ON TO SEMIFINALS
9 Diablo Athletes qualified for SemiFinals Competition (unofficially)!!
Kendra Watters qualified for the Individual Semis AND in her age group.
All of the athletes will be competing in the Online Semis beginning May 7th through the weekend at Diablo.
Meanwhile, Diablo’s Quarterfinal Registrations were 3rd in THE WORLD (tied with CF Hype)!!
Yvonne and I are incredibly proud of our members’ support for CrossFit and our affiliate, especially in our 20th year of affiliation with CrossFit.
Thank you, athletes for showing up – big-time!
“Everybody comes to a point in their life when they want to quit, but it’s what you do at that moment that determines who you are.”
David Goggins
ARE YOU COACHABLE?
When I look at the list of athletes who moved on to Semis, I realize there are some common traits – one of them being “coachability.” The athletes who make the most progress at CrossFit — especially the ones who eventually become competitive — are usually the most coachable. That doesn’t mean they’re the most talented. It means they’re open-minded enough to hear feedback without getting defensive, and humble enough to realize that the way they’ve always done something may not be the best way to do it. They’re willing to adjust their technique, try a new approach, change their pacing, or even pull back on volume when needed (!!). In a gym like ours, the people who improve the fastest are rarely the ones who think they already know everything. They’re the ones who still want to learn.
Coachability also shows up in action. The most coachable athletes ask good questions, then actually follow through. There’s few things more frustrating for a coach than when someone asks for advice and doesn’t take it. Coachable athletes care about getting better, not just looking busy. They stay after class to get in a few extra reps, spend time on mobility, clean up a movement pattern, or put in the boring work that eventually makes the flashy stuff possible. And maybe most importantly, they have patience and persistence. I say this a lot (!!): progress in CrossFit isn’t always linear. PRs stall, skills disappear, setbacks happen, and sometimes the barbell feels like it has a personal grudge. But coachable athletes don’t quit when progress slows. They trust the process, stay consistent, and keep showing up ready to learn. That’s usually the difference between people who dabble in improvement… and people who actually achieve it.
Stay the course.
#itsup2us
SPRING DATES TO REMEMBER
- RUN BETTER CLINIC with Coach Monica – Sat, April 11th and Sat, April 25 at 11AM. Limit 8 people per clinic. Register on the app: “Events”
- BRING A FRIEND DAY: Sat, April 18th, 11AM. These are partner workouts and always a blast. Sign up on the app (and your friend too!)
- MURPH! – Memorial Day, Monday, May 25th. Coach Stef will be making killer breakfast tacos for finishers!
NEW CLASS: “LIVE STRONG!”
Actually, it’s just a re-brand. We’ve had several members ask to participate in our Masters 55+ class (M,Tu,Th,F at 10A) – but they’re younger than 55. This class is gaining popularity as a result of the programming: Strength training focus on Mondays & Fridays and Functional Bodybuilding on Tuesday & Thursday. And, the class always ends with some core + intensity training. In fact, the programming for this class is the recipe for longevity: functional strength with some intensity intervals. Hence, the new name: “LIVE STRONG!” Come check it out: Mon, Tue, Thu & Fri at 10AM.
PROGRAMMING THIS WEEK:
- Mon: DL-PULLUPS-RUN – Amrap 20m: 12DL, 12 Pull-ups, 600m Run (125/185#)
- Tue: Back Squat & DB Bench Press. Metcon: BIKE-PUSHUPS – Amrap 7m: 3,3/6,6/9,9… Cal Bike & Hand-release Push Ups
- Wed: WW-T2B-DBSN-FC – 3x5m, rest 1m: 3WW, 9T2B, 12 Alt DB Snatch, 100m FC (35/50#)
- Thu: Skill – BALANCE & HOLD. Metcon: C&J-RUN-FS-RUN – Amrap 12m: 5 C&J, 200m Run, 5FS, 200m Run. (95/135#)
- Fri: Loaded Carry Complex. Metcon: 3k Row for time.
- Sat: WB-BJ-DB PRESS – Amrap 16m: 8WB, 12BJ, 8WB, 12 DB Strict Press (35/50#)
- Sun: PC-BIKE-BMU – 4RFT: 6 Power Clean, 12/18c Bike, 8 BMU (125/185#)
- !! PODCAST !!: Diary of a CEO with Rhonda Patrick – Stop Touching Reciepts and Visceral Fat is destroying your organs (new study) – these 2 of my favorite Podcasters breaking down some incredibly new data on chemicals in plastics and, visceral fat and it’s relationship to dementia and insulin resistance! Listen to this one. Also on Apple Podcasts.
- !! PODCAST!!: Are Human Drivers Finally Obsolete! Freakonomics Radio (Search Engine Podcast) I LOVED THIS ONE – this is actually a rebroadcast of a different podcast: Search Engine – which loves to do deep dives on cool subjects, like “Driverless Cars.” This is Part 1 of a 2 part series that talks about how a secret project at Google led to dirverless cars – along with a 150 history of transportation, the automobile industry and autonomous driving. They get into the weeds on tech challenges, car company politics, legislative challenges, unions and more. Driverless cars is a MUCH more complex topic than I realized. Also, today’s autonomous vehicles are not the first ever. In fact, there were autonomous transportation vehicles more than 200 years ago… Also on Apple Podcast.
