160416 Saturday – 2016 Regionals!

Where: Del Mar Fairgrounds in San Diego – https://goo.gl/maps/QhZA7dj2RRo

When: May 13th – 15th (Friday to Sunday)

Who’s Competing: Alessandra Pichelli as an Individual –http://diablocrossfit.com/team-diablo-crossfit-anejo/#Alessandra

Team Diablo CrossFit Anejo: Kaitlin Kopp, Kayla Clark, Vanessa Santillan, Whitney Heuser, Jamie Lee, Kyle Kleinschmidt, Kyle Zozaya, & Pete Lemone. Coached by Payam Saljoughian.

Buy your regional tickets here – https://www.cuetoems.com/cfregion_2016/OnlineTicketSales.aspx?l=ca

Get your plane ticket here – https://www.kayak.com/flights/SFO,nearby-SAN/2016-05-13/2016-05-15

Or Drive – https://goo.gl/maps/TEZzq7qTBzx

Accommodations: Your best bet is to rent an house from AirBnb with a group of fellow DCFers. Not only can it be cheaper, but you will have a kitchen to cook all your meals in. https://www.airbnb.com/s/San-Diego–CA–United-States?guests=6&checkin=05%2F13%2F2016&checkout=05%2F15%2F2016&ss_id=9w6tbdva&source=bb&s_tag=Q0N0F6Gz

Shirts: We have ordered three different shirts, one for each day, so we can make Diablos presence known. You will be able to purchase them in the next few weeks. Follow the blog to be the first to know since we will have limited quantities. Here is a sneak peak.

Diablo CrossFit 2016 Black Regional Shirt

Mobility: Hip (playlist video here)

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

Strength: 6×2 Front Box Squat 5 of 15 (6 sets of 2 rep, same weight across, approximately 75-85% of max front squat). Video here.

Super Set: 6×4 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Metabolic Conditioning: “Apache (Jump On It)

For time, 4 rounds

Chest-to-bar pull-ups (Performance: 8 / Athletic: 5*/ Health: 5 with a band or jumping chest-to-bar)

16 box jump (Performance: 24 / Athletic: 20* / Health: 12)

then immediately after if you finish Sub 7 min: 35/30/25 calorie row

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

Scaling Guide: 4-9 minutes

Log your results online by clicking here.

Compare to: December 14, 2015

Coaching Tips: Break the pull-ups up early and often if you feel like hand tearing may be an issue for you. Fast singles can still get you a great ‘as prescribed’ time on this if you keep on it. That said, today is a day to practice mental toughness. Try and push yourself to do as many rounds as possible ‘unbroken’ or in as few sets as possible. Then, don’t leave anything left for the row. Really sell out on the last round of box jumps, and test your metal with the final row.

Optional ‘Cash Out’: 4 min max row or assault bike

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