“Perfection is not attainable, but if we chase perfection, we can catch excellence.” Vince Lombardi
PROGRAMMING – It’s gonna be an awesome week!!
Mon – Strength: BB Complex (DT): DL, Clean, Jerk. Metcon: Partner Assault Bike intervals
Tue – Metcon: 4RFT: 400m Run, 6 BMU, 8 HSPU
Wed – Strength: BSquat 5×5. Metcon: 5RFT 10 DB Lunges, 5 Devil Press
Thu – 2nd Strength: Snatch Complex. Metcon: AMRAP9m – 333, 666, 999… KBs, WB, Bjump
Fri – Metcon: FT – Buy-in, 20/30c Bike, then 6/9 Strict Pull Ups, 30s L-Sit, 12 Push Ups
Sat – GRACE! 30 C&J for time (#95/135)
Sun – Metcon: Kbs, Lunges Row..long!
October Progressions: Check out the video & calendar
- Primary – Back Squat
- Secondary – Power Clean & Snatch
- Skill – Monostructural Conditioning (& Open recovery!)
SAT, OCT 5th AMAZING GRACE – For the dogs!! 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. 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! Register: Amazing Grace.
It costs $20 to sign up and 100% of your investment goes to Norsled rescue – an amazing organization dedicated to saving the lives of abandoned Husky and mix-breed Husky dogs.
ONLINE WEB STORE – Our online apparel store is up and running! You’ll find things here not available in our Pro Shop!
20.4! Diablo CrossFit will be hosting 20.4 LIVE on Halloween! We’ll have details up soon, including athletes, tickets, etc.
10-YEAR AFFILIATE REVIEW SUMMARY – I put together a comprehensive summary of Greg Glassman’s speech at the 10 year + Affiliate Reunion. Check it out here.
Fri, Oct 11th: THE INTRAMURAL OPEN BEGINS – Friday Night Lights: Check out all the details on our website: Intramural Open – Shirts are coming! Check ‘em out on the website. And, Register for the Open Here!
CRAIG’S LIST (stuff I’m reading or listening to)
Sauna Use .. for Heart and Healthspan – FoundMyFitness – Rhonda Patrick podcast: This is Dr. Patrick’s presentation to a group of Cardiologists at a convention for heart health. Dr. Patrick is passionate on this subject – I’ve heard her talk about it on Joe Rogan’s podcast as well. In her great presentation, she says: “Several studies have shown that frequent sauna bathing (4-7 times per week, 174°F for 20 min.) is associated with a 50% lower risk for fatal heart disease, 60% lower risk for sudden cardiac death, 51% lower risk for stroke, and 46% lower risk for hypertension. Just a single sauna session has been shown to lower blood pressure, improve heart rate variability, and improve arterial compliance.”
IS ALZHEIMER’S DIABETES OF THE BRAIN? – crossfit.com – Drs. Mary Dan and Michael Eades September 27, 2019 – At the Regionals in 2018, I told Greg Glassman about my neighbor who died as a result of complications related to Alzheimer’s. He said to them then: “some people think Alzheimer’s is Diabetes of the brain.” In this related article on crossfit.com, Dr. Eades says: “There is a fundamental and physiological link between defective glucose metabolism and brain dysfunction. People who suffer from diabetes, glucose intolerance, and insulin resistance (even early on, when blood sugar is still normal) have twice the risk of developing memory impairment as those without these disorders.”
Have an awesome week!!