‘Murph is Monday, May 26th, 6AM – 12PM
Class reservations open on Tuesday this week.
“If you tell yourself you can’t, you won’t.”
Dean Graziosi
SO SIMPLE. SO HARD. Fitness & weight management are simple processes that are very hard to execute for most people, primarily because they require mental & physical effort and time. And, environmental and social influences serve to complicate the process or deter progress. Moreover, personal health issues may also influence results. But, the formula for fitness success remains: eat less, move more, exercise. Eat less calories than you burn during the day, move more throughout the day than your caloric intake, and come to CrossFit to create more lean body mass.
Weight loss happens when there is a calorie deficit – no matter the type of calories consumed. If you need an extreme example, check out former powerlifter Mark Bell’s IG and his recent weight loss on the “sugar diet” and .. yes, the sugar diet (NOT RECOMMENDED). Of course, there are myriad other factors that complicate the weight management process, including addiction. But, if you manage to create a consistent calorie deficit (calories consumed > calories burned) you will lose weight.
Here’s some tricks & tips I’ve discovered that help with the process:
- Make protein a priority with every meal (less calories, more satiety & benefits). “What protein am I going to eat for this meal?”
- Clean out your kitchen & pantry. Eliminate calorie dense, processed foods.
- Keep it simple. Eat the same thing for lunch & dinner (for multiple days) – it helps with meal prep.
- Stop eating 2-3 hours before bedtime. You’ll sleep better.
- Go for a 10-15m walk after your last meal.
- Don’t eat for 1-3 hours after waking. You’ll begin your day in a calorie deficit.
- Go for a 30-45m walk before eating in the morning.
- 0 calories in your beverage consumption.
Don’t stress if you can’t do them all everyday. Just restart again each day and tweak them to match your lifestyle.
#itsup2us
MAY / JUNE EVENTS
- ‘Murph – Memorial Day – May 26th. We’ll come together to do this CrossFit Hero workout. Coach Stef (a professional Chef) has volunteered to make us PANCAKES!
- NorCal Classic – June 6-8 – Discovery Park Sacramento. About 20 Diablo athletes will be competing at the NorCal Classic CrossFit competition in various divisions: team, novice, age-group and elite (Coach Jackson). The top 2 athletes in the Elite Division will qualify for a trip to the CrossFit Games! Come hang out with your Diablo fam and cheer them on in this weekend competition.
- !!REGISTRATION OPENS MAY12TH!! CrossFit Community Cup – June 9-14 – Diablo CrossFit – The Community Cup is the next step of competition for the CrossFit community that completed the Open. If you finished the Open, you now have a “ranking”. On Monday, June 9th, CrossFit will release 3 workouts that must be completed by Sunday the 15th. The workouts will be adjusted for each ranking level so that you’ll be competing against your peers worldwide! Diablo will host official “Community Cup” events on Thursday, Saturday and Sunday for our members to come together and do the workouts.
3rd Time is The Charm!: PRSALLDAY PODCAST This Week – Thu @ 6:30PM: Dr. Mike Hinderman – owner of Mt. Diablo Sport & Spine and Diablo member will answer our “how to fix it” questions – shoulders, back, hips, knees…
A LITTLE BIT ABOUT YOUR BLOOD
The CrossFit Medical Society now offers comprehensive blood biomarker testing for CrossFit affiliates! I recently competed that Foundations Panel for $199 and received a thorough analysis of my hormones, cholesterol, and inflammation markers. This information is especially helpful for supplement selection and even medication choices. I will be sharing the results with my primary care physician. Most doctors will NOT conduct these thorough lab results without a medical condition because they are deemed unnecessary & expensive by insurance.
All you have to do is select the biomarker panel you’d like and the CMS will send you the lab requisition which can be used at any LabCorp facility. This is a really useful and insightful tool!
The Programming Week Ahead:
May Focus: Deadlift. Secondary: Barbell Oly Lifts. Skill: Ring & Bar MUp
- Mon: Front Squat (7RM). Accessory work.
- Tue: Snatch EMOM. Metcon: Amrap 6m – 12KBs, 24 Box Step Ups
- Wed: Kipping Pullups. Metcon: Tabata – Pull ups, Push ups, Sit Ups, Squats.
- Thu: 4rds Max Cals: Air Bike 2m, Ski Erg 2m, Rest 4m.
- Fri: CFG Open 18.2 – in 12min: 1,2,3..10 reps of DB Squats & BFB. Then, in remaining time, 1RM Clean.
- Sat: 5x3m Amrap of 7 C&J, 6 FR Lunges, 40 Single Unders (#65/95)
- Sun: 3Rnds Max Reps – 1m Max Cal Row, 1m Max Tuck Hold, 1m Max Wall Walks, 1m Rest
CRAIG’S LIST:
- Podcast: Freakonomics Radio – How To Succeed at Failing, Part 1, 2 & 3 – These guys keep showing up in my podcast feed and I’m a sucker for the titles. And, I really enjoyed these! They interview some very fascinating experts who talk about their experiences with failure and how to overcome it and how industry experts measure, reduce and mitigate damage from failure.
- Article: CrossFit.com – Hyrox: Real-World Validation of CrossFit’s Elite Fitness Philosophy. This article was NOT what I expected from CrossFit – but it is something that I know about CrossFit: our training methodology is general by design and prepares us for almost anything physical – including a Hyrox race.
- Research: Living Next To A Golf Course Linked To An Increase Risk Of Parkinsons – JAMA recently published the results of a study of 419 people living within 1-3miles of a golf course between 1991 and 2015 and found a 126% increased incidence of Parkinsons!
Make it an awesome week!
Craig
