Can't wait for the Paleo workshop!! I may be a few minutes late. Since Wednesday will be day 3 of my very own Paleo challenge I am sure I will need some more encouragement. Thanks for putting this together.

BEEF

Just want everyone to know that the beef has been ordered. I have a list of all the different cuts and about how much we can expect of each, if you're interested.

Laci- You go girl!! Hey, hit me up if you want some easy, amazing paleo recipes.....I've been sick for an entire week and been spending alot of time searching for some good ones.....tried a few last week and realized that paleo can be really yummy....I've been getting creative with the diet trying different things.....I'm starting to think I can actually do this! Hit me up on facebook and I'll send a few ideas!! Good luck to US! We CAN do this!!! GO PALEO!!

6AM in the rain - didn't stop anyone from coming. Cool Combat Con class incorporating Power Cleans.

90 Second rounds of:
Tower Balls (6lb ball to a 12' or 14' target)
Jump Rope - single unders
-------
Power Clean Break: 3 mins. to do 3 or 5 HPCleans at 75-80% of max.
-------
Row
Ground & Pound on the floor bag
-------
Power Clean Break 3min
-------
Low Box Jumps (alternating 12" & 14" boxes)
Punching Bag Combos
--------
Power Clean Break 3min
--------
Front Planks (top of push-up position)
Ring Row Planks

Power Clean form got much better by the 3rd round as fatigue set in! Michelle, Matt, Lauren, Shar and Justin finished with situps...cause they're a bit crazy.

"Tower Balls"? LOL!

Thats my 5:30AM creativity. Couldn't think of anything better.

I think we should call them "Napoleons", in honor of Mark, who pushed the addition of the 12' and 14' targets.

Hey everyone,

send me an email if you are coming to the Paleo talk tomorrow night. We're going to keep it simple and practical. I'll leave the empirical and scientific evidence to the smart people.

My goal is to help those of us starting 30-day challenges, or beginning a lifestyle change. We'll go over shopping lists, some food substitute ideas (i.e. how to eat spaghetti and meatballs still!), and some common mistakes (from my own experience).

Please bring questions, right them down beforehand if you want! Also, if you have foods you are wondering about, bring them also! I'll have some books on hand that I've referenced and some I'm going to read.

The Paleo talk will be 7:30-8:30, and most likely in the front room at DCF. See you then!

I'm very interested in the Paleo workshop. I've been meaning to start Paleo and I just get very overwhelmed with it all...I'm sure I will be overwhelmed and encouraged by the end of Wednesday. Can I just buy the pack of 10 classes when I get there on Wednesday or should I REALLY register today?
On a personal note I'm going to get my wedding dress fitted tonight, and I'm sure it will have to be taken in A LOT! I have to thank DCF and all the trainers for helping me get back in shape. Even though I will have to pay more for the alterations I will do that happily! When I bought my dress in early July, it fit nicely, now it doesn't stay up! :)

I've also added audio from the nutrition cert to my ftp, in 3 wma files. Paste the link into your browser, link/login below:
ftp://ftp.dseame.com/
Login: "DCF"
Pass:"DCF.123".

Scott,

Was your last post in English?

Sarah, send an email to info@diablocrossfit.com or stavros@diablocrossfit.com so we can get a headcount. You can buy 10-pack on Wed eve.

Yes, it was in English, but perhaps a bit too geek. Does anybody have somewhere more convenient that I could post Paleo recipes (PDF files) and Nutrition Cert Audio (WMA files)?

If no, just paste this address into your internet explorer address bar: //ftp.dseame.com/

When prompted for a login, use: DCF as your username and DCF.123 as your password. You will then see a list of files to download.

GREAT PIC!!!

Sorry about the late post..Olie wasnt cooperating last night..

5p class- nick, Dante, Jenn W, Brandon and Strong Meg were there just to name a few. Jared did his crazy newbies in 15:44, Leah 27:40 and Elizabeth did 24:30. Great energy from all!

6p-Malissa, Danny, Heather, Shannon, and Tristen...an example of the 6p crew. Mike P-13:38, Ben-15:23, Sarah T- 30:0?? ....way to work through that Sarah! It was tough!

7p class- My first time meeting all 4 athletes.. Dan, Laura, Christina, and Jessica. The girls were still sore from the lunges on sunday but came anyway and rocke the Wod...Dan you are just too cool!!

Ejoy the lovely rainy day everyone!!!

