“You may not control all the events that happen to you, but you can decide not to be reduced by them.” Maya Angelou One Thing: The Open Is Over! On to the Regionals (and the 2019 Open) Thank you. I’ve been doing the Open since it began in 2011. This year’s competition has easily been …
MONDAY 3.26.18 CrossFit Strength: Complete 20 rounds of 1 Snatch attempt every minute on the minute. Start your first working set at 65-70% and increase the load as it feels consistent. If you miss an attempt, you may lower the weight and build back up. Score the total weight lifted, failed attempts count as …
“A year from now you will wish you had started today.” Karen Lamb One Thing: ONE MORE WEEK OF THE OPEN!! Each week of the Open has been a blast, especially with our Intramural Open competition. There have been some awesome PRs – and amazing accomplishments. Last week’s highlight: Coach Jordan, his Fiance Katie and …
MONDAY 3.19.18 CrossFit Metcon: Complete for time: >800m Run Then, complete 3 rounds of 12 Kipping Pull-ups 12 Pistols (Alternating) 12 Box Jumps 20″/24″ >Finish with 400m Run Diablo F!T Conditioning: Complete 4 rounds starting every 5th minute. Rest from 1-minute at the end of 4 minutes of work. 10 Hang Power Clean 10 Dumbbell …
Welcome to “The Week Ahead” – a quick review of Diablo programming & events for the coming week. Every week (well, almost every week) I publish a quick review of the coming week at Diablo along with some personal notes & reflections. I’ve been sending this to our Diablo team for several months and thought …
MONDAY 3.12.18 CrossFit Strength: Front Squat / Single-Arm Press Complete 5 sets of 3 Front Squats working between 75-80% of 1RM FS. Superset 5 Single Alternating Arm Dumbbell/Kettlebell Press (each Arm) between sets of the Front Squat. Hold a pair of DBs or KBSs in the front rack, Press 1 at a time. Build to …
MARCH NUTRITION CHALLENGE! As part of our #fitnessisalifestyle campaign, I am going to create small nutrition challenges that you can work on each month! The goal isn’t perfection here.. it’s just to become a “little bit better” than you were yesterday. This is how we create new habits and lasting change. Let’s use each other …
MONDAY 3.5.18 CrossFit Gymnastic Strength: Strict Pull-up Progression >Choose one of the following progressions. 15-30sec Dead Hang Hold + 5-8 Strict Ring Rows (super tight Body Position) 10 Band Assisted (Start with a lot of assistance and if you are able to complete 10 Strict “Chin over Bar” Pull-ups, you can lower down to a …
