BACK TO THE FUTURE
CrossFit launched their new (old) branding campaign on Instagram today embracing the roots of the methodology and the heart of the OG CrossFit community.
CrossFit IS hard. And, CrossFit reverses metabolic diseases that are the result of lifestyle choices, while providing an awesome mental health benefit. Check out @crossfit and @crossfitgames on Instagram and FB for the latest updates. AND.. watch for an awesome motivational video based on the same message (tomorrow!).
“The only thing that can prepare you for doing hard things is doing them.”
Barry O’Reilly
F*ck The Quick Fix Not sure where I heard this said before, but it always pops into my head when talking to prospective members looking for a fast transformation: “when a 40yo client tells me he/she wants to get back into the shape they were in when they were in their 20’s, I remind them that it took 20 years to arrive at where they are today – so, we’re not going to reverse the damage overnight.” CrossFit is an amazingly effective fitness methodology – arguably the best – but, as anyone who has done CrossFit knows, it is hard work. But, it you stick to it, and get serious about nutrition, you’l make incredible physiological changes that will improve your health for the rest of your life.
So, CrossFit has decided it’s time for some straight talk: “F*ck the Quick Fix.” Many influencers and other fitness methodologies, including former CrossFIt Games athletes and gyms, have embraced the “soft sell, easy-does-it, quick fix” approach in order to attract new members or subscribers. Yet, the reality (and science) is this: intensity – especially for strength and interval training – yields the best results that last. Hard work works. And, because it works so well, especially for GPP (general physical preparedness), CrossFit is the preferred methodology for the tip of the spear: military, police, fire and other first responders. Even better, the benefits of CrossFit go far beyond physical appearance and work capacity. CrossFit really does reverse metabolic disease caused by lifestyle choices – obesity, diabetes, high blood pressure, insulin resistance, chronic inflammation and more.
And, CrossFit brings people together in a magical way, creating lifelong relationships founded on a mutual pursuit of a healthy lifestyle. At Diablo – one of 10,000 CrossFit affiliates – thousands of friendships have been created and at least 14 marriages with more than 20 children. The relationships that begin at Diablo are forged by the fires of CrossFit workouts performed consistently over years – creating bonds that endure for many years or lifetimes – NOT a quick fix.
So, I love CrossFit’s blunt talk. F*ck the quick fix. Embrace the methodology and the hard work – and your life will be forever improved. #itsup2us
SHOULDER UPDATE. … Speaking of “F*ck the quick fix.” So about a 6 wweeks ago I injured (or, maybe, re-injured) my shoulder doing some heavy hang snatch cycles without a proper warm up. When the pain failed to go away after a week, I was fast-tracked for an MRI at Kaiser (thank you Amy!). The results: torn supraspinatus and some other internal damage. Surgery was recommended. Soon after the diagnosis I reconciled myself for the surgery and long recovery. Meanwhile, I kept working out while avoiding any shoulder pressing movements, overhead work and kipping pull ups or toes-to-bar. I also added daily shoulder mobility work plus 3-4 days a week of dumbbell bodybuilding work – mostly bicep curls and tricep extensions plus some chest flys and very light shoulder flys.
Much to my surprise, in recent weeks, my shoulder pain dissipated – and no longer woke me up at night. I’ve begun doing light to medium weight snatches and bench press. I can do push ups without pain and kipping toes-to-bar. I’m making great progress week-to-week. So, I’ve decided against surgery for now. I’ve also reconciled myself to the possibility that I’ll never do ring muscle-ups again.. I’m ok with that.. I think.
The lesson: the human body is an incredible machine and the shoulder is the best representative. Despite much abuse, it continues to perform without much complaint. As Ortho Surgeon Dr. Alton Barron MD said on a Peter Attia podcast: “put off the MRI as long as possible, because you’re likely to find something that will create concern” .. and I did find that something. But despite the diagnosis, I’m recovering without any medical intervention, including drugs. No quick fix, just hard work and patience.
CROSSFIT GAMES DRUG POLICY – PEPTIDES & HRT
Recently I have had several conversations with CrossFit about peptides and hormone replacement therapy. Given the popularity of both – HRT & Peptides – I needed clarity for our community. And, the answer is quite clear: CrossFit adheres to the World Anti-Doping Agency list for banned substances. And, the WADA banned substance list includes hormone supplements, and all performance-enhancing peptides.
I understand the popularity and benefits of HRT and peptides for many. However, if you are using any performance supplementation and intend to participate in the Open and other official CrossFit competitions, please consult the WADA list before registering for the Open. And, please reach out if you have any questions or need more clarification.
PROGRAMMING
- Primary: Squat with a primer with some tempo work.
- Secondary: DB work with loaded carries.
- Skill: Gymnastic shapes and positions + core accessory
The Week:
- Mon: Max reps HSPU, T2B and Broad Jump
- Tue: Front Squat
- Wed: Handstand Walk Progressions. Rowing Intervals.
- Thu: Loaded carries. Metcon: E3MOMx3 – Deficit Push Ups, FC Step Ups & Burpees
- Fri: CF Girl – “Helen”
- Sat: 40 WB, 15 C&J, 40 WB #125/185
- Sun: 5RFT – Bike, HSPU, Rope Climbs
CRAIG’S LIST – Diary of A CEO
I really enjoy Steven Bartlett’s Diary of A CEO podcast.. but I do NOT have the time (or patience0 to get through all 2.5 – 3hrs of his long-form podcasts. So, I’m a bigger fan of his “Most Replayed Moments” which are 15-30m and hit the high points of his best interviews. Here are some of my favs:
- The Role of Dopamine in Addiction & Motivation – Anna Lembke
- This Diet Cold Fix Your Mental Health – Dr. Georgia Ede
- You’re Supposed to Feel Lost! The Truth About Career & Success – David Epstein
- The Truth Behind “Healthy” Food Labels – Dr. Chris Van Tullken
Make it an awesome week!
Craig
