Life experience. Bowling? Last Habits. MJ Show. New Balls. Sleep. TWA 2.26.24

Here we go again! The 2024 CrossFit Games Open begins Thursday. 
(Pic: 2023 – Black, Blue, Red)

“Strength and growth come only through continuous effort and struggle.”
Napoleon Hill


  • Create A Life Experience: Join The Open
  • Intramural Open Updates
  • Bowling Team Challenge
  • Last Week Of The Habit Challenge: Walking & Reflecting
  • Workouts
  • Jackson Musical, New Testicles, Sleep to Lose Weight

The CrossFit Games Open is the largest participatory fitness event in the world. It is now in it’s 14th year and is projected to be the biggest ever with more than 400,000 participants. One of the tenets of CrossFit is that it is  measurable, observable and repeatable. As a result, everyone everywhere can do the same workout (or a scaled version) at the same time as long as we all have the same equipment. Thus, in its annual quest to crown the Fittest Man & Woman on the planet, CrossFit created the “Open” so that anyone anywhere can participate. The top finishers are then invited to move on to Quarterfinals, then Semifinals and eventually, The CrossFit Games.
So, in the first stage of competition for the Fittest in The World – the Open – we ALL do the same workouts: one a week for 3 weeks.

The 2024 Open begins this week with a workout announcement on Thursday, Feb 29th at 12PM, to be completed (and score submitted) by Monday, March 3rd at 5PM PT.  Diablo and many other CrossFit affiliates is hosting a “Friday Night Lights” event our members come together to do do the workout in big heats with official judges and fans cheering. Frankly, it’s a intimidating and maybe even scary to do a CrossFit workout with a judge and so many people watching and cheering. Yet, year after year, many of our members step up to the challenge, sign p for the Open and put themselves out there in front of the community on Friday night – with no regrets. Why?

I think the biggest reasons why many people do the Open and Friday Night Lights are:

  • Support for the Diablo and CrossFit communities. If other members are doing it, so will we. 
  • Doing hard things makes us better people. A CrossFit Open workout may be the hardest thing we do in life – which makes us more resilient for other challenges we face in life.
  • To test our fitness against the rest of the world, and especially against our past selves. Checking the leaderboard the week after the workout is a thrill.
Most of all, I think we all love to share the amazing experiences of the Open: the camaraderie, the high-fives & fist bumps, the PRs and ultimately, the meaningful personal connections & memories we make with our friends. 

Sign up for the Open. You’ll be glad you did. 

  • The 1st Team Challenge was “Post An Open Promotion Video to Diablo’s Instagram!” OMG.. Black (2/20) & Teal (2/23) Teams CRUSHED this one. Team Pink will be posting on Monday, 2/26. We’ll tally the “likes” on Monday, Mar 3rd. Be sure to help your team by sharing their post in YOUR IG story and encouraging your friends to “like” the post.
  • How Do You Get On A Team? There are 2 ways to get on an intramural team: (1) sign up for the Open! You’ll be automatically added to a team. (2) Talk to a team Captain and they’ll add you to their team. Check the roster to confirm you’ve been added. 
  • Friday Night Lights 24.1: Friday, Feb 29th, 3:30P – 7:30PM. Sign up for a “Heat Time” on the Diablo App. And, be sure to represent your team colors for 24.1!
  • Friday Night Lights 24.2: Friday, Mar 8th, 3:30P – 7:30P.  Theme: 
  • Sun Mar 10: The 2nd Team Challenge: Bowling – Join your team on Sunday, Mar 10th at 3PM at Pacheco Bowl for a “Team Bowling Competition”
  • Friday Night Lights 24.3 & End of The Open Celebration: Friday, Mar 15th, 3:30P – 7:30P.  Theme: 

+ And then there were NINE… Baby Boom! – We now have confirmed at least 9 Diablo members/couples are expecting in 2024!!
+ Our Healthy Habit Challenge Ends on Sunday, Mar 2nd! – Be sure and do the last 24hr Challenge on Mon, Feb 26: Reflection!
+ Friday Night Lights! – Friday, Feb 29th 3:30P – 7:30P
Sunday Afternoon Bowling – Sunday, Mar 10th, 3PM – Pacheco Bowl

****THE LAST WEEK!!****

24HR CHALLENGE 7: Service To Community.
  • HHC 24hr Challenge 1: 24hours with NO SOCIAL MEDIA
  • HHC 24hr Challenge 2: Fast!
  • HHC 24hr Challenge 3: Register for the OPEN!
  • HHC 24hr Challenge 4: Go for a Hike! (1hr in nature, no headphones)
  • HHC 24hr Challenge 5: Meditate (A minimum of 15 minutes)
  • HHC 24hr Challenge 6: Connection (with a friend or family)
  • HHC 24hr. Challenge 7: Service. Clean Up Trash (10 items)
  • HHC 24hr Challenge 8 – THE LAST ONE: Reflection
  • HHC Stack 1: No Alcohol!
  • HHC Stack 2: Turn OFF all screen electronics 1 hour before bedtime. 
  • HHC Stack 3: “PIiability” on SugarWOD
  • HHC Stack 4: Practice Gratitude
  • HHC Stack 5: No Ultra-Processed Foods
  • HHC Stack 6: 25 Burpees A Day
  • HHC Stack 7: 5 Front to Back Scales Left & Right
  • HHC Stack 8: Roll-Out, Theragun, or Lacrosse Ball 10mins
  • HHC Stack 9: 30 Minutes of Walking


Feb Focus: 
 1. Technical Lifts  2. Squats. Skills: Open Prep Emoms

  • Mon: Power Clean. Metcon: 3m L-Sit Hold. 100m Farmer Carry for ea. Break
  • Tue:  OHS. Metcon: Amrap 8m – 6 HSSnatch, 9 C2B, 12 BJO (#65/95)
  • Wed: Carry Complex. Metcon: Max Cal Air Bike 30sec on/off x5
  • Thu: 5RFT – 250/300m Row, 60s Plank, 250/300m Row, 60s Rest.
  • Fri: CrossFit Games Open 24.1
  • Sat: Sandbag Complex. Metcon: Amrap 7m – 10 Pullups, 8 Burpees to target
  • Sun: Amrap 16m – 12 WB, 8 HPS, 4 HSPU. #75/115.

CRAIG’S LIST:   Make it an amazing week!

  • MUSICAL: MJ The Musical – Yvonne & I grew up with Micheal Jackson music, so this show was very nostalgic for us. It was an incredible performance and very well-told story. The dancing and live music performances were absolutely outstanding. The musical tells the story of preparing for Micheal’s last major tour – Dangerous – woven in with his life story, especially his relationship with his hard-driving, perfectionist father. Micheal was equally hard-working, a relentless perfectionist AND mind-blowingly talented.
  • ARTICLE: Scientists grew a pair of testicles in a lab.  This headline is confusing. But, yes, they actually reproduced mouse testes in a petri dish.
  •  ARTICLE: Peter Attia – A study comparing the effects of vegan and omnivorous diets fails Science 101 – This well-written article is a response to the NetFlix Documentary: “You Are What You Eat: A Twin Experiment” which compared the health results of an omnivore diet vs. a vegan diet in twins. Unfortunately, the “scientists” failed very basic scientific law by failing to isolate and test a specific independent variable. Thus, the differences in improved health markers may have simply been a difference in caloric intake – not the types of foods. 
  • SHORT VIDEO: How Sleep Impacts Weight Gain & Appetite – Dr. Matthew Walker & Tim Ferris 

Make it a great week!