CrossFit Mom Defined.

Skill Practice Warm Up:  Work on a weakness for 5-10 minutes!

Workout:  Max effort testing and Year End Goal (Y.E.G.) day

Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.

Here are a few ideas (but you are not restricted to these only):

Max effort 400m run

Max effort 500m row

Max push ups in a minute

Max consecutive push ups (no dropping off of toes)

Max sit ups in a minute (abmat, feet anchored)

Tabata Squats

Max consecutive pull ups

Max weight from the floor to overhead

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max weight bench press

Max weight turkish get up

Log your results online by clicking here.

Compare To:

Judging for the Open!

With the whole gym talking about the “CrossFit Open” you are probably wondering how we plan on judging the 200 or so athletes we have signed up so far. . .

Thursday Nights (6pm – 9pm) we have a designated time to do the Open workouts.  You will have to register for these times just like a regular class.  There will be multiple coaches on hand to judge as well as additional DCF Judges.  Sundays will be the other official time to be judged (12pm to 3pm).

If these times do not work, members are encouraged to coordinate with one of the DCF Judges (see below) for Friday or Saturday (or Wednesday I guess).  The best place to find judges will be on our 2012 CF Games Facebook page, or in the ‘chat box’ on the right.

DCF Judges must (one of the below):

• Be a Coach at DCF.
• Be CrossFit Level 1 Certified.
• Have been approved to judge for last year’s CrossFit Open.
• Attend a “DCF Judging Class” and are approved (Scheduled for this Thursday, Sunday and Tuesday).
• If you are unsure of your status email us (info@diablocrossfit.com) and ask!

Denise getting low on her front squat!  She has been making steady progress and I know that soon she'll be able to start stacking on the weight!

You'll want to get at least this low when doing thrusters today.

Skill Practice Warm Up:  Handstand progressions or handstand walking (whatever you are ready for).

Workout:  Back Squat (or box squats if you are working on those)

3 – 3 – 3 – 3 – 3

Metabolic Conditioning Workout:  “Chain Shot” – As many rounds as possible in 6 minutes.

300m row

8 ‘heavy’ thrusters (Advanced: 135lbs, Intermediate*: 75lbs, Novice: 53lbs)

*Women's Rx

Log your results online by clicking here.

Compare To:  2011 – 08 – 26

Article:  10 ‘world champion’ tips for training

Video: You know you are guilty of this. . . 

Jessie proving that if you use a kettlebell larger than your head, your hair will not have to follow the rules of gravity.

Skill Practice Warm Up:  Split Jerks on the minute.  Perform 4 split jerks a minute for 5 minutes focusing on keeping the abs tight and not hyper extending the back.  Push yourself down instead of the bar up.  Use moderate weight.

Workout:  “Helen” – 3 rounds for time.

400m run

21 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

12 pull ups

*Women's Rx

Log your results online by clicking here.

Compare To:  2011 – 11 – 17

Scale up option: “Heavy Helen” - Use the 70lb/53lb kettlebell and do chest to bar pull ups.

Operation Goat Killer Week 3: Time to make it interesting.

At this point many of you might be getting bored with doing the same movement nearly every day.  Two things are going to happen this week, we are going to 'test' where you are at and we are going to start changing up the technique for the movement you are working on.  Refer to the chart below for ideas on what type of test you should use and how you can 'tweak' your practices to make it interesting and different.  Your nervous system will adapt faster if we change the movement to something very similar, but different.  Don't go overboard and do something that is totally different, the movement should basically be the same, just with a slight twist.

If you need ideas, post to comments and I will help you figure out ways to change it up! -jj

Kelli nailing some full depth “Rx” ring push ups.  You will notice that her bicep/shoulder is coming all the way down to the top of the ring.  You must touch the ring with your arm for the rep to count.

Workout:  Snatch

1 – 1 – 1 – 1 – 1 – 1 – 1

Advanced: “full” snatch

Intermediate: power snatch

Novice: hang power snatch

Metabolic Conditioning Workout:  “Leaf Springs” - As many rounds as possible in 8 minutes.  With a partner, one person at a time!

12 “full” snatches (Advanced: 95lbs, Intermediate*: 53lbs, Novice: 33lbs) - Power snatch to overhead squat acceptable.

40 foot broad jump for two “reps” (each partner can do one, or one person can do both, no switching midway)

24 ring push ups

Log your results online by clicking here.

Tony doesn't make excuses, two days after breaking his hand at work, he was back at DCF getting it done.

Why is his cast blue?  Because he is a cop, and part of the thin blue line that keeps the wolves at bay.  Thank you Tony and all Law Enforcement Officers.

Skill Practice Warm Up: One armed push ups.  Start on a really high box and try 5 right, 5 left.  Keep your feet wide.  Keep going to lower and lower boxes until you get down to as low as you can.  You should complete about 5 'sets'.

Workout:   “Starboard Breech”

In 15 minutes -

1500m row

Then max rounds with the remaining time:

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

15 jumping chest to bar pull ups** (chest hits the bar every rep!)

*Women's Rx (yes! 14lb 10 foot is RX for this one!)

**Substitute 3 bar muscle ups if you wish

Post total rounds.

Log your results online by clicking here.

Compare To:  2011 – 02 – 04

Mark push jerks in the "arena".

