Map of Parking, the Arena and where our DCF basecamp is for this weekend!

Workout:  “Sandstone Arch”  - As many rounds as possible in 12 minutes.

8 dumbbell ground to ground to overhead -one in each hand- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

30' walking lunge (unweighted)

12 ring pushup (Advanced*: feet even with rings, Intermediate: feet under rings, body at an angle, Novice: feet in front of rings)

30' walking lunge

*Women's Rx

Scaling Guide:  4 - 7 rounds

Log your results online by clicking here.

Compare To:  2012 – 01 – 31

Article:   The 17 Commandments of Rowing – My journey from hate to happiness by Becca Borawski

(thanks Row’d Kill Coach Dave!)

10,000lbs of custom "Diablo" bumpers!?  Nice!  Go to our Diablo Fitness Engineering site to get yours!

Workout:  Front Squat

3 – 3 – 3 – 3 – 3

Metabolic Conditioning Workout:   “Tabata Prowler Push”

20 seconds of pushing the prowler followed by 10 seconds rest. 8 rounds for total distance.

Advanced: add 20lbs to sled,

Intermediate: no weight added,

Novice: no weight added and do only every other round if by yourself, or share with someone and alternate rounds.

Record total meters traveled.

Scaling Guide:  250 – 400m

Log your results online by clicking here.

Compare To:  2011 – 04 – 26

Article:   New documentary highlights the ‘caveman diet’. (CBS News)

We could all use a little 'beard power' when fighting a bear like the "Kodiak"

Workout:  “Kodiak” - For time. 18 minute time cap.

10 hang power snatches (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

15 overhead squats (same as above)

20 clean and jerks (same as above)

20 burpees

2 minutes rest

Repeat. Record total time (including the rest)

*Women's Rx

Scaling Guide:  13 – 16 minutes.

Log your results online by clicking here.

Compare To:  2012 – 01 – 19

In case you were wondering what the set up looked like at last year's Regionals, here are a few 'albums'.

"Best of Regionals" (edited down)

"Gym Camera" (about 800 pics)

"Meg's Camera"

Guess who these shoes and socks belong to.

Skill Practice Warm Up:  Single arm dumbbell push jerk.  Perform 4L/4R push jerks on the minute for 4 minutes.  Use moderate weight and work on high elbows, the leg drive and catching with a bent knee.

Workout:  Strict Press

3 – 3 – 3 – 3 – 3

Metabolic Conditioning Workout:   “Helm’s Deep” as many rounds as possible in 8 minutes.

20 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

40’ broad jump

100m bumper plate farmer carry (Advanced: 45lb, Intermediate*: 25lb, Novice: 25lb dumbbells)

*Women's Rx

Scaling Guide:  3 – 5 rounds.

Log your results online by clicking here.

Compare To:  New workout!

The 15 Commandments of Primal Eating:

1.    Do not “go hungry” (eat more food than you think you need).

2.      No gluten, grains, rice, corn (e.g. maltodextrin, corn starch), soy, refined sugar, etc.and nogluten substitutes (e.g. quinoa, oatmeal, sprouted grains)

3.    Protein every meal (100g daily –minimum- or 1g per pound bodyweight daily).

4.    Eat vegetables with every meal (about 4-6 cups daily).

5.    Less than 50 grams of carbs per day (average) for maximal fat loss.  100g or less for sustained fat loss.

6.    Don’t worry about dietary fat.

7.    Fruit 1-2x per day or less.

8.      No liquid calories.  Liquid calories make you chubby.

9.      Legumes (e.g. chickpeas, peanuts, etc.) a few times per week or less

10.  Handful of nuts a couple times a week (at max)

11.  No dairy (a couple times per week or less if just creamer for coffee)

12.  Alcohol approx. 1-2x per week or less (1-3 drinks at max)

13.  Chocolate 1-2x per week (dark as possible)

14.  Take Vit D (3000-8000 I.Us per day) & Omega 3 (3 – 5g daily)

15.  Avoid processed/packaged proteins, veggies, etc. (e.g. bacon, deli meat, etc.), but defer to #1 when in a pinch.

One legit CrossFit Mamma - Jamie C.  

When doing handstands against a wall, it is a good idea to kick up with one foot, and then come down with one foot (coming down with two feet usually includes a stubbed toe).

Skill Practice Warm Up:  Hollow rocks then handstands.  Perform a couple sets of hollow rocks to find the “hollow” position, then work on getting into a handstand and finding the hollow position.  More advanced people can practice HSPUs and/or handstand walking as well.  Then lets talk about how the hollow position applies to the Kb swing.

