Eating Is Your Job. Murph & RR. Feats of Strength & More AI Fear TWA 5.06.24

CrossFit’s Heirarchy of Fitness from the CrossFit Journal , 2002.

“Knowing what you cannot do is more important than knowing what you can do.”
Lucille Ball

  • Nutrition Is Up To You.
  • Murph!
  • Row’d Royalty – Insider Tip
  • Age Group Semi Workouts & Super Mom Anelyse
  • Feats of Strength, Proof o
NUTRITION – THE UNHEALTHY ELEPHANT IN THE ROOM  According to CrossFit’s definitive and innovative publication, “What Is Fitness?,” nutrition is the foundation of the theoretical hierarchy for the development of an athlete (see graphic above). The article, penned by founder Greg Glassman, states “any training system that does not consider and duly correct an athlete’s diet will be suboptimal.”

Yvonne, I, all of our coaches, and most of our members agree with CrossFit about the importance of nutrition to overall fitness. However, in our 18 years in the fitness business, Diablo and our coaches spend very little time coaching or talking about nutrition. In fact, if you visit our website, you’ll find that Diablo outsources nutrition coaching to a remote coaching service (Falcon Nutrition). Two reasons: (1) our core competency is fitness coaching AND (2) nutrition management is complicated, emotional, time-consuming and affected by factors beyond our control, including: 
  • Societal pressures and family or work obligations & stress
  • Over abundance of expert nutritional information
  • Diets galore: Paleo, Primal, Vegan, Keto, Zone…
  • Emotional & psychological issues or trauma
  • Sleep 
  • Lack of cooking and/or food shopping experience
  • Not enough time to learn, shop & meal prep
  • Lack of support from friends or family
To be honest, it’s frustrating to not be able to solve nutrition problems with an easy fix. Ironically, we all know WHAT to do. But, many of us just don’t, or can’t do it. Our coaches who have experience with nutrition coaching admit that client compliance and honesty are the biggest hurdles to success. The struggle is painfully real. 

Calorie consumption has become an addictive behavior for many, often in response to stress or even emotional trauma. Readily-available, incredibly satisfying, calorie-dense food & drinks are the drugs of choice. And, alcoholic beverages are the very thick icing on the calorie cake. Achieving a healthy diet is simply breaking bad habits and adopting new ones. But, that’s no easy task.  Read: Atomic Habits (and keep it handy).

So, what’s the solution? In my strong opinion, nutrition is up to you. You have to decide to commit to the process, educate yourself, enlist the support of others, accept that you may fail, and have a plan to get back on track if you do. A nutrition solution is different for everyone and may involve professional therapy for some. But, I also think there are some proven techniques that work for many people, especially for our members. These techniques include:
  • For 30 days, track everything that you eat & drink in a journal – don’t lie to yourself. This is perhaps the single most effective tool for anyone wanting to improve nutrition. It’s personal accountability.
  • Include protein with everything you eat. This is challenging but will put your calorie consumption in perspective.
  • Move in the morning before you consume calories (black coffee is ok). A 15-30 minute walk or easy calisthenics is all you need. This is a game-changer.
  • Stop eating 2-3 hours before bedtime. You’ll sleep better and feel more rested in the morning.
  • Go for a 10-20 min walk after your last meal of the day.
  • Drink water instead of calorie drinks. Add LMNT if that helps with flavor.
  • Limit alcohol consumption. Start with 2 days a week, then 1.
  • Meal prep on the same day(s) every week for multiple days’ meals.
  • Hire a coach for 6 months to a year until you’ve got it
Finally, and most importantly, keep coming to CrossFit. A welcoming, like-minded community with quality coaches is a sturdy foundation for your physical fitness and longterm health. 

MURPH IS COMING! Are You Ready?  Coach Jamie Lee is programming “Murph Prep” workouts each week to help us get ready for Memorial Day ‘Murph!  Murph is a 1 mile run, 100 Pull Ups, 200 Push Ups, 300 Squats and a 1 mile run. But, many people ask, is there anything else I can do to prepare?  Try these:

  • Accumulate 50 push ups every day – break them up throughout the day. Push ups are the biggest limiter in Murph! Do ring push ups at an angle (or box push ups) if you don’t have them yet.
  • Make ring rows part of your warm up every time you come to Diablo! Challenge yourself with a few sets of 8-10 reps to failure.
  • Saturday & Sundays are squat days!  Knock out 100 – 200 squats over two days. Break ’em up as needed.

ROW’D ROYALTY 2024: Jun 6 – Jun 24 – INSIDER TIP!  Diablo’s worldwide indoor rowing competition begins on June 6th! It’s an “OPEN Style” competition over 3 weeks with workouts announced each week. THIS YEAR: we’ll be announcing MULTIPLE workouts each week! You’ll have 5 days to get the workouts done each week – with opportunities to repeat.. or not.


  • Age Group Semi Finals:  May 8-13 – this is an online event. Diablo athletes will be doing the workouts during Open Gym.
  • North America West Semi Finals: May 24-26, Dignity Health Sports Complex, Carson, CA (Home Depot Center)
  • MURPH! Monday, May 27th. 


May Focus: 
1. Front Squat 2. DL & Press.  Skill Focus: “‘Murph” Prep


IG: Feats of Strength From India. I love stuff like this. Humans are incredible. This stone is massive and weights 330lbs!

Reddit: The Moon Landing DID Happen!  Last week I created a stir with my post of the Bart Sibrel podcast with Joe Rogan. Bart is a moon-landing conspiracy theorist. However, I did not find his arguments compelling enough. And, India verifies my beliefs with these very cool pictures of the Apollo 11 & 12 landing sites taken by their moon orbiting satellite. 

YT: Reid Hoffman Meets His AI Twin. Wow. Just wow. Where does this all go?
Make it a great week!