Skill Practice Warm Up:  Skin the cat on the rings.  If suspending yourself upside down is beyond your abilities, then grab a pair of rings and walk forward until they are stretching your shoulders out (your head will point toward the floor, but your feet will be planted firmly on the ground).  DON’T do any skin the cats if you have a shoulder problem!

Workout:  Strict Press

3 – 3 – 3 – 3 – 3

Metabolic Conditioning Workout:   "Carjacked" -  For time.

12 strict presses (Advanced: 95lbs, Intermediate*: 53lbs, Novice: 33lbs)

400m run

12 push presses (same as above)

200m run

12 push jerks (same as above)

100m run

*Women's Rx

Log your results online by clicking here.

Article:   (Cool Article on Wheat and Gluten in our Diets) “Three Hidden Ways Wheat Makes You Fat”

Michelle makes those box jumps look like a snap.  Next stop - 20 inch-ers!

Skill Practice Warm Up:  Talk about the Crossfit Open!

Workout:  “Log Splitter”  6 Rounds for time** - 18 minute time cap.

8 deadlifts (Advanced: 225lbs, Intermediate*: 165lbs, Novice: 165lbs) or approx. 65% of your 3 rep max

10 ring dips (Intermediate*: 5 ring dips, Novice: 5 ring dips using a band)

12 burpees over 12" barrier or barbell with bumpers on it

1 minute rest

*Women's Rx

**Novice: 5 rounds

Log your results online by clicking here.

Compare To:  2011 – 11 – 07

Article:   VO2max . . . ShmeeO2max – The brain is the boss when it comes to oxygen.

“In the group that did two incremental tests, VO2max scores remained the same; but in the decremental group, VO2max scores increased by an average of 4.4 per cent. In other words, the subjects were suddenly able to transport more oxygen to their muscles, simply because the test structure was altered – a clear indication that it wasn’t a fundamental property of the heart, lungs or muscles that created the initial plateau. . .

. . . There was one further surprise: When the subjects did a final incremental VO2max test at the end of the experiment, the group that had previously performed the decremental test maintained their new higher max – a result that left even Mr. Beltrami puzzled. Whatever additional exercise capacity was unlocked by the novel decremental protocol somehow persisted.”

Pure joy.

Skill Warm up: Overhead squats.  Warm up for your front squats by doing a few sets of overhead squats at medium to light weight.

Workout:  Front Squats

5 – 5 – 5 – 5 – 5

Metabolic Conditioning Workout:  “Metal Slug Neo”

You have 45 seconds to get as many repetitions as possible, then 15 seconds to get to the next exercise (or rest).  Complete two complete rounds recording total repetitions. (The workout will take 6 minutes)

Pistols** OR Goblet Squats -switch as desired- (Gob. Sq. weight Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

Single arm kettlebell hang clean and jerk – switch arms as desired- (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)  Scale to a dumbbell if necessary.

Toes to bar

*Women's Rx

**Pistols count for two “points”! (i.e. one pistol on one leg = two goblet squats)

Log your results online by clicking here.

Article:  “The CrossFit Open for Beginners” – A great article where Aaron Carr talks about his experience last year doing the CrossFit Open as a beginner!

We are one week away from the start of the CF Open!  What are you waiting for? Click here to sign up!

And make sure you register for our Affiliate “Diablo CrossFit”! - We’ll get you on the right team after that.

Nick, Tami and Mark K. at the CrossFit Powerlifting Seminar lead by Jessie Burdick and Mark Bell.  DCF is about to get even more diesel.

Workout:  “Jungle Shuffle”

As many rounds as possible in 15 mintues.

8 Handstand push ups (Advanced: 8reps, Intermediate*: 4 reps, Novice: 8 dumbbell push presses at 20lbs)

40 double unders

8 supine ring rows (Advanced*: feet on box even with rings, Intermediate: feet on floor, Novice: feet on floor straps at angle)

3 reps of shuttle sprint – run 10 yds out, touch ground, run back to start, run 20 yds out, touch ground, run back to start, is one “rep”.  Do 3 “reps”

*Women's Rx

Log your results online by clicking here.

Article: Gluten Intolerance Sensitivity Self Quiz (that anyone can use)

Jeff, Hylie, Yvonne and Craig on in the Second Place spot at the Sactown Throwdown this weekend!

Skill Practice Warm Up:  ‘perfect ring rows’ – 2 sets of 10-20 reps (see video below).

Workout:  Deadlift

2 - 2 - 2 - 2 - 2 - 2

Metabolic Conditioning Workout:   “Broiled Broccoli”

As many rounds as possible in 6 minutes.

3 power cleans (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 53lbs)

6 ‘high’ box jumps (Advanced*: 28", Intermediate: 24", Novice: 12")

9 butterfly sit ups**

*Women's Rx

**Butterfly style is soles of feet touching, knees open, use an abmat (you'll want to wear appropriate length shorts as well). 

Log your results online by clicking here.

Compare To:  2011 – 01 – 31

Operation Goat Killer Week 2: "Technique work with intensity icing"

Week two is about more quality volume spread out as much as possible.  In a perfect world, you'd be able to practice 3-4 times per day, 7 days per week.  Not realistic for most people, but definitely better than "cramming" and trying to do 3 sessions per week, with dozens (or hundreds) of reps each session.  See the chart for more specific guidance.