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Daily Workout

160509 Monday – Thank You Cole European

By May 8, 2016 No Comments

Cole European is one of our Teams main sponsors and we want to thank them for all their support. The Team is excited to drive down to regionals in style!


Diablo Jaguar


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Thank You to Our Team Sponsors!

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Team Diablo CrossFit Añejo

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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: 30 seconds on, 30 seconds off for 5 minutes of Hollow Holds. Pick a time you can stick with for all 5 minutes. If you can hold a perfect hollow hold for over a minute then scale up to rocks.

Strength: 7×1 Front Box Squat 13 of 15 (7 sets of 1 rep, same weight across, approximately 95% – above base max front squat).

Super Set: 7×3 Strict Handstand Push-ups (or progressions), for depth (but stick with the same height for all sets)

Metabolic Conditioning: “Beautiful Avalanche“

For time. 3 rounds.

10 dumbbell thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

200m run

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

Scaling Guide: 3 – 7 minutes. Scale Up: 55lb / 35lb.

Log your results online by clicking here.

Compare to: May 24, 2015

Coaching Tips: Break up the dumbbells as little as possible and pace the overall intensity of the workout by running faster or slower. Make sure you keep your chest up on the thrusters. Drive with the hips and then finish with the arms (don’t push with the arms too soon and blow your shoulders up).

Optional ‘Cash Out’: 1 min plank (accumulate as much time as possible in the min), 2 min row for calories, 3 rounds.

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