Tuesday July 19th 2016 – My Power Supply Meals

Power Supply Meals will be fueling our team down in Carson this week (And they may be coming to the gym in the distant future…) They prepare great food, prepared fresh by local chefs and delivered weekly to fuel your life. Thank you for you support.

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Please check the schedule this week as there are many temporary changes due to the CrossFit Games.

  • No Diablo Strong classes Tuesday / Thursday / Saturday
  • No RomWOD classes Wednesday – Friday
  • Wednesday 5:00 pm F!T canceled
  • Alamo Closes from 1:00 pm – 5:00 pm Tuesday – Friday
  • Pleasant Hill Closed at 11:30AM on Sunday July 24th
ALL class cancellations are visible on the calendar. We should be back to normal by Tuesday, July 26. Thanks for you patience and understanding.

Testing Phase: We will be in a Testing Phase starting this week.  Over the next two weeks we will be testing our Back Squat (7/19), Snatch (7/23), Front Squat (7/26) & Clean & Jerk (7/30).  Over the last 4 weeks we have been working on refining our Barbell Skills and improving our positions.  During the next 2 weeks we want to acquire some new and or accurate numbers that we should use for the next Strength Focus, that will begin the week of August 1st.  

If you want to get the most out of these Testing Days, I recommend you either take a rest day or come to the gym and focus on some extra Mobility and Get some RomWOD in. We will still be lifting on days between our tests. These days will be focusing on priming the body for the test.  DO NOT go heavy or over 80%. Use these sessions to “Grease the Groove” and keep the body from stiffening up. If you know your previous days Max efforts, use that data to strategize your warm up sets.
Once you have a new max or a current max, log that number into Beyond the Whiteboard so you can use the data over the next 6 week strength cycle. Good luck and remember to feel good and feel strong, by taking care of your body with good food, quality rest and good training habits (Warming up and mobilizing what you know needs it). Have FUN!

Mobility: 6 Minute Dynamic Warm up / Roll out session on Quads, Adductors & Hips

Warmup: 2 Rounds of Banded walks.  (12 steps Laterally both directions and Forward & Backwards

Diablo Strong: Back Squat 1 – 1 – 1 – 1 – 1 – 1 (Testing Day!)  *Have a Plan on how you are going to warm up to your attempts.  Warm up with some larger jumps, NOTHING bigger than a 30-50 pound jump.  

Workout: 7 Minute AMRAP of

  • 7 Wall Balls (10-8’/14-9’/20-10′)
  • 14 Burpees

Diablo F!t: 4 Rounds of 4 minute AMRAPs  & 1 minute rest between rounds.   

  • 400m Run – Buy In. 


  • 7 Burpees
  • 14 Wall Balls (10-8’/14-9’/20-10′)

RomWOD & Skills: Coaches Choice

Thank You to Our Team Sponsors!

Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill

Log your workout HERE.

Beyond the Whiteboard App

Its Free with your membership. Log your workouts and track your progress.

Don’t have a Beyond the Whiteboard account?, Email info@diablocrossfit.com.

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