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Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill

Where: Del Mar Fairgrounds in San Diego –

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

Who’s Competing: Alessandra Pichelli as an Individual –

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 –

Get your plane ticket here –,nearby-SAN/2016-05-13/2016-05-15

Or Drive –

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.–CA–United-States?guests=6&checkin=05%2F13%2F2016&checkout=05%2F15%2F2016&ss_id=9w6tbdva&source=bb&s_tag=Q0N0F6Gz

Shirts: Are Here!

Diablo CrossFit 2016 Black Regional Shirt

Mobility: Hip

Skill Practice Warm Up: None

Strength: 5×3 Front Box Squat 12 of 15 (5 sets of 3 reps, same weight across, approximately 90-100% of max front squat).

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

Metabolic Conditioning:  “Medusa”

For Time:

15-10-5 Front Squats (135/*83/63)

30-20-10 Ab Mat Sit ups (Modified Reps scheme 20-15-10)

After the last round of sit ups, complete a 400m Run.

Scaling Guide: 5-9 Minutes

*Coaches Notes: Be sure to choose your weight wisely.  You may want to do the first round of squats in two sets, and try and keep the last two rounds unbroken.

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

Log your results online by clicking here.

Compare to: New Workout

Optional ‘Cash Out’: 10 minutes of mobility

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