080509 FRIDAY “Diablo Diane”

 In Daily Workout


Team 0600 dress code: Beanie, 20 lb weight vest, CrossFit Infidel shirt.


“Diablo Diane” aka “Interval Diane”

5 rounds

30 seconds of 225 lb dead lifts

30 seconds of hand stand push ups

60 seconds rest

Post number of reps to comments.


Video: Jon Gilson from Again Faster dishes out some help on the ever elusive Muscle Up.

Achieving the Muscle-up from Patrick Cummings on Vimeo.



People with mentally demanding jobs reap cognitive benefits later in life

“Doing a job that is intellectually demanding creates thinking abilities that pay dividends into retirement — regardless of intelligence or years of education, according to new research from the Duke University Medical Center.”

In short. . .never stop learning, never stop challenging yourself. -jj

Recent Posts
Showing 0 comments
  • jorgy

    that is only 5 minutes of work for that workout. why not just do Fran or Grace and have no rest? I understand 6am is hard but it seems like all of the WODs consist of a minute of rest between rounds.

  • Darren

    I have been seeing that alot on here. But I have to admit 6 am. is soooooo early that what ever they get done is a bonus. Keep reppin it out Boys

  • jorgy

    And I am for sure not picking on just the 6am, I have seen it alot in our whole scheduling. I know that with some WODs such as “Fight Gone Bad” a scheduled rest is good because the reps are so high that it is hard to keep up the work, but when it is only 5 minutes of work it is hard to think that you will also need 5 minutes of rest.

  • Darren

    I agree, but Quater gone Bad was an ass kicker with less than 5 minutes total work.

    “Quarter Gone Bad”

    Five rounds for total reps of:
    135 pound Thruster, 15 seconds
    Rest 45 Seconds
    50 pound Weighted pull-up, 15 seconds
    Rest 45 Seconds
    Burpees, 15 seconds
    Rest 45 seconds

    When you increase the load, it increases the work. As long as you push yourself to the extreme Max the above workout will be a tough one.

  • jorgy

    lets just see if the scores of this are better or worse than a regular diane. if the people who do this WOD get scores around the reps of a diane then good, but personally in 30 seconds of doing HSPUs i dont think i could get 10 each time. Especially when the workout is a medium length WOD for us, i think the record is 7:34 by Rob(back in the day) it is hard to think that anyone will get enough reps, even with the rest to equal the amount in the real diane. the thing with quater gone bad is that heavy thrusters suck, heavy pull ups are hard, and there is not much time to get many burpees. To do this version of diane, where is the load increase? it will push people to go harder during the alotted time, but even with 30 seconds of work rest is needed for both DLs and HSPUs. Darren you yourself can account for the first round needing a break after only around 25 seconds into Diane (about 15 reps in on DLs and only about 9 on RX HSPUs)

  • J Jones

    If you watch someone doing Diane and only timed them when they were actually working, they would only do about 5 minutes of work or less (obviously because there are quite a few people that can do Diane in less than 5 minutes).

    You should be able to perform 30+ repetitions in 30 seconds of both the DLs and the HSPUs if you were strong enough to do them in one set (i.e. they don’t take 1 sec per repetition). Anyone able to do that would be able to “Diane” non-stop.

    That being said, for someone with a ‘stout’ Diane time, this could have a lot more repetitions and be a much harder workout.

    For someone who struggles with Diane, the format ‘defaults’ to something similar to the 5,5,5,5,5 rep scheme (for HSPUs for example) maximizing strength gains. This is especially true due to the fact that most people fail on Diane due to muscle failure and not for cardio respiratory reasons.

    The forced rest periods also let the athlete ramp up the intensity without sacrificing form nearly as much. THIS CRITICAL WITH DEADLIFTS. I know 2 people personally that have been sidelined doing Diane. At least two of these people had been doing CrossFit longer than I have (they weren’t rookies).

    The rest in-between rounds also lets people ‘go in hard’ each round, as well as ‘finish hard’ each round. Longer, continuous workouts only have one start and one finish. These multiple starts and stops allow people to go harder, with better form. That means that the total time spent at 100% intensity is higher, as well as the number of Reps done with great form is higher.

    The emergence of this programming is not an accident.


  • Darren

    “where is the load increase?”

    225 lbs on Deadlift is an increased load if you ask me if you are working at max effort. Like JJ said
    “This is especially true due to the fact that most people fail on Diane due to muscle failure and not for cardio respiratory reasons”

    I know for myself doing Diane I can probably get through the first set of Dead lifts, but by the end fatigue sets in and form goes out the window, and with DL’s that is the worst thing possible. In my line of work more people go out on career ending back injuries than any other. I have always been a little scared of Diane for that reason.

