August 29, 2010
Monday - Aug 30, 2010 - Fun in the Park
Some of the people partying it up at the Lululemon workout last weekend.
Skill Practice Warm Up: Rope climbs and variations.
Workout: Power Cleans (from the floor)
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 (8 sets of 2).
Metabolic Conditioning Workout: Death by 10m Going Prone
Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute stand up and run 10m, lay down, then stand up and run 10m. The third minute stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
If you finish before round 10, complete as many burpees as possible before 10 minutes is up.
Log your results online by clicking here.
Article: "Killing time or killing your brain?
Make sure you check out the Ebook "Lift for Hope" and support underfunded strength athletes!
Posted by Jeremy Jones at 7:58 PM | Comments (16)
August 26, 2010
Friday - Aug 27, 2010 - Complex is Life
Newbie Mandy rocking her "(Barbell) Complex is Life" shirt (she's fitting right in).
Skill Practice Warm Up: PNF hip flexor stretch (or you can alternatively do the one posted here on Kstar's new Movement and Mobility WOD site. (it is similar but a little different).
Workout: Front Squats
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout:
400m Bumper Plate carry (Advanced: 45lb, Intermediate: 25lb, Novice: 20lb dumbbells)
10 air squats every time you drop them.
You cannot rest them on your legs, they have to be carried on your sides using your hands.
Log your results online by clicking here.
Article: Another study showing that insulin resistance is linked to plaques associated with Alzheimer's.
(Thanks to Coach Joe for the article. He is so insulin sensitive that Alzheimer's is actually afraid of him! -jj)
Chevy's Night Update
There seems to be some confusion about who is coming. We have to pay them upfront, so we need everyone to sign up and pay first! (it makes it difficult if you just show up and pay there). Click here to sign up! And let the Margaritas start flowing!
(This excludes children, we had a glitch with the system and it is just easier if you email jamie@diablocrossfit.com if you plan on bringing some kiddies).
Posted by Jeremy Jones at 4:27 PM | Comments (9)
August 25, 2010
Thursday - Aug 26, 2010 - Kstar explains this weeks hip stretch (and drinks a cocktail)
Sam working his box jumps (this one isn't even a personal record!)
Skill Practice Warm Up: Here is Kelly Starrett explaining this week's stretch!
("Don't go into the pain cave. Your totem animal will not save you. . ."- Kstar)
Workout:
3 rounds for time.
15 ring dips
10 Ground to overhead (Advanced: 135lbs, Intermediate: 95lbs, Novice: 55lbs)
Log your results online by clicking here.
Article: In professional sports, muscle strains seem more prevalent despite training gains.
(I suspect: 20+ years of training "isolation" exercises in machines have created significant imbalances. And athletes don't play through pain as much as yesteryear. -Craig)
Posted by Jeremy Jones at 8:45 PM | Comments (12)
August 24, 2010
Wednesday - Aug 25, 2010 - Cool Shoes
One thing we will never lack at DCF. . . cool shoes (Tom Jones rocking some colorful Converse).
Skill Practice Warm Up:Proprioceptive Neuromuscular Facilitation (PNF) stretching - More hip flexor stretching!
Workout: Strict Press
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
For time.
21 - 15 - 9
DB Hang Power Cleans (Advanced: 50lb, Intermediate: 35lb, Novice: 25)
Box Jumps (Advanced: 28in*, Intermediate: 24in, Novice: 20in -step ups allowed-)
*Use a 24in box with one 45lb bumper on top.
Log your results online by clicking here.
Article: Why Quick Cheap Food is Actually More Expensive.
Decent article. I think the largest stumbling block for most people we deal with is not the costs, but the time and skills involved in having a food plan. Not knowing where your next meal (or three) is coming from is a recipe for mistakes and problems.
Start backwards, write down the stuff that you know how to cook (and that you enjoy eating), and find one new recipe to learn each week. Take down the ingredients from your first list and create a shopping list, and then go and buy the food. With your ingredients and and list of dishes, figure out how much you need to cook and when you need to cook so that you have a every meal figured out for the next week (two weeks is better).
After one or two months, you'll have the hang of it and you can probably get away living 'by the seat of your pants' (i.e. you won't have to write everything down), and you'll have at least 4 or 5 new things that you now know how to make, and at least a couple that you can really make work for your diet/lifestyle.
What do you think is the biggest roadblock to eating the way you know you should? Post to comments. -jj
Posted by Jeremy Jones at 7:18 PM | Comments (17)
August 22, 2010
Monday - Aug 23, 2010 - July Slideshow
A few pictures from July.
Skill Practice Warm Up: Hip flexor PNF stretch. The one with the knee tucked against the corner of the wall and floor and the foot is up on on the wall.
Workout: Deadlift
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
30 Overhead Squats (Advanced: 115lbs, Intermediate: 75lbs, Novice: 45lbs)
800m run
Log your results online by clicking here.
Article: Green leafy vegetables reduces diabetes risk.
Posted by Jeremy Jones at 4:13 PM | Comments (6)
August 20, 2010
Saturday - Aug 21, 2010 - Handstand Push Ups
Handstands against the Colosseum (and please remove your shoes when doing it there).
Skill Practice Warm Up: PNF stretch those Hamstrings! Then practice handstands (try to do it without the wall if possible).
Workout: Handstand Push ups
5 - 5 - 5 - 5 - 5
Use a wall for balance. Going for maximum depth. Head to floor with hands on the floor is zero inches RX'ed, head any higher than that is not Rx'ed Hands on plates, spacers or parallettes and then head to floor should be used to discover the number of inches to be recorded.
Metabolic Conditioning Workout: "Fight Gone Bad" First Round Knockout
1 minute Box Jump (Advanced: 20", Intermediate: 20" -step ups allowed-, Novice: 12")
1 minute Push Press (Advanced: 75lb, Intermediate: 55lb, Novice: 35lb)
1 minute Row
1 minute Wall Ball (Advanced: 20lb/10ft, Intermediate:14lb/10ft , Novice: 10lb/8ft)
1 minute SDHP (Advanced: 75lb, Intermediate: 55lb, Novice: 35lb)
Count Reps for each exercise and log the total number of reps completed.
The movements must be completed in order, but you can start at any station (you can start on rowing for example (then, then do WB, SDHP, etc).
Log your results online by clicking here.
Article: Want to not only track your workouts, but the rest of your life as well? Try the Fitbit.
(Thanks to Coach Dave for the link. His 'Fitbit' is likely huge. . .-jj)
What do you think of the Fitbit? Silly or useful?
Posted by Jeremy Jones at 6:15 PM | Comments (2)
August 19, 2010
Friday - Aug 20, 2010 - Max Effort Testing Day!
(Post caption to comments)
Workout: Max Effort / Benchmark Testing Day and "Year End Goal Check Up"
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.
Max effort 400m run
Max effort 500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
Max double unders
Max height box jump
Another option is to test your progress on your Year End Goals!
(If you would really like to do a Metcon instead (Workout of the Day) - Refer to your trainer. We'll take good care of you).
Log your results online by clicking here.
(You can find all of the above 'maximum effort' tests using Beyond the Whiteboard's search feature)
Article: These people believe that the only way we'll feed the masses is 'vat' grown meat. (Hey, if it tastes like bacon, I'll give it a shot. -jj)
Free Class at Civic Park This Sunday with Lululemon!
This Sunday, Lululemon Walnut Creek is hosting a park workout with our very own Sarah and Tami running the show! We really want to recruit some DCFers to come out and represent, so they have a good turnout. Currently the time is 8:15 in the morning. Post to comments if you can make it out.
Posted by Jeremy Jones at 1:24 PM | Comments (20)
August 18, 2010
Thursday - Aug 19, 2010 - K-Starr Delivers to a packed house
Kelly Starrett's "Movement and Mobility" Seminar was quite a hit (the 'house' was packed)!
Skill Practice Warm Up: More PNF stretching of the hamstrings.
Workout: Power Cleans
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
Complete as many as 10 pull ups a minute for 5 minutes. Then as many reps as possible in 5 minutes:
Double Unders
Pull Ups
The total "score" is the total number of pull ups (including the 50 in the beginning) added to 1/3 the number of double unders completed.
Log your results online by clicking here.
Article: Another reason to buy local eggs from Mountain? - Egg Recall Sparked by Salmonella Threat: Are You at Risk?
. . .The recall affects eggs sold under the following brands: Lucerne, Albertson, Mountain Dairy, Ralph's, Boomsma's, Sunshine, Hillandale, Trafficanda, Farm Fresh, Shoreland, Lund, Dutch Farms, and Kemps.The plant numbers affected are P-1026, P-1413, and P-1946. The dates (recorded in the "Julian format") range from 136 to 225, according to a statement by the Egg Safety Center. For example, eggs in a carton marked with the number P-1026 137 should not be eaten. . .
Video: Too bad we missed this! (Craig's comment yesterday reminded me to look this up -jj).
Posted by Jeremy Jones at 11:14 AM | Comments (5)
August 16, 2010
Tuesday - Aug 17, 2010
The hottest kickball team. . . like. . . ever.
Skill Practice Warm Up: PNF hamstring stretch (laying flat on your back with the leg being stretched straight up in the air. 5 seconds contraction, 10 seconds relax. 6 times each leg.
Workout: Squat
You pick! Choose either a Back Squat, Front Squat or Overhead squat. You can do whatever squat variation you want (one that you like the most, one that you need to work on the most, etc)
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout:
Tabata Push ups
Tabata Squats
A "Tabata" is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals. Count reps for each 20 second interval. The round with the lowest number of reps is your 'score' for that exercise. Add up the 'score' from the two exercises for a total score. No rest between exercises (other than the normal 10 seconds).
Log your results online by clicking here.
Article: You've got to be kidding me. . . Now they are considering handing out Statins at fast food restaurants.
(And if they start offering them at McD's. . . the end is nigh. -jj)
Posted by Jeremy Jones at 7:24 PM | Comments (11)
August 14, 2010
Sunday - Aug 15, 2010
Maris takes his barbell for a walk regularly. Do you?
Workout: Push Jerk
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
15 swings (kb or db) Advanced: 53lbs, Intermediate: 44/45lbs, Novice: 26lbs
5 overhead squats with right hand (same as above)
5 overhead squats with left hand (same as above)
200m run
Log your results online by clicking here.
Article: Use this website to look for gluten free stuff!
(Just remember that 'gluten free' doesn't mean "Primal" or "Paleo". -jj)
Posted by Jeremy Jones at 6:09 PM | Comments (18)
August 13, 2010
Saturday - Aug 14, 2010 - Movement and Mobility Seminar Today!
Scott totally has a mancrush on Chris Spealler (aka Speal), Owner of Park City CrossFit and 3rd place winner at the 2010 CrossFit Games. (. . . in our gym, Scott isn't the only one). Scott visited Speal at his gym in Park City. . . Speal was impressed.
Skill Practice Warm Up: Snatch Balance, work up to 20 total reps. Use weight if you are comfortable, stick with an empty bar if not.
Workout: "Macy's Day Parade"
The time limit for this workout is 20 minutes. Choose a version below that will let you finish in 20 minutes or less.
Advanced:
800m run
100 push ups
400m run
100 sit ups
200m run
50 push ups
100m run
50 sit ups
Intermediate:
800m run
50 push ups (no knee push ups!)
400m run
100 sit ups
200m run
25 push ups (no knee push ups!)
100m run
50 sit ups
Novice:
400m run
50 knee push ups
200m run
50 sit ups
200m run (yes, run 200m again!)
25 push ups
100m run
25 sit ups
Log your results online by clicking here.
Article: Raw Almonds Producers have to Fight Federal Courts
(Thanks to Coach David for the article. His 'Almonds' are the size of cantaloupes. -jj)
We will be hosting the CrossFit Movement and Mobility Certification Seminar all day on Saturday. If you plan on coming to open gym, be prepared to deal with large crowds, and possibly modified workouts.
Posted by Jeremy Jones at 6:04 PM | Comments (2)
August 12, 2010
Friday - Aug 13, 2010 - Tough Mudder Announcement
Breanna goes for this month's "Challenge of the Month"
Workout: "Continuous Pull ups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
You can drop off the bar as many times as you like each minute.
Bonus workout to follow! (The coach of the class will cook up something special for everyone to do)
Log your results online by clicking here.
Article: "Armed and Deadly": Shoulders are a critical component to our evolution
(Thanks to Mike E for the article. His ancestors not only evolved to throw weapons, but also to 'envelop the ladies' on each side. -jj)
Tough Mudder Participants!
If you haven't signed up for the Tough Mudder, you had better do it quick! There are only a limited number of spots left!
If we can finagle enough people (50 total) each person on our team will get $25 off! Get your friends and family to sign up as well! If you have friends that have signed up already, get them to be on our team for a big discount (but only if they are "cool" like you. -jj)
Speaking of the Tough Mudder, Craig has put together a Mudder Prep Coures for people to run (obstacles are optional). The first group will be heading out this Sunday to give it a go. 7:30 AM SHARP, be there!
We'll likely have a couple groups, some 'fire breathers' and some people going just to finish and stick together as a group. Post to comments if you plan on making it out.
Posted by Jeremy Jones at 3:42 PM | Comments (25)
August 11, 2010
Thursday - Aug 12, 2010
Drills and skills. Gordy, Bernadette and Matt practicing their lateral bridge crawling technique before the workout.
Workout: Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1
People new to the Snatch should work primarily the "Power" Snatch, and stay lighter, and do additional reps.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
Ring dips (Advanced: 10reps, Intermediate: 5, Novice: 5 with a band)
Wall ball (Advanced: 20 reps, 10ft/20lb, Intermediate: 15 reps 10ft/14lb, Novice: 10 reps 14lb/8ft)
Log your results online by clicking here.
Family Night, August 28th at Chevy's!
Saturday the 28th at 6pm
$15 per adult, $5 per child.
ALL YOU CAN EAT
(but since DCFers tend to drink like fish, you'll have to purchase your own 'adult' beverages)!
Sign up and pay by clicking here!
Article: It looks like we have been eating meat for at least 800,000 longer than previously thought!
(Technically this pre-dates "Paleolithic" times. 'Paleo' is started when we started using tools! -jj)
Posted by Jeremy Jones at 8:46 PM | Comments (21)
August 9, 2010
Tuesday - Aug 10, 2010 - Movement and Mobility seminar is this weekend!
Nancy executes a beautiful 'knees to elbow' rep.
Skill Practice Warm Up: Overhead barbell walking - Take a barbell in the snatch grip, get it overhead and walk around the gym. Empty bar is fine, add some weight if you are feeling frisky. The more turning and changing directions, the better.
Workout:
4 rounds for time.
15 hang power snatches (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
30 double unders (Intermediate: counting attempts, Novice: 15 attempts per round)
Log your results online by clicking here.
Article: Social stress linked to inflammation in the body
There is only a few spots left!
Nagging shoulder? Low back pain? Wonky knee? Foot pain? . . . There is no reason to live with injuries like these!
Kelly Starrett's "Movement and Mobility" seminar is this Saturday and there are only a few spots left! Come in and get worked on, get your questions answered, and get some tools that will keep your body working better than before. Click here to sign up!
Posted by Jeremy Jones at 3:48 PM | Comments (19)
August 5, 2010
Friday - Aug 6, 2010 - Oh no! Faux chicken made from the two WORST things I can think of
Hector was one of the only guys brave enough to do both the speed and the strength portions of the Alameda Sheriff's challenge, wearing a DCF shirt the whole time to boot!
Workout: "DT"
5 rounds for time.
12 Deadlifts
9 Hang power cleans
6 Jerks
(Advanced: 155lbs, Intermediate: 105lbs, Novice: 65lbs)
15 minute time cap.
Log your results online by clicking here.
Article: Oh No! They have tried to make Chicken. . . using the two WORST ingredients in modern diets. . . The end is nigh.
(Thanks to Joe B for the link. He wouldn't even feed soy and wheat to chickens let alone eat "chicken" made from soy and wheat. -jj)
Posted by Jeremy Jones at 8:01 AM | Comments (15)
August 3, 2010
Wednesday - Aug 4, 2010 - Low Carb Boosts HDL twice as Much as Low Fat
Some of the 6am crew get their row on outside at sunrise (Matt watches jealously).
Workout: "Fran"
21 - 15 - 9
Thrusters (95/65)
Pull ups
Log your results online by clicking here.
Article: Exercising when young increases bone density even into old age
Video: 'Low Carb' diets raise good cholesterol twice as much as 'Low Fat/Low Calorie' diets.
Posted by Jeremy Jones at 6:40 PM | Comments (2)
August 2, 2010
Tuesday - Aug 3, 2010 - Filthy Fifty
Charles Staley unveils some of the secrets to Olympic weightlifting to a few of the attendees this weekend.
Workout: "Filthy Fifty"
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
In the meantime, contemplate this quote by Robert Heinlein, it is a favorite of CrossFit:
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly.
Specialization is for insects."
(Thanks to Sara P for reminding of this quote. She can probably change a diaper, cook a tasty meal and fight efficiently all at the same time! -jj)
Log your results online by clicking here.
Article(s): I thought about saving this for Friday, but it couldn't wait.
Martin from Leangains brings us - The truth about alcohol, fat loss, and muscle growth
Mark from Mark's Daily Apple just whipped this up too - Hangover Cures
Posted by Jeremy Jones at 9:05 AM | Comments (5)
August 1, 2010
Monday - August 2, 2010 - 625lb deadlift at DCF!
Phil (Charles Staley's Director of Training) demonstrates a 625lb deadlift (he did it for multiple singles).
Workout: Deadlift
5 - 5 - 5 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
Run 1 mile for time.
Log your results online by clicking here.
Article: Get some Sun (Vit D deficiency affects us all)
Posted by Jeremy Jones at 9:05 PM | Comments (13)
July 30, 2010
Saturday - July 31, 2010 - Last day for the Balance ChOM!
A perfectly synchronized pull up?
Workout: "Helen"
3 Rounds For Time:
400m run
21 kb swings (Advanced: 53lb, Intermediate: 35lb, Novice: 26lb)
12 pull ups
Log your results online by clicking here.
Video: More from Jamie Oliver's Food Revolution.
(Nice hat. -jj)
Download the 'how-sweet-is-it" chart from Harvard here.
(hint: Welsh's 100% grape juice has 50% more sugar than Coke or Pepsi).
Last chance to try your luck at the balance Challenge of the Month!
Posted by Jeremy Jones at 5:01 PM | Comments (4)
July 27, 2010
Wednesday - July 28, 2010
6 yr old Bella shows her daddy Joe B how to climb the 15' rope (she had a spotter of course).
Workout: Back Squat
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout: As many rounds as possible in 10 minutes.
15 Virtual shovels (Advanced: 45lb plate on 45lb bar, Intermediate: 25lb plate on 45lb bar, Novice: 10lb plate on 33lb bar)
400m run
Each virtual shovel "rep" is over a parallete twice (over and back to the starting side).
Log your results online by clicking here.
Article: Vitamin Water Not Healthy - Rules Federal Judge.
Upcoming Certifications and Seminars!
Charles Staley Olympic Weightlifting Certification Seminar This weekend at DCF!
CrossFit Movement and Mobility Seminar with Kelly Starrett at DCF August 14th!
Offsite Seminars coming up:
Robb Wolf Nutrtiton Seminar August 7th at CF Oakland (Robb is my nutrition Buddha. I'll be going to this one. -jj)
Roger Harrell Gymnastics Seminar August 14th at CrossFit Marin (Roger is the 'muscle up whisperer'. -jj)
Posted by Jeremy Jones at 7:34 PM | Comments (8)
July 25, 2010
Monday - July 26, 2010
Mountain and Holly plotting their assault on the 2011 Games.
Workout: Power Cleans
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 10 minutes.
20 ft* overhead lunge with dumbbell or Kettlebell right hand (Advanced: 53lb, Intermediate: 35lb, Novice: 20lb)
20 ft overhead lunge with dumbbell or Kettlebell left hand
15 pull ups
20 wall ball (Advanced: 20ft/10ft, Intermediate: 20ft/14lb, Novice: 14lb/8ft - 10 reps)
*The tiles in the gym are 4' x 6', so 5 tiles on the short side would be 20'. You must complete all 20 feet of lunges with one arm before switching arms.
Log your results online by clicking here.
A good video to show people who ask about CrossFit: What is CrossFit.
Posted by Jeremy Jones at 7:05 PM | Comments (14)
July 23, 2010
Saturday - July 24, 2010
Donna does the UA rope pull competition at the Games (she was the first woman to even try!)
Skill Warm up: Single armed overhead squat with dumbbell or kettlebell. Work up to a 'challenging' set of 5 with arm in 2 or 3 sets.
Workout: Overhead Squat
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout: "Fast Nancy" - as many rounds as possible in 9 minutes
200m Run
15 OHS w/ half of 5 rep max
Log your results online by clicking here.
Article: Your body within one hour of drinking soda.
Posted by Jeremy Jones at 6:22 PM | Comments (6)
July 22, 2010
Friday - July 23, 2010
This is how you win $100 from Under Armour.
Workout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Hang power clean - no 'curling' and hips must be at full extension at the top for the rep to count.
(Advanced: 45lbs, Intermediate: 25lb, Novice: 15lbs)
Burpee Pull up - hands must come off the deck every rep of the push up
(Advanced: pull up bar 8" above reach, Intermediate: bar at fingertips, Novice: bar in 'jumping pull up' range)
Log your results online by clicking here.
Article(s): I wonder if eventually people will be able to sue their employers for making them sit on the job for so long. -jj
Sitting, even after working out often, can cut lifespan
(thanks to Sara and Dave for the links. They don't take life 'sitting down'. -jj)
Charles Staley is only one week away!
Get certified with Olympic weightlifting coach and competitor Charles Staley next weekend. Make sure you sign up and reserve your spot online today! (Click Here).
Posted by Jeremy Jones at 6:25 PM | Comments (13)
July 21, 2010
Thursday - July 22, 2010
Julie wins first place at the CrossFit Games "Grace" fundraiser! (She got a 1:53)
Workout: Handstand Push Ups
5 - 5 - 5 - 5 - 5
Go for depth. If you can go head to floor, see how low you can go using bumpers as spacers or the parallettes with abmats underneath.
We'll have substitutions for those who cannot do a handstand yet.
Bonus practice before the Metcon: one max set of ring dips.
Metabolic Conditioning Workout:
Tabata Row for total meters.
Perform 20 seconds of rowing then rest 10 seconds, for 8 rounds. Record total meters covered.
Log your results online by clicking here.
Article:"CrossFit Games" gets labeled a good investment by Forbes Magazine.
Posted by Jeremy Jones at 9:27 PM | Comments (28)
July 20, 2010
Wednesday - July 21, 2010
Some of the lovely DCF ladies at the 2010 CrossFit Games.
Workout:
7 front squat (Adv:135lbs, Int:75lbs, Nov:45lbs )
15 sit ups
200m sprint
1 min rest
5 rounds for time
Log your results online by clicking here.
Video: Adidas CrossFit Commercial
Posted by Jeremy Jones at 9:15 PM | Comments (7)
July 17, 2010
Sunday - July 18, 2010
Justin runs with Jerry Rice. Justin ran so fast that Jerry asked him to run backwards so that he could keep up.
Workout:
3 rounds for time
400m run
21 toes to bar
12 ring dips
Log your results online by clicking here.
Article: Just what we need, more medications (these are supposed to help people loose weight)
Thanks to David for the link. His deadlifts are 'prescription strength'. -jj)
Posted by Jeremy Jones at 5:51 PM
July 16, 2010
Saturday - July 17, 2010
Anthony does push presses. Now that is what I call full extension.
Workout: Push Press
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many reps as possible in 5 minutes
Power Snatch - from the floor (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
Log your results online by clicking here.
Article: Poor hand strength could be linked to poor survival
(Thanks to Tami for the link, she makes a "kung fu" grip look like child's play. -jj)
Posted by Jeremy Jones at 6:24 PM | Comments (4)
July 15, 2010
Friday - July 16, 2010
Deuces Wild "Stack the Deck" slideshow.
Workout:
Work on your "Year End Goals!"
Today is a day to come into the gym and practice things for your Y.E.G.s. If you haven't written them down on the whiteboard at the gym, you'll have to do it today. We have less than 6 months to get them, so now is the time to get cracking!
(alternatively, you can come in and make up a workout that you missed from the last week or so).
Article: Yes, food CAN change your genes (so you can't keep blaming 'bad genes').
Posted by Jeremy Jones at 8:24 PM | Comments (7)
July 13, 2010
Wednesday - July 14, 2010
Stav takes the Silver medal in the Triathlon portion of the Firefighter Olympics on Sunday then Julie took the Silver medal for the CrossFit portion on Monday (deadlifting 355)! Stav went on to compete in the CF stuff on Monday along with Kevin and Julie. Kevin got a personal record on his deadlift of 35 additional pounds in the middle of 3 other workouts! Click "continue reading" below for Stavros' full report. Way to represent!
Workout: As many rounds as possible in 15 minutes.
20 Box Jumps (Advanced: 24", Intermediate: 20", Novice: 12")
200m Bumper plate Farmer Carry (Advanced: 45lb, Intermediate: 25lb, Novice: 25lb dbs)
20 Push ups
Log your results online by clicking here.
Article: Exercise Bulimia hard to detect.
Olympic Lifting with Charles Staley This month!
July 31st and August 1st! $200 for DCF members (email jeremy for coupon code), $250 for non-members.
This seminar is open to the public and we do expect it to sell out Click here to sign up!
Charles runs a very successful gym, is a Masters competitor and runs a podcast called "Iron Radio" that you can listen to on his site or you can download from itunes.
Recently he had some CrossFit gyms on his show to talk about 'small group training' and one of the interviewees was yours truly! It is episode 58, and you can find it on itunes or listen/download it here!. After reviewing the podcast, I guess I ended up talking more than a lot of the other gym owners. . . I guess I am not surprised.
From Stavros:
"I did the triathlon on Sunday and got a silver medal in my division, I think I was the 5th Firefighter overall to finish. I was 6th in my age-group and 38th overall in the entire race. Today, Kevin, Julie, and myself competed in the Crossfit Comp. Julie took a silver medal! Kevin did amazing, he PR'd on deadlift by 35lbs (I'll check with him to be sure). I won my heat on the last WOD, the competition was amazing. Jeff Leonard took silver, so that should let you know how tough it was. Good stuff."
Posted by Jeremy Jones at 8:47 AM | Comments (12)
July 12, 2010
Tuesday - July 13, 2010
Miles loves power cleans.
Workout:
5 rounds
1 power clean 135#/83#
3 hang Squat Cleans
2 push jerks
sprint 200 feet
rest 2 minutes and repeat the entire sequence one more time.
Log your results online by clicking here.
Article: Have problems with 'friends' throwing "The China Study" at you when ever you tell them you are eating lots of meat while living Primal / Paleo? Read this (for the long version) or this (for a shorter synopses) for all the ammunition you'll need to shut them up. (and convert them to the "Dark Side").
Posted by Jeremy Jones at 7:13 PM | Comments (11)
July 8, 2010
Friday - July 9, 2010
Barbells are a girl's NEW best friend (you can quote me on your next anniversary. -jj)
Workout: Hang Power Clean or Hang Power Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
(10 sets of one)
Metabolic Conditioning Workout:
15 ground to overhead (aka clean and jerks) - (Advanced: 155lbs, Intermediate: 105lbs, Novice: 65lbs)
800m run
Record total time.
Log your results online by clicking here.
Article:Link between inactivity and obesity queried (Thanks to Joe Bravo for the link. His daughter is so fit she is doing 'moderate physical activity' even when she sleeps! -jj)
Heat Assignments for the Firefighter Olympics can be downloaded here.
Pool Party at Gordy's!
Sat., 7/10 (starting at 11am)An invitation was sent out via Facebook from Diablo CrossFit; if you are not a "friend," then request to be friends and ensure that you receive all invitations.
For more details, email jamie@diablocrossfit.com
Posted by Jeremy Jones at 6:22 PM | Comments (13)
July 5, 2010
Tuesday - July 6, 2010
Jaz, Kevin, Lauren, Stephan and the rest of the gang heading back into the gym during a 10am class.
Workout: As many rounds as possible in 15 minutes
10 Power snatch (Advanced: 95lb, Intermediate: 65lb, Novice: 45lb)
10 Toes to bar
200m sprint
Log your results online by clicking here.
Video: Dan Barber talks about his love affair with a fish and about how to make fish a sustainable food source.
Posted by Jeremy Jones at 5:41 PM | Comments (10)
July 4, 2010
Monday - July 5, 2010
Diablo CrossFit tears it up at the "Firecracker" 5k. Stavros placed first in the 30 - 39 age group, Matt F placed 4th (his first race). Laci PRed, and even Abby got to do the kids 100yd dash!
Race results: click here.
Workout: Split Jerk
3, 2, 2, 2, 1, 1, 1, 1
Coaching tip: it is a good idea to start dropping it on the last rep of the second set (and beyond). Save those shoulders for the later max effort attempts!
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes:
30 double unders
8 right handed kb swings (Advanced: 53lb, Intermediate: 35lb, Novice: 26lb)
8 left handed kb swings
Log your results online by clicking here.
Article: Nutrition prevents age related vision degradation
Gym Open from 8am - 8pm. Classes as usual during those hours!
Posted by Jeremy Jones at 3:05 PM | Comments (8)
June 29, 2010
Wednesday - June 30, 2010
Laci trying for the Challenge of the Month. Today is the last day!
This month we will give an honorable mention to the people who had the longest handstands, but the real winners will be the people WITH THE MOST IMPROVED SCORE! If you made an official attempt, you can make another one and whoever has improved the most will win the Challenge of the Month!
Skill practice warm up: Handstand progressions and handstand holds for time.
Workout:"Disagreement Gone Bad"
1 minute at each station, count reps. 3 rounds total.
Row (count Calories)
Box Jump (Advanced: 20", Intermediate: 20", Novice: 12")
Medicine Ball Squat Clean (Advanced: 20lb, Intermediate: 14lb, Novice: 10lb)
Push Press (men: 45lbs, women: 33)
Record total reps (cal for row) and add them all up for a grand total score.
Log your results online by clicking here.
Article: Impulsive and weak willed. . . or just too much dopamine?
"Primal Nutrition Challenge" Participants Sign up Here!
Posted by Jeremy Jones at 8:27 AM | Comments (16)
June 24, 2010
Friday - June 25, 2010
Captain Dan rising to the challenge as usual.
Skill practice warm up: Split Jerk. 25 reps with light to moderate weight. Work on getting low and wide, not on pushing the bar up.
Workout:
For time.
100 double unders (Novice: count attempts, Intermediate: 50 attempts)
Then 5 rounds -
25 sit ups
15 pull ups
100 double unders (Novice: count attempts, Intermediate: 50 attempts)
Record total time.
Log your results online by clicking here.
Article: Everything you know about muscle is wrong. (Men's Health Article about Fascia). (Thanks to Jeff G for the article. You can practically see his all his fascia on his sub 5% body fat frame. -jj)
Special Gym Hours on Saturday!
10am class has been canceled in lieu of the "Deuces Wild" Competition. We will have a class at 11am only instead.
3pm class will commence as usual.
Posted by Jeremy Jones at 8:43 AM | Comments (20)
June 23, 2010
Thursday - June 24, 2010
Three generations of lovely ladies working at at DCF. That's what I call "family discipline".
Workout:“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (Advanced: 135lbs, Intermediate: 95lbs, Novice: 53lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start over on Power cleans each cycle.
Record rounds completed each cycle in your notes. Post total reps for each cycle to BTWB.
Log your results online by clicking here.
Article: Kids take to the gym.
(Thanks to Rodil for the link. He's been "taking his kids to the gym" for years! -jj)
Posted by Jeremy Jones at 9:29 PM | Comments (17)
June 21, 2010
Tuesday - June 22, 2010
Beth pressing toward her CF comeback. Hat and all.
Workout:
For Time:
400 m Run
21 Shoulder Presses (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
400 m Run
21 Push Presses (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
400 m Run
21 Push Jerks (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
400 m Run
Post total time.
Log your results online by clicking here.
Article: Too much fructose in a child's diet may increase visceral and belly fat in adulthood.
Posted by Jeremy Jones at 6:32 PM | Comments (15)
June 18, 2010
Saturday - June 19, 2010
We'll be emptying the lost and found soon (hurry up and claim your stuff before Darren wears more of it!)
Skill Practice Warm Up: Hang Squat clean, 20 reps of light to moderate weight.
Workout:
For time:
300 m Row
15 Double Unders
250 m Row
30 Double Unders
200 m Row
45 Double Unders
150 m Row
60 Double Unders
Post total time.
(Intermediate: count double under attempts, Novice: do half the number of double under attempts)
Log your results online by clicking here.
Article: Doctors "over medicate"?! Really!?
Posted by Jeremy Jones at 1:40 PM | Comments (5)
June 17, 2010
Friday - June 18, 2010
Just another day at the office (Stephanie practices her power clean in a skirt and heels. . . she jerked it too!)
Workout: Power Clean.
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: "Fake out Fran"
Advanced (AKA "Diet Fran"):
21 - 15 - 9
65lb thrusters
Pull ups
Intermediate:
21 - 15 - 9
45lb thrusters
Jumping Chest to bar pull ups
Novice:
21 - 15 - 9
33lb thrusters
Jumping pull ups
Log your results online by clicking here.
Video: The FDA gets is wrong again.
Post thoughts to comments.
(Thanks to Laci for the link. She plans on telling the FDA where they can shove their pyramid. -jj)
Posted by Jeremy Jones at 8:34 AM | Comments (11)
June 15, 2010
Wednesday - June 16, 2010
The Rosten Clan does some rowing (not shown, third generation Rosten: Kai). We can only hope that Kai's photogenic skills are as good as Darren and Jarred's.
Workout: Front Squats
3 - 3 - 3 - 3 - 3
For those of you who have been paying attention, we have been doing a lot of front squats over the last few weeks. Today is the day to go as heavy as you can. If you are intermediate/advanced, feel free to go for a 1 rep max, everyone else should stick to a 3 rep max.
Metabolic Conditioning Workout: Death by 10m going prone.
Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute stand up and run 10m, lay down, then stand up and run 10m. The third minute stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
Log your results online by clicking here.
The month is half over, have you made your attempts at the "Challenge of the Month (ChOM)"? Remember that the winners not only get a prize, they also get to choose the music for the gym when they are in class! (so if you don't like the music, you'd better start practicing).
JJ's new favorite blog: The Healthy Skeptic
Chris Kresser's site is full of great general info, specific research, and videos. Thanks to Amy for letting me know about it! (She reads blogs faster than I take fish oil pills. -jj)
Posted by Jeremy Jones at 3:33 PM | Comments (12)
June 14, 2010
Tuesday - June 15, 2010
Hylie box jumps, Tanya provides 'vigorous' encouragement.
Workout: "Filthy Sixty" (a "Mountain Man" production).
60 seconds at each station. Rest 60 seconds between each movement.
Box jumps (Advanced: 24", Intermediate: 20", Novice: 12")
Jumping pull-ups,
Kettlebell swings (Advanced: 35lb, Intermediate: 26lb)
Walking Lunge count steps,
Knees to elbows,
Push press (Advanced: 45lb, Intermediate: 33lb, Novice: 20lb)
Back extensions,
Wall ball shots (Advanced: 20lb/10ft, Intermediate: 14lb/8ft, Novice: 10lb/8ft)
Burpees,
Double unders (Intermediate: count all attempts)
If there is not enough equipment, perform the movements in any order, the only exception is that the burpees and double unders must be last.
