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The Daily WOD

Posted on Oct 22, 2014 in Diamond News | 0 comments

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Thursday – October 23, 2014

Posted on Oct 22, 2014 in Diamond News | 0 comments

What’s better than your very own cheering squad!?!


WOD (Part 1):

L – Sits

4 Rounds

30 Sec hold

*Practice Double Unders between sets, while waiting for your next turn.


WOD (Part 2):

” Cotton Candy”

15 Min AMRAP

6 Pistols (Alternating Legs)

12 Box Jumps 24″/20″

24 Double Unders  (*Modification is either 2 fer mountain climbers or… 8 burpees)

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Hump Day – October 22, 2014

Posted on Oct 21, 2014 in Diamond News | 0 comments

Warm-Ups, Flexibility and the Olympic Lifter
By Bill Starr


If your pre-workout prep consists of a cup of coffee and a few squats, Bill Starr has some advice for you.

As every Olympic lifter fully understands, doing full snatches and clean and jerks requires a high degree of flexibility in every part of the body. All the major muscle groups and corresponding attachments are involved in the two competitive lifts: shoulder girdle, back, and hips and legs. A lack of flexibility in the shoulders will prevent the lifter from locking out snatches and jerks. It may also keep him from racking a weight on his shoulders while cleaning. Tightness in the hips will have an adverse affect on getting into a low position for snatches and cleans.


Read entire CrossFit Journal article here…

WOD (Part 1):


10 x 2

*Approx. 60 – 70% of 1 rep max.


WOD (Part 2):

“Comp Train 10/17/14″

10-8-6-4-2 Clean and Jerk, 135/95
2 rounds of “Cindy” after every set

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