The Week Ahead: 6.10.18 “Oh My!”

Last Week Stuff:  #getoutside  

One of the awesome things about CrossFit is that it builds general physical preparedness and mental confidence for life’s adventures.  On Saturday, about 10 Diablo members made the trek to Monterrey for the Spartan Super Sprint race. The Spartan obstacle course races are no joke – and challenge your fitness. And, on Sunday, a crew of 8 Diablo She-Devils tackled the Across the Bay 12k race.  And, congratulations to Coach Carrie Olson, who rocked the SPS Championship Olympic Lifting meet with a PR Snatch at 64 kg (141#) and 79 kg (174#) in the Clean & Jerk, closing out with a 143kg total – and, the BEST Sinclair total for all Women!

This Week’s Workouts  

(check Sugarwod for details)

Barbell Strength

• Tue – Clean & Jerk
• Wed – Bench Press
• Fri – Deadlift

“Oh My” Metcons

• Tue: 15/20 Cal Bike, 20 C&J #115/165 (yikes!), 15/20 Cal Bike
• Thu: AMRAP18m: 50du’s, 10 hang power snatch #95/135(!), 10 back squat, 5 burpee over bar, 1min rest.
• Fri: Hero wod – “DG” ,  AMRAP10m: 8 ttb, 8 db thrusters #25/35, 12 farmer-carry lunges
  U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett
• Sun: Hero wod – “The Chief”, Max total rounds in 3 minutes x 5 cycles, 3 power cleans #95/135, 6 push-ups, 9 air squats. 1m rest between cycles. Pick up where you left off!
  Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Teen Strong is coming to PHill on June 18  

90 minutes, 4 weeks, 3x week at 1PM. Coach Carrie will en focus on the barbell movements, primarily the Olympic Lifts. These are essential lifts for building power, strength and speed in ALL athletes.More power and strength yields better performance with more confidence. Teen Summer Strong information & registration.

Mark Your Calendar

Diablo Moxie Beach Day July 14!  Details soon.

Craig’s List

Joe Rogan with Jesse Itzler #1127 (click): Most of us know Jesse as the founder of Zico water. He’s also the cofounder of NetJet. He talks about his life experiences – how he creates happiness and relates some very interesting stories about his life-changing, 100 mile race and 15 days of living with monks. This is a very insightful and funny podcast. Joe Rogan goes off on “measuring happiness” that I found very compelling as well. One take away: Jesse thinks about his time in reverse (he’s 50).  He figures he has about 35 years left and wants to fill them with meaningful experiences. He dedicates 3 hours a day to himself and refuses time wasting events.

Alessandra Pichelli on FB Live:  (click)I’d like to think that this is one of Sandra’s most revealing and entertaining public conversations yet. She was apprehensive about coming on to speak, but when she relaxed and started talking, it was very cool – and very funny. Sandra is an amazing athlete and has a very charming personality. I loved her discussion about “passion”.