Count repetitions for each exercise, note it during the rest period, then add it all up for a grand total.
Log your results online by clicking here.
Article: More reasons to eat fresh food - The juices and preserved fruits on this list (click here to download) were found to have more than the allowed amounts lead per serving (as dictated in Prop 65).
Posted by Jeremy Jones at 6:39 PM | Comments (11)
June 13, 2010
Monday - June 14, 2010
Chris D push pressing furiously.
Workout:
After warming up to your approximate 1 rep shoulder(strict) press max, perform 5 Rounds increasing weight each round of:
1 Shoulder Press
3 Push Presses
5 Push Jerks
Take your time in-between sets. Record loads used for each round. On the last round do as many push jerks as possible and record the number in your notes.
Metabolic Conditioning Workout:
5 rounds for time.
200m run
Rest 1 minute.
Log your results online by clicking here.
Article: More evidence that Omega-3s are essential to health
Implementing Paleo Clinic this Tuesday at 6pm with JJ (click here to sign up).
Deuces Wild Team Competition Pricing to increase this Wednesday!
Don't forget to sign up for the Deuces Wild team competition before Wednesday and the team pricing goes from $30 per team to $40 per team!
Posted by Jeremy Jones at 1:38 PM | Comments (24)
June 12, 2010
Sunday - June 13, 2010
Olive and Jax work on a 'partner workout' of their own involving drinking from a hose.
Workout: Partner Workout!
Pick a partner to divide up the work as you see fit. Only one of you can do each exercise at a time, but both people can be working out at the same time.
3000m row
1000m farmer carry with 45lb dumbbells (in increments of 100m, or two trips with one dumbbell)
100 chest to bar pull ups (Intermediate: band pull ups, Novice: jumping c2b pull ups)
Log your results online by clicking here.
Video: I think the best name for the fourth quadrant would be "The Hack" or "Hacking"
Posted by Jeremy Jones at 6:27 PM | Comments (7)
June 10, 2010
Friday - June 11, 2010
Billy and his 'mom' practice "Mother and son Fran".
Workout:
For Time:
800m Run
100 Push-ups
400m Run
100 Sit-up
200m Run
50 Push-ups
100m Run
50 Sit-up
Post total time.
(Intermediate: cut push ups and sit ups in half, Novice: cut push ups and sit ups in half and do knee push ups)
Log your results online by clicking here.
Article: Training 'breathing' muscles may increase excercise performance
Sports Basement Tomorrow at 2pm!
Free food and drinks, Free workout at 3:00, 20% off your entire purchase. It doesn't get much better than that.
All DCF Athletes, friends and family are welcome. It turns out that Father's Day is NEXT weekend, so you'll be buying your Father's Day gift a week early (like every good child should), but you'll still get the 20% off. And wise spending habits are something every Father can be proud of.
Posted by Jeremy Jones at 6:13 PM | Comments (14)
June 9, 2010
Thursday - June 10, 2010
Anthony and Tami paired up for their second partner workout during the Memorial Day Competition.
Workout: Deadlift
5 - 5 - 5 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many rounds as possible in 8 minutes:
10 ring dips (Intermediate: red band, Novice: green band)
20 wall ball (Advanced: 10ft/20lb, Intermediate: 10ft/14lb, Novice: 8ft/10lb)
Log your results online by clicking here.
Article: Can't Sleep Longer? Sleep Smarter.
Posted by Jeremy Jones at 8:57 PM | Comments (3)
June 7, 2010
Tuesday - June 8, 2010
Mommy Power (Joy runs through Murph while pushing a double stroller laden with kids).
Workout: "Jackie"
1000m Row
50 thrusters (Advanced:45lbs, Intermediate: 33lbs, Novice: 20lbs)
30 pullups (Intermediate: red band, Novice: green band)
Log your results online by clicking here.
Article: Want to be faster and smarter? Sleep 10 hours.
(Thanks to Scott for the article. He makes Rip Van Winkle look like an insomniac. -jj)
Sports Basement Shopping Party this Saturday!
Don't forget to come out this Saturday from 2 - 4pm. All DCF Athletes, friends and family are welcome to come for snacks and shopping at Sports Basement. During the event, all attendees will receive 20% off their ENTIRE purchase. This Sunday is Father's Day - So getting a present for your dad at Sports Basement would probably be a great idea!
We will also be hosting demonstrations and a workout at 3pm!
Sunday, Father's Day, we are also hosting a free workout at 1:30pm - Bring your friends and family. Dad's, now you can make your families do CF with you for Father's Day!
Posted by Jeremy Jones at 7:02 PM | Comments (33)
June 6, 2010
Monday - June 7, 2010
DCF represents at the Muddy Buddy! Andrew and Meg placed 5th in their division (44 teams). Davida and her partner placed 4th out of 141! Nice Job!
Workout: Front Squats
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many rounds as possible in 10 minutes:
200m Run
8 Handstand push ups head to floor (Intermediate: 35lb dumbbell strict press, Novice: 20lb dumbbell strict press)
Log your results online by clicking here.
Article:A diet that protects against osteoporosis (Hint: It's basically the Paleo Diet. -jj)
Skill Clinics This Month!
TODAY! Mon, June 7, 12:00 PM: Kipping Pull ups with Sarah
Tue, June 15, 6:00 PM: Implementing Paleo Nutrtion with JJ
Thu, June 24, 12:00PM: Rope Climb with JJ
Posted by Jeremy Jones at 8:12 PM | Comments (32)
June 5, 2010
Sunday - June 6, 2010
Less than 3 weeks away!
Workout:
4 rounds for time of:
15 Hang Power Snatches (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
30 Double Unders
Record total time.
Log your results online by clicking here.
Article: Skipping breakfast before working out may burn more fat.
Posted by Jeremy Jones at 3:46 PM | Comments (7)
June 3, 2010
Friday - June 4, 2010
D-Roe, on display. (2010 CrossFit Southwest Regionals)
Workout: Split Jerk
3 - 2 - 2 - 2 - 1 - 1 - 1 - 1
Metabolic Conditioning Workout:
For time:
50 wall ball (Advanced: 20lb/10ft, Intermediate: 14lb/8ft, Novice: 10lb/10ft)
40 box jumps (Advanced: 24", Intermediate: 20", Novice: 12")
30 burpees
Log your results online by clicking here.
Article: More evidence that high intensity exercise benefits extend beyond the workout duration.
Sports Basement Shopping Party Saturday June 12 at 2pm!
All DCF Athletes, friends and family are welcome to come for snacks and shopping at Sports Basement. During the event, all attendees will receive 20% off their ENTIRE purchase.
We will also be hosting demonstrations and a workout at 3pm!
Sunday, the day after, we are also hosting a free workout at 1:30pm - Bring your friends!
Posted by Jeremy Jones at 6:42 PM | Comments (9)
June 2, 2010
Thursday - June 3, 2010 "Max Effort Testing Day"
Shannon doing her thing at the CrossFit Regionals last month.
Workout:Workout: Max Effort / Benchmark Testing Day
Max effort 400m run
Max effort 500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
Max double unders
Max height box jump
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.
If you would like to do a Metcon instead (Workout of the Day) - Refer to your trainer. We'll take good care of you.
Log your results online by clicking here.
(You can find all of the above 'maximum effort' tests using Beyond the Whiteboard's search feature)
Year End Goal Time!
The year is almost half over (boy its flying isn't it!?), and now is a great time to take stock of your training and plan out where you want to be in the remaining 7 months.
Our favorite criteria for end of the year fitness goals are usually three pronged: Gymnastics (bodyweight), Strength/Power (weightlifting), and metabolic (running, 'Fran', etc). You also might consider throwing a nutritional goal in there as well, but make sure it follows the criteria listed below (always hard with nutritional stuff). Post your three goals to comments, and we'll publicly hold each other accountable.
Remember that goals must be S.M.A.R.T:
- Specific - Do you know exactly what it is that you’re trying to do and why?
- Measurable - Is there a set of criteria you can use for measuring progress?
- Attainable - I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.
- Realistic - Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.
- Timely - A goal should have a timeframe. “I want to do X by Y.”
We'll be writing these on the whiteboard at the gym over the next week or so, so start thinking about it now (maybe even can be calculated from your performances today).
Having goals at DCF is not "optional". Pick a direction and start moving toward it, you can always 'course correct' after you have made some headway.
Posted by Jeremy Jones at 6:31 PM | Comments (17)
June 1, 2010
Wednesday - June 2, 2010
Diablo CrossFit welcomes baby Gemma! (Congratulations Amy, Jeff and Benan!)
Workout: Hang Power Clean
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: "NorCal Sectionals Workout A"
In 6 minutes:
800m run
Max reps Overhead Squat (Advanced: 115lbs, Intermediate: 75lbs, Novice: 45lbs)
Log your results online by clicking here.
New Challenge of the Month for June
Congratulations to Kat and Andrew for winning last month's "Jell-o Legs" competition. They now can pick whatever music they want while in the gym working out.
This month we will be doing handstands for time. Feet against the wall for balance is fine, just kick up and hold the handstand as long as possible!
Start practicing now!
Studies prove that the more we exercise, the better we are able to burn fat.
(And then they go on to talk about how they plan on making a pill to 'mimic' the effects of exercise. The terrible thing is that the first company that patents the formula will make billions - even if thousands of people die from the side effects. -jj)
Skill Clinics This Month!
Thu, June 3, 6:00 PM: Double Unders with JJ
Mon, June 7, 12:00 PM: Kipping Pull ups with Sarah
Tue, June 15, 6:00 PM: Implementing Paleo Nutrtion with JJ
Thu, June 24, 12:00PM: Rope Climb with JJ
Remember: We're now offering 3 Specialty classes for $35! Rather than have to lay out $100 for a 10 pack, you can now buy a 3 pack of specialty classes! You also need to sign up for skill clinics ahead of time (click on the links above for specific classes)Click here to purchase skills clinics.
Posted by Jeremy Jones at 1:32 PM | Comments (16)
May 28, 2010
Saturday - May 29, 2010
Our original Memorial Day Barbecue in 2008. 22 DCFers in this photo plus a few guests.17 still train with us (2 started their own CF -CrossFit Lamorinda!-, 1 is a coach at CrossFit Santa Clara, 1 does CF down at CrossFit San Diego. How's that for attrition!?
Workout: Push Press
3 - 3 - 3 - 3 - 3 - 3 - 3
(7 sets of 3)
Metabolic Conditioning Workout: "Helen-esque"
As many rounds as possible in 8 minutes
50 double unders (Intermediate: 50 including attempts, Novice: 25 attempts)
21 kettlebell swings (Advanced: 54lb, Intermediate: 35lbs, Novice: 26lbs)
12 jumping chest to bar pull ups
Record total rounds.
Log your results online by clicking here.
Video: Central Alabama CrossFit Genius gets some media attention (click here to see the video)
Memorial Day Barbecue Tomorrow!
10am - Workout of the day
11am - Newbie Workout
11:30am - kipping pull ups
12pm - Arm Wrestling
1pm - Team workout
1:30pm - Newbie Workout
2pm - Workout of the day
2:30pm - Nutrition talk
3pm - Newbie workout
This is our 3rd Annual Memorial Day BBQ, complete with a delicious BBQ potluck, an excruciating WOD, a team workout, family games, and prizes!
You won't want to miss this fun event! Its a great time to hang with your workout crew and get to know DCF'rs from other class times. So, bring the family, your workout clothes, a primal potluck dish to share and some sunblock!
Posted by Jeremy Jones at 4:04 PM | Comments (13)
May 27, 2010
Friday - May 28, 2010
Rock and Roll used be called "Devil Music" (as Nate's shirt demonstrates. I am pretty sure that CrossFit used to be called "Devil Training" as well -jj.)
Workout:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
(Advanced: 135lbs, Intermediate: 75lbs, Novice: 55lbs)
Log your results online by clicking here.
Video: 9 year old to set world bench press record
(Good to see something like this after watching that kid smoke cigarettes in yesterday's article. An interesting side note; only 1% of the men in the world can bench press 70% of their bodyweight 26 times according to a study done a while back. I wonder what the average CrossFitter can do? -jj)
Click 'continue reading' below to see the schedule for the Memorial Day barbecue and Open House.
10am - Workout of the day
11am - Newbie Workout
11:30am - kipping pull ups
12pm - Arm Wrestling
1pm - Team workout
1:30pm - Newbie Workout
2pm - Workout of the day
2:30pm - Nutrition talk
3pm - Newbie workout
Posted by Jeremy Jones at 6:42 PM | Comments (30)
May 26, 2010
Thursday - May 27, 2010 "Fight Gone Bad"
DCF Affiliate Team Slide Show.
Workout: "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The exercises must be completed in order, but the starting point can be chosen. 3 rounds.
The stations are:
Box Jump: 20" box (Reps)
Push-press: 75 pounds (55lb women) (Reps)
Row: calories (Calories)
Wall-ball: 20 pound ball, 10 ft target. (14lb ball, 10 ft target, women) (Reps)
Sumo deadlift high-pull: 75 pounds (55lb women) (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Use a partner to count reps.
Log your results online by clicking here.
Article: 2 Year Old Smokes up to 40 Cigarettes a Day.
(We have our share of bad parents in the U.S. but it looks like we don't have a monopoly. Thanks to Matt F for the article, he had already quit smoking by age 2. -jj)
Open house this Sunday!
May 30th, 11am - 4pm
Don't forget to come down and try a class this weekend for free - We'll knock $30 off your first month if you sign up then!
DCFers - If you bring a friend, we'll knock $30 off their first month as well as $30 off your next month (for each person/couple who signs up!)
Posted by Jeremy Jones at 3:08 PM | Comments (27)
May 25, 2010
Wednesday - May 26, 2010
Some of the DCF crew that turned out for the CrossFit Sweatshop partner workout on Saturday. Stavros and Shannon (bottom left) came in for a close second in the under 80 (combined age) class. Dean and Hylie (bottom right) got first place for the over 80 class!
Workout: Back Squats
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: "Annie"
50 - 40 - 30 - 20 - 10
Abmat sit ups
Double Unders (Intermediate: count all attempts, Novice: only attempt half of the reps)
Record total time.
Log your results online by clicking here.
Article from the NYT: Sugars affect cholesterol in a bad way.
Gymnastics Seminar at CrossFit Marin, Sat. June 5th!
Go to either the Trainer's gymnastics seminar from 9:00am-12:00pm, or the Athlete's seminar from 12:30-3:00. Or go to both and learn the intricacies of these movements and get in more practice as well as guidance and practical application during the Athete's seminar.
Info for the Trainer's Seminar is here, and the Athlete's Seminar is here
The trainer's seminar is $75, and the athlete's seminar is $40. Attend both for $100. This price is only available until May 27th at which time the price for the trainer's seminar goes up to $90.
Send an email at roger@crossfitmarin.com or call (415) 200-7874 to register.
(Roger and Andre who run CF Marin are legit! If you have time, you should consider attending. -jj)
Posted by Jeremy Jones at 11:37 AM | Comments (35)
May 21, 2010
Saturday - May 22, 2010
Abby Kalogirou, CrossFit Games Competitor 2025? Likely. Model? Possibly even more likely.
Workout: "Fran"
21 - 15 - 9
Thrusters (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
Pull ups
Log your results online by clicking here.
Article: Daily Consumption of Ginger eases exercise induced muscle pain by 25%
(After Fran, you'll probably need it! -jj)
Posted by Jeremy Jones at 4:32 PM | Comments (25)
May 19, 2010
Thursday - May 20, 2010
Paula's shirt says it all: "Building Better Bootys"
Workout:
5 rounds for time of:
10 Power Cleans (Advanced: 135lbs, Intermediate: 85lbs, Novice: 45lbs)
20 Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)
Record total time.
Log your results online by clicking here.
Video: Can we eat to starve cancer?
Posted by Jeremy Jones at 2:04 PM | Comments (26)
May 18, 2010
Wednesday - May 19, 2010
Robbie tries to make the floor stomp moving.
Workout: Back Squats
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout:
As many rounds as possible in 8 minutes of:
15 Box Jumps (advanced:24in, intermediate: 20in, novice: 12in)
30 Sit-up with abmat
Record total rounds.
Log your results online by clicking here.
Competition in Walnut Creek this weekend!
CrossFit Sweat Shop will be hosting a partner carry competition at his gym in Walnut Creek, this Saturday at 10am. Click here for details.
(I doubt it will be as challenging as the one posted in the video, but knowing Nabil, it will still be a great event!).
Even if you don't want to compete, you should show up and cheer on DCFers Dean and Hylie as they vie for the "Over 80 combined age" title.
Article: 'Gentle Nudging' keeps people working out.
Posted by Jeremy Jones at 11:55 AM | Comments (30)
May 14, 2010
Saturday - May, 2010
Big Dave visits Kerrianne Dickson winner of ladies NJ and NY sectional and owner of Bernardsville and Morristown CF's while back east.
Workout: Front Squats
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
Surprise Mini Metcon!
(Beyond the whiteboard will be updated later).
Log your results online by clicking here.
Article: More evidence that fats are good for you.
Posted by Jeremy Jones at 6:36 PM | Comments (5)
May 12, 2010
Thursday - May 13, 2010
Shannon repping out overhead squats against some of the fittest women in CrossFit (and pretty much the world).
Workout:
Alternate between exercises, rest as much as needed between sets and go as heavy as possible.
Weighted Pull Up - 5, 5, 5, 5, 5
Weighted Ring Dip - 5, 5, 5, 5, 5
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes of:
100 m Farmer carry - bumper plate 45 lbs
15 Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)
Record total rounds.
Log your results online by clicking here.
Video: Indian Rope Gymnastics.
(No, we won't be doing any of these moves in class for a long time. -jj)
Article: Minor variations in one gene may be associated with endurance running.
Last chance to sign up for the running seminar this weekend!
12 - 4 on Saturday. Click here to register! (If you hate running, you won't want to miss this!)
Video of the team's Tire Flip / log carry workout posted to 'continue reading' below.
Video from the Affiliate Cup workout at the 2010 Southwest Regionals
To give a little background. . .
The Judge was calling us out on squat height mostly (fully opening the hips at the top). He was only watching the tall shirtless guy on the end.
For the log presses, the standard was "the log must touch all four athlete's shoulders for the rep to count" (no the shoulders did not have to touch at the same time). We were accomplishing this, but the ladies had to come up to meet the log due to the differences in height. If the judge happened to miss that fraction of a second, he was forced to call a "no rep".
We do not blame the judge(s) personally for the mis-communication that gave us trouble. CrossFit lauds being good at everything, and always using the same movements or workouts can lead to people practicing and training "for" an event. To prevent this, it is the nature of CF events to be the "unknown and unknowable" and there is a slight difficulty when this implemented in earnest.
For example, this particular workout was not announced until the night before, and on the video broadcast (the workout was not "posted" anywhere). Having the workouts posted a day or two early allows people to get clarifications. There was also an issue with the teams not being able to practice with the logs that they had to use for the actual competition. They were given smaller logs to warm up with, which isn't really that bad, but there was no way to talk to some judges about what constituted a "good" rep by their own standards.
The athletes were briefed minutes before the event as usual, but there was obviously different interpretations of what was expected (between the individual judges as well as between the athletes and the judges). Without being able to demonstrate the movements for the judge ahead of time, there was no way to get clarification before the clock started. In the middle of a 10 (or even 20) minute workout, any mis-communication will impact the final result.
In my opinion (which is admittedly more than a little biased), our team put out a 'qualifying' effort, even though we had our top man D-Roe and top woman Shannon competing in the singles. Most of the top 8 teams who qualified had people who competed in the CrossFit Games last year and/or had athletes who qualified at the Sectional level a couple months ago.
As frustrating as it is, I personally don't see it as a "loss", just bum luck and nobody's fault. The good news is that we get a 2 month head start training for next year, and we get to relax and enjoy the 2010 CrossFit Games as spectators! (which can be a good thing. . . just ask Darren).
-jj
Posted by Jeremy Jones at 8:28 PM | Comments (21)
May 11, 2010
Wednesday - May 12, 2010
And herein lies the problem. The team at the 2010 CrossFit Southwest Regionals.
Workout:
15 Dumbbell Strict Presses (Advanced: 45lb, Intermediate: 25lb, Novice: 15lb)
Run 400m
15 Dumbbell Push Presses (same weight as above)
Run 400m
15 Dumbbell Push Jerks (same weight as above)
Run 400m
Record total time.
Log your results online by clicking here.
Article: Baby swimmers have better balance.
Posted by Jeremy Jones at 3:20 PM | Comments (30)
May 10, 2010
Tuesday - May 11, 2010
Andrew is one of the primary people responsible for all the awesome photos at many of our events (and he is good at ring dips to boot!).
Workout: Deadlifts
5 - 5 - 5 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many rounds as possible in 7 minutes of:
30 jumping Pull-ups
30 jumping ring dips
Record total rounds.
Log your results online by clicking here.
Article: More Police and Fire Recruits Fail Fitness Tests.
Don't forget about the Pose Running Clinic on Saturday (reserve your spot here), Bay to Breakers on Sunday!
Posted by Jeremy Jones at 6:32 PM | Comments (16)
May 9, 2010
Monday - May 10, 2010
Patricia rocking the power snatch during "Randy".
Skill practice warm up: Hang Power Snatch, Overhead squat x 2. 20 reps resting as needed. Use a light load or approximately 50% of your overhead squat max.
Workout:
4 rounds for time of:
50m Walking Lunge
50 Abmat Sit-ups (feet anchored)
Record total time.
Log your results online by clicking here.
Article: The "Paleo Pitch" from Whole9.
Have trouble 'explaining' Paleo to friends and family? Check out this post for the Paleo Elevator Pitch.
"I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.
It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. . . "
Click here for complete article.
Posted by Jeremy Jones at 6:27 PM | Comments (25)
May 5, 2010
Thursday - May 6, 2010
Some of the athletes going at it at our Impromtu Team Workout on Sunday.
Skill practice warm up: Snatch balance 30 reps total (broken up as needed). Use light to moderate weight.
Workout:
6 rounds
Run 200m
Rest 1 min.
Post times for each 200m interval.
Log your results online by clicking here.
Article: When cancer comes with a pedigree (pure bred dogs that have higher cancer rates due to breeding).
Posted by Jeremy Jones at 10:15 PM | Comments (22)
May 4, 2010
Wednesday - May 5, 2010
NorCal Sectionals Redux at DCF - Day Two.
Workout: Hang Power Cleans
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 10 minutes.
5 Push-ups
5 Dumbbell Push Press (one arm - R)s (Advanced: 45lb, Intermediate: 35lb, Novice: 20lb)
5 Dumbbell Push Press (one arm - L)s
5 Ring Dips
15 Air Squats
Log your results online by clicking here.
Article from Crossfit Rehoboth: Beware of the "Paleo Poop-out" (my name. -jj)
(I don't agree with everything in this article, but she does make some good points. If you drastically cut carbs for an extended period of time and you are the type of person that needs some carbs, you could very well see drops in strength/performance. Getting those sweet potatoes after a longer Metcon can be critical to preventing this. Now if you are doing a strength+mini metcon, the importance of the post workout carbs goes down. Trying out different amounts of carbs post workout is the best option for most. -jj)
Click here for complete article.
Posted by Jeremy Jones at 7:16 PM | Comments (20)
May 2, 2010
Monday - May 3, 2010
"I recently completed BUD/S Hellweek with class 282 and wanted to let you guys know. I feel that I was able to achieve this, in part, because of the training I did at Diablo Crossfit. The facility and support you guys provided was amazing. There were actually a few times during the week while being cold, tired, wet, and in general broken down that I thought about the DCF gang and how I couldn't let them down.
I hope to be making a trip up to the bay soon and am looking forward to stopping by. Hope business is well and the workouts are miserable.
HooYah!
Rhodes"
Workout: Overhead Squats
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many rounds as possible in 7 minutes of:
15 wall ball (advanced: 20lb, 10ft, intermediate: 14lb, 10ft, novice: 10lb, 8 ft)
15 Sumo Deadlift High Pulls (advanced: 95lbs, intermediate: 65lbs, novice: 35lbs)
Post total rounds.
Log your results online by clicking here.
Article: Does Fish oil help in Rheumatoid Arthritis?
(Thanks to Laci for the article. She's made RA cry for it's mama. -jj)
Posted by Jeremy Jones at 7:49 PM | Comments (30)
April 26, 2010
Tuesday - Apr 27, 2010
The power snatch is technically any time you catch the weight overhead with the thighs above parallel.
Skill practice warm up: Inversion under the rings. "Skin the cat" if you are ready.
Workout: "Randy"
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. First posted 13 February 2008 on CrossFit.com
75 power snatches (Advanced: 75lbs, Intermediate: 53lbs, Novice: 45lbs)
Log your results online by clicking here.
Bodyfat testing is this weekend! Check out the events page for details
Regular laughter has similar hormonal benefits as regular exercise (including appetite control).
Posted by Jeremy Jones at 6:47 PM | Comments (29)
April 25, 2010
Monday - Apr 26, 2010
Ronnie Lo, getting it done.
Workout: Back Squat
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout:
As many rounds as possible in 10 minutes of:
100 m Farmer carry - bumper plate 45 lbs(Advanced: 45lbs, Intermediate: 25lbs, Novice: 10lbs)
20 Jumping Chest to bar Pull-ups
Post total rounds.
Log your results online by clicking here.
Mental Game... taken to the next level for better or worse.
(Thanks to Mike E. for the article. Your mind is sound, even if your performances say otherwise. -jj)
Running seminar on Saturday May 15th. There is still space. Reserve your spot now!
Posted by Jeremy Jones at 3:46 PM | Comments (38)
April 22, 2010
Friday - Apr 23, 2010
Some of the finalist photos from the Primal Nutrition Challenge! All photos were taken 6 weeks after the start, no doctoring or 'Photoshopping'. All of the finalists were CrossFitting regularly before starting, and many were already eating fairly "well".
Workout: Split Jerk
3 - 2 - 2 - 2 - 1 - 1 - 1 - 1
OR
Make up a 'max effort' lift you have missed.
Metabolic Conditioning Workout:
As many wall balls as possible in 5 minutes.
Advanced: 20lb ball, 10ft target
Intermediate: 14lb ball, 8ft target
Novice: 10lb ball, 10ft target
Log your results online by clicking here.
Article: Another Study proves that higher intake of sugar increases heart disease risk factors.
Posted by Jeremy Jones at 8:24 AM | Comments (24)
April 20, 2010
Wednesday - Apr 21, 2010 "Happy Birthday Yvonne!"
Yvonne doing burpees at the NorCal Redux (Yvonne Loves Burpees - Happy Birthday Yvonne!)
Workout: Back Squats
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout - As many rounds as possible in 10 minutes of:
10 Burpees
3 Weighted Pull-ups* (Advanced: 25lbs, Intermediate: 15lbs, Novice: dead hang or band)
Record total rounds.
*Use a dumbbell between the feet.
Log your results online by clicking here.
Schools in Scotland teach kids "Sleep Lessons"(the importance of good sleep habits). Genius!
Post to comments what time you went to bed last night, and how many hours of sleep did you get? What is your average? -jj
Video Slideshow: January in review.
Posted by Jeremy Jones at 8:59 AM | Comments (36)
April 19, 2010
Tuesday - Apr 20, 2010
Double Under Domination. Luis stops to concentrate. Meg tells her rope to be more compliant. Paula gets some air. Marin needs chalk for Double Unders apparently. And Tim (new to DCF, but not new to CF) 'modified' his rope. . .Apparently he didn't know that the green ropes are the shorter ones! (we'll let it slide this time).
Workout:
For time:
50 Double Unders
50 ABMAT Sit-ups
3 Knees-to-elbows
40 Double Unders
40 ABMAT Sit-ups
6 Knees-to-elbows
30 Double Unders
30 ABMAT Sit-ups
9 Knees-to-elbows
20 Double Unders
20 ABMAT Sit-ups
12 Knees-to-elbows
10 Double Unders
10 ABMAT Sit-ups
15 Knees-to-elbows
Post total time
Log your results online by clicking here.
Video: DCFers working together.
Another great video with DCFer Alan talking about the awesome food at Chevy's. . . Yes he really is that passionate about food. Another interesting note is that DCFer Justin Lomax made the video! Nice work guys!
(Here is a link to a post with a video from last summer with Alan, as well as his "Secret Paleo Menu")
Posted by Jeremy Jones at 3:33 PM | Comments (27)
April 18, 2010
Monday - Apr 20, 2010 "Can you completely change your life in 6 weeks?"
Can you completely change your life in a month and a half? Ask Chris D, the winner of the 6 week Primal Nutrition Challenge on the Men's side. Also congratulations to the two other Men's finalists, Alan S and Eduardo!
Workout: Power Cleans
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: "NorCal Sectionals WOD A"
In 6 minutes:
800m run
Perform as many overhead squats as possible. (advanced: 115lbs, intermediate: 75lbs, novice: 45lbs)
Log your results online by clicking here.
Sectional Redux Results!
Congratulations to Megan and Paul from CrossFit Pleasanton!
Click 'continue reading' below for complete details.
Sectional Redux Results:
Points are determined as a percentage of the best performance. The best performance = 100.
Congratulations to our winning Overall Woman, Megan Southern and our Overall Man, her husband, Paul Southern. I've learned that they are known as the "Sandbaggers" at CrossFit Pleasanton.
(please ignore the 'Brothers Rosten' in the background).
Detailed Results: Click
WOMEN
Wod A (Affiliate, Reps, Points)
1. Brady, Megan / DCF / 21 / 100.00
2. Jackson, Laci / DCF / 18 / 85.71
3. Southern, Megan / CF Pleasanton / 16 / 76.19
4. Howard, Yvonne / DCF / 7 / 33.33
Wod B (Affiliate, Reps, Points)
1. Howard, Yvonne /DCF / 117 / 100.00
2. Southern, Megan / CF Pleasanton /104 / 88.89
3. Jackson, Laci / DCF / 78 / 66.67
4. Brady, Megan / DCF / DNF (injury)
Wod C1 (Weight / Points)
1. Jackson, Laci / 150 / 100
2. Howard, Yvonne / 120 / 80
3. Southern, Megan / 115 / 76.67
Wod C2 (Time / Points)
1. Howard, Yvonne / 20:08 / 100
2. Southern, Megan / 21:15 / 94.5
3. Jackson, Laci / 26:30 / 69.4
WOMEN OVERALL
1. Southern, Megan, CF Pleasanton 336.25
2. Jackson, Laci, DCF 321.78
3. Howard, Yvonne, DCF 313.33
4. Brady, Megan, DCF 100
MEN
Wod A
1. Southern, Paul, CF Pleasanton / 51 / 100
2. Iban, Anthony, DCF / 22 / 43.14
3. Rivera, Daniel, LamorindaCF / 20 / 39.22
4. Rosten, Jared, DCF / 17 / 33.33
5. Hill, Tim, CF San Ramon / 16 / 31.37
6. Swaaley, Scott, DCF / 5 / 9.80
Wod B (Reps, Points)
1. Southern, Paul 147 / 100.00
2. Iban, Anthony 125 / 85.03
3. Rosten, Jared 109 / 73.15
4. Hill, Tim 109 / 74.15
5. Swaaley, Scott 98 / 66.67
6. Rivera, Daniel 82 / 55.78
Wod C1 (Weight / Points)
1. Southern, Paul 265 / 100
2. Swaaley, Scott 195 / 75.58
3 Hill, Tim 175 / 66.04
4. Rivera, Daniel 155 / 58.49
Wod C2 (Time / Points)
1. Hill, Tim 17::04 / 100
2. Southern, Paul 20:26 / 84.5
3. Swaaley, Scott 21:44 / 71.1
4. Rivera, Daniel 32:17 / 17.5
OVERALL MEN
1. Southern, Paul, CF Pleasanton 384.50
2. Hill, Tim, CF San Ramon 271.56
3. Swaaley, Scott, DCF 221.16
4. Rivera, Daniel, Lamorinda CF 170.99
5. Iban, Anthony, DCF 128.17
6. Rosten, Jared, DCF 106.49
Posted by Jeremy Jones at 3:19 PM | Comments (15)
April 14, 2010
Thursday - Apr 15, 2010
Jared Rosten will be competing this weekend at DCF. Learn about it.
Workout: Deadlift aka the "Healthlift"
5 - 5 - 5 - 3 - 3 - 3
Metabolic Conditioning Workout:
5 rounds for time of:
1 Rope Climb (Novice: sub rope lay downs)
10 GHD Sit-ups (Novice: Do 15 abmat sit ups)
15 Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/10ft)
Post total time.
Log your results online by clicking here.
Article: Eating the wrong kind of carbohydrates increases heart attack risk.
When I saw this headline, I thought "Wow, it is great to see this stuff making it through the media today!". . . Then I read the article. What a crock of shiitake. Eat 'darker' breads, pasta vs rice, half a snickers bar vs graham crackers! Apparently the only "vegetable" you have to watch out for is a potato, and peanuts and corn is okay. Watch out for certain fruits though! Geez. We as a society have a long way to go. -jj
Click here for complete article.
Posted by Jeremy Jones at 9:04 PM | Comments (11)
April 13, 2010
Wednesday - Apr 14, 2010
That isn't a grimace on Michelle's face, it is a smile of accomplishment in the making.
Skill Focus Warm Up: Handstands. Start with your knees on a box and your hands on the floor if needed, but get a few minutes of accumulated handstand practice. Kick up to a wall if possible. If you can hold yourself up for 30 seconds or so with the wall, use a partner to help you balance without a wall.
Workout: "400m Repeats"
4 rounds for time.
Run 400m
Rest 2 minutes.
Record times for each 400m.
Log your results online by clicking here.
Website: Know Your Farmer, Know Your Food.
Primal Nutrition Challenge Finalists and Final Vote On Saturday!
If you participated in the Primal Nutrition Challenge in the very beginning (even if you didn't make it to the end), come in at 11am to see who the final 5 women and final 3 men are and to vote on who the overall winners will be!
All of the finalists will win a $40 gift certificate for Ian Flemming's Steakhouse. The Top Woman will win $400 and the Top Man will win $300!
(sorry guys, there just wasn't as large of a playing field)
Posted by Jeremy Jones at 7:16 PM | Comments (16)
April 12, 2010
Tuesday - Apr 13, 2010
I know we are all sad that "Mustache March" has ended. But I am sure that Ben, Nick and Darren are the most disappointed of all.
Workout: Front Squats
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many 'SealFit Man Makers' (See video below) as possible in 2 minutes, rest 1 minute. 3 rounds. Advanced: 45lbs, Intermediate: 25lbs, novice: 15lbs
Record total repetitions completed.
Log your results online by clicking here.
Video: Seal Fit Man Maker demonstration video:
Article: Exercise helps teens overcome "obesity" gene.
Affiliate Team tryout workouts must be completed by the end of the week!
(the competition is less than a month away and we have to submit our roster!). Make sure all performances are submitted to us by Sunday evening.
Posted by Jeremy Jones at 6:58 PM | Comments (16)
April 8, 2010
Friday - Apr 9, 2010
Mike P. Shredded hands are acceptable if they happen while you are kicking arse in competition.
Workout: Push Jerk
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
Row 2000m for time (but no longer than 8 minutes).
or
Row as far as possible in 8 minutes.
Log your results online by clicking here.
Article: "The Great Grocery Smackdown."
