Diablo’s annual “Fall Classic” – an official USA Weightlifting Regional Competition – took place on Saturday, November 1st and it was a show! 21 athletes registered and competed – mostly from our Diablo Strong team.
Pictured above:
- Top: Diablo Strong’s Eric Czarnick, 34, 71kg Weight Class with a 110kg Snatch (#242 – 1st Place!)
- Left: Diablo Strong’s Jason Vallot, 54, getting some air (!!) with a 62kg C&J (#136 – post shoulder injury).
- Bottom: Diablo Strong’s Coach Monica, 47, with a 65kg C&J (#143)
“Choose rest before rest chooses you.”
Adrian Conway, CF L3, Head Coach TruFitness
I CHOSE REST (& Shoulder update) – 5 months ago I suffered a painful shoulder injury that severely limited my mobility and training. After a couple of weeks of minimal sleep and shooting pains I saw my Doctor and was given an MRI. The diagnosis: “a full-thickness tear involving the anterior fibers of the supraspinatus tendon and a partial interstititial tear of the infraspinatus.” In other words, I suffered a full thickness rotator cuff tear. The advice: “I recommend fixing it [surgery]. Rehab is slow – sling for 4 weeks, lift nothing over 5lbs for 3 months and return to full sports in 5-6 months”.
I decided to NOT get surgery and instead, I “rested” my shoulder by avoiding pressing, kipping, and eccentric pulling (negatives) for a few weeks. I continued to squat and deadlift moderately heavy and added bodybuilding accessory work a few days a week, primarily dumbbell curls and light dumbbell tricep extensions. Also, I continued to Ruck 3 days a week for an hour with #50-#60 which strengthened my core and upper back. After 3 weeks of shoulder rest, I began to add light pressing and other light overhead work in my metcons. Gradually, my strength and work capacity returned – with no pain or limitations. Today, 5 months later, I completed a workout with 40 squat snatches (#75) and 15 bar muscle ups – no pain. Needless to say, I am thrilled. No surgery, no PRP, no peptides, no TRT.. just rest and sensible training.
Now, just because I didn’t choose surgery doesn’t mean it would not have worked. In fact, I’m certain surgery would have been great – with a long, immobile recover. But, I’m a bit old school and would rather try to work through things first until discomfort is untenable.
The point I’d like to make is that REST, physical therapy and gradual re-entry should be a consideration for many exercise or sport injuries, unless it is catastrophic or debilitating, ie, achilles tendon rupture. So, if you have a nagging ache or pain that won’t go away – please, see a doctor, AND give it some rest. Scale or substitute movements that may be contributing to the nagging injury – you’ll still get a great workout. Reduce your overall exercise volume – ie, add another rest day(s) each week. And, consult a physical therapist or even a Diablo Coach for mobility and accessory exercises that can accelerate recovery.
#itsup2us
INTERMITTENT FASTING CHALLENGE WEEK 4: “1×24” – Every week from now until the end of the year, I’ll post a fasting challenge that will begin with some simple time restrictions and will finish with some longer (and safe) challenges. Log your result for the week on the Diablo App: IF CHALLENGE. Feel free to jump in and start any of these weeks!
I recommend journaling your experience. Take notes on your “ups & downs” – emotionally and physically. How did you feel during the process.
NOTE: Black coffee, tea and water and non-sweetened electrolytes are OK.
- IF CHALLENGE WEEK 4: Complete a 24hour Fast.
I recommend avoiding excessive physical exertion during this 24 hour period.
——— - IF CHALLENGE WEEK 1 (Oct 12-19): Complete 2 days of “16/8” – 16 hours of 0 calories, and 8 hours for eating.
- IF CHALLENGE WEEK 2 (Oct 20-27): Complete 3 consecutive days of “14/10”
- IF CHALLENGE WEEK 3 (Oct 27 – Nov 3): Complete 3 CONSECUTIVE Days of “16/8” – 14 hours of fasting and 10 hour eating window.
Important, during your hours of eating, prioritize protein and healthy foods.
CROSSFIT OPEN THROWBACK: “Diablo CrossFit Celebrates Their Event 4 World Record”
Every week until the Open, I’ll be sharing some awesome memories from our long history of Open & Games participation. This is a fun one:
Its hard to describe how amazing this era was for CrossFit and Diablo. The Games was rapidly growing in popularity and participation and our coaches and community went all in! The result was epic performance by our team and individual athletes – and an awesome display of support from our community fans.
PROGRAMMING ** THIS WEEK **
- Mon: Bike-Row-Carry – E2MOMx5: 20/30c Bike, 20/30c Row, 200m Medball Run
- Tue: Primary Strength: Snatch.
- Wed: Back Squat
- Thu: Skill – Kipping Pull ups. Metcon: Row, Sit up, Bear Hug
- Fri: Partner Work/Rest! Amrap 16m: 18 STOH/Deadlift Hold, 15 HPC/Front Rack Hold, 12 Burpee over Box/BB Overhead Hold (#75/115)
- Sat: Row-WB-KBs – Amrap 20m 3/3, 6/6, 9/9… Cal Row & KB Swings
- Sun: C&J-PushUps-T2b-SitUps – FT: 25 C&J, 30 Push Ups, 40 TTB, 30 Push Ups, 25 C&J
OUR PODCAST IS BACK! – Tuesdays at 12P PT
- Oct 28: Zia Rohrbaugh Is Betting on CrossFit – Despite experiencing a 100% rent rate increase in her Encinitas location, 15+yr owner Zia is opening a 2nd location in Oceanside in Jan 2026.
- Oct 21: We Are Back! Jamie & I talk Open Prep & the 2026 Competition Schedule
Also available on Spotify & Apple Podcasts.
CRAIG’S LIST:
YouTube: Dr. Peter Attia On 60 Minutes: “How To Make Your Final Decade of Life As Enjoyable As Possible” This is a really good piece on the importance of exercise and proper nutrition for creating a long, healthy life. He does promote V02 max as a key indicator of your fitness – and we do too, and we also add strength, power, coordination, balance and several other indicators.
Check out: “What Is Fitness” authored by CrossFit founder, Greg Glassman in 2002.
Craig
