150717 Friday – Town Hall at 6:00pm followed by Game Night!
Please join us for a quick Town Hall meeting 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.
Mobility: Hip Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging heaving snatch balance + 1 OHS. Both reps should have a 3 second pause at the bottom of the squat. Plan on doing 7-10 total repetitions, increasing the load each time until the last few sets. Then hit that final weight a few times (approximately 60-80% of your snatch or OHS).
Metabolic Conditioning:“Playground Ninja” – 13 Minute AMRAP
Broad jump 50 feet, count total reps it takes to cover the distance
Bear crawl 50 feet
Perform 1 supine ring row for each rep of broad jump it took for that particular round (Performance*: toes on a box even with the bottom of the rings, Athletic: Feet on the floor beneath the rings anchor point, rings set to about waist height, Health: Feet on the floor, set back from ring anchor point to make it easier).
Scaling Guide: 6 – 13 rounds
Coaching Tips: Most people find that they are plus or minus one “rep” on the broad jump if they jump a little ‘lazy’ or if they jump as hard as possible. Find that happy medium that allows you to cover the distance in a reasonable amount of reps, but also in a reasonable amount of time. You want to finish the distance with exactly the right number of reps (not a half distance jump that is going to add another Ring row at the end). The ring rows will be the hardest part of this workout. Maintain strict form and no ‘kipping’ or shorting reps. The palms of the hands must touch the rib cage or chest at a minimum. Break these up early and often. Crank through the jumps and crawls as quickly as possible because you’ll catch your breath a bit as you grind out the ring rows.
Many people can “Rx” this workout as long as they can do a couple of supine ring rows fresh. I recommend that if you can do even just two legit supine ring rows, you should start this workout “As Prescribed” and rock that as long as possible. If you really get stuck drop to the scaled ring rows later on (after minute 5 or round two for example).
Compare to: 2014 – 04 – 05
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 20 wall ball, 20 russian kb swings, 2 rounds