160402 Saturday – Diablo Spring Transformation Info Meeting


Diablo is committed to helping its members lead happy, healthy lives. How we lookfeel, and perform is largely a result of how we eat. Sadly, diets don’t work. The answer to the nutrition conundrum for athletes of all levels is behavioral change. This is true for the beginner as well as the elite athlete. Beginning on Monday, April 11th, we’re launching a program to help:  Diablo’s Spring Transformation.

PROGRAM START DATE: Monday April 11, 2016

PROGRAM END DATE: Friday, July 1, 2016

We have contracted with one of the Bay Area’s leading Nutrition & Lifestyle Coaches to  bring our members a coaching service that is usually reserved for executives that pay $300 an hour. You will get access to life changing materials and behavioral coaching that will set you up with lasting habits. Paul Southern is an experienced CrossFit Coach, an expert in nutritional supplementation, and a Precision Nutrition Certified Coach.

The Diablo Spring Transformation program is a 12 week event.  It is about making a personal change that is significant to each individual. But we will be awarding the most inspirational male & female transformations, nominated by the participants, based on changes in health, body, mindset, and motivation to the group. ​There will be prizes and gifts for those nominated.

The member price is $250 for the 12 week program. Click here for more information and to sign up!

Here are some important dates to remember (note, these dates may change to accommodate schedules):

4/11 Monday: SPRING CHALLENGE STARTS!  Weigh-ins in Pleasant Hill 9:00 am & 6:00 pm

4/13 Wednesday: Weigh-ins make-up – Pleasant Hill 10:00 am & 7:00 pm

4/14 Thursday: All hands Kick-off Conference Call 6:00 pm

4/16 Saturday: Make Up Conference Call 10:00 am

4/18 – 7/8:  Update Group Calls: Thursdays at 6:00 pm or Saturdays at 9:00 am

5/11: 2nd Weigh-in 9:00 am & 6:00 pm

6/10: 3rd Weigh-in 9:00 am & 6:00 pm

6/29 & 6/30: Final Weigh-in 9:00 AM & 6:00 PM

7/6 – 7/7: Transformation voting

7/8: Finals Party 8th of July at Diablo P-Hill 6:30PM


(Non-members registration includes a 24 Pack to Diablo F!T Classes!)

Mobility: Ankle (playlist video here)

Skill Practice Warm Up: Spend 8 min working on Turkish Get Ups. At least 5 per side.

Strength: None.

Super Set: None.

Metabolic Conditioning:

“Helen“ – For time, 3 rounds

400m run

21 kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb)

12 pull-ups

Scaling Guide: 8 – 14 min, about 3-4 min per round, Scale Up: 70/53lb kettlebell and chest-to-bar pull-ups


“Grounded Helen”: 3 rounds for max reps of Double Unders

In 3 minutes:

21 kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb)

12 pull-ups

Max double unders in the remaining time

Scaling Guide: 150 – 300 Double unders. Scale Up: 70/53lb kettlebell and chest-to-bar pull-ups.

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

Log your results online by clicking here.

Compare to: Helen / Grounded Helen (NEW!)

Coaching Tips: Helen: Pace the first run (go much slower then you think you should); it will save you for the rest of the workout. Also break the kettlebell swings up before failure, as you should save some of your strength for the pull ups. Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions. Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.

Grounded Helen: If you are really good at double unders, consider using the scale up option (so you have a bit less time on the double unders).

Optional ‘Cash Out’: 20 wall ball, 100m db/kb farmer carry, 2 rounds

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