Tuesday: 100 pounds. 3+ miles with climbs.
Almost quit multiple times.
Felt incredible AFTER (and the rest of the day).
“What makes people happy is when they accomplish things that weren’t always easy.”
Michael Easter
A QUICK LOOK:
- I’m F’d Up
- WFP WTF
- NCC & Community Cup
- CrossFit Health Care Coverage!
- Dr. Hinderman Take 2
- My IG
“I’M F’D UP” & “DO HARD SHIT”: I hurt my shoulder about 3 weeks ago, so I’ve had to scale, substitute or not do many workouts. It’s frustrating, but I’m working on other weaknesses. The injury was my own damn fault. I was training in Open Gym and didn’t warm up or mobilize as much as I should have and subsequently tweaked my shoulder doing a heavy set of hang power cleans. Worse, I felt some pain in my shoulder during my last set of lifts, and still did the metcon after the lifts. There are so many obvious lessons for me with this experience, but I’ll spare you the list.
I don’t get injured often, my last was plantar fasciitis about 7 years ago. It lasted almost a year because I repeatedly re-injured it trying to run or jump too soon. I tried numerous recovery treatments, but ultimately rest (and barefoot walking) was the solution. So, I’ll be doing my best to avoid unnecessary work or stress on my shoulder until it heals. I’ll be seeing a Doctor soon.
But I won’t stop doing hard shit. You see, over the last 4+ decades I’ve found that my best fitness results have come from doing physically hard things: powerlifting in my 20’s, marathons & triathlons in my 30’s, and CrossFit for 20+ years. And, doing hard things has definitely benefitted my mental health. I think most athletes will tell you, after an extremely hard workout, event, competition or test – there is an extraordinary amount of mental satisfaction that follows. That satisfaction often leads to confidence in all other areas of life. As author Michael Easter says in his book “The Comfort Crisis”: humans evolved doing hard things – it’s in our nature. Not doing hard or uncomfortable things is NOT good for us.
My shoulder will recover – or, I’ll get it fixed. But in the meantime, I’ll be squatting heavy, rucking far, improving my mobility, and going hard on my scaled CrossFit workouts. In other words, I’ll keep doing hard shit. #itsup2us
WTF IS WFP? There’s been a lot of chatter within the CrossFit community about the WFP or “World Fitness Project“. This is a well-funded CrossFit style competition “tour” that is comprised of a series of events over the next several months. The primary difference of the WFP is that many of the top athletes are guaranteed participation in all of the “tour” events. Other athletes (Challengers) are required to qualify for events via online qualifiers. Then the “Challengers” can earn their Pro Card by doing well in the tour events. Think: Pro Golf. It all culminates in a Championship event at the end of the year.
The first competition happened this weekend in Indianapolis. Several top CrossFit Games athletes participated in this inaugural event. It was very well run and sponsored by RedBull. The organization, workouts and cool lighting made for a good show. However, fan attendance was sparse, and the broadcast was only available on their website.
Final take: it’s great to see more events for CrossFit athletes. There’s some cool take-aways from the first event – I loved the spot-light lighting for the weightlifting event. That said, they’re going to burn through a lot of cash to gain traction in the very competitive (and fickle) competition space. Time will tell.
MAY / JUNE EVENTS
- ‘Murph – Memorial Day – May 26th. We’ll come together to do this CrossFit Hero workout. Coach Stef (a professional Chef) has volunteered to make us breakfast, post workout.
- NorCal Classic – June 6-8 – Discovery Park Sacramento. About 20 Diablo athletes will be competing at the NorCal Classic CrossFit competition in various divisions: team, novice, age-group and elite (Coach Jackson). The top 2 athletes in the Elite Division will qualify for a trip to the CrossFit Games! Come hang out with your Diablo fam and cheer them on in this weekend competition.
- !!REGISTRATION OPENS MAY12TH!! CrossFit Community Cup – June 9-14 – Diablo CrossFit – The Community Cup is the next step of competition for the CrossFit community that completed the Open. If you finished the Open, you now have a “ranking”. On Monday, June 9th, CrossFit will release 3 workouts that must be completed by Sunday the 15th. The workouts will be adjusted for each ranking level so that you’ll be competing against your peers worldwide! Diablo will host official “Community Cup” events on Thursday, Saturday and Sunday for our members to come together and do the workouts.
RESCHEDULE: PRSALLDAY PODCAST This Week – Thu @ 6:30PM: Dr. Mike Hinderman – owner of Mt. Diablo Sport & Spine and Diablo member will answer our “how to fix it” questions – shoulders, back, hips, knees…
A LITTLE ABOUT CROSSFIT: HEALTH CARE!?! CrossFit Community Care is now available to members of CrossFit gyms. Community Care is extremely affordable crowd-funded, health care coverage. This is not a new model – CF Community Care is managed by CrowdHeath, an established, crowd-funded health care company based in Austin, Tx. Former Diablo Member and Director of the CrossFit Medical Society, Dr. Tom McCoy helped bring this awesome partnership to the affiliate community.
The quick take: you pay a nominal monthly fee ($55) to be part of the community. If you need expensive care, your bill is put out to the community to “crowd-fund” payment. The most you could be asked to pay via crowd funding requests is $145. The most you could pay for your own care would be $500 per event. Telehealth is free.
CrossFit Community Care can save you a tremendous amount on health care coverage, especially if you CrossFit and you actively manage your personal health. Visit the Community Care website for all of the information, costs and claim submission process.
PRSALLDAY THIS WEEK:
May Focus: Deadlift. Secondary: Barbell Oly Lifts. Skill: Ring & Bar MUp
- Mon: Ring Support Holds. Metcon: 6RFT – 250/300m Row, 12 Alt DB Devil Press, 10 V-Ups, 12 Box Jumps
- Tue: Deadlift. Accessory Work.
- Wed: Clean + Clean & Jerk. Metcon: Amrap 8m – 12 SA Clean & Press, 12 WB, 36 DUs.
- Thu: SB Get Ups. Metcon: FT 8-6-4 Wall Walks, 40-30-20 Situps.
- Fri: CF Benchmark Girl: “Chelsea” – EMOM 30m: 5 Pullups, 10 Push-Ups, 15 Squats.
- Sat: 8RFT – 400m Run, 1m Rest
- Sun: Rope Climbs. Metcon: E3MOMx3 – Buy-in: 1 Rope Climb, then Amrap 12 Alt DB Snatch, 12 Burpee over DB, 24 DUs.
Check these out:
- @tjsgym – My good friend TJ Belger runs a really great gym in Marin County and has been a influence for me and Diablo every since the beginning. He’s no longer a CrossFit affiliate, but he is still transforming lives through fitness. His IG has been awesome lately, with relatable and funny stories of his coaching experiences.
- @michael_easter – Author of “Comfort Crisis”. Love his content and very simple approach to health & fitness. Check out his 20-5-3 rule.
- @jamesclear – Author “Atomic Habits” a book I’ve read multiple times and listen to often. James’ instagram is so damn good every day and ONLY includes excerpts and quotes – mostly his own – for simple approaches to improving life habits for success.
- @foundmyfitness – Dr. Rhonda Patrick has all the right data for all the right things always at the right time. She is brilliant and backs up everything she says. Her guests are many of my favs in the wellness space too. And she’s a CrossFitter!
- @dr.williamwallace – Dr. Wallace posts the best infographics in the health & wellness space ALL supported by clinical research. Love these!
- @wod_science – A couple of CrossFit science nerds do the research on all the stuff we want to know.
Craig
