150827 Thursday – “Look who is competing this weekend!”
Lots of Diablo folks competing this Saturday. We have 10+ folks at Battle on Sunset 2 @ Antioch CrossFit. The rest are playing on the NorCal Alliance in an Amature GRID Exhibition match against Flagship at the Alameda Fairgrounds followed by the San Francisco Fire taking on the LA Reign.
Let us know when you are competing and where we want to get folks out to cheer you on and support you. Good luck to everyone this weekend.
COME WATCH THE SF FIRE TAKE THE LA REIGN FOR A BATTLE OF THE BEST IN CALIFORNIA!
Location & Parking
Mobility: Shoulder Mobility
Skill Practice Warm Up: Test a max or near max set of strict pull ups (use the smallest band possible if you cannot do 2 or more strict pull ups)
Strength: Snatch 1-1-1-1-1-1-1 (7 sets “strong effort” – increasing load each round)
Metabolic Conditioning: “Kudra” – As many rounds a possible in 6 minutes.
5 ‘heavy’ thrusters (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)
5 sumo deadlift high pull (same)
5 20′ lateral shuffles (down and back = 1 rep, touch ground with 1 hand)
Scaling Guide: 3 – 5 rounds
Scale up: 135/85 lbs
Compare to: 2014 – 11 – 05
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Push the pace on the barbell since the lateral shuffles can only go so fast. Real ‘go-getters’ can try to transition from the last thruster right into the SDHP (but don’t be stupid and hurt yourself if you can’t do it efficiently). Be sure to keep good back and shoulder discipline on the SDHP! If you are rounding the back or internally rotating the shoulder, slow down or drop weight.
Optional ‘Cash Out’: 400m run with sandbag
The below is a test for Beyond the WhiteBoard