Rest Day, Silver Strong, Everest, Why. The Week Ahead 2.24.20

Our First Silver Strong Class at Diablo!!

“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” Buddha

ITS OK TO TAKE A REST DAY: There have been a LOT of great workouts posted lately and many of us don’t want to miss out. But it is important to remember, the stress of daily life, work, nutrition, sleep and our workouts all have an effect on our fitness. If you’re feeling a little more sore than usual, or, maybe you lack your usual mojo, then perhaps you need a few days off! Remember, our body heals and gets stronger when we are sleeping and resting. Take an extra day, eat well, sleep well and drink lots of water. Then, come on back and hit it hard. You’ll notice the difference. 


TEEN STRONG STARTS MONDAY: Feb 24th – Apr 3rd. 4 spots left! Reserve now.

SILVER STRONG STARTS MAR 2nd: Our next 4 week session starts Mar 2nd. Information & registration.


For this week’s workouts & scaling, please visit our website or Sugarwod

 ⚬ Mon: AMRAP 21m – 12/18 Calorie Bike, 2 Rope Climbs, 400m Run, 2-minute Rest

 ⚬ Tue: C&J 1RM.  AMRAP 7m – 12 SDLHP #65/95, 12 Wall Balls

 ⚬ Wed: SLIPS. 4RFT: 8 Plate Sit-ups #25/45, 10 Push-ups, 12 Pistols

 ⚬ Thu: Snatch EMOM. AMRAP 2min x 4:  5 Clusters #95/135, 10 C2B Pull-ups

 ⚬ Fri: AMRAP14 min: 5 MUps, 200m Run, 10 Burpee Box Jump Over

 ⚬ Sat: 2RFT: 10 DL #185/315, 20 Deficit HSPU (2″/4.5″ deficit), 30 DB Front Squats #35/50

 ⚬ Sun: 3RFT: 25/35 Cal Bike, 200m Sandbag Carry, 30 Sit-ups, 2-min Rest

CRAIG’S LIST (stuff I’m reading or listening to)


  • How Mount Everest Became A Multi-Million $ Business – This is a fascinating story on the commercialization of one of the most amazing physical accomplishments in the world. It is sad given the large number of climbing deaths and the accumulation of trash, yet totally understandable when you learn of the economic benefit to Nepal.

  • It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet – British Journal of Sports Medicine. While the benefits of exercise are numerous, the simple truth is that a proper diet is far more important to health, weight loss and longevity.

  • Re-Read (listen): Start With Why – Simon Sinek. This is a fantastic read or listen for all entrepreneur or self-starter. I read it several years ago and needed to hear it again – because of the changes to the world of fitness, especially with the many new boutique gyms and online offerings.

  • Julie Foucher Podcast with Dave Castro. Loved this episode!! If you’re a fan of the CrossFit Games, I highly recommend this. Dave reveals a lot about himself, the massive changes last year and how he’s handling it all. He is a class act – and a really well-read, smart dude.