Diablo CrossFit

What Is CrossFit?

Started as a maverick gym in Santa Cruz, CrossFit has spread worldwide, becoming the principal strength & conditioning program for police academies and tactical op's teams, military special operations units, champion martial artists, & hundreds of other elite and professional athletes worldwide. Why? Because CrossFit works...FAST.

CrossFit delivers a fitness that is, by design, broad, general, and inclusive. CrossFit's specialty is not specializing. Daily life, like many sports and professions, (and even combat) requires broad levels of fitness. CrossFit's program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The needs of Olympic athletes and our grandparents differ by degree not kind.

Click Here and Here for two great articles if you think CrossFit is too hard for you or beyond your ability.

To find out more about the principles and belief behind CrossFit, click here.

Worldwide CrossFit Affiliates

Friends

« 080103 THURSDAY | Main | 080105 SATURDAY »

080104 FRIDAY

diablocrossfit%20brian%20steams%20things%20up.jpg
Brian steams things up at 0600.

"Micro" Workout - 2 rounds for time:

500m row
5 right, 5 left kettlebell power cleans and strict press (1.5pood - or 55lb dumbell)

Then set your goals for 2008. Some of the most popular accomplishments chosen at The Shed are:

Strength:
CrossFit Total (CFT) of 1000+ lbs
15 overhead squats with bodyweight

Gymnasics:
3 consecutive muscle ups
40 or 50 (or more) consecutive pull ups
L sit times of 1min+

Metacon:
Sub 3 minute Fran
Fight Gone Bad scores of well over 300
Murph as Rx'ed in sub 45 minute times

After the "micro wod" dedicate some time to working on one (or more)of your goals.

The clock is ticking.

Post Micro WOD time and goal practiced to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Video: CrossFit intensity. Coach Glassman discusses intensity with clips from a certification seminar at CrossFit One World (if you look closely you can see DCF trainer Brian getting some during FGB).

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Naps more effective than caffeine in young people

Post thoughts to comments.


Posted by Jeremy Jones at January 4, 2008 10:42 AM

Comments

I could listen to that speech a hundred times and still get a thrill. Love the clip.

Posted by: Craig at January 4, 2008 12:03 PM

Did the micro wod in 5:35 (about 10s slower than Jimmy). Brian did it in 6:20.

I also got Jimmy, Brian and Mo to write down their goals for 2008.

I think we should make it clear that EVERYONE at the Shed is required to have goals (because not everyone checks the website).

-jj

Posted by: J Jones at January 4, 2008 2:17 PM

3:30 WOD

Darren, Eric & Nikala:

5 Rounds For Time

30 Sit Ups
10 Knee Jumps
20 Double Unders
10 Overhead Squats (Men #115 Ladies #45)

Knee Jumps: Stand on your knees, hop up to your feet

Eric: 18:45(?) 75lb ohs
Nikala: 19:20 15lb ohs
Craig: 22:07 135lb ohs
Darren: 22:55 115lb ohs

That 5th round was brutal. Fun wod guys - great to work on the weaknesses.


Posted by: Craig at January 4, 2008 6:49 PM

OHS are a weakness for sure, But glad I kept it at 115 and didn't scale down.

3:30 is the strength time

Posted by: Darren at January 4, 2008 7:21 PM

Post a comment




Remember Me?