A blind taste test shows that Wal Mart food is better than Whole Foods. . .
Click here for complete article.
Make sure to come to the Party this Saturday at Forward Motion in Danville!
Come to 432 Hartz Ave., Danville for a 15% discount, a workout, free food, the Danville Farmer's market. . . and so much more! Go to the Events Page for details.
Posted by Jeremy Jones at 6:26 PM | Comments (13)
April 7, 2010
Thursday - Apr 8, 2010
Shannon dishing out "chest" to bar pull ups (more like belly to bar!) at the Sectionals.
Workout:
For Time:
800m Run
100 Push-ups (Novice: 50 reps)
400m Run
100 Sit-up (Novice: 50 reps)
200m Run
50 Push-ups (Novice: 25 reps)
100m Run
50 Sit-up (Novice: 25 reps)
Post total time.
Log your results online by clicking here.
Article: Dr. Travis Conley (the guy who taught me about tight psoas causing low back pain a few years ago at the CF Running and Endurance Cert. -jj) explains the soft tissue and muscular damage cycle that causes most of our aches and pains.
". . .Each of these factors can cause your body to produce tough, dense scar tissue in the affected areas. This scar tissue binds up and ties down tissues that need to move freely. As scar tissue accumulates, muscles become shorter and weaker, while the tension on tendons can cause tendonitis and nerves can become entrapped. This can cause reduced range of motion, loss of strength and eventually pain. If a nerve is entrapped you may also feel tingling, numbness and weakness. . . "
Click here for complete article.
Posted by Jeremy Jones at 6:39 PM | Comments (23)
April 6, 2010
Wednesday - Apr 7, 2010
Scott loves this stuff. . . so much he is smiling while competing at the sectionals!
Workout: Power Clean
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many double unders as possible in 5 minutes. Only complete double unders count.
(novices can count attempts).
Log your results online by clicking here.
Article: Paleo in Moderation (From "Paleo Chix")
"I eat Paleo to live better, I don’t live to eat Paleo better. . ."
Click here for complete article.
(Thanks to Scott for finding the article. Some day your quads will be as large as Herm's. -jj).
Posted by Jeremy Jones at 7:20 PM | Comments (22)
April 1, 2010
Friday - Apr 2, 2010 "Fran"
Congratulations Stair Climbers! We raised nearly $6,000 for Lung Cancer research!
Olympic Weightlifting Warm Up: Hang snatch high pulls, 3 sets of 8. Light to medium weight. Work on keeping the bar close to the body and getting it as high as possible without it turning into a muscle snatch.
Workout: "Fran"
21 - 15 - 9
Thrusters (Advanced: 95, Intermediate: 65, Novice: 45)
Pull ups
Log your results online by clicking here.
Article from the Wall Street Journal: Spinning blood - the future for sports injury treatment?
We will be open for Easter Sunday as Usual!
Posted by Jeremy Jones at 7:28 PM | Comments (17)
March 31, 2010
Thursday - Apr 1, 2010
Stavros at sunrise before the Oceanside 70.3 Half Ironman.
Click 'Continue Reading' at the bottom of the post to see Stavros' Race report.
Workout: Overhead Squat
3 - 3 - 3 - 3 - 3 - 3 - 3 (that is seven sets of 3)
Metabolic Conditioning Workout: "Death by 10 meters Going Prone"
Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute stand up and run 10m, lay down, then stand up and run 10m. The third minute stand up and run 10m and lay down three times total. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
Log your results online by clicking here.
Article from Slate.com: The War on Fat is Making Us Sicker.
". . .The link between carbohydrates and heart disease is also supported by LDL particle data. In a 2008 study published in Nutrition Research, researchers reported that subjects who followed high-fat, low-carb diets for eight weeks experienced a 46 percent drop in blood concentrations of small LDL particles, while those who followed a high-carb, low-fat diet experienced a 36 percent spike in them. What's more, processed carbohydrates lower "good" HDL cholesterol, whereas saturated fat increases it. . ."
Click here for complete article.
(Thanks to Rodil for finding that one. His good cholesterol could beat is 'very' bad VLDL cholesterol in a softball match even if 3/4 of them didn't even show up. -jj)
Race Report From Stavros:
"On Saturday, March 27th, I competed in the Oceanside 70.3 which was my first Half-Ironman triathlon. I signed up for this race in October, and have been training with it in mind ever since. Unfortunately, I ended the 2009 race season on a sour note. A poor race at the Tri-For-Real in September left me wondering if this was the right sport for me. I quickly put that by the wayside and began focusing on Oceanside. I knew I had to work to do on the bike, and so my “off-season” was spent on the bike trainer, and junction rides on Mt. Diablo, needless to say there wasn't much of a break in training.
Race day came quickly, as they always do, but especially this one. I was lucky enough to sneak in a race a few weeks earlier at the Stanford Triathlon. This helped in a few ways, I was exposed to cold saltwater, wore a full wetsuit (versus a “farmers” suit that I normally wear), and I was able to have some success and build confidence coming into Oceanside. I travelled down to the race on Thursday with a couple good friends who were racing also. We settled in to the hotel, then a short run to the expo to register and pick up our packets. First thing I noticed was what a big operation this race was. Two huge areas devoted entirely to sponsors and gear. Not to mention the full-fledged bike shop in case you needed some repairs. We scanned through the booths, picked up a few last minute things, then headed back. Shortly after that was dinner, then bedtime. Friday seemed to move quite a bit faster than the day before. I barely remember what we did, besides about an hour ride, then an ocean swim later to get acclimated. I'm glad I went in the water, it wasn't near as cold as I thought. I'd be fine in my wetsuit and double-swim cap. Friday night dinner was AWESOME! We found a place called “Capozzoli's” in Oceanside. It was an excellent Italian restaurant. I had meatballs over broccoli, spinach, and mushrooms...yum! Now the battle begun, trying to get to sleep at a reasonable hour. We got back to the hotel by 6:30 or so, and I had to dial in my bike. I filled water bottles, laid out GU's, taped on an extra tire, CO2's, quick fill, etc, also got bib numbers applied, clothing ready and a final check on the bike. Quick side note, I planned on riding a Zipp 404 wheel in the rear, but found out via the Zipp rep at the expo that the wheel was not safe to ride. Luckily we had brought a disc wheel, so I had that on my bike for the race, there would be a lot of firsts on race day! Now it was time to attempt to sleep. Let's just say it didn't happen quickly, or easily. I'm guessing I slept from 11:30 until 3:30, at best. Besides that, I was in and out of sleep. Oh well, who the heck can sleep the night before a race!?
Race day morning went pretty well, we got to the racks at about 6:20, which was just about as late as we could have. Luckily we did some asking around the day before and found out the racks were all marked, so we had a spot whenever we showed up. Some of the other athletes weren't too happy I wedged my bike in there after theirs, but we worked it out. Set up transition area, trying to keep it simple. Shoes, glasses, helmet, hat, minimal clutter. I put some extra GU's out in case I needed to grab them for the run. The first heat went off at around 6:40, which still left over an hour for mine to leave (7:48). My age-group, 30-34M, was the LAST to go in this race, and my heat was the last of the race. For me, this was a good thing. I'd be passing a lot of people during the race, versus getting passed all the time. I knew this would help with the mental aspect during the race. My goals were simple for this race; 1st goal- FINISH, 2nd goal- stay within my limits on the swim and bike, go for it on the run, 3rd goal- sub 6 hours. Being my first Half-IM, I tried not to have too many expectations, and to be honest...I had NO idea what to expect! They called for my heat to line up, and this was it, race time.
The 1.2 mile swim started about 100m into the middle of the marina. I lined up with about 100 of my closest friends, and waited for the gun to go off. It was surreal at that point, so much going on, music, cheering, swimmers finishing and exiting next to us before we even start. I had looked at the swim course the day before, and that helped on visualizing what was ahead, but nothing is the same as the actual race. The gun went off, and I slowly proceeded. They stated the water temp was 59F, but it felt great to me. The buoys were about 100m apart, and I just concentrated on loosening up for the first few, then getting into a rhythm out to the turn around. The biggest problem I encountered was running into people and spotting the route back in. The sun was glaring and made it hard to see where to go. I ended up following the rocks and that helped. Ended up following some feet for the last 200m or so to the swim exit. So many volunteers helping us out of the water, it was amazing. Made my way up the dock, crossed the timing mat and looked at my watch, 36:54 total time for the 1.2 mile swim, avg 1:54/100m. Not blazing speed, but middle of the pack and best of all, I felt great.
T1 was very long, we had at least a 200m run from the swim exit to the transition area. The carpet path was crowded with people, so I ran on the left and passed quite a few. I think my bare feet paid the price though. Got to my bike with the top off my suit off, peeled off the rest pretty quickly. Threw on my bib number, sunglasses and helmet. I opted for socks, given the length and weather, then put on bike shoes. Now it was off to the LONG run to the bike start. My rack was literally the furthest from the start, this made for another long run, total time, 3:52.
The 56 mile bike was the most intimidating aspect going into this race. I've had, to put it lightly, numerous bike issues in the past few months as I've tried to nail down a TT bike, and get it fitted/working properly. The good news is it all came together within the past couple weeks. I hopped on my Kuota Kalibur and got moving. I quickly slowed things down and got my bearings. I was amped from the swim and transition still, and needed to remember, I'd be on this thing for nearly 3 hours. I found a gear I liked, then shifted one gear up, to speed up my cadence and continue to loosen up. I quickly started passing people, with felt great. I also was going back and forth with some fellow age-groupers, which meant I was right about where I should be. Mile 10 came quickly, I was feeling good. I had set my timer to go every 20 minutes to remind me to eat and hydrate. I also had some salt tabs to go along with the other stuff. Mile 20 and 25 felt good, bike was cruising along, I was staying in the TT position except to eat/hydrate. This was already a HUGE success for me, normally I'm fidgety and uncomfortable, not today though. Around this time, I was feeling on the end of my left aero bar, and noticed bare wire. I thought to myself , “not normal”. I did a bit more feeling around and figured out that my front derailleur cable had shredded up, and was inoperable. Two things passed through my mind, first, at least I'm stuck in big chain ring! Secondly, I'm grateful for this Mt. Diablo big-chainring sessions (thanks Jan!), I would only let this be a minor hiccup, and couldn't spend much time thinking about it. There was no way to solve it on the race course, so time to let it go. Quickly after that, we hit the first hill. It was STEEP! I got out of the saddle for a bit, but then decided too much energy would be wasted grinding this out in a 53t chain ring. Time to get off the bike and run up the hill. So, I did that, and got some strange looks. Got to the top of the hill, not to tired, hopped on, and headed down. Lots of rollers, some good TT position and speed. Two more good size hills, not as steep though, so I stayed on the bike but was grinding out of the saddle, no other option. At one point the wind kicked up fiercely, and I just laughed about being on a disc for the first time. Luckily I have 185lbs to keep me grounded on the bike, otherwise I might have floated away (seriously, the wind was bad). The final 10-15 miles went well, a nice downhill that had the disc sounding like a locomotive. We came back into Oceanside harbor, down the short steep hill into the bike end, and into the transition area. Another long line of people entering, but my rack was near the back, which was a good thing for this portion. I was feeling great at this point, a bit tired, no major cramping, and ready to keep going. Total time for the bike, 2:50, which put me just about 20 mph/avg for the ride. I was very happy with that time.
T2 went incredibly smooth, bike shoes off, running shoes on, helmet/glasses off, hat on, and I was out of there! No need for food, I had 2 stuffed in my Tri jersey. Total time, 1:35.
The 13.1 mile run was two loops near the beach in Oceanside. The course was actually fairly hilly, and all on concrete, which my feet weren't to happy about. I went out nice and easy at a 7:45 pace on the first mile. Right about 1.5 miles, everything changed, my whole body tightened up and both calfs and quads started cramping. Uh-oh, I had to stop right away. I started to panic a bit, but quickly just stretched out and got back running. I knew I'd loosen up if I kept going, and I did at about mile 3. I started feeling much better and looted every aid station I could find! Water, gatorade, a banana, an orange slices, and especially those sponges, everything they had helped. I got to the first turn around and legs felt okay, not great, but I was still on a decent pace. My goal for the run portion was to be within 10 minutes of my half-marathon time of 1:37, I knew it would be a challenge to do that today, but I was going to give it my all. I reached the halfway mark and was starting to feel very fatigued. Luckily at that point I started running with another guy in my AG who was at a similar pace. We chatted small talk while we could to distract each other from the pain. We had 10k left, and were going to run it together. He was a great guy from Calgary, Canada. I may have talked him into joining FoMo! Anyways, at the last turn around, we had roughly a 5k left, and we were both gassed but kept pushing each other forward. It felt great to cross the bridge near the finish, and head down the straight away. We literally crossed the line at the same time, it was a cool moment for sure! I Total time for the run was 1:47, which was a 8:10/mile pace.
Total time for the race, 5:19. This put me in the top 1/3 in my AG, and top 1/4 overall. I was blown away when I crossed the finish line. I had doubts that I would be able to finish the race, much less meet my goals. It was incredibly encouraging as always to see all the Forward Motion racers out there sporting their colors and flying through the course! A huge thank you to the FoMo race club and my gym, Diablo Crossfit, for the unparalleled training environment. I'm resting up, soaking it all in, and excited for whats next! I would highly recommend Oceanside 70.3 for your first IM experience, it was amazing start to finish! The drive home was long, but a double-double and a shake from In-N-Out made it go by much quicker!"
Posted by Jeremy Jones at 7:41 PM | Comments (12)
March 30, 2010
Wednesday - Mar 31, 2010
Sarah leaving no questions about "Full Extension" on her kettlebell swings at the NorCal Sectionals. (I also like to think of this one as "You want to see FULL EXTENSION!?" -jj)
Workout: "Annie with a stroll"
For time:
50 Double Unders *
50 ABMAT Sit-ups
100m Waiter's Walk (Advanced: 53lb kb, Intermediate: 35lb, Novice: 26lb), switch arms often.
40 Double Unders
40 ABMAT Sit-ups
100m Waiter's Walk
30 Double Unders
30 ABMAT Sit-ups
100m Waiter's Walk
20 Double Unders
20 ABMAT Sit-ups
100m Waiter's Walk
10 Double Unders
10 ABMAT Sit-ups
100m Waiter's Walk
*If you are still working on getting a single double under consistently, sub 1/2 the number of attempts.
Log your results online by clicking here.
Article from ESPN: The Caveman Diet - Gaining Followers
Challenge of the Month (ChOM: "Gumby") Ends today!
Make sure you get your flexibility tested one more time before the month is over! We'll be announcing the next ChOM the first week in April.
Posted by Jeremy Jones at 6:43 PM | Comments (24)
March 29, 2010
Tuesday - March 30, 2010 "The Chief"
Carry clean and jerking 135 pounds at the Sectionals (that weight tied her for 7th place on this event).
Workout: "The Chief"
Max rounds in 3 minutes of:
Power Cleans, 3 reps (Advanced: 135lbs, Intermediate: 95lbs, Novice: 53lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start over on power cleans each cycle.
Post rounds completed for each of the 5 cycles.
Log your results online by clicking here.
Article from the NYT: A good excuse to stay home from the gym. . . ? (The economy makes personal training at home more affordable).
Click here for complete article.
The Primal Nutrition Challenge is over
Make sure your food logs get turned in, and that you take an "after" picture. Remember that even if you didn't keep your food log, you can take an after picture for your own use (we'll destroy any copies on our hard drives after you get them).
Forward Motion Store Event this Month!
Saturday the 10th we will be having a party at Forward Motion in Danville. Check out the Events page for more details.
Posted by Jeremy Jones at 6:50 PM | Comments (21)
March 28, 2010
Monday - Mar 29, 2010
Shannon and Ben, 'Forging Elite Resting' (Shannon placed first of Diablo CrossFit Women and Ben placed first out of DCF Men. . .)
Ben placed 26th overall and could possibly qualify if some of the men in the top 20 already 'qualified' by going to the games last year!
Shannon placed 24th overall and could possibly qualify if some of the women in the top 20 already 'qualified' by going to the games last year!
Standings can be found by clicking here.
Workout: Strict Press
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
3 rounds for time.
400m run
12 'weighted' pull ups (Advanced: 20lbs, Intermediate: Dead Hang, Novice: Use a smaller band)
Log your results online by clicking here.
Article from the NYT: 'Baby fat' may not be so cute after all.
As far as we can tell, Diablo CrossFit had more total athletes overall compete in the CrossFit Norcal Sectionals (18 total entered) than any other affiliate. Possibly in the world. After picking the top 200 men and the top 100 women, we still had more people make it through to the second day than most gyms had compete at all! (3 women and 8 men).
Click "continue reading" below for each DCF'ers standings.
# Competitor Place (Total) Run - Overhead Squat Thruster - KB Swing - Pull-Up Max Floor to Overhead Chipper
254 Murphy, Shannon 24 (301.18) 63.83 (30) 79.75 (126) 72.22 (130) 85.39 (20:18)
202 Warner, Carry 40 (280.34) 55.32 (26) 79.75 (126) 75 (135) 70.27 (24:40)
235 Frediani, Eleni 53 (256.80) 40.43 (19) 63.29 (100) 63.89 (115) 89.19 (19:26)
220 Dillingham, Sarah 73 (93.31) 31.91 (15) 61.39 (97)
221 Jackson, Laci 79 (87.66) 38.30 (18) 49.37 (78)
488 Wise, Ben 27 (291.38) 49.30 (35) 85.88 (152) 75.38 (245) 80.83 (18:10)
428 Howard, Craig 46 (276.99) 54.93 (39) 76.27 (135) 72.31 (235) 73.48 (19:59)
416 Jones, Nicholas 49 (275.63) 53.52 (38) 75.14 (133) 72.31 (235) 74.66 (19:40)
534 Lee, Jamie 63 (268.04) 36.62 (26) 79.10 (140) 72.31 (235) 80.02 (18:21)
402 Jones, Jeremy 68 (264.66) 39.44 (28) 79.10 (140) 76.92 (250) 69.21 (21:13)
462 Kaiser, Marc 71 (264.24) 47.89 (34) 76.27 (135) 70.77 (230) 69.32 (21:11)
435 Penland, Micheal 72 (263.48) 43.66 (31) 73.45 (130) 69.23 (225) 77.15 (19:02)
522 Mendes, Samuel 110 (241.00) 32.39 (23) 64.97 (115) 66.15 (215) 77.48 (18:57)
590 Swaaley, Scott 238 (62.41) 7.04 (5) 55.37 (98)
575 Martens, Ryan 242 (59.86) 11.27 (8) 48.59 (86)
Posted by Jeremy Jones at 3:43 PM | Comments (19)
March 24, 2010
Thursday - Mar 24, 2010
+++ Gym Closed this Weekend! +++
Juanell gaining confidence and starting to go heavy (She was also one of the 'doubters' when she started the Primal Nutrition Challenge, after the first week she felt so much better, she said she'll never go back to eating any other way!)
Workout: "Filthy 60"
60 seconds at each station. Rest 60 seconds between each movement.
Box jumps 24 (inch box),
Jumping pull-ups,
Kettlebell swings (1 pood),
Walking Lunge count steps,
Knees to elbows,
Push press (45 pounds),
Back extensions,
Wall ball shots (20 pound ball),
Burpees,
Double unders.
If there is not enough equipment for each person, perform the movements in any order, the only exception is that the burpees and double unders must be last.
Count repetitions for each exercise, note it during the rest period, then add it all up for a grand total.
Log your results online by clicking here.
Primal Nutrition Challenge coming to a close this weekend!
We'll be taking pictures this coming Monday - Wednesday for those who have been keeping up their food logs. Some people have requested that even though they haven't been keeping up their food log, they'd like to get their "after" photos taken. That is not a problem! Even though you aren't eligible to win the prize, you'll still get to see the progress you have made over the last 6 weeks.
Mark's Daily Apple brings us The Definitive Guide to Sleep.
Posted by Jeremy Jones at 9:25 PM | Comments (11)
March 22, 2010
Tuesday - March 23, 2010
+++ Gym Closed this Weekend! +++
Hurry up Edward - Don't let Sarah S. lap you!
Workout:
As many rounds as possible in 20 minutes
20 virtual shovels reps* (Advanced: use empty bar plus 45lbs on one side, Intermediate: use empty bar plus 25lbs on one side, Novice: use 33lb bar with 10lb on one side).
400m run
*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a 12" high parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.
(compare this workout to the one were we start on the runs).
Log your results online by clicking here.
Article: Kissing lowers cortisol (the stress hormone) and boosts your immune system.
Click here for complete article.
Posted by Jeremy Jones at 5:50 PM | Comments (19)
March 21, 2010
Monday - Mar 22, 2010
+++ GYM CLOSED THIS WEEKEND! +++
Nick is getting the 7pm classes ready to audition for the Rockettes.
Workout: Hang Power Clean
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
100m bumper plate farmer carry (Advanced: 45lb, Intermediate: 25lb, Novice: 10lb)
15 wall ball (Advanced: 10ft/20lb, Intermediate: 10ft/14lb, Novice: 14lb/8ft)
Log your results online by clicking here.
Recipe from Savory Sweet Life: Homemade potato chips in the microwave. Mmm. I wonder if you can do this with sweet potatoes. Who wants to try? -jj
Stair Climb information for participants can be found on our Events page (click here).
GYM CLOSED THIS WEEKEND!
Unfortunately we will be closed this weekend due to the two events happening. There no one available to run classes! (don't worry, we'll post workouts you can do at home if you don't want to miss out).
Post to comments if you will be carpooling to either the Stair climb, or the Sectionals.
Posted by Jeremy Jones at 6:56 PM | Comments (7)
March 18, 2010
Friday - March 19, 2010
Ricky loves CrossFit.
Workout: Split Jerk
3 - 2 - 2 - 2 - 1 - 1 - 1 - 1
(Start dropping the bar to the floor after the first couple sets, especially for the singles. It is safer and will allow you to lift more weight).
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes.
100m Run
10 Burpees
Record total rounds and fractions of rounds.
Log your results online by clicking here.
Video: The Placebo Effect with Eric Mead (if you are squeamish about needles and blood, you'll want to skip the last few minutes).
The point I found really interesting is how the placebo effect is magnified when the subjects receive a blue pill versus a white pill. The subjects get even better results! Then again if they receive a capsule verses a tablet. . . Then again if they receive injection versus a pill!
It makes me wonder how this applies to fitness. People think they need a special program, complicated/special equipment, advanced mathematical calculations, or hyper periodization programs based upon phases of the moon and if Aquarius is in retrograde. . . (click "Continue Reading" below for the rest of the article).
First of all, untrained people will make SOME progress just by showing up and going through the motions. If a coach or program can't even get a beginner to make progress, the coach is pretty much retarded. Something is seriously wrong.
So basically all 'non-retarded' programs/coaches will create some kind of progress in novices. Combine this with the placebo effect, and you might have some of the reasoning why a program might have better results for beginners than what a seasoned person might expect.
That being said, more complicated is not necessarily better. The allure of the complex or "secret" is usually completely misguided. Generally, the "complex system" will at best slow down a novice's progress with silly B.S. and/or cost them time and money. At worst, it will cause injury and/or cause someone to quit due to the fact it is complex!
Simple is usually best and the fastest for getting results. When the consistency and hard work is there, and THEN progress halts or slows significantly. . . congratulations, you have now left the realm of "novice" and have entered a period where "intermediate" or even "advanced" training protocols are required.
-jj
Posted by Jeremy Jones at 3:32 PM | Comments (7)
March 17, 2010
Thursday - Mar 18, 2010
Hector has a 5 minute plank. . . HOLY COW!
Workout: "How many Helens in 15 minutes?"
As many rounds as possible in 15 minutes.
400m run
21 kettlebell swings (Advanced: 53lbs, Intermediate: 35lbs, Novice: 26lbs)
12 pull ups
Record total rounds and fractions of rounds.
Log your results online by clicking here.
Article: Women Who Drink Moderately Appear to Gain Less Weight Than Nondrinkers (This is probably good news for a lot of the women at DCF. -jj)
Big weekend next weekend!
Next weekend we have two big events. The "Climb for Air" stair climb on Saturday, and the CrossFit Northern California Sectionals on Saturday and Sunday.
If you can't participate in the stair climb, please feel free to donate to the cause. The proceeds will all go to Lung Cancer Research. We have a large team, but we aren't near our target amount! You do not have to donate directly to a person. Just go to the team page and make a donation to the team. Click here to go to the team page. Let's help our people win the trophy for top fundraiser (and hopefully top team!).
For the CF Sectionals - Go to "Continue Reading" below to see the heat times for all the DCFers competing on Saturday.
NorCal Sectionals Diablo CrossFitter Heat times.
(they should be in chronological order).
Wise Ben 09:00:00 AM 01:00:00 PM
Swaaley Scott 09:20:00 AM 01:20:00 PM
Penland Micheal 10:00:00 AM 02:00:00 PM
Mendes Samuel 10:40:00 AM 02:40:00 PM
Lee Jamie 11:00:00 AM 03:00:00 PM
Kaiser Marc 11:20:00 AM 03:20:00 PM
Jones Nicholas 11:20:00 AM 03:20:00 PM
Jones Jeremy 11:20:00 AM 03:20:00 PM
Howard Craig 11:40:00 AM 03:40:00 PM
Casaus Holly 01:40:00 PM 09:40:00 AM
Dillingham Sarah 02:00:00 PM 10:00:00 AM
Howard Yvonne 02:20:00 PM 10:20:00 AM
Frediani Eleni 02:20:00 PM 10:20:00 AM
Jackson 02:40:00 PM 10:40:00 AM
MURPHY SHANNON 03:00:00 PM 11:00:00 AM
Warner Carry 03:40:00 PM 11:40:00 AM
(Did I miss anyone)?
It looks like all the men will be doing Workout A in the morning, and all the women will be doing Workout B first.
Posted by Jeremy Jones at 9:17 PM | Comments (15)
March 16, 2010
Wednesday - Mar 17, 2010
Jennifer W. 4 months after starting at DCF. Smallest she's been in 5 years. Strongest she's been in her whole life. We can't wait to see how the next four months or so play out!
Workout: Back Squat
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout: "Light Fran"
21 - 15 - 9
Thrusters (Advanced: 45, Intermediate: 33, Novice: 20)
Pull ups (Advanced: kipping, Intermediate: blue band, Novice: jumping pull ups)
Log your results online by clicking here.
Article: Want people to eat healthier? Raise the cost of "bad" foods.
". . .Over the 20-year period, a 10-percent increase in price was associated with a 7-percent decrease in the amount of calories consumed from soda and a 12-percent decrease in the amount of calories consumed from pizza. A one-dollar increase in the cost of soda or pizza was also associated with a lower overall daily calorie intake, lower body weight and an improved insulin resistance score, and a one-dollar increase in the cost of both soda and pizza was associated with even greater changes in these measures."
Click here for complete article.
Posted by Jeremy Jones at 9:59 PM | Comments (20)
March 13, 2010
Sunday - Mar 14, 2010 "Predator and Prey"
Meg (+ 1) doing some box step ups.
Workout: "Predator and Prey"
Pick a partner (it does not have to be of similar skill).
Race each other for a 400m run. Record the times, then find the difference in seconds. After two minutes rest, the partner who 'lost' the first race gets to run the 400 again with the difference in time as a head start (i.e. if they lost by 15 seconds, they get a 15 second head start). 2 minutes after the second race, repeat the exercise with a 200m run. 2 minutes after the 200m runs, repeat with a 100m run.
Record times for each run (2 x 400s, 2 x 200s, 2 x 100s), as well as what your rest periods were (if you were the 'prey' each round, your rest will be 2 minutes. The predator's time will increase past 2 minutes on the second round each time he/she wins). (if you don't have a partner, just run the intervals by your lonesome self trying to beat your time on the first run, with 2 minutes rest each round, and record the times).
Log your results online by clicking here.
Article: It won't be zombies or robots that will take over the world. . . it will be Uber Trout.
"A 10-year effort by a University of Rhode Island scientist to develop transgenic rainbow trout with enhanced muscle growth has yielded fish with what have been described as six-pack abs and muscular shoulders that could provide a boost to the commercial aquaculture industry. . ."
(Thanks to Mike E. for this dire warning! -jj)
Posted by Jeremy Jones at 6:45 PM | Comments (13)
March 2, 2010
Wednesday - Mar 3, 2010
The iCrossFit phone application has been officially released!
Our very own Brian "Brhabdo" Pandji and his pals have developed a cool app for the iphone and itouch for all CrossFitters to use. It turns your device into great workout companion with timers, round counters, benchmark workout lists, demonstration slides for the exercises, workout logs, and more!
Right now it is available for a limited time at $0.99. Click here to go to open itunes and go to the download page.
Workout: Front Squat
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout: How many 'Newbies' in 9 minutes?
As many rounds as possible in 9 minutes:
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
Record total number of "Newbies" as well as the fraction of the last one completed.
Log your results online by clicking here.
Article: Stress hormone cortisol linked to depression and obesity in teen girls.
". . . This is the first time cortisol reactivity has been identified as a mediator between depressed mood and obesity in girls," said Elizabeth J. Susman, the Jean Phillips Shibley professor of biobehavioral health at Penn State. "We really haven't seen this connection in kids before, but it tells us that there are biological risk factors that are similar for obesity and depression. . . "
Click here for complete article.
Video: Now that our Primal Nutrition Challenge is in full swing, I figured I'd re-post this video. This the author of the book "Good Calories, Bad Calories" doing a talk at UC Berkeley. There are 10 parts, watch them all. He makes a lot of great points regarding calories, nutrition, our ancestors, etc.
Posted by Jeremy Jones at 7:00 PM | Comments (3)
March 1, 2010
Tuesday - March 2, 2010
The CrossFit Running and Endurance Certification Seminar was a huge success this weekend. Expect a lot of running drills in the next few weeks!
Olympic weightlifting warm up: Pressing snatch balance, snatch balance, heaving snatch balance. One set of 8 for each, only go up in weight if you feel comfortable with the movement.
Workout: "Fran on a Rope"
21 - 15 - 9
Thrusters(Advanced: 95lbs , Intermediate: 65lbs, Novice: 45lbs)
4 - 3 - 2
Rope climbs (Intermediate: 3-2-1 rope climbs, Novice: 6 - 5 - 4 "rope lay downs")
Alternate between exercises. Record total time.
Log your results online by clicking here.
Article: Regular use of analgesics (Advil, Tylenol, etc) linked to hearing loss.
". . .For aspirin, regular users under 50 and those aged 50-59 years were 33% more likely to have hearing loss than were nonregular users, but there was no association among men aged 60 years and older. For NSAIDs, regular users aged under 50 were 61% more likely, those aged 50-59 were 32% more likely, and those aged 60 and older were 16% more likely to develop hearing loss than nonregular users of NSAIDs. For acetaminophen, regular users aged under 50 were 99% more likely, regular users aged 50-59 were 38% more likely, and those aged 60 and older were 16% more likely to have hearing loss than nonregular users of acetaminophen. . . "
Click here for complete article.
(Thanks to Mike E. for the article. His usual analgesic is whiskey and a leather strap to bite down on so his hearing is perfect. -jj)
Competition at CrossFit East Bay this Saturday!
Max Lewin will be hosting a CrossFit competition in Berkeley this Saturday - March 6th, 2010, CrossFit East Bay, 520 20th Street, Oakland, CA 94602. It is open to anyone, who wants to go down and go head to head with some local gyms?
(From Max - Subject to change at any time):
Event One:
Event will start promptly at exactly 11AM (in event of unexpectedly large turnout, events will staggered and times will be changed).
Run 6.2K
As many "rounds" as possible of:
4 Burpees
3 Chest-To-Bar Pull-Ups
2 Deadlift 275/185
Movements may be done in any order, however for a "round" to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Ups and 2 Deadlifts = ONE round.
40 minute time limit
Event Two:
Event will start Promptly at 12:40PM
Top five male and female finishers will compete;
AMRAP (As Many Rounds As Possible In 15 Minutes) of the complex:
Carry a loaded Barbell weighing 135/95 150 feet.
Without putting it down perform:
1 Deadlift
1 Hang Clean
1 Thruster
1 Back Squat
1 Shoulder to Overhead
The bar touches the ground momentarily on the Deadlift. Touching the ground otherwise is a miss and the rep must not be counted.
That is one rep.
Scaling:
For those needing to scale:
Event will start promptly at exactly 11:45AM.
Run 4K
As many rounds as possible of:
4 Burpees
3 Pull-Ups
2 Deadlift 185/135
Movements may be done in any order, however for a "round" to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Up and 2 Deadlifts = ONE round.
30 minute time limit
Anyone wishing to try workout two after the top finishers have been declared will be able to. Scaling will be 95/65.
Those not able to do the scaled workout cannot compete.
Posted by Jeremy Jones at 7:21 PM | Comments (13)
February 25, 2010
Friday - Feb 26, 2010 "Christine"
Box Jumps.
Workout: "Christine"
3 rounds for time.
500m row
12 Deadlifts 1/2 Bodyweight (novice: use 1/3)
21 Box Jumps - 20" Box.
Log your results online by clicking here.
Article: Interval Training Can Cut Exercise Hours Sharply.
". . ."I'm much more afraid of people not exercising at all," he said. "Inactivity is what's killing us."
When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training. . ."
Click here for complete article.
(At least we can say we have known this for a long time. I guess it is good that people in the medical world are finally coming around. -jj)
Skills Clinics Next Week!
"Gaming Workouts" with JJ - Learn what the best strategies are for getting the best times for workouts (either for competition or just to set personal records). Tuesday, March 2nd at 6pm. Click here to sign up.
"Training for Strength" with Craig - This class to include: Pure Strength Programming, Strength Training for CrossFit, Recovery & Rest, Injuries, Nutritional Requirements. Thursday, March 4th at 5pm. Click here to sign up.
Posted by Jeremy Jones at 3:29 PM | Comments (23)
February 23, 2010
Wednesday - Feb 24, 2010
Hector and Aaron. Handstand push ups, or holding down the planet? You decide.
Workout: "Annie with extra knees to elbows"
For time:
50 Double Unders
50 ABMAT Sit-ups
3 Knees-to-elbows
40 Double Unders
40 ABMAT Sit-ups
6 Knees-to-elbows
30 Double Unders
30 ABMAT Sit-ups
9 Knees-to-elbows
20 Double Unders
20 ABMAT Sit-ups
12 Knees-to-elbows
10 Double Unders
10 ABMAT Sit-ups
15 Knees-to-elbows
Post total time.
Log your results online by clicking here.
Article: Obesity, Big Beet? Blame Darwin.
". . .When populations shifted to agriculture about 10,000 years ago, a carbohydrate-rich diet became the norm. Early farmers had more calories but less nutrition, and average heights dropped from 5-foot-9 to 5-foot-3 for men, and from 5-foot-5 to 5-feet for women. Metabolisms adjusted over the millennia—but populations that shifted to agriculture more recently, like Polynesians and American Indians, have the highest rates of obesity and Type 2 diabetes today.
Evolution even plays a role in yo-yo dieting, according to Rudolph Leibel, an obesity expert at Columbia University Medical Center and one of the discoverers of leptin, the hormone that usually signals the body to stop eating. Leptin levels fall rapidly when people lose weight, setting off a cascade of physiological changes that burn fewer calories and act to pile weight back on. "That was great during times of famine, but these days, it's counterproductive," says Dr. Leibel. . ."
Click here for complete article.
