Locusts? Members TY, Custom Coaching, Fasting & Essential Oils..The Week Ahead 8.17.20

“The only way to actually win is to get better each day.”  James Clear

BRING ON THE LOCUSTS! We’re beating the heat and avoiding the storms. Check the schedule Mon-Wed this week for more morning classes (starting at 5AM!). We’re closing mid-day (12-6) and running a few evening classes. We’ll do our best to make you comfortable and make sure you can get your workout in. Next up: outdoor lighting. We got this!

Mon – Wed:

  • 5A, 6A, 7A: CrossFit
  • 8A: F!T or Aerobic Capacity
  • 9A, 10A: CrossFit
  • 11A: Open Gym
  • 12P – 6P: CLOSED
  • 6P, 7P: CrossFit
  • 6P – 8:15: Open Gym (out back)

 OUR MEMBERS THANK OUR STAFF:  I cornered a few members at the gym and a few more sent a message from home – to thank our coaches & staff for keeping Diablo Open and members working out during this challenging time. We played the “thank you video” at our staff meeting today – needless to say, it was an awesome hit!!  Watch the Video here.

ONLINE CLASSES COMING SOON  We’re currently upgrading a studio area where we can host quality online classes. These will be available through OUR mobile app – and for members only. Stay tuned.

CUSTOM COACHING & ACCOUNTABILITY AT-HOME!  Diablo Coaches are available to design custom workout programming for you based upon your fitness, at-home equipment, space and schedule. We’ve partnered with TrueCoach to create & deliver custom workout programming for you – with accountability and personal feedback. Wake up each day to a customized workout and a message from your coach. Accountability and feedback will keep you on track and injury free. Email us at for more information.

TOWN HALL WITH THE NEW CROSSFIT CEO  On Wed, 10AM PT, CrossFit CEO Eric Roza and Director of Training, Nicole Carroll are hosting a live Town Hall discussion to answer questions from the community and talk about plans for CrossFit under his leadership. It will likely be broadcast on the website or Facebook page.

 COACH JAMIE’S PARKING LOT WORKOUTS – Check Sugarwod for Details

  • Mon: C&J Complex. Metcon: 5RFT – 12 RKBs, 12 PPress #75/115, 12 Lateral Bar Hops
  • Tue: Grease the Groove work. Metcon: AMRAP8m – 6 Burpees, 12 VUps, 10 Gob Squats
  • Wed: AMRAP27m – 1k Row, 15 Push-Ups, 30 Sit-ups, 200m FCarry #35/50
  • Thu: Lift. Then 21-15-9 Alt DB Snatch & Cal Bike
  • Fri: AMRAP23m 10DB HSCleans, 12 DB Push Press, 14 Plate sit ups, 400m Run
  • Sat: Alt E2MOMx4 – A) 20 Pullups & Max DUs. B) 20KBs & Max DUs
  • Sun: Amazing E3MOMx3 – 3rounds at each station A-B-C (Check Sugarwod!!)

CRAIG’S LIST (stuff I’m reading or listening to.. or talking about):  

Let Me Tell You About CrossFit 7 or 8 years old, but still the same amazing place. 

I Tried Intermittent Fasting For A Year: Here’s What I Discovered”.  Piper Steele, Medium Jul 25th. Many Diablo members are IF advocates. This is a quick read of one person’s experience. Needless to say, she’s a convert. “I used to have all kinds of stomach issues — bloating, gas, irritable bowel syndrome — but not since I started intermittent fasting and low carb. My stomach issues are gone. Just gone.”

Acute exercise has beneficial effects on the immune system in prostate cancer survivors. College of Arts & Sciences via Rhonda Patrick. “Exercise helps the immune system mobilize by causing NK cells to move into the blood and be transported them to areas of need, such as sites of infection or tumors.”

Netflix “Un-Well” Episode 1: Essential Oils – This is a documentary exploring the exploding natural wellness market. Episode 1 covered the essential oil business. It was a well-balanced presentation and made no claims either way. However, the real disturbing part of the Essential Oil market is that it is dominated by two very large and wealthy multi-level marketing companies that have exploited many eager entrepreneurs.

Make it an awesome outdoor week!