160215 Monday – “Kinda like 11.6 “

Do you know what to do in the event that a friend, family member or colleague experiences a medical emergency? We are offering an Adult/Child/Infant CPR and AED course taught by one of our very own Firefighter/Paramedics and long time gym member. Hint: he’s officially a “master” for this year’s CrossFit Games. He has been teaching since 2008 and the class is engaging and time efficient. If you’ve never taken a CPR course, you’ll be glad you did. If you need to re-certify, now is the time! The cost is $45 for gym members and $55 for non-gym members and includes a 2-year certification card. Feel free to invite your friends, parents, spouses, or whoever!

When: Sunday, February 28thkeep the beat logo
1:00 – 3:00

Where: Diablo CrossFit Pleasant Hill

Register Here

Payment can be made day of class, or sent via PayPal toOnSceneCPR@gmail.com
Ten Reasons to take a CPR Class:
1. After someone stops breathing, or the heart stops beating, he or she can survive for only 4 to 6 minutes before lack of oxygen results in brain damage or death. CPR can buy extra time for your loved one.
2. Over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and available to help a victim.
3. Accidental injuries are the leading cause of death in children, and send over 16 million children a year to the emergency room.
4. Over 1.5 million heart attacks occur each year and approximately 350,000 of these victims die before ever reaching a hospital.
5. Statistics show that the earlier CPR is initiated, the greater the chance of survival. The American Heart Association estimates that 100,000 to 200,000 lives of adults and children could be saved each year if CPR was performed early enough.
6. Re-training and retention of CPR learning is a major requirement. Studies have shown that memory of CPR skills and knowledge tends to deteriorate as early as three months after training, among highly trained professionals, including: doctors, nurses, and others.
7. Approximately 7 million adults and children suffer from disabling injuries in their own homes and backyards each year, resulting from accidents that may require CPR, according to the American Heart Association. Some of the common causes of “sudden death” include: Electric Shock, Heart Attacks, Drowning, Severe Allergic Reactions, Choking, Drug Overdose, and Suffocation.
8. The country’s #1 killers, a combination of heart attacks and accidents, claim a life every 34 seconds in the U.S.
9. One in 6 men and one in 8 women over the age of 45 have had a heart attack or stroke according to the American Heart Association.
10. Approximately 45% of all heart attacks occur in people under age 65.

Mobility: Hip

Skill Practice Warm Up: none

Strength: 7×1 Squat Clean or Pause Clean – 13 of 14 (increase weight – approximately 95-100% of max, 7 sets of 1 rep, “across,” same weight for each set)

Super Set: 7×3 half kneeling single arm dumbbell/kettlebell shoulder press (7 sets of 3 reps, “across,” same weight for each set). Instructional video here.

Metabolic Conditioning: “Kinda like 11.6 “

8 minute AMRAP (as many rounds as possible)

3/3, 6/6, 9/9. . . Until 8 min is up

Thruster (Performance: 75lb / Athletic: 55lb* / Health: 35lb)

Ring row (Performance/Athletic: supine* / Health: feet on floor)


Open 11.6/12.5

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

Scaling Guide: 50 – 100 reps

Log your results online by clicking here.

Compare to: NEW WORKOUT! (Or compare it to the Open workout!)

Coaching Tips: Hustle between the movements in the first rounds.  After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements).

Optional ‘Cash Out’: Open Prep (14.3) – 15 db/kb deadlifts, 15 box jumps, 3 rounds


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