160106 Wednesday – “MotoCrossFit”

The Post Holiday Party is this Saturday. Please buy your tickets NOW. Everyone needs a ticket so help us out and get them sooner than later.

Saturday January 9th, 2016

It’s been 10 years!! Come celebrate with Diablo at our legendary Post-Holiday ParTaaY!

This year, we’re taking down the Alamo Grill – the entire bar & restaurant – to celebrate. The Alamo Grill is a new upscale bar & grill with a fantastic drink selection, including craft beers & ciders on tap, and award-winning menu items including gluten-free selections.

Holiday-Party

Location: Alamo Grill (3160 Danville Blvd)

Attire: Saturday night dinner & dance

Food & Drink: Everyone will have 2 menu selections and 1 drink

Come spend a fun evening with your Diablo team and our amazing community! You do not want to miss this one.


Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 5 pistols using the progression that works best for you (go weighted if you can do them without assistance/scaling.)

Strength: 5×3 Front Squat – 13 of 15 (Same weight as Saturday, 5 sets of 3 reps, “across,” same weight for each set)

Super Set: 5×5 strict ring dip or weighted ring dip, last set 5+ reps of kipping (5 Sets of 5 Reps – same weight across).

Metabolic Conditioning: “MotoCrossFit”

For time

10 high box jumps (Performance: 30in, Athletic*: 24in, Health: 20in)

400m run

8 high box jumps

200m run

6 high box jumps

100m run

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

Scaling Guide: 3:30 – 8 minutes, Scale Up: 100m sandbag run on the last round

Log your results online by clicking here.

Compare to: September 4, 2015

Coaching Tips: Get through the first box jumps quickly. Pace the first run so you can go right into the next set of 8 box jumps safely. Take your time on these and see how your legs feel. Pace the 200m run accordingly (so you can finish the 6 box jumps without issue). Sprint like hell on the last 100m!

Optional ‘Cash Out’: 30s toes to bar, 30s step ups, 4 rounds

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