160328 Monday – Introducing Diablo CrossFit Añejo – NorCal’s top Team.

Introducing Diablo CrossFit Añejo – NorCal’s top Team.

Get ready to spend May 13th – 15th in sunny San Diego to cheer Diablos Team on at the California Super Regional. Its time to book your flights and hotel rooms. http://games.crossfit.com/region

  • Alessandra Pichelli Athlete

    Alessandra was born in Montreal and grew up in Canada and Japan. She started CrossFit in 2010 after finishing her career as a collegiate rower at Saint Mary’s. Her rowing coach was the one that introduced her to CrossFit.

    Since then Alessandra has been blessed with the opportunities that the sport has provided her. She made the CrossFit Games the first time with her Diablo CrossFit teammates in 2012 and finished 3rd. Afterwards, she has been competing as an individual and competed at the Games three times after winning the NorCal Regionals. Her best finish was as a rookie in 2013 finishing 4th.

    Sandra has been living in Orinda, which is 20 minutes outside of San Francisco after graduating from Saint Mary’s College. She loves the Californian lifestyle of lots of outdoor activities under the sun!

    – Are you a Dog or Cat person? I am a Dog person but love cats too!

    – Favorite TV show right now? My favorite tv shows right now are Modern family, 2 broke girls and  blindspot.

    – Favorite cheat meal or food? All the Ice cream!!!! Cookies and cream is at the top of my list!

    • 2013 NorCal Regionals 1st Place
    • 2013 CrossFit Games 4th Place
    • 2014 NorCal Regionals 1st Place
    • 2014 CrossFit Games 23rd Place
    • 2015 California Super Regionals 5th Place
    • 2015 CrossFit Games 32nd Place

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: none (list of fun games to play here)

Strength: 7×1 Push Press – 13 of 14 (7 sets of 1 rep, same weight across, approximately 95% – over max). Instructional Video Here.

Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight across). Instructional video here. And more here.

Metabolic Conditioning: “More Than a Feeling

6 minute AMRAP (as many rounds as possible)

6 two hand dumbbell ground to overhead -one in each hand- (Performance: 45lbs, Athletic*: 25lbs, Novice: 15lbs)

Ring dips (Performance: 6 reps, Athletic*: 4 reps, Health: 6 push ups on your toes)

30 double unders

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

Scaling Guide: 3-7 rounds

Log your results online by clicking here.

Compare to: July 27, 2015

Coaching Tips: Keep good flat back discipline on the dumbbell ground to overhead! It is easy to let yourself slip and start rounding your back. If you drop the weights from anywhere above your knee its a 5 burpee penalty. Practice kipping the ring dips before you start, those will be a big help on this one.

Optional ‘Cash Out’: 1 min single arm overhead kb walking lunge, 2 min row, 2 rounds

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