The Week Ahead 11.11.18

“Dude, suckin’ at something is the first step to being sorta good at something. ” Jake, “Adventure Time” 

Smoke Alert!  

We’re checking air quality every day. When air quality dips to poor, we’ll keep the workouts indoors – no running. If you’re susceptible to asthma attacks, please check with your doctor prior to hitting a metcon.


Diablo Adventure Club – Black Diamond Mines Tour  

On Sunday the 11th, the Diablo Adventure Club toured the Black Diamond Mines in Antioch. This was very cool and included a deep descent into the hills of Antioch. Only a few miles from Pleasant Hill, the Black Diamond coal & sand mines provided were the primary source of coal for San Francisco & Sacramento. Be sure to join the Diablo Adventure Club Facebook Group to stay up on all future events. Thanks Coach Jen!


Diablo Progressive Programming – New YouTube Page

Diablo’s Programming is now available to CrossFit affiliates worldwide via Sugarwod. And, we’re building a movement library! Check it out and subscribe to our YouTube page: Diablo Progressive Programming YouTube Page

Programming Review 

Diablo’s Weekly Programming is always available on Sugarwod!

  • Mon: Turkish Get-Up Complex. Metcon Couplet: Hang Power Snatch & Toes-2-Bar.
  • Tue:  AMRAP15M: 25/30cal Row, 16 Single-Arm DB Squat Cleans, 15 Push Ups (HR)
  • Wed: Gymnastic Strength then, 5rnds for time: 200m Med Ball Run + 10 Alternating Pistols
  • Thu:  Deadlifts 5×3 then, 10-to-1 KB Swings + 1-10 Sit-ups, with 6 Box Jumps after ea. rnd.
  • Fri:  5 x 1 OH Pause Squat + 4 OHS then, 15-12-9 Hang Power Cleans  + Thrusters (#75/115)
  • Sat: Pull-up work. Then, AMRAP9m: 750m Row buy-in, then 7 Burpees + 35 DUs
  • Sun: AMRAP 20m: 60c Row 60, 50 Wall Balls, 40 KB Swings, 30’ HS Walk, 20 Strict DB Sit Ups
Diablo Totally UnOfficial Turkey Trot 2018

MORE INFO: Nov 22nd, 8:30 AM at Hidden Lakes Park in Martinez. This will be our 12th Official Turkey Trot. Let’s make it the biggest yet!

Intragym Comp 2018 Holiday Edition

Workouts Announced on Monday, Nov 12th. – all levels welcome!  Visit our Event Page for details & registration. Saturday, Dec 1 at Moxie in San Jose! This will be a partner comp: MM, MF, or FF. Holiday themed attire would be very entertaining!

Diablo Annual Holiday Party – Dec 15 

Hold the date! Our annual Holiday Party is confirmed for Saturday, December 15th at our Pleasant Hill Location. Details to be announced soon. 

Craig’s List:

The list of the 16 Official CrossFit Sanctioned Events for 2019. The male & female winner of each of each of these events qualifies for the CrossFit Games. This should make for a very interesting year of competing! Diablo’s Alessandra Pichelli has confirmed that she has qualified and will participate in the Dubai CrossFit Championship in December 15-16.