Diablo’s first in-house competition in 8 years: Dynamic Duos, a partner competition.
31 teams of two, 4 workouts, 15 total heats.
Start time: 9:00AM. Finish time: 2:00PM.
High energy. Hard work. Awesome performances. Tacos. Fun af.
Photo Album
“I have learned over the years that when one’s mind is made up, this diminishes fear. Knowing what must be done does away with fear.”
Rosa Parks
WHEN IN DOUBT, SCALE I had a bit of an epiphany on Saturday at our intra-gym competition, Dynamic Duos: scaling is as fun as it is hard.
Back story: I was committed to not participating as an athlete in order to help Coach Jamie and Yvonne with the event production (running a high quality CrossFit competition event requires a lot of work, especially on the day of the even to stay on schedule). However, on Tuesday before the event, Chris Pagano, an adaptive athlete and our employee, revealed to me that he wanted to do the competition but he needed a partner. I told him that I wasn’t aware of anyone that was looking, and then thought to myself: “this would be perfect for me – I would be able to do the Novice Division, get a little workout in and be able to help out.” So, I told Chris: “I’ll be your partner.” And thus, team “Adapticons” was born.
Chris and I got together on Thursday and did a little run through of one of the workouts and I thought, “this is gonna be fun and not too hard.” I was actually getting excited for the workouts. Then, Saturday came and I learned a lesson about scaling: when we scale, we are most likely able to move faster and longer. Instead of breaking up the snatches and clean & jerks, I was able to link them. Because the dumbbells were lighter, I could do unbroken thrusters. And because I thought I wouldn’t get that tired, I rowed waaay harder. The final result for me: I was SMOKED at the end of every workout. But, I didn’t have to worry about: “will I fail this rep because it’s heavy and I’m tired”, and I didn’t compromise technique with a heavier load.
So what happened when I scaled? I had a blast. I was more confident. And I got a great workout in.
And that’s the lesson: if you’re not “feeling it”, or if you’ve got an injury or some soreness, just come in and scale. If you’re unsure what weight to use, or how to substitute a movement, just ask the coach for scaling options. You’ll be glad you did. And, you’ll leave knowing you got an awesome workout in.
#itsup2us
SAVE THE DATES!!
Saturday, October 18: Amazing Grace at Diablo. This is Diablo’s annual charity event. We program the CrossFit classic workout “Grace” – 30 Clean & Jerks (#95/135) and collect donations for a local charity. We’ve raised tens of thousands of dollars for Cancer organizations, Rescue Shelters and other groups. Last year, we raised almost $6,000 for Hurricane Helene relief for 3 North Carolina CrossFit gyms.
Saturday, November 1: Fall Classic USAW Olympic Lifting Event at Diablo. Coach Corey is leading the effort on our annual Oly competition officially sanctioned by the USAW. Diablo will have more than 10 athletes trying to qualify for the next American Nationals.
Thursday, November 27: Turkey Trot – Diablo’s annual anti-5k event at Hidden Lakes Park in Martinez. We set up an awesome trail run & obstacle challenge course and more than 100 members come with family and friends to walk or run the course – a great start to a great Thanksgiving day.
Friday, December 12th: Diablo’s Annual Holiday Party at the Back Forty Restaurant in Pleasant Hill. Our annual holiday parties are an epic gathering of the community – where we come together to celebrate another great year and recognize the winner of our annual Tom Jones Award.
DYNAMIC DUO INTRAGYM COMP
Congratulations to our top 3 Novice and Open teams for their medal performances at Diablo’s 1st ever “Dynamic Duos” Intra-Gym Partner Competition.
OPEN DIVISION
- Quadzilla (Maddie Griffin & Beth Stankevich)
- SS Rejects (Richard Blake & Anthony Booker)
- Team Last Call (Amanda Hari & Zach Prieto)
NOVICE DIVISION
- Shit Talkin’ Gramma (Jenny Banks & Kat Patterson)
- The Rookie & The Mayor (Dean Quiambao & Jannah Blanco)
- 2 Old Dudes (Jason Pederson & Jason Vallot)
CROSSFIT GAMES THROWBACK – Diablo CrossFit Takes on Big Bob
Every week until the Open, I’ll share a little of Diablo’s history at the CrossFit Games.
After their impressive performance in the 2012 CrossFit Games, 4 of Diablo’s team athletes (Alessandra Pichelli, Whitney Heuser, Ben Wise and Jamie Lee) were invited to the Ranch in Aromas to take on the “Big Bob” workout.. muscle ups, heavy snatches (#135/185), Bobsled push, hill run, wall balls, hill run, Bobsled, snatches and muscle ups. Can they beat the time set by the CrossFit Seminar staff??
PROGRAMMING ** THIS WEEK **
- Mon: Machines For Days: 45m of Ski, Row & Bike
- Tue: Primary Strength: Squat Cleans
- Wed: Pull-Up, Lunge, Sit Ups – 5RFT: 12 Pull Ups, 16 Lunges, 10 Situps
- Thu: HSPUs. Metcon: Burpees (6) & Wall Walks (2) – Amrap 6m
- Fri: Secondary Strength: Snatch. Metcon: Jump & Hang Snatch – 4RFT: 30 DUs & 12 Alt DB Snatch (#35/50)
- Sat: Bike-T2B-FC: Amrap 20m – 12/18c Bike, 9 T2B, 100m Carry, 1m Rest
- Sun: WB-Run-S2OH-Row: 50WB, 2m Rest, 800m Run, 90s Rest, 30 STOH, 60s Rest, 1k Row. #95/135
CRAIG’S LIST: Two awesome podcasts somewhat related! Listen on 1.25 or 1.5 speed to get through them. These are really great listens.
YouTube Diary of a CEO Podcasat: Insulin Doctor: The Fastest Way To Burn Dangerous Visceral Fat! I’m Finding Mould In My Patients! World-renowned cardiologist Dr. Pradip Jamnadas drops BOMBSHELLS re: nutrition, inflammation, gut biome and insulin resistance. This is a fantastic discussion. Dr Jamnadas is an interventional cardiologist and founder of the Heart and Vascular Institute of Central Florida and of Aristotle Education, a prevention clinic focused on fasting, gut health, and metabolic longevity. He has more than 35 years of experience and 250,000+ patients saved. He talks about what you can do to protect your heart, reverse chronic illness, and live longer. Also available on Apple Podcasts.
(From Dean Quiambao) YouTube All-in Podcast: Inside the GLP-1 Gold Rush: Eli Lilly CEO on New Breakthroughs, Addiction & Mental Health, Pricing – This is a VERY interesting podcast interview with Dave Ricks the Eli Lily CEO. I really appreciated his honesty and direct take on a really sensitive subject, especially coming from Big Pharma. Really cool: Mr. Ricks has transformed his own personal health with fitness and nutrition – which gives him street cred and great perspective. Thank you for the share, Dean Quiambao!
Make it an awesome week!
Craig
