090801 SUNDAY “New Schedule Starts Tomorrow”
+++NEW SCHEDULE STARTS TOMORROW!+++
Vikki continues her quest for pull ups with succeeding in monkey swings.
Workout: “Stadium Workout” from the Games.
Teams of 4, two men, two women if possible. If you perform it by yourself or with less than four people, just rotate through with what you have.
30 Wallballs (20lbs/14lbs)
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
Post times and team composition to comments.
NEW SCHEDULE! MORE CLASSES!
Other than the separation between “Regulars” and “Fundamentals” the primary changes are that there is now 4 classes every night, we added a 2pm class, there is now two morning classes on Saturday and we separated out the “Free Class” from the regular class on Sundays.
“CrossFit Fundamentals” (yellow) is open to all Diablo CrossFitters and is focused on teaching the ‘fundamental’ movements and concepts of CrossFit, as well as providing detailed coaching for scaling the workout and substitutions. These classes are pretty much exactly what you have come to expect when coming to Diablo CrossFit..
“CrossFit Regulars” (green) is for those who have been CrossFitting for a at least a few months and who understand most of the movements we use (advanced proficiency not required). Coaching and instruction will lean more toward the technical and advanced nuances of the movements. These classes classes tend to be a little more fast paced and the level of intensity is generally higher than the “Fundamentals” classes.
“Muay Thai” (blue) is open to all Diablo CrossFitters. No prior experience necessary.
“Olympic Weightlifting” (light green) is for those looking to spend more time perfecting the highly technical ‘oly lifts’. Basic understanding of the lifts is a plus (similar to the “Regulars” level).
“ESA” or “Elite Scholastic Athletics” (violet) is for the high school and college athlete looking to get the edge in physical conditioning.
“Fight Fit” (light orange) is generally reserved for “CrossFit Regulars” as up, it is constantly varied, fun fighting, done at high intensity. Using circuits, heavy bags, and other ‘fight’ drills, it utilizes the intensity of CrossFit with the fun of MMA training (and hitting stuff).
“Free Trial” (yellow) is for people to come and try out Diablo CrossFit for free! It is also a great time for DCFers to bring in friends and family who are looking to try out DCF (Don’t worry, we won’t make current DCFers do the “Newbie” unless they want to).
(Late Notice) – Happy Birthday D-Roe!