Video: If you think that humans are changing due recent changes in diet and technology, you should see how much mice have changed (make sure you watch the whole thing):
(Thanks to Mike E for the video. Mike knows to not to do mouse traps without a spotter. -jj)
Skills Clinics
Wednesday night at 7pm: Olympic Weightlifting - The Snatch. Mark will take everyone on a journey of what you need to do to get those snatch numbers bigger. Click here to sign up!
Thursday afternoon at 1pm: Double Unders - Pesky double unders got you down? Take this class and figure out what you need to do to improve. Click here to sign up!
Posted by Jeremy Jones at 7:16 PM | Comments (14)
February 22, 2010
Tuesday - Feb 23, 2010
Laci, Scott, Darren, Matt and Shannon at CrossFit Oakland for the Competition last Saturday.
Workout: Push Press
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
Stair Climb Preparation! As many "arm assisted virtual stair steps" as possible in 9 minutes, or try to accumulate 700 vertical feet. 350 steps (24") or 420 steps (20") - as long as it takes less than 9 minutes.
Use any box height you'd like. Add up total reps to the box height used to get total vertical distance traveled.
Different than a "skipping step up", an "arm assisted virtual stair step" is completed using box of any given height. Starting with both feet on the box, one foot is lowered to touch the foot down to the floor behind the box. When the foot returns to the top of the box, 1 rep is completed. Alternate legs. The 'arm assist' can come from a fixed bar like a low pull up bar, a rope or ring, that allows the arms to aid in getting to the movement. If you plan on running to the top of the Bank of America during the 'Climb for Air' race, you should be using your left hand predominantly.
(Everyone can thank Mountain for the idea).
Log total distance traveled (not reps), or time it takes to get to 700 vertical feet.
Log your results online by clicking here.
In case you didn't catch these videos on Mark's Daily Apple
Reprogram Genes: Epigenetics
Right now, everyone who is eating Primal is re-programming their genes for health, longevity, performance, fat loss, etc. Hang in there! It gets easier!
Posted by Jeremy Jones at 5:50 PM | Comments (25)
February 19, 2010
Saturday - Feb 20, 2010
Kaiser squatting 355 at a body weight of 155 (we are working on fixing his neck issue). Look out for this guy at the CF Sectionals!
Olympic Weightlifting Warm Up: Split jerk, 3 sets of 10. Use light or moderate load. Work on fast feet and moving down (not pushing the bar up).
Workout: 400m repeats
Four Rounds For Time:
Run 400m
Rest 2 minutes
Record times for each 400m
Bonus! - Make an attempt at the "Challenge of the Month" Max truck driver squats in 2 minutes.
Log your results online by clicking here.
Wondering what to cook tonight because you missed Mountain's Paleo Cooking class?
How about a "Meatza" (a gluten free pizza with a crust made of meat!)
Click here for complete article.
Posted by Jeremy Jones at 6:53 PM | Comments (8)
February 18, 2010
Friday - Feb 19, 2010
Donna working on one of the hardest parts of the "Filthy Fifty" workout - Blocking out the rest of the world when you do the double unders at the end.
Bonus strength work for advanced athletes: weighted pull ups 3 - 3 - 3 - 3 - 3
Workout: "Filthy Fifty"
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, Novice: 26lbs),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds, Novice: 33 pounds),
50 Back extensions,
50 Wall ball shots (Adv: 20lb/10 ft, Int: 14lb/10 ft, Nov: 10lb/8ft),
50 Burpees,
50 Double unders.
Acceptable order change - the first 8 movements can be completed in any order if there is a log-jam for equipment, the only caveat is that the burpees and double unders must always completed last.
Don't forget to compare it to your "Filthy 60" score (if you logged it that is).
Log your results online by clicking here.
Hope For Natalie Nakatani from Patrick Biesemans on Vimeo.
Natalie is 8 years old. She attends a local elementary school, Gregory Gardens in Pleasant Hill, has leukemia and is in dire need of a bone marrow transplant.
After five difficult rounds of chemotherapy last year, Natalie’s leukemia was in remission. Now it’s back and we have just weeks to find the bone marrow donor match that Natalie needs to save her life.
Natalie's greatest chance for a match is from those of ASIAN descent. Please help us spread the word through the Asian community.
Click here to go to her website.
Paleo/Primal Cooking Class with Mountain this Saturday!
2 hour Cooking Class with Mountain at 4pm. Don't get bored eating the same things every day! Learn how to prepare tasty primal meals so that you can be healthy and satisfied.
Mountain has also offered to take people around at the Farmer's market and show people what to buy, what to look out for, etc. Meet at the gym at 12 noon.
Make sure you sign into both 1 hour sessions (first hour, second hour).
Free Kettlebell Instruction at San Jose State This Sunday
The class on Thursday was a blast, and David Cohn and Laura Lynn were great trainers! They will be around on Sunday helping at the Russian Kettlebell Certification Seminar this weekend at San Jose State.
Apparently, on Sunday at 1pm, they (as well as Pavel Tsatsouline and many other RKC instructors) will be helping provide free instruction to anyone who would like to come out. They will also be selling equipment at a huge discount. If you are around, I would definitely check it out!
Don't forget to check out David Cohn's Site as well as Laura Lynn's
David lives too far away to do special classes here very often (he lives out of state!), but Laura Lynn lives right in San Francisco. We are looking forward to having her do some more classes in the near future so keep you eyes open.
Posted by Jeremy Jones at 7:18 PM | Comments (18)
February 17, 2010
Thursday - Feb 18, 2010
Cabby has no problem with "Tower Balls" (14' wall balls).
Workout: For time.
21 - 15 - 9 repetitions
Plus penalty burpees*
Power Clean (Advanced: 155lb, Intermediate: 105lbs, Novice: 75lbs)
Chest to bar pull ups (Intermediate: do 12, 9 and 6 reps instead, Novice: use bands).
*For each rest in the set (dropping or letting go of the bar in the set of cleans, or dropping off the bar for pull ups for example) you have to do one penalty burpee at the end of the workout. There is no burpee penalty in between exercises or sets. (So make sure you 'rest smart'!)
Log your results online by clicking here.
Primal Nutrition Challenge Collected Articles.
In case you haven't been able to download it from the Primal Nutrition Challenge Google Group (check it out, a lot of people have been keeping good food logs). I have included it here. This is a collection of notes and tips for helping everyone succeed with their nutrition goals.
Primal Nutrition Challenge Collected Articles - PDF (right click, "save link as" is probably best)
Also - it is a REQUIREMENT to maintain a food log. If we do not see food logs from you at the end of the week, you forfeit your chance of winning. You do not have to update everyday if you do not want to, but we do need to see a full week of food logs each week.
Article: Building Fit Minds Under Stress
. . ."Our findings suggest that, just as daily physical exercise leads to physical fitness, engaging in mindfulness exercises on a regular basis may improve mind-fitness," Jha said. "Working memory is an important feature of mind-fitness. Not only does it safeguard against distraction and emotional reactivity, but it also provides a mental workspace to ensure quick-and-considered decisions and action plans. Building mind-fitness with mindfulness training may help anyone who must maintain peak performance in the face of extremely stressful circumstances, from first responders, relief workers and trauma surgeons, to professional and Olympic athletes." . . .
Click here for complete article.
Special Classes Today
Free Kettlebell Class with David Cohn at 11am.
Shopping for Primal/Paleo Foods with Mountain - Tonight at 6pm. Click here to sign up.
Posted by Jeremy Jones at 8:18 PM | Comments (13)
February 16, 2010
Wednesday - Feb 17, 2010
Some of the DCFers who went to the CrossFit Throwdown in East Sac Saturday (as well as Pat Barber aka 'Santa Cruz Leprechaun' stuffing his face on the right). Jen Wells photographer (second in from the left, middle of the column).
Workout: Overhead Squat
3 - 3 - 3 - 3 - 3 - 3 - 3 (that is 7 sets of 3)
Metabolic Conditioning Workout: As many rounds as possible in 7 minutes
15 wall ball (advanced: 20lb, 10ft, intermediate: 14lb, 10ft, novice: 10lb, 8 ft)
15 Sumo Deadlift High Pulls (advanced: 95lbs, intermediate: 65lbs, novice: 35lbs)
Record total rounds.
Log your results online by clicking here.
Videos (Thanks to CrossFit Vallejo for showing me these)
(I am totally getting Jax ready to do the same thing after he turns two. -jj)
Don't forget to sign up for the Primal/Paleo Skills clinic this Thursday night at 6pm and the Primal/Paleo Cooking class on Saturday!
Article: Melissa Urban spouts some good info on stretching and cracking the kinks in your muscles on the Whole 9 website.
". . .We train SO hard… and yet I’d venture to say that all of us have some sort of mobility e-brake permanently stuck in the “up” position. I observed that at Kelly’s seminar, when only 3 out of 60 people in the room passed a simple hamstring flexibility test. As I told Kelly later that day, “One thing I took from your seminar… I’m all messed up, but so is everyone else.” For me, my top priority e-brake is hip mobility. . ."
Click here for complete article
(Thanks to Scott for the link. Your kinks might be large, but at least you know how to work them. -jj)
Posted by Jeremy Jones at 9:22 PM | Comments (19)
February 11, 2010
Friday - Feb 12, 2010
Nick, Holly, Adam and Carry representing Diablo CrossFit on Saturday at the CrossFit East Sac Affiliate Throwdown on Saturday!
Olympic weightlifting warm up: Overhead squat practice. 3 sets of 5. Stick with light weight and only go up if your form is good. Work on getting as low as possible.
Workout: "Team Rowing Regatta"
Teams of 3 will complete 5000m of rowing on the same rower.
The rowing can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement.
Post total time (keep track of rowing distances if desired)
(if working out by yourself, row 2000m for time.)
Log your results online by clicking here.
Free Russian Kettlebell Class with David Cohn!
On Thursday, Feb 18th, we'll have special guest David Cohn (RKC) do a seminar on Kettlebells from 11am - 12pm. David is a former Marine and Air Force Special Operations helicopter pilot, played football at the University of Kansas, and competed in AAU Olympic lifting competitions. His interest in kettlebells came from several years of chronic shoulder pain that several surgeons told him would take major reconstructive surgery to repair. He found Enter the Kettlebell on dragondoor's website, and rehabilitated the shoulder and learned a whole new way of training.
Check out his website here: http://www.davidcohnkettlebells.com/
Let us know via email if you plan on coming to the class.
MONDAY HOLIDAY HOURS
Monday, February 15th, the gym will open at 8am and all regular classes will go on as usual (basically the 5 and 6am classes have been waylaid).Posted by Jeremy Jones at 9:22 PM | Comments (16)
February 10, 2010
Thursday - Feb 11, 2010
Even armed with his Diablo CrossFit beanie and a bottle of liquor, Big Dave was still unable to avoid turning into a snowman after doing "snurpees" (Snow burpees) in New Jersey.
Workout: Clean and Jerk (really just ground to overhead anyhow)
1 - 1 - 1 - 1 - 1 - 1 - 1
Basically find out what your 1 rep max clean and jerk is.
Metabolic Conditioning Workout: "Newbie x Two"
400m Run
10 pull ups
20 push ups
30 sit ups
40 squats
-Rest 2 minutes-
400m Run
10 pull ups
20 push ups
30 sit ups
40 squats
Record total time.
Log your results online by clicking here.
Article: Alcohol, energy drinks add up to higher intoxication levels, increased driving risk.
". . .Bar patrons who reported drinking alcohol mixed with energy drinks — 6.5 percent of study participants — were three times more likely to be intoxicated than drinkers who consumed alcohol only. The average breath-alcohol concentration reading for those who mixed alcohol and energy drinks was 0.109, well above the legal driving limit of 0.08. Consumers of energy drink cocktails also left bars later at night, drank for longer periods of time, ingested more grams of ethanol and were four times more likely to express an intention to drive within the hour than patrons who drank alcohol only. . ."
(Or, in the possibly the case in the photo above, causes people to do snurpees. -jj)
Click here for complete article.
Primal Nutrition Challenge Update
Sign in here if you are interested in participating in the Challenge.
If you are having trouble logging in, email jeremy@diablocrossfit.com to get on the list.
Sunday morning at 8:30am we will be doing a nutrition presentation as well as giving out hand outs, taking photos, and doing a performance test. Everyone should really try and make this seminar if you plan on participating. If you can't make it out that day email us to set up another time to collect the materials and get your photos taken.
Even if you are not interested in participating in the Challenge, feel free to come to the seminar! There is no charge, and it is open to anyone (gym members and non-members alike!)
Posted by Jeremy Jones at 6:35 PM | Comments (23)
February 9, 2010
Wednesday - Feb 10, 2010
Superbowl Sunday. Packed gym (pre game). . . I am not surprised.
Workout: Continuous Burpee Box Jump - Pull Up Mash up.
With a continuously running clock do one burpee box jump* the first minute, two pull ups the second minute, three burpee box jumps the third minute, 4 pull ups the fourth minute. . . continue until you cannot do the number of burpee box jumps or pull ups in the allotted minute.
*Burpee Box Jump - Standing on the floor, drop down and do a push up kicking the feet out behind you dropping your chest to the floor. Pop up and bring your feet up to your hands, standing up. Jump onto box (no clapping necessary). Full hip extension must be reached on top of the box. Step down or jump down off the box. That is one repetition. Repeat.
Burpee Box Jump box height advanced: 24", intermediate: 20", novice: 12"
Pull up advanced: chest to bar, intermediate: kipping, novice: blue (or other) band
Record total number, and fraction of final round completed.
Log your results online by clicking here.
Article: Slimmer doesn't always mean fitter.
". . .The problem is that everyone has a point at which further weight loss actually makes their performance worse, said Dr. Mark Tarnopolsky, a muscle metabolism researcher and physiologist at McMaster University in Ontario. Dr. Tarnopolsky, who is a nationally ranked athlete in winter triathlons, adventure racing and ski orienteering, said that people vary so much that there is no formula to figure out the perfect weight. . ."
Click here for complete article.
(Thanks to Kate for the article. VO2 max and muscle metabolism aren't in your vocabulary you're so fit. -jj)
Skills Clinics this week:
Thursday Feb 11 - 6pm "Rope Climbing" with JJ
Learn the techniques and progressions to move from never touching a rope to full ascents. Get your first rope climb, master the foot technique, or learn how to avoid rope burn. We will start with the most basic exercises and concepts and move up to advanced skills (such as upside down climbing, for people interested). ABILITY TO DO PULL UPS NOT REQUIRED.
Click here to sign up.
Saturday Feb 13 - 1pm "Intro to Running Technique" with Sarah
Hate running? Most likely you need to learn better running technique. Come to this class to learn the basics of good running form, how to run so that you avoid injury, and what drills you should be doing to improve your running times as well as create more efficient technique.
Click here to sign up.
Posted by Jeremy Jones at 7:16 PM | Comments (7)
February 8, 2010
Tuesday - Feb 9, 2010
We had a great turnout for our first CrossFit class at Sports Basement. Come down Sundays at 12:30 for a free class (open to everyone!).
Workout: "Number 2" aka Workout B from the Elements Course
As many rounds as possible in 15 minutes of:
10 Wall Balls (adv 10ft 20lb, int 8ft 14lb, novice 8ft 10lb)
10 Sumo Deadlift High-pulls (adv 53lbs, int 44lbs, novice 26lbs)
10 Ring Push-ups
10 Double Unders
Post total rounds.
Log your results online by clicking here.
Article: "Caveman Diet" featured on The Colbert Report.
Article: Childhood obesity: It's not the amount of TV, it's the number of junk food commercials.
Among all children, commercial viewing was significantly associated with higher BMI, although the effect was stronger for children younger than 7 than for those older than 7, the study found. . .Non-commercial viewing, including watching DVDs or educational television programming, had no significant association with obesity . . .
. . . By the time they are 5 years old, children have seen an average of more than 4,000 television commercials for food annually. During Saturday morning cartoons, children see an average of one food ad every five minutes. The vast majority of these ads — up to 95 percent — are for foods with poor nutritional value, the researchers say. . .
Click here for the entire article.
We want to hear from you!
Make sure you check your email inbox for our member survey (it went out on Saturday).Posted by Jeremy Jones at 7:48 PM | Comments (7)
February 7, 2010
Monday - Feb 8, 2010
February Challenge of the Month: Maximum "Trucker Squats" in 2 minutes (See below for details). Thanks to Tyler and Carry for demonstrating.
Workout: Split Jerk
3-2-2-2-1-1-1-1
You should be using bumpers, so drop the weight after the last repetition of each set (don't lower it back down onto your collar bone to re-rack it).
Scaling: If still learning technique (this is the first or second time doing jerks) practice a lot of lightweight Jerks or do the following -
Push Press to Push Jerk.
10 - 10 - 10 - 10 - 10
Try to keep increasing the weight until you have to jerk it.
Metabolic Conditioning Workout:
5 rounds-
Sprint 200m
Rest 1 minute
Record times for each sprint.
(Or attempt the new "Challenge of the Month"!)
Log your results online by clicking here.
Challenge of the Month: February 2010
First - Congratulations to Sacha, Patrick, Jeniffer, and Katie, the winners of last month's ChOM. Make sure you collect your prizes from JJ. Everyone learned a little more about how the rower works, and will hopefully put a little more thought into their technique and the use of the damper.
This month's Challenge involves a little movement I like to call "Trucker Squats". Essentially this is a squat with a plate held out at arms reach (see picture above). The competition is maximum squats in 2 minutes. The plate must be held over a 24 inch box and it must be extended the entire effort (if you can't go 2 minutes that is okay, but the "set" ends when you can't keep it up anymore). If the arms drop to where the center of the plate is below the shoulders (see Tyler above), or if the plate touches the box, the "set" ends.
Full range of motion squats are required (that means crease of the hip must be below the top of the knee).
Women will use the 10lb bumper plates and Men will use the 25lb bumper plates.
A Note on ChOMs: Participation is completely optional, and you are allowed to try as many times as you like. But if you do make an attempt, it is mandatory that you write it on the whiteboard regardless of how you performed. The ChOMs are supposed to be completely transparent, and we want to see everyone's progress over the month (not just the people who do 'good'). At least two of the previous ChOM winners were able to win because they continued to practice throughout the month and made vast improvements over their original performances.
Video:
(I would categorize this under "Our Girls Can Crush Your Boys" -a CrossFit Balboa quote- Thanks to Kate A for the video. It is women like you that are going to help crush the stigma of what a "Fit" woman should look like in the popular media. -jj)
Upcoming Skills Clinics!
For those of you who don't know, "Skill Clinics" are classes in addition to our regular workout classes that cover movements, skills, techniques, nutrition. . . and generally any topic that applies to making people "Fit Beyond Expectation". They are set up so that they have limited spaces for attendees to make sure the classes are top quality as well as focused enough so that you get a lot of individual attention on the specific topic (many times you will probably leave with 'homework').
If you have an idea for a Skill Clinic, please email it to jeremy@diablocrossfit.com, and we'll look into scheduling it!
Thursday Feb 11 - 6pm "Rope Climbing"
Saturday Feb 13 - 1pm "Intro to Running Technique"
Sunday Feb 14 - 8:30am "Primal Nutrition Challenge Start!"
Tuesday Feb 16 - 6pm "Kipping pull up drills"
Thursday Feb 18 - 6pm "Shopping for Paleo/Primal Foods"
Click "Continue Reading" below for details on each class.
Thursday Feb 11 - 6pm "Rope Climbing" with JJ
Learn the techniques and progressions to move from never touching a rope to full ascents. Get your first rope climb, master the foot technique, or learn how to avoid rope burn. We will start with the most basic exercises and concepts and move up to advanced skills (such as upside down climbing, for people interested). ABILITY TO DO PULL UPS NOT REQUIRED.
Saturday Feb 13 - 1pm "Intro to Running Technique" with Sarah
Hate running? Most likely you need to learn better running technique. Come to this class to learn the basics of good running form, how to run so that you avoid injury, and what drills you should be doing to improve your running times as well as create more efficient technique.
Sunday Feb 14 - 8:30am "Primal Nutrition Challenge Start!"
That's Right! The 6 week Diablo CrossFit "Primal Nutrition Challenge" will be starting this Sunday at 8:30am. We will be signing people up all week. We will be taking 'before' pictures (kept completely confidential), distributing hand outs, as well as covering the basics of what it means to be 'paleo/primal'. We'll also be doing some performance testing. After 6 weeks, we'll take 'after' photos and the participants will vote for the top male and top female winner who will be awarded a cash prize! Stay tuned for more details this week.
Tuesday Feb 16 - 6pm "Kipping pull up drills" With JJ
Still working on getting your first pull up, or trying to get past that hump of just 1 or 2? Come to this clinic for drills and techniques to help master the art of the kipping pull up.
Thursday Feb 18 - 6pm "Shopping for Paleo/Primal Foods" with Mountain
If you are sold on the "Paleo" diet or "Primal" eating, but do not know what you should be buying and where you should be shopping this class is for you. We will provide shopping lists, great local places to get quality foods, as well as what you can make with the foods you have bought.
Posted by Jeremy Jones at 7:59 PM | Comments (19)
February 6, 2010
Sunday - Feb 7, 2010
"Welcome to the Diablo CrossFit fashion show. Darren is sporting the always fashionable combo of plaid pajama pants and 'Crocs', while Sarah dons striped socks, Charles Taylor low tops and a sleeping child. . . "
Workout: 3 rounds for time of:
1 Rope Climb
15 Sit-ups
15 Burpees
1 Rope Climb
15 Sit-ups
15 Burpees
1 minute rest
Record total time (minus the last round's rest interval)
Log your results online by clicking here.
DON'T QUIT NOW!
A Message To Our New Peeps
If you recently joined Diablo CrossFit and you've been coming to some of our classes, but you're not yet seeing results - please, don't quit now! Many of us have been right where you are physically and mentally. Our trainers and our community are ready to help you over this hurdle!
Its not easy finding time to workout, getting motivated to get out of bed earlier, dealing with soreness, and fatigue. You're likely not losing weight yet, or not getting stronger - still scaling the workouts. And, to top it off, some crazy pregnant chick is kicking your butt in class. We have been there!
Now is the time to power through. Take some time to reflect on why you made this change in your life. And most importantly, talk to people who share your goals: fellow DCF'rs and the trainers. All of DCF's trainers started as customers - they understand. Ask Sarah how long it took her to do her first pull up (though, in her defense, she did get pregnant in between). Ask me (Craig) how long it took to learn a muscle-up. Ask the pregnant chicks about their doubts and reservations - they'll tell you some scary stories about starting out at DCF: in a 1000sf metal shed next door to an autoshop with smoking mechanics leering at them as they did their 400m runs.
Honestly, hang out for a few minutes after your next workout and talk to anyone. We all really want to help you with this awesome challenge you've made for yourself. Six months from now, you'll be incredibly glad you did!
In the meantime here's two fantastic resources to help you through this adjustment period:
CrossFit Message Board: Literally thousands of testamonials, plus threads on training at every age, training with injury, training on the road and more. This is by far the single best CrossFit resource and they're all from the CrossFit community.
CrossFit Workouts For The Road or Home: When you can't make it into the gym, thats ok! Try these workouts for the home, hotel or park - cut them in half for newbies or if your time is short!
Last, be sure click through to today's comments and read the "Message from Malissa" originally posted in yesterday's comments.
Craig
Recipe:
5 minute sorbet using rock salt and zip top bags. . . Brought to you by a terrycloth monkey.
A Message to Our New Peeps - from Malissa:
I remember having a conversation about 4-6 weeks in with Jeremy about not feeling like I was getting anywhere. I wasn't losing any weight, my clothes didn't feel any better and I was getting any stronger. Luckily for me I have never been too scared to share my feelings (and opinions) with anyone so I felt comfortable seeking out information from other sources (especially since I never saw who did my newbie after I finished because they only taught 6 am and there is no way I'm getting up that early no matter how much I love it there).
Needless to say I was getting frustrated at that point.
Lucky for me I had no life so there was no way I was going to quit but that very next month (about 10 to 12 weeks in) The weight started FLYING off and I started to repeat WOD's and seeing that some things got easier (i.e. I could actually do a burpee for real).
I knew I was hooked from day 1 but I realize that not everyone is as "out there" as me so I post this in hopes that if someone is having the same issue they don't feel like the only one. Jeremy was a great source to discuss my issues with when just starting as was Mark. Now that I have met all the trainers, I can GUARANTEE that every one in that building LOVES to help. I have had numerous people take time when they were finished with their workout to answer my inane questions...
Thanks Sarah, Carrie, Mark, Michael, Mike P, Nick, Jeremy, Craig, Yvonne, Holley, Laci, Shannon....too many names. Remember newbies it takes a village.
Malissa Ryan
Posted by Jeremy Jones at 7:11 PM | Comments (5)
February 4, 2010
Friday - Feb 5, 2010
Workout accomplished. (Danny H.)
Workout: Clean (power or squat cleans acceptable, dropping the bar between reps is allowed, but rest between reps should be a few seconds maximum)
3 - 3 - 3 - 3 - 3
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 10 minutes.
20 Deadlifts (advanced: 135lbs, intermediate: 75lbs, novice: 45lbs)
30 Jumping chest to bar pull ups (use bar 2-4 inches above your head height)
1 min rest
Record total rounds.
Log your results online by clicking here.
Video From TED Talks: What is the optimum formula for longevity To find the path to long life and health, Dan Buettner and team study the world's "Blue Zones," communities whose elders live with vim and vigor to record-setting age. At TEDxTC, he shares the 9 common diet and lifestyle habits that keep them spry past age 100.
(Its 20 minutes long, but worth it! -jj)
(I don't agree with everything reviewed in the video, but it does have some really interesting points and observations. -jj)
Free CrossFit Classes at Sports Basement Walnut Creek!
For the next 4 Sundays (7th, 14th, 21st, and 28th) we will be doing free CrossFit classes at Sports Basement in Walnut Creek at 12:30pm. No experience necessary! Get your apprehensive friends and family to try it out. Of course, all Diablo CrossFit Regulars are welcome as well.
See you there!
Posted by Jeremy Jones at 7:18 PM | Comments (14)
February 3, 2010
Thursday - Feb 4, 2010 "Helen"
Liz S rocking great full extension on her Kettlebell swings.
Workout: "Helen"
400m run*
21 Kettlebell swings (advanced: 53lbs, intermediate: 35lbs, novice: 26lbs)
12 pull ups
3 rounds for time.
*for a different challenge (and if it is raining and you don't want to run outside) you can try 400m rows instead of runs. Be ready for an even greater grip workout.
Log your results online by clicking here.
Article: How To Make Huaraches (sandals for near barefoot running)
Click here for complete article.
(Thanks to Mike E. for the article, you must have feet of steel and a heart of gold. -jj)
Open gym this Saturday!
From this Saturday forward, we will have open gym every Saturday from 12 noon until 4pm (when the 3pm class ends).
That means we'll be open from 10am all the way until 4pm! See you Saturday!
Posted by Jeremy Jones at 8:56 PM | Comments (15)
February 1, 2010
Tuesday - Feb 2, 2010
Some of the morning ladies getting air on broad jumps.
Workout:
4 rounds -
15 Hang Power Snatches (men: 95lbs, women: 55lbs)
30 Double Unders
Record total time.
Log your results online by clicking here.
Article: Too Much Sitting Puts the Body in idle
". . . A Canadian study of 17,000 adults also found a consistent link between chair time and deaths from heart disease: The more people sat, for any reason, the more likely they were to die of heart disease within 12 years — even if they were slim and exercised regularly. . ."
Click here for complete article.
(Thanks to Kate for the link article. Your body and mind is always in high gear when I see you! -jj)
Click "Continue Reading" Below for details from Event Leader Tami about the 'Fight For Air' stair climb and fund raising event March 27th!
Message from Tami -
"Now that CF sectionals are scheduled for the same day as the Fight for Air Climb, I'd like to know who is doing the climb.
I'm doing the climb then heading over to watch the sectionals.
We can arrange carpooling to the city and sectionals.
We have an excellent chance to win the fastest individual and team spots this year, KMSF CrossFit (who won the trophy last year) is not going to participate this year.
We are the #1 CrossFit fundraising team and #2 team overall out of 65 teams.
To help raise funds check out http://www.kintera.org/faf/home/ccp.asp?ievent=327264&ccp=94214
and
http://www.kintera.org/faf/home/ccp.asp?ievent=327264&ccp=94227
Does anyone want DCF team shirts made for the climb? If anyone has connections for the shirts and printing let me know.
To help with our fundraising we could do a group parking lot yard sale at DCF.
Email me and let me know if:
1. You're doing the climb
2. Want to carpool, if you will drive and how many seats available
3. Want to get a shirt for the climb
4. Want to do a yard sale, maybe first part of March?
For practice try the stairs at Pleasant Hill Bart Station or the 12 story county building downtown Martinez. We can't do a group stair climb at the county bldg., they'll kick us out and then I won't be able to use it."
Posted by Jeremy Jones at 7:52 PM | Comments (13)
January 31, 2010
Monday - Jan 1, 2010
Christina cranks out knees to elbows like nobody's business.
Workout: Push Press
3 - 3- 3 - 3 - 3 - 3 - 3
Record loads used for each round. (Compare to Jan 3, 2010)
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes of-
15 Box Jump - 20 in
15 ABMAT Sit-ups
15 Back Extensions
Post total rounds.
Log your results online by clicking here.
Website to check out: Glutenholics
" . . .Admit that you have a problem. I have witnessed so many people claim to be following a gluten-free diet but only actually following that diet when it is convenient for them. If you have Celiac disease, gluten will do damage to your insides whether or not you feel symptoms every time you cheat. So just accept that you can no longer eat gluten and commit to that for good. . . "
Click here for complete article.
Posted by Jeremy Jones at 8:15 PM | Comments (18)
January 30, 2010
Sunday - Jan 31, 2010 "Cindy"
Jax and the Devil Duck are fans of Cal. Go Bears.
Olympic Weightlifting Warm Up: Snatch Balance 30 reps.
Workout: "Cindy" - As many rounds as possible in 20 minutes.
5 pull ups
10 push ups
15 squats
Record total rounds.
OR
Row. 5k if you want (less is okay as well). Today is the last day for the Concept 2 virtual Rowing Challenge! Log your meters here.
Log your results online by clicking here.
Article: Study says there is no reason to 'carb load' after exercise.
". . .In the three sessions, researchers saw increased insulin [a hormone produced by the pancreas. Insulin affects the amount of glucose absorbed by the liver.] sensitivity. But as the subjects ate low-calorie meals post exercise, there was no better improvement in insulin sensitivity than when they ate enough calories to equal their expended energy.
The study revealed that exercise improved insulin sensitivity, mostly when meals consumed following it had low carbohydrate. This signified that body could easily take up sugar from the blood stream into tissues like muscles, to store or use it as fuel. . ."
Click here for complete article.
Posted by Jeremy Jones at 6:17 PM | Comments (16)
January 29, 2010
Saturday - Jan 30, 2010
Adam attempts some weighted push ups.
Workout: Deadlifts
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
Row 2000m or as far as possible in 8 minutes.
Record time for 2k, or total meters in 8 minutes
Log your results online by clicking here.
Article: Low Carb Diets More Effective at Lowering Blood Pressure than a Low Fat Diet with Weight Loss Drugs.
". . . Nearly half (47 percent) of patients in the low-carbohydrate group had their blood pressure medication decreased or discontinued while only 21 percent of the orlistat plus low-fat diet group experienced a reduction in medication use.
Systolic blood pressure dropped considerably in the low-carbohydrate group when compared to the orlistat plus low-fat diet group.
"I expected the weight loss to be considerable with both therapies, but we were surprised to see blood pressure improve so much more with the low-carbohydrate diet than with orlistat," . . ."
Click here for complete article.
Click here for an abstract of the study.
Now we know that High Carb. Low Fat diets lower total LDLs, but we also know that it is the smaller denser LDLs we have to worry about not just the total LDLs. We also know that a High Carb Low Fat Diet will increase the number of the "very bad" smaller denser LDLs while lowering that total LDL count. (read about all that here on Dr. Eades' site).
The other problem is that when they usually "measure" LDLs they are usually doing a "calculation" based upon a formula (it is expensive to test LDLs directly), and that this formula does not work when an individual's triglycerides are below 100 (very common in Low Carb diets).
The real question about the study above, is how they "measured" the LDLs, if they did it using the Friedewald method. I'd bet money that if they measured LDLs directly, not only would they have found that blood pressure, glucose, insulin, and hemoglobin A improved (as shown on the study!), but the ratio of LDLs would have improved as well. -jj
Posted by Jeremy Jones at 8:35 PM | Comments (3)
January 28, 2010
Friday - Jan 29, 2010
Blue and red. Nancy and Len: 6am Domination.
Olympic Weightlifting Warm Up: Hang Squat Clean, light to moderate weight. 30 reps (break it up as much as you'd like, change weight as much as you'd like). Focus on really opening the hips then getting deep under the bar as low as possible.
Workout: "Sucking Wind"
For Time (perform the exercises in any order desired):
30 Burpees
40 Wall Balls (Men: 20lb, 10ft. Women 14lb, 8ft)
400m Run
50 Double Unders
500m Row
Record total time (Compare to October 7th).
Log your results online by clicking here.
Website: From Harvard University's Skeletal Biology Lab - Running barefoot or in minimal footwear.
Articles on the site:
1. Human evolution and endurance running
2. Foot and lower limb biomechanics when running in shoes
3. Foot and lower limb biomechanics when running barefoot or in minimal shoes
4. Biomechanical differences between forefoot and midfoot striking and heel striking
5. Tools to help assess potential benefits of learning to forefoot or midfoot strike
6. Transitioning safely to forefoot or midfoot striking in minimal footwear or barefoot
Click here to go to website. (Thanks to Mike E for the cool site. We know that his feet don't stink).
What do you think, should we change our name to "Regan CrossFit, or "Ronald CrossFit" if they change the name of Mount Diablo? (Click here to see an article about a man trying to change the name of our looming mascot).
This is the final three days of the January Challenge of the Month (row as far as you can in 20 strokes), as well as the Concept 2 virtual challenge. Log up those meters folks!
Posted by Jeremy Jones at 11:46 PM | Comments (19)
January 27, 2010
Thursday - Jan 28, 2010
Nathan reaching new heights with his kettlebell swings.
Workout: Overhead Squats
5 - 5 - 5 - 5 - 5
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
25m broad jumps.(82' or twenty 4 foot rubber floor tiles).
*Pull ups
*Sit ups
*Count the number of repetitions it takes to cover the distance, then do the same number of pull ups and then the same number of sit ups. That constitutes one 'round'.
Record total rounds completed.
Log your results online by clicking here.
Article: New Study Argues Even Thin People Can Face Health Risks From Fat; It's 'Normal Weight Obesity'
" . . .Based on results of the nine-year study, as well as U.S. Census and obesity data, Dr. Lopez-Jimenez and his colleagues estimate that as many as 30 million Americans may fall into the normal-weight-obesity category, many of them unaware they may be at increased heart risk.
The study "drills down on a population where we're making assumptions that everybody is healthy. It may well be that they're not," says Robert Eckel, an obesity and metabolic-syndrome expert at the University of Colorado, Denver, who wasn't involved with the study. . ."
Click here for complete article.
Skill Clinic Tonight at 6pm: Mixed Martial Arts with JJ
Sign up by clicking here!Sunday at 1pm- Self Defense (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 11:53 PM | Comments (10)
January 26, 2010
Wednesday - Jan 27, 2010 "Grace"
Diablo CrossFit welcomes Ashlyn Ruth Kalogirou to the family!
