The Week Ahead 7.28.19
“Consistent fitness happens when you crave the feelings of a hard effort, the satisfaction of completing the workout, the endorphins. Find the immediate gratification. Make it a drug.” THE CROSSFIT GAMES BEGINS ON THURSDAY!! Best way to watch online: THE ROGUE IRON GAME Daily Schedule – its shorter and Madison is Central Standard time. Diablo […]
July 2019 Programming Review
JULY 2019 Programming Progressions Primary Strength: SQUAT CLEAN Secondary Strength: JERK Skill: ROPE CLIMB Benchmark Workouts CrossFit Girl: FRAN! Notable: 500m Row Lift: Clean & Jerk 1RM Click for downloadable PDF
The Week Ahead 6.19.19
“You can’t expect to hit the jackpot if you don’t put a few nickels in the machine.” Flip Wilson A QUICK LOOK BACK Diablo Double Dutch was a blast. 18 Teams competed – scaled, masters and open. Congratulations: 1st Place: Touch & Go Teachers – Whitney & Brittany 2nd Place: The Big Tunas – Fabian […]
The Week Ahead 6.12.19
“There is no influence like the influence of habit.” Gilbert Parker A QUICK LOOK BACK PRs All Day: May was a big PR Month..and we know lots didn’t write ‘em down! Check it out. Murph: Almost 200 members did Murph on Memorial Day! It was a memorable day and an awesome way to honor our […]
June 2019 Programming Review
JUNE 2019 Programming Progressions Primary Strength: POWER CLEAN Secondary Strength: FRONT SQUAT Skill: STRONGMAN STRENGTH Benchmark Workouts CrossFit Girls: Cindy & Isabel CrossFit Hero wod: “Harper” Click for downloadable PDF
“MURPH” – MAY 27, 2019
Memorial Day “Murph” Every Memorial Day for the last 11 years, members of Diablo CrossFit community come together and complete the hero workout “Murph’” as a way to honor Military men & women who sacrificed their lives while serving Our Country. Murph’ is a very challenging workout that will test your fitness and your resolve. For […]
May 2019 Programming Review
MAY 2019 Programming Progresssions Primary Strength: BACK SQUAT Secondary Strength: Horizontal Press & Pull Skill: ‘Murph Prep – Endurance, Push Ups & Pull Ups Click for downloadable PDF
December 2018 Programming Review
December Programming Review Head Coach Jamie Lee and Craig Howard talk about December’s programming with a quick look back at November. December Progressions Primary Strength: Deadlift Secondary Strength: Bench Press Gymnastic Skill/Strength: Handstand Walks Notable Workouts 10 x 200m Row Repeats – 12/4 Filthy Fifty – 12/10 CFG Open 16.3 – 12/12 12 Days of Christmas […]
The Week Ahead 11.26.18
The Week Ahead 11.26.18 “Well done is better than well said.” Benjamin Franklin A Quick Look Back The City Council approved passed new zoning for the Light Industrial Area! Diablo, Triactive and Pacific Rim volleyball are able to stay – after a use permit is issued. The Turkey Trot was very cool – and tough. […]
November 2018 Programming Review
November Programming Review Coach Jamie Lee and Craig Howard review Diablo Progressive Programming for November 2018. November Progressions Primary Strength Progression: Overhead Squats Secondary Strength Progression: Deadlift Gymnastic Skill/Strength Progression: Pull Ups Notable Workouts: “Rankel“, Nov 11th “Angie” – Nov 26th “Nancy” – Nov 30 Overhead Squat Test – Nov 30 2K Row + 1RM […]
