Just want to say it was an honor to participate in the Oakland OPD memorial WOD. The gentleman I am shaking hands with in the above picture is a great man. He is a Captain with Oakland PD SWAT. He directly encountered the loss of those 4 hero's, and is a hero himself. I thank him for what he does to keep our communities safe. He was kind and courageous enough to share with the group at the WOD before it started. It was a very moving experience to hear someone that close to the loss share their heart.

RIP to our fallen Oakland PD brothers.

Cool pic. Ed is a good man with some damn courageous guys on his crew.

Thanks to the DCF crew that represented on our behalf at the event.

Again, people's work ethic and enthusiasm in 6am blows me away.
Michelle is hitting the bag "hard" and w/ bad intentions and Matt was push-pressing #95 for a min straight like a beast. Great effort everyone!! My job is super fun.

No Baby yet...we're going for the "Prego Pizza" tonight to see if we can grease and spicy this baby out...lol

In case you're wondering what Jimmy is talking about:
http://www.skipolinispizza.com/prego.php

No less than 3 friends had this work within 10 hours of eating it. No joke!

Paleo question for all you trainers..?????

when they say "some fruits"....

does this mean eating a banana or some strawberries every day will slow my progress?

My paleo diet is going well but I may need to cut back on the fruits I put in the protein shake I eat for breakfast..

thanks for your help..

Matt

Matt,

Refer to the FAQ section on Robb's page (robbwolf.com/?page_id=121) for more info on fruits. Basically, choose them carefully and pay attention to the GCI of each fruit. For example, choose blueberries and strawberries over bananas and citrus. Avoid dried or processed fruits, frozen is usually okay. An easy recipe for protein shake;

1 cup Frozen blueberries/strawberries (Trader Joes is great)
8oz cold water
1 TSB protein powder (vanilla)
few pieces of ice

Keep it simple, not too much "fake protein". Protein powder is good, but real protein, i.e. from meats are processed by your body more efficiently. Email me for more questions.

I am glad our Latino Brother represented Saturday.

I've seen "some fruits" defined a lot of different ways. Wolf says "some fruits" is "a piece of fruit a day".
The best time to "take" your fruit or starches is with some protein right after your daily workout. If you work out at 6am, taking your fruit (or other high glycemic index carbs like juice or sweet potatoes) with your protein shake right after that is probably a good thing, so you might actually be OK on that plan.
40c, 30p, 30f (zone proportions) is always a good rule of thumb to keep the blood sugar/insulin cycle smooth, but within 30 minutes of finishing your WOD, it isn't as critical to pump up the fat and protein proportions since your body chemistry is a little different at that time.
The fruit might be OK 30 minutes prior to working out, but I usually like to give myself a full hour after eating before I hit it (to avoid pukie).
If you work out in a morning fasting state for the 6am class, it is ideal for maximizing fat burning, but it's awful hard to get started. You do need to hydrate like a freak because you are majorly dehydrated after all night of not drinking water. In my 6am regular days, I used to get up an hour early just to start forcing fluids. Starting your hydration when you get to the gym is too late to really do much good.
If you're not working out in the morning, a fruit feast first thing during the day could get you on a blood sugar/insulin roller coaster and start off on the wrong foot. In general, having zone proportionate amounts of carbs in the AM is a good idea, but keep them to the lower end of the glycemic index (veggies are a fantastic morning carb choice). Paleo is not Atkins! We still need carbs to function, optimally.
Starches (like potatoes, rice or beans) are also low on the desired list because the amylase in your saliva converts starch directly to glucose in your mouth. To your blood stream, there's not much difference between sweet potatoes and oranges if you chew your food.

Seems like too much to think about. I like the "don't overeat fruit - and try to make 'em berries" method.

And Mark, Paleo is Atkins save for some minor differences - I've done both. Atkins advocates nonprocessed. low GCI, complex carbs after the first 10 days once the body has moved into the fat buring state, especially for athletes.

I recommend setting general guidelines. Anything else will drive you nuts (paleo approved, of course).

Thanks guys,

I will drink more water before my 6am class and remove the banana from my
protein shake after I finish Jimmy G's morning madness...

Damn stav I was doing the 2 scoops on the protein powder I will get it down to
1 TSB...

thanks again for the help guys

Matt

Thanks for the clarification, Craig. I never really studied Atkins too deeply. I just did the strictest initial form (induction and fat fasts), and I never graduated to the long term "Atkins lifestyle" version of the diet.
Seems to me that varying calories day to day is a good plan to make sure your metabolism doesn't get too efficient, anyway, long term.

