“Be the person you needed when you were younger.” Ayesha Siddiqi
4Q21 HEALTHY HABIT CHALLENGE Instead of a “Sober October” we’re going to bring back our RC19 (Reverse the Covid19) daily tracking challenge on Sugarwod – for the entire fourth quarter. Oct – Dec is the time of year when we typically let ourselves slide: we eat more, drink more and fitness less. The holidays wreak havoc on our habits.
The good news is that accountability via habit tracking is one of the most successful way to maintain our healthy lifestyles. Everyday you’ll have the opportunity to earn 100 points – for the previous day’s healthy activities.
- 20pts – No Alcohol
- 10pts – 15 min Morning Walk (fasted)
- 10pts – 7+ Hours Sleep
- 10pts – WOD
- 10pts – No Processed Carbs
- 10pts – No Sugar
- 10pts – 25 Air Squats + 25 Push Ups + 25 Sit Ups (break it up throughout the day as desired)
- 10pts – 15 min Evening Walk
- 10pts – No Social Media
Log your score, your successes and your challenges on Sugarwod daily!
OCT 23: AMAZING GRACE CHARITY WOD Every year, our Diablo Community comes together to complete the CrossFit benchmark workout “Grace” – 30 Clean & Jerks for time #135/95 – while contributing donations to a local charity. This year, our donations will go to the Concord Youth Community Center an amazing non-profit organization helping kids with education support and fitness programs. Our contributions will help provide scholarships for children of low-income families in the area who cannot afford membership fees. More than 20% of the participating kids are on scholarship.
TWEET OF THE WEEK: From @diablocrossfit – “We are normalizing normal. #nomasks #nomandates”
WORKOUTS
October Focus:
- Primary: Front Squats
- Secondary: Deadlift + Benchpress
- Skill: Rower Pacing
Progressive Programming October Plan
The week ahead:
- Mon: Front Squat. Metcon: Amrap 7m – 12 DB FRack Lunge #35/50, 9 DB Strict Press
- Tue: Row Skillz – 5x500m. Core Work.
- Wed: 6RFT – 5 RMU, 5 C&J #105/155, 16 Pistols
- Thu: Amrap 25m – 200m Run, 3 Rope Climbs, 200m Run, 3 WWalks, 200m Run, 2min rest.
- Fri: Deadlift/BPress. Metcon: Green Machine!
- Sat: 3RFT – 10/15c Bike, 15 SArm DB Press #35/50, 20 Situps, 10/15c Bike, 15 SADB Press, 20 Situps
- Sun: Amrap 14m – 12 C2B Pullups, 9 Burp Box Jump Overs, 6 HSClean #105/155
CRAIG’S LIST (Stuff I’m Reading, Hearing, Watching, Using or Buying)
Pandemic’s Peloton Obsession Turns To Peloton Fatigue – Very interesting article about the fall off in participation in Peloton workouts. As life returns to normal for many people, the habit of home fitness becomes the sacrificial lamb. Don’t want to say I saw this coming, but…
Talking Elite Fitness with Eric Roza Part 1 – In this episode, Eric Roza talks about the affiliates and projected growth outside of the US. He talks about his new, very impressive management team and the amazing opportunities ahead for CrossFit. He’s clearly very passionate about CrossFit and how it changes lives – as is his management team, which now includes a Chief Technology Officer and Chief Marketing Officer.
Talking Elite Fitness with Eric Roza Part 2 – Skip past the “Ricky Garard PED” stuf. In this episode Eric talks about the CF Games and the plans for growing the sport and the event.
Huberman Lab #39: Dopamine for Motivation, Focus & Satisfaction – Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. He’s been on Joe Rogan a few times. I am really enjoying this episode and learning a ton about how dopamine affects our lives and happiness. It’s also very helpful to understand my daughter’s habits. He gives tips for managing and maintaining healthy dopamine levels.
Make it an awesome week!
Craig
