160418 Monday – 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 Warm Up: Spend 8 minutes working up to a challenging weight Turkish Get up, at least 5 total reps per side.

Strength: 5×3 Front Box Squat 6 of 15 (5 sets of 3 reps, same weight across, approximately 75-85% of max front squat). Video here.

Super Set: 5×5 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Metabolic Conditioning: “Hot Iron“

6 minute AMRAP (as many rounds as possible)

7 front squats (Performance: 135lbs, Athletic *: 83lbs, Health: 53lbs)

50 double unders* (Athletic: 30 reps, Health: 15 reps including attempts)

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

Scaling Guide: 2.5-5 rounds, Scale-up option: Scale up to Overhead Squats for an extra challenge.

Log your results online by clicking here.

Compare to: October 17, 2014

Coaching Tips: Make sure you are good and warmed up for this one so you can hit it hard from the very beginning. Go for as big of sets as possible since this is a short burner. Squat cleaning the first rep counts as a squat rep so use that technique if you are comfortable with it. Don’t waste time between the two movements and don’t take a long break on the jump ropes when you just trip up (and you aren’t tired). Get right back onto the next set!

Optional ‘Cash Out’: 1 min plank, 2 min row, 3 rounds

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