DIABLO LOVE
Diablo member Lisa Zacarro and her husband, Chris (OG) got together on Friday, August 15, for a workout (“Helen”) and decided to re-enact their proposal at Diablo – December 16, 2011!
14 years and 3 beautiful children later, they’re both still fit af and crushing CrossFit workouts.
“Continuous effort, not strength or intelligence, is the key to unlocking our potential.”
Liane Cordes
CRAVE THE AFTER Spent a little time with the family up in Tahoe last week. It was refreshing to get away from the day-to-day work & responsibilities. Admittedly, however, it took a day and a half to not feel like I needed to be doing something every few minutes. The weather was spectacular so being outdoors was a delight.
We stayed in an AirBnB in Tahoe City that had a rack of dumbbells in the garage along with a bench and a barbell with a fair amount of plates. Even better, the house was located about 100m from an amazing trail system that connected to the Tahoe Rim Trail. And, the North Tahoe Bike Trail (paved) was only two blocks away.
Surprisingly, this vacation was a little different than our previous ones because we didn’t visit any CrossFit gyms – nor did we plan any workouts. At home, Yvonne’s weekly workout programming is designed by Coach Jamie Lee and is pretty extensive. I’m a bit more random, but I like to get at least 4 classes in per week. This vacation was intended to be an “off week” for both of us. But, we knew we’d get antsy (or irritable) if we didn’t do something during the week. We both crave physical fitness, or more likely, we crave the feeling after working out. So, Yvonne made use of the garage gym and I spent the early mornings hiking or ‘”rucking” with the dogs and exploring the Tahoe Rim Trail wilderness. We fed our healthy addictions – and felt amazing afterward.
Recently, I listened to a good Peter Attia podcast with Charles Duhigg where they discussed how habits are created AND maintained. In the discussion, Duhigg discusses the significance of a positive “reward” system (vs. negative) to create motivation for habitual behavior. One of the things that struck a chord with me was Peter Attia’s statement that the positive feeling (the dopamine surge) post exercise acts as the reward system to create a habit. Duhigg agreed but cautioned that the post-exercise dopamine reward might take longer to build a habit-craving response because the “pain” of starting a fitness routine outweighs the reward.
Naturally, I got to thinking about our members at Diablo, especially those who are new to CrossFit. While there are many cool things about starting a CrossFit routine at Diablo – the unique workouts, friendly community, professional coaching – there is also a LOT of suffering: adjusting to a new life schedule, figuring out what to wear (the shoes!), remembering all the movements, and recovering from the soreness. The pain is real.. and it’s a deterrent.
So, we intend to do more to keep our new people coming in consistently – especially for the first 60 days. After 2 months of steady CrossFit classes, the post-workout dopamine surge will do the rest. Just ask any of our veteran members. We crave the “after”.
#itsup2us
DIABLO CROSSFIT HEALTH HOME At the CrossFit Games this year I was able to attend the Owners & Coaches Summit which served as a continuing education and business development conference. One of the best presentations – and there were many – was Dr. Tom McCoy’s discussion about the CrossFit Medical Society, the Biomarker Hub and Community Care crowd-funded health care program – focused on helping put an end to the chronic disease epidemic.
Several CrossFit affiliate owners, including my friend Zia Rohrbaugh, owner of CrossFit Counter Culture, have already begun to brand themselves as a “Health Home” for physical fitness (CrossFit), access to medical professionals that do CrossFit, biomarker blood testing and soon, access to health care coverage for active members of CrossFit affiliates. Diablo will be following suit – offering the same access and opportunity for our members.
CrossFit Medical Society Directory: connecting the CrossFit community with providers that know and understand the CrossFit methodology. IMPORTANT: if you work in the healthcare industry – please join the CrossFit Medical Society (it’s free) and help us increase awareness!
Comprehensive Biomarker Lab Panels: The CrossFit Medical Society has 3 levels of blood work analysis that will give you ALL the data you need to help manage your nutrition, vitamin supplementation and fitness. I recently did the Foundations Panel ($199) and was blown away by the data and 1/1 analysis with Dr. McCoy.
Community Care HealthCare – for CrossFitters Only! CrossFit has partnered with CrowdHealth to make available extremely affordable health care coverage exclusively for CrossFit Affiliate owners, Coaches and SOON: CrossFit Affiliate members! This is an impressive and efficient program that cuts medical care costs significantly while delivering fast payments to healthcare providers.
PROGRAMMING
- Primary: Squat with a primer with some tempo work.
- Secondary: DB work with loaded carries.
- Skill: Gymnastic shapes and positions + core accessory
** THIS WEEK ** (WOW!!)
- Mon: Amrap 10m 7 HPS, 7 Burpee over Bar, 35 DUs (#65/95), Rest 2m then 3RFT: 10 BoB, 10 DL, 35 DUs (#125/185)
- Tue: E3MOM x5 – Buy-In: 250/300m Row. Then, Amrap 3 WW, 9 Pull Ups
- Wed: Front Squat
- Thu: Hang & Support. Metcon: Buy-In 400m Run, then 3Rnds 12 FC Walking Lung & 200m Run #35/50
- Fri: E4MOM x 3 – Max C&J, Max Cal Row, Max Burpees. #95/135
- Sat: Partner Workout: 80, 60, 40 WB, 8, 6, 4 Rope Climbs, 50c, 40c, 30c Ski Erg (WB NEVER TOUCHES THE GROUND)
- Sun: Loaded Carries. Metcon: 21-15-9 KB Swings, Box Jump Overs, DB Strict Press #35/50
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CRAIG’S LIST – North Lake Tahoe Stuff & Herald’s No-Nonsense Grub
- Tahoe Rim Trail – This trail extends all the way around the lake – along the rim of the surrounding mountains. The views are spectacular Spent a lot of time here near Tahoe City and the Truckee River – awesome. Ran into several long-trip back packers who were doing 10-30 mile sections over several days. Alana said she’s down to do it!
- Tahoe House Bakery & Gourmet – West Lake Blvd – at the end of 89. WOW. Great coffee and an incredible selection of French breads & pastries. The service is so damn friendly and fast. Don’t be deterred by a line. Founded in 1977,
- Bar of America – Downtown Truckee – since 1974. Don’t be deterred by the name, because the food here is outstanding! Normally, we’d never order fish in the mountains, but Yvonne’s Opa and my Sea Bass were so good. Alana had the Rib Eye and was not disappointed. WORTH IT.
Easy Healthy Eats: (Forgot to include this last week).
- Coach Herald’s DAWG Food. – I thought this is a brilliant idea for nutrition management. Frankly, if you want to get your macros in order AND eliminate junk from your diet – buy these and use it as your primary food source. It’s simple as heck, with 40-50g of protein per meal! It looks delicious and honestly, resembles a few of my favorite meals that Yvonne makes. Eat Dawg Food (home page)
Make it an awesome week!
Craig
