A HUGE shout out to the sponsors that are helping our athletes this weekend!
Nearly every single one of our athletes have full time jobs, some are full time students, and some even have kids! Not only do they sacrifice time and a lot of hard work to prepare for Regionals, there is also some big costs for the ‘privilege’ of competing (registration, hotels, food, time off work, etc).
These sponsors have enabled our athletes to follow their passion and represent our community on the largest stage in NorCal (without breaking the bank) Thank you!
(and yes… giving them your business, and “like/sharing” their posts on facebook is guaranteed to improve your WOD karma!)
Tres Agaves Tequila Drink Amara Lantern Catering Stronger Faster Healthier SFEastBayHomeLoans.com Inner Action Sports Rehab Xtreme Health Center Diablo Fitness Engineering
Throwback Thursday: Many of the same faces from 3 years ago (and many new faces) will be going to battle this weekend. Don’t miss it!
Click here to view the embedded video.
Bonus!
Here is a little snippet of the Diablo crew celebrating after setting a world record at Regionals last year! Unfortunately we won’t have the RV and basecamp that we’ve had set up in previous years, but fortunately it is indoors so we won’t have to deal with the weather!
Click here to view the embedded video.
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Squat Snatch (Only one more week before we see how far you have come!)
7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)
Super Set: Ring dips or muscle ups. 3-5 strict reps between each set of snatches.
Metabolic Conditioning Workout: “Cutlass in the Gut” –
In 7 minutes –
Rope climbs (Advanced: 3 reps, Intermediate*: 2 reps, Novice: 4 rope lay downs)
Then max rounds with the remaining time:
10 lateral burpees –over dumbbell –
10 lunge steps with two dumbbells –one in each hand- alternate legs (5L/5R) (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 7 rounds.
Coaching Tips: If you know you aren’t going to do the rope climbs ‘unbroken’ (or at least one after another), just share the rope with a partner and then trade off with them. Have them check the time when they start so they can go a bit long to make up for the slight delay.
Remember that climbing the rope is all foot technique. Many people can climb the rope before they can do a strict pull up. If you can do 1 rope climb ‘as prescribed’ (15’), you should consider trying to do this whole workout Rx’ed!
Make sure you keep your chest up on the dumbbell farmer carry lunges. Step slightly wide so that you gain a bit of stability (versus stepping in a straight line). Just remember that the lunge doesn’t count unless the knee kisses the floor, and if you come back up to full hip extension.
Log your results online by clicking here.
Compare To: New Workout!
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