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Monday - Jan 25, 2010
Never run alone. . . again.
Workout: Weighted Pull Up
3 - 3 - 3 - 3 - 3
Dead hang only. Record loads or bands used for each round (compare to Dec. 28, 2009).
Metabolic Conditioning Workout:
3 rounds for time.
Run 200m
1 minute rest
Row 200m
1 minute rest
Record total time.
Log your results online by clicking here.
Article: Top 10 Mind Hacks for making your resolutions stick.
"Nothing but the strength of your convictions can keep a self-improvement promise going for at least 365 days. You can, however, boost your chance at success and outwit your worst habits with some motivational devices and clever thinking. . ."
Click here for complete article.
Right about now everyone's resolutions are starting to fall to the wayside. Hopefully the tips from the article will help you succeed.
Bonus Tip: Change the password you use for all your major accounts to something that reminds you of your goals. "Eatveggies", "Nograin", "sleepstretchroll", are all good ones. Turning off the 'auto login' can make you focus on these goals even more. Nothing like typing your goals 5-10 times per day to help remind you of their importance.
As soon as they get old (you can type them in your sleep), change them. You can change the words, change the order, etc. But any slight change will get you thinking about the goal again. -jj
Skills Clinic Today: Kipping Pull Ups - 1pm
Learn how to kip with the best of them. Sarah will be leading people through the steps of how to master the kipping pull up. Basic drills to get your first pull up, what to practice after you have your first pull up, etc.Other Specialty Clinics this week:
Mixed Martial Arts: Thursday at 6pm (click here to sign up) Basic to intermediate techniques will be taught combining stand up fighting and ground fighting integrated into the same class. Emphasis on "hands on" training (not fitness conditioning or just punching pads).
Self Defense: Sunday at 1pm (click here to sign up) The epitome of "Functional" - Learn the basics of 'detect, diffuse, defend', your natural weapons, and what the most important attribute is to winning a life and death fight is. This class will include lots of hands on training and the practice of skills on a resisting opponent. No experience necessary.(this is a two hour clinic, where you will have to sign up for both hours separately)
Posted by Jeremy Jones at January 24, 2010 7:54 PM
Comments
Sorry to the 0600H crew today! Alarm issues this morning. Thanks, Big Dave!!
Posted by: Craig at January 25, 2010 6:11 AM
I am starting to believe the 6am crew is getting stronger. Justin, Jeff, Scott, and Tim showing some strong weighted pulls (up to 50lbs extra weight). Ladies were getting better with lowering the band width with assistance (or no bands at all).
Now I can really see there are some Firebreathers in the morning crew.
Posted by: Big Dave at January 25, 2010 7:30 AM
Jamie! Today I had the chance to wear my added weight like a backpack! Thanks for the tip!
Posted by: nancy at January 25, 2010 8:20 AM
Jamie! Today I had the chance to wear my added weight like a backpack! Thanks for the tip!
Posted by: nancy at January 25, 2010 8:26 AM
Nancy doing weighted pull ups.
L.e.g.i.t.
-jj
Posted by: Jeremy Jones - Diablo CrossFit at January 25, 2010 10:36 AM
I don't know if 7.5 pounds qualifies at l.e.g.i.t -- but it's a PR nonetheless! LOL.
Posted by: Nancy at January 25, 2010 11:14 AM
Adding weight to your body when doing pullups counts as L*E*G*I*T weighted pullups!
Technically, doing pullups with your clothes on could technically be considered as weighted pullups.
Doing UN*weighted pullups during normal classes is usually discouraged (except for the 5am class).
Posted by: Mark L. at January 25, 2010 11:42 AM
I love how when you enlarge the picture you can see someone in the foreground 'running' or something...kinda a bit creepy!
Mark-I would be careful giving the 6pm crazies any ideas on 'weighted' vs 'nonweighted' pull-ups! You know how we are!
-Still looking for a rental in Martinez, Pleasant Hill, Concord area. Prefer 3 bedroom, and garage! Thanks to Hector and Holly for the leads!
