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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 – 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: Are Here!

Diablo CrossFit 2016 Black Regional Shirt


 

Mobility: Hip

Skill Practice Warm Up: None

Strength: None

Super Set: None

Metabolic Conditioning: “Ride the Hemp

18 minute AMRAP (as many rounds as possible)

1500m row (everyone)

2 min rest

Then max rounds with the remaining time

Rope climb (Performance: 2/ Athletic: 1* / Health: 4 rope lay downs)

60′ walking lunge

8 ‘bootlegger’ burpees 30′ run each rep

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

Scaling Guide: 4 – 8 rounds, about 2 min per round. Scale Up: 1 legless every round for men, women do two rope climbs per round.

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Go for a record on the 1500m row and log it separately as a benchmark. You won’t be fully recovered from the row after 2 minutes, but that is part of the workout. Make sure you lift your feet as high as possible for the rope climbs and try to finish the climbs with as few pulls as possible. Watch your knees on the lunges and don’t let them cave in. Think about pushing the floor front to back each rep to recruit more of the right muscles. No pushing off of the legs. Set up the lunges so they are 30′ out and 30′ back, then use the same “lane” for the bootlegger burpees. Hustle on the run portion and don’t get complacent and ‘slow jog’ them.

Optional ‘Cash Out’: None.


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