The Week Ahead 10.14.19
“Kind words do not cost much. Yet they accomplish much.” Blaise Pascal FRIDAY NIGHT LIGHTS WAS AMAZING! More than 150 Diablo members have registered for the Open. That’s 25% more than February. And Friday night lights was crazy. Thank you to everyone who came, did the workout, helped with set-up and take-down and especially judges! […]
Why CrossFit Affiliates Should Support The Open
2019 has brought us two Opens and has some CrossFit Affiliate owners wondering if they should participate. The Open brings with it a lot of extra work for sure, especially if affiliates host a Friday Night Lights or Saturday Main Event. Recruiting and certifying judges, tabulating and approving scores and other administrative tasks add numerous […]
The Week Ahead 10.07.19
“Happiness is not something ready made. It comes from your own actions.” Dalai Lama THANK YOU! This year we really changed gears for our Amazing Grace event (formerly Barbells for Boobs). Earlier this year, Yvonne and I watched a Netflix documentary called “Life In the Dog House” about 2 men’s efforts to save thousands of […]
The Week Ahead 9.29.19
“Perfection is not attainable, but if we chase perfection, we can catch excellence.” Vince Lombardi PROGRAMMING – It’s gonna be an awesome week!! Mon – Strength: BB Complex (DT): DL, Clean, Jerk. Metcon: Partner Assault Bike intervals Tue – Metcon: 4RFT: 400m Run, 6 BMU, 8 HSPU Wed – Strength: BSquat 5×5. Metcon: 5RFT 10 DB […]
October Programming Review
October Progressions OCTOBER PROGRESSIONS Primary Strength – Back Squat Secondary Strength – Power Clean & Snatch Skill/Open Recovery – Monostructural Conditioning NOTABLES The OPEN! CF Girl: “Grace” Back Squat 1RM (7×1) Click to Download our Progression Calendar Diablo CrossFit’s daily workout Programming is available on Sugarwod for $24.99 a month! Our easy-to-implement Programming includes: 30 […]
10 Year Affiliate Gathering
CrossFit 10yr+ Affiliate Gathering, Sep 20-22, 2019 10 Year Affiliate Reunion – My wife, Yvonne, and two of our Diablo Coaches (Jamie Lee and Andrew) were able to attend the CrossFit 10 Year Affiliate Owner Re-union in Whistler, BC last week. The venue was amazing – the wildlife and scenery make it a must-visit destination for […]
The Week Ahead 9.23.19
“Life is a succession of lessons which must be lived to be understood.” Ralph Waldo Emerson Here we g-Open again: Halloween Version. Diablo CrossFit has been selected to host a live Open announcement for 20.4 on Halloween!! Details soon. 10 Year Affiliate Reunion – Yvonne and Coaches Jamie Lee and Andrew were able to attend the CrossFit […]
The Week Ahead 9.2.19
“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.” Carl Jung Welcome Contra Costa CrossFit Community! On Thursday last week, Contra Costa CrossFit closed their doors due to personal obligations. The owners, Larry & Alyssa Anair have been friends of Diablo for many years so, they reached out to me to […]
September Programming Review
SEPTEMBER PROGRAMMING PROGRESSIONS √ PRIMARY PROGRESSION: Barbell Cycling √ SECONDARY PROGRESSION: Lunges & Ring Rows √ SKILLS PROGRESSION: Open Skills EMOMs SEPTEMBER BENCHMARKS √ Lift: Snatch 1RM & C&J (15.1b) √ CF Open: 15.1a & 15.1b √ Other: 400m Run DOWNLOAD OUR PROGRESSION CALENDAR
The Week Ahead 8.26.19
“The real secret of world-class performers is not the daily routines that they develop, but that they stick to them. That they show up, even when they don’t feel like it. Call it drive, call it passion, or call it grit; whatever you call it, it must come from deep within.” ― Brad Stulberg, Peak […]
