DE Update | Week of October 21

Mics don't like to record audio when the phone is in airplane mode , so seems silly . But I've also learned how to backup record at the same time , because I once again recorded a full-length video and there was no audio , and if only you could have seen the temper tantrum that I threw because of that . But everybody , get right to it . So start at the top .

There are two phone numbers that are important for you all to have in your phone regarding double-edged fitness , right ? These two phone numbers do send text messages , right ? They are 775-657-9956 . That's our main gym telephone phone number .

Now , if you call that number , you're going to get a directory to pick , pick a gym , which will either go to mine and my brother's cell phones , but most likely , if you remember , at the gym you have our cell phone anyway .

So just go ahead and skip right to the cell phone if you need to call us over some important but that is the main number that we have a text message platform tied to . If you get a text message from that platform , there is a 99.9% probability that that is not some random automated text message .

That text message is most likely coming from me personally , but our other coaches will be set up on that platform to be able to use it as a communication tool with members . Now , why Cell phones ?

We can communicate with also , but on a scale of operation like ours , having everybody's numbers and all the members numbers talk with this software , it's really efficient and effective for us to be able to communicate using this platform for a lot of things . We'll use it checking in .

We'll use it to send out any sort of we want to say emergent kind of updates . Hypothetically , power goes out . We can't have class because the good folks at NV Energy don't know when that power is coming back on . We might send out a text message , blast through that number to let members know , so you're not blindsided by that .

So if you're getting a text from that number , it will say you can opt out which you can . I get it . It's election season and there's all kinds of BS nonstop , relentless BS coming through the cell service . But maybe our number you don't block , you don't delete , you don't report a spam .

You just save it as Double Edge Fitness and we'll try to keep the communication there , important and pertinent to you and your . What do you want to say ? Health , I don't know . So we're using that number for the majority of our communication . There's another number you should save now . You can text this number two ways .

If you text it , if you text our main gym number , chances . I'm monitoring that pretty much all day long , all weekend long , even to the point that it annoys my family . But I do monitor . That comes right to my cell phone . I keep tabs on it . So chances are you text that number .

You'll be hearing from me pretty immediately , just like if you text my regular phone , because it comes to my cell phone , all right , and that is an appendage that's attached to me at all times , which drives some members of my family nuts , but it is what it is . So the other number 646-760-6008 .

This is a secure mind-body number that is used for billing purposes , right , so you can save this in your phone as mind-body or double-edged fitness billing . That's pretty much the only thing it's going to be used for . It's a way for us to communicate and get billing information securely .

It is a new tool added to our gym management software that allows us , say , you need to update your credit card ? We can send you a text link securely through this number that will allow you to update your billing information on your profile . It's super easy , super secure , very clean and simple .

I've been testing it for a few months and it works pretty perfectly . It's a very , very helpful tool and the people that have tested it with me because I've tested with some members who have had declined or expired credit cards and it worked perfect , super easy to fill out , very secure , goes right to your account information's deleted from the interwebs , updated .

So that number 646-760-6008 , you might want to store on your phone as double-edged billing . Chances are you won't hear from that number very much . If you do text that number one way , I do check it and I can respond from there .

So just know that we I'd like for you guys to save those two phone numbers and maybe not block them , delete them and report them in Spain . Do me a solid there . That's general housekeeping of the week on those two updates . Next update I got to move this up a little bit because we're going to keep the housekeeping . That wasn't all the housekeeping .

New coaching schedule rolls out this week , october 21st . Chris is back . She's taking on her new responsibilities and roles this week .

With that , I was going to roll out the new coaching schedule sometime in November , but the mental gymnastics I have to do each week to know where people are coaching and this and that and trying to figure it out each week , I'm done with it . I'm over it . So we're going to roll out the new coaching schedule this week .

There is a visual of what coaches are coaching what classes . Class schedule has not changed . A visual of what coaches are coaching what classes . Class schedule has not changed . It's what coaches are assigned to what classes at both gyms each week . It is updated on our mind-body , it's updated on our website and I sent out in the newsletter .

There is a visual photo of the coaching schedule Okay , classes , what coaches are coaching , what classes . So if you're interested in that , check out . It's there , it's updated , check it out . All right , I think that was the last for the main administrative housekeeping , that little education . We are entering what I like to call eat like shit season .

It's when Halloween gets here and then , basically from Halloween , we allow ourselves to consume an astronomical amount of bullshit until we get sick of ourselves . January 1st we have a new resolution . We want to drop some pounds , get fit again , start the whole process over , stop doing that one . But it's inevitable .

This time of year , halloween kicks off eat like shit season . I would like to hit you all , and maybe not do that this year , but I'm going to share some tips . So one of the biggest tips I can give you during this time of year is , regardless of how you're going to poison your body , prioritize quality protein intake , no matter what .

If there is one macronutrient goal for you to hit each day , get your protein , your required protein intake , in , and then , if you decide to fall off the wagon a little bit , it's not going to be as detrimental One , you're not going to be as hungry , you might not be craving the bullshit nearly as much , but you'll still be setting yourself up for success All

right . So if you can prioritize your protein intake , hit your protein goal . And if you need help figuring out what your protein goal is I agree with Dr Peter Atiyah on this it should be one gram of protein per pound of ideal body weight based on health principles .

