Диана (Diane)

Разминка

Диана — это тот тип тренировок, которые требуют хорошей и тщательной разминки.

Как только начнете выполнять комплекс, вам придется выкладываться по полной, поэтому вам необходимо быть уверенным, что ваши мышцы и легкие готовы к работе.

Во время разминки сделайте акцент на мышцы плечевого пояса, поясницу, подколенные сухожилия и предплечья. Также во время разминки не повредить затронуть ягодицы.

Сделайте несколько минут легкого кардио. В конце кардио сделайте один спринт. Цель состоит в том, чтобы увеличить частоту сердечных сокращений непосредственно перед началом тренировки.

Benefits

All of the Girls workouts offer their own unique benefits. Here’s what you can expect from Diane. 

Lower Body Strength

Few movements are on par with the deadlift when it comes to posterior chain strength—not even the squat. Deadlifts tax your hamstrings, glutes, lower back and upper back, effectively working almost all of the posterior muscles in your body (and most of the largest muscles, too).  

Upper Body Strength

Diane doesn’t stop at the hips. Handstand push-ups require strength and stability throughout the core and upper body. While the movement is highly technical and a lot about coordination, you still need strong shoulders, a strong chest, and a strong back to complete a handstand push-up. 

Gymnastics Skills

When performed correctly, the handstand push-up is quick and snappy yet smooth and graceful. If you don’t yet know how to do handstand push-ups, it’s better to scale down (see Modifications and Variations), but if you have the strength and agility required for the movement, Diane can help you hone those skills even further. 

Принципы кроссфита для начинающих

Тем, кто только начинает заниматься и вообще мало знаком со спортом, особое внимание стоит уделить детальному изучению техники. На это стоит отвести не меньше месяца
Подберите определенный комплекс из различных программ тренировок, но только начинайте выполнять его по самым минимальным повторам

Важно здесь так же учесть и само выполнение, это важно, так как обеспечивает наилучший результат и предотвращает травмы.
Также учитывайте, что очень важно делать разминку и растяжку до и после кроссфит-тренировки. Это тоже хорошо тонизирует мышцы и уберегает он повреждения.
В идеале, один комплекс упражнений необходимо выполнять раз в день, а в неделю – 6

Но для новичков сойдет и 3-4. Однако уже через месяц, Вы должны выполнять хотя бы 5 раз в неделю, при этом сам комплекс должен отрабатываться полностью.
Не стоит слишком долго заниматься. Упражнения длительностью свыше часа не дают большого эффекта. Сама тренировка длится 20-30 минут, остальные полчаса можно потратить на разминку и растяжку.
Приступать к базовым комплексам кроссфита можно уже через месяц, когда вы с легкостью сможете делать свои упражнения каждый день.

Помимо основных знаний насчет программы тренировки, кроссфит для начинающих дома требует подбора необходимого инвентаря. Так как предполагается большое количество силовых упражнений, то для их минимального выполнения потребуются следующее оборудование:

  1. Брусья. Желательно, чтобы они были кольцеобразные. Занятия на этом оборудовании хорошо прорабатывает силу рук и спины.
  2. Турник. Универсальный спортинвентарь, так как отлично подходит для работы с ногами и руками.
  3. Штанга.
  4. Гантели. Здесь обязательно выбрать такие, которые позволяли бы менять вес. Необходимо иметь в наличии разный вес, но для начала можно ограничиться тремя самыми минимальными.

Common Mistakes

Between heavy lifting and gymnastics, Diane is a tough WoD that challenges even the fittest of CrossFitters. Watch out for these common mistakes. 

Deadlift Technique Mistakes

Don’t pull the deadlift weight with your back or arms. Focus on using your hamstrings, glutes, quads, and hips to pull the weight off the ground. Additionally, make sure you fully extend your hips at the top of the deadlift.

Handstand Push-Up Technique Mistakes

So many things can go wrong on a handstand push-up. Bad form on this movement can spell injury, so make sure to listen closely to your coach as they explain the movement. If you feel uncomfortable with handstand push-ups, talk to your coach about modifications. 

Rushing

Compared to many CrossFit WoDs, Diane is not a long workout. However, that doesn’t mean you should rush just to get a fast score. This WoD comprises two potentially dangerous movements, so make an effort to keep good form throughout. 

