090427 MONDAY

Max Aita and Martin Pashov help the DCF crew clean up their cleans

Max Aita and Martin Pashov from California Strength visited DCF last week to help the DCF crew with some power clean practice.

Workout:

Power Cleans

5, 5, 5, 5, 5

Touch and go on the floor each set. Letting go of the bar, or resting with the bar on the ground counts as a termination of a set.

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Video: Martin Pashov clean and jerks 405 at Diablo CrossFit.

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  • Darren

    That was sick. 405 is unreal

  • Stavros @ Diablo CrossFit

    WTF.

    I was standing right in front of him when he did that, unreal. He’s got way more in him that 405# too. Great guys!

  • JimmyG

    Beast!!

  • Damen

    I like how there is a kid crying after he does that lift. Its like he scared the poor kid with his beastlyness, thats nuts.

  • Ruiner @ KoreaSmellsFunny

    2 Mile run w/ 20# vest
    17:33
    +
    5,5,5,5,5
    BS@ 315
    SP@ 180
    +
    10,10,10,10,10
    DL@ 285
    +
    2 Mile run w/ 20# vest
    18:47

    Didn’t really rest in the lifts, just enough to be able to stop seeing spots.
    This was miserable. You all should try it.

  • Big Dave

    U N R E A L !!!!

    See how much the bar bends when it hits his chest?

    We will not see that much weight off the floor in DCF for quite some time.

  • JimmyG

    Great 6am class…Marnie and Laci were killing the cleans…Last set of 5 was up to 105# with excellent form, Impressive ladies.
    After we did a fun little metcon…. 21+15+9 Kb swing, Burpee High knees, and sit-ups…finish with a 400m run all for time. Adam dominated with a 9:12 metcon.

    Burpee high knees= chest to the floor and jump up bringing your knees to your chest.

  • JimmyG

    Great 6am class…Marnie and Laci were killing the cleans…Last set of 5 was up to 105# with excellent form, Impressive ladies.
    After we did a fun little metcon…. 21+15+9 Kb swing, Burpee High knees, and sit-ups…finish with a 400m run all for time. Adam dominated with a 9:12 metcon.

    Burpee high knees= chest to the floor and jump up bringing your knees to your chest.

    Brutiful.

  • Prashant

    For those interested, Kyle Maynard fought in his first MMA fight this past weekend (the guy without arms or legs). I think the picture on the page says a lot:

    http://sherdog.com/news/news/maynard-loses-leaves-cage-unscathed-17190

  • Alex R

    On my way out to Gary, Indiana for the baseball season. Just wanted to thank everyone in the DCF community for making DCF such an amazing place! It was a pleasure to work out with all of you and also to teach CrossFit at The Shed. I made a lot of friends out here. Keep up the great work. Will miss you all.
    I know that I am in the best shape of my life and I am pumped to see how CrossFit improved my pitching. I’ll be in touch. See you in 5 months.

    Alex

  • Adam

    Awesome Alex! Best of luck…

  • Andrew

    Good luck out there Alex! I will be checking up on your games for sure!

  • Mike Erickson

    OMG. I just watched C&J video. Awesome.

  • Jeremy Jones

    The fact that Maynard was able to hold out for three rounds is a testament to his skill and determination. I think he might be able to move forward with it. . . I don’t know if he’ll ever be champion. . .but if it can be done, he will do it.

    -jj

  • Suzie

    We will miss you Alex at the 6am class!
    Do keep us posted on your team/games etc. There must be a website???
    Good Luck!

    Hey Jimmy…that little metcon this morning was ROUGH! 🙂
    Suzie

  • 6am..matt

    Have a great season Alex.
    Thanks for all the coaching @ DCF.

    Remember a ball under the chin will back em off your plate.

    Matt

  • Stavros @ Diablo CrossFit

    Alex,
    Kick some a@@ this season and save room in the cheap seats for us if you ever play around here! Best of luck.

  • Carry

    Alex…..best of luck to you….you’re going to do great! It’s been fun working out with you….please keep us updated.

  • Yvonne

    Alex, we will all miss you!!! I loved your warm ups. Best of luck to you!

    Darren, that was Alana laughing in the background. I held her so tight so she would not get in the way and she laughed when he threw the weight down.

    Hi early bird Suzie, miss seeing you!

    Sarah and I wanted to know if any of you she devil women would like to do a baby/kid co-op (Sarah’s idea). Were you watch my kid while I do a WOD then I watch your kid while you do a WOD. Summer is coming up and kids will be out of school. Let us know what you think and if you are interested????

  • Amy

    I am all over the mama swap. Way more so than a wife swap. Are you thinking of doing this on site?

  • Shannon S.

    If we had kids we’d do the co-op with other DCF’ers…. but alas- we just have two cats.

    By the way. WTF, Jimmy??? That mini metcon was brutal!

  • JimmyG

    Alex.
    Kick ass buddy. Find an affiliate out there and keep us posted on what you are up to.
    See if you can change some mid-westerners into Crossvestites.
    I’ll miss working out with you bro!!!
    Keep in touch.

  • JimmyG

    No Shannon…… it was Brutiful……

  • Craig

    Alex, best luck to you man. You are good peeps and we’re lucky to have had you around for these last few months. Kick ass and stay in shape.

    Cheers, buddy.

  • Mountain

    Kick ass and go far, Alex. Even if it takes you to the Royals or the Pirates. Hope to see you again someday, either at the shed or on TV.

  • Brook

    I am down for the swaping of kids. Absolutely!

  • Mark L

    We might be down for kid/WOD swap. First, I have to train the wife so she’s allowed, though. 😎

  • jordan Karnofsky

    FINALLY got a muscle-up!!! bar not rings but hey MU is a MU!! BIG ups to sarah who explained to me I was an idiot and theres a reason I couldnt do them becuase I wasnt rotating my wrist. one adjustment later BOOM! im on top of the bar. best feeling EVER. thanks a ton. i spent the next hour practicing beause im addicted now. YEAH!
    4 pm metcon-
    me brian damen and HOLLYABLO! it sucked big ones. 9:11. ouch.

  • Jeremy Jones

    I am not down for the kids swap. . . have you guys seen how good Jax is compared to all the rest of the children!?

    Just kidding. Great idea though. I wonder if there is an online service that can help set that up. (If not, we can just use the comments section here):

    Parent #1 – “Hey I am coming to the 9:30 and 10:30 classes, who else will be around to help with the kids?”

    Parent #2 – “I can be there too. You do 9:30 and I’ll watch them. Then I’ll work out at 10:30 so I know what your time is.”

    -jj

  • matt...6am

    Not for time…For Fun

    Row 2000 M
    Run 400 M
    Row 500 M
    Run 400 M
    Row 500 M
    Run 400 M
    Row 500 M
    Run 400 M
    Row 500 M
    Run 400 M

    Did it @ 7pm and got a good burn

    M

  • Craig

    A good burn?? Thats a sick workout, Matt!!

    Yes, Jax is a good babysitting trade for anyone, JJ. We know. Can he come home with us?