All right , if you don't know what your ideal body weight goal should be or is , you can get a current InBody scan . Go in , get an InBody scan . Talk to your coach , we can guide you . Very happy to do

that . I am going to make a video explaining the InBody machine printout to help you understand what your ideal body weight is . So , one gram of protein high quality complete proteins per pound of your ideal body weight all right , do that . Make sure you do that With that . Drink enough water , all right .

Take your body weight , multiply it by 0.75 and chances are that's pretty close to the amount of water in ounces that you should be drinking per day . Now , if you're carrying around a bunch of non-ideal body weight , that calculation is thrown off . So again , we figure out your ideal body weight . We can figure out your protein intake .

We can figure out how much water you should be consuming . You consume the water . You eat the protein . You're going to do better during this eat like shit than most of the country will . Other things making sure you're getting enough fiber 30 to 40 grams of fiber intake per day .

Best places sources of fiber are going to be vegetables , fruits , high quality unprocessed grains and starches . You know potatoes , sweet potatoes , lentils big source of fiber for me , beans great source of fiber . These , getting enough fiber in is going to help keep your gut healthy .

Deal with you eating like shit at these parties and you know all the stuff that happens during this time of year . Get enough fiber in , protein in , fiber in . Chances are , during eat like shit season , you're going to consume excess sugar carbohydrates . That probably wouldn't stress too much about your carbs , right . You're going to consume excess sugar carbohydrates .

That probably wouldn't stress too much about your carbs , all right . But again , try to limit it . Folks , plan it , be intentional with it . You know you're seeing snacks and treats and crap showing up all over work and friends parties , this and that . Try to avoid the unintentional BS , right . If you are planning on going to your friend's Christmas party , right ?

Or your friend's Friendsgiving dinner , right , enjoy that dinner , but don't enjoy every single temptation for the two weeks before that dinner . Right . Schedule your episodes of treating your body like trash to a minimal amount . Right . Schedule your episodes of treating your body like trash to a minimal amount , right .

So if we can do that and be more intentional in our engagement of terrible choices during this time of year . We're going to be better off when the new year rolls in , right ? So those are some of my hot takes tips and tricks on keeping your excess body fat down and developing metabolic syndrome during this time of year .

So let's not develop type 2 diabetes , let's not add a tremendous amount of excess body fat and let's not poison ourselves . Let's make good , healthy choices . Maybe slip up once or twice , you know . Thanksgiving Day , maybe go a little ham . Maybe Christmas Day go a little ham . That's twice . Don't do it every single day from Halloween till the New Year .

Be intentional . Now I'll stop beating that dead horse . But for 17 , going on , 17 years , 16 years . In the fitness industry , I literally see it every single year People who are pretty darn disciplined , consistent , and they fall off a wagon for three months , two and a half months right , it's human nature , but let's not do that , right ?

Okay , there is a blog post that I posted on our website that breaks down a lot of the important facts behind protein . What is a complete protein ? How to get a complete protein , tips and tricks for vegetarians who don't like the high quality , complete , full of leucine protein that's in animal foods . There are tips and tricks .

I've seen vegetarians have great success getting enough protein in their diet , but it is harder .

There are components that you need to be aware of if you follow a vegetarian diet to optimize your connective tissues Blog on our website there's a link to it in the newsletter to be able to read that blog post and understand protein much more detail than just eating enough protein , eat enough complete protein .

And if you're trying to optimize muscle development , you need to make sure you're getting enough leucine and so forth . I break it all down in a blog post . It's on our website , so check it out . November 11th we are doing 1,000 box step-ups . That's Monday , veterans Day . We're doing Chad . Chad is a former Navy SEAL who took his own life .

It's one of the tragedies behind men and women who serve PTSD and suicide among veterans is very sad and tragic . So Chad , former Navy SEAL , did take his life by suicide and we join the CrossFit community every year recognizing that on Veterans Day and we do 1,000 box step-ups .

There will be more step-ups opportunities in our group class over the next few weeks for everybody to accumulate some volume . I'm going to go ahead and suggest , if you are going to .

I hope you're planning on doing Chad , not being a sandbagger and skipping out this year because of some random excuse , but I suggest you get some reps in and you build up a little volume . If it's your first time doing it RXed , we will have patches . Gotta have patches . The RX weight is 45 pound backpack for men , I believe 25 pounds for women .

Let me check it out real quick . Got my aid right here . Rx weight for Chad 45 pounds for men , 35 pound pack for women . That is the RX weight doing 1,000 box step ups on a 20 inch box , right ? So if you're planning on doing it , I would suggest getting some weekend reps in . Try to sneak some reps in during the week .

I wouldn't blow yourself out per se , but I would be intentional in getting some volume in there . I do post my Chad reps that I do in addition to group class on my Instagram . If you want to hit me up and ask me for some training ideas , I am more than happy to give you some programming points that can apply to you specifically and your goal for Chad .