  • jorgy

    then do the WOD with good form instead of trying to do it fast. If your form fails then don’t finish the WOD with bad form, slow down and do it right, especially with DLs. Especially with Diane I don’t understand why taking a rest is necessary. Like you said yourself most people only do about 5 minutes of work anyway, so why not just do Diane? The rep scheme should be about the same as a Diane.

  • J Jones

    “slow down and do it right” and “I don’t understand why taking a rest is necessary”

    Isn’t that a little contradictory? I do admit that in the case of Diane, doing all 45 HSPUs MIGHT be better than only doing 5 sets of 30 seconds of HSPUs if you can even do all 45 in 20 minutes or less. But most people fail on the HSPUs well before 45 reps anyway. Then they are delegated to negatives, or partial ROM reps . . .and they aren’t really doing “Diane” anymore. 30 seconds of HSPUs are designed to have the athlete do reps to failure for 5 sets. I see this as preferable to having them do (for example) 8, 6, 4, 2, 1, 1, 1 before going back to the DLs.

    You may have also noticed the emergence of this programming on the CF main site. QGB was already mentioned, but also the 400m and 800m run intervals. Not to mention everyone’s favorite interval – Tabata.

    The biggest thing I got from the Endurance and Running cert was the use of intervals with forced rest periods to practice perfect form and pacing. It allows people with impressive CF performances to do well in Marathons and Triathlons (and vice versa).

    The reasoning behind using the intervals behind the distance training is that the shorter intervals are not only done with better form, but at a higher pace (see: intensity). When the athlete goes to shoot for a new PR in the full distance run, they choose a pace that is well below what they were using during the intervals. Because their bodies have acclimatized to the higher pace while maintaining form, the slower (but much longer in duration) event seems easy by comparison.

    That got me thinking. . . in many of the workouts, intensity begins to edge out form. This is especially true when oxygen debt and heart rate cause the breakdown (not muscle fatigue). So the athlete is forced to ‘tone down’ the intensity in order to keep form, or they hurt themselves (sometimes).

    This limits the maximum amount of good form that is performed in a workout (due to fatigue) and the amount of intensity (due to the need for form). They are not always at complete odds, but for most compound movements (see: just about everything) they are.

    Forced rest periods allow the athlete to go ‘all out’ with good form knowing that there is an end in sight. After the forced rest period, and catching some breath, they can hit it hard again with maximum intensity without sacrificing form.

    In the end, the time spent ‘under load’ would be the same (5 minutes for example), but it would be 5 minutes of 100% output with 100% form (as opposed to 50/50 on a good day). The entire workout length would be longer (compared to a PRed Diane for example), but only by the amount that the rest periods add.

    I am not advocating that this type of programming completely replace our standard CF protocols. I feel that is is just another tool from the ‘varied’ toolbox that is CrossFit.


  • Craig

    Good discussion.

    This begs the question, how long should a metcon wod be?

    First, lets not discount the fitness value of the extensive warm-ups almost all of us undertake.

    Second, Coach and others have said, more does not equal better. High intensity wods induces a neuroendocrine response that improves fitness: our bodies secrete more hormones that build muscle, burn fat, and improve health (very loosely stated).

    I personally believe the physiologically positive response (that makes CrossFit so impactful on the body) can be achieved in 5 minutes of very high intensity work 2 -3 times per week. Furthermore – the 5 minutes of work really only needs to include 3-5 30 second intervals at max effort, in my opinion. The key is: high intensity (80-90% of muscle groups engaged in functional movement at 100%).

    So what does the “benefit curve” look like? If the Y-axis is the amount of fitness benefit and the X-axis is the amount of time spent at high-intensity output per day, or week, or month. The benefit curve will steeply rise, then fall off as the benefits declines with more time. This curve is slightly different with everyone.

    Frankly, I suspect that the maximum neuroendocrine benefits occur with as little as a 2 -3 30second moments of high intensity work per week. Thats it. In other words, the stimulation of our “fight or flight” mechanism a few times a week yields huge physiological benefits (i.e., duplicating our anscestor’s hunt or fight).

    That said, neuro-muscular adaptation takes longer – and yields metabolic benefits beyond our daily wods. Doing movements, under load for longer periods (at low intensity) teaches our mind to engage the correct muscles in the correct order to achieve a proper movement – and results in hypertrophy (muscle growth). Everyone agrees that muscle growth creates a better metabolic environment to burn calories (fat) and improve overall fitness.

    In conclusion, I think that the best neuroendocrinological results are achieved maximum physiological output at least 2 times a week for 3 -5 periods of at least 30 seconds. I suspect that more cumulative time (beyond 5 minutes) at 100% effort may yield nil or negative results.

    Other work quantity, i.e., strength training or long-slow distance training should be tailored to the athlete’s phyical capabilities, fitness level and recovery ability.

    I think jj is on to something here.

