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Monday - Mar 1, 2010
Mustache March has begun! (This is a picture of Darren's "Stache" from last year) Click here for details.
Workout: Weighted dead hang pull up
5 - 5 - 5 - 5 - 5
(No kipping, but a few inches of swing of the hips is okay to build tension in the shoulders. Chin and ears over the bar.)
Metabolic Conditioning Workout: "Death by 10 meters - going prone"
Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute stand up and run 10m, lay down, then stand up and run 10m. The third minute stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
Log your results online by clicking here.
Diablo CrossFit Affiliate Team Tryouts
DCF will be fielding a team at the Affiliate Qualifiers in May (the same weekend as the Regionals), down in Southern California.
6 Team Members (3 Men & 3 Women) and 4 Alternates will be selected as follows:
- Top 2 men & Top 2 Women by performance.
- Captain's choice: 1 woman and 1 man
- Alternates: 2 men & 2 women by performance.
Captains choice: The team captains (JJ & Craig) will select one woman and one man for the team at least 30 days prior to the competition. The Captain's choice team members will be selected based upon the following criteria:
- The athlete's physical capabilities and contribution to the team (i.e., a heavy deadlift or C&J, a fast 400 or 5k, muscle ups, etc)
- The athlete's attitude, motivation and willingness to be part of the team.
- The athlete's participation and contribution to the DCF Community.
For the next 3-4 weeks we will be releasing two to three workouts per week. They will be written on the whiteboard at the gym. Each person will have to complete the workout while being judged by a trainer or 'approved' judge (preferably of the opposite sex), by the end of the week (Sunday night).
- Only one 'judged' attempt is allowed (no repeat attempts).
- Results will be private until after the week is over (the judge must email results to: jamie@diablocrossfit.com). They will be posted after the week is over.
Post questions to comments.
Skill Clinics This Week!
"Gaming Workouts" with JJ - Learn what the best strategies are for getting the best times for workouts (either for competition or just to set personal records). Tuesday, March 2nd at 6pm. Click here to sign up.
"Training for Strength" with Craig - This class to include: Pure Strength Programming, Strength Training for CrossFit, Recovery & Rest, Injuries, Nutritional Requirements. Thursday, March 4th at 5pm. Click here to sign up.
Posted by Jeremy Jones at February 28, 2010 3:05 PM
Comments
I went to college in South Dakota... my experience wasn't quite as exciting as Darren's apparently.
Posted by: Katie at February 28, 2010 6:23 PM
How did the cert go @ DCF? See you guys tonight !
Posted by: Matt F. at March 1, 2010 8:42 AM
It's the most wonderful time of the year.... :)
Posted by: Meg Rosten at March 1, 2010 10:16 AM
The best quote at the endurance cert was delivered by Tim Hill: "Who here has a perfect snatch?"
Posted by: Mountain at March 1, 2010 2:03 PM
Then I heard Darren make a comment right after that. . . Not suitable for posting.
Mountain - I heard that you had a good one too:
Marc: "What can she do to improve her running?"
Mountain: "Put her in a bikini."
-jj
Posted by: Jeremy Jones - Diablo CrossFit at March 1, 2010 2:21 PM
The Cert made BigDave look like a runner. A good runner.
I'd say that is a good measure of success.
Best Mountainism:
Instructor to class (discussing training issues & CrossFitters): "What is one bad habit many CrossFitters have?"
Mountain: "they use too much chalk?"
Posted by: Craig at March 1, 2010 3:09 PM
Small class this morning - but fun. People really starting to take their time through the strength wods. Juanell has pull ups! Her secret? Her son has one in his doorway and she walks by everyday and does 3. He's 12 and upset cause he can't do them yet.
Scott S. went to 95 today on pull ups - Justin not far behind! Strong. Alan too.
Nancy set the bar for the 10m ladder. She was smooth as silk 1-9 and turned on the burners (solo!!) as we all yelled at her through 11 rounds! Tough chick.
Posted by: Craig at March 1, 2010 3:20 PM
I bet that Juanell will be passing her older son and her husband in pull ups pretty soon!
Next CF ladies shirt: "Our girls can do more pull ups than your husband".
-jj
Posted by: Jeremy Jones - Diablo CrossFit at March 1, 2010 3:38 PM
