Covid19, FBB, F!T, Why?, Creatine & Carbs.. The Week Ahead 3.9.20

“When you compete against everyone else, no one wants to help you. But, when you compete against yourself, everyone wants to help you.”  Simon Sinek, “Start With Why”

WHY:  Motivated by my re-read of “Start with Why” by Simon Sinek, I’ve been thinking about my “why”. Mine is pretty simple: to make life better with strength, fitness & community. Fitness has been a big part of my life since I was 15 years old. It kept me out of trouble, for sure. It also led me to meet many amazing people, including many of my best friends, especially my wife. Fitness training is my meditation and, many times, has been my salvation. I’ve dabbled in strength training, bodybuilding, marathons & triathlons, but CrossFit has been my absolute favorite because it combines everything and brings community together in an unprecedented way. And, 15+ years into it, I’m still just as passionate about CrossFit and sharing it with others as when I started.

And, if you’re curious here’s Diablo’s Purpose, Mission & Values

CORONAVIRUS UPDATE  Everyone should diligently research the Coronavirus – and make decisions for themselves based upon personal risk levels and tolerances. I enjoyed this article from the LA Times: “The flu has killed more people than coronavirus. So why all the frenzy about COVID-19?

As always, we will wipe 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.



BEGINNING THIS THURSDAY, MAR 12TH: FUNCTIONAL BODYBUILDING: 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.

BEGINNING TUESDAY, MAR 10TH: SUPERF!T.  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.

REMINDER: TUE / THU 10AM SUPERFIT:  We’ve added our popular SuperF!T class to Tuesdays & Thursdays at 10AM. 

WHERE’S 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!

Information & Registration

GYM UPGRADES:  Our new kids room is open! It’s just behind the Coaches’ computer at the end of the hallway.


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

⚬ Mon: Chin Ups & Ring Dips. AMRAP12m: 45sec L-sits, 10 HSPU, 16 FR Lunge

⚬ Tue: Snatch Complex. Metcon: AMRAP 8m: 5 Thrusters, 7 HPCleans, 10 SDLHP

Wed: 3RFT: 15/20 Cal Bike, 2 Rope Climbs, 12 Alt DB Snatch, 7 RMUps, 2m Rest

⚬ Thu:  FT: 2k Row, 3m Rest, 40 T2B, 3m Rest, 200 DUs

⚬ Fri: C&J EMOM. Metcon: AMRAP 7m – 1 S2OH #95/135, 2 FC Lunge, 3 S2OH, 4 FC Lunge..

⚬ Sat: 3RFT – 15 Deadlift #155/225, 12 Chest-to-bar Pull-ups, Run 800m

⚬ Sun: Front Squat.  Metcon: AMRAP11m – 7/10 Cal Bike, 10 WB, 10 BJs

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

Do You Count Carbs?  “Why quality trumps quantity” Chris Kresser – If you’re going to eat carbs, just make ‘em good.

Dr. Rhonda Patrick’s New Article on Creatine!  The bottom line: as I’ve said, Creatine works for muscle building and enhancing cognitive performance (especially for the elderly). 

Make it an awesome week!