Love. Lift. Squat. Addiction. Subs. The Week Ahead 9.27.21

“Strength does not come from winning. Your struggles develop your strengths.”   Arnold Schwarzenegger

LOVE  If nothing else, Diablo has brought some really good people together – for life. I took last week off to spend some time with my family in Tahoe and attend the beautiful wedding of Pete Lemone & Kaitlin Kopp – two former Diablo members. Well, one (Kaitlin) was a member and one (Pete) was a coach. They live & work in Santa Rosa now with their two beautiful children. They met and fell in love while at Diablo (despite our policy against Coach/Member relationships). Pete & Kaitlin are the 5th Diablo coach/member relationship that has led to marriage – clearly we need to re-think our policy. 😁  And in November, Yvonne & I will be attending the wedding of the 6th coach/member marriage: former Coach Whitney & member Jon Moore. Add to that, 6 or 7 member/member marriages – members who met at Diablo and later married. Diablo has been the catalyst for at least 12 marriages (and many children!) – almost 1 per year.  We are incredibly blessed and extremely grateful. This will be our legacy.

LIFT  Our Fall Classic Olympic Lifting Competition was really cool. After a two year hiatus, we brought back our seasonal in-house Oly Lifting competitions. 12 Diablo Members came together on Sunday with Head Judge and Diablo Oly Coach, Carrie Olson supervising. We’ll send our picture soon. We scored the lifters using the Sinclair method to create a level playing field for weight classes & age groups. The results:


  1. Eric Czarnik Sn 110k / C&J 125k – Sinclair 318.9
  2. Christian Lowe Sn 97k / C&J 125k – Sinclair 269.4
  3. Zach Spiker (17!) Sn 93k / C&J 125k – Sinclair 264.5


  1. Yvonne Howard (59!) Sn 38k / C&J 56k – Sinclair 193.72
  2. Ashley Russ Sn 69k / C&J 80k – Sinclair 168.75
  3. Nikki Rosenberg Sn 48k / C&J 59k – Sinclair 164


  • Men: Ted Peterson
  • Women: Nikki Rosenberg

TWEET OF THE WEEK:  Pretty much everyone agrees: breathing outside, fresh air substantially helps reduce the spread Covid. So, let’s replace intrusive mask & vax-verification mandates with “Fresh Air Certifications” for businesses. #freshair

October Focus:

  • Primary:  Front Squats
  • Secondary: Deadlift + Benchpress
  • Skill: Rower Pacing

The week ahead:

  • Mon – Snatch & C&J. Tabata Row.
  • Tue – CFG Open 17.2
  • Wed – 4RFT: 600m Run, 8 S2OH #95/135, 400m Run, 10 DL, 200m Run, 2m Rest
  • Thu – 5RFT: 6 HPSnatch #75/115, 3 Rope Climbs, 200m SB carry
  • Fri – Back Squat 5,3,1. Metcon: 5RFT 7/10c Bike, 8 Box Jump Overs
  • Sat – Amrap 16m: 20 Pull Ups, 10 HSPU, 5 DL #205/315
  • Sun – E4MOMx5: 8 Burpees, 40 DUs, 25 Situps, 200m Run

CRAIG’S LIST (Stuff I’m Reading, Hearing, Watching, Using or Buying)

Joe Rogan #1708 – Dr. Anna Lembke MD.  Dr. Lembke is a psychiatrist and specialist in the treatment of addiction. This is a fascinating episode and must-listen for anyone who has dealt with addiction or family/friends with addiction. And, it was pretty insightful to my “healthy addiction” to fitness. Great episode!

Greyhound  – Apple TV – Starring Tom Hanks.  Admittedly, I’m a Tom Hanks fan so, I put this one one. I was amazed at the level of suspense, from start to finish. And, its a true story! It’s based on the novel The Good Shepherd by C. S. Forester which tells the story of a commander of the US Navy on his first war-time assignment in command of a multi-national escort group defending a merchant ship convoy under attack by submarines in early-1942 during the Battle of the Atlantic. I was blown away by the intense navigation strategy to find & intercept German subs that were literally sinking ships at will in the early days of WWII.

Make it an awesome week!