2014 Inner Gym Throwdown
2014 Inner Gym Throwdown
2014 Inner Gym Comp Morning Crew
2014 Inner Gym Comp Morning Crew
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ENDURANCE HOMEPAGE SLIDESHOW
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FemmeFit Homepage Slideshow
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FLAG HOMEPAGE SLIDESHOW
KBs In The Air
KBs In The Air
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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

140416 Wed – “The Shed”

OLYMPUS DIGITAL CAMERAAlamo Athletes going to town on some kettlebell swings!


Mobility:  Ankle Mobility.


Skill Practice Warm Up:  None.


Workout:  “The Shed” – For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row

30 overhead squat (Advanced: 95lbs, Intermediate*: 53lbs, Novice: 33lbs)

600m run (run the 400m loop, then the 200m loop)

30′ right arm, 30′ left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced: 24”, Intermediate*: 20”, Novice: 12”)

60 kettlebell swings (Advanced: 35lbs, Intermediate*: 26lbs, Novice: 18lb kb or 15lb dumbbell)

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option – 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit.

Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting.  Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU).  Be careful with the kb swings, 60 is no joke!  Break them up into smaller sets and be sure to keep that chest up!

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

Log your results online by clicking here.

Compare To:  2014 – 01 – 02


Article:  Interesting article on minimalist shoes for fixing fallen arches.

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