Diablo members Jason Pederson (left) & Christian Dean (right) shared their very impressive InBody results with me on Sat & today! Ironically, these results pale in comparison to their fitness performance results in class and in recent competitions.
CrossFit is their medicine.
All that is gold does not glitter, not all those who wander are lost; the old that is strong does not wither, deep roots are not reached by the frost.”
J.R.R. Tolkien
MEDICINE VS CURE Within two consecutive days this week (Saturday & TODAY), two members revealed their dramatic body composition changes and health improvements to me since joining Diablo. Their weight loss numbers are impressive, but more importantly, in both cases their weight loss was nearly 100% fat loss – virtually no muscle loss!
Check this out:
Christian Dean, member since July, 2023, has lost a total of 60lbs since joining (310>251lbs). In the last 14 months, she has lost 29lbs (93% fat)! She is in class every week, and tackles every workout with energy and passion. Christian’s life story and transformation is inspiring – obesity has affected the health of almost all of her family. Check out the podcast we did with her 10months ago. So stoked the journey continues!!
Jason Pederson, member since March, 2024, revealed to me that since Jan 1st, 2025 he has lost 30lbs (277>247lbs). SInce joining Diablo, Jason’s total body fat % has dropped from 30% to 22.2%! His visceral fat dropped almost 30%. And, at the same time, he increased his lean muscle mass 3.3lbs. Even better: Jason’s blood pressure has dropped from 130/85 to 106/69!
While we love to say, “CrossFit is the Cure” (my fav), I actually think it may be more appropriate to say: “CrossFit is the Medicine” (that you’ll want to take for the rest of your life). A “cure” implies that an illness or disease has been ended or stopped. The reality is that maintaining weight loss, strength, mobility, flexibility, cardiorespiratory capacity, and mental health require ongoing maintenance and the BEST maintenance medicine is CrossFit. And, the methodology, the coaching, and the powerful community are the INGREDIENTS for the awesome medicine that is CrossFit.
#itsup2us
DIABLO LEGENDS – Beginning Monday, September 8th, we are launching a new class dedicated to our more “experienced” members. Diabo’s Legends Class is designed for athletes age 50 and above who want to stay strong, agile, and ready for an active life. Each class combines strength training, mobility and agility drills, functional bodybuilding, and a dose of intensity to build strength and improve movement, in and outside the gym.
Diablo Legends will meet on Mondays, Tuesdays, Thursdays & Fridays at 10:00AM. Join us!
PROGRAMMING ** THIS WEEK **
- Mon: Partners! 4xE5MOM – 200m Run (alternate), 20 T2B split the work, 20KB Swings (split work) then Max Burpee Pull Ups – rotate every 3 reps
- Tue: Amrap 20m 15/20c Bike, 5 WW, 3 Rope Climbs
- Wed: Front Squat
- Thu: Plyometrics Training. Metcon: 10/10, 15/15, 20/20… V-Ups & CrossOvers + 20′ Bear Crawl ea rnd.
- Fri: Hang Power Clean. Metcon: Amrap 6m – 6 SDLHP, 9 Pull Ups, 12 Push Ups
- Sat: E4MOMx5: 12 S2OH, 200m Run, Max Ca Row
- Sun: Amrap18m – 9DB Devil Press, 10 DB FC Lunge, 15/20c Bike, 1m Rest
NEW ONLINE APPAREL STORE!
NEW ONLINE APPAREL – Check it out! We found a cool new site for our online store – and put up some new designs pretty dang fast. The site (FourthWall) was recommended by my friend Pat Barber who has used them for a few years.
To kick it off, we’ve dusted off our OG “Shed” logo and added a fun California Bear design from CrossFit Counter Culture. You’ll also find some cool “Dad” hats! Prices are reasonable and shipping times are decent.
Let us know how you like!
CRAIG’S LIST – INFLUENCERS (a few of my current IG favs)
- Adrian Conway – OG CrossFit Games athlete, family man and coach. Love his no nonsense, logical and educated discourse on fitness and CrossFit.
- The Code Of The West – Not sure how I came across this, prolly the algorthym. Nonetheless, I love reading their motivational quotes and interpretations for a great start to the day.
- Dr. William Wallace – a health educator focused on the nutritional and physical elements of fitness almost always supported by research. His posts are easy to read – a summary of key findings and always relevant to my interests.
- Dan Founder – Just a fitness coach who’s really good at content creation. He transformed his health at age 43 and now coaches others to do the same. Love his stuff.
- Anatomy of Motion – Kinda cool to see how our bodies work in action.
Cheers,
Craig
