DLs, Diane Ladder, and POWERBALL

Tuesday, October 16, 2012




Lurong Living Performance WOD #3

 7 Minute Diane Ladder (1,1- 2,2- 3,3….) Total Reps

Deadlift (225/155)

Handstand Push Up

Each athlete has 7 minutes to complete as many rounds and reps as possible of Deadlifts and Handstand Push Ups in an ascending ladder.  The rep scheme is: 1 Deadlift + 1 Handstand Push Up (Round 1), 2 Deadlifts + 2 Handstand Push Ups (Round 2), 3 Deadlifts + 3 Handstand Push Ups (Round 3), and continue up the ladder for 7 minutes.

Team PowerBall

Contenders have to score as many points as possible by depositing as many balls as they can into the five scoring pods within the predetermined time. The contenders compete as a team as the “Gladiators” defend the Power Ball course. Contenders will try and avoid the Gladiators, whose aim is to stop them from scoring.  This is a NO CONTACT event.

Old School American Gladiators PowerBall Footage- Not for the weak of heart.


Part of the way CrossFit defines fitness is to regularly learn and play new sports. Who knows, maybe PowerBall will be your game!

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

- Greg Glassman

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