The Week Ahead 11.26.18 “Well done is better than well said.” Benjamin Franklin A Quick Look Back The City Council approved passed new zoning for the Light Industrial Area! Diablo, Triactive and Pacific Rim volleyball are able to stay – after a use permit is issued. The Turkey Trot was very cool – and tough. […]
The Week Ahead 11.26.18 Read More »
November Programming Review Coach Jamie Lee and Craig Howard review Diablo Progressive Programming for November 2018. November Progressions Primary Strength Progression: Overhead Squats Secondary Strength Progression: Deadlift Gymnastic Skill/Strength Progression: Pull Ups Notable Workouts: “Rankel“, Nov 11th “Angie” – Nov 26th “Nancy” – Nov 30 Overhead Squat Test – Nov 30 2K Row + 1RM
November 2018 Programming Review Read More »
MONDAY 5.21.18 CrossFit Strength: Front Squat Complete 5 sets of 3 Front Squat. Work to a strong effort or a new 3RM. Metcon: Complete as many rounds as possible in 7 minutes 15 Sumo Deadlift High Pulls #53/70 (M50+ #44/53 200m Run Diablo F!T Conditioning: Complete 3 rounds alternating A & B every 3 minutes.
Week 21: May 21 –28, 2018 Read More »
MONDAY 5.14.18 CrossFit Strength: Clean & Jerk Complete 5 sets of 1 Clean + 2 Jerks working between 75-85% Metcon: Complete as many reps as possible with an 8-minute clock. 1-minute of Power Cleans #95/135 (M50:#75/115) 1-minute of Jerks #95/135 (M50: #75/115) 2-minutes of Power Cleans 2-minutes of Jerks 1-minutes of Power Cleans 1-minutes of Jerks Score
Week 20: May 14 –20, 2018 Read More »
MONDAY 5.7.18 CrossFit Metcon: Complete as many rounds possible in 16-minutes 7 Push Press #95/135 7 Burpee Over Bar 7 Strict Pull-ups Complete a 400m run at the start, and at the beginning of minutes 5 & 10 Diablo F!T Conditioning: Complete 4 rounds starting every 5th minute Row 500m 20 Med Ball Sit ups
Week 19: May 7 – 13, 2018 Read More »
MONDAY 4.30.18 CrossFit Strength: Back Squat 1 – 1 – 1 – 1 – 1 – 1 Once you warm up take 5-6 reps to find a max effort Metcon: Back Squat Face off Partner up with your closest “Frenemy”, and complete as many reps as possible in 3 rounds. Partner A, starts on rower
Week 18: April 30 – May 6, 2018 Read More »
MONDAY 4.23.18 CrossFit Metcon: Complete 5 rounds for time: 20/25 Calorie Row (NO CHEATING the row) 10 Toes to Bar 12 Dumbbell Power Clean #35/50 Diablo F!T Conditioning: Complete 5 rounds starting every 2nd minute – alternate A & B >E2MOM A: 200m Med Ball Run 5-8 Dumbbell Front Squats >E2MOM B: 8 Burpee 10
Week 17: April 23 – 29, 2018 Read More »
MONDAY 4.16.18 CrossFit Metcon: 3 Rounds of: 800m Run 2o Knees to Elbow 20 Wall Balls #14-9’/20-10′ 20 Push-press #53/75 Diablo F!T Conditioning: “Fun with Tabata” Air Bike for Cals KB Sumo Deadlift High Pull (#53/#70) / Supine Bridge Push-ups / Air Squats Dead bugs / Prone Plank Core: 3 rounds 5 Jefferson curls (25-35 DB)
Week 16: April 16 – 22, 2018 Read More »
MONDAY 4.9.18 CrossFit Strength: Back Squat Complete Back Squat 9 – 6 – 3 – 9 – 6 – 3 Starting at 65-70%, then increase to a strong challenging set of 3, Then repeat the reps and try to go a little heavier the second time through 9 – 6 – 3. Metcon: Complete 3
Week 15: April 9 – 16, 2018 Read More »
MONDAY 4.2.18 CrossFit Benchmark: “Fran” Complete 21-15-9 for time Thrusters #65/95 Pull-ups Core Blast: With a Partner, complete 3 rounds of: 30sec Anti Rotation (1/2 knee position) 30sec Lateral Med Ball Toss (Each side) 60sec Plank 30sec Rest 60sec Chinese Plank 30sec Rest Diablo F!T Conditioning: 3 Rounds of Alternating E3MOM >E3MOM A: 15 Kettlebell
Week 14: April 2 – April 8, 2018 Read More »
