Brian George was our guest last week and the stories were awesome – especially the one about the “smoke-filled, house-fire meet up” with former member & firefighter, Darren Rosten! We had a great conversation about Brian’s career, amazing family and how CrossFit has helped him save lives and help others. Check it out on YouTube, Spotify and Apple Podcasts (@prsallday).
“Bravery is the solution to regret.”
Robin Sharma
SAIL THROUGH THE HOLIDAYS! (Don’t Quit Fitness)
As the holidays approach, work, family plans, and changing schedules can make it easy to let training slide. But fitness isn’t all or nothing. Even one workout a week can provide meaningful health benefits, and a little activity is better than none. A 2023 JAMA study found that people who met the weekly activity recommendation in one or two days had similar associations with lower cardiovascular risk as those who spread activity across the week.
And, if you can’t make it to class, take a walk, do a few push-ups and squats, or spend five minutes on mobility. Make it easier to follow through: book a class three to five days ahead, like a doctor’s appointment, and leave your running/walking shoes by the door. Or, try a simple daily challenge, and keep the connection.
Building a lasting fitness habit doesn’t mean your plans will always go smoothly. You’ll get sick, your kids will get sick, work will run late, and travel or family events will interrupt your routine. Think of it like sailing: the wind, currents, and tides may push you off course, but you adjust and steer back. The goal isn’t a perfect streak, it’s finding your way back to fitness, again and again.
#itsup2us
DIABLO INTRAGYM COMPETITION – Sat, Oct 31st: 8AM – 2PM
(We have 25 Teams so far and room for a few more!)
- Teams of 2 or 3… its your call. All workouts are 2 athletes, so having an extra partner means one partner gets to rest for a workout.Â
- OPEN Division = All Ages (we’ll scale the workouts for Masters Athletes)
- SCALED Division = All Ages for athletes who prefer to scale.
- All workouts are partner (2 athletes) – you decide which teammates for each workout
HOLIDAY SCHEDULE
- OCT 31, SAT: Halloween – No Classes. Sign Up for our Intragym Comp! Limited Open Gym available.
- NOV 26, THU, 8AM: Thanksgiving – Diablo CrossFit Totally Unofficial Turkey Trot, Hidden Lakes Park, Mtz.
- NOV 28-30: Limited Holiday Hours. Closed on Thanksgiving – Join our Turkey Trot!
- DEC 19, SAT: Diablo’s Annual Holiday Bash – Back40 BBQ Bar and Grill
- DEC 24 – 26: Limited Holiday Hours. Closed on Christmas Day
PROGRAMMING THIS WEEK
- MON – FRONT SQUAT 3RM + “PUSH, HOLD, ROW”: Build to a 3RM in 20m: 3 reps at 85/90/95/100%. Then every 3m for 3 rounds: 10/12 Push-ups, 30-sec Push-up Plank Hold, max-cal Row in remaining time.
- TUE – “STRICTLY STRIDING”: 5RFT – 400m Run, 16 Walking Lunges, 6 Strict Pull-ups.
- WED – “GRACE”: For time – 30 Clean & Jerks. RX 95/135 lb; M55–59 75/115 lb; M60+ 65/95 lb. Partner up to judge reps and standards.
- THU – “FULL THROTTLE”: AMRAP 20m – 30/40 Cal Air Bike, 20 Wall Balls, 10 Chest-to-Bar Pull-ups. Med ball: RX 14/20 lb; M60+ 14/20 lb.
- FRI – “STAIRWAY TO THE ROPES”: 4-min intervals, rest 2m between. Buy-in: 20 Alt DB Goblet Rack Step-ups + 5 Wall Walks; AMRAP remaining time: 40 Double-Unders + 2 Rope Climbs. Keep a continuous round/reps count. KB: 35/53 lb; M55+ 26/44 lb.
- SAT – “DEVIL’S RUN”: 3RFT – 6 DB Devil Press, 200m Run, 9 DB Strict Press, 200m Run, 15 Toes-to-Bar, 200m Run. DB: RX 35/50 lb; M55–59 25/40 lb; M60+ 20/35 lb.
- SUN – “ROW, CLEAN, REPEAT”: 6RFT – 250/300m Row, 8 DB Hang Squat Cleans, 10 Box Jumps. DB: RX 35/50 lb; M55–59 25/40 lb; M60+ 20/35 lb
Gail Wade began training with her Coach, Jamie Lee in 2007ish at Club Sport in Walnut Creek. When Jamie started his own CrossFit affiliate in 2010, Gail came along for the ride. Not long after, CrossFit Burn and Diablo joined forces and Gail was all in! Now at age 69, she remains passionate about her fitness, her rescue dogs, and deep-sea sport fishing. Along the way, she’s had shoulder surgery, knee replacement surgery and recently, a hip replacement. And, she’s still at the gym, 3-4 days a week – and fit af at 69. You are an inspiration, Gail!
DIABLO MEMBERS IN THE WILD
Earlier this year, Diablo OG, Ted Peterson, competed in the Masters 60-64yo division at the NorCal Classic. While there, Ted met fellow competitor, Paul Randall and they developed a fitness friendship.. which led to an invitation to compete at Paul’s gym, GrassRoots CrossFit in Berkeley on Saturday. There was NO masters division – instead they went head-to-head with the young guns and held their own. That’s CrossFit!
CRAIGSLIST
Book (Audio): The Power of Moments – Chip and Dan Heath
This one was referred by my friend and fellow owner, Tim Dymmel. And, it’s fantastic!Â
From Tim: “This book delves into some fascinating mysteries of experience: Why we tend to remember the best or worst moment of an experience, as well as the last moment, and forget the rest. Why “we feel most comfortable when things are certain, but we feel most alive when they’re not.” And why our most cherished memories are clustered into a brief period during our youth.
Readers discover how brief experiences can change lives, such as the experiment in which two strangers meet in a room, and forty-five minutes later, they leave as best friends. (What happens in that time?) Or the tale of the world’s youngest female billionaire, who credits her resilience to something her father asked the family at the dinner table. (What was that simple question?)
Tim’s Takeaway: I’m not even done with this book yet, but I had to share it. Knowing why things work and making sense of it all is very reassuring in a weird way. This book resonates with how I have tried to focus my own life on creating moments that will be core memories with my family, wife, kids, gym, friends, etc. I think you’ll enjoy it, too.”
