Hundreds of thousands of CrossFitters participated in the 2026 CrossFit Games Open. Nearly 40,000 moved on to Quarterfinals. In the Age-Groups, From there, about 5,500 athletes moved on to the SemiFinals, roughly 300-400 per division.
Last weekend, 10 Diablo Age-Group athletes completed the 4 challenging SemiFinal workouts – on video with multiple judges(!!).
There were some spectacular performances on individual workouts (Sarah Howard, 2nd in the world on 26.4!) and top-notch overall performances (Gwen Holtan, 25th in 60-64; Kendra Watters 36th in the 35-39! and Kim & Melissa 46th & 47th overall in 55-59).
But, more impressive was the fact that ALL 10 of Diablo’s Age Group athletes finished well within the top 10% in worldwide rankings overall in their respective age-groups! We have some very fit Masters.
“Golf is for business. CrossFit is for life.”
Mayor Dean
Three Days Might Be Enough
One of the topics discussed recently on a podcast with my friend Tim Dymmel, owner of CrossFit Palo Alto, was his philosophy on training frequency. Tim only offers 3x-per-week memberships at his gym. At first glance, that sounds almost counter-cultural in the fitness industry where more is often marketed as better. But his reasoning was thoughtful and grounded in long-term health and sustainability.
Tim’s belief is that for the overwhelming majority of people — everyone except perhaps serious competitive athletes — training CrossFit hard three days per week is more than enough to significantly improve fitness, health, strength, energy, and body composition. Especially when those three days are combined with other physical activity: walking, hiking, mobility work, cycling, mountain biking, tennis, pickleball, running, swimming, yoga, or simply living an active life.
I tend to agree.
The goal for most people is not to survive six brutal workouts every week. The goal is to become a healthier, more capable human being for decades. CrossFit works because of intensity, consistency, and effectiveness — not because you live inside the gym. Three great sessions per week done consistently for years will outperform six inconsistent weeks followed by burnout, soreness, injury, or disappearance.
Ironically, some of the healthiest and happiest long-term members in our community are the ones who have found balance. They train hard when they’re here, recover properly, sleep more, walk often, stay active outside the gym, and continue doing the sports and activities they love. Fitness should enhance your life — not consume it.
And for those who love being here 5-6 days a week? Great. There’s value in the routine, the friendships, the structure, and the joy of training. But it’s important to remember: more is not always better. Better is better.
#itsup2us
MURPH! & MASTERS!
- MURPH! – Memorial Day, Monday, May 25th. Coach Stef will be making killer breakfast tacos for finishers! Heats begin at 6AM – now available for check-in.
- MASTERS MADNESS – In-House & Online Team Competition, Thu, June 4 – Sun, June 7th. Teams of 4 athletes (MM,FF). 4 workouts, based upon the CrossFit Games SemiFinals Team Workouts. Age Groups: 40-49; 50-59; 60+. 1 judge, no video. Register your team on Competition Corner now (onlly $30 per team) – This is gonna be fun!
NORCAL CLASSIC: CROSSFIT & HYROX
- NORCAL CLASSIC CROSSFIT SEMIFINALS, May 29-31, Sacramento. – The NorCal Classic 2025 was an epic affiliate outing – a lot like the ol’ days. This year, the top 2 men and women in the Elite category will receive an invitation to the CrossFit Games in July! In addition, several Diablo athletes will be competing in the age-group, intermediate and scaled divisions. Diablo will have an awesome camp set-up inside the venue – just bring your chair – and come celebrate our athletes and watch the best of the best compete for a chance to go to the Games. Spectator tickets and parking passes can be purchased here.
- NORCAL HYBRID CLASSIC, July 18th, Acalanes Highschool Stadium (Diablo 20% Discount Available!). The owner of Hy5 Hybrid Performance Lab in Lafayette is hosting the largest “Hyrox” simulator race in Northern California. The race will include a full “Rox”, Half Rox, 2 Person Teams & 4 Person Relays. There will be 8 workout zones and plenty of running (on a legit 400m track!). Participants will wear timing chips for accuracy. Registration is open now! Use code “DIABLOCROSSFITHY526” for 20% savings.
NEW SATURDAY 10AM CLASS: !SPARTOX!
Due to the popularity of our April-fools inspired class, Thursday evening Spartox class, we’re adding an extra class on SATURDAYS at 10AM. Give it a try.. if you dare.
PROGRAMMING THIS WEEK:
- Mon: CrossFit “Girl” benchmark, “Chelsea”. EMOM 30m: 5 Pull Ups, 10 Push Ups, 15 Squats
- Tue: Barbell Complex: PP & Rows. Metcon: 3RFT – 5 C&J, 7 T2B, 9 BFB. #95/135
- Wed: Back Squat. Metcon: Amrap 6m – 9KB SDHP & 32 DUs
- Thu: 4RFT – 200m SBag Carry, 2 Rope Climbs, 200m Run, 5 WW, 1m Rest
- Fri: 5RFT – 4 Snatches, 8 Burpees, 12/18 Air Bike
- Sat: Amrap 20m – 15 Pull Ups, 20 WB, 25 Situps, 450/500m Row
- Sun: Amrap 16m – 12 DB S2OH, 15 BJs, 18.20 Push Ups
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CRAIG’S LIST: Stuff I’m Watching, Reading, Using or Listening to…
- YouTube: Rhonda Patrick with Dr. Kelly Starrett, – Kelly is a good friend, OG founder of CrossFit San Francisco, Best Selling Author (Supple Leopard and Built to Move) and CEO of The Ready State – education company. This is an AWESOME Podcast with Dr. Rhonda Patrick talking about the Scientific Formula for a “Healthy Day” – living pain free, maximizing mobility, improving fitness, nutrition for life.. this 3 hour episode has it all!
- Paramount+: Dutton Ranch – Yvonne and I have watched all of the Yellowstone series and just started on the new “Dutton Ranch”. We loved Yellowstone, 1883 and 1923 – all great stories with awesome casts. (Madison was also fantastic). “Marshalls” was the only “meh” series so far – corny and no strong characters. Dutton Ranch, however, is starting out strong – with a solid cast (2 episodes so far).
- YouTube (& Apple Podcasts): The Diablo Way Podcast: Last week I invited my friend Tim Dymmel on to talk about his programming and membership strategy of 3x a week! It’s a legit way to build a CrossFit affiliate business while delivering an effect volume for a healthy fit life for his members.
Craig
