160227 Saturday – 16.1 Main Event!

Sat Main Event Logo Diablo

  • Official Judged Scores are ONLY available at our Saturday Main Event in Pleasant Hill!  All other scores will have to be submitted via with a video online. Diablo’s Head Judge will not approve Open Workout Scores submitted before or after the Saturday Main Event. The CrossFit Games Committee has very harsh penalties for affiliates that violate judging standards. Diablo’s Head Judge will be onsite and supervising the day’s event and judging.

 

Diablo CrossFit’s Saturday Main Events:

In 2016, the entire Diablo Community will come together on Saturdays to complete the CrossFit Games Open Workouts! Join us on Feb 27, Mar 5, 12, 19 & 26th.

Heats will begin at 9:00 AM and finish by 2PM. Diablo’s Competition Team athletes (many of whom are trying to earn a spot at the Regionals and eventually the Games) will be competing at 11 AM – stick around, watch the fun & cheer them on. It will be exciting!

  • Join the fun with your Diablo Community: morning, mid day, afternoon, Alamo & Benicia!
  • Cheer on our Diablo Team as they vie for a spot at the prestigious California Super Regional & the Games!
  • Challenge yourself: RX or Scaled!
  • Computers will be available on-site for score submission
  • Your score will be “validated” immediately!

IMPORTANT CHANGES FOR 2016:

  • Diablo CrossFit will NOT be programming the Open Workouts into our daily programming! Judges are often not available and our Coaches are unable to create a quality class experience for everyone.
  • Official Judged Scores are ONLY available at our Saturday Main Event in Pleasant Hill!  All other scores will have to be submitted via with a video online. Diablo’s Head Judge will not approve Open Workout Scores submitted before or after the Saturday Main Event. The CrossFit Games Committee has very harsh penalties for affiliates that violate judging standards. Diablo’s Head Judge will be onsite and supervising the day’s event and judging.
  • As soon as you complete your workout, you’ll be able to enter your score online and we’ll immediately validate it.
  • If you choose to do your workout at Alamo, or if you want to redo your workout on another day, you MUST video record your workout and submit your score with your video! You do not need a judge. Your score will be validated by CrossFit Games HQ. You do not need a judge, but the clock or a person with a stopwatch must be in the video frame.
  • Check out our Saturday Main Event page for all the details and information!

Want to Participate?CFG_Open_Badge_2016

Step 1: Register for the Open! (click here..it’s only $20!)

Step 2: Select “Diablo CrossFit” as your affiliate (including Alamo members!)

Step 2: Tell All Your Friends

Step 3: Sign up for a Saturday “Heat Time” on your Diablo App. (it’ll look like a class)

Step 4: Hang around and cheer for your friends, Coaches and Diablo Competitors!

Step 5: Check the leaderboard often! (Its what we do.)

Questions: email craig@diablocrossfit.com

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Mobility: Shoulder (playlist video here) and Hip (playlist video here)

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning:  “Smells Like Teen Spirit”

For time. Performance*: 4 rounds, Athletic: 4 rounds, Health: 3 rounds.

10 power snatches (Performance: 115lbs, Athletic*: 75lbs, Health: 35lb American Kb swing)

12 toes to bar

14 box jumps or box step ups (Performance: 24in, Athletic*: 20in, Health: 12in)

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

Scaling Guide: 8 – 16 min, Scale Up: 135/85lb snatches and 6 bar muscle up instead of t2b.

Log your results online by clicking here.

Compare to: New Workout!

Coaching Tips: The key to fast snatches is to not pause on the way down.  Let the bar fall down straight staying close to the body and dropping right over the laces of your shoes.  If you have to pause in the hang every rep your grip will blow up faster affecting the toes to bar.  Go to smaller sets (even fast singles) to save the grip and avoid losing the midline (rounding your back).  Use small sets for the toes to bar unless you are really good at them.  Pace the box jumps on the first rounds so you can hit the snatches hard.  Keep your eyes and torso up, avoid leaning way over at the hip.

Optional ‘Cash Out’: None.

 

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