“Everything negative – pressure, challenges – is all an opportunity for me to rise.” Kobe Bryant
Congratulations 2019 Tom Jones Award Winner: The Mayor of Diablo, Dean Quiambao
Holiday Party: The Holiday Party was a blast! We’ll definitely be returning to the Back Forty next year. Check out Stephens Pics.
Fit-Over-50 Starts Monday!: Last Chance to Join. We are limiting attendance to 10.
Reminder! Row’d Royalty 20.2 Scores due Monday at 6PM!: Down & Back Again. 500>100 then 100>500 with a 1m rest between intervals. This is a spicy little test. Give it a shot, even if you’re not competing.
Julie Soderstrom is a stud! I loved doing this interview. This girl has overcome quite a bit in her life and she shows up almost every day for CrossFit. Check out her video interview.
THIS WEEK’S WORKOUTS – Another cool week (Filthy 50!)
For this week’s workouts & scaling, please visit our website or Sugarwod
⚬ Mon: 5RFT- 7/10c Bike, 5 HSPU, 10 T2B, 15 WB, 1m Rest
⚬ Tue: Amrap17m – 250/300m Row, 3/5 RMUps, 450/500m Row, 12 BJumps
⚬ Wed: Squat Clean Test. Then, Dumbbell “DT”: 12 DL #35/50, 9 HClean, 6 S2OH
⚬ Thu: Turkish Getups. Then, 3 RFT: 60 DUs, 30 Sit-ups, 15 Push-ups
⚬ Fri: Fran!
⚬ Sat: 2 RFT: 800m Run, 20 KB Swings #35/53, 20 Walking Lunges
⚬ Sun: Amrap20m – 7/10c Bike, 5 BMUps, 8 S2OH #95/135, 200m Sandbag Carry, 1min Rest
CRAIG’S LIST (stuff I’m reading or listening to)
Been on the computer at TON this week because of Row’d Royalty stuff, so I haven’t had a lot of time to read. To concentrate, I listen to music on my new Bose Noise canceling headphones. These things are truly amazing. And, this is my 2nd pair! I just traded up from the original Bose Noise Cancelling Headphones purchased 19 years ago (they still work!).
Favorite concentration station: Classical Music for Studying on Amazon Prime Music.
Rhonda Patrick shared this article on Twitter. It’s important. Visceral fat is dangerous! Belly Fat Linked To Increased Risk of Repeat Heart Attacks. The study followed more than 22,000 patients after their first heart attack and investigated the relation between abdominal obesity (measured by waist circumference) and the risk for recurrent cardiovascular disease events.
Still listening to this in the car: Can’t Hurt Me: Master Your Mind and Defy the Odds, David Goggins. Listen to the audio book and David will give you some cool challenges each chapter. Every time I listen, I want to workout or go for a run.
Have an awesome week!
