Welcome to CrossFit Diem

Welcome to CrossFit Diem! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • 141001

    "The opposite of love is not hate, it's indifference. The opposite of art is not ugliness, it's indifference. The opposite of faith is not heresy, it's indifference. And the opposite of life is not death, it's indifference." - Elie Wiesel 

     

    - Weightlifting - 

    1) 2 Clean + 1 Split Jerk - (no more than 70%) x 2 x 5

    - All reps completed on a 5min clock - 

    2) Hang clean - (no more than 70%) x 5 x 3

    - All reps completed on a 5min clock - 

     

    - Strength - 

    OH Squat - build to a heavy 2RM, no more than 5 sets

    - All reps completed on a 5min clock - 

     

    - Conditioning - 

    3 rounds for time of:

    1 shuttle run  (5-10-15-20m)

    5 barrier jumps  (20")

    10 thrusters  (135/95)

    15 deadlifts  (135/95)

    5 barrier jumps  (20")

     

    - Mobility - 

    10min squat test "play" session

     

    ** Competitor ** 

    Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3, rest as needed b/w sets

    Front Squat - 70% x 2 x 5

    For time:

    21 Dead-lifts, 265/185

    21 Strict Handstand Push ups

    15 foot L-sit Rope Climb, 1 ascent

    15 Power Cleans, 205/145

    15 DB Weighted Ring Dips, 50/30 (db b/w legs allowed only)

    15 foot L-sit Rope Climb, 1 ascent

    9 Thrusters, 175/125

    9 Weighted Pull ups, 35/20 (db b/w legs allowed only)

    15 foot L-sit Rope Climb, 1 ascent

     

    ** Convict Conditioning ** 

    Pull-ups  3-5 work sets

    Squats  3-5 work sets

    Calf work  3-5 work sets

     

     

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