160411 Monday – Diablo Spring Transformation Starts Monday!

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 6 min working up to to a challenging max distance broad jump

Strength: none

Super Set: none

Metabolic Conditioning: “DT“

5 rounds for time.

12 Deadlifts (Performance: 155lb, Athletic*: 105lb, Health: 75lb)

9 Hang power clean

6 Push jerk

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

Scaling Guide: 6-14 minutes. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 205/145lbs

Log your results online by clicking here.

Compare to: DT

Coaching Tips: The key on DT is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don’t think you need to. Then make sure you’re organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any ‘extra work’ of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of deadlifts.

Optional ‘Cash Out’: With a partner – 20 ring rows, 20 burpee box jump or step up, 3 rounds

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  • Paul

    And we’re off!

    But there is still time to jump in.