The Week Ahead 10.14.19

“Kind words do not cost much. Yet they accomplish much.” Blaise Pascal

 FRIDAY NIGHT LIGHTS WAS AMAZING! More than 150 Diablo members have registered for the Open. That’s 25% more than February. And Friday night lights was crazy. Thank you to everyone who came, did the workout, helped with set-up and take-down and especially judges! We could not have finished by 8 without all of the amazing judges.

Check out some of the pics:

And did you see Stephen’s cool 20.1 video?


PLEASE – Log your score online on the CrossFit Games Website

  • 2 THEME: TEAM COLORS! Show your team pride We want to see your best matching colors from head-to-toe.

WELCOME TO DIABLO, COACH LEKA!  She’s been CrossFitting since more than 10 years and has competed at the CrossFit Games as a Masters Athlete 4x. She most recently coached at End Game Athletics in Oakland. Welcome to Diablo, Leka!

PROGRAMMING – For this week’s workouts & scaling, please visit our website or Sugarwod! 

MonStrength: Snatch Complex. Metcon: AMRAP7m – 6 DL (155/225), 9 Pull Ups, 12 Box Jumps
TueAMRAP3-5-9m – 1 Rope Climb, 50 DUs, 5 SCleans #135/205, 25 Lateral Burpee Over Bar
WedStrength: 5×3 Back Squat. Metcon: 4RFT, 8 High WB (#14-10’/20-11′), 10 RKB #53/70
ThuE2MOM x 5: 20/30 Cal Bike, 20/30 Cal Row, 200m Med Ball Run, then Max L-Sits
FriGymnastic Skill Work. Metcon: AMRAP6m: 3,3,6,6,9,9… HRPush-ups, Power Cleans #95/135
SatStrength: 7min to a 3RM PPress. Metcon: AMRAP12m:45 DUs,100m FCarry, 10 DB FSquats
SunAMRAP14m: 50/60c Row, 400m Run, 30 Alt DB Snatch,200m Sandbag Carry, 10 RMUps

20.4! Diablo CrossFit will be hosting 20.4 LIVE on Halloween! We’ll have details up soon, including athletes, tickets, etc.

CRAIG’S LIST (stuff I’m reading or listening to) 

I got to spend the day at CrossFit HQ today listening to an amazing group of presenters on the subjects of Ketogenic Diet, the influence of the sugar lobby, and the Monsanto Herbacide Story. I’ll publish a summary of the presentations later this week. However, here are some links to their impressive work:

Zoe Harcombe, Ph.D.

Jim McCarter, MD:  The Top Myths about Ketosis Debunked by Clinical Trials

Carey Gillam, Journalist and Research Director for U.S. Right to Know and is the author of “Whitewash- The Story of a Weed Killer, Cancer and the Corruption of Science.” Check out her articles here: Carey Gillam – The Guardian

Cristin Kearns, DDS

NIH dental caries and the influence of the sugar lobby.