150716 Thursday – “Mississippi Mud”

Please join us for a quick Town Hall meeting Friday at 6:00pm (Last CF class is at 4:30pm) followed by a fun filled Game Night with our Añejo Team! As the CrossFit Games have grown in size and popularity, costs have risen dramatically. Athletes have to arrive sooner and stay longer in Los Angeles. Diablo has always provided a daily stipend to all of our athletes to offset the largest expenses, but there is still a shortage. This Fundraiser will assist all the team members with any expenses they will acquire during their trip down to Carson. Bring your competitive self for some games, drinking, and camaraderie.

When: This Friday – Town Hall at 6:00pm followed by Game Night at 6:30-10:00pm

What Games: Poker, Bingo, Catch Phrase, Yahtzee, Grid Pong

Poker is a $20 buy in. There will be a competitors table(s) and beginners table(s) so all levels welcome! Bingo is $3 per card.

Entry Fee: $10 for adults, includes 1 drink ticket. $5 for kids -we will have a supervised kids area with a jump house and projector screen for movies. Tickets will be sold at the door but we would like to know in advance how many poker tables and dealers we will need. 

RSVP HERE

Anejo


Mobility: Shoulder & Wrist Mobility


Skill Practice Warm Up: None.


Strength: Push Press – Session 10 (90 – 100%)

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

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

The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization. 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.


Metabolic Conditioning:   “Mississippi Mud” – 7 Minutes AMRAP

10 bumper plate burpees (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

100m bumper plate farmer carry (Same) (A Farmer Carry is Two Plates)

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

Scaling Guide:  3 – 6 rounds.

Coaching Tips: DO NOT Drop the bumper plates unless they are below your knees. You need to be in control of them. 5 Burpee penalty if you drop it. Be sure to drop the hips and keep the back flat each time you pick up the plate (especially when tired). Flipping the plate onto its edge before lifting it is a good strategy for saving your grip and getting the plate a bit higher when you go to pick it up. Try to ‘run’ during the farmer carries. The slower you move, the longer you have to hold the plates.

Log your results online by clicking here.

Compare to: 2014 – 10 – 12

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


Optional ‘Cash Out’: 4 min row or assault bike. 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 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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