IN THIS EMAIL - Deep Practice
- Gains from 5000
- Watch The Games
- SGT Waitlist
- Rolling Deep
- Fall Classic
- Talent Code
- Protein!
DEEP PRACTICE… There are several skills in CrossFit that are not easily learned – and from time to time they’ll show up in a workout: gymnastic skills like pull-ups or toes-to-bar, and double unders. Unfortunately, these skills are not like the barbell movements. You can’t reduce the weight to improve the movement. If you want to master the high skill gymnastic or bodyweight movements, you’ll need to grind.. thoughtfully and consistently. As Daniel Coyle describes in his excellent book, “The Talent Code“, the process of learning a skill is neurological: the brain sends a signal to the appropriate muscle groups to act in a desired manner. Repetition of the same movement results in a myelin coating on the neural pathways that increases the signal strength and speed over time. To establish this successful neurological pathway, we need “deep practice” – repetitions of the desired movement, over and over again. However, it is crucial, according to Coyle, to not grind THROUGH the skill with flawed movement but instead, rehearse proper movement until it is mastered. In other words, don’t force it, break it down into repeatable movement patterns that mimic the desired outcome and practice, practice, practice. So, how can we do this with gymnastics or double unders (or, the Olympic lifts)? First, spend an hour with an expert (a CrossFit coach) and learn the proper drills for the desired skill. Then, commit to daily practice for short bursts for as long as it takes. Check in with your coach every few weeks or months, as you continue your “deep practice.” You’ll get there. But patience, persistence and proper movement are crucial. 5000 DONE! Congratulations to our July Push Up / Squat Challenge Crew for getting it done! Everyone started with 5 of each and adding 5 per day.. the numbers piled up quickly, ending with 155 push-ups & squats on the 31st of July. Feedback from some participants: - “What I have learned that with challenges I like to write them down because if it’s not written it didn’t happen. My push-ups definitely got better..”
- “When I started [at Diablo] in March, I couldn’t do 10 pushups. I can now do 25 reps in a row for 3 sets no problem.”
- “Get out of bed drop right to the ground. I’d start the day with 30, make coffee do 30 more and then just fit them in throughout the day.”
- “I really liked this challenge and truly believe it helped me get better at both push-ups and the depth on squats.”
Well done: Amy Zhou, Athena Durant, Carey Hummel, Dee Sanchez, Han Phan, Coach Herald, Jason Pederson, Keith Brown, Kim Hilen, Jon Brown, Lisa Himmel, Matt Michaelsen, Mel Gastellum, Melanie Bateman, Nathan Colton, Philip Pattison, Rohit Ramkumar, & Ryan Durant. THE CROSSFIT GAMES BEGIN THIS WEEK! As the Olympics wind down at the end of this week, its time for the CrossFit Games to begin! Remember, the Games began earlier this year with the OPEN – with nearly 400,000 participants. We moved on to the Quarterfinals, then the Semis in May and now we’re down to the fittest 40 men and women in the world! (the Age-Groups and Adaptive athletes compete next month). This is an exciting year because it is the first Games to be held in Ft.Worth Texas at the relatively new Dickies arena. The competition begins on Thursday, August 8th and finishes on Sunday the 11th. You can catch all the events and heats on YouTube (CrossFit Games channel) or on ESPN+ ! I’ll be there in person and will share my experience on Instagram and Facebook. And, on Thu or Friday, I’ll podcast live from Ft. Worth on the @prsallday YouTube channel. SMALL GROUP TRAINING: SEP 2024 Diablo’s Small Group Private Coaching program begins in September. SGT provides a dedicated coach and class time for no more than 4 athletes per class. Our SGT program is ideal for someone who wants a more personalized program, is new to CrossFit, dealing with limited mobility or injury, or even, competitive athletes. LEARN MORE HERE Confirmed coaches / times: - Jamie Lee (MWF 9:30A & 11AM)
- Maddie Griffin (Tu/Th 11A & 1P)
- Alessandra Pichelli (TBA)
Join our waiting list! If you, or someone you know are interested in our Small Group Private Training program – join our waitlist! You’ll be the first to receive our official class times and registration information. | 
