160417 Sunday – 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: Shoulder (playlist video here)

Skill Practice: Spend 10 min working up to a challenging squat snatch plus overhead squat. Plan on hitting that weight for 2-3 sets.

Strength: none

Super Set: none

Metabolic Conditioning: “Manila Embrace“

As many reps as possible

In 3 minutes:

Rope climb (Performance: 3 / Athletic: 2* / Health: 6 rope lay downs)

then max reps

dumbbell burpee clusters (Performance: 45lb / Athletic: 30lb* / Health: 15lb) – a burpee cluster is drop down into a burpee, then squat clean to thruster.

2 min rest

Repeat 3 rounds for max burpee cluster reps

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

Scaling Guide: 20-40 reps

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: For the rope climbs, really stretch your body out and stand tall each pull. The fewer the ‘pulls’ to the top, the better. That said, avoid bending the elbow and doing a ‘rope pull up’ each time. Lean back, keeping the arms straight, and use your feet to grab the rope near your hands. The dumbbell burpee clusters will get very hard at the end of each round. Watch the form (especially the lumbar), but push the intensity due to the longer than usual rest periods.

Optional ‘Cash Out’: 100m kb suitcase carry, 15 Russian kb swings, 3 rounds

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