OPEN 2024! New Habit. Wodapalooza. More Echos. New Podcast. PreggoCF. PeePee. TWA 1.08.24


“The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit.” 
James Clear, Atomic Habits

The CrossFit Games Open competition is the world’s largest annual online fitness competition. It is a 3 week competition that begins on Thursday, February 29th and ends March 4th. More than 400,000 athletes are expected to register in 2024. CrossFit will release ONE workout each week on Thursday and scores must be submitted by Monday. The workouts are scaleable for every athlete! 

Diablo has a long history or participation in the Open and the CrossFIt Games (the final competition to determine the fittest athlete on Earth). Hundreds of our members have participated in the Open EVERY year since the inception in 2010. And, many Diablo athletes have competed at every level at the CrossFit Games: Individuals, Teams and Masters. The Sport of CrossFit is a big part of our heritage. 

Every week, for 3 weeks, we’ll come together on Friday afternoon & evening to do the Open Workouts together in our “Friday Night Lights” events. The energy is very high and everyone has a blast as we do the workout and celebrate our efforts. Coaches, competitors, and class members come together for an exciting and fun experience.

A Record Year in 2024!  This year, we want to break our record for Open participation and we need your help, please! Our friends at CrossFit Fort Vancouver in Washington (Justin Medeiros’ home gym!) and CrossFit Roots in Boulder, CO, have challenged Diablo to an Open Registration competition – for bragging rights. Last year, we finished behind both gyms – and I’m eager to redeem our reputation!  Registration for the Open begins on Tuesday, January 9th. Let’s go big on the 9th and put some distance between Diablo and CFFV & Roots! 

Register for the Open HERE On Jan 9th

2024 HEALTHY HABITS CHALLENGE (Jan 2 – Mar 3rd): We’re in it, and it’s not too late to join us!
Just check SugarWod EVERY day – even if you’re not coming in to workout. You’ll see the HHC challenges posted and, once a week, a 24 Hour Challenge. Just check the box if you accomplished the task! We’ll be keeping score and posting the results here:  Diablo HHC 2024

** Important **  If you forgot to check the box on SugarWOD, go back on the calendar and submit! We’ll let you go back 7 days.

HHC WEEK 1 STACK:  No Alcohol! .. This is going to be on until the END (March 3rd).HHC 24hr Challenge 1 (Sun, Jan 7): 24hours with NO SOCIAL MEDIA… harder than you think.HHC WEEK 2 STACK 2 (Beg Jan 8):  Turn OFF all screen electronics (phone, computer, TV, etc) at least 1 hour before bedtime. HHC 24hr Challenge 2 (Sun Jan 14): 24hr Fast!

TWEET OF THE WEEK:  Social Media Ban . . . 


Two Teams At Wodapalooza! – The 2nd Largest Annual CrossFit Competition is held in Miami in January. This year, Diablo has athletes on TWO teams competing in the Rx Men’s Team Division! Competition starts on Thu, Jan 11 through the 14th.Team NorCal Boyz: Coach Jackson will be joining former Diablo Coach Mike Olivas (CF Kindrid) and his friend, Isaac Encinas (CF 916)Team PRsAllDay: Coach Cole Gravitt, Sean Reifel and former member Nate McCallionMore Rogue Echo Bikes At Diablo – We sold the rest of our Assault Bikes (don’t worry, we have 3 left for height-challenged athletes) and have ordered 7 more Rogue Echos. Once they arrive, we’ll have 25 total bikes for class. Foldable Lightweight Mats – We now have 10 BJJ mats (6’x3′) for handstand push ups, wall walks, and floor work. They’re lightweight, sturdy and have just enough cushion. 

PRSALLDAY PODCAST ETC ** New Format Added! **
Coach Jamie Lee & I are going to do a 10 minute-ish review of the PRsAllDay week’s programming and upcoming events at Diablo. Check out our FIRST INSTALLMENT OF TWA HERE!

Podcast – Tue 10AM:  TBALast Week:  Keith Knapp, CrossFit Director of Marketing (THIS WAS ONE OF OUR BEST!)

THE WEEK AHEAD:  (check out our weekly video update)

Jan Focus: 1.Skilled Barbell Lifts  2. Squats  Skills: Gymnastic

Mon5rnds EMOM – DB Snatches, Burpee BJO, Pull Ups. 30s On/Off, 30/30, 40/20, 1m, 1mTue: 1 C&J every 90s x 12 – Heavy Effort. Metcon: Amrap 8m UB – 6 DB SPress, 8 FS, 10 HPCWed: For Time, Partition As Needed – 80/100c Bike, 10 Rope Climbs, 100 Push UpsThu: Back Squat 5×3. Metcon: 4RFT – 12 DB FR Lunge, 12 DB DL, 24 SitupsFri: 5RFT – 500m Row, 2m RestSat: CFG Open 21.1  Wall Walks & Double UndersSun: Amrap 5m/10m/5m (1m Rest) – 12 WB, 20/30c Bike, 12 TTB, 15 OH KB Swings


PREGGO RESOURCE!  PREGNANT CROSSFIT ATHLETE GUIDE:  Currently, to the best of my knowledge, we have 5(!!) pregnant members at Diablo. Here’s an amazing list of resources from my good friend, Nicole Christensen at CrossFit Roots, for anyone continuing to CrossFit while pregnant.PODCAST: Peter Attia with James Clear – Building & Changing Habits. This is one of my top 10 favorites. Peter basically breaks down Clear’s “Atomic Habits” into bite size morsels for us. It’s a great listen for the new year!  YouTube link above. It’s also on Apple & Spotify.ARTICLE:  Finally, We Know Why Pee Is Yellow. Yvonne sent this one to me. Admittedly, I was instantly intrigued. The fascinating part of this is the relationship to our gut bacteria – something that is being studied significantly as scientists discovering myriad relationships to our overall health. ARTICLE: Study Finds Specific Cancers Could Be Prevented by Exercise – Not surprising – and, the study found that exercisers who get cancer live longer than those who are sedentary.

Make it an amazing week!


The post OPEN 2024! New Habit. Wodapalooza. More Echos. New Podcast. PreggoCF. PeePee. TWA 1.08.24 appeared first on Diablo CrossFit.


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