“Bravery is the solution to regret.” Robin Sharma
‘MURPH IS COMING.. On Monday, May 31st, Diablo CrossFit will host our annual Memorial Day ‘Murph workout: 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run – wear a 20lb flak jacket or weight vest if you have it. The ‘Murph is a “Hero” workout, named for Lt. Michael Murphy who gave his life while in service for Our Country in order to save members of his Seal Team. This is a very challenging workout, but it can be scaled or completed as a team. We’ll have scaling options available.
Start preparing now! A few days a week, before or after class or at home:
- Run 800m or a mile
- Do 3-5 sets of 5-10 push ups, pull ups or ring rows.
If you plan to do ‘Murph with a weight vest, start wearing it now – a few days a week and go for a run and do some push ups, pull ups and squats.
MEMORIAL DAY SHIRTS We’ve created some cool Memorial / Independence Day shirts & tanks for our online store. Order soon to get them on time.
DIABLO UNITED MINORITY SCHOLARSHIP Welcome to our newest scholarship recipient, Edwin Peabody (coolest name)! Edwin will likely be around in the mornings – commuting from Oakland. Our Diablo United program is designed to make CrossFit and our amazing Diablo community available to low-income, minority applicants. CrossFit is not only an amazing fitness methodology and community, but also a rewarding career opportunity for coaches and future affiliate owners.
NO MORE WAITLISTS! Class sizes have all been set to 16. Please, avoid double-booking, and if you’re not able to come, cancel as soon as possible so others can take your spot. Thank you!
SORRY NO DROP INS Because most of our classes are full, we are not allowing drop-ins yet. We have to keep space available for members.
SANDRA TO GRANITE & LARA TO FITTEST IN CAPETOWN – JUN 4-6 Alessandra Pichelli will be traveling to Minnesota for the Granite Games North American Semi Finals competition. Lara Erlank will travel to South Africa to compete in the Fittest of Capetown African Semi Finals competition.
CrossFit PairUP ThrowDOWN – May 20-24 The new leadership team at CrossFit pledged to provide more competitions for the affiliate community and they’re kicking it off with the PairUp ThrowDown partner competition. Past partner competitions have been a blast – so this will likely be a lot of fun. Teams can be MM/WW, or MW and there will be age groups (Open, 35-54 & 55+). Watch the CrossFit Games site for details.
THANK YOU, BRICE! Brice Myers is moving to Austin, Tx. He’s an OG Diablo member who moved away, then returned in 2020 to turn things around in his life. “I’ve been back at @diablocrossfit for a year now, and although I’m not quite where I want to be, I’m happy with where I am. I’ve lost over 30lbs, I’ve gained back lots of skills, and most importantly, I’ve reconnected with a community that pushes me to be a better version of myself.” We’re going to miss his smile, energy and infectious positive attitude.
MASTERS & TEENS! Our Masters Athletes will be competing this week: Thu – Sat. They’ll likely be doing most of the workouts from 1:30P – 3:30P in the Main Gym Area. Come hang out, watch the craziness and cheer them on!
- Taylor Madge (14/15)
- Melissa Chatterton (50-54)
- Kim Hilen (50-54)
- Davida Jones (50-54)
- Gwen Holtan (55-59)
- Yvonne Howard (55-59)
- Jason Berger (35-39)
- Eric Albertoni (35-39)
- Mark Mooney (50-54)
- Craig Howard (55-59)
TWEET OF THE WEEK: “Strength training is essential for American children. They will need it to care for their overweight, frail, chronically ill parents.”
PROGRESSIVE PROGRAMMING Coach Jamie reviews the month of May.
May Progressions (calendar)
- Primary: Back Squat
- Secondary: Press Complex
- Skill: Murph Prep
The week ahead:
- Mon: 5RFT – 8 T2B, 8 SDHP, 400m Run
- Tue: PPress & Row. Metcon: Amrap 8m – 6 Chin Ups, 4 Wall Walks
- Wed: Back Squat. Metcon: 18-12-6 – 30s L-sit, then, Goblet Lunge (#35/53), Box Jump Overs.
- Thu: Amrap 14m – 9 HPSnatch #65/95, 15 DL, 21 Burpees
- Fri: DU practice + Pullups & Push Ups. Metcon: 2k Row.
- Sat: FT – 9,15,21 (then, 6,12,15, then 3,6,9) – HSClean #95/135, DB PPress, K2E. Rest 1min ea round.
- Sun: 4RFT – 20/30c Bike, 12 Box Jumps, 16 SA OH Lunge
CRAIG’S LIST (Stuff I’m Reading, Listening To or Watching)
Coddling of the American Mind – Jeff Lukianoff and Jonathan Haidt. This one was recommended by a member and it’s fantastic and will give you excellent insight to our current “cancel culture” and societal divides. “First Amendment expert Greg Lukianoff and social psychologist Jonathan Haidt show how the new problems on campus have their origins in three terrible ideas that have become increasingly woven into American childhood and education: What doesn’t kill you makes you weaker; always trust your feelings; and life is a battle between good people and evil people.”
If Not Me, Then Who.. CrossFit – Yet another amazing CrossFit life-changing story. “Lundy has experienced the benefits of CrossFit on veterans like himself and teamed up with the Travis Manion Foundation to open CrossFit Manion at Combined Arms. The box will be dedicated in honor of 1st Lt. Travis Manion, who was killed in Iraq on April 29, 2007. Before his final deployment, Manion touched the world with five powerful words: “If not me, then who CrossFit Manion will officially open on May 1, 2021, becoming one of the first CrossFit gyms to offer free membership to veterans.
Make it an awesome week!
Craig
