By jeremyjones

diablo crossfit coach james dropping some knowledge to a class

Coach James; informational AND entertaining!

Throwback Thursday: This used to be “rolling deep” at the Games back in 2008… it is also was when Diablo got the reputation for having the most fun!

Pick up your Regional tickets now, and get ready to pick up Games tickets April 30th!

Mobility: Shoulder Mobility.

Skill Practice Warm Up: Hollow rocks. Each minute on the minute for 5 minutes perform as many hollow rocks as possible in 30s.

Workout: Push Press

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

Super Set: Ring Row

Perform 3-5 super strict ring rows in between each set of push presses

Metabolic Conditioning Workout: “Low Grade” – As many rounds as possible in 7 minutes.

10 dumbbell push presses (Advanced: 45lbs , Intermediate*: 30lbs, Novice: 20lbs)

40 foot bear crawl (20′ out and 20′ back)

20 abmat sit ups

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

Scaling Guide: 3 – 8 rounds

Coaching Tips: Crawl as fast as you can. If you get tired, don’t crawl slower and fight to finish the distance. Just holding yourself in the ‘bear crawl’ position takes energy, so crawl in fast intervals and drop down when you need to rest. Use a piece of yoga mat if you get the ‘dreaded raspberry’ when you do a lot of abmat sit ups (please do not use two abmats)

Log your results online by clicking here.

Compare To: 2013 – 09 – 30

Article: ‘The Onion’ – talks about how to live Gluten free!


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