn81","date":"October 15, 2018","format":false,"excerpt":"Another Deadlift day at the Bouldering gym.\u00a0 It was a little busier today as it was more like 5:45 when I got there.\u00a0 A lot of people were busying climbing and lifting.\u00a0 It is always interesting to watch what other people are doing with their lifting programs. Today's Deadlifts were\u2026","rel":"","context":"In &quot;CrossFit&quot;","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5703","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=5703"}],"version-history":[{"count":3,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5703\/revisions"}],"predecessor-version":[{"id":5706,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5703\/revisions\/5706"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=5703"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=5703"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=5703"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}