The Week Ahead 9.16.19

“Pursue the things you love doing and then do them so well that people can’t take their eyes off of you.” Maya Angelou

AMAZING GRACE – OCT 5th – This year all donations for our Amazing Grace event will go to save the dogs!  Every year since 2008, our Diablo community comes together to do the CrossFit “girl” workout “Grace”:  30 Clean & Jerks for time (#135/#95) to benefit a charity. Over the years, we have raised almost $100,000 to benefit Breast Cancer Awareness and to help the family of DCF’r Sarah Aronsen, who’s life was taken by brain cancer.

This year, we’re stepping up to help the amazing Northern California Sled Dog Rescue Group, who save the lives of more than 200 sled dog breeds (and mixed) every year!

Please (!!), check out the details and register for Grace (it’s only $20) on our website: Amazing Grace.

> WHEN: Saturday, October 5th, 9AM – 12PM
> WHERE: Diablo CrossFit
> WORKOUT:  Grace – 30 Clean & Jerks for time (#135/95) – scaling options available!
> REGISTER HERE:  Amazing Grace

WELCOME COACH NATE! Coach Nate Rhoades has finished his Observe & Assist and will be coaching classes starting this week!


MT TAMALPAIS RUN/HIKE – Diablo Adventure Club

On Saturday, Sep 28th, the Diablo Adventure Club is going to run/hike one of the most beautiful trails in the world – and the Bay Area. Come join the fun!

STRONG CLASS RECOMMENDATIONS  Diablo’s Strong Olympic Lifting Class is a “stand-alone” class that demands a rested body and central nervous system and a clear mind. It is physically demanding and intended to help build technique and strength through drills and lifts. Therefore, we strongly recommend that you do NOT take a CrossFit class or perform other strenuous workouts prior to Strong class! 

PROGRAMMING – For this week’s workouts & scaling, please visit Sugarwod!

  • MON – Strength: Thruster complex. Metcon: Tabata Bike!
  • TUE – Metcon for time: 400m Run, 25 HPSnatch,400m Run, 50 Pull Ups, 150 Double Unders
  • WED – Strength: Floor Press. Metcon: 21-15-9, DB Burpee Deadlift & Box Jumps
  • THU – Strength: DB OH Walking Lunges & Ring Rows. Metcon: AMRAP 9m, 9 PClean #105/155, 6 Jerks,3MUs
  • FRI – AMRAP12min: 70/100 Cal Row, 50 BB OHSquats #33/45, 30 Knees-to-elbow
  • SAT – 10RFT: 5 DL #155/225, 200m Run
  • SUN -EMOM x 5Rds: 14 Alt DB HSClean, 10/15 Cal Row,15 Push Ups,30 Sit Ups


Teens Need Sleep! Why We Sleep – Mathew WalkerHow Do Teenagers Sleep Differently – You Tube – Parents, PLEASE watch this!! We need later school starts. Anecdotal evidence: we began homeschooling our daughter Alana (15) in January of this year. We let her stay up until 11 or Midnight and sleep until 10AM. Within 1 week of this new schedule, Alana was literally a different child: more agreeable, less moody, more energetic and amazingly more productive. Her art work flourished. She loves drawing from 9 until bedtime! As it turns out, according to Dr. Matthew Walker, who led a 20 year study on why we sleep, a teen’s circadian rhythm is a few hours behind  adults – and much more behind than young children. At 9PM or 10PM, teens brains are likely still in peak alertness. Similarly, teens need more sleep and thus, they don’t achieve wakefulness until 9 or 10AM. Asking a teen to rise at 6 or 7AM and be alert for school is literally futile. Matthew’s book is fascinating is a must read for all of us!

The Art & Science of Time Restricted Eating – Ahktar Kahn, Medium Aug 21, 2018 –  A study lead by Dr. Satchin Panda, a professor of biology at the Salk Institute, revolutionized the health world when his team ran a 12-week experiment on adults testing the effects of time-restricted eating on body weight. One group of adults ate anytime it wanted throughout the day and the other group consumed all its calories in an 8 hour window. The results were shocking in the TRE group:

  • Decrease in Bodyweight by ~3%
  • Decrease in Daily Calorie Intake by ~300 calories
  • Lower Blood Pressure

If you’re trying to lose weight via aggressive calorie reduction, you will likely experience a potential loss of muscle (and strength), decreased energy, abnormal bowel movements and stubborn fat retention. Your body goes into survival mode attempting to preserve energy (and energy storage, aka fat). Time Restricted Eating, or “Intermittent Fasting” is more in line with our genetic heritage and much more effective at achieving fat loss while preserving the benefits of your workouts. The benefits include:

  • Normalizes Glucose (Blood Sugar)
  • Normalizes Cholsterol
  • Improves Cardiac Function (Reduced Arrhythmia)
  • Reduces Inflammation
  • Improves Sleep Quality
  • Increases Endurance
  • Improves Immune Function
  • Improves Gut Microbiome Health
  • Normalizes Bowel Movements
  • Improves Motor Coordination

Make it an awesome week!