150627 Saturday – Welcome Sabre Jiu Jitsu

You may have noticed some new faces and some mats in the Bear Cave. Today we very excited to welcome Bryant Pangelinan and his Sabre Jiu Jitsu family into Diablo CrossFit. Bryant is the owner and head instructor. Over the next few week we will be getting information out to you on how you can try it out if you are interested. We will also be planning some type of welcoming event so we can all get to know each other. Stay Tuned.

Sabre Jiu Jitsu

“What we mean by this is that Brazilian Jiu Jitsu (BJJ) is not just a martial art that is used for combat, it is a way of life. The philosophy of BJJ is that it promotes a positive way of life through healthy living and experiencing harmony within your body and mind. It is loyalty and respect and an extended family who shares and grows together. Our focus is on the team and the belief that if the team prospers and achieves successes, then the individuals will reap those benefits.

The main goal at our academy is to not only provide you with the best Brazilian Jiu-Jitsu training available, but to create a family environment where every member of your family can train and feel comfortable. We offer programs in Brazilian Jiu-Jitsu (men, women & children),Wrestling. Whatever your goals may be; whether it is to get in shape, to be a competitive fighter, or just to learn the art; we will work with you to achieve your goals. We will do this in a safe and positive learning environment that people of all ages can enjoy.

We focus on teaching and practicing respect, self-control, discipline and building self confidence. You will always be treated with dignity and respect because you are a member of our family. We invite you to come visit us, meet the instructors and our family, and train with us.”


Mobility: None. Work on your ankles and shoulders BEFORE class.


Skill Practice Warm Up: Pistol Progressions.


Strength:  Push Press – Session 4 (70 – 80%)

5 x 3 (5 sets of 3 reps, “across,” same weight for each set)

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One thing that many people miss on push presses is focusing on the wrist and shoulder mobility. Spending time working on this for the next 6 – 7 weeks in addition to the push press itself can really help drive big gains due to improvements in the rack position. Remember that the ‘focus’ isn’t just about getting stronger on a lift, it is primarily about getting “better” at a lift.. in all regards: stronger, better positioning, better form, more explosive, etc.

Super Set: 5 x 4 DB Split Squat  (5 sets of 4 reps, “across,” same weight for each set)

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The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization. Alternatively to holding the weights at the sides, you can also hold them at the shoulder. Those new to this should start week 1 and 2 with just weighted lunges. Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground. If you have more experience (and a lot of good control) do the deficit lunge variation. Only advanced people who have gone through this cycle before should work on the Bulgarian style with the back foot elevated. Not only is this variation much more difficult, it can also take a lot longer to set up (which can eat up too much time in classes).


Metabolic Conditioning: “Satellite” –7 Minute AMRAP

Strict Chin Ups (Performance: 6 reps, Athletic*: 3 reps, Health: 3 reps w/ smallest band)

6 ‘Heavy’ Thrusters (Performance: 115lbs, Athletic*: 73lbs, Health: 53lbs)

10 Burpees

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

Scaling Guide:  2.5 – 5 rounds

Plan D Scale Up: If you think you can do more than 5 rounds use a 25lb / 10lb* dumbell for chin ups and 135lb / 83lb* thrusters.

Log your results online by clicking here.

Compare to: 2014 – 08 – 30

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


Optional ‘Cash Out’: None.


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