Cold, Dark & Wet. Apparel. Holiday Hours. Run Early. Eating Science. Comedy & Inspiration. The Week Ahead 11.14.22

“You are what you do, not what you say you’ll do.”  Carl Jung

ITS COLD, DARK & WET… GO TO THE FNG GYM!  It happens every damn year. The time changes. It gets dark earlier. The weather gets cold. Work & school events are more plentiful. And, our attendance drops. 

Admittedly, I’m not as motivated to go to the gym to work, coach or workout when it’s dark, cold and wet outside. It takes longer to warm up, the barbell & pull up bars are uncomfortable, and I have to wear multiple layers. It’s more work to workout this time of year. Unfortunately, this is the time of year that more calories are consumed and, more alcohol. We also spend more time indoors and move less. As a result, winter weight gain becomes a reality.

There’s no magic solution. You must get comfortable being uncomfortable with the dark, wet cold. But, here’s a few tips to ease the pain of winter wods;

  • Organize your winter training layers so they are easily accessible: jackets, sweats, socks, gloves & hats
  • Break out one of your warmest jackets to wear to the gym. Being overly warm before you arrive is best.
  • Start your “going to the gym” prep 10 minutes earlier so you can gather all your gear
  • Arrive a little early and jump on a C2 Bike or Ski Erg to get your blood flowing
  • Buy some new warmer training gear – to get you motivated

The upside to training when it’s dark, wet & cold is that when you’re done, it’s even more satisfying than when the weather’s warm & comfortable. You’ve conquered the day. 

Now go to the fng gym.


  • Mon – Tue 11/21 & 22: Normal Hours 5A – 8:30P.
  • Wed 11/23: Last class at 5:30P.
  • Thu 11/24: Turkey Ruck – Hidden Lakes Park, Martinez
  • Fri 11/25: First class 8AM. Last class 5:30P.
  • Sat & Sun: Normal Hours. 

APPAREL COMING!  We’ve order some cool new T’s, Crop Tanks, Hoodies & Crop Hoodies for the Holidays. They’ll arrive the week of Dec 5th.  And be sure to check out all of our cool new designs on our Online Store.


DEC 23: DIABLO’S ANNUAL HOLIDAY PARTY It’s good to be back! Our Annual Holiday Party is scheduled for Friday, December 23rd at 6:30PM at the Back Forty BBQ in Pleasant Hill. We’ll come together to celebrate an amazing year of recovery, PRs and our annual Tom Jones Award! Details soon.

NOV 14 – DEC 31: AEROBIC CAPACITY WITH ALESSANDRA  This 6-week training program ($149) includes an introductory class for technique training & initial aerobic testing. Athletes will receive a customized 3x-a-week endurance training plan with personalized pacing strategies. At the end of 6 weeks, athletes will be tested as a group for aerobic capacity improvements. Click here to register and be ready for the Open in 2023!

NOV 24: TOTALLY UNOFFICIAL TURKEY TROT  At Hidden Lakes Park in Martinez 8:30A – 10AM. Bring your weight-vest, Ruck sack or loaded backback. Strollers, family & friends welcome!

DEC 3:  TEEN TRIALS CROSSFIT COMPETITION!  We’re hosting the Bay Area’s ONLY Teen CrossFit Competition on December 3rd. All CrossFit athletes ages 12-17 are invited to participate in this fun & challenging competition. 

TWEET OF THE WEEK:  Anecdotal observation:  I run, Ruck or walk 45-90min every morning before 7AM. I cross paths with 10-20 people doing the same. I cannot remember ever seeing a noticeably obese person. Maybe this is the cure?

THE WEEK AHEAD:  Check SugarWod For Daily Workouts – November Calendar &  Newsletter


Podcast: Huberman Podcast #97: Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle. Bookmark this one and listen to it multiple times!  This is an incredible discussion on the science of eating & diet. Huberman and Norton talk about the science of energy utilization and balance, the efficacy of different diets and how best to build lean muscle mass and lose fat. There are SOOO many topics discussed, that I had to relisten to many sections. 

Article: Mindfulness works just as well as medication to curb anxiety, study finds. 

Comedy: Dave Chappelle on SNL Nov 12


Make it an awesome week!