160409 Saturday – “Rolling on Dubs DOUBLED”

Diablo Spring Transformation Starts Monday!


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: Hip (playlist video here)

Skill Practice Warm Up: Spend 10 min working up to a challenging 3 rep overhead squat.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Rolling on Dubs DOUBLED”

For time, with a partner (one working at person at a time)

44 Overhead Squats (Performance: 135lb / Athletic*: 85lb / Health: 55lb)

Row (2000m Male/Male, 1800m Male/Female, 1600m Female/Female team)

44 back squats (same)

Row (1000m Male/Male, 900 Male/Female, 800 Female/Female team)

44 air squats

Row 500m (ALL TEAMS)

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

Scaling Guide: 16-28 minutes. Scale up: 155/95

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Split up the work as desired. If one partner is better at rowing, let him/her do more of the work. In fact, if one person is better overall, let that person do more of everything! Break up the squats into smaller, fast sets. Your partner can get on the rower while you finish the last squats (and the same for getting the bar on your back for the back squats). This pace should be a bit faster than the original “Rolling on Dubs” individual version.

Optional ‘Cash Out’: none

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