Don’t Go Longer than THIS for CrossFit WOD Diane

The time goals for Diane are:

  • Beginner: Between 7 and 10 minutes
  • Intermediate: Between 4 and 7 minutes
  • Advanced: 2:30 to 4 minutes
  • Firebreather (Elite): Less than 2:30

As a beginner, you should aim to complete Diane in under 10 minutes. As you improve on this WOD, set your goal to complete in under 7 minutes.

This is a fast-paced workout that should be done unbroken, or non-stop. But, at the same time, each move should be done correctly with proper form.

If your ability level does not yet allow you to do this workout Rx (as prescribed), then you need to scale the workout for quality and safety reasons.

How to Nail this Workout for Beginners (Secret Scaling Tips)

If 225 pounds is too heavy of a load for you to be working with, then you need to properly scale down the weight so you can do each movement correctly and avoid injury.

Handstand push-ups are not easy. In fact, they are pretty much impossible when you are just starting out.

If you can’t do a set of 20 on their own when you are fully rested, then attempting to do the handstand push-ups Rx in Diane will be brutal. And, the chances of you keeping proper form and staying safe are pretty much zero.

So, let’s talk about how to properly scale each move of Diane so you can train appropriate to your ability and fitness level.

First, check that ego and listen to your body.

There is nothing wrong with scaling a benchmark WOD like Diane because doing it Rx is not the goal for beginners. Instead, your goal is to work on your deadlift strength and endurance, plus your core strength with push-up variations.

This is the ultimate glute, back, and shoulder WOD, and your work on those muscle groups outside of this benchmark will help you meet your Diane goals. These are difficult movements, and to do them with full intensity as prescribed is something you work towards.

You’ll Kill Your Back If You Don’t Scale Deadlifts This Way

For the deadlifts, you want to scale the weight to about 70 percent of your 1RM, so you can keep good form while blasting through each round. In CrossFit lingo, RM stands for repetition maximum, which means it is the max weight you can do for one rep.

For example, if your 1RM deadlift is at 250 pounds, then multiply that times .7 to get 175 pounds. This will still be a challenging load for you to do at a quick pace while keeping proper form.

Your core should be stable and your back should be straight. If that isn’t happening with every rep, then scale down a bit more because you need to be able to perform a high amount of reps with speed.

Additionally, if you want to avoid serious injury during this exercise, do not deadlift if standard running shoes. The cushiony soles are not built for the kind of support you need during such a heavy lift. That’s why we recommend you check out our list of Inov 8 CrossFit shoes to see some of the best minimalistic, zero drop workout shoes that are perfect for deadlifting.

The Right Way to Scale Hand Stand Push-Ups

Now that you know how to properly scale the load and movement for the deadlifts, let’s talk about those intimidating handstand push-ups.

You want to do this on a scale from beginner to advanced. So, start at the beginner level and work your way up as your strength improves.

1. Incline Push-Up

An incline push-up is like a standard push-up but your hands are higher than your feet. This can be done by keeping your feet on the ground and placing your hands on a bench or chair.

This is your starting point for building core stability. Until you can get through multiple reps with a solid core and no sagging, do incline push-ups with your Diane WOD.

2. Traditional Push-Ups

Once you have mastered the incline push-up, move on to traditional push-ups for your Diane WOD.

Traditional push-ups are going to focus on building your chest, triceps, and abdominal muscles.

3. Ring Push-Up

Gymnastics are a big part of CrossFit, and ring push-ups are a slight variation to the traditional bodyweight push-up. They introduce rings to the exercise, which adds an element of stability.

The lower the rings, the more difficult the push-up, so you shouldn’t move on to the next scaled move until you have mastered ring push-ups where the rings are almost on the ground.

4. Decline Push-Up: Your feet are higher than your head

Once you have mastered the rings with perfect form, multiple reps, and a lot of speed, move up to the decline push-up.

Decline push-ups are performed with your feet resting on an elevated surface like a chair or bench. These kinds of push-ups are going to work your shoulders and triceps primarily.

Once you get used to one elevation of decline push-up, try to increase the angle by placing your feet higher and higher. Once you have this move down, it is time to move on to the handstand push-up.

5. Hand Stand Push-Up

It takes time to develop strength and coordination. I recommend starting at the beginning with incline push-ups and working your way through these variations, so you can build a solid core. If you start to sag during the movement, then stop immediately.

Even though everyone knows the difficulty expected in Diane CrossFit coaches aren’t going to let this slide since improper form can lead to serious injury.

A wall handstand push-up is the most challenging overhead pressing movement because you are lifting your entire body weight. It’s a good idea to have a workout partner with you when you attempt handstand push-ups for the first time, so they can help hold your legs.

