All Three CrossFit Community Cup Workouts Released!
We’ll be programming them into our class workouts the week of June 9th.
Be sure to register for the Community Cup soon.
“Rules for happiness: something to do, someone to love, something to hope for.”
Immanuel Kant
NEED A CHANGE FROM CROSSFIT? You’re not alone. I’ve been there, more than once. CrossFit can be exhausting – even overwhelming – especially if you’re: working a full-time job, taking care of family, traveling frequently, injured, competing, or just plain burned out. Chances are, your body may be telling you it’s time for a break. This doesn’t mean that CrossFit doesn’t work. In fact, it likely means that CrossFit IS working, but your body and mind need some time to recover and get better. And, when you’re ready to restart, the passion will likely return. It did for me.
The first time I reached burnout was in 2014 while training for the CrossFit Games Masters competition I felt an obligation to match my podium performance in 2013, training harder than ever mostly on my own in open gym About 2 months out from the Games, I severely injured my calf, which led me to withdraw. And when I did, I felt instant relief (and some regret). After a few weeks off, I returned to training by going to class – and realized how much I enjoyed the class environment, especially the community. CrossFit became fun again. Recently, I injured my shoulder and have been unable to do any kipping or shoulder to overhead work. So, I avoided CrossFit classes and started rucking more frequently, doing functional bodybuilding and working on shoulder mobility. This week I was able to attend some classes, scaled the workouts and had a great time again.
CrossFit is arguably the best training methodology for overall fitness health. We have a lot of data to support this claim. But, that doesn’t mean it’s always going to be the best for us ALL the time, especially if we’re injured of burned out. So, if you find yourself needing a break from your CrossFit, try these strategies:
- Take a week off of CrossFit once every 8-12 weeks
- Try some different classes: F!T (endurance), Strong (weightlifting), FBB (Functional Bodybuilding) or even Spartox (Hyrox/Spartan training)
- Scale your CrossFit down – do the 55+ version or have the coach modify your workout
- Do the FBB or F!T workouts on your own in Open gym (the workouts are in our app)
- Start a hiking or rucking routine – ideally in open space.
- Do a Personal Training session with a coach to work on your gymnastic skills
- Try Small Group Training 2-3x a week with your friends and favorite coach.
And, when you’re ready, come back easy. And I guarantee, the passion will bet there.
#itsup2us
MAY / JUNE EVENTS
- NorCal Classic – June 6-8 – Discovery Park Sacramento. 26 Diablo Athletes competing! Get spectator tickets and parking passes before you go.
- CrossFit Community Cup – June 9-14 – Diablo CrossFit – The Community Cup workouts will be CLASS workouts!
- This Week: Tuesday.. TBA
- Last Week: Diablo’s Community Cup Plans! Jamie and I wlll talk Community Cup at Diablo. We’ve go some inside knowledge on the workout plans and scaling.
- 2 Weeks Ago: Dr. Mike Hinderman – owner of Mt. Diablo Sport & Spine and Diablo member talked about shoulder pain, recovery and management. This was a fun and very informative session. Available now on YouTube, Spotify & Apple
DIABLO REPRESENTING AT NORCAL CLASSIC COMPETITION!
The 2025 NorCal Classic competition brings together top athletes from across the region for an epic weekend of CrossFit, community, and competition. Held at Discovery Park in Sacramento on June 5-8th, this official CrossFit event features elite, intermediate, teams and masters divisions. Diablo will have 25 athletes representing in all Divisions. Coach Jackson Miller qualified to compete in the Elite Division, an official CrossFit Games qualifying competition. Cole and Martin will be competing in the Elite Teams division (team name: Two Dudes Zero Brains..lol). Our other athletes will be competing in age-group and scaled divisions.
The competition begins on Friday, and finishes on Sunday! Come check it out and cheer on our athletes. We’ll post heat times in the Diablo Community Groups on our app and FB.
The Programming Week Ahead:
- Mon: Nasty Girls – Community Cup Test versions
- Tue: Amrap 17m 10DB Box Step Us, 12 DB PP, 20/30c Bike
- Wed: Bench Press. Metcon: Amrap 7m – 8 Chin Ups, 35 DUs
- Thu: SLIPS. Metcon: Amrap 7m – 100m Run, 40′ Bear Crawl, 1m Rest
- Fri: CrossFIt Total! Back Squat 1-1-1. Press 1-1-1. Deadlift 1-1-1
- Sat: Amrap 16m – 15WB, 12 DB Deficit Push-Ups, 200m FC
- Sun: Rope Climbs. Metcon: 4x3m Amrap (1m rest) – Buy in: 2 Sq Cleans, then Amrap 1 Rope Climb, 7 DLs (#145/205)
CRAIG’S LIST:
- YT: CheeseFit IS DANGEROUS! Cooper’s Cheese Rolling 2025 – Rumor has it that member Chris McCrary will be traveling to Gloucestershire next year to compete. Not sure CrossFit can prepare anyone for this.
- Audible: Project Hail Mary – Fiction, SciFi from the Author of the Martian, Andy Weir. Loved the Martian movie. This one is going to be movie with Ryan Gosling. I’m about halfway through – pretty damn good.
- Apple TV: Your Friends & Neighbors – starring John Hamm. This is good series with a creative, but believable storyline and a very cynical take on modern-day success and country club lifestyles.
Make it an awesome week!
Craig
