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Estand Way
Estand Way
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Daily workout programming with strength and gymnastic progressions.
Quarterfinals Review
Jackson Miller filling in for Jamie Lee
V-Ups, Wall Facing HSPU, Crossovers?
Next Up: Teams & Masters
More Stronger
Games Tix on Sale
Open 23.2 A & B
Speculations on 23.3
FNL Recap
23.1 vs. 14.4
Next Open Workout Guess
The week ahead
Open
"Elite" Training & Liver King
Dubai
CF Spartan
Planning for the Open
• CrossFit Cures Chronic Disease
• CF/Spartan Race Update
• Holiday Party
• December Progressions
• Year End Challenges
Spartan Race
Row'd Royalty
It's Cold Warm-up
Turkey Ruck Planning
TWA
• Halloween (Affiliates)
• Rogue Event
• Lawnchair Leaderboard
• "Why so Hard."
• November Progressions (Month 2 of 3)
• Beat Cancer (Sevan Podcast: https://www.youtube.com/watch?v=2m6flRuODNA. )
Comps. CEO Hat Trick. Blind CrossFit.
Jamie & Craig talking about The Week Ahead at Diablo CrossFit
The last workout of the 2022 Open is here and it’s a great one! Here’s a couple of quick tips to set you on the right track to finish strong!
Check out Coach Jamie’s tips for workout 22.2. Good luck to all the athletes participating!
#22.2
12/15/2021
Here we go again, opportunity 2 of 4 this month to name this workout! Today we are hitting the 10 round pistol and sn**ch workout we did as an emom last month. Let us know what you think and give us your best name. Remember that these will all become benchmarks for 2022!
**ches
The single arm devils press may be something new for a lot of us in today’s metcon. Here’s a quick rundown of the movement and some tips to move more efficiently.
12/11/2021
We need your help to name this workout!! Today’s workout was the first of 4 new benchmarks we will be testing this month that we will be retesting throughout next year. After completing this workout comment below or send us a DM with a name you think works best!
December is the final month of our Capacity phase. Next month starts open prep. Take a look at a rundown of what is to come for the end of 2021.
12/03/2021
Here’s a fun little workout coming up in the F!t track next week. Give this a go for a great all around workout done in 16 minutes.
**ch
No more swinging bicep curls! The dumbbell hang clean is a movement that comes up a lot in functional fitness, however the fundamentals of the clean are often lost when the barbell is swapped out. Follow these cues to make sure you maximize the efficiency and safety of the movement.
Tomorrow is Thanksgiving and most gyms will be closed, however that doesn’t mean we are not going to get out and get our work in for the day. Here is an easy glute activation drill that you can do at home as either a accessory piece, or a warm up tool.
11/22/2021
Workout Highlight: This week we have programmed a 16-minute Amrap with some heavy thrusters sandwiched around a few rope climbs, finishing off with a 400m run to a 1-minute rest. The goal is to complete as many rounds as possible in the allotted time without reaching a point of failure.
Tall Kneeling Jump - Is a movement that we use in our programming to develop explosiveness from a closed hip position. This is a more challenging plyometric movement that requires the individual to generate power from their knees, where they have far less room to generate the energy. Try this out to help out with your Olympic lifts and plyometric movements.
SNEAK PEEK! While putting together the videos for December I thought I would show off a little of what is to come. If you remember back to last weeks pistol, box jump, and sn**ch emom, than this will look real familiar. We are taking all that pacing work and putting it to the test.
We will be hitting this on 12/15!
**ch
11/12/2021
Workout Highlight coming later this month. This workout is actually scheduled for Thanksgiving day as a substitute if you will not be partaking in a local turkey trot. However, we liked it so much we thought it deserved a feature as well.
11/04/2021
For this month we will be hitting our second cycle of the deadlift. Last month we were deadlifting in combination with the bench press, in an EMOM format. This month we will be isolating the movement and progressing towards a heavy 2 Rep max to finish off the cycle.
The foam roller is a great tool for pre and post workout to mobilize and prevent injury. It may no be the most comfy tool to use, but it will go a long way if it is used properly.
10/29/2021
Workout Highlight - Next week we will be hitting a classic combo of front squats and burpees. This is a fast one so crank the intensity up and have fun.
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2447 Estand Way
Pleasant Hill, CA
94596
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