Borrowed from Diablo member (since Oct 2023) Christian Dean’s social media:
“I don’t usually like Facebook memories but this one? I’ll take it.
14 years between these two photos. 20 on the left. 34 on the right.
This isn’t about a “before and after.” This is about consistency in whatever form it shows up. I’ve had seasons where I was up, seasons where I was down, and everything in between.
But one thing I’ve always done is keep showing up for myself. Over and over again.
That’s the real glow up. 🙌🏾”
“It isn’t about ‘before and after’. It’s about consistency in whatever form it shows up.”
Christian Dean
“IF YOU DON’T COME WE DON’T CARE – but, if you do, we will.” This is a quote from a sign in Diablo’s lobby in 2009. Our website added: “If you want results . . .that is entirely up to you.”
For a fitness business, our approach was certainly not conventional – and was likely considered off-putting. However, when we started Diablo CrossFit, we knew that the most important ingredient for success of ANY fitness methodology was consistency. Without consistent participation, failure is guaranteed. And, as we all know, the same is true with nutrition management.
Take another look at the pictures I posted from our member Christian Dean – and read the caption. Christian has clearly made incredible progress to transform her health and her physique, literally saving her own life – and she gives credit to one thing: “consistency”. Despite the ups and downs in her life (check out her incredible story in this podcast) over the last 14 years, Christian kept “showing up for herself.” She loves CrossFit, but she’s only been with us for 2 years. The other 12 years Christian sought advice from Doctors and nutrition coaches, went to 24hour Fitness, fell in love with Peloton and kept showing up.
When Christian walks through the doors at Diablo 3-4x a week, she brings a lot of positive energy which sets the tone for an awesome workout and keeps her coming back for more. And the only thing Diablo has to do is provide quality coaching and an awesome CrossFit class experience.
So, if you want to transform your fitness and health, just show up – consistently. We’ll send you email reminders, but we can’t make you come. However, when you do, we’ll make sure you get an excellent workout, an awesome class experience and some motivation to come back again.
#itsup2us
SAP Center, San Jose – July 24 – 26
Needless to say, I’m pretty pumped that the 2026 CrossFit Games – the 20th Anniversary of the Games – will be held at the SAP Center (SJ Sharks) in San Jose. This is a beautiful, modern sports arena with a LOT of parking, entertainment, restaurants and bars, ALL within walking distance.
If you’re a fan of CrossFit or CrossFit athletes and competitions, you MUST make plans to attend the Games, at least for 1 day. The Games are an incredible experience for CrossFitters – the vendors, the fan activities, the community and of course, the competition. The Games are a mecca for CrossFit – fans will come from around the world just to be a part of the whole experience.
I’d love to have a very large Diablo community presence – especially since 2026 is also Diablo’s 20th year of affiliation with CrossFit!
Check out Diablo Coach Amanda Hari’s great vlog on the 2026 Games location.
INTERMITTENT FASTING CHALLENGE WEEK 3: “3×16/8” – Every week from now until the end of the year, I’ll post a fasting challenge that will begin with some simple time restrictions and will finish with some longer (and safe) challenges. Log your results for the week on the Diablo App: IF CHALLENGE. Feel free to jump in and start any of these weeks!
NOTE: Black coffee, tea and water and non-sweetened electrolytes are OK.
- IF CHALLENGE WEEK 3 (Oct 27 – Nov 3): Complete 3 CONSECUTIVE Days of “14/10” – 14 hours of fasting and 10 hour eating window.
- IF CHALLENGE WEEK 1 (Oct 12-19): Complete 2 days of “16/8” – 16 hours of 0 calories, and 8 hours for eating.
- IF CHALLENGE WEEK 2 (Oct 20-27): Complete 3 consecutive days of “14/10”
Important, during your hours of eating, prioritize protein and healthy foods.
Come watch our lifters compete this Saturday, November 1st at Diablo , 11AM-3PM!
CROSSFIT OPEN THROWBACK – CHRIS PAGANO’S STORY – Chris suffers from an incredibly rare genetic abnormality called “Glut1 Syndrome.” He joined Diablo CrossFit in 2017 and has been working for us since 2020 for media (photography) and operations.
Chris has also participated in the CrossFit Games Open since 2019 and since 2021 as an Adaptive Athlete (62nd in the World in the Men’s Intellectual division in 2025!). He’s already training hard for 2026, including personal training sessions with Coach Chad. Check out his story below.
Side note, this excellent video biopic was produced by former Diablo member and CrossFit media pro, Stephen Stover.
PROGRAMMING ** THIS WEEK **
- Mon: HSPU Skills. Metcon: Bike-BBJO – Amrap 2Rnds: 2m MaxCa AirBike & 2m Max Burpee Box Jump Overs
- Tue: Primary Strength – Squat Clean & Split Jerk.
- Wed: Secondary Strength – Snatch. Metcon: Clusters & T2B. Amrap 6min – Buyin: 5 Clusters EMOM, then max T2B
- Thu: 5K Row Time Trial
- Fri: Partner Workout – Run-WB-PushUps – Amrap 20m 200m Run ea, 40WBs (FC Hold), 40 Pushups (FC Hold)
- Sat: Bike-C&J-T2B – E5MOMx4 with 1m Rest: Buy in: 20/30c Bike, then Amrap 5 C&J, 8 T2B (#95/135)
- Sun: 5Rnds for Time – 35Dubs, 9 OHs, 6 Lateral Burpee over Bar (#65/95)
CRAIG’S LIST: Running / Rucking Shoes
- Topo Athletic MT5 – I finally broke down and purchased some shock-absorption shoes for running & rucking. The fact is that my hips, knees and low back just can’t handle the repetitive stress after many years of trail running, marathon training, and recently, rucking. I’m walking, hiking or rucking 60-90mins a day with the dogs and I need some impact relief. I tried these shoes on at Sports Basement and instantly loved them. Topos have a nice wide toe box, a very minimal drop and plenty of cushion. (This is a very cool shoe company.)
Make it an awesome week!
Craig
