Another frustrating April Fool’s post…
Why “Spartox”? – Many of our members love Spartan & Hyrox racing and there’s been a lot of social media banter about CrossFit & Hyrox, so this idea was too easy.
(Diablo will ALWAYS be CROSSFIT)
About the logo: the helmet is Spartan, the horns are Diablo, and the vents on the helmet are from the Hyrox logo.
Finally, I created a rough version of the logo and submitted it to ChatGpt to give me a “3d metallic version”. and nailed it on the first prompt!
“I was thinking about how people seem to read the Bible a whole lot more as they get older; then it dawned on me – they’re cramming for their final exam.”
George Carlin
FOR THE SWAGGER I saw a very funny meme today (that I promptly reposted) of a jacked Superman walking into a formal dinner event with the caption, “when you don’t need to tell anyone you’re a gym-goer because your muscles speak for themselves.” Admittedly, the confidence that comes from CrossFit is one of the selfish pleasures that helps keep me coming back. I like being jacked & fit at 62.
Fitness plays a powerful role in building confidence, or what some might call swagger, by fostering a sense of accomplishment and self-mastery. When you commit to a fitness routine—whether it’s CrossFit, weightlifting, running, or yoga— you likely set goals and, over time, see tangible progress. That first push-up you struggled with becomes a set of ten; the mile you could barely finish turns into a casual jog. These victories, no matter how small they seem, stack up and create a feedback loop of achievement. You start to trust your ability to push through challenges, and that belief spills over into other areas of life. It’s not just about looking good; it’s about knowing you’ve earned something through effort, which carries a quiet, unshakable pride.
The physical changes that come with fitness also amplify this swagger. As your body grows stronger, faster, or more capable, you begin to carry yourself differently. Posture improves, movements become more assured, and there’s an energy that people pick up on, even if they can’t quite pin down why. It’s not about vanity—though feeling good in your own skin doesn’t hurt—it’s about the way strength and stamina reshape how you interact with the world. You’re less likely to shrink in a room, more likely to stand tall and own your space. That physical presence becomes a silent signal of confidence, a swagger that doesn’t need words to back it up.
Fitness also sharpens the mind, which is where swagger takes root. Exercise reduces stress, improves mood, and focus—you feel more in control. And when you CrossFit, there’s a boldness that comes from knowing you can handle discomfort, whether it’s a grueling workout or a tough conversation. Fitness teaches resilience, and that resilience translates into a swagger -an inner certainty: you’ve tested yourself, and you’ve come out stronger.
Finally – something I think about often – fitness builds confidence by connecting you to a primal sense of capability. Humans are wired to move, to hunt, to survive—and tapping into that through exercise reawakens something instinctive. When you can lift something heavy, outrun your old limits, or feel your heart pounding from a good sprint, you’re reminded that you’re not just a bystander in life. You’re a participant, someone who can act, adapt, and thrive. That realization fuels a swagger that’s authentic and earned, not forced or borrowed. It’s the kind of confidence that doesn’t need validation—it just is.
Enjoy it. You earned it.
#itsup2us
NEW CLASS: SPARTOX (For Real!) – Thursdays at 6:30PM. This class will be programmed with the obstacle course racer in mind! We’ll go through a warm up and targeted mobility and then deliver 30-45 minutes of endurance mixed with your “favorite” race obstacles.. sandbags, wall balls, sled pulls & push.
SMURPH CHALLENGE – ITS BACK Last week’s class workouts were all the Murph prep we needed – and then some (Barbara!) – so we backed off the extra work. We’re back on again. Remember, even if you can’t do everything in our daily SMurph challenge, try to knock out some push ups and ring rows at a minimum. Note: “No Alcohol” is Sun-Thu.
APR EVENTS
- CLOSED – Sunday April 20th – Happy Easter!
- SUN, APRIL 27: !! BRING A FRIEND DAY !!… 10AM We’re gonna partner up for this one! Bring a friend or family member to Diablo – for FREE and we’ll give them an incredible workout experience. If it gets outta hand, we’ll add an extra class.
Its OPEN! Our renovated back yard is now open for “light” work: mobility, sled pushes/pulls, sand bag work, bodyweight fitness and just hanging out. We’ll be adding more equipment and a new pull up rig this week. PLEASE: be mindful of the neighbors behind us! We’ll permit strength training, but not barbell drops.
PRSALLDAY THIS WEEK: Heads Up: our “Workout Of the Day” track is now “PRsAllDay WOD”! Coach Jamie is now working directly with PushPress to deliver his programming to affiliates in the PPress system
- Mon: Front Squat. Accessory: 2-3 Sets for Quality – Split Squats & Glute Bridges
- Tue: Hang Power Clean + Push Press. Metcon: 3RFT – 12 DB PP, 100′ Rack Carry
- Wed: E3MOMx5 – Buy In: 12 DL+12 Burpees, then Max Cal Bike
- Thu: 4x4m+4m Rest – Buy in: 600m Run, then Amrap – 10 Power Snatch, 5 Wall Walks (#65/95)
- Fri: Kipping Pullups. Metcon: “Jackie” CrossFit Girl. 1k Row, 50 Thrusters (#45/35), 30 Pull Ups
- Sat: Ring Support Holds. Metcon: Amrap 12m – 9 DB Deficit Push Ups, 12 DB Hang Cleans, 15 Box Jumps.
- Sun: E3MOMx5 + 1m Rest- Buy In: 15/20c Bike, then Amrap 2 Rope Climbs, 12 SA Strict Press (#35/50)
- YT: Kawasaki Corleo – The Incredible Ridable Robotic Horse (concept). This looks fng amazing – and, based on what we see from Boston Dynamics and others, it’s probably closer to reality than we think. The article.
- YT: You’re Not Taking Enough Creatine. Loved this Rhonda Patrick interview with Darren Candow, PhD. “Everyone on the planet should consider taking creatine”. I’ve touted the benefits of Creatine for strength & fitness many times, and it turns out, there’s even more benefits including brain, bone and longevity. And, new research suggests that creatine may enhance the effectiveness of cognative behavioral therapy for depression.
- YT: How To Bail Out of A Back Squat – This one comes from my friend, Nicole Christensen, CrossFit L4 Trainer and owner of CrossFit Roots in Boulder, CO.
