Workout of the Day
STRENGTH
Back Squat
4-3-2-4
Notes
Complete the rep wave listed above. Start with a load that feels like RPE 8+ for the set of 4 reps. Build in load on the set of 3 and again on 2. For the final set of 4, aim to go heavier than your initial set. Use last week’s 4 and 2 sets as guidance for where to start today.
If your technique is holding up week to week, push yourself and find the edge, with likely 1 rep in the tank on most of the sets, not much more.
ASSISTANCE
3-5 Sets for Load
6-8 ea Rear Foot Elevated Split Squats
8-10 Pendlay Rows
30 sec ea DB Side Plank
Notes
Use a slower-down, faster-up tempo on the RFESS and rows.
Use your first set as a lighter warm-up to dial in balance, mechanics, and tempo. Then aim for progressively heavier sets, with at least two at RPE 8+.
Programming Template: Week 6/8
“This better be a blog worthy photo!” Indeed it is <3
20 years of CrossFit Diablo
Craig Howard has owned CrossFit Diablo since its inception in 2005, making it one of the oldest affiliates in the world and one of the few still under its original ownership. Before starting CFSBK, I remember watching videos of Diablo and thinking that one day I wanted to have a big, successful gym just like them. At the time, it seemed like a reach, but I knew the only way to find out what was possible was to just start. Show up, do the most we can with what we have, care about the people who trust us with their fitness, and try to have some fun along the way. Nearly 19 years later, we stand alongside Diablo and CrossFit Roots, with nearly two decades serving our local communities. Turns out, there’s no secret to our success. What worked in the park in 2007 still works today, consistency, working hard, and being kind. (the dogs also help)
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