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.

Who's Competing


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.


(Diablo price: $20 – Kids 6 & Under are Free)
We’re kicking things off at 4:30PM with a Beer Garden, Kids Zone fun area, Vendor village (Whole Foods), Food – and an Amature Exhibition match! Come, hang out with your friends and enjoy the festivities before the show begins. Be sure to be seated before 6PM – this match will not be broadcasted live – so only way to see it is in person!
During our match – in between races – you can expect more entertainment and LOTS of giveaways. But you have to be here to get them!   BUY TICKETS (link repaired! $20 tix for Diablo Members)

Location & Parking

Alameda Fair Grounds: BUILDING C (Main Parking Entrance)
4501 Pleasanton Ave, Pleasanton 94566

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

Log your results online by clicking here.

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


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