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Skill
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ROMWOD
“KISS”
This will be done post-WOD.
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WOD
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Diane
Complete for time of:
21 – 15 – 9
Deadlifts, 225#/155#
Handstand Push-ups
Compare to: 8/3/16, 5/2/16, 01/06/16, 5/6/15, 1/7/14, 3/4/14, 6/12/13, 2/4/13, 10/29/12, 8/27/12, 3/26/12, 2/2/12
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Anja swears that the lighter the pants color, the better the double-unders. I now have a drawer full of white capris.
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What Will You Do To PR Today?
This is the last month of the year and over the next few weeks you will see some benchmark WODs. This year we had the same benchmarks in the program every 3-4 months. You will have seen each of them several times in 2016. Our goal, and hopefully yours, was to see a steady improvement in all of them. That means going a little faster, getting closer to RX with the weight and/or movements, becoming more technically sound at the movements, or a combination of those. How have you done?
Today you get to go for a new PR in Diane. If you typically use a weight less than RX, you might try going a little heavier today while fighting very hard to manage that load with solid technique. You might decide that today is the day to take a weight plate out from under that ab-mat, which will get you deeper into that HSPU. Will it take you longer? Probably. Are you getting stronger from the effort? Yes.
If you do the workout RX and have for some time, there becomes a point where it seems impossible to even shave another second off that personal best. You have to change the game plan because simply going faster isn’t going to cut it. You already have done that. If you break up the deadlifts, consider a different rep scheme than you have before. If you go unbroken on the deadlifts, today try focussing on keeping that bar super close to your body on the way up AND on the way down. You might find a second or two. For the HSPUs, if you always kip them try to do your first 5 to 10 strict. It’s harder, but it’s also faster, and then you can slide into the kip to finish off the set. Maybe another second or 2 is hiding there. If you break them up, just like the deadlift, try a rep scheme you haven’t before. Try setting up with your hands wider, or narrower, than you usually do. You never know what you might find.
Today you have an opportunity to do something you never have before. You have a chance to set a new personal record. 99 percent of the people you know will go through today without that chance, which is too bad because there’s some good stuff that lies on the other side of this kind of thing. So, what will you do to PR Diane today?