Workout: "Grace"
30 Clean and Jerks (135lb men, 95lb women)
(really 'overhead anyhow', just get it from the ground to full overhead lockout anyway you want).
Log your results online by clicking here.
Getting good sleep:
Performance, and especially weight loss progression, can be slowed and even halted if you aren't getting good sleep. When doing workouts such as ours (even just in general), the traditional 8 hours is what most (as in 95% of people) need. But we really mean 8 HOURS. Many people think they can get by with less, but all they are doing is "getting by" - not thriving and making good progress. Below are a couple more gadgets/ideas to help you master the art of "Elite Resting".
Monitor your sleep rhythms:
Click on this article from Life Hacker about an iphone app that will help you monitor your sleep patterns. You basically put the phone in your bed with you and it monitors your movements. (I don't know how it works for couples, but maybe there is a setting for two people).
Pitch black environment:
Sleeping in a "pitch black" environment is also very important, especially if you have shift work, etc. Our ancestors slept when it got dark. Candles and firewood were hard enough to generate, wasting them doesn't make much sense. Sleeping in was hard when the sun came out at 5 in the morning and they didn't exactly have 'blackout curtains'.
Eliminate all artificial light (cell phone charging, digital clocks, I won't even mention the TV/Cable box lights. . . ), as well as any light infiltrating through the window. Here is an article talking about blackout curtains you can install yourself behind regular curtains.
If you have decent curtains but they do not close far enough, you can always use paper clamp style clips (look bad but work) or magnets (more subtle) to get the drapes to do what you want.
Supplemental Aids:
A couple of good supplements that can help you get a better nights sleep is melatonin (I prefer the 'sub-lingual drops'). Another is magnesium. Ancient Minerals is a great brand, Natural Calm is also good.
If you want to be an All Star in the gym, and in life, you have to also be an All Star in bed. . .er. . .when sleeping. . . .you have to be a good sleeper. Man that came out wrong. -jj
Posted by Jeremy Jones at 7:47 PM | Comments (30)
January 25, 2010
Tuesday - Jan 26, 2010
Apparently waking up to coach the 5am and 6am classes does something to your fashion sense.
Workout:
21 - 15 - 9
Kettlebell swings (53lb men, 35lb women)
Dumbbell thrusters (45lb men, 25lb women)
Knees to elbows
Log your results online by clicking here.
Article: Human Running Speeds of 35 to 40 Mph May Be Biologically Possible.
". . ."If one considers that elite sprinters can apply peak forces of 800 to 1,000 pounds with a single limb during each sprinting step, it's easy to believe that runners are probably operating at or near the force limits of their muscles and limbs," he said. "However, our new data clearly show that this is not the case. Despite how large the running forces can be, we found that the limbs are capable of applying much greater ground forces than those present during top-speed forward running." . . ."
". . .However, the researchers found that the ground forces applied while hopping on one leg at top speed exceeded those applied during top-speed forward running by 30 percent or more, and that the forces generated by the active muscles within the limb were roughly 1.5 to 2 times greater in the one-legged hopping gait. . . "
Click here for complete article.
Maybe we'll have to come up with some one legged hopping workouts for the near future and see if it helps people's sprinting times. -jj
In case you missed it yesterday:
Congratulations Jasmine and Stavros! It's a girl! Ashlyn Ruth Kalogirou, born at 4:25pm, 7lb 10oz, 19.5 inches.
Posted by Jeremy Jones at 8:37 PM | Comments (26)
January 24, 2010
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 7:54 PM | Comments (25)
January 22, 2010
Saturday - Jan 23, 2010
Kate, with that shirt, I am pretty sure you'll fit right in with some of our more 'addicted' members - but remember kids, recovery is ALWAYS an option. Rest days, foam rollers, good sleep, etc.
Workout: G.I. Jane (fixed Bar height)
100 burpee pull ups for time
Men use pull up bar 7'9" (bar on Diablotron near mural and around to cage side)
Women use pull up bar 7'6" (bar on entrance side of gym)
Log your results online by clicking here.
Article: Understanding Cholesterol by Men's Health.
". . . Because of the physical properties of the plasma, the fatty lipoprotein particles separated and floated, with the lightest ones making it to the top first. Thanks to his analytical ultracentrifuge, Dr. Gofman discovered three major classes of lipoproteins. He named the lightest lipoproteins VLDL, for very-low-density lipoproteins (chicken-fat-type globules carrying triglycerides); the next most buoyant came to be known as LDL, and the heaviest were called HDL. Then Dr. Gofman asked people about their health and diet. He learned that having high LDL or high triglycerides correlated with an increased risk of heart disease, high HDL correlated with a low risk of heart disease, and that the two profiles responded entirely differently to foods in the diet. (He also learned that cholesterol could be packaged either tightly clustered or loosely assembled within LDL; measuring it did little to reflect this risk.) Saturated fat raised LDL, while carbohydrates raised triglycerides, ultimately lowering HDL. . . "
Click here for complete article.
Once you get past the 'lose 15 lbs in 8 weeks', the pop up ads, and the virtual frat party of "6 packs", this article does a pretty decent job of describing the different types of "cholesterol" levels (proteins actually) and how they apply to heart disease. Bottom line - eat more saturated fat like eggs, and cut out the refined carbohydrates. -jj
Posted by Jeremy Jones at 7:31 PM | Comments (7)
January 20, 2010
Thursday - Jan 21, 2010
Yes. Jerks are that fun.
Olympic Weightlifting Warm Up: Sots Press, 3 sets of 8. Stay light, only go up in weight if your form is perfect and you aren't suffering from any shoulder issues.
Workout:
4 rounds for time.
10 Jerks - split or push okay (155lb men, 105lb women, rack use okay)
100m bumper farmer carries (45lb men, 25lb women)
20 SDHP (65lb men, 45lb women)
1 min rest
Log your results online by clicking here.
Article: "Let your kids try this at home"
"Play with a pocket knife. Break glass. Throw things from a moving car. Drive a nail. Find a beehive. Glue your fingers together with superglue.
Many parents would forbid their kids from doing these activities. They'd keep the superglue locked in a box where little fingers could never find it.
But Gever Tulley thinks these are exactly the sorts of things children should be doing . . ."
Click here for complete article.
(This looks like a great book for overprotective parents. I almost feel like the same type of book needs to be written for all the overprotective friends and family members of CrossFitters around the world. The ones that tell you that CrossFit is 'dangerous', 'not good for you', or 'hard on your joints'. The ones that tell you that 'dietary fat is bad', 'high protein diets are not good for you', and that 'it's okay because the label says "diet"'. Especially the ones that are 30+ pounds overweight, have a bad back/knee/shoulder (because of lack of exercise), and have never even seen a CrossFit workout let alone actually attempted to do one. -jj)
Posted by Jeremy Jones at 3:34 PM | Comments (12)
January 19, 2010
Wednesday - Jan 20, 2010
Diablo CrossFit: Forging Elite Footwear. (Foreground to background - Danny's oly shoes, Bryan "Brabdo" 's Vibrams, and Jennifer's Chuck Taylors.)
Workout: Weighted Ring Dips
3 - 3 - 3 - 3 - 3
Record loads used for each round.
Metabolic Conditioning Workout:
5 rounds for time.
1 rope climb
10 GHD sit ups
15 wall ball
Log your results online by clicking here.
Article: Lack of fish-borne brain nutrient linked to a problem characteristic of major brain and nervous system disorders:
". . . The omega-3 essential fatty acids found in fish and algae help animals avoid sensory overload, according to research published by the American Psychological Association.
The finding connects low omega-3 levels to the information-processing problems found in people with schizophrenia, bipolar disorder (manic-depression), obsessive-compulsive disorder, attention-deficit hyperactivity disorders (ADHD), Huntington's disease, and other afflictions of the brain and nervous system. . ."
Click here for complete article.
Olympic Weightlifting Clinic Tonight at 7!:
Next Monday - Kipping Pull ups with Sarah. Monday at 1pm Sign up Now!
Posted by Jeremy Jones at 9:52 PM | Comments (27)
January 18, 2010
Tuesday - Jan 19, 2010
Mountain leads the class through a fun little double under and push up workout he came up with for the Sports Basement party (Holly, Ashley, and Justin can all attest to how 'fun' it was).
Olympic Weightlifting Warm Up: Push jerk; 2 sets of 10. Split jerk; 2 sets of 10. Stay light and work on getting as low as possible with good form.
Workout:
300 m row
15 double unders
250 m row
30 double unders
200 m row
45 double unders
150 m row
60 double unders
Record total time.
Log your results online by clicking here.
Article from Whole 9 Life Blog: "All Banged Up"
". . . Unfortunately, there’s a lot of information out there about how to exercise, but far less information about the application of proper rest and recovery techniques. I see more sub-acute and chronic injuries resulting from inadequate recovery from exercise (especially with high-intensity programs), than resulting from an acute or traumatic incident. The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing pull-ups – more often than not, it’s because you’re not properly recovering from those pull-ups.) . . ."
Click here for complete article.
(Thanks to Adam for the article, even though you are a 'master relaxer' it is good to know you are looking out for the rest of us. Also - we just picked up a couple of "sticks" for the gym, so I expect you all to be using them! -jj)
Skill Clinic Wednesday night at 7pm!
“Looking to do some work on the Olympic lifts, but need to some direct coaching on what to work on? Thinking about signing up for the Oly Bootcamp, but you think you have some work to do before you’re ready? This skills clinic will cover the basics of any Olympic Weightlifting program, and the coach will prescribe some preparatory exercises and skill transfer drills you can practice on your own (based on your personal needs).
For those interested, you will also receive a form to fill out that the coach will use to put together your customized program for the next Oly Camp scheduled to start in March.”
Sign up here (space is limited more than usual due to the nature of the class, sign up right away!)
Posted by Jeremy Jones at 8:16 PM | Comments (13)
January 17, 2010
Monday - Jan 18, 2010
+++Classes as usual Today!+++
Leah didn't lift the most weight on the one handed deadlift competition, but she sure got a lot of bonus points due to the stiletto heels and simultaneous 'beverage' consumption.
Group Warm Up: Box jumps for height. Focus on full hip extension. No need to go for maximum height, but challenge yourself.
Workout: Power Cleans
5 - 5 - 5 - 5 - 5
Dropping the bar after every rep is acceptable, but waiting more than a few seconds between reps is not.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
20 lunge jumps*
10 pull ups
*A 'lunge jump' is performed by getting in the lunge position, one knee touching the floor (use of an abmat for padding is recommended) then jumping up and switching legs so that the other knee touches the ground. Each knee down is one rep (so it is 10 right and 10 left total). Walking lunges can be substituted if jumping is too difficult.
Log your results online by clicking here.
Article: Vigor Quest (supplementing for eternal youth).
". . . Under Comite’s guidance — and at an annual cost of about $10,000, most of it not covered by insurance — Bellizzi has gobbled vitamins and prescription-strength Omega-3 fatty acids. He follows a low-glycemic diet, lifts weights and jogs, all of which is familiar-enough health-and-fitness fare. Comite asserts, however, that “lifestyle alone isn’t enough” to counter the corrosive effects of aging. Therefore, twice a week Bellizzi grabs a pinch of abdominal skin and injects himself with human chorionic gonadotropin, or H.C.G., a hormone distilled from the urine of pregnant women. . ."
Click here for complete article.
Post thoughts to comments.
Skills Clinic Tonight at 6pm: "Programming Your Own Workouts for Competing in CrossFit Competitions" Tonight at 6pm
Looking to tweak your training to fill up the gaps and weaknesses? Want to know how you get the most gains performance wise before entering a CrossFit (or CrossFit style) program. Then this class is for you.
Sign up here.
Posted by Jeremy Jones at 5:14 PM | Comments (12)
January 15, 2010
Saturday - Jan 16, 2010 "Sports Basement Party Today!"
+++3pm class at Sports Basement Today!+++
Miles overhead squats some good weight.
Workout: Overhead Squat
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many double unders as possible in 5 minutes.
Log your results online by clicking here.
Article: "Age couldn't kill him. . . .but apparently minivans can take the life force out of you even if you are 104 years old."
"Joe Rollino once lifted 475 pounds. He used neither his arms nor his legs but, reportedly, his teeth. With just one finger he raised up 635 pounds; with his back he moved 3,200. He bit down on quarters to bend them with his thumb.
People called him the Great Joe Rollino, the Mighty Joe Rollino and even the World’s Strongest Man, and what did it matter if at least one of those people was Mr. Rollino himself. . . "
Click here for complete article.
Sports Basement Party today at 1:30pm!
Free wine, beer and food from 1:30 to 3:00pm. Get 20% off the entire store! We'll have a barbell for some max effort lifts as well.
Posted by Jeremy Jones at 2:00 PM | Comments (7)
January 14, 2010
Friday - Jan 15, 2010
Jennifer getting some air on her Double Unders.
Workout:
3 rounds for time.
7 muscle ups* (rings or bar)
50 wall ball
*substitute 2 rounds of 7 chest to bar pull ups and 7 ring dips for every round of muscle ups you cannot do.
Log your results online by clicking here.
Cool resource for 'Peak Season' food variety:
Epicurious has this wonderful "Seasonal Food Map" that can be used to find out what fruits and vegetables are in season. You can pick the month and the region you are interested in and it gives you a list of foods. Each food has links to all kinds of good information like shopping guides, tips, recipes, interesting information, pictures, etc!
Saturday 3pm class will be held at Sports Basement!
(so don't come to the gym, come to Sports basement. map here)Posted by Jeremy Jones at 6:44 PM | Comments (19)
January 13, 2010
Thursday - Jan 14, 2010
Chris Wa giving the typical 1000 yard stare post workout.
Workout: Strict Press
3 - 3 - 3 - 3 - 3
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes:
5 burpees
10 kettlebell swings (men 54lb kb, women 35lb kb)
Log your results online by clicking here.
Article: Study suggests watching TV lowers lifespan, regardless of exercise level.
". . . People who watched more than four hours a day showed an 80% greater risk of death from cardiovascular disease and a 46% higher risk of all causes of death compared with those who watched fewer than two hours a day, suggesting that being sedentary could have general deleterious effects. The numbers were the same after the researchers controlled for smoking, high blood pressure, high cholesterol, an unhealthy diet and leisure-time exercise.
"What we showed was that irrespective of a person's exercise level, sitting for four or more hours watching television was linked to a significant increase in risk of death compared to watching lower amounts of TV . . ."
Click here for complete article.
"Gaming Workouts" Skill Clinic tonight at 6pm!
Learn how to maximize your performance to set personal records and win competitions. Learn about "pacing", working to your strengths, and how to look at workouts you have never completed and dissect them for the best times. Benchmark workouts will be covered and administered (you can choose which one).
Don't Forget about the Sports Basement Party This Saturday from 1:30 - 3:00pm!
Posted by Jeremy Jones at 8:51 PM | Comments (8)
January 12, 2010
Wednesday - Jan 13, 2010 - "Jackie"
Rowing time as family time (Cody, Moises and Jolie get in some rowing practice)
Olympic weightlifting warm up: overhead squat, 3 sets of 8. Beginners stick with the pvc. Intermediate/Advanced people can make it challenging and add more weight.
Workout:
Metabolic Conditioning Workout: "Jackie"
1000m row
50 thrusters (45lb bar)*
30 pull ups
*Ladies can scale down to 33lbs if they want (but I expect the elite women do it with 45lbs).
Record total time.
Log your results online by clicking here.
Article: "The 'best' way to loose weight. . ."
". . .If a diet plan recommends additional fiber or supplements, there’s a good chance it’s lacking key nutrients. While a supplement might help, it would take extensive lab analysis for you to know what nutrient and how much you might need, or whether there are needs that can’t be filled by an artificial supplement. Hands down, the best diet plan is one that is nutritionally complete using real foods.
A simple way to control calories and portions is to eat prepackaged, processed foods like shakes or food bars. . . "
Click here for complete article.
This article does make some good points (nutrition results can be very individualized, lifelong nutrition is better than temporary "dieting", slow weight loss is better. . . ) - but as the quote above demonstrates, there is some incongruity. The primary emphasis she is putting out is that "Whatever you eat, if portions are controlled in some way, either by eating less or by knocking out foods that are normally on your menu, you’ll eat fewer calories and lose weight." - and that it is the best way to loose weight.
This type of conventional thinking is what screws everyone up! Cutting calories will get you to loose weight - your body will say "hey, I am not getting enough calories, why don't I get rid of some of this muscle, it needs way more calories to sustain . . ." It is the same thing when a company/corporation has money issues, it has layoffs. Not enough money to go around. . . lay off some of the workers before spending the savings. The workers are 'costing' the company money, the savings is not.
Don't "lay off" your muscles. Eat enough good and "real" foods to sustain high energy outputs and lots of muscle. Don't cut calories in an effort to "loose weight". -jj
New skills clinic calendar!
Thursday, January 14th @ 6 PM - "Gaming the workout for competitions and PRs" with Jeremy
Monday, January 18th @ 6 PM - "Training for CrossFit Competitions" with Jeremy
Wednesday, January 20th @ 7 PM - "Olympic Lifting Prep" with Mark
Monday, January 25th @ 1 PM - "Kipping Pull Ups" with Sarah
Thursday, January 28th @ 5 PM - "MMA" with Jeremy
Sunday, January 31st @ 12 PM - "Self Defense" with Jeremy
Sign up for these clinics in our "Member Access Area!"
Posted by Jeremy Jones at 7:20 PM | Comments (14)
January 11, 2010
Tuesday - Jan 12, 2009
Ron and Lynn C went down to Calistoga for some "secret" training, the photo above is from a contemporary art gallery they visited! (Click on the picture to see a component of their program).
Workout: Deadlifts
Warm up with snatch grip deadlifts, then:
5 - 5 - 5 - 5 - 5
Record loads used.
Metabolic Conditioning Workout:
10-8-6-4-2
Dumbbell* push press R (men 45lb, women 25lb)
Dumbbell push press L (men 45lb, women 25lb)
40ft 45lb dumbbell Suitcase lunge ('suitcase" means you only use one db in one hand held at your side).
*Scale up to a 45lb barbell for an extra challenge.
Record total time.
Log your results online by clicking here.
Article: "The New Age Cavemen and the City"
". . .They regularly grumble about vegans, whom they regard as a misguided, rival tribe. But much of the conversation is spent parsing the law of the jungle. The most severe interpretations generally come from Vladimir Averbukh, a jaunty red-headed Web manager for the city who was born in Tashkent, Uzbekistan. Upon visiting Mr. Durant’s apartment for the first time, in August, Mr. Averbukh scowled at a tomato plant on his host’s roof deck. . ."
Click here for complete article.
Posted by Jeremy Jones at 7:22 PM | Comments (26)
January 10, 2010
Monday - Jan 11, 2010
Jared (and his evil twin "J-Ro") demonstrates good full range of motion push ups (from the floor to fully extended arms).
Olympic Weightlifting Warm Up: "Hang power clean, pause, front squat" - 3 sets of 10 - Perform a hang power clean, catching the barbell in a partial squat. Pause for at least 2 seconds, then continue down from there into a front squat. Try to get lower and lower each time (where you catch the bar). Use an empty barbell or moderate load. Make sure the hips are opening completely on the pull.
Workout: For time. (aka "Macy's Day Parade" - we miss you Macy! -jj)
800m run
100 push ups
400m run
100 sit ups
200m run
50 push ups
100m run
50 sit ups
Record total time.
Log your results online by clicking here.
Article: Big surprise? - Exercise plus Dieting Better Than Cutting Calories Alone.
". . ."The big improvement was related to blood pressure," Larson-Meyer said. The exercising and dieting group had greater blood pressure improvements, and improvement in cholesterol and insulin sensitivity, too, she said.
"It's not surprising at all," Larson-Meyer added. "They definitely work together." . . ."
Click here for complete article.
At Diablo CrossFit, we never "prescribe" cutting calories. We focus on eating better quality food. Sometimes this will reduce the total caloric intake for certain people (not having that second caramel macchiato. . . or first one for that matter), but this is not our primary aim. We want to fuel our life and our workouts using 'premium' fuel for 'premium' performance.
You can't run a race car on cheap gasoline and you can't create a 'good metabolism' on crap food. Just eating "less" of the bad stuff won't help either.
Eat the good stuff (Lean meats, veggies, nuts, seeds, some fruit, a little starch, no sugar, no grains, etc), and if you are hungry - just eat more of it. Starving yourself will just make you tired, grumpy, perform poorly, and generally nobody will want to be around you. -jj
Sports Basement Party this Saturday!
Saturday, January 16th at the Sports Basement in Walnut Creek. Click here for details.Post to comments if you plan on coming.
Posted by Jeremy Jones at 8:02 PM | Comments (37)
January 9, 2010
Sunday - Jan 10, 2010
Brandon doing some push presses (Stavros provides shirtless coaching).
Workout:
3 rounds, Maximum Strict Pull ups
Do as many strict pull ups as possible without letting go of the bar or touching the ground. 3 attempts. Rest as needed (think of it like a max effort day). If you are still using bands for pull ups, use the same band for every round.
Metabolic Conditioning Workout:
Tabata Squats
Rest 1 minute
Tabata Mountain Climbers* (Rest in the up position)
*One mountain climber repetition is each time one of your feet comes up (toes even with the heel of the hand). The opposing foot must be extended out to the full push up position (use a line on the ground or seam to make sure full range of motion is maintained). If you are not flexible enough to achieve this position, scale down my doing a more limited range of motion.
Record reps for each round and total reps.
Log your results online by clicking here.
Article: Restaurants and packaged foods have more calories than the labels say.
"Measured energy values of 29 quick-serve and sit-down restaurant foods averaged 18% more calories than the stated values. Likewise, measured energy values of 10 frozen meals purchased from supermarkets averaged 8% more calories than stated on the label. . ."
Click here for complete article.
(Another reason not to worry about 'counting calories', but even more to the point, another reason to avoid food with labels if you can! -jj)
Posted by Jeremy Jones at 3:28 PM | Comments (3)
January 7, 2010
Friday - Jan 8, 2010 "Fran"
Jasmine 9+ months pregnant. Just a few weeks (or less) left!
(I like to call this one "now you see the belly - now you don't!" Good luck Jaz, you are an inspiration to us all and we're all rooting for a fast and simple delivery! -jj)
Workout: "Fran"
21 - 15 - and 9 reps of
Thrusters (95lbs men, 65lbs women)
Pull ups
Record total time.
Log your results online by clicking here.
Video: "Weightlifting Fail" (Actually it is a deadlift, and it was successful -if not a little off form wise-, but watch what happens when the blood pressure effect sets in)
Article: Why You Should Step Up Your Workout - WSJ
". . . Dr. Williams' studies have shown that exceeding the federally recommended exercise guidelines can reduce the risk of stroke, heart attack, glaucoma, diabetes and other diseases by as much as 70% above the benefits of merely meeting the guidelines. "There is no gene or drug discovery that comes close" to the effects of more and more-vigorous exercise, says Dr. Williams, a staff scientist at the Lawrence Berkeley National Laboratory in Berkeley Calif. . ."
Click here for complete article.
At first I was excited to read about this 'heretic' challenging the Conventional Wisdom. Then I saw what he was prescribing. . . 40+ miles per week! Increase 1.4 weekly miles per year after middle age! Whoa. More is not necessarily better, but I will admit that his research does point to 'more' than the minimum is a step in the right direction. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:14 PM | Comments (35)
January 6, 2010
Thursday - Jan 7, 2010
Laci hammering out chest to bar pull ups (Laci is another DCFer going to the CrossFit sectionals).
Workout:
As many rounds as possible in 20 minutes:
Run 400
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).
*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a 12" high parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.
Record total rounds.
Log your results online by clicking here.
Article: The Hidden Benefits of Exercise.
"Medical experts say inactivity poses as great a health risk as smoking, contributing to heart disease, diabetes, hypertension, cancer, depression, arthritis and osteoporosis. The Centers for Disease Control and Prevention says 36% of U.S. adults didn't engage in any leisure-time physical activity in 2008.
Even lean men and women who are inactive are at higher risk of death and disease. So while reducing obesity is an important goal, "the better message would be to get everyone to walk 30 minutes a day" says Robert Sallis, co-director of sports medicine at Fontana Medical Center, a Southern California facility owned by managed-care giant Kaiser Permanente. "We need to refocus the national message on physical activity, which can have a bigger impact on health than losing weight." . . . "
Click here for complete article.
Don't forget to come to Sports Basement on January 16th at 1:30 for the Diablo CrossFit party!
DCFers, their families and friends will get 20% purchases! We are also planning on letting people try for some 1 rep maxes in the barbell movements (Clean, Snatch, Deadlift, etc). So you can show off your freakish strength to all your family and friends!
Posted by Jeremy Jones at 7:09 PM | Comments (35)
January 5, 2010
Wednesday - Jan 6, 2009
Ben Wise is one of the people competing for DCF at the CrossFit Northern California Sectionals March 27-28!
Workout: Front Squats
5 - 5 - 5 - 5 - 5
Record loads used for each round.
Metabolic conditioning workout:
For time. 21 - 15 - 9
Box Jump - 24 in.
Knees-to-elbows
Clap Push-ups
Record total time.
Log your results online by clicking here.
Video (found on Mark's Daily Apple):
(my only complaint is that they mention Low fat / Non fat milk as a good alternative. . . Don't drink Non fat milk people, it is bad. -jj)
Affiliate Team Competition in Sacramento!
From Justin Riley at CrossFit East Sac: "The event will be held on Saturday February 13 at 9:00 am and will run most of the day. Teams will be composed of 2 men and 2 women who all train at the same facility. Multiple teams are allowed from each facility, but the event will be limited to 25 teams and sign-ups will be first come first serve."
Post to comments if you are interested in participating on the team or going as a spectator!
Posted by Jeremy Jones at 9:53 PM | Comments (23)
January 3, 2010
Monday - Jan 4, 2010
Sarah loves jerks (and push presses).
Workout: Push Press
3 - 3 - 3 - 3 - 3 - 3 - 3
(that's seven rounds of 3)
Record loads used for each round.
Metabolic Conditioning Workout:
As many rounds as possible in 12 minutes of:
5 Pull-up - Chest To Bars
8 Burpees
100m Farmer carry - bumper plate 90 lbs
Record total rounds.
Log your results online by clicking here.
Diablo CrossFit on KTVU Channel 2 News!
In case you missed the broadcast last week here are both versions for your viewing pleasure!
Click on the picture above for the longer version.
Click on the picture above for the shorter version.
Posted by Jeremy Jones at 7:27 PM | Comments (9)
December 31, 2009
Friday - Jan 1, 2010 "Happy New Year!"
+++Open today from 10:00 AM - 3:00 PM!+++
Matt Frediani lost 85lbs at Diablo CrossFit last year. . . What will you be saying at the end of 2010?
"On Jan 10, 2009..I walked in at 288lbs, waist size was a 48 inch and I was wearing up to a 3XL tee shirt. I talked to Jeremy for about a half hour and decided to join on the spot. . .I just got on the scale as I was putting on my work uniform and I’m now at 203lbs. My waist is now at 36 inches."
Click here to read Matt's full testimonial.
Olympic Weight Lifting Warm Up: with a light to moderate load, 3 hang power snatches and 3 snatch balances. 5 rounds. Go up in weight if you feel comfortable.
Workout: Max Effort / Benchmark Testing Day
Max effort 400m run
Max effort 500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
Max double unders
Max height box jump
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.
If you would like to do a Metcon instead (Workout of the Day) - Refer to your trainer. We'll take good care of you.
Log your results online by clicking here.
(You can find all of the above 'maximum effort' tests using Beyond the Whiteboard's search feature)
Check out DCF on KTVU Channel 2 Today!!
Click to Play (and watch BigD climb)!
Most likely, the largest segment will air on the earlier show (5AM - 9AM), but smaller segments will most likely be run throughout the day!
We are open today from 10AM - 3PM - Classes at 10, 11 & 2:00!
"6am Matt’s" 1 year DCF testimonial…
Sorry if it’s a bit long but here are my stats for my 1 year anniversary at Diablo CrossFit!
I came to the “New Shed” on Jan 10th 2009 with a referral from my pal Ben Crew.
I walked in at 288lbs, waist size was a 48 inch and I was wearing up to a 3XL tee shirt. I talked to Jeremy for about a half hour and decided to join on the spot. I was very fit and athletic in high school and college but let my self go by doing all the things you shouldn’t do as you get older.
My first training session (The "Diablo CrossFit Newbie) was with Luca. It took me almost 12 minutes to complete the workout (most people finish in 8 - 10). I could not run a full 1/4 mile, nor could I do a single pull up. After I finished I remember being out of it driving home. When I got home I passed out on my bed with out even changing out of my sweaty gym gear. I slept for almost 3 hours and when I woke up I felt destroyed. I had a good feeling about DCF and the results I could get if I focused on the work ahead. From this point on I decided to go with what ever My DCF peeps told me (JJ & Jimmy G). All I had to do was to check my ego at the door and put in the same amount of work that everybody else was doing.
The workouts were all hard even, when I used the biggest rubber band for assisted pull ups.
I was a big giant sweaty mess and that’s the truth.
March ….(Paleo Workshop) with JJ , D-roe & Stav
I was about 2 months into the classes and went to the workshop and listened to these 3 guys talk about their diets and how they performed when they were on point with the paleo diet.
I asked questions and took notes and decided I was going to do Paleo to help with my quest for good health. I started the day after the workshop and have never looked back.
To be totally honest I can count how many times I have cheated on my diet since the start.
My 2010 Stats…
I just got on the scale as I was putting on my work uniform and I’m now at 203lbs
My waist is now at 36 inches, and my T-shirt size is in between a Lrg & Xl
My max pull ups is at 26 , Fight Gone Bad score is 317 and climbing. I have made some incredible new friends and family. I plan on never letting myself go again. I am starting to get my goals together for 2010 and they will be big goals for me. This story is just beginning !!
Posted by Jeremy Jones at 5:01 PM | Comments (24)
December 29, 2009
Wednesday - Dec 30, 2009 "Happy Birthday Holly"
Happy Birthday Holly.
Workout: "Filthy Sixty"
60 seconds at each station. Rest 60 seconds between each movement.
Box jumps 24 (inch box),
Jumping pull-ups,
Kettlebell swings (1 pood),
Walking Lunge counting steps
Knees to elbows,
Push press (45 pounds),
Back extensions,
Wall ball shots (20 pound ball),
Burpees,
Double unders.
Perform if there is not enough equipment, perform the movements in any order, the only exception is that the burpees and double unders must be last.
Count repetitions for each exercise, note it during the rest period, then add it all up for a grand total.
Log your results online by clicking here.
Article: "Beware of the Sexy Metcon" by Whole 9 Life
". . .But the biggest danger by far is this – these Sexy Met-Cons can quickly take a dive into “overkill” territory, where your training starts to hurt more than it helps. You can’t tell me that day after day of Filthy Fifties won’t produce a sharp decline in movement integrity, and the overuse of certain muscle groups, joints and tendons. (How many days of kipping, ring dips and push-ups can you do before your elbows starts to hurt?) In addition, the body goes into serious cortisol production around the half-hour mark, so these day in, day out, longer length workouts wreak all kinds of havoc on the body. These kind of met-cons (much like long distance “cardio”) are notorious for pushing people into over-trained territory, and where over-training lives, injury is soon to follow. . . "
Click here for complete article.
(And this article is a pretty good summary why we don't do workouts like Fight Gone Bad and the Filthy Fifty every day folks. Say it with me. . . "We love max effort days. There is no such thing as strong enough, powerful enough or fast enough. . ." -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 3:31 PM | Comments (38)
December 28, 2009
Tuesday - Dec 29, 2009
Derek almost gets 245lbs up for his split jerk (almost because he brought his front foot back before his back foot. . . then lost the weight out in front).
Workout: "Helen"
3 rounds for time.
400m run
21 kettlebell swings (men: 53lbs, women: 35lbs)
12 pull ups
Record total time.
Compare to "Upside Down Helen" as well as your regular "Helen Times".
Log your results online by clicking here.
Found this awesome parody on Mark's Daily Apple.
Article: Researchers find reasons why some people continue to eat even after they are full.
" . . . For this study, the researchers conducted two standard behavioral tests. In the first, they evaluated whether mice that were fully sated preferred a room where they had previously found high-fat food over one that had only offered regular bland chow. They found that when mice in this situation were administered ghrelin, they strongly preferred the room that had been paired with the high-fat diet. Mice without ghrelin showed no preference.
"We think the ghrelin prompted the mice to pursue the high-fat chow because they remembered how much they enjoyed it," Dr. Perello said. "It didn't matter that the room was now empty; they still associated it with something pleasurable.". . ."
Click here for complete article.
Posted by Jeremy Jones at 6:48 PM | Comments (24)
December 22, 2009
Wednesday - Dec 23, 2009
Meg H and Lauren L attack DT.
Workout:
4 rounds for time.
400m run
50 squats
Record total time.
Log your results online by clicking here.
Article: Children's fitness levels decreasing regardless of income levels or obesity.
". . . They found significant falls in fitness levels, concluding the average 10-year-old in 1998 could beat 95% of youngsters in 2008 in running tests. . . "
Click here for complete article.
(and you thought fitness levels were bad when you were in school! -jj)
Registration for the 2010 Sectionals starts at 1pm!
NorCal Sectional: March 27-28 (the same day as the "Fight for Air Climb!")
Archbishop Mitty High School, 5000 Mitty Avenue, San Jose, CA 95129
California (North of San Luis Obispo County)
Regional Seeds: 20 men, 20 women
UPDATE!
It looks like we'll have to enter the NorCal Sectionals (no opting to go to the ones down south instead).If you planned on doing the Climb for Air and watching the Sectionals, I recommend keeping your commitment to the climb (and we'll see you all on Sunday I hope!) If you were considering *competing* in the sectionals, I recommend doing that versus the Climb for Air for a few reasons:
(read my comments in 'comments' or click 'continue reading' below)
- Even if you don't run the stairs, you can continue to raise money for a good cause. I am sure you sponsors wouldn't mind paying the same amount for Lung Cancer research even if you went to the Sectionals instead.
- There will likely be many more people running the stairs than competing in the Sectionals (people who were not considering entering the Sec.). If even more people bow out of the sectionals to do the stair climb, we will not have a 'good' showing (not enough people competing for DCF at the CFSec. . . or CF Regionals for that matter!).
- CF is what we do! There is no experience like competing against other CrossFitters from northern California to see where you rank. It will also motivate you even more to attack your weaknesses and give you the excuse to be more consistent in your training and your diet.
- The Sectionals will also provide much needed experience for those who might be on the Affiliate Team this year, or for future competitions next year! I kick myself all the time for not entering back in 2007 or 2008.
On the cost. Pricey yes, but the way I read it is $25 per day (no word on parking costs ;) ). I seriously doubt that they'll charge for kids. $25 for an indoor all day event it terrible. Especially for an event that is not sponsored. Hopefully, they can drum up some sponsors who will provide free food and drink. Then $25 a day is a steal.
And I leave you with this:
Once more unto the breach, dear friends, once more;
Or close the wall up with our collapsed bodies.
In peace there's nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;
Stiffen the sinews, summon up the blood,
Disguise fair nature with hard-favour'd rage;
Then lend the eye a terrible aspect;
Let pry through the portage of the head
Like the brass cannon; let the brow o'erwhelm it
As fearfully as doth a galled rock
O'erhang and jutty his confounded base,
Swill'd with the wild and wasteful ocean.
