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
131213 Fri – Open Redux in 3 days!
Some of the boys doing power cleans during a Plan D metcon.
Mobility: Ankle Mobility.
Skill Practice Warm Up: Toes to bar practice for Monday’s “Open Redux”!
Workout: Power Clean
7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)
Metabolic Conditioning Workout: “Bangladesh Brick Layer” – As many rounds as possible in 8 minutes.
8 dumbbell push presses (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 20lbs)
30′ overhead walk with dumbbells
16 burpees
Throwing the dumbbells down from overhead (during the push presses or the overhead walk counts as a failed set and you will have to start over).
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3-5 rounds. Scale up the weight if you think you’ll get more than 5 rounds.
Coaching Tips: Be sure you are using lots of leg drive on the dumbbell push presses. Save your shoulders for the overhead walks and burpees. On that note, use your arms as little as possible during the burpees!
Log your results online by clicking here.
Compare To: 2013 – 06 – 13
Article: Do you have children or know children with “Exercise Deficit Disorder” or “EDD”? It is not too late to get them help!
The “Open Redux” is happening this Monday!
Be prepared to show up Monday and do things a little different. We’ll be talking about what the CrossFit Open is, and how to approach a workout that is for competition vs our daily training. Then we are going to break up into heats, and take turns cheering each other on and counting reps.
As usual, don’t worry if you can’t do the workout “as prescribed” or that your score may somehow hurt your team. It can’t! The metrics we’ll be using to evaluate the winning teams) will only be positive. The only way you can “hurt” your team is to not show up. To give you some hints as to some of the scoring opportunities for the teams: Most participants, most senior masters (combined age), most ‘newbies’, etc!
There is nothing to register for, nowhere to sign up and of course it is free! We just need to make sure that everyone fills out a ‘Score Card’ turns it in, and then posts their score to our private scoreboard.
Teams (everyone should pick the team that they normally train with):
“Darkness for Breakfast” – Roosters (PH 5am – 8:30am),
“All Day Long” – Devil Ducks (PH 9am – 3:30pm),
“Dirty after Three Thirty” – Black Bears (PH 4pm – Close).
Prizes for the teams include: Seeing a week of programming in advance. Getting to vote on on which workout to do on a particular day a week in advance. And getting some special ‘treats’ catered to your classes!
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