Safety and Precautions

Again, note that this is a challenging workout that is not suitable for beginners or even intermediate level CrossFitters.

Fuel Up

Don’t start Diane on an empty stomach. While fasted exercise works for some people, it’s not a good idea to attempt a complex workout like Diane without having eaten. Make sure to get some carbs and healthy fats in before your workout so you stay fueled the entire time. 

Warm Up and Cool Down

Before attempting Diane, complete a proper warm-up that primes your body for the intense stimulus. Similarly, allow your body time to adjust back to its resting state by completing a short ( five to 10 minute) cool down that includes stretching. 

Handstand Push-Up Safety

Don’t attempt handstand push-ups without direction and supervision from a coach. The only exception is advanced athletes who are proficient at handstand push-ups. Otherwise, this technical skill should be practiced in the presence of someone who can help you correct technique mistakes and ensure your safety. 

Can You Handle CrossFit WOD Diane?

When you are scaling for Diane, remember that you want your movements to be efficient without being sloppy. You also want to be able to do the entire workout in under ten minutes with a steady, unbroken pace.

Once you have each move mastered and you have worked your way up the 225 pound load, then you can scale by putting a ten-minute time cap or lower the amount of reps.

Benchmark WODs like Diane are supposed to be challenging. Like I’ve said before, you are really competing with yourself, not others. So, if you see improvement every time you do Diane, then you are heading in the right direction.

Step-by-Step Instructions

To get a good score on Diane, you’ll need to know how to properly perform deadlifts and handstand push-ups (or how to modify the workout for your needs). Follow these tips to get going. 

Equipment and Setup

For Diane, you’ll need a barbell and bumper plates for the deadlifts, as well as an ab mat or skull mat for the handstand push-ups to protect your head and neck. 

How to Do the Deadlift

In the deadlift, you’ll begin with the barbell on the floor in front of your body. Bend at the hips and descend into a partial squat, simultaneously lowering your torso to grab the bar (be sure to keep a neutral spine). Using your hamstrings, glutes, and quads, stand up with the bar. Keep the bar close to your body. The rep is complete when you reach full extension of your hips (no crease in your hips). 

Verywell / Ben Goldstein 

How To Do Handstand Push-ups

You can do kipping or strict handstand push-ups in Diane, but kipping handstand push-ups are recommended for efficiency. To do a kipping handstand push-up, kick up into a handstand position against a wall. Your hands should be set slightly wider than shoulder width. Lower your head to the ground (or mat), tuck your knees to your chest, and then powerfully extend your knees, hips, and arms to press back into the handstand position. 

Verywell / Getty Images 

Completing the Rep Scheme

To complete Diane, perform this rep scheme: 

  • 21 deadlifts
  • 21 handstand push-ups
  • 15 deadlifts
  • 15 handstand push-ups
  • 9 deadlifts
  • 9 handstand push-ups

Modifications and Variations

Whether you need to modify workouts for pregnancy, an injury, or other condition, there are plenty of scaling options for Diane. 

Scaling the Deadlifts

Lower the weight: The prescribed barbell weights for Diane are 225 pounds for men and 155 pounds 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. 

Dumbbell deadlifts: Dumbbell deadlifts are a great substitute for barbell deadlifts. The form is essentially the same, except you may have to descend a bit further to touch the dumbbell to the ground. 

Kettlebell or plate deadlifts: Another great deadlift variation, using a kettlebell or a plate keeps the weight centered in front of your body, rather than on your sides, like in dumbbell deadlifts. 

Scaling the Handstand Push-ups

Additional abmats: If you have the form down for the kip, but you’re not quite strong enough to push out of the bottom position, you can use an additional abmat to reduce the range of motion and help you out of the “pocket.” This should be reserved for athletes who can already kip. 

Box-pike handstand push-ups: For a non-kipping, but still inverted, variation, try box-pike handstand push-ups. This is essentially a completely inverted decline push-up. For these, put your feet or knees on a box and place your hands on the floor. Lower your head to the ground and push back up. 

Down dog push-ups: Start in a downward facing dog position, with hands and feet on the floor in an inverted V. Bend your elbows to press your chest and head toward the floor, then push back up.

Dumbbell push press: For athletes who don’t want to get upside down, dumbbell presses offer a similar stimulus to that of kipping push-ups. Hold your dumbbells in the front rack position, dip slightly (keeping your heels flat and elbows pointing forward), use your legs to drive out of the dip, and fully extend your arms overhead. 

