The Week Ahead 9.29.19

“Perfection is not attainable, but if we chase perfection, we can catch excellence.” Vince Lombardi  PROGRAMMING – It’s gonna be an awesome week!! Mon – Strength: BB Complex (DT): DL, Clean, Jerk. Metcon: Partner Assault Bike intervals Tue – Metcon:  4RFT: 400m Run, 6 BMU, 8 HSPU Wed – Strength: BSquat 5×5.  Metcon: 5RFT 10 DB

Read More »

October Programming Review

October Progressions OCTOBER PROGRESSIONS Primary Strength – Back Squat Secondary Strength – Power Clean & Snatch Skill/Open Recovery – Monostructural Conditioning NOTABLES The OPEN! CF Girl: “Grace” Back Squat 1RM (7×1) Click to Download our Progression Calendar Diablo CrossFit’s daily workout Programming is available on Sugarwod for $24.99 a month! Our easy-to-implement Programming includes: 30

Read More »

10 Year Affiliate Gathering

CrossFit 10yr+ Affiliate Gathering, Sep 20-22, 2019 10 Year Affiliate Reunion – My wife,  Yvonne, and two of our Diablo Coaches (Jamie Lee and Andrew) were able to attend the CrossFit 10 Year Affiliate Owner Re-union in Whistler, BC last week. The venue was amazing – the wildlife and scenery make it a must-visit destination for

Read More »

The Week Ahead 9.23.19

“Life is a succession of lessons which must be lived to be understood.” Ralph Waldo Emerson Here we g-Open again: Halloween Version. Diablo CrossFit has been selected to host a live Open announcement for 20.4 on Halloween!! Details soon. 10 Year Affiliate Reunion – Yvonne and Coaches Jamie Lee and Andrew were able to attend the CrossFit

Read More »

The Week Ahead 9.16.19

“Pursue the things you love doing and then do them so well that people can’t take their eyes off of you.” Maya Angelou AMAZING GRACE – OCT 5th – This year all donations for our Amazing Grace event will go to save the dogs!  Every year since 2008, our Diablo community comes together to do

Read More »

Amazing Grace Charity Event Oct 5

Amazing “Grace” Every year since 2008, our Diablo community comes together to do the CrossFit “girl” workout “Grace”:  30 Clean & Jerks for time (#135/#95). Donations for the event have benefitted the “Barbells for Boobs” organization (Breast Cancer Awareness) and in 2018, the family of DCF’r Sarah Aronsen. Diablo’s “Amazing Grace” event has raised $10’s

Read More »

Intramural Open 2020

Diablo CrossFit Intramural Open October 10th – November 11th 2019 is the year of TWO CrossFit Games Open competitions – the 1st stage of the journey to find the Fittest Man & Woman in the world. The 2020 CFG Open has been moved to October in order to make room for more Sanctional Qualifying Events

Read More »

The Week Ahead 9.09.19

“I may not have gone where I intended to go, but I think I have ended up where I intended to be.” Douglas Adams WE LOST TWO OF THE BESTThis week the weightlifting community was stunned to learn of the passing of legendary weightlifting coach, Glenn Pendelay. Glenn, age 48, was a force in the

Read More »

“None-to-One” – 4 Week Pull-Up Clinic

PULL-UP CLINIC Some of the biggest smiles in training come after people achieve their first strict pull-up.  People feel a great sense of accomplishment when they can lift their head above the bar with their own strength.  We developed a 4-Week Pull-Up Program, designed to improve performance just for this. This 2 days-per-week class is

Read More »

The Week Ahead 9.2.19

“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.” Carl Jung Welcome Contra Costa CrossFit Community! On Thursday last week, Contra Costa CrossFit closed their doors due to personal obligations. The owners, Larry & Alyssa Anair have been friends of Diablo for many years so, they reached out to me to

Read More »

September Programming Review

SEPTEMBER PROGRAMMING PROGRESSIONS √ PRIMARY PROGRESSION: Barbell Cycling √ SECONDARY PROGRESSION:  Lunges & Ring Rows √ SKILLS PROGRESSION: Open Skills EMOMs SEPTEMBER BENCHMARKS √ Lift: Snatch 1RM & C&J (15.1b) √ CF Open: 15.1a & 15.1b √ Other: 400m Run DOWNLOAD OUR PROGRESSION CALENDAR

Read More »

The Week Ahead 8.26.19

“The real secret of world-class performers is not the daily routines that they develop, but that they stick to them. That they show up, even when they don’t feel like it. Call it drive, call it passion, or call it grit; whatever you call it, it must come from deep within.” ― Brad Stulberg, Peak

Read More »