Coronavirus, Find Your Butt, Bodybuilding, More F!T & The Bomb – The Week Ahead 3.02.20

“An amateur practices until they can play it correctly, a professional practices until they can’t play it incorrectly.”  Unknown

CORONAVIRUS  The Coronavirus is in the Bay Area. As with the flu, be sure to wash your hands often and avoid the gym when you’re sick. Our staff will be wiping down public areas more often and we’ll keep the big garage doors open as often as possible so that fresh air circulates. And remember, a healthy body is the best defense against any illness: sleep well, take rest days, eat clean, drink water often, take your vitamins and exercise.

FEBRUARY WAS AMAZING  CrossFit founder, Greg Glassman, defined fitness as “increased work capacity across broad time and modal domains.” And, based upon the incredible PR boards in January and February, our community is getting very damn fit! Diablo Progressive Programming Strength & Skill progressions, coupled with challenging and fun metcon programming are working. Shout out to Coach Jamie Lee!

THURSDAY NIGHT FUNCTIONAL BODYBUILDING: Beginning THU, MAR 12TH at 6:30PM, Coach Levi will be leading our awesome new class “DIABLO FBB”.  You’ll learn the isolation exercises to create muscle hypertrophy and accessory strength. This one hour workout will leave you with a pump – and eager for more! Note: this class replaces 6:30PM CrossFit on Thursdays.

TUESDAY NIGHT SUPERF!T:  Beginning TUE, MAR 10TH at 6:30PM, Coach Stephen will be leading our popular SUPERF!T class. This class is a combination of Core & Strength Accessory work, followed by a long, cardio-based metcon. Note: this class replaces 6:30PM CrossFit on Tuesdays.

TUE / THU 10AM SUPERFIT:  Starting THIS WEEK we’ve added our popular SuperF!T class to Tuesdays & Thursdays at 10AM.  

FIND YOUR BUTT! – CLINIC – MAR 19, 6:30PM:  Coaches’ Carrie Olson and Andrew Gleason want to help you find your butt! Glute activation and utilization are essential to proper movement for all strength and gymnastic movements. “Find Your Butt” is an awesome accessory strength clinic designed to teach glute activation and utilization while minimizing lower back strain. You’ll get an amazing workout and learn several drills and exercises to make your backside stronger than ever!

GYM UPGRADES:  Equipment: We’ll be getting more new equipment this week, including our long awaited adjustable jerk blocks. We’ve had some delivery issues with Rogue that caused abnormally long delays. Facilities: We’re freshening up the paint in the main gym and Open Gym areas – and on the lifting platforms. In addition, the kids room in the open gym will be removed to make room for equipment and exercise. Our Kid’s Room is moving closer to the main gym – just behind the coach’s desk.

MARCH PROGRESSIONS: It’s hard to believe March is already here! Coach Jamie Lee and Craig talk about the month!

  √ Primary: Snatch
  √ Secondary: Clean & Jerk
  √ Skill: Chin Ups & Ring Dips


  √ CrossFit Girls: “Annie & Angie”
  √ CrossFit Hero: “Danny”
  √ Other: 2K Row

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

 ⚬ Mon: AMRAP20m – 25’SAOH Lunge #35/50,8 Burpees, 25’ SAOH Lunge, 8 C2B Pull-ups
 ⚬ Tue: 5RFT: 5 Thrusters #95/135, 2 Rope Climbs, 5 Thrusters, 400m Run
 ⚬ Wed: Snatch Complex EMOM. Metcon: 2RFT – 20/30c Bike, 25 KBs #35/53, 2-minute Rest
 ⚬ Thu:  Chin-ups & Ring dips. Metcon: AMRAP 10m- 35 DUs, 15 WBs, 9 T2B
 ⚬ Fri: Power Clean EMOM. Metcon – 4RFT: 100m Farmer Carry #35/50, 10 HSPUs
 ⚬ Sat: Strength/Metcon: In 8min,1RM Back Squat, then 3RFT: 8 Burpees, 10 T2B, 12 Pistols
 ⚬ Sun: AMRAP25m – 9 HPClean #105/155, 10 BJs, 30/40 Cal Row, 1-minute Rest

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

  • “The Bomb” – Making Sense Podcast with Sam Harris  – I STRONGLY encourage everyone to listen to this incredible and very scary podcast with Fred Kaplan. Several times in our history, we have come very, very close to Nuclear Armageddon. From the massively excessive overabundance of missiles with multiple warheads to the archaic technology used to operate our nuclear arsenal, it’s quite chilling to think about how much power our President and the leaders of other nuclear-armed countries have – and how fast an accidental launch could escalate to an all- out nuclear war. I was blown away by this discussion.

  • Just 1 Sugary Drink a Day is No Bueno! Drinks with added sugars linked to lipid imbalance which increases CVD risk – Science Daily – Just 1 can of soda or juice a day!!  “Drinking 12 ounces of sugary drinks more than once per day is linked to lower levels of high-density lipoprotein cholesterol (HDL-C), (“good” cholesterol), and higher levels of triglycerides, in middle aged and older adults, both of which have been shown to increase risk of cardiovascular disease. These results are from a new observational study published today in the Journal of the American Heart Association”

  • I thought for sure this was going to be a deadlift!! WOW.

Make it an awesome week!