We have THREE 2-PERSON teams (Chris-Tony, Sarah-Ty and Molly-Rob) signed up and ready to roll. We welcome ALL STUDENTS to COME OUT AND CHEER US ON this Saturday. Here's an update I just received from Diablo CrossFit Coach Craig Howard...

"Registration is filling. We'll be closing registration on Wednesday, June 23rd! Remember, we have a Scaled Division for first-timers and others who want to give this a shot. Notable competitors include Freddy Camacho (and his partner Chyna Cho!) of CFOW, Chris LaLanne of LaLanne Fitness, and Jeff Leonard, NorCal Regionals '09 Winner.

*Deuces Wild workouts are designed to be almost entirely un-judged!* Oh, you'll have to do the range of motion for the movements, but only to accomplish the task! You'll be lifting, carrying, pulling and you may be running and rowing. We'll have people to count, but we've designed the workouts with functional movements that have minimal judging or don'trequire judging at all.

*All Teams, Regardless of Gender Will Compete Against Each Other!* The workouts will be appropriate scaled for women and men to create a level playing field for all teams! So, bring anyone one you want as your partner. Don't worry - the workload will be distributed evenly! Workouts & video demos will be released on Wednesday, June 23rd.... Go to http://www.diablocrossfit.com/eventsblog/ on the 23rd for details.

*Goody Bags, Food, Prizes, Raffle and More...* Diablo CrossFit has arranged for sponsors, including the Sports Basement, to provide raffle prizes for participants. We also will have food and water for our break between workouts. All teams will receive a gift bag with a couple gifts to help you with your workout for the day and as a momento for this event. Remember, cash prizes will be awarded to our top Open Team and our top Scaled Team!"



Workout of the Day
Deadlift
5, 5, 5, 5, 5
-break
For time:
Run 800m
21 Deadlift #225/135
3 rounds Cindy
Run 400m
15 Deadlift
2 rounds Cindy
Run 200m
9 Deadlift
1 rounds Cindy

LALANNE FITNESS has reserved a private SPECTATOR SUITE for all students to watch the 2010 CrossFit Games. All you have to do is get yourself down to Carson, CA. and you are guaranteed an amazing experience. Please email me (.(JavaScript must be enabled to view this email address)) if you are planning to come down...



Why the Home Depot Center?
"In less than two months, the world’s fittest athletes will descend upon the city of Carson California to compete in the 2010 CrossFit games. There are certain aspects of this brutal weekend competition that everyone anticipates. The past three years of the Games have produced gut-wrenching tests of fortitude and amazing feats of strength and endurance. The athletes and spectators traveling the world over to be a part of the Games know they can expect a weekend of heart-stopping performances."

Workout of the Day
Overhead Squat
5, 5, 5, 5, 5
-break
Nancy
Five rounds for time:
Run 400m
15 Overhead Squats #95/65

After only 8-WEEKS in our program, BRETT has impressed everyone with his determination and fantastic attitude. He is our "Student Athlete of the Week." His killer performance at the "Death by Barbell" PRELIMS (below) showed everyone that he means business...



Here's what he had to say about CrossFit so far..." after less than a month of CF I am running less and running faster when I do. Hills are easier. No ITB issues. Weird. High intensity, shorter workouts are giving me gains in overall endurance and long distance runs. Less time working out and better results."-Brett

Workout of the Day
Handstand Push-up
5 sets for max reps
-break
For time:
100 Thrusters #95/65
3 Burpees every minute.

Workout of the Day
Deadlift
3,2,2,1,1,1
-break
SD Sectional WOD #1
Three rounds for time:
15 Deadlift #225/135
21 Kettlebell Swing #2/1.5
Run 350m

There aren't many guys more athletic than the one you see below. In fact, only 9 others from the ENTIRE WEST COAST performed better. SCOTT finished 10TH overall at this years CrossFit Games regional qualifier... 5TH at the NorCal sectional. He's a shining example of what discipline, desire and ACTION can do for anyone willing to put in the work and if there's anyone that works harder, I'd like to meet 'em. According to Scott... "Hard work beats talent, when talent doesn't want to work hard!"



Workout of the Day
20 Rep Back Squat #7
Push Press-Push Jerk-Split Jerk
1,1,1,1,1,1,1,1,1,1
-break
For time:
50 Overhead Walking Lunges #45/25
40 Ab-Mat Sit-Ups
30 Box Jump "24/20
20 Kness to Elbows
10 Burpees