The Grim Details of CrossFit Diane

https://www.instagram.com/p/Bqomfw3AQpe/

As you know, life is hard… but some say the benchmark girls workouts are harder.

Diane has been a part of CrossFit since 2003, and it is a short, intense challenge for both male and female CrossFitters. There are only two moves involved in CrossFit Diane, and they are both done for time.

In just a matter of minutes, you can find out how well you stack up against other CrossFitters, as well as how much you have improved in your own fitness journey.

The two moves in Diane are:

  • Deadlifts – 225 pounds
  • Handstand Push-Ups

You perform three rounds of these movements as fast as you possibly can, and the reps are 21-15-9.

Здесь вы найдете WOD-ы, которые так или иначе где то были упомянуты в блоге.

WOD “Синди (Cindy)”

G-гимнастика
Максимальное кол-во раундов за 20 мин

Задание: 

5 подтягиваний

10 отжиманий

15 приседаний

Нормативы:

Начинающий: 

7 раундов

Средний уровень: 

14 раундов

Уровень атлета: 

21 раунд

Элитный уровень: 
27 раундов

WOD “Тест Купера 2”

GM-гимнастика с кардио

10 кругов

10 -отжиманий

10- поднос ног в положение упор сидя и возвращаемся в упор
лежа

10- пресс(закидываем ноги за голову или складываемся
одновременно локти к коленям)

10- выпрыгивания из полного приседа(можно заменить на разножек
по 5 на каждую)

WOD “Табата Бурпи”

G-гимнастика
Время выполнения 4 минуты.

20 секунд выполнение упражнения

10 секунд отдых.

Чем больше количество Бурпи выполненное за 4 минуты( включая 10 секунд) тем лучше.

GM-гимнастика с кардио

5 кругов на время

5-подтягиваний(киппинг)

10-отжиманий

5-отжимания на брусьях

10-пресс на брусьях

бег 500метров

GM-гимнастика с кардио

10  кругов на время

10-подтягиваний(киппинг)

15-отжимания на брусьях

25-пресс Ситап ( ноги не закрепленные)
челночный бег 4 отрезка по 20 метров( при прохождение каждого отрезка необходима пальцами руки коснуться земли)

GW-гимнастика с силовой

50- махов гирей

50- отжиманий

10-приседаний с одной гирей(правой рукой)

10-приседаний с одной гирей(левой рукой)

Цикл повторения:
50-50-10-10
40-40-10-10
30-30-10-10
20-20-10-10
10-10-10-10

GW-гимнастика с силовой

10 раундов

15-приседания с выпрыгиванием

10-отжиманий

5-подтягиваний

10-махов гирей
25-подъем ног(лежа)

WOD “KB+ Бурпи”

WOD “Crazy”

GW-гимнастика с силовой
Кол-во: 8 раундов

10 становая тяга гантели 16кг
10 отжиманий
10 тяга к подбородку 16кг
10 отжиманий
10 махов 16кг
10 отжиманий
10 выбросов 16кг
10 отжиманий

GW-гимнастика  с силой
Кол-во: 5 раундов
30 махов гирей
30 Бурпи
30 Ситап (Пресс)

WOD “Omar”

GW-гимнастика 
с силой

Кол-во: 1 раунд
10 Выброс штанги 43кг
15 Бурпи с перепрыгиванием штанги
20 Выброс штанги 43 кг
25 Бурпи с перепрыгиванием штанги
30 Выброс штанги 43 кг
35 Бурпи с перепрыгиванием штанги
Среднее время выполнения 15-30 минут.

GW-гимнастика  с силой  1 круг

 2 раунда 

 10 бурпи

 10 махов гирей

 2 круг

 2 раунда

 10 становая тяга (50кг)

 10 отжимания с хлопком

 3 круг

 2 раунда

 10 Приседания/швунг (50кг)

 10 склепка

WOD “Woody Woodpecker”

GW-гимнастика с силовой
21 Толчок гири левой рукой (20кг)15 Отжимания от пола9 Отжимания на брусьях21 Толчок гири правой рукой15 Отжимания от пола9 Отжимания на брусьях21 Махи гирей15 Отжимания от пола9 Отжимания на брусьях21 Взятие на грудь гири левой15 Отжимания от пола9 Отжимания на брусьях21 Взятие на грудь гири правой15 Отжимания от пола9 Отжимания на брусьях

Добавить комментарий