The “Try Before You Buy” Crew:
Our first “Bring A Friend Day” in 10+ Years!
(may have to do it more often…)
“Idealistic as it may sound, altruism should be the driving force in business, not just competition and a desire for wealth.”
Dalai Lama
DON’T DO CROSSFIT: Today I stood in front of 20-ish nervous newbies and introduced them to CrossFit. Like any certified CrossFit Coach (and many passionate CrossFitters), I have ALL the reasons why everyone should do CrossFit. Just ask me…and prepare to listen.
However, as I thought about the people in the room I realized that they’ve heard all the positive reasons from their family or friend who brought them to our gym. So, unlike other CrossFit affiliate owners, I decided to validate all the reasons to NOT do CrossFit – the things that they were likely thinking or read about somewhere.
- CrossFit is Expensive
- CrossFit Is Dangerous
- CrossFitters Obsess About CrossFit
CrossFit IS expensive, especially when compared to other membership only gyms with no class options. CrossFitters pay a premium for fitness. And, if you add the cost of shoes, gear and supplements, CrossFit consumes a large part of monthly discretionary income. We all know the reasons why it’s expensive: Coaching labor, limited class sizes, rent and other overhead, etc. But, the investment compels a commitment to the process and yields an exponentially big payoff in health, fitness, friendships and education.
CrossFit IS dangerous, primarily when done without instruction, scaling and progressions. We’re moving
barbells, dumbbells, kettlebells, medicine balls and sandbags at high velocity for many repetitions and adding in gymnastics movements. That’s dangerous …for the average person with no instruction or experience. So, just like any other potentially dangerous skill or activity (ie, driving, flying, shooting, many sports), CrossFit mitigates risk of injury by emphasizing mechanics first, then consistency, and lastly, intensity. The benefit of learning mechanics first is that the functional movement patterns of CrossFit carryover to real life – reducing overall risk of injury from things we may be required to do in our daily lives: squat, lift, climb, throw or run.
CrossFitters DO obsess. I’ve been CrossFitting 20 years. I’m still obsessed. I’ve personally witnessed the incredible physical and mental benefits for thousands of people, including me. The best/worst time to talk to me about CrossFit is about 30 minutes after a workout. Why? Because I just hit max exertion for 10-20 minutes with my friends and the endorphins are raging. Every part of my physical being feels spent – proof of an investment in myself that will yield significant benefit in the days, weeks and months to come. And, that feels amazing. So, like other CrossFitters, I’m very keen to share the “secret” of CrossFit with anyone who asks and many who don’t. It’s contagious.
Make the investment. Face the danger. Tell your friends. Do CrossFit.
#itsup2us
MAY EVENTS
- ‘Murph – Memorial Day. We’ll come together to do this CrossFit Hero workout. Coach Stef (a professional Chef) has volunteered to make us breakfast, post workout.
Last Week: Age Group & Individual SemiFinalist and full-time Nurse, Kendra Watters shared her Age Group SemiFinal experience and talked about the demands of staying in peak shape while managing her busy career and life. We also reviewed the Team Semi Final workouts released last week.
Next Week: TBA
A LITTLE ABOUT DIABLO: ELEMENTS
The very large “Bring A Friend” class alerted us to the need for coaches to do Basic Start-Ups for any friends who join. In the event we have several sign ups, we might have to bring back our “Elements” classes. These classes were scattered throughout our weekly schedule and new members were required to complete them all before they could jump into class. “Elements” was fantastic program that immediately exposed new members to a class environment while teaching the mechanics of CrossFit moevements. The Red, Blue, Green and Yellow classes were later morphed into 6 private coaching sessions that now make up our “Basic” Start-Up program. f
Who remembers their Elements coaches?
PRSALLDAY THIS WEEK:
May Focus:
- Mon: Amrap 18m – 8 Thrusters, 6 BMU, 400m Run (#95/135)
- Tue: DL 5×5. Metcon: 5RFT – 5 DB Devil Press, 100m FC (#35/50)
- Wed: Hang Snatch. Accessory Work.
- Thu: 3xE3MOM: A. 10T2B, 12 FC Lunge B. 15 BJ, 15 Pushups. C. 400m Run
- Fri: CrossFit Hero: “DT”
- Sat: Kipping Pullups. Metcon: 4RFT – 5 Strict Chin ups, 10 Goblet Step Ups, 15 Pushups
- Sun: 3RFT – 500m Row, 60s BearHug SB Hold, 250/300m Row. 30s Dead Hang.
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- Cool Cheap Truck: SLATE. This is a brilliant idea imo. Zero frills. Electric. Under $20k! Super easy to modify – from pickup to SUV, to off-roader, to cruiser. Bezos backed.
- Cool Cheap House. BUNKIE. This is the equivalent of legos for homes. $9k – $20k. I could build one. I think..
- Podcast – Freakonomics – How the Supermarket Helped America Win The Cold War – This was sent to me by a member and its a good one. Freakonomics is one of my fav books and their podcast is a fav too – non-partisan and 45mins. LOVED this episode – the industrialization of the American food system as a weapon in the Cold War with Russia. We won. But, the lingering cost has been an incredibly costly impact on American health (the food pyramid, high fructose corn syrup, seed oils..).
- IG – 10 Weeks Off, 5 Weeks to Get It Back – I actually thought the formula was the opposite: “double the amount of time off”. So glad I’m wrong! Muscle memory is real. Fascinating.
- HBO Max: Companion. Yah, this is coming. Really good popcorn thriller flick.
- PBS Streaming – Marie Antoinette. Yvonne & I enjoy historical fiction. Great story telling – mostly accurate.
Craig