Just hit me up . All right , this last week randomly well , not randomly last Wednesday we had 150 meter row as part of an EMOM . I threw out the idea is it possible to go sub 20 seconds ? Turns out that's a really hard goal to hit , but it became a thing . People are trying to get the 150 meter row , trying to beat me .

Actually , right now my best time is 22.5 seconds and I really don't think at this juncture I can go faster . That's interesting , it's fun . People have thrown down . I did put up a challenge programming channel on SugarWad . Down . I did put up a challenge uh programming channel on sugar wad . It is loading in there . Uh , saturday , yeah , just find it today .

If you want to do it , I'll get your score . Just having a little fun screwing around it doesn't ? It's one of those deals you can do after a little bit of warm-up , but you're not going to be absolutely wrecked from it , you're going to be just fine . It's a max power output test how much power can you generate in a short period of time on the rower ?

So , yeah , a little bit of fun . I realize members sending me videos , quite a few people sending me videos of them doing it , going for it , so it's cool . The other thing that I'm doing I'm doing the rogue 1000 pound challenge for the t-shirt . Course , gotta get the t-shirt , but bigger vision here .

So I've been thinking about doing this for a minute as part of turning 40, . One of my focuses is to track my strength year over year and there's a perfect way . I mean we're going to test . I want to rip this and that in the gym . Yeah , there's just a little fun thing . I signed up for it , I'm going to do it . It's deadlift , squat and bench .

To get the t-shirt , you got to do some video recording of your lifts and there's some rules and stuff and you have to submit it so they can verify your lift . But is your total combined weight of deadlift , back , squat and bench press ? And I just kind of want to see where I'm at With those with high quality , confident one rep maxes .

I am not going to push my body to the gray area of one rep max attempts . I don't find the risk there to be very beneficial , especially doing all three back to back to back . So I'm probably going to be testing 90 , 95% of my one rep max if I had to guess . Again , it's more for fun .

I want to track and see my numbers do add up to like 1,090 pounds and it's something I want to track year over year for my own personal fitness and strength goals as I'm getting older and I'm going to . If Rogue does this every year , if we do it as a gym , that's something I want to do every year , kind of around my birthday .

Same do my 2000 meter test every year around my birthday . So for every year for my thirties , so from age 30 to 40 , around my birthday , I complete a 2000 meter row max effort test . The goal is to always be sub seven minutes for as long and as many years as possible . So I made it through my 30s every single year sub seven minutes .

So I'm going to keep doing that to 50 and beyond and just see how long I can maintain sub seven minutes . There's no what do you want to say like benchmark theory behind it . It's a personal goal of mine , but I do think it's applicable to have benchmarks for absolute strength , muscular endurance , vo2 , max aerobic capacity and max power output .

So I am aggregating a list of what I'm doing as I'm getting older that you guys can play with . Might become a gym thing , I don't know . It is something that I'm doing for my personal health that I want to share with you all on how I'm measuring , benchmarking my fitness along with my health for the long game .

So the benchmarks matter , objective data matters , and these are just tools that I'm using , so I'll share them with you guys as I go when I do the challenge . It's going to be the next Saturday that I coach , at Midtown probably , and I will let you guys know on my Instagram page when I'm gonna throw that down if anybody wants to come play .

A few people have already signed up and said they're gonna come do it with me . So by all means , make it a community day , have some fun and no listen waits . Last thing , and I swear , this video better have recorded audio . Oh wait , I have a backup audio so we're safe . But last thing , medcon for Hope Got that coming up .

Some people have been signing up . This year . We are doing scaled , all right , so we're really trying to make this inclusive because the goal is to spread awareness about teen suicide issue that we have here in Washoe County and bring awareness , support and so forth for that cause . So the more people participating , the better . It's November 16th .

How the scale is going to work is you're going to do same workouts , maybe different weights and so forth . As the workouts are released , details will be delivered with those releases . Basically , you're going to be thrown down with the RX people . Everybody's working out together . It's just to have the leaderboard delineate between RX and scaled .

We will be doubling up the score for the scaled athletes . So say you're at 50 pounds for and RX athletes at 75 pounds and you finish two seconds apart . So to keep the scoring on the same leaderboard , but the scaled competing and scaled and Rx competing Rx and everybody's going together .

We're just gonna times two , the finish time , so everybody's aggregated in their appropriate group for what they do and so everybody can compete together at you know , same heats and so forth .

This year , guys , find a partner , sign up for it . It's free to sign up . You're highly encouraged . So you don't get a zero on one of the workouts . You don't want a DNF on one of the workouts to raise 400 or more dollars , all right . That is the fundraising goal . I have no set goal of how much money to raise .

I just would like to fill up 10 teams at least in each division and each team raise 400 bucks . That's the goal . So whatever that comes out , all right . You guys , I think , looking through the stuff here , it's all I really got this week A little bit long , but I had to harp on eat like shit season .

So let's make sure , as we're going into this , you guys are making healthy food choices , doing the right things , getting your exercise in and optimizing your health during this time of year . There's no reason for us to take 10 steps back over the next three months , with all the hard work everybody puts in day in , day out .

So let's not take 10 steps back , right ? Love you guys . See you in the gym this week . I'll be at both gyms , just like I have been , and I hope to run into everyone .