I am really bummed but this Wednesday is one of the few evening I have to work late so I can't make the Paleo talk. Have fun everyone and fill me in on what I miss!

Okay, call me a big sap, but the pictures got to me. You've just got to love the man strong enough and willing to be your anchor! Not that we need it often...but what a wonderful thing to have when we do.

A great CFJournal video on the push-jerk:
http://journal.crossfit.com/2009/02/the-boz-todd-experience-episode-2-part-4.tpl#_login

Some good CFJournal articles/videos on the clean:
http://journal.crossfit.com/2009/09/more-pop-at-the-top.tpl#_login
http://journal.crossfit.com/2006/08/the-power-clean-by-mark-rippet.tpl

And a great one:
http://journal.crossfit.com/2009/10/crossfit-start-up-guide-part-3.tpl

There are millions more but these are some to glance at.

If you're not subcribed to the journal, it's cheap, and I would HIGHLY recc recommend it.

Evan- I guess you must have really wowed them at the meeting last week. Or maybe not, based on all the posts during working hours. :)

Haha, I was thinking the same thing.

Evan, err, Scott, is immersed in Crossfit pron.....

step away from the keyboard my friend
;- )

Jeff, if only you were right, how much more relaxed I'd be. Today is a PTO day - enjoying the rain, in preparation for a crazy week.

But Stav is right - time to step away from the keyboard. See you all at 6.

Holly, you're a big sap. (you asked me to)

...and on the videos... they're only good for you in so far as they help you visualize what you're supposed to do contrasted with what you, yourself, are doing (or not doing). The first problem is that your motor pathways don't get trained by watching videos. The second is that it isn't you in the video that is being coached. The third is the coach in the video likely doesn't know you and your problems.
Of course, this tool is better than nothing since there are some very common errors we all share, and some people are doing all this on their own.
That said, learning by video is comparatively inferior to simply logging a lot of reps over the course of several weeks and being coached by a fellow athlete or trainer that knows what to look for (no matter who it is on the video).
That's my humble opinion... I do like to watch the videos to remind myself of the common errors people can have and to learn corrections and cues to fix them, though. They don't become useful until I'm actually IN THE GYM, however. =)

It may be time for Mark to step away from the keyboard...

Hey Stav...think I'm gonna make it to your talk tomorrow...see you then..

Holly, I think you should go back to your situp romance novel.

Just completed "Jackie on air". Actually a great WOD to do in full turnouts/SCBA. I have to admit, I lost control of my breathing during the row, had to take a break (left the clock running) and get back into it. Mountain was a great encouragement during the WOD. I ran out of air a minute or so left in the workout. I was using a 30 minute bottle (which equals 10-15 minutes of air, depending on workload. Also, I wore my heart rate monitor during the WOD. Max 185, Min 135. Lots of huffing and puffing!

"Jackie on Air"- 14:16

Rested a few minutes, then went for Jackie RX.

"Jackie"- 6:49 as RX'd

Stav you are a maniac!

Stav is a nutty beast!!

You know I LOVE the oly lifts...I'm at work, so I took it kinda easy...altho the guys in the house don't think so...let's just say the bumper weights here at the firehouse aren't true bumper weights...just made of sturdy rubber...HAHAHAHAHA...
Hang power Cleans 5x5...finished@165#
Push Jerks 5x3 finished@165#
Then we had 5 runs...sooo, about 10min of cardio...oh well...get it done tomorrow...

Stav how do you control your breathing. I would love to know the secret. Hey if anyone wants to go in with me on the 40 lbs of meet that I bought the Mountain let me know. I really only have room for about 20lbs of it.
Ronnielo

I will split the meat with ya Ron

Classes went excellent tonight starting off with a squat pause. I think that everyone liked it, well mostly Travis and Jeff. I put the cap on 2 min because the could have stayed at the bottom all day. Everyone at 6pm call did well, Chang, Mike and Lacy working on form. Jeff B came in with his sprained ankle and killed it. 7pm had Clara, Brandon and Jared all did well with Clara moving good weight and Brandon and Jared working on form. I think that most everyone did the optional row.

Julie- You are awesome! That is throwing around some weight. Damn your strong.

Mountain!

I need BEEF!!! :) Thank you so much for arranging this. YOU ROCK!!

If there is any left -- we'll take it! Please let me know what I owe $$.

So bummed I missed the Paleo workshop (piano). Hope you guys a wonderful time!!

-grace

OK Nick you and I will split the 40 lbs but you get the whole bill ...just cause I am nice guy!