Now set the teeth and stretch the nostril wide,
Hold hard the breath and bend up every spirit
To his full height. On, on, you noblest DCFers.
Whose blood is fet from fathers of war-proof!
Fathers that, like so many Alexanders,
Have in these parts from morn till even fought
And sheathed their swords for lack of argument:
Dishonour not your mothers; now attest
That those whom you call'd fathers did beget you.
Be copy now to men of grosser blood,
And teach them how to war. And you, good DCFer.
Whose limbs were made in The Shed, show us here
The mettle of your pasture; let us swear
That you are worth your breeding; which I doubt not;
For there is none of you so mean and base,
That hath not noble lustre in your eyes.
I see you stand like greyhounds in the slips,
Straining upon the start. The game's afoot:
Follow your spirit, and upon this charge
Cry 'Diablo CrossFit Rules!'
(I borrowed 'some' of that from Shakespeare)
-jj
Posted by Jeremy Jones at 1:44 PM | Comments (30)
December 21, 2009
Tuesday - Dec 22, 2009
Big Dave nailing 405 for 3 reps the day before his birthday! (Happy Birthday David!)
Workout:
As many rounds as possible in 10 minutes,
15 Ring push ups
2 Rope climbs
30 second L-sit
20 Box Jumps (24" box)
Rest 2 minutes
As many rounds as possible in 10 minutes
15 Ring push ups
2 Rope climbs
30 second L-sit
20 Box Jumps (24" box)
Record combined total rounds completed for both cycles.
Diablo CrossFit Events Page is Live!
Click here or at the tab above for news and information regarding upcoming events. It will take a few days to get it populated with all the upcoming events, but the first one is a good one. . .
Diablo CrossFit Party at "Sports Basement"!
Food, drinks, a 20% off discount, go to the events page to find out more!
Click here for complete article.
Posted by Jeremy Jones at 7:58 PM | Comments (35)
December 20, 2009
Monday - Dec 21, 2009
Don't forget to put on your "Deadlift Face" when doing deadlifts (Raymond's is legit).
Workout: Deadlift
3 - 3 - 3 - 3 - 3
Record loads used each round.
Surprise Metabolic conditioning workout to follow.
Article: Disordered eating may affect 10 - 15% of women.
". . ."About 13.7 percent of women interviewed for this study reported binge eating one to five days or one to seven times per month," she says, noting 2.5 percent of women reported forcing themselves to vomit, use laxatives, or use diuretics to maintain their weight or shape. . ."
Click here for complete article.
Holiday Schedule!
THURS., 12/24 (Christmas Eve) - Closing at 3pm (2pm class will be the last class of the day). Elements "D" will be at 1pm.
FRI., 12/25 (Christmas Day) - Closed
THURS., 12/31 (New Years Eve) - Closing at 3pm, Elements "D" will be at 1pm.
FRI., 1/1/10 (New Year's Day) - Open 10am to 3pm (classes as usual during open hours; feel free to come in and try for your year end goals!)
All other days will be 'business as usual'!
Holiday Gift Ideas!
Desperate for a gift? Or tired of your friends and family making excuses for not trying Diablo CrossFit?
Buy them an "Elements Package" for $40! That's right folks, you can give the gift of health, longevity, fitness, and looking hot by purchasing these holiday packages containing the first 4 visits to the gym online and giving them out as gifts!
You'll have to start an "account" with their name on it, then buy it yourself. We'll take care of the rest!
Click here, and select "CrossFit Group Classes" then "Holiday Elements Package" and you'll be ready to go!
We also have Mark Sisson's book "The Primal Blueprint" at the gym for only $26.00! (That is less than if you could find it at Barnes and Noble).
So don't fret if you haven't finished shopping, we've got you covered.
Posted by Jeremy Jones at 7:18 PM | Comments (21)
December 19, 2009
Sunday - Dec 20, 2009
Mike "Big Daddy" P gets in touch with his bondage tendencies (and I am not sure how he made his rope do that).
Workout:
As many rounds as possible in 20 minutes.
500 m Row
25 Turkish Get-Ups with a Kettlebell (men: 53 lbs, women: 35lbs)
Post total rounds.
Good to know: Hangovers feel worse after whiskey versus vodka.
Posted by Jeremy Jones at 8:04 PM | Comments (13)
December 16, 2009
Thursday - Dec 17, 2009
Have you overhead squatted your child lately?
Workout: Overhead Squat
5 - 5 - 5 - 5 - 5
Record loads used for each round
Metabolic conditioning workout: As many rounds as possible in 7 minutes
7 Burpees
7 Ring dips
Record rounds completed.
Article: Olympic Weightlifter gives birth unexpectedly during training.
"Chilean Olympic weightlifter Elizabeth Poblete has given birth to a baby boy during a training session, without having known she was pregnant. . ."
(consider this a warning to all DCF'ers who don't already know they are pregnant. -jj)
Click here for complete article.
Article: Alzheimers risk linked to low levels of the hormone Leptin.
"High levels of a hormone that controls appetite appear to be linked to a reduced risk of developing Alzheimer's disease, US research suggests.
The 12-year-study of 200 volunteers found those with the lowest levels of leptin were more likely to develop the disease than those with the highest. . ."
Click here for complete article.
Posted by Jeremy Jones at 7:06 PM | Comments (19)
December 15, 2009
Wednesday - Dec 16, 2009 "Annie"
Post caption to comments.
Workout: "Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit ups
Record total time.
If you have extra time, work on your "Year End Goals!" (We've only got two more weeks!)
Article: More Than 90 Percent of People With Gum Disease Are at Risk for Diabetes, Study Finds.
". . .Dr. Strauss determined that 93 percent of subjects who had periodontal disease, compared to 63 percent of those without the disease, were considered to be at high risk for diabetes and should be screened for diabetes. The guidelines recommend diabetes screening for people at least 45 years of age with a body mass index (a comparative measure of weight and height) of 25 or more, as well as for those under 45 years of age with a BMI of 25 or more who also have at least one additional diabetes risk factor. In Dr. Strauss's study, two of those additional risk factors -- high blood pressure and a first-degree relative (a parent or sibling) with diabetes -- were reported in a significantly greater number of subjects with periodontal disease than in subjects without the disease. . . "
Click here for complete article.
Posted by Jeremy Jones at 10:25 PM | Comments (15)
December 14, 2009
Tuesday - Dec 15, 2009 "DT"
Happy Birthday to the big guy!
Workout: "DT"
5 rounds for time.
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
(ladies scale down 105lbs for Rx'ed women's weight)
Record total time.
Website:
Worried that your liberal (sometimes excessive) wine habit isn't doing the environment any favors? Check out:
Looking to perfect your steak technique? Check out this article for learning about 'resting' your meat. (Thanks Mountain!)
The importance of resting meat.
Don't Forget - Holiday party at Jasmine and Stavros's house this Friday!
Posted by Jeremy Jones at 5:23 PM | Comments (40)
December 10, 2009
Friday - Dec 11, 2009 "Team Rowing Regatta"
+++Don't forget to come to the "Shed Your Clothes at the Shed" party this Sunday!+++
The CrossFit Journal created an album called "Beauty in Strength - a tribute to the grace and beauty displayed by top female athletes in one of the world’s most rigorous proving grounds." And our very own Carry Warner made the cut!
Click here to go to the CrossFit Journal site where you can download the entire album for free.
Workout:"Team Rowing Regatta"
Teams of 3 will complete 5000m of rowing on the same rower.
The rowing distances and order can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement. Use of strategy to maximize performance is a good idea.
Record total time (keep track of rowing distances if desired).
Holiday Party Next Friday!
Jasmine and Stavros have graciously opened their home to DCFers from all time slots to come to their house for a holiday party next Friday!
Time: 6pm
Location: 1961 Maybelle Dr. Pleasant Hill, CA 94523
RSVP by the 15th!
Fundraiser Workout at CrossFit Solano Tomorrow
The Matt Bishop charity fundraiser is Saturday at 9am. Click here for details.
Post to comments if you are going to make it.
Article: Coffee, Beer and Exercise May Reduce Prostate Cancer Risk.
(I assume they don't mean all at the same time. -jj)
Posted by Jeremy Jones at 3:38 PM | Comments (47)
December 9, 2009
Thursday - Dec 10, 2009 "Shed Your Clothes at the Shed and Movie Showing!"
Matt Lisle: "You've been DCFed"
Workout: Back Squats
3-3-3-3-3
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
15 box jumps (20" height)
15 sit ups
15 back extensions (sub good mornings if needed)
Record total rounds.
New Challenge of the Month: Hold on for dear life!
December's Challenge of the Month (ChOM) is going to be holding onto the Diablotron for time!
Just hang on as long as you can. You can use any grip desired and change grip as much as you like, but you can only hang with your hands (no looping and elbow or foot). Tape or rubber grips can be used to save the palms, but nothing that assists in holding your hand closed, or takes away weight from hands and fingers (gymnastics grips for example).
The time will start when the feet leave the floor. As soon as the feet touch anything (floor, pillar, etc) the time will stop.
There is a women's and a men's category. 1st place in each category will win a prize. As usual, you are encouraged to attempt this as many times as possible in the month of December.
Now start Hanging - It's already the 10th!
Shed Your Clothes at the Shed!"
This is the season for giving, and we all know how generous CrossFitters are, so come "Shed your Clothes at the Shed!"
At 3pm this Sunday, we are having a party open to everyone. We'll be having a workout, barbecue, clothing swap as well as showing the movie "Food Inc."
Click "continue reading" below for details.
Shed Your Clothes at the Shed!"
Pick out your clothes that no longer fit you due to your awesome progress at DCF (we hear about it all the time. Seriously, we should make it part of the waiver). . . Then bring them to the gym where we will have a clothing swap!
Any of your left over clothes can be brought home with you, or left with us and we'll donate them so that people in need can get them before Christmas! Feel free to bring 'extra' clothes in another box (clothes that people at DCF don't want) if you want us to donate it for you.
Even if you don't have any clothes to exchange, please feel free to come check out what is available and partake in the other festivities!
At 3pm we will have the workout, then barbecue and clothing swap.
Feel free to bring any food or holiday treats you like (and we won't tell the "Paleo Police" on you if it isn't primal/paleo, but don't be surprised if there is a lot of leftovers). After everyone has eaten, we'll be showing the movie:
Posted by Jeremy Jones at 8:58 PM | Comments (8)
December 7, 2009
Tuesday - Dec 8, 2009 "The Chief"
Mark Sisson doing his talk at Diablo CrossFit (there were so many people the wide angle lens couldn't even get them all in). Thanks again everyone for such a good turnout!
Workout:“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Total up rounds and fractions of rounds for each cycle. Start over on Cleans each cycle. Record rounds completed for each of the 5 cycles.
Special Event at CrossFit Solano This Saturday:
Matt Bishop, a member of CFS, husband, father of 2, died of a heart aneurysm December 2nd at age 31. He is survived by his wife and his daughters,9 years old and 2 months old. Read the entire story here.
Here are the details for the event:
What: Matt Bishop Fundraiser
When: Saturday, December 12th, 2009 9:00a (we will stay until all participants have completed the wod)
Where: CFS (1128 Western Ave Suite 11 Fairfield, Ca 94533)
WOD (Workout of the Day): Karen- 150 wall balls for time- this wod can be scaled for ANYONE, no CrossFit experience needed.
"Matt passed Wednesday, December 2nd- Our tribute wod is being organized to help Matt's wife, Amy, and their two daughters ( Leigh 4 months and Evelyn 9 years) with their unexpected loss. Please bring $5 to $10 dollars to participate, all money will be handed over to Amy Bishop. You can also mail a check to CFS c/o Amy Bishop to the address above."
Posted by Jeremy Jones at 11:47 AM | Comments (20)
December 3, 2009
Friday - Dec 4, 2009
Craig falls victim to Michele K's running ability during "Backwards Helen"
Workout: Shoulder Press
3-3-3-3-3
Record loads used for each round.
Metabolic conditioning workout: As many rounds as possible in 8 minutes.
Row 250m
10 Jerks (split or push jerk), men: 135lbs, women 85lbs.
10 push ups
Your shoulders should be exhausted from the Presses. That should make the using the Jerks necessary (not just optional). Scale the weight accordingly.
Article: Study finds that the body 'needs' fasts to be healthy.
". . .If a person or animal ingests food, the beta cells in the pancreas release insulin, which blocks Foxa2. When fasting, there is a lack of insulin and Foxa2 is active. In the brain, the scientists have discovered, Foxa2 assists the formation of two proteins: MCH and orexin. These two brain messenger substances trigger different behavior patterns: the intake of food and spontaneous movement. If mammals are hungry, they are more alert and physically active. In short, they hunt and look for food. "If you watch a cat or a dog before feeding it, you can see this very clearly", says Stoffel. . . "
Click here for complete article.
Video:
I don't know what you guys think, but this might be the 'apex of elite fitness'.
Memorial Workout Saturday
Saturday we will be doing the Ft Hood Memorial Workout. Please donate (and have your friends and family donate) to supporting the families and the victims of this terrible tragedy.
Posted by Jeremy Jones at 4:11 PM | Comments (21)
December 2, 2009
Thursday - Dec 3, 2009
New workout attire: Snuggie? Post thoughts to comments.
Workout: Rest Day or, Practice your Year End Goals or, Do a Workout You Missed.
If you have slipped through the cracks and don't have any Y.E.G.s yet (or you are some of the lucky people who have completed their Y.E.G.s), you can make up a recent workout or do a workout assigned by the trainer.
Training Frequency:
"One important yet often overlooked part of physical training is “Rest”. The ratio of days working out to days resting is usually referred to as “Training Volume”. Having a good training to rest ratio will ensure that you are making the progress and gains desired at a good pace while not overdoing it and suffering from slowed performances, injury and illness. . ."
Click here to read an article we posted back in June.
Bringing a friend or two to Mark Sisson's free seminar Monday night? Make sure to have them sign up (or create an account for them) by clicking here!
Posted by Jeremy Jones at 5:58 PM | Comments (12)
December 1, 2009
Wednesday - Dec 2, 2009
Tristin helps Mike do pull ups. Malissa provides encouragement.
Workout:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Record number of rounds and fractions of rounds completed.
Article: Sugary Drinks Linked to Higher Risk of Gestational Diabetes
" . . .Harvard School of Public Health, Brigham and Women's Hospital, and Harvard Medical School, have found for the first time that drinking more than 5 servings of sugar- sweetened cola a week prior to pregnancy appears to significantly elevate the risk of developing diabetes during pregnancy. . . "
Click here for complete article.
Posted by Jeremy Jones at 7:41 PM | Comments (19)
November 30, 2009
Tuesday - Dec 1, 2009 - "Number 2"
Diablo CrossFitters and Contra Costa Firefighters Darren and Aaron drive past the gym in the fire engine.
Workout: "Number 2"
As many rounds as possible in 15 minutes.
10 wall ball (men: 10', 20lb ball, women: 8', 14lb ball)
10 sumo deadlift high pull (men: 44lbs, women: 35lb, use kb if available)
10 ring push ups
10 double unders
Record total rounds and fractions of rounds completed.
Nutrition Seminar for those who signed up for the seminar in January -
If you had signed up for the seminar in January, you are still eligible to hear Robb Wolf talk about nutrition guidelines. Click here for details.
Rings Clinic This Thursday! Learn about the rings, push ups, dips, muscle ups, etc.
This Saturday we will be helping raise funds for the victims of the Ft. Hood shootings. Four CrossFitters were killed that day and the least we can do is raise some funds for the families of the victims. Click here for details.
Posted by Jeremy Jones at 5:53 PM | Comments (15)
November 24, 2009
Wednesday - Nov 25, 2009
+++Holiday Schedule Posted Below+++
Recognize Danny? That's okay, people wouldn't recognize you if you'd lost 50 plus pounds either.
Workout:
5 rounds for time of:
300 m Row
10 GHD Sit-ups*
Record total time.
Full range of motion GHD sit ups are one hand touching the floor to one hand touching the foot/ankle support of the GHD machine. Scale down by only going to parallel to the floor with the torso, or doing 2x abmat sit ups instead.
Article: Study finds that fat around the midsection nearly doubles the risk of Dementia
". . ."Anyone carrying a lot of fat around the middle is at greater risk of dying prematurely due to a heart attack or stroke," says Deborah Gustafson, senior lecturer at the Sahlgrenska Academy. "If they nevertheless manage to live beyond 70, they run a greater risk of dementia." . . ."
Click here for complete article.
Fat around the midsection? Sounds like classic insulin resistance to me. "Type III Diabetes" anyone? -jj
Thanksgiving Holiday Schedule posted to "Continue Reading" below
(Free!) Thanksgiving 'Turkey Drag' up Briones (bring your family and friends)
This will be the 4th year we've had our own version of the "Turkey Trot" up the Briones trail. Each year has been a different challenge so you can expect another optional variation this year as well.
Time: 9am
Place: Parking lot entrance off of Pleasant Hill Road (across from Alcalanes High School).
Workout length: at least an hour
Notes: It might be muddy. Wear shoes you can get messy with (and with good treads).
All other classes will be canceled on Thursday.
Friday we will have limited hours:
9am - 6pm (classes and open gym during those hours will be as normal).
Weekend Classes as Normal!
Posted by Jeremy Jones at 9:46 PM | Comments (13)
November 23, 2009
Tuesday - Nov. 24, 2009 "Mark Sisson Coming to DCF!"
+++Kipping Pull Up Clinic Today at 4pm+++
Mark Sisson Speaking Engagement at Diablo CrossFit!
If you don't know who Mark Sisson from "Mark's Daily Apple" is, you have been living under a rock (or at least not reading the articles I post!)
Mark will be coming to DCF Monday, December 7, 2009 at 7pm to do a free talk about the "Primal Lifestyle" and his new book "The Primal Blueprint".
Click here to see a flyer with all the details.
Click here to reserve your spot (we expect this event to fill up quickly!)
In case you are wondering what the big deal is, here is a picture of the author and his wife Carrie demonstrating what the "Primal Lifestyle" can get you.
Workout: "Nasty Girls"
3 rounds for time of:
50 Squats,
7 Muscle-ups (sub 3 chest to bar pull ups and 3 ring dips for each muscle up you cannot complete)
10 Hang power cleans (135lbs men, 95lbs women)
Record total time.
Article (in case you missed it from Mark's site): Just 'exercising' may not be enough to increase bone density, in fact, it can harm it.
". . .Then came a raft of unexpected findings, some showing that competitive swimmers had lower-than-anticipated bone density, others that, as an earlier Phys Ed column pointed out, competitive cyclists sometimes had fragile bones and, finally, some studies suggesting, to the surprise of many researchers, that weight lifting did not necessarily strengthen bones much. In one representative study from a few years ago, researchers found no significant differences in the spine or neck-bone densities of young women who did resistance-style exercise training (not heavy weight lifting) and a similar group who did not. . ."
Click here for complete article.
Posted by Jeremy Jones at 3:27 PM | Comments (24)
November 17, 2009
Wednesday - Nov 18, 2009 - "Happy Birthday Ronnie Lo!"
Laci = Strong
Workout: (Happy Birthday Ronnie Lo!)
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (full ROM shoulders to hands on Parallettes)
Bench press 135 pounds, 10 reps (sub incline push ups on Parallettes)
Push press 95/65 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Video: From Sunday's workout (I love the line at the end. -jj).
Article: Depression as deadly as smoking
" . . . Utilizing a unique link between a survey of over 60,000 people and a comprehensive mortality database, the researchers found that over the four years following the survey, the mortality risk was increased to a similar extent in people who were depressed as in people who were smokers. . ."
Click here for entire article.
The "iCrossFit" App for iPhones and iPod Touch
Special Sneak Preview for Diablo CrossFitters only!
Come in this Saturday to get the first version of the new iphone app we have been working on. Brian P (aka "Brhabdo") and the team will be on hand Saturday at 11am to upload a free trial version to DCFers, before it is even released to the public!
Tons of workouts in the database, photo slide shows demonstrating exercises, timers, round counters, and much, much more! Come check it out this Saturday!
Anyone interested in having a movie night after class on this Friday night (showtime around 8:30pm, kids okay)? Post to comments We have both "Every Second Counts" or "Food Inc." available for showing. . . we could even watch "Pumping Iron" if everyone asks nicely (I don't want to wear out my copy unless people are going to appreciate it. -jj)
Posted by Jeremy Jones at 3:18 PM | Comments (45)
November 12, 2009
Friday - Nov 13, 2009
(Post caption to comments).
Workout: "Randy"
(In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. First posted 13 February 2008)
Power Snatch, 75 reps (men: 75lbs, women: 53lbs)
Record Total Time. Use a partner. Share the bar and take turns counting reps for each other.
If you have extra time after the workout, you should practice on your year end goals. . . if you do not have any year end goals, pick your goals and work on them right away. If you cannot pick your goals (all three) - Do 50 burpees as fast as you can (that will teach you what happens when you procrastinate).
Post goals, and progress to comments (Terry O just got his first goal, a bar Muscle Up!)
Article from Mark's Daily Apple: Why grains are un-healthy.
". . .Apart from maintaining social conventions in certain situations and obtaining cheap sugar calories, there is absolutely no reason to eat grains. Believe me – I’ve searched far and wide and asked everyone I can for just one good reason to eat cereal grains, but no one can do it. They may have answers, but they just aren’t good enough. For fun, though, let’s see take a look at some of the assertions: . . "
Click here for complete article.
Cycling and Endurance Event: "Conversations with Chris Carmichael" Tomorrow, Saturday, November 14th. 11:30 - 4:00pm
Chris was the personal cycling coach of Lance Armstrong, and he is doing a book signing and lecture at the John F. Kennedy University Saturday (tomorrow). We have flyers at the gym if you are interested in going (post to comments if you plan on going as well).
Fight For Air Climb a fundraiser for Lung Cancer Research is March 27th.
Diablo CrossFit had a good showing last year, but this coming year we want to have a huge crowd and generate a ton of money for this great cause. Join by going directly to the Fight For Air website, or by clicking here to go to Diablo CrossFit's team page.
You can donate directly to the team without competing, or sign up for the team and join everyone for the party at the top.
Right now it looks like we are in second place for team donations! Let's see if we can hold the number one spot!
Posted by Jeremy Jones at 12:29 PM | Comments (30)
November 11, 2009
Thursday - Nov. 12, 2009
Shannon getting low on her high bar back squat.
Judgment week continues. Grab a partner at the beginning of class, and you will judge each others reps for the workout. We are looking for perfect form, perfect ROM every time or the rep doesn't count.
Workout: Back squat
5-5-5-5-5
(as an added challenge for those interested, try your warm ups and first few sets using the bar position that you are not comfortable with -low bar vs high bar-, then note it in your log).
Record loads used for each round.
Metabolic conditioning workout: "8 minute Cindy"
As many rounds as possible in 8 minutes.
5 pull ups
10 push ups
15 air squats
Every rep must be full range of motion (pull up chin: and ears above the bar, arms extended at the bottom, push ups: chest to floor and fully extended arms at top, air squats: crease of hip below knee, hips all the way open at the top)
Record total rounds (and fractions of rounds).
Video: "Forget cycling. Let's invent a bike based upon the elliptical!" . . . (sometimes ideas sound better than they are).
Two articles on work and retirement:
Most sick days happen on Mondays
". . .The study found that 35% of all sick leave is taken on a Monday, with attendance on the remaining working days becoming higher as the week progresses. . ."
(oddly, at the gym, Mondays tend to be our most popular day! -jj)
Retirement provides a 'new lease on life' for many
". . .Researchers looked at 15,000 employees over the best part of a decade, and found they felt up to 10 years younger within months of retirement. The greatest improvements in perceived health were among those who came from a poor working environment.
Those who were in high-status, high-satisfaction jobs showed the least change. . ."
Is work getting you down? Don't be afraid to take those sick days, vacation days, or even better. . . get your boss to let you work from home once a week (you'll actually have to do work though!). Stress exacerbates every illness, and the number one stress-or for many people is their job. Decrease your stress by making sure you take days off, and devoting a "healthy" amount of hours to work related stuff (don't work too much out of the office).
If you are still stressed out and management isn't flexible enough, consider changing positions or even careers. It seems drastic at first, but why work in a job that you hate for decades, stressing you out and making you sick more often (spending more money on medical issues), and that will take years off your life (shortening your retirement by an unspecified amount of years).
I'd rather be really happy and a little broke, than really sick and a little wealthy. -jj
Skills Clinic Tonight at 7pm: Kettlebells with JJ. Sign up in our Member Access area to reserve your spot by clicking here!
Future Skills Clinics:
Thurs, Nov. 19 at 7pm: The Snatch
Thurs, Dec. 3 at 7pm: Rings
BONUS:
Monday, Nov 23 at 6pm: "How to eat Paleo/Primal Through the Holidays" (aka how not to gain the 'holiday 15').
Posted by Jeremy Jones at 8:22 PM | Comments (15)
November 10, 2009
Wednesday - Nov 11, 2009 "Griff"
Kevin and his daughter do the the "DCF Newbie" together (She got 4min and change!).
Olympic Weightlifting Warm Up: Snatch Balance to Overhead Squat (essentially two squats per rep) 3 sets of 5. Use light (beginner) to moderate (advanced) weight.
Workout: "Griff" in honor of Veteran's Day.
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Record total time. Scale down to 400/200 if you cannot run a 400 in less than 2.5 minutes.
(No reason to use judges today. Just run you heart out. Prepare to be judged by your peers again tomorrow).
Now go thank a veteran (or other service member) for defending our freedom!
Article: Study shows that young tennis players who don't play other sports are more prone to injury.
But a new Loyola University Health System study of 519 junior tennis players has found that such specialization increases the risk of injury. Researchers who analyzed 3,366 matches in United States Tennis Association junior competition found that players who specialized in only tennis were more likely to withdraw from tournaments for medical reasons, typically injuries.
Also, players who had experienced an injury or tennis-related illness during the past year were 5.4 times more likely to withdraw from a tournament for medical reasons. . .
Click here for complete article.
32nd annual "Turkey Trot" race at Briones park Sunday before Thanksgiving (by the Pleasant Hill Parks and Recreation department, not be confused with DCF 'Turkey Trots' of the past). 8.4 miles through Briones park.
Download the flyer by clicking here. . . and post to comments if you plan on going.
Posted by Jeremy Jones at 8:41 AM | Comments (20)
November 9, 2009
Tuesday - Nov. 10, 2009 - "Fight Gone Bad"
Dante does bar muscle ups almost as easy as some people do pull ups!
Workout: "Fight Gone Bad!"
Three rounds of the following five stations - one minute per station. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Wall-ball: 20 pound ball men, 14lb women, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds men / 55lbs women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds men / 55lbs women (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The order of the exercises cannot be changed, but the athlete can start anywhere on the list they wish.
Remember to use a partner to judge form and count reps. Record reps for each round and total reps.
Specialty Clinic this Thursday at 7pm: Kettlebells
- Learn the basics of kettlebell handling
- Grip placement
- How not to bang your wrist on cleans and snatches
- The more effective swing
- 'Alternative' exercises you can do with a kb
Sign up in our Member Access area by clicking here!
Future Skills Clinics:
Thurs, Nov. 19 at 7pm: The Snatch
Thurs, Dec. 3 at 7pm: Rings
BONUS:
Monday, Nov 23 at 6pm: "How to eat Paleo/Primal Through the Holidays" (aka how not to gain the 'holiday 15').
Recipe worth trying: Baconnaise (mayonnaise made from bacon fat). (but skip the canola oil and go with olive or other nut oil. -jj)
Posted by Jeremy Jones at 7:43 PM | Comments (25)
November 8, 2009
Monday - Nov 9, 2009 "Judgment Week"
Team "Sailor Jerry" (Michele and Len) work the bag in unison.
This week is "Judgment Week." For the next seven days, every workout will be completed with a partner judging form and counting reps. It seems like people have been letting their intensity and quest for PRs get in the way of good form lately, and it might be time for a reality check.
Every member will get a chance to perform under pressure, and find out if their form for every rep is as good as they think it is. It will also give everyone a chance to be a judge and help their partner perform the workouts at the highest possible intensity level while maintaining good form.
Each 'judge' will be held responsible for their partner. If the person you are judging is performing incorrect repetitions (form, ROM, not enough reps, etc), and you let them continue, you will do burpees at the end of class (so don't get too excited cheering on your partners and forget your job)!
Workout: Deadlifts
3, 3, 3, 3, 3
Record loads used each round.
Metabolic conditioning workout: "Annie"
Go as far as you can in 10 minutes. If you know you can't finish in 10, start at 40 (or even 30).
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Posted by Jeremy Jones at 7:21 PM | Comments (27)
November 4, 2009
Thursday - Nov. 5, 2009
Craig and Julie duke it out. . . I am not sure over what, but it looks like Craig is winning.
Workout: Front Squats
5, 5, 5, 5 ,5
Record loads used each round.
Metabolic conditioning workout: "Fran light"
For time: 21-15-9
Thrusters (men: 45lbs, women: 33lbs)
Pull ups (sub 2x jumping pull ups if you can't do more than 15 kipping pull ups in a row).
Record total time.
Great video I found out about through Robb Wolf's blog (who in turn found out about it on Dr. Eades' blog. It is a long video, but much like the last one on sugar. It is a great video! Make sure to check out Dr Eades' blog for a great breakdown and his take on the video.
Watch the video in a larger format here.
Specialty Clinic Tonight at 7pm: Double Unders
There is still space left to learn how to master double unders, but this class may fill up.
Sign up now by clicking here!
Don't forget that Roger Harrell from CrossFit Marin is having a series of Gymnastics workshops on this Saturday - Including one geared toward trainers, one geared toward intermediate athletes, and one for beginners. Reserve your spot on their site, and post to comments if you plan on going (maybe you can carpool with other DCFers!)
Posted by Jeremy Jones at 9:03 PM | Comments (20)
November 3, 2009
November 4, 2009 "Filthy Fifty"
The great wall of ball.
Workout: "Filthy Fifty"or "Dirty Thirty"
For time:
50 Box jumps 24 inch box (scale down to 20 or less if needed)
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, scale as needed),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds, scale as needed),
50 Back extensions,
50 Wall ball shots (20 pound ball, 10 ft target men, 14lb ball 8ft target, women),
50 Burpees,
50 Double unders.
35 minute time limit.
If you have never done the Filthy Fifty before or if you are newer to CrossFit, you should do the scaled down version, the "Dirty Thirty" (just do 30 of each exercise).
Record total time.
Specialty Clinic Thu, Nov 5 at 7PM: Double Unders with Jeremy!
Learn the skill necessary to master the very coordination dependent double unders. Covered in this clinic will be:
- Drills to practice when you don't have a single DU yet.
- How to get your first double under.
- How to connect DUs together.
- Biggest faults people make during workouts with DUs.
As usual, we are limiting this class size to maximize the attention each attendee will get.
Purchase a 10 pack of specialty classes by clicking here.
Future Skills Clinics:
Nov. 12: Kettle Bells
Nov. 19: The Snatch
Dec. 3: Rings
Article: Lower your bad cholesterol and have be less likely to have a heart attack right? . . . WRONG!
"A new national study has shown that nearly 75 percent of patients hospitalized for a heart attack had cholesterol levels that would indicate they were not at high risk for a cardiovascular event, based on current national cholesterol guidelines.
Specifically, these patients had low-density lipoprotein (LDL) cholesterol levels that met current guidelines, and close to half had LDL levels classified in guidelines as optimal (less than 100 mg/dL).."
Click here for complete article.
Posted by Jeremy Jones at 8:07 PM | Comments (55)
November 2, 2009
091103 Tuesday
Dan Smith strikes a 'Captain Morgan' pose during some step ups.
Olympic weightlifting warm up: 5 hang muscle snatches, 5 hang power snatches, 5 hang squat snatches. Try not to put the bar down for all 15 reps. Complete 2 - 3 sets if possible. Keep the weights light to moderate.
Workout (originally from CF.com):
50 Burpees for time.
Jump one foot above reach each rep. Scale down to a lesser height if 12 inches is too high.
Record total time.
++++++++++++++++++++++++++++++++++
Article: Another nail in the coffin for static stretching before a workout/sporting event.
". . .In static stretching, "you're taking the muscle to the point where it naturally wants to go, and then you're taking it a little bit farther," said Meller. That produces microscopic tears of muscle fibers and does nothing to prevent injury, he said. It also may weaken the muscle slightly, increase the possibility of injury and inhibit performance, according to him and the CDC study. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:59 PM | Comments (35)
October 28, 2009
091029 Thursday
Kevin Robinson. Yes, he is that fast at push ups.
Workout:
Back Squats
3, 3, 3, 3, 3
Metabolic conditioning workout (mini metcon): "Backwards Newbie"
For Time:
400m Run (backwards)
10 Pull-ups
20 Push-ups
30 ABMAT Sit-ups
40 Air Squats
Record total time.
+++++++++++++++++++++++++++++++++++++++++++
After yesterday, everyone should have now have some good ideas for goals set to be accomplished by the end of the year.
My favorite criteria for end of the year fitness goals are usually three pronged: Gymnastics (bodyweight), Strength/Power (weightlifting), and metabolic (running, 'Fran', etc). You also might consider throwing a nutritional goal in there as well, but make sure it follows the criteria listed below (always hard with nutritional stuff). Post your three goals to comments, and we'll publicly hold each other accountable.
Remember that goals must be S.M.A.R.T:
- Specific - Do you know exactly what it is that you’re trying to do and why?
- Measurable - Is there a set of criteria you can use for measuring progress?
- Attainable - I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.
- Realistic - Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.
- Timely - A goal should have a timeframe. “I want to do X by Y.”
Click here for a great article regarding fitness goals.
I've taken care of the timeline. You've got two months. Not post your goals, and get to work!
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Specialty Skills Clinic: Rowing - Tonight
October 29th at 7:00 - 8:00 PM at The Shed
Proper rowing technique can improve your efficiency on the C2 Rower and dramatically reduce your rowing times!
If you've already purchased your Skills Clinic Series, you can reserve your space here.
If you haven't purchased your Skills Clinic Series, just click here.
Space is limited to the number of C2 Rowers (8).
Future Skills Clinics:
Nov. 5: Double Unders
Nov. 12: Kettle Bells
Nov. 19: The Snatch
Dec. 3: Rings
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Gymanasitcs Workshop With Roger Harrell, Nov. 7 at CF Marin
Roger Harrell from CrossFit Marin is having a series of Gymnastics workshops on November 7th. Including one geared toward trainers, one geared toward intermediate athletes, and one for beginners. The price goes up on Saturday, so reserve your spots today!
Click "Continue Reading" below for more details.
The trainer's session runs from 9:00am to 12:00am and will breakdown and
detail many gymnastics movements involved in CrossFit programming as well as
covering safety issues and spotting.
http://www.crossfitmarin.com/events?eventid=9
Athlete's session 1 will run from 12:30pm to 3:00pm. This is geared towards
those with some gymnastics experience, and higher caliber athletes. Folks
doing CrossFit workouts as rxd will be fine in this session.
http://www.crossfitmarin.com/events?eventid=10
Athlete's session 2 will run from 3:30pm to 6:00pm. This is geared towards
those new to gymnastics or at a lower base level of conditioning.
http://www.crossfitmarin.com/events?eventid=11
Posted by Jeremy Jones at 7:44 PM | Comments (45)
October 27, 2009
091028 Wednesday "Max Effort Test Day"
"100 mile Suzie" and "Rooney" hammering out some reps on the boxes during the Combat Conditioning class.
