#WODoftheWEEK - 18.4
“You are braver than you believe, smarter than you seem, and stronger than you think. ”
18.4 How'd you do?
Workout 18.4
For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk
Time cap: 9 min.
18.4 was a beast. No doubts about that, and either you crushed this one, or the time cap crushed you. And regardless of your score, it was damn good programming by Dave Castro. Taking a workout that it tough for many and bankrolling it into an even more advanced version of it if you finished 'Diane' as a whole.
Let's dive into the movement standards, which are a bit complicated.
My hot take is this: 'Diane' is a tough workout and will take most athletes anywhere between 4 and 8 minutes to finish, giving them just enough time to hit the 315 deadlifts and maybe even get into the handstand walks. But the beauty and genius aspect of this workout is the simplicity of the weight...can you move it or not? Can you do handstand push-ups or not? Great. Now, can you do a more advanced version of the same stuff?
I'll be honest, I had 3 handstand push-ups left to finish 'Diane' when I got time capped, but that's ok. I am not the best at HSPU's, and I do like deadlifts, but what this WOD made me realize is I need to focus on having a stronger kip and build up my shoulder endurance before next year's CrossFit Open. And I'll do just that over the next year.
I actually redid the workout last night (Monday) and got six LESS reps despite slowing down and pacing myself. I had plenty of time left, but looking back, the first time I did this I went unbroken on all the deadlifts, and even when I slowed down, I still lacked the muscle endurance to finish 'Diane' in the time cap.
Check out some of Nicole Carroll's tips for 18.4.
So, all in all, what did you think of 18.4? I'd love to hear your thoughts in the comments down below.
Did you like it or dislike it? Let us know in the comments at the bottom of this page!
And submit a future #WODoftheWEEK to us by emailing us at: staff@voyedgerx.com
P.S. Wanna keep talking about the CrossFit Open?
Also, join our 'Travel & Fitness' Facebook group here. We'd love to discuss more of this on the threads there.
Any questions, shoot me an email to: cam@voyedgerx.com and after we finish next week's recap of 18.5, we'll get back to posting more regular #WODoftheWEEK's, which you can view here.