Workout:  “Mother’s Day Helen”

All Mothers (and mothers to be!) get to do "Helen" as prescribed (or they can just come watch the guys workout).

3 rounds for time.

400m run

21 kettlebell swings (Adv: 53lbs, Int: 35lbs, Nov: 26lb)

12 pull ups

All the 'Fellas' get to do "Mother's Day Helen" in sympathy for mom's everywhere.

Do Helen with a weight vest! (Adv: 30lbs, Int: 21lbs, Nov: 12lbs).

Scaling Guide:  11 – 15 minutes

Log your results online by clicking here.

Compare To:  2010 – 05 – 09

Article:   Click here to see (and print) our “Regional Survival Guide”.  (Thanks Michelle!)

Chin ups are no problem for Megan!

Workout:  Snatch

Advanced*: full snatch, Intermediate: power snatch, Novice: hang power snatch

1 – 1 – 1 – 1 – 1 – 1 – 1

Metabolic Conditioning Workout:   "Death by Snatch and Burpee"

Perform 1 power snatch and 1 burpee the first minute, 2 power snatches and 2 burpees the second minute, 3 power snatches and 3 burpees the third minute. Continue until you are unable to complete the specified number of snatches and burpees in the allotted minute.

OPTIONAL - If you 'finish' in 6 minutes or less, switch to doing burpees only until 10 minutes (7 burpees in the minute, 8 burpees. . . etc).

(Advanced: 95lbs, Intermediate*: 65lbs, Novice: 45lbs)

*Women's Rx

Scaling Guide: 6-9 rounds

Log your results online by clicking here.

Compare To:  2011 – 11 – 26

Justin R coming on strong.  "R" should stand for "Ringer".

Skill Practice Warm Up:  Calf and ankle mobility work, then the ‘Hit and Catch’ drill (hang squat snatch).  The bar should bounce off the belly!

Workout:  “Boulder Shoulders”

(The secret workout week continues!)

Important Primal Nutrition Challenge Announcement!

Well it looks like our camera had a glitch and pretty much everyone’s photos from last week (Saturday – Tuesday) were messed up.  We are going to have to do a re-shoot!

Now that we have the LCD display, we can ensure that the pictures aren’t blurry.  Come in and get the photos done again.  We’ll maintain the 9 week length, and the first week of food logs will still count, but the photos will be closer to an 8 week before and after.  Sorry!

Luke demonstrating where NOT to look when doing squats.  Keep the head neutral, eyes looking forward (either at the wall, or at the ground 15' or so in front of you).

Skill Practice Warm Up:  Hip stretches for deep squats.

Workout:  “High School  Rerun”

Log your results online by clicking here.

Article:   The Power of Small Wins

Great article! I’d like to put it in perspective of our workouts; if you get a new personal record on the deadlift or squat, even if it is only 5lbs, take it!  If you do a workout a second or third time, and you finish 10 seconds faster, enjoy it!  If you do a workout for the 100^th time and you end up doing it longer, but you did bigger sets, a faster first round, or you had better/more strict form – you just achieved a “small win”.  Don’t gloss over the small victories that happen every day waiting for the big score.  It is like only paying attention to your kid on graduation, reading the last 10 pages of a book, or watching the last episode of your favorite TV series.  Find the ways that let you enjoy the process, don’t just hunt the big white whale.

Special Consultation Hour with Manny Tonight!

Starting at 6:30, our resident PT Manny “The Magician” B. will be around to talk to you about what ails you.  Have a tweaky knee or achy shoulder?   A neck injury that seems to come up a few times a year?  Come in Thursday nights and Manny will be making himself available to give you some guidance on what to do next.  There is no additional cost to DCFers.  Just show up and be ready to ask questions!

Luis - "Sonny" or "Rico"?

Workout:  “Miami Vice”

(Hint: there won’t be rope climbs or double unders, but you’ll want to bring a friend).

Video:   "Money Can Buy Happiness"

Greg P front squatting with a smile on his face.

Skill Practice Warm Up:  Walking lunge variations: free, overhead, 'waiter', racked, suitcase, Zercher, etc.

Workout:  “Contra”

(That is your hint).

DCF Nor Cal Regionals (May 18-20) Ticket List!

Click on the link above & check the list.  Preference was awarded to Open Participation, Team Members.  We tried to make sure everyone gets what they need. 

If you don't have enough tickets, then visit the CrossFit Games Site as soon as possible, and purchase your Nor Cal Regionals tickets.   Remember, kids 12 & under are free! Questions:  support@diablocrossfit.com.

Tickets will be handed out at the Regionals at the DCF home base!  You'll see us, don't worry.

Video:   Shake and fold.

(don’t ask me how he plans on videoing the toilet paper demo. –jj)