Workout: After a liberal warm up, perform as many of the following tests as desired -
400m run
500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored if desired)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
200m farmer carry (October Challenge)
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 2 - 3 within the hour.
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Specialty Skills Clinic: Rowing - Thursday Evening!
October 29th at 7:00 - 8:00 PM at The Shed
Proper rowing technique can improve your efficiency on the C2 Rower and dramatically reduce your rowing times. At this skills clinic, we'll show you:
> The proper position for "the catch"
> Correct back angle for the pull
> "Fast hands"
> How to read the C2 Monitor for improved performance
> How to manage Stroke Per Minute pacing
> Drills and tips for improving your stroke and speed
If you've already purchased your Skills Clinic Series, you can reserve your space here.
If you haven't purchased your Skills Clinic Series, just click here.
Space is limited to the number of C2 Rowers (8).
Future Skills Clinics:
Nov. 5: Double Unders
Nov. 12: Kettle Bells
Nov. 19: The Snatch
Dec. 3: Rings
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Article from Timothy Ferris: Gout - The missing chapter from the book 'Good Calories, Bad Calories'
". . .Moreover, the prevalence of gout seems to have doubled over the last quarter century, coincident (perhaps not coincidentally) with the reported increase in obesity, and it may have increased five- or even six-fold since the 1950s, although a large portion of that increase may be due to the aging of the population.(2) . . .
. . .This is another potentially harmful effect of fructose that post-dates the official reports exonerating sugar in the diet. And it is yet another mechanism by which sugar and high fructose corn syrup could be a particularly unhealthy combination. The glucose in these sugars would raise insulin levels, which in turn would raise blood pressure by inhibiting the kidney’s secretion of sodium and by stimulating the sympathetic nervous system, as we discussed in an earlier chapter, and the fructose would do it independently by raising uric acid levels and so damaging the kidney directly. If this were the case, which has never been tested, it would potentially explain the common association of gout and hypertension and even of diabetes and hypertension. . . "
Click here for complete article.
Posted by Jeremy Jones at 7:59 PM | Comments (25)
October 25, 2009
091026 Monday
Jasmine (5.5 months pregnant), Malissa, and Jeff doing some "waiter walks".
Workout: Overhead Squats
5, 5, 5, 5, 5
Record loads used for each round
Metabolic conditioning workout: 2 rounds, count reps
1 minute tire flips, count reps (men use heavy tire, women use lighter tire)
1 minute of knees to elbows, count reps
1 minute of kb snatches (53lb men, 35lb women), alternate arms as desired
1 minute back extensions
2 minutes rest
Record total repetitions. Start on any exercise you want, but perform them in order. (Hint: if you do not have a partner to record repetitions for you, just keep a running total. i.e. 20 after tire flips, 38 after knees to elbows, 52 after kb snatches, and 53, 54, 55. . . at back extensions. etc.)
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Video: Sugar: "The Bitter Truth"
"Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. . ."
Holy cow this is a good video. I've already watched it twice, and so should you (it is pretty long so I recommend watching it in parts). -jj
Posted by Jeremy Jones at 7:42 PM | Comments (34)
October 22, 2009
091022 Friday
Diablo CrossFit welcomes Gabrielle Jolie Gomez to the world (Congratulations Moises and Cody)!
Workout:
For Time:
50 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
50 Pull-ups
35 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
35 Pull-ups
20 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
20 Pull-ups
Record total time.
Scaled Version:
30 Wall Balls (use 14lb or 10lb or less, but to to 10' target)
30 Pull-ups
20 Wall Balls
20 Pull-ups
10 Wall Balls
10 Pull-ups
Record total time.
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UFC Fights Saturday Night
UFC Fights to be held at gym Saturday night!
Fights start at 6pm. Bring your own food and beverages to share (Paleo preferred, but not required).
A little background: Anthony Johnson (an accomplished UFC fighter) walked into the Diablo CrossFit gym back in late June/early July at approximately 225lbs. Under Jimmy's (and Cung Le's) tutelage, he has prepared for his fight with Yoshida in the 170lb weight class. Yes you read that correctly, 55lbs . . .
Although not the "main event" Anthony "Rumble" Johnson's bout has been predicted to be one of the most exciting fights of the evening (from USA Today):
"Anthony Johnson vs. Yoshiyuki Yoshida. UFC 104's best bet for action lies with these two fighters. Yoshida has won 10 of his last 11 fights, and none were decisions. Seven of Johnson's nine career bouts ended without going to the scorecards.
Johnson's accuracy, power and unusual reach (listed as 78 inches when he fought Luigi Fioravanti in February) for a welterweight give him an advantage over most 170-pounders on the feet. Yoshida isn't the most refined striker, and Josh Koscheck was able to exploit that weakness with a crushing knockout blow on Yoshida last December.
But the Japanese fighter will pose a threat if he can work his way inside Johnson's long arms, because Yoshida has adapted his judo well for MMA. His hip-toss-gator-roll-anaconda-choke finish of the Man Formerly Known as Jon Koppenhaver at UFC 84 last year was a thing of beauty. Against Brandon Wolff at UFC 98 in May, Yoshida needed just 85 seconds to force a tapout (twice, actually; the referee didn't see the first tap) with a guillotine choke."
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Article (heard about this from Andy Petranek's CrossFit LA): Modern man is a 'Wimp' by historical examples.
"Many prehistoric Australian aboriginals could have outrun world 100 and 200 metres record holder Usain Bolt in modern conditions.
Some Tutsi men in Rwanda exceeded the current world high jump record of 2.45 meters during initiation ceremonies in which they had to jump at least their own height to progress to manhood.
Any Neanderthal woman could have beaten former bodybuilder and current California governor Arnold Schwarzenegger in an arm wrestle.
These and other eye-catching claims are detailed in a book by Australian anthropologist Peter McAllister entitled "Manthropology" and provocatively sub-titled "The Science of the Inadequate Modern Male." . . ."
Click here for complete article.
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Masters Event Saturday
Don't miss the "Masters Event" at CrossFit Sweatshop this Saturday! Cheer on our DCFers as they compete for glory, honor, and BRAGGING RIGHTS! (then come to DCF for the UCF fights afterward!)
Thanks in advance to Nabil for putting on such a great event!
Posted by Jeremy Jones at 4:14 PM | Comments (27)
October 20, 2009
091021 Wednesday "Christine"
Why Lauren is having so much fun and Justin is not. . .I have no idea (Probably because she is beating him).
Workout: "Christine" (at Travis' request, he's leaving us!)
Row 500
12 Bodyweight Deadlifts
21 Box Jumps (20inch)
3 rounds for time.
Record total time.
The alternate workout for those of you still a little tender from Monday's Deadlifts:
"Christine with a twist"
Row 500
12 Push Presses with half bodyweight
21 Box Jumps (20inch)
3 rounds for time.
Record total time.
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Article: Now I've always said that if you think it is expensive to eat good quality food, it is still a lot cheaper than paying for the hospital/pharmaceutical bills later. Apparently, this study says that nutritionally, vegetables, vegetable soups, and fruit are the best 'bang for you buck'. I am not sure I buy the soup thing, but the rest of this report does make some good sense.
I wonder how 'processed' versus 'unprocessed' foods compare? -jj
New affordable nutrition index is first measurement tool to evaluate affordable nutrition
"The ANI is guided by recommendations in the U.S. Dietary Guidelines for Americans and calculates a food score based on nine essential nutrients to encourage (protein, fiber, iron, calcium, potassium, magnesium, and vitamins A, C and E) and three nutrients to limit: saturated fat, added sugars and sodium.
Nearly 300 commonly eaten foods including fresh vegetables, fruits, grains from an independent food intake frequency questionnaire, and various convenience foods, including a variety of Campbell’s® soups, were assessed in the study. Results showed that dark colored vegetables, certain fruits and vegetable soups were among the most affordable, nutritious foods. . ."
Click here for complete article.
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Next Skills Clinic TONIGHT!: "Craig Coaches the Clean"
Wed, Oct. 21 at 7:00 PM
Sign up now by clicking here! (you'll have to sign into your Mind Body account).
Topics to be covered:
Proper Start position
The 2nd pull
The scoop
The catch
Drills to improve technique
The number of athletes who can attend is limited so make sure you sign up right away to reserve your spot! You can purchase 10 packs for specialty clinics by clicking here.
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Justin (pictured above) is also a video producer. Here is a video he was inspired to produce for the Green Day song "East Jesus Nowhere"
Road To Nowhere - Set to "East Jesus Nowhere" by Green Day from On Point on Vimeo.
(There are a few DCFers in the video as well, good luck finding them)
Posted by Jeremy Jones at 8:08 PM | Comments (30)
October 19, 2009
091020 Tuesday "400m Repeats" and "Congratulations Nancy and Alan!"
Kettlebells are Ringing! Congratulations Nancy and Alan! (and stay away from Napa unless you're looking for kids right away). Click "Continue Reading" below for a few more pictures!
Workout: "400m Repeats"
Four rounds,
Run 400m
Rest 2 minutes
Record time for each 400m.
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Next Skills Clinic: "Craig Coaches the Clean"
Wed, Oct. 21 at 7:00 PM
Sign up now by clicking here! (you'll have to sign into your Mind Body account).
Topics to be covered:
Proper Start position
The 2nd pull
The scoop
The catch
Drills to improve technique
The number of athletes who can attend is limited so make sure you sign up right away to reserve your spot! You can purchase 10 packs for specialty clinics by clicking here.
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". . . investigated the effects of a typical American diet, which is high in fat and sugar, compared to an Atkins-type diet, which is high in animal and vegetable fat but low in sugar, on the physiology and behavior of rats. Lesson learned: choosing between the so-called American diet and the Atkins diet can make a difference in managing weight and one’s response to stress. They found that rats fed the American diet exhibited greater anxiety and gained more weight than rats which were fed either the Atkins diet or a control diet, which was low in both fat and sugar. . ."
Click here for complete article.
The Bride showing off her hard earned CrossFit frame.
At the altar (I bet Alan tried to do pull ups on the arch - or at least thought about it).
Jimmy, Jordan, The Groom, and Matt (pre drinks I am told).
Marnie, The Bride, and Michelle
Thanks to Michelle and Matt for the Pictures!
Alan and Nancy - We miss you guys - Can't wait to have you back, but there is no rush!
Posted by Jeremy Jones at 7:26 PM | Comments (36)
September 30, 2009
091001 Thursday "New Schedule Starting Oct 5th!"
+++New Schedule starting Monday October 5th. Check back soon for a complete schedule+++
Nancy doing GI Jane and Virtual Shoveling (not in the same day) HAPPY BIRTHDAY NANCY!
Olympic Weightlifting Warm Up: Hang Squat Clean (or Hang Power Clean to Front Squat for people having trouble with Squat Cleans). 3 sets of 8. Start light, if you feel comfortable, work up to a moderate amount of weight.
Workout: Strict Press
3, 3, 3, 3, 3
Record loads used for each round.
Metabolic Conditioning Workout:
As many wall balls as possible in 5 minutes.
Men: 20lb ball, 10ft target
Women: 14lb ball, 8ft target
Record total repetitions.
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Article: "Link between children who have large social networks in school and better long term health"
". . .For both men and women, the children who were furthest down the pecking order at school had the highest overall risk of serious health problems as an adult.
For instance, they were more than four times as likely to require hospital treatment for hormonal, nutritional and metabolic diseases as the most popular children.
And their risk of mental health problems was more than doubled.
The researchers said the findings could not be explained by social class. . ."
Click here for complete article.
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New Schedule Info - Starting Oct 5th
The primary change is that all the classes are going to be on the hour. So that means that the late morning classes will be at 9 and 10am, and the evening classes will be at 5, 6, and 7pm. All the other classes (the ones on the hour: 5am, 6am, 2pm, weekends, etc) will remain unchanged.
A complete schedule will be posted shortly.
Posted by Jeremy Jones at 8:14 PM | Comments (38)
September 29, 2009
090930 Wednesday "Continuous Pull ups"
Elizabeth meets Sumo Deadlift High Pulls for a second time.
Workout: "Continuous Pull ups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able to complete the number of pull ups required in the allotted minute.
Use as many sets each minute as needed (you can drop off the bar as much as you want).
Record total number of minutes completed and how many pull ups into the last minute.
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Article from Mark's Daily Apple: "The Biggest Loser. . . Is the Audience"
". . . Truth is, I figure it’s about time someone shook America by the lapels and exposed the myths and fallacies in this show, which has become one of the most popular on TV. With all the glowing coverage, the average viewer is starting to think The Biggest Loser somehow represents the indomitability of the human spirit and the triumph of modern bariatric medicine.
Actually, nothing could be further from the truth. It’s a made-for-TV spectacle that has morphed into a cruel hoax perpetrated on the typical overweight person in America who is desperately looking for the weight-loss secret. It shows precisely how NOT to lose weight. Talk about two steps forward and three steps back. A few years ago, I suggested in this post that there were a few things right with the show (I still took them to task for their sponsor choices) but I’ve changed my mind. If this season’s opener, in which two morbidly obese, untrained contestants nearly died trying to race a mile in the heat, is any indication, nothing will do more to prolong the current obesity epidemic than a fixation on the Biggest Loser and its yelling, screaming, puking, crying, collapsing, extreme dieting, six-hour workout mentality. Hell, if I were an obese person watching all this, I’d be thinking, “dude, if this is what it takes to lose the weight, pass me another Twinkie and let’s see what’s on VH1.” . . "
Click here for complete article.
Posted by Jeremy Jones at 7:48 PM | Comments (32)
September 28, 2009
090929 Tuesday 1/2 "Hansen"
DCF invades the Nutrition Certification seminar in CrossFit Monrovia. From left to right, Jordan (standing a little close to. . .), Jimmy (backward sunglasses dude), Kelly (I'm making a Jimmy and Robb 'manwitch'), Robb ("The Man") Wolf, Kate ("I'm a chemist and even I don't want to do the Zone diet"), Nick (aka "Ni-Jo"), Matt (6am rowing fiend), Scott ("Evan Almighty stole my image and I want royalties"). Click here for a slightly blurry group shot with more 'horns'.
Feel free to ask them for any nutritional advice from now on! I also expect all of them to post their favorite Robb Wolf quotes to the comments section.
Workout (in Honor of Bryn's Marine Husband returning home from Iraq): "1/2 Hansen"
5 rounds for time.
15 reps, 70lb Kettlebell swing (men) 53lb Kb swing women.
15 Burpees
30 abmat sit ups (or 15 GHD sit-ups)
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
(for ADVANCED DCFers who have a lot of time only - 45 minute time limit): Full "Hansen"
Five rounds.
30 reps, 70lb Kettlebell swing (men) 53lb Kb swing women.
30 Burpees
30 GHD sit-ups
Record total time.
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Article: "Apple a day keeps the calories at bay?"
". . . Before lunch, the participants were given either nothing, 1½ medium peeled, cut-up apples (about 125 calories), or a similar caloric amount of applesauce, apple juice with added fiber or apple juice without fiber. About 15 minutes later, participants were served an entree of cheese tortellini and tomato sauce.
Participants who had the raw apple consumed 187 fewer calories than at the meals when they had applesauce, juice or nothing. . . "
Click here for complete article.
Don't get me wrong, I love apples. But first of all, 60 or so calories is not that much of a difference for eating a snack 15 minutes before the meal (it makes sense you'd eat less because you'd feel full sooner). Second, 5 weeks of cheese tortellini and tomato sauce for lunch 7 days a week would get very old - maybe that is why they ate less calories! -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:49 PM | Comments (18)
September 25, 2009
090926 Saturday "Fight Gone Bad"
+++Muay Thai Canceled Today! Gym opens at 10am for class!+++
Luca (growing horns!) and DJ Muay Thai Kickboxing trainers (Don't miss DJ, Dustin, and Gabe's fights today!) Details posted yesterday.
Workout: Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).
1 minute rest in between rounds.
Rotate between exercises, 1 minute at each exercise. Use a partner to count your reps. Add up total repetitions for each exercise to get a workout score. You may start wherever you want in the list of exercises, but you may not change the order.
Record total reps.
KILL IT TODAY & CONTRIBUTE TO AN AWESOME CAUSE!!
Today is Fight Gone Bad IV a world-wide CrossFit Charity Event whose proceeds go to fantastic charities: Athletes For A Cure (Prostate Cancer) and the Wounded Warrior Project. Click on each to learn more about these special charities.
Diablo CrossFit did not organize an event this year due to the travel schedules of many people. However, we want to make a contribution! For any DCF athlete that participates in today's Fight Gone Bad workout at the Gym who commits to donate 10 cents for every point they earn to FGBIV - DCF will match the contribution. And, women and newbies may scale their workout as well!
So if you score 250 points, your contribution would be $25! And DCF will match your contributions!!
So, now you have a cause. There is no better reason to nail a PR!
Thank you for your support!
Posted by Jeremy Jones at 10:07 AM | Comments (22)
September 24, 2009
090925 Friday
The Diablotron spawns another in Poulsbo Washington! Kitsap CrossFit was able to use our designs to come up with their own pull up structure called the "Diablotron PNW" (for Pacific North West)
Workout: Deadlifts
5, 5, 5, 5, 5
Record loads used for each round
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
5 burpees
10 Kb swings (men 53lbs, women 35lbs)
Record number of rounds completed.
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Article from Mark's Daily Apple: "The poop on squatting"
". . . I’ve always been one to pull up a stool, have a seat, and ruminate on the past. Learn from what our ancestors did. They made mistakes, sure, but they also made great strides, and to simply wipe that history clean and discard the wisdom contained therein is foolish. If we do that, we risk flushing vital information down the toilet. This is of course old news to most of our regular readers, who take the concept to heart, especially in regards to evolutionary diet and fitness. With every fiber of our being, we pattern our behavior after our ancestral history, because that’s when the formative years of human evolution occurred. Homo sapiens have been eating certain things and exercising a certain way for hundreds of thousands of years, and it doesn’t make sense to mess with a good thing. . ."
Click here for complete article.
(Now I know why Nick and Darren always have to run to the john before a workout. -jj)
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DJ Docto and Dustin Stephens from Diablo CrossFit will be fighting this Saturday in Antioch!
Posted by Jeremy Jones at 8:49 PM | Comments (17)
September 23, 2009
090924 Thursday "Fran"
The coveted Leaderboard has a lot of room to be filled.
Workout: "Fran"
21 - 15 - 9
Thrusters (95lbs men, 65lbs women)
Pull ups
Record total time.
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Leaderboard Rules:
- Workouts must be completed as prescribed.
- Workouts must be witnessed and counted by a DCF trainer (other than the one doing the workout), or during class with a "designated counter" and a DCF coach supervising.
- Only the "top score" will remain on the Leaderboard. All other performances will be 'bumped off' as more people complete the workout better than the required benchmark performance.
- Must be posted as: Date - Name - score - Initials of trainer (i.e. 9/24/09 Kaiser Soze 3:01 JJ)
In short, if you want to get on the board, you have to do the workout with someone counting your reps and a trainer checking form. So for those of you shooting for a Sub 6 Fran (men) or a sub 7 (women), make sure you have someone counting for you!
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Article: "You are what you eat"
". . . According to Dr Humblestone, there are increased cases of young children and teens developing type 2 diabetes, and eventually obesity, which is normally prevalent in those over 35.
Childhood obesity issues are early signs of illnesses like diabetes, hypertension, coronary heart disease, gall bladder disease, respiratory problems, asthma and reproductive hormonal problems.
Ironically enough, he added, "one of the manifestations of civilisation is that we have half of the world dying of diseases caused by being overfed, and other parts where people are dying of starvation."
"But it's not just the amount of food people are eating, but the kind of foods as well," Dr Humblestone explained. "If your child is having a muffin or Danish and an orange juice for breakfast, they may feel energized to go to school, but it is very likely they will feel famished, experience a energy crash hours later, and need more carbs." . . ."
Click here for complete article.
Posted by Jeremy Jones at 8:37 PM | Comments (38)
September 22, 2009
090923 Wednesday "Number 2"
The "Secret Training" program of Mark and Craig.
Workout: "Number 2"
As many rounds as possible in 15 minutes of:
10 Wall Balls (20lb ball, 10' target for men. 14lb ball, 8' target for women)
10 Sumo Deadlift High-pulls (44lb kb or 45lb bar men, 35lb kb or 33lb bar women)
10 Ring Push-ups
10 Double Unders
Record Total Rounds
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This article begs the question: Which comes first - the head injury, or the intoxication?
". . .Experts believe the right dose of alcohol, however, stops the cascade of swelling, inflammation and further destruction of brain cells, known as secondary brain injury.
The latest work, based on more than 38,000 moderate-to-severe head trauma patients, is the large. . ."
Click here for complete article.
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Click "Continue Reading" below to see Jan's Track workout (open to all levels)!
From Jan:
"Hi all,
We will be back on the Track this week and will continue as long as they keep the light on for us, Wednesday evenings at 6:30 at DVC in Pleasant Hill. Everyone is welcome.
This week we will be doing
Warm up 10 min.
6x400 at 10K race pace
with 200 meter walk/jog between
Then cool down 10 min.
Email me directly if you are interested so I know to look out for you. I am
looking forward to getting my butt kicked on the track for the rest of the
season with all of you."
Posted by Jeremy Jones at 8:36 PM | Comments (26)
September 21, 2009
090922 Tuesday
Amy comes down hard off the obstacle and looses at least one balloon. Mountain is hot on her heels.
Workout: Five rounds for time of:
95 pound Hang Power Snatch, 15 reps,
Run 400 meters.
Scaling: Scale down the weight (65lbs for women), or even better, scale down the reps. Go heavier and only do 10 reps (or even 8).
Record total time.
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Article: Supplementation of DHA (like fish oil) boosts cognitive development in infants.
. . . "However, our results clearly suggest that feeding infants formula supplemented with high concentrations of DHA provides beneficial effects on cognitive development. Furthermore, because infants who display superior performance on the means-end problem-solving task tend to have superior IQ and vocabulary later in childhood, it's possible that the beneficial effects of DHA extend well beyond infancy." . . .
Click here for complete article.
Posted by Jeremy Jones at 8:36 PM | Comments (29)
September 17, 2009
090918 Friday "Game Day"
+++Softball Tonight in Danville. Don't miss this epic battle between DCF and Diablo CrossFit!+++
Meg R doing Box Jumps while 3(?) months pregnant! Congratulations Darren and Meg (aka "Strong Mommy Meg")!
What might Meg be doing incorrectly in this photo? (trainers keep it to yourselves)
Olympic Weightlifting Warm Up: Snatch Balance 3 sets of 10. Stay light, go deep. Add weight if you can handle the load with good form.
Workout:As many rounds as possible in 20 minutes.
Run 400m
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).
Record total rounds.
*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.
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Article: "7 Reasons to Eat More Fat" from Timothy Ferris (Dr. Eades x 2 actually)
Some of the highlights:
- Lower abdominal fat.
- Improved Cardiovascular Health
- Research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat lose the most weight.
- Stronger bones (Saturated fat is required for calcium to be effectively incorporated into bone).
- Adding saturated fat to the diet has been shown in medical research to encourage the liver cells to dump their fat content.
- Improved lung function (and lower asthma problems)
- Stronger immune system.
Click here for complete article.
Posted by Jeremy Jones at 8:07 PM | Comments (44)
September 13, 2009
090914 Monday
Diablo CrossFit not only has enough motivated people for one softball team . . . It has enough people for TWO! ("Diablo CrossFit"(top) beat "DCF" (bottom) 12 - 10 last Friday at the first game of the season! Only time will tell which team will come out on top).
Workout: Back Squat
3, 3, 3, 3, 3
Record loads used for each round.
Metabolic Conditioning Workout: Surprise mini metcon brought to you by your trainer.
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Article: Scientists report adulthood body size and cancer risk.
". . .Their results suggested that being overweight in older adulthood was associated with increased prostate cancer risk among white and Native Hawaiian men, but a decreased risk among Japanese men. While excessive weight gain between younger and older adulthood was observed to increase the risk of advanced and high-grade prostate cancers in white men and increase the risk of localized and low-grade disease in black men, it appeared to decrease the risk of localized prostate cancer in Japanese men. . ."
Click here for complete article.
Posted by Jeremy Jones at 7:49 PM | Comments (10)
September 7, 2009
090908 Tuesday "Push Jerks"
Sarah T goes overhead with some push presses.
Workout: "Push Jerk"
3, 3, 3, 3, 3
Record loads used for each round.
Metabolic Conditioning Workout: Row 500m max effort, rest as needed (about 2 minutes is probably good) Row 500m max effort again. Try and beat your first effort with a slower strokes per minute (SPM) rate by increasing the efficiency of your stroke.
Record times for each row and the duration of the rest interval in between.
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Trainer gains 90 lbs of fat to better understand his clients. Good idea, or just an excuse for letting himself go? Post your thoughts to comments.
Posted by Jeremy Jones at 7:56 PM | Comments (24)
August 31, 2009
090901 Tuesday
Morning Crew Morning Brew (the 6am class cracks a few after a particularly hard workout in honor of Eleni's birthday).
Workout: "Filthy Fifty"
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Record total time.
Scaled versions:
"Dirty 30": 30 Reps of Each Exercise
First Timers: 25 Reps of Each Exercise
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Article: Former Woman Olympic Medalist Swimmer (age 71) Fends off Attacker.
". . .The 71-year-old Fraser said Monday the man grabbed her but she fought back.
“This guy came out of the gate and grabbed me and I grabbed him by the ear and I kicked him in the groin,” she told several Australian television stations. . ."
Click here for complete article.
(It's like Coach Glassman says:
'I have this fear that modern medicine will allow us to live until we are 150 years old, but we still enter the nursing home at 75. The second half of our life will be spent watching Oprah, getting fed by a spoon and having our asses wiped for us.
I want people to live past their 90's, without the need of 'assisted living facilities', able to carry their groceries up stairs (a bag in each hand), still frisky in the sack, and if some one tries to mug them at the ATM, the would be robber gets knocked to the ground and a foot on his throat for his trouble.' -jj)
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Events:
Labor day Barbecue scheduled for next Monday at 12:00
Posted by Jeremy Jones at 11:32 PM | Comments (31)
August 26, 2009
090827 Thursday
Fun with Luca on Saturday. Functional training for escaping a natural disaster (hurtling over non-CrossFitters).
Workout: For Time:
50 Wall Balls 10ft, 20 lbs men / 8ft, 14lbs women
50 Pull-ups
35 Wall Balls 10ft, 20 lbs men / 8ft, 14lbs women
35 Pull-ups
20 Wall Balls 10ft, 20 lbs men / 8ft, 14lbs women
20 Pull-ups
Post total time.
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Article: Sugar Consumption needs to be reduced (American Heart Association).
"The American Heart Association is taking aim at the nation's sweet tooth, urging consumers to significantly cut back on the amount of sugar they get from such foods as soft drinks, cookies and ice cream.
In a scientific statement issued Monday, the organization says most women should limit their sugar intake to 100 calories, or about six teaspoons, a day; for men, the recommendation is 150 calories, or nine teaspoons.
The recommendations are likely to prove challenging for many consumers to meet. Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar.
Data gathered during a national nutrition survey between 2001 and 2004 suggest that Americans consume on average 355 calories, or more than 22 teaspoons, of sugar a day. . ."
Click here for complete article.
(Here at DCF, generally we recommend even less 'added' sugar. . . NO SUGAR is best. I am confident the rest of society will catch up some day. -jj)
Posted by Jeremy Jones at 11:48 PM | Comments (7)
August 25, 2009
090826 Wednesday
Eleni does some beer weighted lunges after the workout for her birthday.
Workout: Push Press
3, 3, 3, 3, 3, 3, 3
(that's 7 rounds folks).
Post loads used.
Mini Metcon: As many rounds as possible in 12 minutes
5 Chest to bar pull ups
8 Burpees
100m Farmer carry* (45lb bumper plates men, 25lb bumper plates women)
*No penalty for setting down the bumper plates on the run.
Post rounds and fractions of rounds.
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Article: Study finds that Obese People Have 'Severe Brain Degeneration'
A new study finds obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals, researchers said today.
Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years. . .
Click here for complete article.
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Event: This week!
CrossFit Oakland is having a grand (re) Opening Party Friday, August 28th at 5p.m. (Workout followed by party). Address:
5741 Doyle Street
Emeryville, CA 94608
(510) 595-9348
info@crossfitoakland.com
Post to comments if you want to go (you won't want to miss it!).
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Another Running Workout with Jan Maynard, 6:30pm at DVC track in Pleasant Hill. Click continue reading below to find out the details.
"Hi all,
Come out and join me for our regular track workout this Wednesday evening at 6:30 at DVC in Pleasant Hill.
Everyone is welcome.
This week we will be doing Warm up 1-2 miles 6X800 at 10k race pace with 200 walk/jog between then 2X200 build to all out with 200 walk jog between Then done!
Email me directly if you are interested so I know to look out for you. I am looking forward to getting my butt kicked on the track for the rest of the season with all of you."
-Jan
Posted by Jeremy Jones at 7:25 PM | Comments (25)
August 24, 2009
090825 Tuesday
Congratulations to Mike and Tristin who were just married on Saturday! (click on the photo to enlarge it).
Workout: "2 Minute Defense"
5 rounds at 135lbs men, 85lbs women -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Rest 2 minutes.
Then. . .5 rounds at 135lbs men, 85lbs women -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Notice it says "foot" not meters. Scale the bar weight as needed for proper form.
Post total time.
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Article from Dr. Mike Eades: "Vitamin D-bate D-bunked."
". . .Of course the Vitamin D Council spokesperson is going to heartily disagree (and rightfully so) because it takes much more than that if there is no sun exposure. (The Vitamin D Council recommends somewhere in the neighborhood of 5,000 IU per day, followed up with blood tests for levels.) Now RK has the other side of the debate because the Vitamin D Council obliges.
However, the Vitamin D Council disagrees: “If one regularly avoids sunlight exposure…to obtain this amount from milk, one would have to drink 50 glasses. With a multivitamin, more than 10 tablets would be necessary. Neither is advisable.”. . ."
Click here for complete article.
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Upcoming Events:
"Beverage Mile" competition and barbecue Monday, September 7th (Labor Day). No concrete start times yet. A discussion as to maybe there should be a 5th drink thrown in after the 4th 400m run. Thoughts?
"Fight Gone Bad" Fundraiser for Prostate Cancer Research and the Wounded Warrior Project. Saturday, September 26th.
Posted by Jeremy Jones at 5:19 PM | Comments (28)
August 23, 2009
090824 Monday
+++Muay Thai Canceled Tonight!+++
DCF: Forging Elite Cheeto Consumption.
Workout: Back Squats
5, 5, 5, 5, 5
Post loads used.
Mini Metcon:
As many rounds as possible in 10 minutes:
Row 250m
15 ring push ups
15 back extensions
L sit 15 cumulative seconds
Post number of rounds completed.
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Article: Why Sleep? Snoozing May Be Strategy To Increase Efficiency, Minimize Risk.
"According to the journal Science, the function of sleep is one of the 125 greatest unsolved mysteries in science. Theories range from brain "maintenance" — including memory consolidation and pruning — to reversing damage from oxidative stress suffered while awake, to promoting longevity. None of these theories are well established, and many are mutually exclusive. . .
In humans, the brain constitutes, on average, just 2 percent of total body weight but consumes 20 percent of the energy used during quiet waking, so these savings have considerable adaptive significance. Besides conserving energy, sleep invokes survival benefits for humans too — "for example," said Siegel, "a reduced risk of injury, reduced resource consumption and, from an evolutionary standpoint, reduced risk of detection by predators." . . "
Click here for complete article.
Posted by Jeremy Jones at 8:46 PM | Comments (38)
August 20, 2009
090820 THURSDAY
Shannon M dumbbell snatches in front of the flags.
Workout:
Deadlift: 3, 3, 3, 3, 3
Post loads used. Try to increase the weights used for the last set of 5s by 10 - 20 lbs.
Surprise mini metcon to follow.
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Article: Immune system's use of vitamin D the same for 60 million years.
". . . The fact that this vitamin-D mediated immune response has been retained through millions of years of evolutionary selection, and is still found in species ranging from squirrel monkeys to baboons and humans, suggests that it must be critical to their survival, researchers say. . . "
Click here for complete article.
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Pure Pankration Fights Tonight at 8pm!
Posted by Jeremy Jones at 1:01 AM | Comments (28)
August 18, 2009
090819 WEDNESDAY "Badger"
Laci conquering the 20 inch box.
Workout: "Badger"
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Complete three rounds for time of:
Squat clean, 30 reps (95lbs men, 65lbs women)
30 Pull-ups,
Run 800 meters.
Post total time.
Scaled version: 15 cleans, 15 pull ups, run 800m. If you can't complete the workout in less than 40 minutes it is a DNF. If you scale the workout down, you should go a little heavier on the cleans.
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Article: Sugar (glucose) feeds cancer.
". . ."It's been known since 1923 that tumor cells use a lot more glucose than normal cells. Our research helps show how this process takes place, and how it might be stopped to control tumor growth," . . ."
Click here for complete article.
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Another track workout with Jan for those interested:
"Hi all,
Come out and join me for our regular track workout this Wednesday evening at 6:30
at DVC in Pleasant Hill. Everyone is welcome!"
Click "Continue Reading" below for more information!
"This week we will be doing
Warm up 1-2 miles
1X1200 10K race pace
400 jog
6X400 fast with 200m jog between
Then done!
Email me directly (jenjanjayden@sbcglobal.net) if you are interested so I know to look out for you. I amlooking forward to getting my butt kicked on the track for the rest of the season with all of you.
Meet on the end of the Track next to bathrooms."
-Jan
Posted by Jeremy Jones at 3:28 PM | Comments (44)
August 17, 2009
090818 TUESDAY
Kristine B. wearing her "Don't blow your WOD ('Workout of the day') on the first Jerk. . . Blowing your WOD is never a good thing. Shirt from American River CrossFit - Nice one guys!
Workout: NorCal Games Qualifier workout A
500m Row
30 Burpees
10 Shoulder-to-Overhead (165 lbs men, 95 lbs women)*
Post total time.
*Must be picked up from the ground -no racks- but cleaning the bar each rep is not necessary. Jerks from behind the neck okay.
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Article: "Carnitine for insulin resistance and diabetes"
". . .We can make carnitine but it is estimated that about 75% of our carnitine reserve comes from our diet. Carnitine is mostly stored in muscle tissue (meat) which means that vegetarians do not take in dietary carnitine. However, a healthy vegetarian diet is low fat and therefore vegetarians require much less carnitine. . . "
Click here for complete article.
My question is that how much carnitine is in what meats, and if you eat enough meat (as all good "Primal" eaters should), is there still a benefit to supplementing? -jj
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Upcoming Events
"Pure Pankration" fights Thursday, August 20th
"48oz Mile" competition and Barbecue Monday, September 7th (Labor Day)
"Fight Gone Bad" Fundraiser for Prostate Cancer Research and the Wounded Warrior Project. Saturday, September 26th. (Fight Gone Bad official site, FGB NorCal Site)
- Should we host the Fundraiser at DCF or should we bring a team to CrossFit Oakland? Post to comments.
Posted by Jeremy Jones at 7:46 PM | Comments (23)
August 16, 2009
090817 MONDAY
Nick and Paula visit CrossFit Las Vegas for a workout.
