090521 THURSDAY “Diablo’s Shame”
+++Special Hours for Memorial Day (as well as a Barbecue!) See below for details+++
Jimmy attempting a vertical leap using a fancy measuring device (no warm up or practice before hand).
Workout: “Diablo’s Shame”
6 rope climbs (or use 2 ‘rope lay downs’ per rope climb as a sub)
25 thrusters with dumbbells or kettlebells totaling half of your bodyweight (scale down if needed)
50 deadlifts with bodyweight (scale down if needed).
Divide the movements into any sets you want.
Post the results to comments and to “Beyond the Whiteboard!“
(ask JJ or Craig why this workout is called “Diablo’s Shame”).
Memorial Day Barbecue, Family Day, and Open house Monday May 25th from 11am – 2pm
Memorial Day we will be open for limited hours (11am – 2pm) but feel free to swing by and get a workout in if you’d like. We will be hosting a barbecue and “Paleo Pot Luck” for those interested in participating.
Monday is also a great day to bring family or friends down to the gym so they can see what CrossFit is all about. We also plan on having multiple people go through “workout C” so you can come cheer them on.
Post to comments below if you plan on coming out for some food, fun and maybe some “beervages”.
CPR and First Aid Class Next Thursday the 28th from 6 – 9pm!
Sign up now for an evening class that will include First Aid, Automatic Electronic Defibrillator (AED), as well as CPR (Adult, Child, and infant). The certification will last two years, and it doesn’t get more “functional” than that.
Cost for current DCFers: $75, cost for non-DCFers: $85 Pre-register by emailing email@example.com and bringing payment to the gym before the 28th.
For those of you interested in trying out for the DCF Affiliate Cup team (and people just trying to ‘test their metal’), We will be posting workouts A and B on Saturday (workout A for the morning class, and workout B for the evening class). You can always try them then if you are still on the fence.
Diablo CrossFit is Registered for “Beyond the Whiteboard!” Click here for more information.
“Beyond the Whiteboard” is a logging and data tracking site designed specifically for CrossFitters. It is just like everyone’s “log sheets” we keep at the gym, but infinitely more informative and useful. We still expect everyone to keep track of their training with hand written logs, but now you can use this resource to monitor performance across many measures.
It also has built in tracking for nutrition (if you are familiar with the “Zone”).
Create an account and sign up today, then register as a DCF’er! (It is free for now, but they might start charging in July).