090709 THURSDAY “Farewell to Jesse!”
+++3pm classes will be canceled this weekend due to the games. But don’t worry, I’ll be posting workouts you can do at home so if you can’t make the morning classes you can still get a workout in! Olympic lifting class and Muay Thai is canceled this weekend as well.+++
Tomorrow is Jesse’s last day with us (Friday)! Yet another DCFer is joining the Navy! Farewell and Fair winds Sailor.
Olympic Weightlifting Warm Up: Pressing Snatch Balance, 10 reps. Snatch Balance, 10 reps. Heaving Snatch Balance, 10 reps. Start light, add some weight if you feel comfortable, but don’t go heavy.
Workout: Team Murph (Per Jesse’s request – he wanted do ‘team’ because it would be more competitive and “fun”).
Teams of two will complete one “Murph” (by dividing the work between them)
Run 1 mile
100 pull ups
200 push ups
Run 1 mile
Use a 20lb weight vest if one is available (you’ll have to trade with your partner).
One teammate works out while the other rests. The work can be divided between each teammate as desired, but all the reps must be completed before moving on to the next exercise! That means all 100 of the pull ups must be completed before moving on to push ups, etc.
Post time to comments.
This weekend CrossFit fans from around the world will converge on the Ranch in Aromas for the CrossFit Games to watch some of the worldâ€™s most fit athletes vie for the title of Fittest Athlete in The World. Certainly, many other sports and venues can claim to have the fittest athletes, but only one contest is completely dedicated to producing the fittest athlete across broad time and modal domains: The CrossFit Games.
Now in its third year, the CrossFit Games has grown from an â€œanyone can enterâ€ type venue, to a global contest of qualifying events that produced the best CrossFit athletes from around the world. If you havenâ€™t already visitied the CrossFit Games site, then go immediately and preview the amazing athletes who qualified for this incredible event. Male athlete accomplishments incude Chris Speallerâ€™s 106 consecutive pull-ups, Jerome Perrymanâ€™s 606lb deadlift, Bionicâ€™s sub-2minute Fran and more! The women include Caity Matter, former pro-basketball player, with a Clean & Jerk PR of 190lbs, Cyndi Frieling with a 365lb dead lift, Gillian Mounsey with a 128lb press and 28 rounds of Cindy. These incredible people will go head to head in FIVE events on Saturday!
Diablo CrossFitâ€™s Darren Rosten (Check out his profile by clicking here.) qualified for the Games by placing 2nd overall in arguably one of the strongest regions in on the planet. His 1st place finish in the grueling final event was one of the most exciting, hair-raising, emotional athletic feats Iâ€™ve ever witnessed.
Diablo CrossFitâ€™s newest member, Jeffrey Leonard, will be competing in the Games as well. Jeffrey placed first overall at the NorCal Regional Event and will be competing in the FireFighter Challenge (his 1st love!) the week following the Games! Jeff is an incredibly strong athlete with fantastic Olympic lifts. Check out his profile by clicking here.
And here is a video of Jeff doing “Isabel” at DCF last week:
If you canâ€™t come and cheer Darren & Jeffrey on, then stay tuned to the CF Games website for live updates or listen in to CF Radio for their live broadcasts from the Games. http://games2009.crossfit.com/thegames/radio-at-the-games.html
The CrossFit Games is also the site for the Affiliate Cup Challenge â€“ awarded to the best Affiliate Team in the world. 99 Teams of 4 -6 athletes (at least two women!) will be competing on Friday and Sunday for the bragging rights to the most fit affiliate in the world. At Diablo CrossFit, with so many awesome athletes capable of participating, we held an Affiliate Team Competition to determine our participants. After 3 brutal workouts completed in two days,
Diablo CrossFitâ€™s Awesome Affiliate Team is:
Josh Jorgensen aka “Jorgy”
Jeremy Jones aka “JJ”
J-Dizzle is literally recovering from knee surgery one week ago. Yvonne is nursing a shoulder impingement that has limited her range of motion. Both say they are up to the battle this weekend.
They have been training together now for about four weeks, attempting to prepare for whatever might come their way in Fridayâ€™s three workouts! Sunday will determine the overall champion.
Come cheer your DCF Affiliate team on Friday and hang with some cool CrossFit people from around the world. If you think our DCF community is cool â€“ wait until you meet CrossFit people from everywhere else. The competition is amazing, the people are friendly, the athletes are unbelievable and the event is a blast.