Diablo Masters Weightlifter Carrie Pon with a successful 77k C&J (169#)!
Diablo’s Annual Fall Classic USAW Weightlifting competition was held on Saturday morning on the Strong platform in Open Gym (while a full schedule of classes took place in the Main Gym!. This year’s event featured 16 Weightlifters trying to qualify for American Nationals!
Check out some of the pictures from the event here.
“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.”
Denis Waitley
ABOUT THIS EMAIL – NO SLOP & NO AI (except graphics)
I started this weekly email 8 years ago as a way to keep our members, coaches and staff connected to all the happenings within our Diablo Community and in the CrossFit world. I also use it as a platform to share some of the things that I’ve learned and read and enjoy in my life. “The Week Ahead” email is essentially a replacement for our old-school blog posts which was how we distributed our daily workouts & community updates, just like CrossFit.com did since 2001.
“The Week Ahead” email is sent to more than 4000 email addresses – all people who have worked out at DIablo CrossFit as members, drop-ins or event participants (plus a few others who want to see what we’re up to). The sheer size of the audience creates a self-obligation to deliver a quality message every week. I don’t want to send slop. Nor do I want AI to create it for me. Side note: AI is awesome, and I enjoy using it for some daily tasks and especially for creating cool graphics that used to take me hours. AI will NOT write my emails, but I may use AI graphics for events or educational purposes.
Every week I spend 3-4 hours putting together a cool quote, my editorial thoughts, saved screenshots, my fav media content, emails from others and my recorded notes & ideas into a pre-formatted MailChimp email and try to send it out by 6:30PM on Sunday.. which I rarely hit. I try not to preach and do my best to keep it short and interesting.
Thank you for reading. I sincerely hope you’re able to take something from it. And, I always welcome ideas and feedback.
Craig
EVENTS!
> THU, AUG 27 at 7PM: Navigating Wellness in Menopause
Featuring: Dr. Hillary Basset MD, & Gwen Holtan, Nutrition Coach
This event was a hit last year. n this informal talk, join Dr. Hillary Bassett and Gwen Holtan as we dive into the transformative journey of menopause from an integrative and functional medicine perspective. Discussion topics include: hormones & metabolism, SLEEP!, muscle mass, nutrition, energy, mood, and prioritizing self-care.
RSVP on the Diablo App or email: [email protected].
> SEP 18-23: Diablo Casini Ranch Campout & Adventure Race!
Coach Jamie has reserved several tent sites and other members have RV spaces secured for this awesome weekend adventure. We’ll hangout, watch the kids & dogs go wild and get a cool adventure race workout in! More than 20 members have secured sites so far. Be sure to sign up soon.
The Cassini Ranch Campground is located on the Russian River in Duncan Mills – and not far from the mouth of the Pacific. It’s an incredible campground site on a beautiful piece of property with a lot of fun activities for everyone.
IMPORTANT: We need a headcount ASAP! Use the QR code on the flyer to let us know your plans for the weekend.
Diablo “Mayor” Dean Quiambao, in the 2014 Open (left) and 11 years later (right), in the 2025 Intragym comp (in almost the same spot!)
OG Of The Week - Dean Quiambao, "The Mayor"
Dean Quiambao – OG SINCE 2013! If it’s possible to not age, Dean has done it. Since joining Diablo in 2013, Dean has been consistent with his weekly workouts, his incredibly positive attitude, his passion for the Sport, and his love of CrossFit and support for Diablo. He has earned the nickname “Mayor of Diablo” because he eagerly greets everyone with a smile and seems to know every member in the gym. In 2019 he earned the “Tom Jones Award” for his “relentless, enthusiastic and loving support of the Diablo CrossFit Community”.
CROSSFIT EDU: "MOR"
In the “What Is Fitness?” article from 2002, CrossFit discusses the importance of “measurable, observable and repeatable” – a scientific standard that CrossFit uses to define and evaluate fitness. Every workout is measurable: the weight, the distance and the time. Thus, fitness can be easily tracked. If you repeat a workout six months from today, and you either lifted more, covered more distance or finished faster, then only ONE thing happened: you became more fit.
PROGRAMMING THIS WEEK:
- Mon: CrossFit Community Cup Event #4 — 2 Rnds for Time: 150 DUs, 100 Air Squats & 50 Alt DB Snatches. 20m cap.
- Tue: Strength: S2OH 3 Ways — Strict Press, Push Press & Jerks. Metcon: 9m AMRAP — 6 Sit-Ups, 9 Wall Balls & 12 Push Press.
- Wed: CrossFit Community Cup Event #3 — 3 x 4m AMRAPs: 10 Shuttle Runs & 21 T2B, followed by max Snatches/OHS. Rest 2m between rounds.
- Thu: 30m AMRAP — 900/1000m Row, 200m Sandbag Run, 700/800m Row, 2/3 Rope Climbs, 500m Row & Rest 3m.
- Fri: Strength: Back Squat — 5×5, building to a strong effort. Metcon: “Green Machine” — 6m AMRAP: 5 Burpees & 10 Heavy KB Swings.
- Sat: Partner Metcon — 10 Rnds: 4 Hang Power Cleans, 3 Wall-Walk Complexes & 100m Run.
- Sun: 4 Rnds for Time: 8 OHS, 12 T2B & 400/500m Row.
CRAIG'S LIST: Stuff I'm Watching, Reading, Using or Listening to...
PODCAST: DOAC – Diary of A CEO – Professor Brian Greene: AI, Consciousness & End of Humanity? – This is a VERY fascinating discussion on the future of Ai and our place in the Universe. Dr. Brian Greene is a theoretical physicist, mathematician, and Professor of Physics and Mathematics at Columbia University, where he also directs the Center for Theoretical Physics. in this conversation he reveals the biggest questions about AI physics, string theory, Simulation theory, God, religion, christianity and more.
BAREFOOT SANDALS: Luna (Mono Winged) – I’m a huge fan of these sandals for warm weather walks and light hiking and especially foot therapy. They’re also great for trail running. Recommended to me a few years ago by a friend as a way to treat my severe plantar fasciitis, they’ve become a must have for my daily dog walks. The flat sole forces the arch to do it’s natural work. The heel strap allows your toes to stay flat on the ground rather than lifting up with each step as with traditional flip-flops. Note: take a couple of weeks to mold to your feet and for you to get the strap settings perfected.
