141015 Wed – Town Hall Meeting this Thursday

Town Hall Pano 1This Thursday at 6:30pm we will be having another Diablo Town Hall Meeting. This is your chance to give your feedback to the Diablo leadership team about our community, classes and business. We’ll briefly talk about our plans, our cool upcoming events, and our future. Some topics we may cover: the recent member survey, class changes, new clinics and a celebration for our Legendary Members (members who have been with us since 2008!).

We will be having a reception from 5:00pm – 6:15pm in the front room with catered Mexican food, beverages & ciders. As a special offer for attendees, all Diablo Fitness Engineering merchandise will be TAX FREE!

Note: the last class of the evening is at 5:30pm. If you’re in class, join us after the workout. Come with your questions & ideas!


Mobility:  Hip Mobility.


Skill Practice Warm Up:  None.


Workout:  Deadlift

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)


Metabolic Conditioning Workout:  “Lefty McDougal” – As many rounds as possible in 8 minutes.

10 single arm db overhead squat (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs) use either arm as much or as little as you’d like

10 single arm db snatch (same weight, 5 right and 5 left in any order you’d like)

100m sprint

1 min rest (No “breaks” at the end of this one.  If you finish your last sprint after 7 min you are done.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 5 rounds

Coaching Tips: If you have shoulder issues, it would be a good idea to spend some extra time mobilizing in between squat sets before you do the mini Metcon Some people will be able to do each round unbroken with one hand (which will probably be the fastest way to do it), everyone else should try and keep the transitions between hands down to once or twice per round.  On the power snatches, make sure you are getting a good pull, and dipping the legs under the db at the top (avoiding press out).

Log your results online by clicking here.

Compare To:  2013 – 10 – 10


Optional ‘Cash Out’: 10 lunges, 10 burpees, 3 rounds

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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