Walk,Protein, Lift. NCC Qualifier. The Level 1. Big D.irt? CrossFit at 88. Alcohol Kills. NetFlix Confession TWA 1.06.25

A QUICK LOOK:

• Walk, Protein, Lift
• The NorCal Classic Qualifier Starts This Week!
• Get Your Level 1
• Big D – New Shirt?
• CrossFit Saved 88yo Michael
• Alcohol Kills, Protein Saves, NetFlix Confession 

ADVICE FOR YOUR FAMILY & FRIENDS: START WITH A WALK  
My news and social media feeds are littered with content related to CrossFit, fitness, health, nutrition and longevity. And, I do my best to lean into content that is validated by quality research from reputable sources. Over the last few years, I’ve noticed a consensus building around some very simple, but proven strategies for increasing longevity. Multiple expert podcasts and several books have been published recently that have very consistent themes regarding simple strategies for improving health and longevity. 

The top three strategies are indeed simple: walk, consume protein, and lift weights. Of course, many “experts” will have differing opinions on how much, how often and when. And, in my opinion, complexity kills the buzz. So, what follows is my rudimentary summary of several experts that I follow. It is also my generic answer to the oft asked question from random people: “What should I do?”  Me: “you should walk, eat protein and lift weights.”

• Walk a mile or two a day.
• Eat protein with every meal.
• Do some squats, presses and deadlifts with weights at least 2x a week.

The above combination would  significantly improve the health & fitness of most Americans – and all three are validated by numerous research studies. I’ll let you Google them. Now, before my CrossFit friends get fired up for my not recommending CrossFit, rest easy – and remember, random people NEVER take your fitness advice. However, if they ask good follow up questions: “when?” “how much?” “how often?”.. then I hit them with: “you should visit a CrossFit gym.” 

Now, if someone wants to dig even deeper, I can geek out on health & fitness hacks with the best of them. My hours on social media and listening to podcasts have yielded some educational  benefits (I’d like to believe). So here’s the rest of my top 10 health & longevity hacks, not necessarily in order: 

• Hydrate!
• Sleep (7hrs+)
• Eliminate Sugar, Processed Foods & Alcohol
• Supplement Fish Oil & Creatine & D
• Sauna & Cold Exposure
• Stretch
• Meditate

But, the bottom line for most people is this: start with walking. Put your shoes on, and walk out your front door, even if it’s just to the end of the driveway. Do it every day, and if possible, multiple times a day – and, whenever possible, in nature. The evidence is overwhelming: mental & physical health improve. For more proof, read Mark Sisson’s (author, The Primal Blueprint) new book “Born To Walk: the Broken Promises of the Running Boom and How to Slow Down and Get Healthy” or Kelly & Juliet Starret’s book Built To Move
#itsup2us

THE COMPETITION SEASON IS UPON US! – NORCAL CLASSIC COMPETITION – ONLINE QUALIFIER JAN 8-19
Competing in CrossFit competitions is in our blood at Diablo. We have a long history of success at the local, regional and national levels. And local competitions are an especially fun way to test our work capacity outside of the gym against other CrossFit fans in our area. 

Of course, the CrossFit Games Open begins at the end of February, but before then we have a cool opportunity to participate in a local online qualifier competition for the Northern California Classic, which takes place in September at Lake Folsom – Granite Bay. Even better (!) – the NorCal Classic has MULTIPLE divisions to challenge every athlete:

• INDIVIDUAL:  Elite / RX;  Intermediate;  Scaled
• AGE GROUP:  14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59 & 60+
• TEAM: Rx Pairs; Intermediate Pairs & Scaled Pairs

The NorCal Classic ONLINE QUALIFIER begins January 8th and runs through January 19th. They’ll release 5 workouts that can be completed in any order. Most participating athletes will be doing the workouts in Open Gym, likely on Saturday and Sunday. Registration is $25 for individuals and $50 for pairs.