By jeremyjones

diablo crossfit donna from martinez

Donna in Martinez demonstrating one way to bring the cone back on the last round of farmer carries.

Classes are cancelled at Martinez for today because of the “Average Joes” Competition. Come to Pleasant Hill or Benicia for a workout!

Mobility: Hip Mobility.

Skill Practice Warm Up: None (more time to PR today!)

Workout: Front Squat (NO MORE BOX!)

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)

Superset: Single arm dumbbell shoulder press

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)

Metabolic Conditioning Workout: “Farmers Cardio” –

With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells as far as possible in 5 minutes. Each partner must take turns carrying both at the same time (no splitting them up), and the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).

If you want to take a more creative route, you can use something like gmap pedometer to measure your distance traveled.

Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs

Scaling Guide: 400 – 1000m, Scale Up: 65lbs/45lbs

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Coed teams should be discouraged, but can use 35lb dumbbells and still count it Rx for both people, or perform the workout with two pairs of dumbbells in shuttle run fashion (but both athletes will still have to run together every lap).

Don’t try and be a hero and go super long each set. You are better off running faster and switching off more often. If one person is doing much better than the other, they should carry the weights more so that the team goes farther!

Log your results online by clicking here.

Compare To: 2013 – 12 -06

Our “Average Joes” competition is Saturday!

Come cheer on your friends and fellow DCFers as many do their first competition! This competition is different than any that have been done before. We’ll be doing the men and women separately so that the athletes can be in and out in a few hours (versus being stuck all day long)!

(Also, did I mention this is the weekend they are doing the beer festival at the park in Martinez – connected to the venue. Seems like a recipe for a great Saturday to me!)

Video: Mad Skills.

Click here to view the embedded video.


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