The Week Ahead 12.10.18 – Go Sandy!

“Perfection is not attainable, but if we chase perfection we can catch excellence.”  Vince Lombardi

Cool Things Coming in January 2019

Weekly Programming

Be sure to check Sugarwod for all the details this week.

  • Mon: Filthy 50!
  • Tue: Gymnastics EMOM: Wall Walks, Planks, L-Sits. Metcon: Bike, Shoulder-to-Overhead, Run
  • Wed: Strength – Hang Clean. Metcon: Open 16.3 AMRAP7m, 10 Power Snatch & 3 BMUs
  • Thu: Floor Press. Metcon – 2RFT of 9/12 Ring Dips, 1000m Row
  • Fri: 4RFT – 6 Strict Press, 12 Pull Ups, 18 Lateral Burp Over Bar, 24 Thrusters
  • Sat: Deadlift 6x. Metcon – AMRAP8M  12DBFC Walking Lunges, 100m DBFC, 40 DUs
  • Sun: 5RFT: 4 HPSnatch, 8 Toes-to-bar, 12 Box Jump Over 20″/24″

Holiday Party Update – HEADCOUNT NEEDED ASAP!

We need a headcount! 2018 will be another epic event, but we need need to know how many are coming for tables, chairs, food, etc. Please RSVP here: Diablo Holiday Party.


Alessandra Pichelli is on her way to the Dubai Fitness Championship – the first CrossFit Games qualifier of the 2019 season. Workouts begin on Wed, Dec 12th and run through Sat, Dec 15th. Many of the fittest athletes in the world will be in attendance vying for a chance to make it to the CrossFit Games. Only the 1st place woman and man will earn a spot. Here’s the best sources of information and live streams:


Diablo’s Online Apparel Store

We’re now shipping Diablo shirts, tees, tanks and hoodies direct to your doorstep (or your friends and family)! Diablo has partnered with the only licensed CrossFit apparel manufacturer to make Diablo logo gear available online and shipped direct to you. Check out our store here: Diablo Apparel Store

Row’d Royalty Begins January 10th!

We have LAUNCHED Row’d Royalty 2019! Diablo’s online rowing competition, Row’d Royalty begins on January 10th, 2019. Every week for 4 weeks, we’ll release a workout on Thursday to be completed by Monday at 6PM. There are age groups, 4 person teams and divisions for tall & standard athletes. Get signed up and put together a team!

100KMC Update

Diablo is fighting to stay in 2nd place overall, and the 1st place Affiliate. CF Social City is knocking on the door. We have 90 members participating! 

Diablo Dry Caveman Challenge: Jan 1 – Feb 14, 2019

Every year, since 2007, Diablo CrossFit members of the Diablo Community challenge ourselves to abstain from alcohol for 6 weeks, Jan 1st – Feb 14. This challenge gives all of us the opportunity to learn about our relationship with alcohol and its impact on our fitness and nutrition. This year, we’re offering you a chance to measure your physical change with a before & after InBody body composition test. Normally $48 per test, we’re offering 2-for-1 pricing if you register for the 2019 Dry Caveman Challenge.

Craig’s List

What exercise science can learn from CrossFit – “As a field, academic exercise science has been wandering aimlessly for 50-plus years without so much as a working definition of fitness.”
—Nathan Jenkins.  About 20 years ago, Greg Glassman defined fitness as “increased work capacity across broad time and modal domains.” His common sense definition upended the traditional (and illogical) definition: “the state of being fit.”  CrossFit is also measurable and repeatable – not just a sweat session. For these reasons I was attracted to CrossFit and have stayed with CrossFit for more than 12 years.