Diablo’s last IntraGym Competition was in February, 2018.
Now 7 years later we’re bringing it back!
… partner style.
(more info below)
“It is not the load that breaks you down. It’s the way you carry it.”
Lou Holtz
THE FORMULA IS SIMPLE. THE EXECUTION IS HARD. If you’ve asked to anyone who seems to “have it all together” with their fitness and nutrition about how they do it, they’ll likely give you a very simple, high-level formula that includes most, if not all of these basic things:
- Exercise daily
- Move a lot
- Eat healthy
If you dig a little deeper into the the details, answers will vary depending on to whom you are speaking. For example, my follow up response would be:
- CrossFit, because it includes strength training, functional movements and intensity.
- Go for walks in the morning (before eating) & evening (after eating)
- Eat whole foods. Avoid processed carbs & sugar. Include protein with every meal. Drink water throughout the day.
But, the basic formula remains: exercise, move, eat healthy. When you nail those habits for an extended period of time, your body composition will change dramatically and you’ll feel amazing. And, it’s not about vanity – its about health & longevity.
Unfortunately, execution is hard. Work, kids, school, home projects, and life events take priority and wreak havoc on our simple strategy. Exercise, moving, & healthy eating become a lower priority.
Therein lies the solution: health must have a higher priority ranking, maybe the highest. Improving your fitness and health makes you a better human, a better employee, a better parent, a better friend, etc. Healthy & fit you > unhealthy, unfit you. And, you very likely know what to do to be healthy & fit.
So do it. And write it down when you do – that’ll keep you honest.
And, if you need help, ask us! We’re ready for it.
#notai #itsup2us
>> SKILLS CLINICS << Achieve the productive application of force.
- 7/27 – BAR MUSCLE UP – Coach Madeline: Sunday, July 27th at 11AM
- 8/10 – FLOOR GYMNASTICS (Hand Stand, HS Walks) – Coach Sarah Howard: Sunday, Aug 10 at 11AM
- SEP: RING MUSCLE UP – Coach Jackson: TBA
Sign Up on the app. Limit 6-8 members per session
BRING A FRIEND DAY!
Saturday, July 26th at 11AM.
Partner Workout Time!
Our Bring-A-Friend Day workouts are the best way to introduce CrossFit your family and friends who are thinking about trying it. We’ll have a fun and challenging partner workout that you can do with your friend/family and they’ll have a blast doing it.
Have your friend(s) start an account with us now and we’ll reserve a spot for them in class!
Pic credit: Sha Lu @shaluwtik
DIABLO INTRAGYM COMPETITION IS BACK!
Saturday, October 9th – ALL DAY
This is a partner competition: teams of 2 athletes, MM/FF/MF, old or young, scaled or pro. All of the workouts will be scaled to accomodate every combination of athlete.
REGISTRATION OPENS AUGUST 1st.
All you need is a partner.
PODCAST
- LAST WEEK: JULIET STARRETT– Built to Move. Co-founder & owner of CrossFit San Francisco (now closed), co-founder of The Ready State and best selling author of Built to Move. This was a great discussion on CrossFit affiliation, mobility, nutrition and health.
- THIS WEEK (WED): CrossFit Palo Alto Owner Tim Dymmel – Gymmin’ Ain’t Easy
The Programming Week Ahead:
- Mon: Back Squats + DB Bench Press. Accessory Work (L-Sits, Planks, Glute Bridge)
- Tue: Barbell (DL, PC, PP) + Gymnastic Skills. Metcon: 10>1 – KB Swings + Goblet Lunge
- Wed: E4MOMx4: Wall Walks, Double Unders, Pull Ups
- Thu: Skill: Pistols. Metcon: Handstand Work. Metcon: 30,20,10 Wall Balls + 1,2,3 Rope Climbs
- Fri: Chipper – 30 S2OH (#95/135), Rest 2m, 200m FC, Rest 90s, 30 Burpee Box overs, Rest 60s, 1k Row.
- Sat: 5RFT – 12 T2B, 8 DL, 400m Run #155, 225
- Sun: 3RFT – 7/12c Bike, 8. SA DB Press Right, 7/12c Bike, 8 SA DB Press Left #50/35
CRAIG’S LIST – A compilation of things I listen to, read, buy or do.
- Favorite Breakfast Spot: Heavenly Bistro Walnut Creek – great menu, perfect size portions, clean food, great owner (also owns Giant Chef in Pleasant Hill)
- Movie: F1 – Brad Pitt. Yvonne and I saw this on Sat and it was really impressive. You’ll feel like you’re in the drivers seat. It is intense with an excellent story line that leaves you on the edge of your seat. Pitt plays a has-been F! driver recruited to help revive a dying team. The cast is awesome and the story inspiring.
- Podcast: Health Benefits of Nature – Ready State Podcast with Jay Maddock. Take your nature, not your meds. This is a fascinating podcast and a must-watch for parents as well as anyone struggling with anxiety, stress or other mental health issues.
Make it an awesome week!
Craig
