Diablo member Christian Dean loves to share CrossFit with her friends, so when she decided to have a birthday party for her 35th.. Diablo was the natural choice! And, she invited everyone to workout with her. So, we created fun partner workout for all skil levels:
HBDC: with a partner, complete as many rounds and reps as possible in 16 minutes – alternating movements.
• 7 Calorie Ski Erg (or 10cal Row)
• 15 KB Swings #26/35
• 100m Medball Carry #14/20
Everyone was a little timid during the warm-up and skill instruction, but when the clock counted down 3,2,1…Go – they turned into competition athletes! It was an absolute blast.
We hope to see them back as members soon!
By the way: check out Christian’s backstory… you’ll be blown away
Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become reality.”
Earl Nightingale
6x CrossFit Games Athlete and winner of the 2026 “Spirit of the Games” Award, Arielle Loewen, hits #125 on the Strict Press for the CrossFit Total.. with max back extension!
WE’RE DOING THE CROSSFIT TOTAL THIS WEEK!
The CrossFit Total is one of CrossFit’s classic benchmark workouts: three attempts to establish a one-rep-max back squat, strict press, and deadlift. The best lift from each movement is added together to produce your “Total.” It’s a straightforward test of absolute strength with no clock, no complicated strategy, and nowhere to hide. There is just you, the barbell, and an honest measure of your current capacity. Several months ago, Coach Jamie scheduled the Total for our programming this month. In a remarkable coincidence, it was also programmed for the fittest athletes on Earth at the CrossFit Games last week!
We don’t max out very often..and we shouldn’t. But occasionally testing our limits tells us whether our training is working and helps reset what we believe we’re capable of. Done properly, a heavy lift demands concentration, confidence, sound technique, the willingness to commit fully and, above all, INTENSITY. A max-effort lift also teaches an important lesson: our limits are often farther away than they feel.
In everyday life, we may never need a one-rep-max deadlift or back squat, but strength creates reserve capacity. The stronger you are, the easier it is to lift luggage, move furniture, carry groceries, get up from the ground or help someone who needs it. The CrossFit Total isn’t just about the biggest number you can put on the board Friday, rather, it’s a snapshot of the strength you’re building for everything life may ask of you.
Good luck on your lifts!
#itsup2us
DIABLO’S ANNUAL OFFICIAL USAW OLYMPIC WEIGHTLIFTING COMPETITION IS SATURDAY AUG 22ND!
Our annual USA Weightlifting competition is open to all USAW-registered lifters and will feature athletes of all ages and experience levels taking the platform at Diablo. Members, come watch some big lifts, cheer on the competitors, and experience the excitement of an official Olympic weightlifting meet!
PROGRAMMING THIS WEEK:
- Mon: Partner Wokout: Amrap 18m – 2 Rope Climbs, 15 DB Thrusters, 200m Medball Carry
- Tue: Amrap 18m: 20/30c Bike, 12 Alt DB Snatch, 8 RA OH DB Lunge, 12 Snatch, 8 LA OH Lunge
- Wed: For Time (increasing weight), : 12/9/6/3 Cleans 9/6/3/1 Jerks, 15 Pull Ups (75/115, 95/135, 105/155, 125/185#)
- Thu: 5RFT: 500m Row, 400m Run, 250/300m Row, 2m Rest
- Fri: CROSSFIT TOTAL! (Benchmark). In 30mins, 1 Rep Max Back Squat, Strict Press, Dead Lift
- Sat: Amrap 25m – 400m Run, 6 Hang Power Snatch, 4 WW, Rest 2min
- Sun: For Time – Buy-in: 75 DUs, then 5 rnds: 6 C&J, 10 Burpee over bar, then Cash Out: 75 DUs
CRAIG’S LIST: Stuff I’m Watching, Reading, Using or Listening to…
Backpacking: Lost Coast Trail – Matolle Cove to Black Sands Beach – this is a 24 mile flat hike (my daughter said “no switch backs this year!) I picked for my annual backpack trip with my daughter. We’ll be chasing (or running from) tides along the far northern coastline of California staying a designated (higher elevation) campgrounds along the way. Permits are pretty easy to get, but the drive is a bit of a pain from the Bay Area (4.5 hours). Since the trail is a point-to-point hike, we’ll drop our car off at the end point and take a shuttle 2hrs north to the drop off point. Really looking forward to this one!
Check out the Happy Packer’s awesome pics and review
