Qualified 3 Teams!
Qualified 3 Teams!
2014 Inner Gym Throwdown
2014 Inner Gym Throwdown
2014 Inner Gym Comp Morning Crew
2014 Inner Gym Comp Morning Crew
ENDURANCE HOMEPAGE SLIDESHOW
ENDURANCE HOMEPAGE SLIDESHOW
FemmeFit Homepage Slideshow
FemmeFit Homepage Slideshow
FLAG HOMEPAGE SLIDESHOW
FLAG HOMEPAGE SLIDESHOW
KBs In The Air
KBs In The Air
PreviousNext

We Are Diablo

Our Mission is simple: make clients “fit beyond expectation.”  Founded in 2005, we pride ourselves on our experienced Coaches, our intelligent workout programming, our robust class schedule, our beautiful facilities, and our incredible community.  Take a look around our site.  Check out others.  Then, come to Diablo.  Whether you’re brand new to fitness or a competitive athlete, you’ll be glad you did.

From the Blog

140419 Sat – David with some…

diablo crossfit david with some serious game face…serious ‘game face’ during these clean and jerks. For a guy who is always smiling, he can really bring it!


Mobility:  Ankle Mobility.


Skill Practice Warm Up:  None (more time to go over the barbell movements today!)


Workout:  “Road Trip” – For time.

15 squat snatch (Advanced:95lbs , Intermediate*: 63lbs, Novice: 35lb kb swing)

800m run

20 clean and jerks (same)

600m run

25 deadlifts (same)

400m run

Scaling Guide:  9 – 17 minutes.  Scale up to 135/93 for an additional challenge.

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

Coaching Tips: Think about scaling the run distances or the reps before you scale the weights.  Walking part of the runs constitutes ‘scaling’ on this one!  Push the pace on the squat snatches.  Do a power snatch to overhead squat if you have to.  Burn through the clean and jerks at a good pace.  The 25 deadlifts will go by quickly, so pace the 600 and 400m run as if you were running a 1000m or farther.

Log your results online by clicking here.

Compare To:  2013 – 08 – 25


 

Posted in , | Leave a comment

Gym Chatter

Diablo Fitness Engineering