HAPPY MOTHERS DAY TO ALL OUR DIABLO MOMS!
We have SOOOO many awesome CrossFit moms… but don’t have them all on camera. So, here’s a couple of our recent favs to represent: Sinead (left) and Steph (right).
“Being a mother is learning about strengths you didn’t know you had and dealing with fears you didn’t know existed.”
Linda Wooten
A BETTER MOTHER
We often say that “CrossFit makes you better at anything.” Not because fitness magically solves life’s problems, but because being healthier and stronger improves your capacity to live well and serve others. When you have more energy, more resilience, more confidence, and more physical capability, you can simply do more—for your family, your work, your community, and yourself.
On Mother’s Day, I’m reminded of how many incredible moms we have at Diablo. They train before work, after work, between school pickups, after sleepless nights, and during some of the busiest years of life. They are not chasing perfection. They are building strength for real life: carrying kids, managing stress, leading families, setting an example, and continuing to grow stronger physically and mentally.
And maybe that’s one of the greatest gifts of fitness: not six-pack abs or leaderboard rankings, but influence. Children notice what their parents value. When they see a mother prioritizing health, discipline, effort, and community, they learn that strength and self-care matter. Fitness becomes more than exercise—it becomes leadership by example.
Happy Mother’s Day!
#itsup2us
‘MURPH IS COMING!
Join us on Memorial Day, Monday, May 25th for our annual CrossFit Hero workout ‘Murph. No matter your fitness level, there’s a variation or scaled version for you. ‘Murph is a classic CrossFit “Hero” workout created to honor, Lt. Michael Murphy, a Navy Seal (and CrossFit enthusiast) killed in Afghanistan in 2005. The workout is a 1-mile run followed by 100 Pull Ups, 200 Push Ups, and 300 Squats and then, another 1 mile run (with a 20# vest!).
Fortunately, there are many partition strategies to help get you through it. And, we have plenty of scaling options if you’re not up for a “full ‘Murph”. Either way, the ‘Murph at Diablo is an awesome and inspiring way to honor all the men & women who made the ultimate sacrifice for our Country.
Heats will start at 7AM on Monday and we’ll be done by 12 noon. Rumor has it that there may be breakfast tacos on hand too!
MAY SPRINT CHALLENGE!
It’s not too late to join us! The challenge begins with 50m sprints and will build to a maximum of 200m by the middle of the month – then descend to 50m by the end of the month. It’s ok to take days off. Need some technique training? Check out this YouTube. And, experienced running Coaches, Chad, Monica, Jamie & Jackson are available for PTs to improve your technique.
Check the Diablo App for distances & drills & time entry each day. Most drills will take just a few minutes each day.
Here’s this week’s distances:
| Monday, May 11 | 8×100 |
| Tuesday, May 12 | 8×100 |
| Wednesday, May 13 | 2×200 |
| Thursday, May 14 | 2×200 |
| Friday, May 15 | 4×200 |
| Saturday, May 16 | 4×200 |
| Sunday, May 17 | 6×200 |
| Monday, May 18 | 6×200 |
AGE GROUP SEMIFINALS ARE DONE ON MONDAY AT 12PM!
Be sure and congratulate our Diablo semifinal athletes who overcame FEAR, stress, schedule challenges, Mother’s Day obligations, new judging rules, video mishaps, repeat workouts and more. Now they just have to figure out how to upload a 20+ minute video to YouTube without it getting blocked for music copyright issues (a real thing!).
You can see their preliminary results on the Age-Group SemiFinals Leaderboard on Monday afternoon.
- Kendra Watters, W35-39
- Sarah Howard, W45-49
- Sherry Garcia, W50-54
- Kim Hilen & Melissa Chatterton, W55-59
- Denise Steckel, Gwen Holtan & Yvonne Howard, W60-64
- Julie Sodestrom, W65-69
COACH SARAH – THE FLUTIST..
Fun discussion with Coach Sarah, Air Force Master Sergeant, former ballet dancer, accomplished flutist, Air Force Band leader, CrossFit Level 2 Coach, CrossFit Games Age Group SemiFinalist… it’s a long list.
PROGRAMMING THIS WEEK
- Mon: Back Squat. Metcon: Devil Press & Box Step Ups – Amrap 7m: 6 Devil Press & 8 FC Step Ups.
- Tue: Barbell Complex – Press, Push Press & Bent over Row. Metcon: EMOMx3: Max S2OH, Max Pull Ups, Rest. (#95/135)
- Wed: DL-DUBS-ROPES – Amrap 20-Minutes: 12 DLs, 60 DUs, 3 Rope Climbs, Rest 1m. (155/225#)
- Thu: Murph Prep – Pullups, Pushups & Squats. Isolation: Reverse Tabata L-Sit
- Fri: Squat Clean & Run: 5RFT – 5 S. Cleans, 200m Run (145/205#)
- Sat: Bike & Wall Walk – 3RFT – 20/30c Bike, 6 WW, 10/15c Bike, Rest 2m
- Sun: Amrap 20m – 700/800m Row, 15 T2B, 12 DB Thrusters, 9 DB PP
- THAI RESTAURANT: Anadaman Thai, Walnut Creek – Yvonne and I used to be big Thai food fans but haven’t been in years mostly because our daughter is NOT a fan. Got invited to Andaman with some Diablo fam and absolutely loved it. Food is outstanding and the price very reasonable. Nice place. Behind Trader Joes in downtown Walnut Creek.
- BURGERS: CaliKid Burgers & Shakes, Pleasant Hill – Social Media Influencer (& Diablo Coach) Herald (@heraldh) turned me on to this joint in Pleasant Hill. LOVE their Chili Smash Burger. Alana loves the fries. But, I did not try the amazing Salted Malted Caramel Shake… I just heard about it. Across the street from DVC.
- FRIED CHICKEN: Jolibee, Concord – My daughter LOVES fried Chicken. Her all-time fav is from Ad Hoc in Yountville (a Thomas Keller joint!). But, after a recommendation from Diablo’s Kim Hilen, she tried Jolibee and gave it two thumbs up! It’s now her 2nd fav – flavorful and juicy, she says. Across the street from the Veranda.
- TACOS – Tacos Walnut Creek – best name ever for a Taco restaurant. This was another @heraldh find – and it’s outstanding. A really unique menu with fantastic tacos too. I had the Carne En Su Jugo – a hearty taco soup. Prices are very reasonable. Near Target in downtown.
Make it an awesome week!
Craig