Time for you guys to return the favor and put a hold in my wall! Hope to see you this weekend at Crossfit Santa Clara for the throwdown!

Love your site as usual.

Time for you guys to return the favor and put a hold in my wall! Hope to see you this weekend at Crossfit Santa Clara for the throwdown!

Love your site as usual.

Oh crap is that this weekend!?

We need to send a crew down to put some 'holds' in Jason's stuff.

Anyone going to make it?

-jj

I'm a "possible" for this Sunday. Anyone else?

Ok few thing s to talk about, first and foremost HAPPY BIRTHDAY Jenny Pearl, she came in and did a great job on today WOD, like all of my "girls" they sure, once again, showed how it's done to the guys.
Also congratulation to Andrew for his first muscle-up, the sky is the limit now my friend, you're getting stronger by the day, and yes one day you'll be able to beat your girlfriend's time in a WOD ;-)

Hey Hey Jenny, hope you're having a Happy Birthday !

Was not able to get in for the 10:30AM class so I substituted rows for runs at home. 1000m row, 100 PU, 500 meter row,100 SU. 200M row , 50PU and 100m row and 50SU. My time was 25:29 nothing great but I at least did the WOD. I also find that even thou I pushed myself at home that it doesn't compare with the shed workouts.

Happy B-day Jenny! I hope you have an amazing day!! See ya tomorrow!

whats the workout gonna be for santa clara? im a maybe.

Have kid responsibilities, so I did the wod at Hidden Lakes track. 18.21. It's much harder alone. The push ups were my downfall. another thing amongst the hundreds to get better at.Don't know what is fast or slow.

I will be at the rumble for sure, taking pics and competing either with DCF or CFU (depends on who shows up). Did the WOD today at 930 and finished in 23:09 which beat my previous 24:04.

PS - luca i DO beat her in some =P

oh and happy bday jenny!!!

4 pm open gym: me nick and brian took on this beast

24:48 with GHD situps instead. wayyyy harder. the 400 felt like ace ventura when he gets shot by the tranquilizer gun. could not move my arms. awesome WOD.

Done at SRFD St.5 "The Nickel"

17:10 as RX'd

Doing the runs on a treadmill sucks, btw. Oh, and push ups hurt bad.

Did today's WOD at 4pm with Nick, Jordan, Bonecrusher (Holly) and Super Shannon. The girls killed the WOD and the WOD killed Nick, Jordan and me. Watching Bonecrusher do 1 armed push ups was awesome. Newbie Tyler nailed the WOD today and we are all glad to have him as a new member in the gym . Great work to everyone at the 5 and 6pm classes. Super fast times and lots of heart from the DCF'ers today. What a grinder.

Did today's WOD at 4pm with Nick, Jordan, Bonecrusher (Holly) and Super Shannon. The girls killed the WOD and the WOD killed Nick, Jordan and me. Watching Bonecrusher do 1 armed push ups was awesome. Newbie Tyler nailed the WOD today and we are all glad to have him as a new member in the gym . Great work to everyone at the 5 and 6pm classes. Super fast times and lots of heart from the DCF'ers today. What a grinder.

Damm double post. My bad.

Nice, thanks for the link on Organic foods!

Amazing showing for this crazy wod at 5, 6 & 7! The 7 o'clock crew rocked the form. 5 & 6 had the speedsters: Miles, Jesse, Jeff - smokin'.

Family competiton between Stephanie, Bill and Macy was hilarious. In the end, Stephanie's situps won the day and she finished a few secs ahead of Bill. Macy was talkin' smack to Dad when she passed him in the 100 situp portion!

Macy wants to call this one Macy's WOD.

No PR for me today.

15:52 (1m 3 seconds slower than my PR).

I bounced my ribcage off the deck every time this go around and my push ups and sit ups aren't what they used to be. I was right at 7:04 when I finished my first set of push ups. My runs did feel pretty good.

800m - 3:15
400m - 1:31

Hopefully my plantar fascia isn't too inflamed tomorrow.

-jj

Can out of shape people from DCF go to Santa clara? I need to get out of the shadows and get more involved in the community.

After Sunday's WOD run and today's WOD run my foot hurts too JJ!
Who also has a big raspberry on there behind???
Screamed in the shower!!!

HAPPY BIRTHDAY JENNY PEARL!

"Dreaded Rasberries" come from picking your hips up during abmat sit ups.

Don't pick your butt up and you won't get the scab.

And yes Damen, everyone is invited.

-jj

This WOD SUCKS!!!!!!!!! I remember the last few times I did this...running after that hundred pushups was the most akward thing I've done at DCF.