One of the best things ever for a CrossFit Affiliate Owner is seeing the gym community come together outside of the gym. When our members build meaningful friendships through fitness, we know the world is a better place.
Last week, our former member Brian Mattantipon returned to Diablo for a week from Thailand. And, on the last day of his visit, his Diablo family couldn’t let him return without a little party to celebrate his visit and send him back with some Diablo love.
Brian’s energy is contagious and he is definitely missed. We all look forward to his next visit!
“Perfection is not attainable, but if we chase perfection, we can catch excellence.”
Vince Lombardi
TRAINING VS. COMPETING
I recently had a great discussion with Coach Herald about “training” vs. “competing” as it applies to (1) our role as coaches, (2) the intended stimulus of the workout and (3) our members’ overall fitness and health. Competing against others and against our former selves is an excellent way to increase workout intensity. “Athletes will die for points” is a common phrase within the CrossFit world. Because CrossFit is measurable, observable and repeatable, every workout can be a challenge – a competition. Hence, the CrossFit Games.
However, CrossFit also emphasizes a focus on proper movement mechanics first, then consistency of proper movement, and finally, intensity. “MCI” is the best method to achieve fitness while reducing injury risk. “Mechanics” and “Consistency” are achieved through controlled practice or, “training”, not competing. Now, if a workout has a recommended load that is out of reach or a gymnastics movement that is undo-able, then you might assume: this should be a “training day” and not a “competition” for points or faster time. However, by scaling the load or movement, it is possible to achieve higher intensity.
So, what should you do? The answer is (1) ask your coach, s/he will advise you on the best choice to make. (2) Ask yourself, “how do I feel?” I the answer is “sore”, “tired” or “not super motivated”, then I’d recommend focusing on “training” – mastering the skills / movments during the workout and not worrying about intensity. In fact, the guys at @wod_science recently discussed recent research that demostrated that athletes that mixed up their intensity (high to low) in their workouts actually achieved higher overall fitness over time vs. athletes that worked at high intensity every workout.
The bottom line: remember that “training” is healthy and can help make you fitter and more confident so that when you decide to “compete”, you’ll be at your best.
#itsup2us
CROSSFIT GAMES COUNTDOWN EXCITEMENT!
(Matilde Garnes has arrived)
- CrossFit Games Indy Athlete: Matilde Garnes (3x CFG) has arrived and will be training at Diablo for the next 10 days.
- CrossFit Oslo Kriger (1st place 2025) will be training AT Diablo from July 16th – July 23rd. Kristin Holte (8x CFG), Oda Lundekvam, Tola Morakinyo (7x CFG), and BK Gudmundsson (11x CFG!).
- GET PUMPED UP! Check Out All of “The Road To The Games” Series on YouTube! This series will give you ALL the insight to the qualifying athletes and the SemiFinal competition events that preceded the Games.
- Out-Of-Town CrossFit Games Visitor Drop-Ins: Beginning Wed, July 15th through Thu, July 23rd, Diablo will host a “Games Fan Drop-In” for $20. CFG Visitors must register in advance and email [email protected] to secure a spot in class!
- 2026 CrossFit Games Athlete Moritz Fiebig joins the Diablo Way podcast on Thursday, July 16th at 10AM PT. Catch it live on the @prsallday or @diablocrossfit YouTube channels.
FITTEST JANITOR ON EARTH
We told him we’d take care of it, but Games athlete Moritz Fiebig insisted on cleaning up his rope climb debris after another brutal training session.
Mo’ and his Coach, Mike Allen (AOD) have been training at Diablo for the last week in final preparation for the ’26 CrossFit Games and our community has been stepping up to help, with equipment, bikes, pool access, restaurant & coffee referrals, and even 1/1 cyclocross training at a local park (thx Chris McCrary!).
Mo’ & Mike will be on the Diablo Way podcast on Thursday at 10AM to tell us all about Games prep!
PROGRAMMING THIS WEEK:
- Mon: Clean & Jerk. Metcon: 3RFT – 12 FS & 12 K2E (65/95#)
- Tue: Partner Workout: Amrap 25m – 200m Run, 300m Row, 10 S2OH (Alternate) (95/135#)
- Wed: Gymnastics & Carries. Metcon: Tabata Burpees (to a target 6″ above)
- Thu: Snatch. Metcon: Amrap 7m – 12 FR Lunge, 12 Box Jumpovers (#35/53)
- Fri: CF Hero: “Nate” – Amrap 20miin: 2 MUps, 4HSPU, 8KB Swings (#53/70)
- Sat: 5RFT – 8 Thrusters, 200m Run, Rest 2m (#95/135)
- Sun: Amrap 25min: 15 T2B, 15 DL, 20/30c Row, Rest 1min (#125/185)
CROSSFIT CONTINUING EDUCATION – Start Here
Greg Glassman’s What Is Fitness? (Oct 2002) challenged the conventional belief that fitness is synonymous with endurance. Instead, in this groundbreaking article, he declares that true fitness is broad, general, and inclusive. He defined fitness through three complementary standards: (1) competency across the ten general physical skills: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. (2) Fitness is the capacity to perform well at any physical task (variation over specialization). (3) Fitness requires development of all three metabolic pathways: the phosphagen (explosive lifts), glycolytic (anaerobic metcons), and oxidative energy (aerobic run/bike) systems. The central premise is that the fittest individual is not the best specialist, but the one who is prepared for the widest range of physical demands: “the unknown and unknowable”.
From that definition, Glassman built CrossFit: constantly varied functional movements executed at high intensity. He advocates a program that blends Olympic lifting, gymnastics, metabolic conditioning, sound nutrition, and participation in sports. Rather than training for a single event or movement pattern, CrossFit seeks to produce people who are stronger, faster, healthier, and more resilient in everyday life.
IMPORTANT: Glassman described the sickness, wellness & fitness continuum, with fitness at the far end representing “super wellness” or, the greatest protection against disease and the physical challenges of aging.
CRAIG’S LIST: Stuff I’m Watching, Reading, Using or Listening to…
Shows..
- HBO: House of the Dragon, Season 3 – This one hits HARD right outta the gate. Hold on.
- YT: Dave Castro interviews Moritz Fiebig – We already knew he’s a good dude, but when you learn a little about his life and training, you’ll really like him. MMA, Kickboxing, Bodybuilding… then CrossFit.
