The Week Ahead: 4.16.18

“In order to succeed, we must first believe that we can.” Nikos Kazantzakis This Week:  Sarah A.’s story, Programming Outlook, More Content, The Spring Classic, Moxie made it to Regionals, Isle of Dogs One Thing:  Be inspired by Sarah. About Sarah A Most of us know, Sarah Aronson, a member of Diablo since 2009. But, if […]

#trainingfor2019

Start with honest self-analysis. The CrossFit Open season has come and gone for another year. As you settle back into ‘normal’ life it’s good to reflect on the past 5 weeks and think about what the season meant for you. Was it your first Open and a whole new experience? Or are you an old […]

The Week Ahead: 4.09.18

“If you can’t feed a hundred people, then feed just one.” Mother Teresa ONE THING: Programming:  As always, you can find it on our website. Some highlights – Mon: Back squat with a unique rep pattern (9,6,3..repeat). Metcon is 3 rnds, the slowest is the only one scored. Bike, KB Swings, Front Rack Lunge. Tue: […]

The Week Ahead: 3.26.18

“You may not control all the events that happen to you, but you can decide not to be reduced by them.” Maya Angelou One Thing: The Open Is Over! On to the Regionals (and the 2019 Open) Thank you. I’ve been doing the Open since it began in 2011. This year’s competition has easily been […]

The Week Ahead: 3.19.18

“A year from now you will wish you had started today.”  Karen Lamb One Thing: ONE MORE WEEK OF THE OPEN!! Each week of the Open has been a blast, especially with our Intramural Open competition. There have been some awesome PRs – and amazing accomplishments. Last week’s highlight: Coach Jordan, his Fiance Katie and […]

The Week Ahead: 3.12.18

Welcome to “The Week Ahead” – a quick review of Diablo programming & events for the coming week. Every week (well, almost every week) I publish a quick review of the coming week at Diablo along with some personal notes & reflections. I’ve been sending this to our Diablo team for several months and thought […]

Wednesday, January 10th, 2018 – January Nutrition Challenge: H2O

JANUARY NUTRITION CHALLENGE! As part of our #fitnessisalifestyle campaign, I am going to create small nutrition challenges that you can work on each month! The goal isn’t perfection here.. it’s just to become a “little bit better” than you were yesterday.  This is how we create new habits and lasting change.  Let’s use each other […]

Tuesday, January 9th, 2018 – Row’d Royalty starts January 11th!

CROSSFIT Strength:  Back Squat 5 sets of 5 reps @ 75-80% (high bar) Coach notes: Second session of the current cycle. Keep all 5 sets between 75-80%.of your 1RM Drill the setup by sequencing engagement of your hips, core & breath between reps every set. If you do not know your 1 rep max, work up to […]