After 14+ years of CrossFit, Kim Hilen is officially certified!
“Make the most of yourself, for that is all there is of you.”
Ralph Waldo Emerson
PREVIEW
- A Noble Profession
- October is Over
- Best Worst Workout Last Week
- Obnoxious Branding
- Squats, Deads & Handstands
- Get Off Your Ass
- UhhhMazing Story From CF
- JD Is A Cool Dude
A VALUABLE EDUCATION & NOBLE PROFESSION – Recently, our General Manager, Kim Hilen, attended and passed the CrossFit Level 1 course after many months of pressure from me. Kim, age 54, is an impressive athlete and is passionate about fitness and healthy nutrition. She has been CrossFitting for almost 15 years and is a role model and inspiration for many of our members. But, she refuses to coach.. and that’s ok. After finally relenting to my pressure to take the Level 1 course, she admitted that it was an awesome learning experience – even with 14+ years of CrossFit class experience.
The CrossFit Level 1 is a two-day, in-person course at a CrossFit affiliate. There’s usually one or more every month within a reasonable drive for most people. At the L1, you’ll learn about the science behind the CrossFit methodology, the definition of fitness, the sickness to wellness continuum – the nitty gritty. You’ll also learn all about functional movements, and how to teach them: from core to extremity – and get a chance to do them in workouts. Best of all, you’ll gain confidence in your skills and a big dose of knowledge to share with others.
Almost 50% of American children are clinically obese. 30% are diabetic or pre-diabetic. Almost 50% of Americans are affected by one chronic condition. We are literally killing ourselves – and the longterm economic impact is in the $ trillions. We cannot depend upon the Government, our Healthcare system, or Big Pharma to save us. We can only save ourselves. And, in my strong opinion, the fastest path to health includes CrossFit.
So, I encourage everyone who has benefitted from CrossFit, to give back by sharing CrossFit with others. And the best way to share CrossFit with others is to get certified – and teach others, whether it is in your garage, at your work, at a park or at a CrossFit gym. Many affiliates around the world are hungry for part-time coaches! And many of us likely have a few extra hours a week to Coach a family member, a friend, a co-worker or, maybe a class at an affiliate. And the best part of coaching: the awesome feeling of sharing empowering knowledge with someone else. There’s not much better than teaching someone their first pull-up or a proper deadlift. Its an incredible feeling.
Find a CrossFit Level 1 certification near you.
ITS OVER! SOBER WALKTOBER – Preliminary results, about 40 Diablo members were alcohol free and and walked a total of 11.1 million steps (2,232 miles) in October!! We’ll publish official results next week!
BEST WORKOUT LAST WEEK (new!) – Each week I’ll share my fav PRsAllDay workout from last week. Give ‘it a try if you can! This one is courtesy of Coach Herald who programs our Functional Bodybuilding class 2x a week. You’re prolly gonna need 45+ minutes to complete. It is NOT a metcon! Take your time, go heavy and break it up as you want:
“Pump King Spice Cold Brew”
Choose any weight to accomplish all reps. Break up as desired:
- 50 DB Bench Press
- 25L/25R Gorilla Rows
- 25L/25R DB Suitcase Walking Lunge w/ 1 DB
- 50 DB Romanian Deadlift
- 50 Curl-to-Press
- 50 Deficit Push-ups
- 50 Overhead Tricep Extension w/ 1 DB
- 50 Waiter Curls
Finisher: Accumulate 3 minutes of a Hollow Hold
A BIT ABOUT DIABLO… In 2015 Diablo owned a fitness equipment business called, “Diablo Fitness Engineering.” As I shared in a past email, DFE was established primarily to satisfy city zoning requirements for our business (fitness studios were not permitted in the light industrial zone location for Diablo CrossFit). We sold CrossFit gym equipment, rigs, bars, bumper plates and more. We also rented equipment to local competition events and often set up a vendor booth to sell our equipment and apparel.
Since we were hauling equipment around the Bay Area, and often participating in local events, we decided to promote our brands on a truck and trailer. My partner, Jeremy Jones, drove the truck as his daily driver which he said was often a pain because it was branded so obnoxiously. He to be on his best behavior always.
The trailer was helpful, but honestly, was an older model and did not have sufficient carrying capacity for the gear and weights we transported. We had several blowouts in our travels – one that happened with a full load on Hwy 680 at Hwy 4 late at night that resulted in a roadside load transfer.
The truck and trailer did their job: everyone knew when Diablo arrived. We had an overwhelming presence – especially when our community was with us! The picture opportunities were great, and the memories better – those were some awesome times.
- November Focus: 1. Front Squat. 2. Deadlift. Skill: Conditioning / Handstands
(PRs: Newsletter) - Mon: Front Squat. Metcon: Amrap 7m – 3,6,9,12.. SA KB Press & WB
- Tue: Pace & Consistency – Alt E3MOM x5 (30min): Run 400m. Row 450/500m.
- Wed: Deadlift. Metcon: 5RFT – 10 Russian KB, 8 KB Goblet Squats.
- Thu: Handstands. Metcon: AMCaAP – Airbike. EMOMx5, Buy In: 30DUs.
- Fri: Amrap 20m – 10 Burpees, 2 Rope Climbs, 10 Burpees, 8 T2B.
- Sat: 10RFT – 4 Snatches, 8 FR Lunges, 200m Run (#65/95)
- Sun: Partner Amrap 16m – 18 S2OH/DL Hold, 15 HPC/FR Hold, 12 Burpee over Box/ OH Hold (#75/115ZZ)
CRAIG’S LIST:
Research/News: UC Boulder – Prolonged Sitting Can Sabotage Health When looking at deaths from heart disease, Wen’s group found that people who mostly sat through their workdays had a 34% higher risk than non-sitters. Risks were roughly similar for men and women.
YouTube – Strength In Community: Luis’ Journey from Addiction to Recovery – WOW. This is an incredible video. Please take 15 minutes to watch all the way through. CrossFit transforms lives.
YouTube – CrossFit Training – New YouTube Channel! – sooooo much good CF training content.
YouTube – Rogan & JD Vance – (Not a political post). As I pointed out last week, I enjoy Rogan’s ability to show the real person and personality sitting in the chair opposite him. JD Vance is a good man, a great speaker and a better listener. He’s a family man with some really funny and relatable stories about raising his children. He was a moderate conservative with a willingness to listen and consider all sides of an argument.
Make it an awesome week!
Craig