Posted by: Sarah A. at January 25, 2010 12:09 PM
Sarah, I don't know how big of a place you need but I just drove home & saw a house for rent on Warren, right down the street from your work. I think it was a 4 bedroom, 3 bath. I will drive by again today to get the phone number for you.
Posted by: Yvonne at January 25, 2010 1:42 PM
On the other hand, adding weight to your leg press does not count as a legit squat.
Posted by: Craig at January 25, 2010 3:02 PM
9 and 10 am classes- Fun stuff today. Lots of girlies moving down on bands. The guys rocking weight vests and weight belts. Nobody melted during the run...=)Hector, Greg, Dan K., and Claudine are fast! Nice work on the mini!
Posted by: sarah@diablocrossfit.com at January 25, 2010 3:29 PM
Did the Sprint 8 workout on the C2 at home today. 3 min warm-up followed by 8 all out sprints combined with an active 90 sec cool-down in between until DONE! Then a 3 min slobbering cool down. This was BRUTAL but I think I will do it again. Suppose to real good for HGH production and at my age I need all the HGH I can get.
Props to Mountain on his 100k+ of rowing way to go dude!
Sorry I missed your kipping class Sarah. But I realized I am a real Caucasian and I have no rhythm, can't dance or double under. Well if I am sitting the top half of me can dance.
Posted by: ronnieloaka Ronald when in trouble! at January 25, 2010 3:33 PM
There is a missing be in the above comment, now go find Waldo!
Posted by: RONALD at January 25, 2010 3:38 PM
Sarah, the phone # is 510-333-3325, 4 bedroom, 3.5 bath
Posted by: Yvonne at January 25, 2010 4:49 PM
Yvonne-
Thanks I will drive by on my way home and call the phone number!
Posted by: Sarah A. at January 25, 2010 5:44 PM
It's a girl!!!! Third greatest workout of my life just as natural as can be. Ashlyn Ruth Kalogirou was born today at 4:25pm just Two hours after getting to the hospital. Can't wait to share more and introduce you all to Abby and isaiah's new little sister. And just in case you were wondering.... I'll be taking a rest day tomorrow;)
thanks for all your support!
Love,
jasmine and family
Posted by: Jasmine at January 25, 2010 7:14 PM
It's a girl!!!! Third greatest workout of my life just as natural as can be. Ashlyn Ruth Kalogirou was born today at 4:25pm just Two hours after getting to the hospital. Can't wait to share more and introduce you all to Abby and isaiah's new little sister. And just in case you were wondering.... I'll be taking a rest day tomorrow;)
thanks for all your support!
Love,
jasmine and family
Posted by: Jasmine at January 25, 2010 7:15 PM
Congratulations, Jasmine (& Stav & Abby & Isaiah)!
Posted by: Mountain at January 25, 2010 7:26 PM
Congratulation Jasmine & Stav. Looking forward to meeting my Ashlyn.
Posted by: Terry at January 25, 2010 7:34 PM
Jasmine and Stav, congratulations on your beautiful new baby girl. Can't wait to see her.
Posted by: Tami at January 25, 2010 7:37 PM
GI Jane Sunday, giving birth on Monday. Jaz you are an amazing woman! Congratulations to you all! You guys are so lucky & blessed!
Posted by: Yvonne at January 25, 2010 8:03 PM
Congrats peeps. Very happy for you.
Posted by: darren at January 25, 2010 8:20 PM
Beautiful girl, just like her mama! Damn I am so excited I am speechless...
Posted by: Amy at January 25, 2010 8:39 PM
Congratulations to Jasmine, Stav, Abby and Isaiah!!! We can't wait to meet your new addition and for someone I can spoil (and a little girl at that). Get some rest and hope to see you all soon.
Vickie, Luca and Alessandro
Posted by: Vickie at January 25, 2010 9:17 PM
Jaz, Stav, and family
Congratulations on your newest edition!!
Posted by: Davida at January 25, 2010 9:58 PM
