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Fittest On The Boat. Divide & Conquer. BURN! When is Rx NOT Rx? Herald’s Cool Device. TWA 7.15.24

CrossFit Burn: owner, Jamie Lee, and some of his (and our) OG members.

“We fail at the margin of our experience.”  Greg Glassman

IN THIS EMAIL
  • The Fittest On The Boat
  • Divide & Conquer
  • Burn
  • When is Rx NOT Rx? 
  • Herald’s Cool Device
  • More AI Stuff
THE FITTEST ON THE BOAT   On Friday, my daughter (20yo) and I did a half-day white water rafting trip on the South Fork of the American River with plenty of Class 2 & Class 3 rapids. Admittedly, I was inspired by recent social media posts from Paul Noceti and Janis Roe. And, it was an awesome adventure – what a blast! I highly recommend this trip for anyone who loves the outdoors and challenges.

After signing our waivers, we were led to a storage area to pick up our flotation vests and helmets. The helmets made me realize that this was a fairly serious endeavor. People do get thrown from the boat and may have to handle themselves in the rapids and make their way back to the boat. And, as the lead instructor said, the only way to get back into the boat is if someone else lifts you in. She demo’d the technique which was essentially standing in front of the person in the water, leaning over the edge of the inflatable raft, grabbing the shoulder straps of the flotation device, and deadlifting the individual up while falling backward into the boat. 

I quickly visually surveyed my fellow boat-mates and realized, “I’m the fittest on the boat.” If I fell in, I was likely going to be in the water a while. Our boat held 2 young teen-age boys, their mom and grandmother, me and my daughter. It was readily apparent that my daughter and I were the only ones who had ever practiced or trained the deadlift. Fortunately, when I did jump in during calm waters, my daughter was able to help me out with only a modest struggle. The rest of the trip we helped hoist our boat-mates multiple times. We were eager to help.

White water rafting on the American River is an exciting adventure for those who are physically capable. And it is a excellent metaphor for the value of physical fitness and healthy nutrition. Unfortunately, sedentary lifestyles and obesity are physically debilitating. Life experiences are more limited. And, the ability to help others is often reduced to calling for help.

My fitness has enabled me – at age 61 – to take on physical challenges and adventures that are out of reach for many others my age. More important, CrossFit and a healthy lifestyle has also enabled me to physically help and protect my family and others with confidence. That’s worth more than anything.

Be the fittest on the boat.

PUSHUPS – DIVIDE & CONQUER!  Tomorrow is the 15th. if you’re doing our pushup / squat challenge, you have to complete 75 pushups and 75 squats.  The next 15 days are going to be brutal, especially if you don’t start early! After your morning coffee, step outside and knock out 3-4 alternating sets of push ups and squats. Once you’ve started for the day, you’ve mentally committed to finish the day – and you’ve given yourself a head start. STAY IN IT!

A BIT ABOUT DIABLO – CROSSFIT BURN   Coach Jamie Lee worked as a personal trainer at Walnut Creek Athletic Club (now Forma Gym) in 2008-ish. Shortly after, he moved to Club Sport where he was introduced to CrossFit by another trainer – and was instantly hooked. His first workout was “Fran!”  He immediately realized the potential of the methodology and began CrossFit training and teaching his clients using the methodology (which they called FitQuest).

In 2009, Jamie received his CrossFit Level 1 training certification in Yosemite at an EMT training facility. His L1 Coaches included Dave Castro and Miranda Alcarez (founder, Street Parking). In June 2010 he partnered with a friend who provided financial backing to open his affiliate: CrossFit Burn in Pacheco. Jamie’s affiliate grew quickly, but he was literally doing all of the jobs: coaching the classes, managing the business and operations.  However, when it came time to renew his property lease for his affiliate, he met with his partners and realized that they did not have the same vision for the business that he did. 

In 2011, Jame and I met for coffee in Pleasant Hill and we discussed a creative strategy for acquiring his affiliate that would bring his members to Diablo – and make Jamie a coach and competitive athlete for our affiliate. It was a stroke of good fortune for both of us. Jamie helped carry our Diablo Añejo team to a 3rd place finish in the 2012 CrossFit Games and eventually became our head coach and CEO of PRsAllDay – affiliate & athlete workout programming available online. Even better: many of Jamie’s CrossFit Burn members are STILL with Diablo today!

TOTALLY UNOFFICIAL PRsAllDay CROSSFIT AFFILIATE PODCAST 

RX OR SCALED?  CrossFit has standards for proper functional movement that are the foundation for this incredible fitness methodology. Proper movement and range of motion are essential for longterm health and strength especially for injury avoidance. CrossFit coaches are taught to “hold the standard“. 

Diablo CrossFit’s Coaches are expected to teach and hold the standards for proper movement patterns. We will demonstrate the “RX” movements for every workout and coach our athletes along the way during the workout. Our coaches are also instructed and trained to create “the best hour of the day for our members.”

Occasionally, creating “the best hour of the day” can conflict with our desire to “hold the standard” – especially if an athlete member declines or is unable to comply. We understand. We are patient and persistent, but not oppressive. Holding standards, primarily range of motion, can be challenging for some movements and members with mobility issues. And that’s when we need to scale the workout. 

So, if you don’t think you’ll be able to meet the standard to RX a workout, ask your coach for scaling or substitutions. We’ve got solutions for every exercise. And, if you completed a workout, and you’re not sure if your range of motion met the standard, just ask your coach: “was my workout completed as RX?”  They’ll give you an honest answer. 

And remember, scaling is cool too. 

PROGRAMMING 
July Focus: 1. Clean & Jerk  2. Snatch  3. Kipping T2B & Pistols
CRAIG’S LIST:  


Device WOW! From Coach Herald:  ChatGpt Voice Recorder – this is incredible and a indication of where AI is going to be so helpful. It’s the size of a credit card. Attach it to your phone. Bring it to a meeting. Plaud will record your meeting / calls and provide a written summary of your discussion. Use code PLAUD10 for discount.

AI-Interested? FOLLOW THESE GUYS:  Here’s where you can see the amazing adaptations with AI. Check some of these:

You Don’t Need CrossFit:  Do this job.  Couldn’t stop watching. Beast mode.

YouTube – CF Games: Dave Castro’s Games Athlete Introductions – This is one of the coolest ideas for promoting the CrossFit Games ever. Each interview is about 10mins long (8mins on 1.25 speed!).
 

Make it an awesome week!

Craig 

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