The Week Ahead 5.19.19

“Have patience. All things are difficult before they become easy.” Saadi

The Week Ahead 5.19.19


  • Average Stephen:  Diablo Coach Stephen decided to follow Alessandra around for a day and do her workouts with her (uh..scaling appropriately). Watch his very cool & fun video. Subscribe to his feed so you can catch all his work with Diablo’s Game’s athletes this season.
  • Michelle Lacy is a BadAss! Michelle (47) has lost more than 150 pounds and just completed her first Spartan Trifecta by finishing the Spartan Beast (13+ miles and 30+ obstacles) in 7:25.
  • The Rogue Invitational Sanctional was one of the best CrossFit competitions I’ve watched – an incredible production. The “Legends” competition was an emotionally inspiring experience. Diablo athletes competed with many of these athletes for many years.
  • A new Keurig Coffee maker has been installed. All is right in the world.
  • Happy Birthday Coach Andrew!


  • Heat times have been changed to on-the-hour: 8A, 9A, 10A, 11A
  • 50 Athletes per heat!
  • Potluck style BBQ fun. Bring a dish!
  • Details & information

INTRAGYM COMPDiablo Double Dutch

  • Sat Jun 15, 8:30AM
  • Teams of two: MM / FF / MF
  • Categories: Scaled / Open / Masters 35-49 / Masters 50+
  • Come join the FUN!!

PROGRAMMING – Check Sugarwod for details

  • Mon: Tabata Murph stuff
  • Tue: Strength – Hang Squat Snatch. Metcon – 5rnds, Deadlifts, Box Jumps, Situps!
  • Wed: LONG Metcon.  35min AMRAP. Buy-in: 5k row! Then, AMRAP DB Push Press, FCarry, 200m run.
  • Thu: Strength – BACK SQUAT! Metcon – AMRAP Bike, PCleans, Reverse Barbell Lunge (new!)
  • Fri: Filthy 60!
  • Sat: Bench Press, then a 3rnd Metcon
  • Sun: Loaded Carries + a Run, Bike, Sit Up Metcon
  • MON 27th:  MURPH!


ChernobylHBO – This is a mind-blowing account of the Nuclear Reactor failure and explosion in 1986. I didn’t understand the potential consequences of this event and how close we were to a Global disaster. Chernobyl is a five-part miniseries that tells the story of one of the worst man-made catastrophes in history — and of the sacrifices made to save Europe from unimaginable disaster. This should be everyone’s must-watch list.

NIH: NIH study finds heavily processed foods cause overeating and weight gain – A first-of-its-kind clinical trial.  “Though we examined a small group, results from this tightly controlled experiment showed a clear and consistent difference between the two diets,” said Kevin D. Hall, Ph.D., an NIDDK senior investigator and the study’s lead author. “This is the first study to demonstrate causality — that ultra-processed foods cause people to eat too many calories and gain weight.”