Diablo members Robert Vigil and Jordan Sanders were recently promoted to Blue Belt at Sabre Jiu Jitsu in Concord. Putting our fitness to work by playing other sports or pursuing other physical activities actually makes us better athletes and reinforces our daily CrossFit habits.
Congratulations, Robert & Jordan!
“There is real magic in enthusiasm. It spells the difference between mediocrity and accomplishment.”
Norman Vincent Peale
DO OTHER THINGS
Last week, I wrote about the value of doing hard things. This week, I’d add: do other things. Recently, Diablo members Robert and Jordan were promoted from white belt to blue belt in Brazilian Jiu-Jitsu. Several members are preparing for HYROX Anaheim, while others have recently completed marathons. Our community also includes people who pursue bodybuilding, triathlons, cycling, hiking, and many other physical challenges outside the gym.
There is tremendous value in stepping beyond your usual training environment. A new pursuit exposes weaknesses, develops different skills, renews motivation, and makes fitness feel purposeful. Jiu-Jitsu demands patience, mobility, and composure. HYROX rewards endurance and pacing. Bodybuilding requires discipline and precision. Marathons and triathlons test preparation, resilience, and the willingness to keep moving when your body would prefer to negotiate.
CrossFit doesn’t have to be the only thing you do. In fact, one of its greatest benefits is that it prepares you to do almost anything. The strength, stamina, coordination, and confidence we build in the gym become a foundation for exploring new sports and accepting new challenges. Fitness is most valuable when we take it out into the world. So, find something different, sign up, become a beginner again, and put your fitness to work.
#itsup2us
5AM’r Miles Fates, circa 2009
OG Of The Week - Miles Fates
One of the very cool things about being a 20year CrossFit Affiliate is that we have a LOT of members who have been here with us for most of the journey – and are still showing up. Every week, I’ll post up an OG – in no particular order – so you can give them a fist bump when you see ’em at the gym.
This Week: Miles Fates (5AM’r) – OG SINCE 2008! And, still coming 3-5x a week. 2400+ visits! Miles is a classic OG CrossFitter – doesn’t check the workout, just comes in does the workout of the day no matter what it is and heads out to work. He’s also the guy on the whiteboard that most of the Diabros look for to see his score on the workout of the day so they know what to shoot for. (me included)
Miles began CrossFit at our first location (the Shed!) before he had kids.. and now, his son Finnegan is a member of our Diablo Teen Strong crew! Give him a fist bump the next time you see him and thank him for setting the pace for the rest of us!
CROSSFIT EDU: 10 PHYSICAL SKILLS
As first outlined in the “What Is Fitness?” article from 2002, CrossFit recognizes 10 general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. The first 6 are improved via training, ie, working out. The last 4 are improved via practice. While most other forms of fitness focus on a few of the general physical skills, CrossFit training blends daily workouts to address all 10 components of fitness. Read more here!
Last week, Procter & Gamble announced a definitive agreement to acquire science-driven supplement manufacturer Thorne HealthTech for approximately $3.8 billion from private equity firm L Catterton. The deal aims to expand P&G’s health care and wellness portfolio into premium, science-backed vitamins and supplements.
Our take: we’re going to wait and see. Thorne has an amazing reputation for quality in the supplement world, with extensive distribution in the healthcare industry. According to Tim Batemen (see podcast link below), P&G is keenly interested in Thorne’s online subscription model distribution system – which is not something they have for their products.
We will watch Thorne products carefully looking for changes product quality or ingredients. Tim doesn’t think that P&G would benefit from formula changes given the reputation of the brand.
PROGRAMMING THIS WEEK:
- Mon: Single DBs-Wall Walks-V-Ups — 4 RFT: 12 Alt DB Hang Squat Cleans, 100m Suitcase Carry (50m R/50m L), 4 Wall Walks & 16 V-Ups. (25/35#)
- Tue: Community Cup: “2007 Hopper” — For Time: 1,000m Row, then 5 Rnds: 25 Pull-Ups & 7 Shoulder-to-Overheads. 20m cap.
- Wed: CrossFit “Girl” Benchmark: “Ingrid” — 10 RFT: 3 Snatches & 3 Burpees Over the Bar. (95/135#)
- Thu: Strength: HSPU + Accessory. Metcon: Push Press-T2B — 3 Rnds: 15 Push Press & 15 T2B. (75/115#)
- Fri: Strength: Back Squat. Metcon: DB Devil Press-Box Step-Ups — AMRAP 7m: 12 Alt Single-Arm Devil Press & 12 DB Box Step-Ups. (25/35#)
- Sat: SDHP-Run-Rope Climb-Run — AMRAP 20m: 15 Sumo Deadlift High Pulls, 200m Run, 2 Rope Climbs & 200m Run. (65/95#)
- Sun: Row-Wall Walk-Single-Arm Strict Press — 5 RFT: 500/600m Row, 5 Wall Walks, 8 Right-Arm Strict Press & 8 Left-Arm Strict Press. (25/35#) 22m cap.
“We treat resistance training as optional. It is not. It is the most powerful intervention we have against aging.” Dr. Rhonda Patrick PhD.
Introducing “WOW” – A 6-week, weightlifting clinic for women who are interested in learning how to train with weights for strength.
Our 6-week clinic will only be available mid-morning (10AM) and in the evening (6:30PM) and will be limited to 12 participants. This program is ideal for women of any age who have little to no experience with weightlifting but want to learn. We’ll provide careful instruction and some awesome workouts. And, at the end, everyone will have the information and skills to train properly for strength and longevity.
Participants must be able to attend all 18 sessions.
IMPORTANT: These clinics have not yet been published or advertised!
If you have friends or family who may be interested, have them email us at [email protected]. We will be publishing this week with details on pricing and how to apply to participate.
CRAIG'S LIST: Stuff I'm Watching Reading, Using or Listening to..
YT: How I Became – The 2026 Fittest on Earth – James Sprague. This YoutTube video inspired me to want to do better in my workouts. The work that the ’26 Games athletes had to do over 5 days was unbelievable. Everyday was a literally physical beatdown, but they went back to their hotels, ate, slept, recovered and rallied big time every damn day – every damn workout. Listening to James tell his story is humbling and inspiring. Check it out!
YT: Tim Bateman on the DIablo Way Podacast! Diablo’s Tim Bateman, another 5AM’r, is also the COO of Calbee America Inc.- a snack food producer and subsidiary of $1.2b Calbee Japan. Tim talks ALL about how food producers establish distribution in retail stores – including the costs and other fees – in order to get products in the hands of consumers. Food production and sales is NOT easy. Tim also talks about CrossFit snack & drink success stories: RxBar, Perfect Bar, Fit Aid and more. He also fills us in on his thoughts on the recent Thorne acquisition by Procter and Gamble. Also available on Spotify and Apple podcasta.
