160419 Tuesday – “Boromir”

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: 1-1-1-1-1-1-1 Deadlifts (7 sets of 1 rep, increasing weight, max or above max by last set).

Super Set: 7×4 Strict Pull-ups

Metabolic Conditioning: “Boromir

7 minute AMRAP (as many rounds as possible)

6 Burpees with 10’ lateral shuffle (Do burpee 1 then shuffle 10’ to the right, then burpee 2 then shuffle 10’ to the left, etc. until you do 6)

10 Left Hand Kettle Bell Swing (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

6 Burpees with 10’ lateral shuffle

10 Right Hand Kettle Bell Swing (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

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

Scaling Guide: 2.5 – 5 Rounds

Log your results online by clicking here.

Compare to: May 25, 2015

Coaching Tips: After your first burpee you will laterally shuffle 10 feet to the right before the next burpee, then switch directions and shuffle back on the left (Opposite side). One handed KB swings only go to eye level (Russian Style). Make sure to keep your shoulders square when swinging the KB. For some people, it helps to have the empty hand meet the KB at the top of the swing.

Optional ‘Cash Out’: 30s of toes to bar, 90s of wall ball, 2 rounds

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