Diablo CrossFit & Social Club
The connections in our community keep us committed to the process.
(while benefitting our mental & physical health)
Former member Monica Vojtka was in town for a quick visit and dropped in for a workout on Sat with her 7AM crew!
“If you spend too much time thinking about a thing, you’ll never get it done.”
Bruce Lee
FITNESS WITH FRIENDS When we started Diablo CrossFit in 2005, it was all about a few friends getting together to do the CrossFit workout of the day. We eventually found a 1000sf mechanics “shed” to do our workouts – with a small supply of used and homemade equipment. We put out a “karma” jar to collect donations to pay our rent & purchase new equipment. After we started our website/blog, our workout social club turned into a full-blown gym business. But, the energy and camaraderie remained to this day.
There’s something really special about getting together with friends, talking smack, laughing and throwing down together in a brutally physical workout. Maybe we’re satisfying an ancestral urge or offsetting a lack of physical connection in today’s electronic world. Or, maybe it’s both. Either way, doing a CrossFit workout with friends is a hell of a lot of fun – and very addictive. And, its an addiction that yields incredibly beneficial results for the mind, body and soul.
I’m now 20 years into CrossFit. On Friday, I threw down informally with some friends in open gym – the class workout of the day. We all did our own warmups (very likely inadequate), put on some good music and started the clock. We pushed harder than usual ’cause that’s what bros do when not supervised – and we all had a blast. Our informal session was literally a replay of many of my first workout sessions in the Shed almost 20 years ago – a really cool reminder of what makes CrossFit so damn special. And, I’m really looking forward to our next sesh.
I hope the same is true for you.
#notai #itsup2us
USE YOUR HSA/FSA TO PAY! Diablo has a partnership with Truemed – a Health Service Account administrator, to help process your HSA payment for your Diablo CrossFit membership. To qualify all you have to do is fill out the 2-minute health evaluation from Truemed. It’s easy and the response time is immediate.
MORE SKILLS CLINICS: Often, the difference between achieving a gymnastic skill and failing is the productive application of force. In other words, many of us have the strength and mobility to achieve a movement, but we are unable to productively apply them to achieve the movement. THIS is when a coach can help. So, we’ve put together some skill clinics to help you productively apply your strength:
- 7/27 – BAR MUSCLE UP – Coach Madeline: Sunday, July 27th at 11AM
- 8/10 – FLOOR GYMNASTICS (Hand Stand, HS Walks) – Coach Sarah Howard: Sunday, Aug 10 at 11AM
- TBA – RING MUSCLE UP – Coach Jackson: TBA
Sign Up on the app. Limit 6-8 members per session.
BRING ANOTHER FRIEND DAY! – Saturday, July 26th at 11AM.
Our Bring-A-Friend Day workouts are the best way to introduce CrossFit your family and friends who are thinking about trying it. We’ll have a fun and challenging partner workout that you can do with your friend/family and they’ll have a blast doing it.
Have your friend(s) start an account with us now and we’ll reserve a spot for them in class
The Programming Week Ahead:
- Mon: 4RFT – 10 Power Snatch, 5 Wall Walks, 450/500m Row #65/95
- Tue: Back Squats + DB Bench Press. Accessory Work (Dips & Planks).
- Wed: Deadlifts & Chin Ups. Metcon: 4Rnds for Time – 8 T2b & 10 KB Swings
- Thu: Handstand Work. Metcon: Amrap 7m – 7/10c Bike, 6 PP, 8 Bar Hop Overs #95/135
- Fri: “The Chief” – CrossFit Hero Workout. 5x 3m Amrap – 3 PC, 6 Pushups, 9 Squats #95/135
- Sat: Partner Workout – Amrap 25m: 200m Run, 300m Row, 10 S2OH #95/135
- Sun: 4RFT – 2 Rope Climbs, 12 DB Snatch, 200m SB Carry, 12 Box Jumpovers
PODCAST
- LAST WEEK: TJ Belger – “Selling Hard Is Hard” – This was a very fun podcast for us. TJ is a longtime gym owner (TJs Gym in Corte Madera, since 2002) and one of my “collaborators” over the years. TJ has some powerful words of wisdom for business owners, fitness enthusiasts and even CrossFit HQ.
- THIS WEEK: Juliet Starrett – Built To Move. Author, CrossFit San Francisco Founder, Ready State COO
CRAIG’S LIST – A compilation of things I listen to, read, buy or do.
- YouTube – Wod-Science: Testing The True Fitness of A CrossFit Games Champion – Wow.. I love these guys. They constantly data test fitness, with a special focus on CrossFit. This one is really fng cool – measuring lactate via blood tests during workouts. The results are really impressive and tell us a lot about the work capacity of CrossFit athletes.
- YouTube: CrossFit – The Productive Application of Force with Chuck Carswell – This is 6 years old and will help you understand how learning a new gymnastic skill is actually YOU getting stronger.
- YouTube Podcast: Charles Hoskinson on the Shawn Ryan Show. This was a random choice last week – I didn’t know who this guy is. Turns out he’s pretty damn smart – and is the CEO & Founder of Input Output Global – the company behind the Cardano blockchain. This is an incredibly informative (and easy to follow) podcast on crypto currency, the importance and potential of blockchain tech, and some really cool stories about Hoskinson’s amazing life experiences. Listen to this if you’d like to learn ALL about crypto – it’s potential, the risks and the future.
- SubStack Read: junkfood for the soul – El Gato Malo – my friend Robb Wolf posted this (ironically) on Instagram. The article talks about the detrimental impact of social media on our minds and souls. I’m evaluating my consumption.
Make it an awesome week!
Craig