  • That Hideous Strength (Mike Mathers)

    I’m too tired to read all of this today. I’ll get back to it later. I think craig and JJ are right though. Dr. Tabata’s research even supports short intense bursts of training, regardless of modality as opposed to loger slower workouts. I think an important question to ask yourself is whether Crossfit is your primary training protocol, or is it supplamentary to another sport specific program?
    Then decide how to go about your training.

  • Mark L.

    Not to point out the obvious, but for most people, doing multiple rounds of handstand pushups (5 of them) would requite some degree of recovery arc to do them justice each round. Having 1.5 minutes rest between (including the deadlift as recovery for delts, tris and traps) sounds just about right to me. I could probably get by with less, but my arms are about 18 inches long, and 90% of their mass is contained in my delts and triceps. 😎
    Anyway, it seems the “goal” of this workout is strength endurance, not simply endurance or “ability to stand up to physical punishment”.
    One of the beauties of Crossfit is the “no specialization” aspect. Sometimes, you have workouts with short explosive bursts with lots of rest (like when Craig and I did Oly for almost 2 hours last weekend with only about 10 minutes spent doing any “work”). Sometimes, you have intensely painful anaerobic work mixed up by moving the location to add an aerobic component (like when we did Cindy, last week). Finally, you have the excruciating aerobic stuff like when Jorgy has people do “a mile of burpies” (16 rounds of 100m sprint/10 burpies with NO REST).
    All of these things have their purpose in Crossfit.
    Mixing them up is what keeps your body guessing, requiring it to maximize it’s adaptive response since the only think it can figure out is “Holy Crap! I never know what’s coming next!”

  • jorgy

    don’t take my statement out of context, with the discussion that darren was tryin to bting to the table,slowing down or lessening the weight would be the only way to not get hurt. if your form sucks anyway then “slow down” meaning don’t go into the WOD as prescribed, start off with less weight and work up to it, just as Kelly Moore did, by doing DLs with 185 and doing some HSPU training.

    JJ i am not knocking the WOD, but it just seems that instead of crossfit it is all turning into interval training. Why not just do Diane if the WOD is Diane.

  • Mike Erickson

    Good discussion. I like the high intensity interval workouts personally because they are motivating, I get observable gains from them and I can always finish them. My morning home workouts last 5-10 minutes but I can barely get off the floor afterwards. But I feel great the rest of the day. The longer workouts contribute to mental toughness which is a big factor in endurance. I think there are also physical gains to be gotten from long workouts. I come to the shed for a weekend grinder served up by Jorgy. I do a 5-10K run on Sundays, I try to get a couple of longish sessions, 20-30 minutes, on my airdyne during the week. On my runs I throw in some sprints, followed by a walking recovery period. On the airdyne I do 15-20 seconds hard (250-350 watts) then recover at 100-125 watts for the rest of the minute (average 11 calories/minute). I agree with Mark, mixing it up is best.

    I really like the new links on the main page. I’ve found some great articles and motivational materials and I’ve signed up for a fitness newletter that’s pretty good. Thanks for finding all of this stuff and making it readily available. DCF rules!

  • J Jones

    Mike, are you talking about the “Fitness Spotlight” and the “IF Life”? Great resources I found through Robb Wolf’s Blog. The guy running the websites (also named Mike) has been contributing to CF and the Catalyst Athletics forums for years. He is a smart cat.

    Jorgy –

    “slowing down or lessening the weight would be the only way to not get hurt”

    That is what the “forced rest periods” are doing… “slowing down” the athlete, forcing them to rest. Instead of having to rest multiple times on a set before moving on, the forced rest periods make the athlete move on as soon as their muscles begin to fail (loosing form, and keeping the metabolic demand up).

    By your logic (“why not just do Diane”), why would anyone ever do a “Heavy” Diane or a “Heavy” Fran? Variety. And to investigate other methods for improvement.

    “but it just seems that instead of crossfit it is all turning into interval training” CrossFit IS interval training for the most part, just not all interval training is CrossFit.


  • Craig

    By the way, no one commented that jj posted today and, you guessed it: a picture of jj.


  • Craig

    “CrossFit IS interval training”

    Yikes! Someone just let the CF secret out of the bag.

  • Mike Erickson

    jj: “Mike, are you talking about the “Fitness Spotlight” and the “IF Life”? “

    Yes! That’s them. I like this page from IF Life:

    Craig will like the header: “The Key to Success is finding the balance between caring and not caring”.

    Followed by some quotes including this one by Benjamin Franklin:
    “He that is good for making excuses is seldom good for anything else.” I should have that one tattooed on the inside of my eyelids so I don’t forget it.

  • Craig

    By the way, I got absolutely NOTHING out of that muscle up video. NOTHING NOTHING NOTHING!

    What’s the secret of the transition?????