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Daily Workout

Friday July 22nd 2016 – CrossFit Games

By July 21, 2016 No Comments

Diablo’s team started its 2016 CrossFit Games with a grueling “Team Murph” workout Wednesday night. Each member was wearing a 20/14 lbs weight vests for the hour + it took to complete. Teams had to run with a team member on a litter (Military stretcher), Push Press the Worm (The Rogue “Worm” is a 17-foot long, 435-pound behemoth) 100x, accumulate 300 Chest to Bar Pulls ups, squat the worm 100x, and finish with another litter run. Kyle Z said it was the hardest workout of his life, while Whitney said it was ‘Easy.’ The highlight of the event was the team making up 8+ spots on the last run to finish in 6th place.

Thursday started with a partner relay swim in the Pacific ocean the next morning. The course was a run into the ocean, a 500m swim around two buoy’s, then a run to the next pair of teammates. The waves were bigger than years in the past and were a challenge for many.

After Event 2 Diablo is sitting in 4th place, but the weekend has just begun and there are 3 days left with many events to go.


Alessandra Pichelli 2016 CF Games Beach Swim

Wednesday started at 3:30am when Alessandra and all the individual athletes were flown to San Jose then shuttled to Aromas for 3 mystery workouts. After that very long day they were treated to a morning swim the next day, the 500m course the team would swim one hour later.

After 4 events Alessandra is sitting in 6th place going into Friday. Her first event tomorrow will be at 7:00am and will be Murph.

Diablo Friday Schedule

7:00 am Murph – Alessandra Pichelli

11:30 am Triple Deadlift Heat 3 – Team Diablo Anejo

1:30 pm Climbing Worm / Worm Sprint Heat 3 – Team Diablo Anejo

3:35 pm – 4:35 pm Squat Clean Pyramid Heats TBD – Alessandra Pichelli

6:05 pm – 7:25 pm Workout TBA Heats TBD – Alessandra Pichelli

Times and events are slowly being released so please check http://games.crossfit.com for all workouts, times, etc. We’ll do our best to keep you up to date on social media as well.

Please check the schedule this week as there are many temporary changes due to the CrossFit Games.

  • No Diablo Strong classes Tuesday / Thursday / Saturday
  • No RomWOD classes Wednesday – Friday
  • Wednesday 5:00 pm F!T canceled
  • Alamo Closes from 1:00 pm – 5:00 pm Tuesday – Friday
  • Pleasant Hill Closed at 11:30AM on Sunday July 24th
ALL class cancellations are visible on the calendar. We should be back to normal by Tuesday, July 26. Thanks for you patience and understanding.

Testing Phase: We will be in a Testing Phase starting this week.  Over the next two weeks we will be testing our Back Squat (7/19), Snatch (7/23), Front Squat (7/26) & Clean & Jerk (7/30).  Over the last 4 weeks we have been working on refining our Barbell Skills and improving our positions.  During the next 2 weeks we want to acquire some new and or accurate numbers that we should use for the next Strength Focus, that will begin the week of August 1st.  

If you want to get the most out of these Testing Days, I recommend you either take a rest day or come to the gym and focus on some extra Mobility and Get some RomWOD in. We will still be lifting on days between our tests. These days will be focusing on priming the body for the test.  DO NOT go heavy or over 80%. Use these sessions to “Grease the Groove” and keep the body from stiffening up. If you know your previous days Max efforts, use that data to strategize your warm up sets.
Once you have a new max or a current max, log that number into Beyond the Whiteboard so you can use the data over the next 6 week strength cycle. Good luck and remember to feel good and feel strong, by taking care of your body with good food, quality rest and good training habits (Warming up and mobilizing what you know needs it). Have FUN!

Mobility: Shoulder & Lat Mobility

Skill: Skin the Cat practice – Spend 7 minutes Building up with the progressions starting from the Ground.  If you can go to the top of the rings, try and hold the bottom position for 5-15 seconds before pulling yourself through.  

Workout: 3 Rounds of

  • 1 Minute Max Calorie Bike

Then 3 Minute AMRAP of:

  • 12 Renegade Rows (15/30/45)
  • 10 DB Push ups (Chest touches the ground between the Dumbbells)
  • 8 Toes to Bar (12 Sit ups)

2 Minute Rest

Diablo F!t: E4MOM for 20 Minutes

*Test 30 seconds on the Bike @ 75-85% effort for your Buy in. During the workout use the amount of calories you get in the 30 second test, this will be your Buy In for the workout.  

  • Bike (30 Second Buy in for calories)
  • 12 Renegade Rows
  • 12 Sit Ups or 8 Toes to Bar
  • 6 Dive Bomber Push-ups
    *Group athletes together in groups of 3.  

Start groups in waves every Minute.

RomWOD & Skills: No Classes

Thank You to Our Team Sponsors!

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Log your workout HERE.

Beyond the Whiteboard App

Its Free with your membership. Log your workouts and track your progress.

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Don’t have a Beyond the Whiteboard account?, Email info@diablocrossfit.com.


Live Video – Behind the Scenes: Periscope – https://www.periscope.tv/diablocrossfit


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