080927 SATURDAY “FIGHT GONE BAD III” TODAY!

+++MUAY THAI CANCELED TODAY! CLASS AT 10am STILL ON!+++

The Event starts at 11:00am and will go to approximately 2pm. Bring your friends and family, this event is open to the public!

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Ramon takes a quick breath while doing box jumps. Remember that it is usually a good idea to rest on top of the box as opposed to on the ground. This makes the starting rep of your next set easier.

Workout: “Fight Gone Bad”

1. Wall-ball, 8 ft target (Reps)

2. Deadlift high-pull (Reps)

3. Box jump (Reps)

4. Push-press (Reps)

5. Row (Calories)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box

2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box

3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)

4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

Post score to comments.

Video: Fight Gone Bad Explained at CFHQ

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Hamstrung by Keith Wittenstein Crossfit Virtuosity

“Probably the most common condition that hinders athletic performance is tight hamstrings. Short tight hamstrings impede athletic performance in one simple but important way: they restrict the closing of the hip joint, i.e. they limit the anterior tilt of the pelvis. This restriction on the movement of the pelvis results in the muscles of the lower back taking up the slack. The negative impact is twofold: 1) the range of motion of the hips is restricted which reduces the power that can be produced by the hips; and 2) the lower back is put into flexion and thus susceptible to injury.”

Read the rest here: http://crossfitvirtuosity.com/blogs/articles/244-hamstrung

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  • luca z.

    God speed to all the participants of today F.G.B., I want to see many PRs next to the names, the plants around the Shed need fertilizing, have fun.

    Luca

  • sakura

    Awesome event, guys! Amazing competitors! Just too bad the pizza didn’t go over so well on my first carb load day. Mark, I feel like I got hit by an 18-wheeler…*groan…

  • Shannon Stornetta

    That was so much “fun” (and by “fun” I mean a lot of pain, sweat… and yes, even a few tears). Great event!

  • Jasmine

    I heard it is someone’s 40th birthday today!!!!

    HAPPY BIRTHDAY LUCA!!! I wish you a day filled love and laughter as you enjoy your family. May you feel encouraged by the life you have lived and inspired for all that is ahead!

    We are so glad to know you and your family through DCF. We missed you today… everyone did so awesome. You would be proud 🙂

  • Mark L.

    Happy 40th birthday, Luca! I’m 34 days behind you.
    I hope you had a great soccer tourney and Allay scored some goals.
    Sakura, those things you made… did you perhaps enlist the help of Satan?
    Shannon, those tears inspired me. I think that moment I witnessed is going to get me over the effort hump for many WODs to come.
    Bryan, way to beat your wife by a couple points. =)

  • Moises G.

    Today was awesome!!!!!!!!!!!!! HAPPY BIRTHDAY LUCA, I am waiting for you to let me know when we could go out and celebrate… Wish you could have been there it was great. I truly enjoy watching all of our athletes train hard and push themselves to the point of failure. Thank you all it was fun.

  • CARRY

    THANKS TO ALL AT DCF….WE HAD A GREAT TIME! EVERYONE DID GREAT AND I AM PROUD TO BE A PART OF DIABLO CROSSFIT. CRAIG….THANKS FOR HOSTING:) GREAT DAY! MY GIRL CHANDA HAD A PR!!!

  • luca z.

    WOW!!! It looks like I missed a great day We did great too up in Davis, Alessandro”s team played well, he didn’t scored (he plays defense), thank you to all of you for the wishes, I love been part of DCF you guys are the best I don’t mean to be cheese, but I mean it, you guys are very special to me, even if you hate me sometime for the pain I put you through, as my mom always says,” its for your on good”. I’ll see you all next Tuesday

  • Bryan Stornetta

    DCF…That was an awesome event yesterday. Thanks to everyone who showed up to help, watch or compete. I have done some very physically demanded things in my time, mostly a 130 mile ride with 10,000ft of elevation in one day, but I have to say that I have NEVER been this fatigued and sore in my life. That is a true testament to the effectiveness of crossfit. On that note, I will be seen at the Shed for a few days. Thanks again.

  • Stavros @ Diablo CrossFit

    Great day yesterday, PR’d FGB at 335, not a great number but it’s progress. Came in at 10AM and did Cindy with a very dedicated crew.

    “Cindy”
    20 AMRAP

    5 Pull Up
    10 Push Up
    15 Air Squats

    30 Rounds as RX’d (new PR)

    The push ups were the hardest part for sure. Didn’t tear hands until last 2 rounds. I think all the other guys did a version of “fat Cindy” w/weight vest. JJ is a bad-mofo so he wore two of them. All the girls did awesome, Holly and Jaz definitely killed it. Great crew, sorry that I smelled like B.O. and stale “Full Sail Ale”.