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
131210 Tue – Cable Cars and the next PNC
What happens when there is a Cable Car that needs to be pulled for a fundraiser, and the local US Marshals Office are a couple dozen pounds shy of a full meat order?…
You call in the DCF Calvary and get FIRST PLACE! Nice job Mark, Dave and Jon!
Mobility: Ankle Mobility.
Skill Practice Warm Up: Farmer carries. Using kettlebells or farmer’s bars, do five rounds of farmers carries with increasing weight. 80 feet (40 feet out, 40 feet back), or one lap around the ‘Diablotron’.
Workout: “Helen with a little Prowler Power” – For time.
20’ low handle sled push & 20’ high handle sled push: 6 round trips (Advanced:+180lbs , Intermediate*: +90, Novice: +0)**
21 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)
12 chest to bar pull ups* (Intermediate: 6 c2b, Novice: 6 band chest to bar pull ups)
Then 2 rounds:
400m run
21 kettlebell swings
12 chest to bar pull ups
Scaling Guide:
*Women’s “As Prescribed” weights and reps (Rx)
**Only the edge of the sled has to break the plane of the far line before returning the entire sled past the starting line on the return trip.
Scaling Guide: 9 – 16 minutes
Coaching Tips: We’ve adjusted the sled reps for this workout to make it more comparable to standard “Helen”. The kettlebell swings will get hard quick, and breaking them up early may save your grip for the pull ups as well as save your hands form ripping. The same thing goes for the pull-ups. Break them up so that you can finish strong!
Log your results online by clicking here.
Compare To: 2013 – 04 – 23
The Next Primal Nutrition Challenge is Coming!
We’ll be starting the next 9 week challenge in January, but we’d like to give people a head start by helping them through the Holidays! This Sunday (Dec 15th) at 1pm in our classroom at Pleasant Hill, we’ll be doing a talk about ‘ancestral diets’ (like Paleo) and helping people navigate the holidays with all of the challenges they present! This talk is free for DCFers and their families; we just ask that you register on MindBody just as if it were a class!
Expect the class to show up on MB in the next couple days. We’ll cover some ancestral diet basics, as well as how to navigate the holidays and what to expect for the next “PNC”. The entire talk will be about 2 hours.
If you are confused about the nutrition basics we recommend: Click over here to our Nutrition Page!
Post Questions to comments.
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