“At the core, the American citizen soldiers knew the difference between right and wrong, and they didn’t want to live in a world in which wrong prevailed. So they fought, and won, and we, all of us, living and yet to be born, must be forever profoundly grateful.” – Author Stephen Ambrose
INSPIRATION & PRIDE: Coaches Lara & Alessandra spent this weekend at their respective CrossFit Semifinal competitions trying to qualify for the CrossFit Games. Admittedly, I didn’t get much done as I was glued to my screen watching the live feeds from both events: The Fittest in Cape Town (Lara) and the Granite Games (Alessandra). I was inspired by the performances of both athletes and carried a sense of tremendous pride for their representation of Diablo CrossFit and our community.
Outstanding Work Lara Erlank! Coach Lara abandoned her competitive CrossFit training several months ago to focus on an Ironman triathlon this year. She did the Open on a fluke and had to be convinced to do the Online Quarterfinal workouts. She then delivered an amazing performance that secured a spot in a Semifinal event in her native Continent of South Africa. Lara traveled for 2 days to compete in the Fittest in Capetown, with no coach on site, low expectations and very little focused training. But, on Day 1 she opened up with an inspiring 9th place finish on workout #1. On workout #2, the snatch ladder, Lara was convinced she’d not be able to do any – but she hit 1 rep at #120 – her personal best! And.. saving the best for last, like Sandra, Lara won her Heat on the last workout of the event! She finished in 22nd, relished the experience, reconnected with many training friends and former competitors – and walked away with pride and renewed passion for CrossFit.
Congratulations to Alessandra Pichelli who qualified for her 8th trip to the Games as an individual (9th overall!) at her young age of 35! Sandy battled ALL weekend long against a very stout field of top female competitors, including 3 of the top teenage athletes in the world now competing in the Open Category. Sandy got off to a great start on Day 1 with a 210# snatch in the first event (2nd place) and then a 5th place finish in event 2. Day 2 was a grind that moved her out of contention into 7th place overall. But, she dug deep on Sunday and came out fighting – with two 7th place finishes in workouts #5 & 6 and, a FIRST place finish in the final workout of the weekend! It was an amazing come-from-behind performance that sealed her position as one of the greatest athletes in the sport of fitness.
HELP A MEMBER OUT (Full Class Cancellations) Moving this to the top of the email. Classes have been filling up and we want to make sure that everyone gets their wod in! Unfortunately, we’re seeing 15-25% last minute cancellations for the early morning classes – which doesn’t give other members enough time to backfill! PLEASE(!!), if you make an early AM reservation – be 100% certain! Don’t use a reservation to hold a space just in case you decide to wod. If you cancel class late the night before or early in the morning, someone else doesn’t get a chance to workout. Please, if you are unable to come, cancel your reservation at least 12 hours prior to give others a chance to workout.
MURPH PICS Murph’ on Monday was so frikkin’ cool! And, as usual, Stephen captured the emotion and energy brilliantly. Great pics from our ‘Murph event. And, did you see his awesome video…produced the same day!?
NEW PRIDE SHIRTS: Check out Stephen Stover’s new Pride Design on Diablo’s Online Store.
TEEN JACKED STARTS TUESDAY! As always.. Space is limited in our new Teen Functional Bodybuilding class. This 6 week class will introduce your teen athlete to the world of weight training for bodybuilding – with functional movements. Our 1st session was a hit. This class is 6 weeks, Tue & Thu at 3:30PM. Info & registration.
TWEET OF THE WEEK: “Health & fitness yield freedom – freedom from big pharma, from alcoholic beverage companies, from processed food companies, from sickness, from weakness and dependency on others.”
PROGRESSIVE PROGRAMMING
The week ahead… FIGHT GONE BAD!!
- Mon: Jerk work. Metcon: Amrap 8m – 10 DB Strict Press #35/50 & 10/15c Bike
- Tue: Hang Squat Clean. Metcon: 9/6/3 – T2B & DB HSC #35/50
- Wed: Fight Gone Bad!
- Thu: 4RFT 400m Run, 7/10 Ring Dips, 10 HPC #75/115
- Fri: KB Skills. Metcon: Amrap 12 – 6 Strict Pullups, 12 DB Front Rack Walk Lunge
- Sat: Amrap 5m x 3 – Buyin: 3 Rope Climbs & 6HSPU, then 12DB Thrusters & 25 Situps
- Sun: 10RFT – 3 Snatch #95/135, 6 BF Burpees, 200m Run
CRAIG’S LIST (Stuff I’m Reading, Listening To or Watching)
The Sevan Podcast with Dr. Tro. Dr. Tro is a board-certified Internal Medicine & Obesity Medicine Physician. He chose his specialty after suffering with obesity his entire life, weighing more than 300lbs at 5’11 in his twenties. This is a very fascinating conversation that gives great insight to the causes of obesity and the many nutritional cures.
Stanley Druckenmiller on What Makes A Great Investor – My 1st Million Podcast. Stanley Druckenmiller is a legendary hedge fund manager (Duquesne Capital) – well known during my time in the hedge fund industry. He’s renowned for his massive short sale of the British Pound in ‘92 which eventually broke the Bank of England. Given the craziness of the markets, meme stocks and bitcoin – I was really keen to hear Druckenmiller’s thoughts on the markets and potential inflation. This is a great listen for new investors who can benefit from his market experiences.
How Much Is Too Much? Sugar In Our Diet. From CrossFit.com: “For most people, experts agree that some added sugar in the diet is fine. But the truth is, most Americans are consuming way too much — on average, nearly 57 pounds of added sugar per person, every year. This could be affecting us in ways that make us prone to craving more sugar and to obesity.”
Watching:
Movie #43…wtaf? Warning: this one is NOT politically correct (2013) and NOT safe for kids. But, the amazing cast of A-List actors pull it off. It’s wildly inappropriate and gross – and absolutely hilarious.
Make it an awesome week!
Craig
