This year, we’ll be doing GRACE (30 Clean & Jerks for Time) for 3 CrossFit Affiliates in Asheville, North Carolina that were devastated by flood waters during Hurricane Helene. Insurance will cover some of their longterm costs, but it will be months before they’re able to open and operate. Coaches are without jobs and owners are scrambling to clean, repair and replace equipment and facilities. Our contributions will help support their business, coaches and families. Please join us on Saturday for this fun CrossFit Benchmark workout for an “Amazing” cause.
If you’re unable to attend, but would still like to make a donation, please click here and we’ll make sure that it gets directly to the owners.
“Unless you try to do something beyond what you have already mastered you will never grow.”
Ralph Waldo Emerson
PREVIEW
- Simple but damn hard.
- Better Diablo
- Grace & Volunteers Needed
- Surita And Her Husband Are Foster Fails
- Why CrossFit? YouTube Motivation
FREAKIN’ SIMPLE, BUT SO DAMN HARD Lately, I’ve been obsessing on on simplifying the recipe for reversing chronic disease and increasing longevity based upon the voluminous amount of research and other content I have consumed. Of course, CrossFit Founder Greg Glassman did the same more than 20 years ago with “Fitness in 100 Words“, but I want to make it do-able for everyone of every age and every ability.
Here’s what I have so far:
- Move throughout the day. Walking is the easiest. Sitting sucks for health. Check out Kelly & Juliet Starrett’s awesome book – “Built To Move” for validation. Lean people move a lot all day long.
- Lift Weights. Muscle mass and strength are literally life savers. Google it. The evidence is overwhelming. Strong people live longer.
- Add Intensity. Short bursts of intense exercise increase V02 max (a key indicator of longevity) more than any other type of exercise.
- Avoid Processed Food & Added Sugar. Ultra processed foods are typically very calorie dense AND engineered for addiction (taste, texture, colors, etc). Most processed foods are also chemically enhanced for shelf life and taste. Processed foods include high fructose corn syrup.
- Add Protein (real food). Protein should be a part of EVERY meal and snack. Protein builds muscle and fills you up. Almost all of us do not eat enough protein.
- Reduce Portions. American portion sizes are absurd, especially versus other countries.
- Get Sleep & Drink Water. Duh.
While all of the above items are relatively simple to do, they are incredibly hard to implement consistently. We have established behaviors, lifestyles and habit that hinder our ability to follow through. So what to do? I recommend writing them down somewhere where you’ll see them often, then, take it one item, one day at a time. If you fail, restart – over and over again. Over time, you’ll establish new, healthy habits and change will happen.
We got this.
UPGRADES UPDATE – Diablo has been growing so we’ve opened up more space and added more equipment. Come check it out:
- We tore down the wall separating Open Gym from the Strong Room. Wasn’t sure it would add much space, but damn, I was wrong. The whole area is more lighted and open and roomier!
- New barbells. We added black Rogue Ohio 45#s and Bella 35#s to the main gym. The barbell racks look dope!
- Our East side garage entrance now has stall mats, and a 4-station Rogue Infinity rack (thx Bollinger CrossFit – Coach Shelby!)
- We’ve added more Rouge injection-molded plastic Boxes – including 4 x 18″ boxes for our Masters!
THIS SATURDAY 7AM – 11AM – “AMAZING GRACE” CHARITY EVENT – This is Diablo’s Annual Charity Event – PLEASE Register Now for your Heat Time!
We all do the workout Grace (30 C&J) for a donation to 3 CrossFit Gyms in North Carolina devastated by Hurricane Helene: Summit CrossFit, CrossFit AVL and Ashe CrossFit. All 3 gyms’ equipment and facilities were destroyed and they are unable to operate. Insurance may help, but they’ll need more funds to carry them through a very long recovery. When you register for a heat time on Saturday the 19th, we’ll have a donation option available. Diablo CrossFit will match all member contributions in kind.
VOLUNTEERS NEEDED! DIABLO FALL CLASSIC – OCT 26th. Diablo’s annual USAW Certified Weightlifting Competition is back and nearly sold out! We need weight loaders and set up / take down help! Sign up at the front desk.
SOBER WALK-TOBER CONTINUES – Check out Coach Herald’s awesome non-alcoholic drink recommendations and, KEEP LOGGING YOUR RESULTS!
- No Alcohol: 1pt
- Walk 6000 Steps: 1pt
- Walk 8000 Steps: 2pts
- Walk 11,000 Steps: 3pts
A BIT ABOUT DIABLO… 6AM’r Robert Vigil won his first kick-boxing fight in Vacaville two weeks ago as a Featherweight at 150 lbs! Robert trains with our friends at Combat Fitness on Bancroft, right around the corner from Diablo. His coaches are George Tsutsui and Ernesto Ato – both pro fighters.
Like many of our members, Robert came to Diablo for strength training. He focuses on Muay Thai, but took this opportunity for an amateur kickboxing fight – his first fight! Be sure and give him a fist bump when you see him!
PROGRAMMING
October Focus: 1. Barbell Cycling 2. Front Pause Squats 3. Bench Press + Lunge
- Mon: Front Squat. Metcon: 4RFT – 12 Box Jumps, 12 Wall Balls
- Tue: Amrap 22m – 20 Pull -Ups, 10 DL, 35/50c Bike
- Wed: Bench Press & Lunges. Metcon: Amrap 8m – 15/25c Row, 12 OH KB, 10 HR Push Ups
- Thu: Team Workout! 30c Ski Erg, 400m SB Carry, 5 Rope Climbs
- Fri: Out & Back – 800m Run, 25 T2B, 50 Push Press, 25 T2B, 800m Run
- Sat: GRACE
- Sun: SB Getups. Metcon: 5 RFT – 6/6 FR Single Arm Lunge, 12/18 Cal Bike
PRs PODCAST SCHEDULE
- This Week: Surita Sharma – Oct 16 – Foster fail! Surita will be sharing her and her husband’s incredible foster to adoption story of their 2 beautiful children.
- ** Last Week: Christian Dean – Oct 10 ** – This was a mind-blowing conversation with a courageous athlete who has struggled with obesity her entire life AND so has multiple generations of her family.
- OCT 23RD: HISTORY OF GRID – Mather Wiswall – United Grid League
CRAIG’S LIST:
SEND TO YOUR FRIENDS! We all need some CrossFit motivation and this very cool YouTube series from CrossFit does the job. It’s often hard to convey the powerfully positive feeling of training with an awesome community of people of different ages and abilities and from very diverse backgrounds, but these short-form videos do the job well. Enjoy:
- CrossFit Series #4: A Portrait of Service: John Levell
- CrossFit Series #3: The Iron Woman – CrossFit Masters Athlete Lynne Knappman (Yvonne’s good friend & fellow competitor!)
- CrossFit Series #2: Affiliate Spotlight – CrossFit Counter Culture (My good friend, Zia!)
- CrossFit Series #1: The Family You Choose – Model City CrossFit
Make it an awesome week!
Craig
