We’ve tried and failed to create a legit backyard workout area at Diablo in the past. This time we got serious and poured a cement slab. Next up, a sled strip, a squat/pull up rig, a storage shed and some additional gear. Target opening: April 15.
“If you go through a day in your life and don’t learn something.. that day is a waste.”
Dave Makowski, Age 74, Retired Mechanic, and CrossFit L1 Attendee
REFER A FRIEND: .. to CrossFit. Most of Diablo CrossFit’s new members come to us as referrals or connections with existing and past members. We hear it often: “My friend works out here (or, used to workout here) and said I should come.”
Member referrals are powerful—they know what to expect and have a sense of obligation to their friend or family member to continue. Referring a friend to CrossFit isn’t just about sharing a gym; it’s an invitation to a lifestyle that can transform their health, fitness, and longevity. When you bring someone into the CrossFit community, you’re offering them a chance to build strength, boost energy, and add years to their life—all backed by the science of functional fitness. It’s a ripple effect: one referral can spark a journey that not only benefits the individual but also inspires others in their circle to prioritize their well-being.
What’s remarkable is the subtle influence people wield without even realizing it. A casual mention of your own CrossFit experience—how it’s improved your stamina, sharpened your focus, or simply made you feel better—can plant a seed in a friend’s mind. Diablo CrossFit members are living proof of what’s possible: they’re stronger, more resilient, and healthier versions of themselves, showing up day after day to push their limits. By referring a friend, you’re not just suggesting a workout; you’re quietly guiding them toward a better life. Our members embody the potential of fitness and health, and through their example, they inspire others to take that first step—proving that a simple nudge can lead to profound change.
So, the next time some one asks, “what do you do to stay in shape?” Answer: “CrossFit – it works.” And, “There’s probably a CrossFit affiliate near you.”
#itsup2us
SMURPH CHALLENGE Even if you can’t do everything in our daily SMurph challenge, try to knock out some push ups and ring rows at a minimum. BOTH of those, even in small quantities will help you be better prepared for Murph on May 26th!
APR EVENTS
- THU APR 3RD – SUN APR 6TH – AGE GROUP IN-AFFILIATE SEMIFINALS – We’re not sure yet who’s going to “opt-in” for the SemiFinals, but, when we do, we’ll announce when you can come watch them do their workouts. They’ll likely be in the Main Gym on Thu & Friday evening and on Saturday afternoon.
Diablo’s Age-Group Semifinalists…ALL GIRLS!
> Kendra Watters 35-39 (77th in the World)
> Alessandra Pichelli 35-39 (210th in the World)
> Kim Hilen 55-59 (63rd in the World)
> Melissa Chatterton 55-59 (75th in the World)
> Gwen Holtan 60-64 (95th in the World)
> Yvonne Howard 60-64 (39th in the World)
- BRING A FRIEND DAY… Sunday March 16th at 10AM. We’re gonna partner up for this one! Bring a friend or family member to Diablo – for FREE and we’ll give them an incredible workout experience. If it gets outta hand, we’ll add an extra class.
CrossFit Girls Steph & Christine when you ask if they’re done working out.
A LITTLE BIT ABOUT CROSSFIT “GIRLS” ... Last week, Coach Jamie programmed the iconic “Helen” and “Annie” workouts. This week, it’s “Barbara”. So, what’s with the “Girl” workouts?
CrossFit’s “Girl” workouts are a set of benchmark routines created by the founder, Greg Glassman, in the early 2000s to measure an athlete’s overall fitness. Named after women in a nod to the tradition of naming hurricanes, Glassman likened these intense workouts—such as Angie, Barbara, Cindy, Diane, Elizabeth, and Fran—to storms that leave you “wrecked” and gasping for air. Featuring simple yet grueling combinations of movements like pull-ups, push-ups, squats, deadlifts, and thrusters, with easy-to-remember rep schemes, they were designed to be repeatable tests of general physical preparedness, blending gymnastics, weightlifting, and metabolic conditioning.
CrossFit started with six “Girls”, which quickly grew as CrossFit became more popular. These short, intense routines—typically under 20 minutes—area a staple in CrossFit gyms worldwide, fostering a global connection and competition and allowing athletes to track progress over time. Though CrossFit later introduced “Hero” workouts to honor CrossFit enthusiasts who died while in service to our Country, the Girls remain iconic as the first standardized tests.
PRSALLDAY THIS WEEK: Heads Up: our “Workout Of the Day” track is now “PRsAllDay WOD”! Coach Jamie is now working directly with PushPress to deliver his programming to affiliates in the PPress system
- Mon: 5RFT – 500m Row, 15 Pullups, 15 Box Jumps
- Tue: Front Pause Squats. Accessory: 2-3 Sets – 6-8 FC Split Squat, 12 Banded Glute Bridges
- Wed: DL + HPC. Metcon: 6RFT – 12 KB Swings, 30 DUs
- Thu: Handstand Skills. Metcon: Amrap 8m – 7DB Strict Press, 12/18c Row
- Fri: “Barbara” – CrossFit “Girl” Workout – 5RFT – 20 Pull-Ups, 30 Push-Ups, 40 Sit-Ups, 50 Squats
- Sat: 3RFT – 15/20c Bike, 400m SB, 12/15c Bike, 200m FC, 7/12c Bike, 3m Rest
- Sun: Partner Workout – 20m Amprap Alternating: 2 Rope Climbs, 9 Burpee BJ, 200m Run
- AUDIBLE: The Bible – I was raised Episcopalian, in Church most Sundays, went to a Jesuit High School and University. I strayed from church and religion in my 20’s. I confess that I never read the Bible in its entirety. So, now that I’m in my 60’s, I thought it was time.. to listen. This is my “commute content” – and admittedly, I’m enjoying listening – and thinking about the impact it has had (and continues to have) on all of humanity.
- Podcast: Joe Rogan with Dr. Suzanne Humphries, MD. – This podcast is sure to rock your world and challenge conventional wisdom. And, I think it’s important for everyone to listen to especially if you have children (or, read Dr. Humphries’ book, “Dissolving Illusions: Disease, Vaccines, and the Forgotten History.”) At the end of the day, we must be judicious with ANYTHING we put into our bodies or our children’s bodies. Science is a process of inquiry and refinement, NOT a pursuit of absolute truths.
- Freakonomics: Should America Be Run by…Trader Joe’s? Loved this one. TJs is a very private company and does not share their inner workings nor their financials. And, everyone seems to love them. This is an updated episode featuring an interview with a TJ insider that talks about their product selections, marketing and employee management. Really good.
- Netfix: Den of Thieves 2 – Never saw the first one. This one was pretty damn good – a thriller from start to finish.
Craig
