Every once in a while as CrossFit affiliate owners, we have a moment when we have to stop and give thanks for our awesome community and affiliate. A few weeks ago I asked some members for a Google review, ’cause apparently people read ’em when they’re looking for a great place to workout. As usual, our members went above and beyond and shared some pretty powerful messages about our gym and our community. Thank you Diablo family.
“We ought to walk through the rooms of our lives not looking for flaws, but looking for potential.”
Ellen Goodman
NO SOCIAL MEDIA EXPIREMENT
For my Sober October challenge this year, I gave up social media for a month. The first week, I had to delete Instagram, X, and Facebook from my phone. I kept reaching for them out of habit. After a few days, that urge started to fade.
At first, I worried I’d miss news and information about CrossFit, health and fitness, or my business. But, I soon realized that if something was really important and someone wanted me to know about it, they’d email me, call me, or tell me directly. I wasn’t missing much.
The biggest change was how much more productive I became. I had more free time, and I felt less need to check my phone – especially in the evening. I’d put it on the countertop and leave it, with no urge to check it. I also felt less anxious about what I might be missing. And, a side benefit was during the 2-3 weeks prior to to the elections, I avoided the all of the anger, vitriol and bullshit that often come with social feeds and politics.
Social media is designed to keep us coming back. The more we click on something, the more of the same we’re shown. In my experience, the algorithm pulls my attention away from what matters most: meaningful connections with people, work that helps the business grow, and time with family.
My takeaway is simple: take a look at how much time you spend on social media. Every couple of months, try stepping away for a week or two. See what changes in your day and how much more free time you have.
#itsup2us
NOVEMBER PROGRESSIONS
- Primary Strength: Front squat (test 1rm)
- Secondary Strength: Deadlift (working volume with touch and go)
- Skill: Conditioning Run/Row (5k row test).
PROGRAMMING THIS WEEK
- MON – FRONT SQUAT + “HEAVY TRAFFIC”: Front Squat 4×5 @ 80/83/85/85%. For time: 20/30 Cal Air Bike + 100m Farmer Carry; 15/25 Cal + 100m Carry; 10/20 Cal + 100m Carry.
- TUE – “RUNNING ON ROWS”: 5 rounds, E4MOM: 350/400m Row + 200m Run. Score each round; record your average.
- WED – “31 HEROES”: Partner AMRAP 31m: 8 Thrusters, 6 Rope Climbs, 11 Box Jumps. While one partner works, the other runs 400m with a 25/45-lb sandbag; switch and pick up where you left off.
- THU – DEADLIFT + “SWING SHIFT”: Deadlift 5×4 @ 75/78/80/83/85%. Then AMRAP 6m: 12 Russian KB Swings + 9 DB Strict Press.
- FRI – “RACK AROUND THE CLOCK”: AMRAP 18m: 30 Double-Unders, 12 Mixed-Rack Reverse Lunges, 4 Wall Walks. Novice: 40 Single-Unders, 12 Suitcase Reverse Lunges, 40′ Bear Crawl. Advanced: 30 unbroken Double-Unders (3 attempts), 12 Mixed-Rack Lunges, 4 Wall Walk + Wall-Facing HSPU complexes.
- SAT – “PULL, PRESS, RUN”: 3RFT: 25 Pull-ups, 15 DB Bench Press, 400m Run.
- SUN – “SNATCHED AND LOADED”: 5RFT: 9 Hang Squat Snatches, 15 Deadlifts, 21 Sit-ups.
HOLIDAY EVENT SCHEDULE!
- NOV 11: Veterans Day – 31 Heroes Tribute Workout
- NOV 25, WED: 5AM – 1PM. Last Class at 12P
- NOV 26, THU, Thanksgiving: 8AM – Diablo CrossFit Totally Unofficial Turkey Trot, Hidden Lakes Park, Mtz. Gym Closed.
- NOV 27, FRI: Classes 7AM – 12PM. Last Class 11AM.
- NOV 28-30: Normal Weekend Hours.
- DEC 19, SAT: Diablo’s Annual Holiday Bash – Back40 BBQ Bar and Grill
- DEC 24 – 26: Limited Holiday Hours. Closed on Christmas Day
Jeff Gustafik and Kathy Simons joined Diablo in March 2009 and since that day, they have attended class 6,812 times combined! They’ve always lead active physically fit lives – so CrossFit was a natural choice for them! When we opened our Alamo location, they quickly became core members – regularly attending class an building relationships with our Alamo crew. When Alamo closed.. they adjusted their commute back to Pleasant Hill where they can usually be found in class at 8AM almost every day. They’ve become big fans of our F!T class programming and can likely hold a plank longer than anyone in the gym. They’re always happy to be working out and love to hang out afterward with friends. We’re grateful for their commitment to Diablo and our community.
Diablo CrossFitters In The Wild
Congratulations Melina Baldovino on your 1st Half Marathon! Melina was met at the finish line at the San Francisco Half Marathon on Saturday by parents Mel & Kim and honorary Diablo member Audrey. Be sure to give her a fist-bump when you see her at the front desk this week!
The Diablo Way Podcast: Forging Elite Friendships
- THU, NOV 12, 11AM: Shauna & Renee Part Deux.. Well, more of a Re-DO! We screwed up the sound on our first attempt. In this episode we’ll talke with Members Shauna Sophy & Renee Bourke about their amazing and very fun CrossFit kinship story AND their experience at the Diablo CrossFit IntraGym Comp: The Ghoul Games.
CRAIG’S LIST: Stuff I’m Watching, Reading, Using or Listening to:
CrossFit Applied Nutrition Course: I attended CrossFit’s Applied Nutrition course today, and it was an engaging look at how food affects our bodies and our long-term health. The focus was on nutrition quality and making thoughtful food choices – not just to support our workouts, but to help us feel better and stay healthy over time. I came away with a lot to think about in my own approach to nutrition AND equally important, how Diablo can integrate nutrition coaching for our community.
CrossFit Turkey! CrossFit has a partnership with Pasture Provisions – a high-quality farm with an awesome mission: to bridge the gap between conscientious consumers and small-scale, sustainable agriculture. Their philosophy is “You Are What You (M)eat.” They believe meat should come from animals raised the way nature intended by feeding their natural diets free of GMO’s, antibiotics, or growth hormones. They’re committed to sourcing the highest-quality meats from farmers who practice ethical, regenerative agriculture.
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