Top L>R to Bottom R>L: “Chalk This Way”; Cosmic Outlaws; Snatch Me If You Can; “Sh-t’s Getting Real”
This is the first year in Diablo’s Open history that we’ve had FOUR teams in our intramural Open and arguably it was one of our very best. The team tables were legendary: tacos, ice-cream, treats, beverages, motivational signs, and tequila!
Thank you to our Team Captains and all of our Diablo family for your passion and support for the CrossFit Open.
Diablo represented!
If you want to overcome the whole world, overcome yourself.”
Fyodor Dostoevsky
LOOK GOOD NAKED…
Most people think our busiest season is January, when New Year’s resolutions are fresh and everyone wants to reinvent themselves. But the truth is, our busiest time of year is March through June. The weather warms up, the layers come off, and people decide they want to be “summer ready.” And honestly, that’s fine. Vanity can be a fantastic motivator. Wanting to look fit, feel confident, and like what you see in the mirror is a perfectly legitimate reason to train.
But there are even better reasons. A desire to be fit — to be able to do more — is an excellent motivator. Hiking, skiing, mountain biking, soccer, basketball, pickleball, even gardening are all more enjoyable when we’re fit. And as we age, fear becomes a powerful motivator too. Now in my 60’s, I can attest: I fear losing the ability to live actively, independently, and fully. At some point, fitness stops being solely about appearance and becomes about preserving freedom, health, and the quality of your life.
Want a formula to improve both a lean physique AND overall fitness? Here’s my simple (but not easy) recommendations:
- Include intensity in your workouts, ie, CrossFit 3-4 times per week. Don’t stress if you miss a day.
- Lift weights with purpose. Don’t skip leg day!
- Sleep 6–8 hours a night.
- If you’re carrying excess fat, treat it like the health threat it is: eliminate alcohol, processed foods & sugar.
- Prioitize protein with every meal!
- Stop eating 3 hours before bedtime.
- Supplement with creatine, vitamin D, and omega-3 fish oil.
- GLP-1s are a good intervention when all else fails.
- Walk often – ideally 30m in the AM & 10-20m in the PM.
#itsup2us
OPEN WEEK 3: EPIC ENDURANCE
Ernie captured some fantastic moments – check ’em out here.
NEXT UP: QUARTERFINALS!
The next stage of the CrossFit Games competition is the Online Quarterfinals – March 26th through the 30th. In 2026, the top 25% of Individual and Age-Group athletes worldwide advance from the Open to Quarterfinals.
Typically, CrossFit releases 4 workouts that must be completed between Thursday at noon and Monday at 5PM. There is rarely an opportunity to repeat any of the workouts. All athletes must use a registered CrossFit Judge (CF Judges Course). Please read the rulebook if you plan to participate!
Diablo will post scheduled heat times in advance (and locations) for Quarterfinal workouts throughout the weekend.
Members, friends and family are welcome to come watch and cheer our athletes as they try to advance to the next level of competition!
Wondering if you qualifed?? Download the CrossFit app on your phone and login with your CrossFit id! You’ll get instant notification of your ranking. It’s an awesome app for all things CrossFit
PROGRAMMING THIS WEEK:
- Mon: Row-HSPU-Pullups – 3RFT: 500m Row, 8 HSPU, 16 Pullups
- Tue: Back Squats. Metcon: Amrap 6M – 12KB Swings; 12 FR Lunge
- Wed: Squat & Run with Stuff – 4Rnds 15 Squats (odd object), 400m Carry (odd object)
- Fri: Hang Squat Clean. Metcon: 2RFT – 25 KB Swings; 50 DUs
- Sat: WWalk-Squat-DL-T2B – 4m-6m-8m intervals (1m rest): 6WW, 9DLs, 12 Squats, 15T2B (DL: 155/225#)
- Sun: Partners – 10RFT: 200m Run, 9 DBell HPSn, 8 Burpee over Bar (#35/50)
CRAIG’S LIST: Stuff I’m Watching, Reading, Using or Listening to…
- PODCAST: The History & Business of F1 – Acquired Podcast. This is fantastic, albeit long (4.5hrs) podcast / education on the history of F1 – the world’s most popular annual sporting series with 827 million fans globally (twice the size of NASCAR). F1 teams’ average valuation comes in at $3.6b. This is a fascinating case study on building a sport from the ground up – involving manufacturers, racing enthusiasts, sponsors and fans. (Thx Chris Graham!!)
- PARAMOUNT+ – The Madison – (Michelle Pfieffer & Kurt Russell) This is the latest series from Tyler Sheridan telling the story of a modern-day, wealthy New York family who uproots their NYC lifestyle to take on the wilds of Montana. The message is so meaningful right now – and the story very well told. Y & I are 2 episodes in. Great acting too.
- APPLETV – FIttest On Earth: 2025 – If you love the Games or if you want to learn about the Games – this is an awe-inspiring look at the athletes and their preparation for the 2025 CrossFit Games. Available on AppleTV & Amazon Prime.
Craig
