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: […]
April 2018 Programming Review
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 […]
Thursday, January 11, 2018 – 1st Row’d Royalty Workout Announcement with Alessandra Pichelli!
Diablo’s Alessandra Pichelli will be announcing the Row’d Royalty 1st Workout Tonight at 5 PM on Facebook! All scores must be submitted by Monday, January 15th at 5PM. Watch it live on Facebook. Have you registered for Row’d Royalty yet? CROSSFIT Metcon: Complete as many rounds possible in 23 minutes. 35 Double-unders 7 Handstand Push-ups (modify: […]
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 […]
Monday, January 8th, 2018 – Row’d Royalty Begins Jan 11
On Saturday, we said farewell to our Alamo location with a workout dedicated to the amazing community who made this place incredibly special. Thank you to our Alamo community for all the great workouts, friendships and fun. We love you! CROSSFIT Strength: Push Press: 5 sets @ 10-8-6-4-2 Coach notes: Complete unbroken reps of 10 – […]
Sunday, January 7th, 2018
Did you miss our 2018 Update Email? Row’d Kill is back! (5:30AM in PHill) AlamoF!T includes Core & Accessory Challenge 55 New Website WOW – Workouts of the Week! OPEN GYM in PHill on Sat & Sun until 6PM! Click here for all the details. Workout: Max Weighted Pull-up in 7-minutes Work up to a 1 […]
