CF Beef. Resin > Wood. Rx+Plus! More Online. Cho’s Bod…..The Week Ahead 10.19.20

“If we did all the things we are capable of, we would literally astound ourselves.” Thomas Edison

CROSSFIT BEEFS UP AFFILIATE SUPPORT  CrossFit has added some fire power to it’s affiliate support team with the addition of Kate Alexander as Director of Affiliate Success and Josh Wiessburg as the General Manager of Affiliates. Kate Alexander (formerly Brierley) is a CrossFit badass and ran client support at TruCoach (Diablo’s Personal Training software). I’ve known Kate for many years – her life-turnaround story from drug addict to CrossFit Games athlete is amazing. Josh is also a customer service guru with a long, successful history in tech software. He, Kate and CEO Eric Roza are already at work creating actionable services, resources and tools for affiliates to retain members and grow their businesses. 2021 is going to be a big year for affiliates!

NEW ROGUE RESIN BOXES COMING TO DIABLO!  I’m really looking forward to replacing many of our old wooden boxes. I will be setting fire to one 24” red box in particular. These new resin boxes are light and stackable and much safer on the shins (and ribs)! They should be here next week.

WATCH THE GAMES THIS WEEKEND! (This is going to be epic)  A lot has happened in the world and in the world of CrossFit. But, the best of the best managed to keep their heads down and put in the work. Now it’s time to watch the Top 5 Men and Top 5 Women compete for the crown of Fittest on Earth. I know Dave Castro, Justin Bergh and the entire CrossFit Games team are going to create an amazing show – they always do. Here’s how you can watch it go down.

“RX+” IS NOW “++”!  Coach Alessandra Pichelli is at the helm of our Rx+ class on Saturdays at 12PM. This is an advanced CrossFit class with an eye toward preparing athletes for competitions. This is a tough, yet fun class that includes a post workout analysis and coaching. The best part: the coach hits the workout with class! If you’re up for a bigger challenge once a week, send me an email and I’ll send you the pre-requisites. Limit 14 athletes per class.

DIABLO ONLINE – MORE CLASSES  
MWF: 7A, 8:30A, 11A, 1P & 6P

AWESOME WEEK OF WORKOUTS! (check Sugarwod Track “Workout Of The Day”)  Check out the videos on Sugarwod or on YouTube (PRsAllDay).  Last week was a doozy! What’s up this week?

• Mon: Hang Squat Snatch + Amrap7m: 8HPClean (#75/115), 6S2OH, 14 Burpee-over-bar.
• Tue: Amrap20m – 8BMUs, 40 Single Unders, 15DL (#155/225), 12 Alt DB HClean & Jerk
• Wed: Back Squat. Amrap 8m – 220m Run, 8 Goblet Squats, 12 Box Jump Overs
• Thu: OH Strength & Carries. Metcon: Amrap7m – 7/10c Bike, 6 FSquat (#95/135), 4 S2OH
• Fri: 3RFT – 400m Run, 20 Pull ups, 450/500m Row
• Sat: 12,9,6,3 – Strict HSPU, Hang Clean (#110/165), Burpee over Bar
• Sun: 400m Sandbag Run, 8 MUs, 30 Pistols, 50 BJs, 30 Pistols, 8 MUs, 400m SB Run

 CRAIG’S LIST (stuff I’m reading or listening to.. or talking about):

“You can’t out train a bad diet”:  The science is in: exercise won’t help you lose much weight  – This is a very good read from 2019. Ultimately, weight loss happens when the body is in a caloric deficit. Fortunately, the BEST exercise to help is weight training & CrossFit – increased muscle mass increases the daily thermogenic calorie burn

Rhonda Patrick on Alzheimers: Aliquot #6: Unfortunately, this one is only available to Aliquot subscribers, which I would highly recommend. You get the best of RP’s best content curated for easy listening. In this episode, she details the known biological process for the development of Alzheimer’s in the brain and, which APOE protein chain combinations make someone more susceptible to Alzheimers. The best part of this podcast was the relationship between Alzheimer’s and sleep. The bottom line: when we hit deep sleep (according to her guest, sleep expert, Matthew Walker) the brain’s sewage system clears out many of the protein waste associated with Alzheimers.

Chyna Cho’s Transformation  Last week I hit you with Julie Foucher’s insightful “reverse” transformation story – and how she’s dealing with life after competing. One of my favorite CrossFit Games athletes (and friend) Chyna Cho made a similar post after getting a Facebook memory pop-up. Check it out: