Benicia Outdoor Rowing
Benicia Outdoor Rowing
Diablo Fitness Engineering
Diablo Fitness Engineering
Alamo Full House
Alamo Full House
Diablo CrossFit 2014 Regional Teams
Diablo CrossFit 2014 Regional Teams
DCF 2014 Regional Support
DCF 2014 Regional Support
Anejo in Benicia
Anejo in Benicia
Jordan's AM Crew
Jordan’s AM Crew
Dawn Patrol
Dawn Patrol
2014 Inner Gym Throwdown
2014 Inner Gym Throwdown
2014 Inner Gym Comp Morning Crew
2014 Inner Gym Comp Morning Crew
PreviousNext

We Are Diablo

Our Mission is simple: make clients “fit beyond expectation.”  Founded in 2005, we pride ourselves on our experienced Coaches, our intelligent workout programming, our robust class schedule, our beautiful facilities, and our incredible community.  Take a look around our site.  Check out others.  Then, come to Diablo.  Whether you’re brand new to fitness or a competitive athlete, you’ll be glad you did.

From the Blog

140723 Wed – Handstands & a “Dirty Windshield”

Handstand LineupHandstand Push Ups are not something you want to rush into. Make sure you have a solid foundation before you do these. A good baseline and Diablo’s standard is 20 strict push ups and a 60 second handstand hold.


Mobility:  Hip Mobility.


Skill Practice Warm Up:  Spend 6 minutes practicing handstand holds and (if you are ready) handstand push ups.


Workout:  Front Squat

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)

Super Set: Half kneeling single arm shoulder press

5 x 5 (5 sets of 5 reps “across,” the same weight for all sets)

(Only two more weeks of the Front Squat and Shoulder Press strength focus!)

Metabolic Conditioning Workout:  “Dirty Windshield” – For time.

20 clean and jerks (Advanced: 135lbs, Intermediate*: 95lbs, Novice: 65lbs)

20 dumbbell hang power snatches –one arm, alt as desired- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  2 – 7 minutes.  Scale up to a 155/105lb bar and 53/35lb kb for an additional challenge.

Coaching Tips: Pace this as if you were doing “Grace”.  Start with smaller sets and try to maintain a good pace until the last c&j.  If possible, try and utilize the clean right into the push jerk (without the full stand up and reset).  This will be easier when you are fresh.  Use the hook grip for the entire workout, including the dumbbell hang snatches!  This one will be a grip burner.

Log your results online by clicking here.

Compare To:  New Workout!


Barbells for Boobs is on October 11th.

The workout as always is ‘Grace’ 30 Clean & Jerks for time.

YouTube Preview Image

 

Posted in , | Tagged , , , , | Leave a comment

Diablo Fitness Engineering