Workout: Thruster
5, 5, 5, 5. 5
Record Loads used.
Conditioning Workout:
Surprise workout that will probably include: box jumps, clapping push ups (on knees if you have to), knees to elbows, and double unders.
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Article: "No evidence that consumption of dairy or animal products increases breast cancer risk"
". . . "These studies highlight two very important points," said American Society for Nutrition Spokesperson Shelley McGuire, PhD. "First we all need to remember that there are really no such things as 'bad' foods. Second, observational studies that show associations between diet and health need to be considered with a proverbial grain of salt. These studies clearly provide additional and strong evidence that consumption of meat and dairy products by women does not, by itself, increase breast cancer risk. Further, moderate and mindful consumption of these foods can be very important in attaining optimal nutrition for most women who often do not consume sufficient iron and calcium." . . ."
Click here for complete article.
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We still have tickets for the Pure Pankration fights this Thursday night! (8pm in San Francisco) Email jeremy@diablocrossfit.com if you are interested in going.
Posted by Jeremy Jones at 8:10 PM | Comments (12)
August 15, 2009
090816 SUNDAY "Helen"
DJ coaching at one of the Muay Thai Kickboxing classes (Monday and Thursday 6:30pm, Saturdays at 9am - open to all Diablo CrossFitters!).
Olympic Weightlifting Warm up: 3 sets of 10 Romanian Deadlifts. Go heavier each set. Focus on bending at the hip and keeping the lumbar curve.
Workout: "Helen"
3 rounds for time.
400m Run
21 kb swings (53lb men, 35lb women)
12 pull ups
Post time to complete.
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Article: Parents Can Help Stop The Obesity Epidemic, Says Psychologist; Healthy Body Image Is First Step
". . . In the last decade, "we've seen a [tenfold] increase in Type-2 diabetes and psychological and social consequences, such as prejudice, rejection, discrimination and low self-esteem in children," Abramson said at APA's 117th Annual Convention. "More than 60 percent of overweight children have one risk factor for cardiovascular disease and 20 percent have two or more risk factors." . . ."
Click here for complete article
.
Posted by Jeremy Jones at 5:26 PM | Comments (12)
August 14, 2009
090815 SATURDAY
DCF 'After hours'. . . (training videos for the new equipment that's on the way - yeah right. I honestly don't know what that thing is in the video. I just remember that it was completely ridiculous. -jj)
Workout: Team "JT"
Teams of 2 people will per form a total of:
42 - 30 - 18
Handstand Push Ups
Ring dips
Push ups
The work can be divided up between both people as desired, but only on partner can be exercising at a time. All of the reps for each exercise must be completed before moving onto the next movement (all 42 HSPUs must be completed before going onto 42 ring dips, etc).
Post partner and total time to comments.
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Article From Mark's Daily Apple: The Primal Blueprint for Busy People – Part 1: Sleep and Stress.
". . .In truth, we’ve done “on the run” posts before with tips on “Primal Pronto” food and exercise, and they’ve been among our most popular. Last week’s comments got us thinking then, why not expand the field? Here’s the first (or third actually) in a series that will put the PB into hyperdrive. Quick, cut to the chase, on the button, effective strategies for living all the PB laws – conveniently constructed with a hectic life in mind. Although the Primal Blueprint is itself designed for efficiency – the most bang for your buck and power for your hour, we all find ourselves in particularly tight circumstances now and then. Work picks up the pace. We add another child to the family. We take on another job or a big volunteer position. We take care of an ailing family member or friend. Real life hits us with a one-two punch that can send us reeling – and send us back to the drawing board to fit in taking care of ourselves. . ."
Click here for complete article.
Posted by Jeremy Jones at 1:24 PM | Comments (10)
August 13, 2009
090814 FRIDAY
Shelby Tancredi (age 9?) Robert and Carrie's daughter rowed 4000meters for a $1 one night at the gym while her parents worked out. She rowed for almost 30 minutes while her parents were in class. She wanted to do something, so Craig put her on the rower thinking she'd last a minute or two - (Like Craig!) He gave her a couple pointers and she was off, with awesome form. Mark walked over 15 minutes later and she was at 2000m - so he offered her a $1 to get to 4000m. She ended up with blisters on her heels because she had no socks. She also didn't want to stop at 4k.
The Tancredi's moved here from Sacramento - they lived in a tough neighborhood and Shelby stayed indoors all the time. Her weight ballooned to over 100 pounds and was considered obese by her doctor. They moved to WC and she started going outdoors - losing 20lbs in 3 months. She probably lost 5 more during that row!
Workout: As many rounds as possible in 20 minutes:
25 Wall ball (men 20lb/10ft, women 14lb/10 ft)
25m Weighted lunges (men 25lbs in each hand, women 15lbs in each hand) Use Dumbbells or bumper plates.
Row 250m
Rest 1 minute
Post number of rounds completed (if you get to the end of the row by the end of the time, count it as a full round).
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Video from Jon Gilson at Again Faster: Wall Balls
Wall Ball Shots from Patrick Cummings on Vimeo.
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Article: Fatty foods affect memory and exercise
". . . Then half the rats were switched to high-fat rat chow (comprised of 55 percent fat), while the remaining rats stayed on their regular chow (which had 7.5 percent fat). After four days, the rats eating the fatty chow began to falter on the maze test — all of them did worse than when they were on their regular chow. On average, the rats on the fatty diet found only five treats before making a mistake. The rats who stayed with their regular food continued the same high level of performance on the maze, finding six or more treats before making a mistake.
Half of the rats had also been trained to run on a treadmill. After only a few days on the high-fat diet, the rats performed 30 percent worse on the treadmill. After five days of testing, the treadmill performance of the rats eating fatty foods had declined by half. . ."
Click here for complete article.
The problem with headlines and studies like this is that people jump to conclusions! Here is some of the fine print. . . The information on the rat food:
"Low-fat rat chow (a standard formula for lab rats)
7.5% fat, 17.5% protein, 75% carb
The fatty acid composition was 19% saturated fatty acids, 18% monounsaturated fatty acids, 62% polyunsaturated fatty acids, and 6% omega-3.
The high-fat rat chow
55% fat, 29% protein, 16% carb
The fatty acid composition was 27% saturated fatty acid, 48% monounsaturated fatty acid and 25% polyunsaturated fatty acid."
Zero omega-3s and not even close to enough carbohydrates to support endurance efforts (the only efforts they tested). This is less "high fat diet" and more "complete crap diet". This also doesn't take into account the human body's ability to shift to a "fat burning" mode versus a carbohydrate based energy system.
Bottom line, we know that in order to excel in health and fitness you must eat copious amounts of fat (the healthier the better) while still eating enough carbohydrates and protein. The performance numbers don't lie (no matter how the rats feel). -jj
Posted by Jeremy Jones at 5:12 PM | Comments (19)
August 12, 2009
090813 THURSDAY
+++5am class canceled on Friday+++
Happy Birthday Jorgy!
Workout: Hang Power Clean
3, 3, 3, 3, 3
Post loads used.
Mini Metcon in honor of Jorgy's Birthday : "Mile Full of Burpees Scaled down"
As many rounds as possible in 8 minutes
Run 100m
10 burpees
Post rounds completed.
(The original version is 16 rounds for time).
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Pankration Fights Next Thursday!
Tickets are $20. We still have tickets at the gym. Talk to Jeremy if you want to reserve some. 6am Matt has offered to tell everyone stories from when he used to DJ at 1015 Folsom.
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Article: Exercise Is Healthy For Mom And Child During Pregnancy, Report States
". . .According to this review article, exercise can strengthen and improve overall musculoskeletal and physiologic health as well as pregnancy related symptoms. Exercise such as aerobics, impact and nonimpact activities, resistance training and swimming:
* eases back and other musculoskeletal pain;
* lowers maternal blood pressure;
* reduces swelling; and
* improves post-partum mood, including sadness. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:21 PM | Comments (36)
090812 WEDNESDAY "400m Repeats"
The class goes over the hang power snatch.
Olympic Weightlifting Warm Up: 30 medicine ball squat cleans. Thighs must go below parallel. Use a few sets and rest as much as you want. Advanced athletes can use a bar and go heavier.
Workout: 4 rounds.
Run 400m
Rest 2 minutes
Record times for each round.
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Video: ESPN's "Outside the Lines: Carry On"
The story of two best friends and their power to overcome the "challenges" of their lives to excel in sport and in life. Warning - this video is a tear jerker.
Click here to watch the video.
I just have to ask - what's your excuse for not training or missing your last workout? -jj
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Article: Optimism Appears To Lower Women's Risk Of Death, Heart Disease
". . .Race also appears to modify the relationship between optimism and death, with a stronger association seen in African-American women as compared to white women. Among African-American women, optimists (vs. pessimists) had a 33 percent lower risk of death across eight years of follow-up. Among white women, optimists (vs. pessimists) had a 13 percent lower risk of death. Researchers also found that optimists (as compared to pessimists) were more likely to be younger (especially in blacks); live in the Western United States; report higher education and income; be employed and have health insurance; and attend religious services at least once a week.
Optimists were less likely to have diabetes, high blood pressure, high cholesterol or depressive symptoms, smoke, be sedentary or have a high body mass index. However, the relationship between optimism and heart disease and death persisted even after considering all of these factors. . ."
Click here for complete article.
Posted by Jeremy Jones at 12:34 AM | Comments (35)
August 10, 2009
090811 TUESDAY "Number 2"
+++5am class canceled this Wednesday and Friday!+++
Mountain coaches Riley in the background, Juliana hammers out the deadlifts on her own.
Olympic Weightlifting Warm Up: 10 overhead squats with light to moderate weight, pausing at the bottom of each rep. 10 heaving snatch balances with light to moderate weight. Us as many sets as needed and rest often to keep good form (you don't have to do it all in one set).
Workout: "Number 2"
As many rounds as possible in 15 minutes of:
10 Wall Balls (20lb ball, 10' target for men. 14lb ball, 8' target for women)
10 Sumo Deadlift High-pulls (44lb kb men, 35lb kb women)
10 Ring Push-ups
10 Double Unders
Post total rounds to comments.
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" . . .One follow-up study of 40,842 longitudinal study participants showed poor fitness level accounted for about 16 percent of all deaths in both men and women. The percentage was calculated by estimating the number of deaths that would have been avoided if people had spent 30 minutes a day walking. This percentage was significantly higher than when other risk factors were considered, including obesity, smoking, high cholesterol and diabetes. The Aerobics Center Longitudinal Study also found that moderately fit men lived six years longer than unfit men.
More examination of 14,811 female patients in the ACLS showed that women who were very fit were 55 percent less likely to die from breast cancer than women who were not in good shape. This was after the researchers had controlled for BMI, smoking, family history of breast cancer and other possible risk factors. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:25 PM | Comments (44)
August 9, 2009
090810 MONDAY "Happy Birthday Vickie!"
They aren't kickball champions, but they can make a mean human pyramid.
Workout: Back Squats
3, 3, 3, 3, 3
Post loads to comments.
Bonus Mini Metcon: (in honor of Vickie's 47th birthday)
4 rounds of
1 rope climb
7 box jumps (24" box)
17 double unders
Post time to comments.
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Video: Here is a Latvian named Konstantinovs squatting 727lbs "raw" (without aid of a 'suit' that assists in squatting).
Coincidentally, he "totals" (squat + bench press + deadlifts) 2,217 lbs. Just for reference here he is doing 55 consecutive pull ups:
.
Did I mention he weighs 308 lbs?
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Article: People get happier as they age.
"Most people get happier as they grow older, studies on people aged up to their mid-90s suggest.
Despite worries about ill health, income, changes in social status and bereavements, later life tends to be a golden age, according to psychologists.
They found older adults generally make the best of the time they have left and have learned to avoid situations that make them feel sad or stressed. . ."
Click here for complete article.
My question is. . . Is it that people that live until their 90's have become 'happier' or is it that people have to learn to be 'happy' if they want to live until their 90's? -jj
Post thoughts to comments.
Posted by Jeremy Jones at 10:02 PM | Comments (43)
August 7, 2009
090808 SATURDAY "Filthy Fifty"
+++Kickball Tournament Today!+++
+++"Fran for Cash" Today!+++
+++UFC Fight Night at the Gym Tonight at 7pm!+++
Hector knows how to get to full extension with his shoulders (and so should you)!
Workout:
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, 35lbs),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Post time to comments and Beyond the Whiteboard.
BEGINNERS - if you have never done this workout before you are required to do the "Dirty Thirty" first (30 repetitions of every exercise). Once you have completed the 30 rep version, you can then complete the full version at a later date.
Modifying for a large class - For this workout to be considered "Rx'ed" it must be completed in order, but the next best thing is to do all the movements in the order at which equipment becomes available up to the last two (burpees and D.U.s). Those must be completed last.
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Website - Our own Judy Phillips has created a great resource for locals looking for smarter food choices:
Weston A. Price East Bay Area: http://wapfeastbay.ning.com/
"Welcome to the Tri-Valley Chapter of the Weston A. Price Foundation, which encompasses Dublin, Pleasanton, Livermore and beyond. We are a non-profit organization connecting like-minded individuals to farmers and other sources dedicated to supplying nutrient-dense foods for our tables by educating, learning and community activism. Our goal is to provide you with accurate nutrition instruction, support a number of movements that contribute to this objective including organic and biodynamic farming, pasture-feeding of livestock, community-supported farms, honest and informative labeling, and prepared and nurturing therapies. As the Tri-Valley Chapter of the Weston A. Price Foundation, we promote the work of the Foundation at the local level. . ."
Posted by Jeremy Jones at 3:26 PM | Comments (25)
090807 FRIDAY
Craig and Darren . . . Action figures?
Workout: Deadlifts
5, 5, 5, 5, 5
Post loads to comments.
Bonus Mini Metcon:
As many rounds as possible in 10 minutes.
10 box jumps (24 inch)
10 sit ups
5 DB push presses with right arm (45lb men, 25lb women)
5 DB push presses with left arm (45lb men, 25lb women)
Post number of rounds completed to comments.
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Article: Beetroot juice is a new performance enhancer?
". . . After drinking beetroot juice the group was able to cycle for an average of 11.25 minutes - 92 seconds longer than when they were given the placebo.
This would translate into an approximate 2% reduction in the time taken to cover a set distance. . ."
Click here for complete article.
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Kate A's video of the 2009 CrossFit games.
Posted by Jeremy Jones at 2:10 AM | Comments (19)
August 4, 2009
090805 WEDNESDAY "Elizabeth" or "Lizzy"
Gratuitous Baby Shot. (Jax loves the gym)
Olympic Weightlifting Warm Up: Romanian Deadlift. 3 sets of 8. Keep the lumbar tight and use those hamstrings. Go light and feel the stretch each rep.
Workout: "Elizabeth"
For time.
21, 15, 9
Squat cleans, 135 lbs men, 85 lbs women
Ring Dips
OR
"Lizzie" From (CrossFit Football)
For time.
12, 9, 6, 3
Power Cleans 185 lbs men, 115 women
Ring Dips
Post chosen workout and time to comments.
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EVENT:
Diablo CrossFit is sponsoring another Pure Pankration Fight Thursday, Aug 20th!
Tickets are $20. Talk to JJ for to get 'em. Last time there were hardly any DCFers there. This time I want to show some pride!
+++++++++++++++++++++++++++++++++++++++++++++
Article: Depression And Inflammation Linked To Pain In Rheumatoid Arthritis Patients
". . .According to this study, the inflammation and depression each independently increased the likelihood of severe pain. The combined effects of high CRP levels and depression predicted severe pain even more strongly. . ."
Click here for complete article.
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"Beyond the Whiteboard" is now paid for by DCF!
That means if you are a member of DCF, your subscription to BTWB is paid for - AS LONG AS - you use it. I went through and cleared out anyone who didn't have any posts, or only had a few from more than 2 or 3 weeks ago. We must pay for this service by the user, so we will only be keeping people who actually use the service.
Enjoy!
Posted by Jeremy Jones at 7:43 PM | Comments (55)
090804 TUESDAY
Fight Fit: Aftermath.
Olympic Weightlifting Warm up: Snatch High Pull (click here to watch a video of the movement performed by gentleman scholar Greg Everett at Catalyst Athletics). 2 sets of 10 reps. Use a lighter weight.
Workout: 6 rounds for time.
10 one armed dumbbell power snatches right (45lb men, 25lb women)
10 one armed dumbbell power snatches left (45lb men, 25lb women)
10 knees to elbows
200m run
Post time to comments.
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Article: "Millions of US Children have low Vitamin D"
"Seven out of ten U.S. children have low levels of vitamin D, raising their risk of bone and heart disease, according to a study of over 6,000 children by researchers at Albert Einstein College of Medicine of Yeshiva University. The striking findings suggest that vitamin D deficiency could place millions of children at risk for high blood pressure and other risk factors for heart disease. . . "
Click here for complete article.
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Track Run at DVC Wednesdays!
Jan Maynard is leading some running work at DVC Wednesdays at 6:30pm.
From Jan: "This week I am doing 1 mile 10K race pace, then 200 meter jog, then 8 X 400 fast with 200 walk/jog recovery." All DCFers welcome!
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Grass Fed Beef Order in the works!
Jan and Jen Maynard are setting up another large order of GrassFed Beef and organic chicken breasts. Please Click "continue reading" below for more details.
From Jan:
"Great deal on Grass fed beef and boneless skinless chicken breast.
Jennifer’s mother is hanging one of her pure grass fed steers for this season and is offering it at a great price when individuals buy a mixed box of meat. We buy a whole steer from her each year and buy chicken regularly and it is always great – she only raises a few steers each year and buys them young so is able to keep her prices low – she also works for the butcher so can get a lower price on butcher fees which are the highest expense. With prices of chicken and beef going up so quickly – we price checked and this is a great deal. Quantities are limited and based on first come first serve basis.
~20 pounds boneless skinless chicken breast - (1-2 breasts per cryo preserve bag)
~30 pounds pure grass fed beef mixed box (steaks, ground beef, roasts, asada, etc.)
~50 pound mixed box of chicken and beef can be purchased in 50 pound quantities for $4.00/lb ($200) per box
All meat is cryo vacuum preserved so it can last in a freezer for >2yrs with maximum freshness.
Jan and Jennifer Maynard will be collecting money for orders which is due by Friday Aug 7th.
Please contact Jan Maynard @jenjanjayden@sbcglobal.net if you are interested or have any questions.
All meat is prepared by certified USDA butchers in a USDA facility ensuring all regulations are followed for good manufacturing processes and the highest quality standards.
Meat will be delivered to Diablo CrossFit Thursday Aug 13th ~7:30pm. Each order recipient will need to pick up their beef between 7:30 and 8:30 or arrange with Jeremy to have it stored at CrossFit."
Posted by Jeremy Jones at 12:15 AM | Comments (42)
August 2, 2009
090803 MONDAY "NEW SCHEDULE STARTS TODAY!"
Craig coaches the class on some of the more advanced features of the Concept 2 rowing machines.
Workout: Overhead Squat
5, 5, 5, 5, 5
Post Loads to comments.
Coach's Corner: If this is a new lift for you, resist the urge to go heavy too soon. Keep it light and practice extra reps. Maintaining "Active Shoulders" is crucial.
Mini Metcon:
As many rounds as possible in 10 minutes.
10 burpees
3 weighted pull ups (men 25lbs, women 15lbs, or use a smaller band if you are still working on kipping pull ups).
Post number of rounds completed to comments.
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Article: Saturated fat is healthy? "The definitive guide to saturated fat." (from Mark's Daily Apple).
"It’s probably the one thing that prevents people from fully buying into the Primal Blueprint. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of sleep and exercise is fairly acceptable to the mainstream notion of good nutrition. The concept of Grok and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.
“But what about all that saturated fat? Aren’t you worried about clogging up your arteries?” . . ."
Click here for complete article.
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New Schedule Starts Today!
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On a more somber note, an occasional DCFer and good friend, Ed T. is currently undergoing chemotherapy and radiation for nasal pharynx cancer. Our thoughts and Prayers go out to him and his struggle. We know that he will dominate this challenge like he dominates his CrossFit workouts.
Click here to go to his blog chronicling his journey.
Hurry up and whoop this cancer thing buddy - we miss you!
Posted by Jeremy Jones at 11:00 PM | Comments (20)
090801 SUNDAY "New Schedule Starts Tomorrow"
+++NEW SCHEDULE STARTS TOMORROW!+++
Vikki continues her quest for pull ups with succeeding in monkey swings.
Workout: "Stadium Workout" from the Games.
Teams of 4, two men, two women if possible. If you perform it by yourself or with less than four people, just rotate through with what you have.
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
Post times and team composition to comments.
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NEW SCHEDULE! MORE CLASSES!
Other than the separation between "Regulars" and "Fundamentals" the primary changes are that there is now 4 classes every night, we added a 2pm class, there is now two morning classes on Saturday and we separated out the "Free Class" from the regular class on Sundays.
"CrossFit Fundamentals" (yellow)
"CrossFit Regulars" (green)
"Muay Thai" (blue)
"Olympic Weightlifting" (light green)
"ESA" or "Elite Scholastic Athletics" (violet)
"Fight Fit" (light orange)
"Free Trial" (yellow)
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(Late Notice) - Happy Birthday D-Roe!
Posted by Jeremy Jones at 12:40 AM | Comments (30)
July 31, 2009
090801 SATURDAY "Happy Birthday Jeff!"
+++New Schedule Starts Monday! Oly Class Canceled for Oly Seminar at 11am!+++
Recognize the shaved head and lack of body fat? It is usually the guy passing you on the runs and it is Jeff B's birthday today!
Workout: As many rounds as possible in 20 minutes
Run 400
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).
Post rounds to comments.
*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.
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Article: "Health Benefits Of Physical Activity More Pronounced In Women"
". . . They found that over a 12 year period, all individuals who increased their exercise by about 180 metabolic units per week (equivalent to an additional hour of mild or 30 minutes of moderate activity per week) displayed decreased levels of triglycerides and increased levels of the "good" HDL cholesterol. However, statistically significant decreases in the "bad" LDL cholesterol were only observed in women, with particularly strong effects in menopausal women and African-American women. And total cholesterol levels were only significantly decreased in African-American women. . ."
Click here for complete article.
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Olympic Weightlifting Class is canceled for Angela Lim's Olympic Weightlifting Seminar that starts at 11am. There is still an extra spot if you are interested.
Posted by Jeremy Jones at 10:08 PM | Comments (19)
090731 FRIDAY "New Schedule!"
+++New Schedule Starting Monday August 3rd!+++
See Below for "Big Kevin's" continuing story of his path to total fitness domination.
Workout:
Work up to a heavy double strict press (strict press x2), then with the same bar:
Strict Press 1 reps
Push Press 3 reps
Push Jerk 5 reps
5 rounds. If you make it through all the jerks, add weight and try again. Rest as needed between rounds. Post loads used to comments.
Mini Metcon: "Annie in under 8"
50-40-30-20-10
Double Unders
Sit ups (anchored feet okay)
Complete as much as possible in 8 minutes (quit at 8 min if you are done or not).
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THERE IS SPACE FOR THE OLYMPIC WEIGHTLIFTING SEMINAR TOMORROW!
Email jeremy@diablocrossfit.com to reserve a spot.
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"I had set the goals back in March to be over 1,000 lbs on the 3 major power lifts and finish a marathon in the same year. I finished the 2nd Half San Francisco Marathon 20 minutes faster than last year today and The only running I've been doing is at CrossFit. Also I got 405 dead, 335 squat and 275 bench in the last 3 weeks. time for new 2009 goals.... thanks for helping me achieve them way faster than I would've without DCF. I gave the horns on some of the marathon pictures so I'll send you one when they come out."
- Big Kevin
See Kevin's other testimonial by clicking here.
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Article: "In battle, hunches prove to be valuable"
". . .Studies of members of the Army Green Berets and Navy Seals, for example, have found that in threatening situations they experience about the same rush of the stress hormone cortisol as any other soldier does. But their levels typically drop off faster than less well-trained troops, much faster in some cases. . ."
Click here for complete article.
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New Schedule Starting Monday August 3rd!
Starting Monday we will have a new Schedule at DCF! The primary changes will be that we will be adding a class in the evening and offsetting the classes by a half hour. That's right! Evening classes will now happen on the half hour! (4:30pm, 5:30pm, 6:30pm and 7:30pm).
We will also be adding classes during the weekdays and on the weekend.
Check back soon for updates!
Posted by Jeremy Jones at 1:30 AM | Comments (26)
July 29, 2009
090730 THURSDAY
Nick and Jorgy coach Travis' starting position for the clean (and don't worry, Travis now has legitimate weightlifting shoes).
Olympic Weightlifting Warm Up: Press from behind the neck 10 reps. Push press from behind the neck 10 reps. Split jerk from behind the neck 10 reps. Use moderate weight. Add weight each round if you feel comfortable.
Workout: For time.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift (225 men, 185 women). No bouncing.
Ring dips
Post time to comments.
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Article: "Errors found in study labeling red meat as cancer causing"
"The epidemiological study that came out two years ago and declared that there was "convincing" evidence to link consuming red meat with cancer, specifically colorectal cancer, was flawed, and now, the author of the report has admitted it and has promised to write a letter to the U.S. Department of Agriculture saying so. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:13 PM | Comments (55)
July 28, 2009
090729 WEDNESDAY "3 times a Newbie"
One of DCF's newest members Anthony "Rumble" Johnson (professional UFC fighter) training under Jimmy's astute tutelage. See a video of AJ in action below.
Olympic Weightlifting Warm Up: Medicine Ball Squat Clean 20 reps. Keep the ball close to the body, no arm pull, the ball shouldn't rotate.
Workout: "3 times a Newbie"
3 rounds for time.
400m Run
10 pull ups
20 push ups
30 sit ups
40 squats
Post time to comments.
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Article: "Trade Liberalization Linked To Obesity In Central America"
"Since trade liberalization between Central and North America, imports and availability of processed, high-fat and high-sugar foods have increased dramatically. Researchers writing in BioMed Central's open access journal Globalization and Health link this influx of American junk food to a 'nutrition transition' in Central American countries, with a growing burden diet-related chronic disease. . ."
Click here for complete article.
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Video: Some highlights of Anthony "Rumble" Johnson's recent fights.
Posted by Jeremy Jones at 10:28 PM | Comments (36)
July 27, 2009
090728 TUESDAY "Rowing Repeats"
Chris and Heather. . . Post caption ideas to comments. I'll start "New couples therapy - working out while wearing matching outfits."
Olympic Weightlifting Warm Up: 20 overhead squats. Break up the sets as much as needed. Use a moderate weight for your ability allows it, otherwise use PVC or an empty bar.
Workout:
4 rounds
500m row
Rest 2 minutes (approximately if there is a large class and not enough rowers).
Post row time to comments.
Try to either A) pace all the rowing efforts so that the times are as close together as possible. or B) Set a PR on the first round, then just try not to throw up for the next 3 rounds.
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Article: "Short Stressful Events May Improve Working Memory"
". . .Researchers at the University at Buffalo have shown, in trials using rodents as an animal model, that acute stress can produce a beneficial effect on learning and memory, through the effect of the stress hormone corticosterone (cortisol in humans) on the brain's prefrontal cortex, a key region that controls learning and emotion.
Specifically, they demonstrated that acute stress increases transmission of the neurotransmitter glutamate and improves working memory. . ."
Click here for complete article.
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EVENTS
Saturday August 1st at 11am. - Olympic Weightlifting Clinic
We will be hosting a 2-hour clinic that will focus on the Olympic lift, the Clean ($75 per current member, or $85 for non members). The clinic will be conducted by USA Weightlifting Club Coach Angela Lim who has been weightlifting for the past eight years and has trained under the coaching of Olympic Coach Jim Schmitz. In this intensive clinic, we will focus on improving the efficiency of the student’s lift.
We will videotape and critique each participant’s lift as well as discuss techniques and exercises to enhance Olympic lifting. Each participant will leave with a one or two day program to reinforce and work on the techniques that were reviewed. The Clinic is open to anyone who is a member of Diablo Crossfit and has a basic understanding of the clean, but wants to focus on technique and increase power. The Clinic is limited to only 7 participants to ensure personal attention and feedback. To sign up, contact Jeremy at jeremy@diablocrossfit.com. Payment must be made in advance to ensure a spot in the clinic.
We are almost out of slots, so only those who have paid up front will be guaranteed a spot. After hearing stories about last weekends seminar, everyone should be thinking about going to this one. Especially if you want to work on your cleans.
Saturday August 8th - Kickball Tournament
Come cheer on the DCF Ladies as they compete in a Kickball tournament at Ygnacio Valley High School field (at Treat and Oak Grove). 10am until approx 4pm. Food onsite - $5 per adult, $3 per child.
Saturday August 8th - "Fran Off at CrossFit Sweat Shop!"
Teams of two (randomly selected teams) will compete in a bracketed double elimination style tournament to win $1000 cash. CHA-CHING! Click here to go to the "Fran Off" website for details.
Posted by Jeremy Jones at 10:17 PM | Comments (28)
July 26, 2009
090727 MONDAY
Diablo CrossFit flying colors at the "Pure Pankration" Fights in San Francisco, July 16th. (Jordan Bouey in the green trunks just started at DCF)
Workout:
Back Squats
5, 5, 5, 5, 5
Post loads to comments.
Mini Metcon after squats.
As many rounds as possible in 8 minutes
20 double unders
10 Box Jumps (24")
5 Chest to bar pull ups
Post rounds to comments.
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Article: "Knee Injuries May Start With Strain On The Brain, Not The Muscles"
". . . University of Michigan researchers studying ACL injuries had subjects perform one-legged squats to fatigue, then tested the reactions to various jumping and movement commands. Researchers found that both legs—not just the fatigued leg—showed equally dangerous and potentially injurious responses, said Scott McLean, assistant professor with the U-M School of Kinesiology. The fatigued subjects showed significant potentially harmful changes in lower body movements that, when preformed improperly, can cause ACL tears.
"These findings suggest that training the central control process—the brain and reflexive responses—may be necessary to counter the fatigue induced ACL injury risk," . . ."
Click here for complete article.
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This is what "6am Matt" had to say about the rowing workshop Saturday:
"I started out the day with my 500 PR @ 132.4
with a little instruction early in the class I set a new 500 PR @ 128.6
and after all the instruction on my last 500 sprint ....Yep new PR 126.7
and my power to weight ratio was 2.38 (she said it was great)
and this is after all the other sprints, and rowing exercises
so yes the class was very good.
thanks
Matt"
We have another workshop this weekend with Angela Lim for mastering the clean. Click on "Upcoming Events" for more details.
Posted by Jeremy Jones at 9:07 PM | Comments (39)
July 25, 2009
090726 SUNDAY "DT"
Laci levitating? Or midway through a power clean?
Workout: "DT"
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
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Article: Progressive strength training benefits older people in their daily life.
". . . Muscle strength decreases naturally as people age. This reduction in muscle strength could affect older adults carrying out daily activities. Progressive resistance strength training is a type of strength training that uses free weights, exercise machines, or elastic bands to strengthen muscles. Key to this type of this exercise is adjusting the resistance, or weight, according to the person's progress. This exercise can be prescribed to help older adults gain the strength necessary to carry out everyday activities such as walking, climbing stairs, bathing or doing housework. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:10 PM | Comments (10)
July 24, 2009
090725 SATURDAY
Martin Pashov front squats 405 for reps.
Olympic Weightlifting Warm Up: One arm dumbbell squat snatch 10 reps right arm, 10 reps left arm. 2 sets. Men use 45s if you can handle it with good form. Women 25s.
Workout: For Time.
800m Run
100 Push-ups
400m Run
100 Sit-ups
200m Run
50 Push-ups
100m Run
50 Sit-ups
Post total time to comments.
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Article: "Footwear alters normal form and function of the foot."
". . . The research was funded by the Fund for Scientific Research – Flanders, and was based on dynamic measurements of pressure distribution under to foot sole during walking. It showed that he foot of habitual barefoot walkers differs, both in shape and in function, from that of habitually shod peers. . . "
Click here for complete article.
Posted by Jeremy Jones at 10:00 PM | Comments (19)
July 23, 2009
090724 FRIDAY
Caption from Nancy (center tank top): "6am... if we have to explain it then you wouldn't understand"
Olympic Weightlifting warm up: Heaving Snatch Balance. (See article below for explanation and video) 3 sets of 5. Use light weights and go up in weight if you feel comfortable.
Workout: For time.
250m Row
25 Double Unders
10 Thrusters (135lbs men, 85lbs women)
Rest 1 minute
250m Row
25 Double Unders
10 Thrusters (135lbs men, 85lbs women)
Rest 1 minute
250m Row
25 Double Unders
10 Thrusters (135lbs men, 85lbs women)
Post total time (including rest intervals) to comments.
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Article: "Weightlifting Epiphanies" the Snatch Balance
". . . The snatch balance is an important exercise for lifters that are uncomfortable in the receiving position of the snatch or that miss lifts due to a poor lockout in the receiving position.
The advantages of the snatch balance over other assistance exercises such as overhead squat and snatch drops are: . . ."
Click here for complete article.
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EVENTS
Rowing Clinic This Saturday! There is still a few spots left so be sure to email jeremy@diablocrossfit.com it you would like to attend.
We are also having our Olympic Weightlifting Clinic with Angela Lim next weekend (August 1st). In addition to coaching, she will be doing video analysis of everyone's lifts at the seminar. Space is limited on this seminar so please register early by emailing jeremy@diablocrossfit.com.
Posted by Jeremy Jones at 9:41 PM | Comments (27)
July 22, 2009
090723 THURSDAY
Danny and Tara trying to get a PR on Helen.
Olympic Weightlifting Warm Up: Snatch grip high pull from the ground. 5 reps, 3 sets. Start light and go up in weight if you feel comfortable.
Workout:
Deadlift
3, 3, 3, 3, 3
Bonus mini metcon to follow.
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Article: Obesity drug shows promise in testing (actually it seems to be a psychological drug. -jj)
". . .The studies tested Contrave32, which combines bupropion, a drug used against depression and smoking habits, with naltrexone, which is used to fight alcoholism and opiate addiction. Orexigen CEO Mike Narachi said the drug "targets behavior and reward pathways in the brain."
Dennis Kim, who leads Orexigen's obesity and metabolic-disorders unit, said Contrave is "the first drug I'm aware of that addresses cravings in terms of obesity." . ."
Click here for complete article.
Posted by Jeremy Jones at 6:24 PM | Comments (39)
090722 WEDNESDAY
Running with the medicine ball looks like a ball of fun for all involved.
Olympic Weightlifting Warm Up: Strict press 5 reps. Push press 5 reps. Push Jerk 5 reps. Split jerk 5 reps. Start with the PVC or empty bar. Use the same weight for all sets. Try again with more weight if you feel comfortable with the movement.
Workout:
10 rounds for time.
10 pull ups
10 ring dips
Scale this workout down by doing less reps and using a harder band than you'd normally use (i.e. use a smaller band and do 10 sets of 5). This is a MUCH better way to scale for pull ups and ring dips than using more assistance and doing all 100 repetitions. Also, if you can do 10 - 15 repetitions in a row (without the bands for example), don't even think about using a band for this workout.
Post time to comments.
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Article: Stressed out parents may up asthma risk
". . . As expected, children exposed to more air pollution had a higher risk of asthma, but this risk was further increased if their parents were stressed and described their lives as "unpredictable", "uncontrollable" or "overwhelming". . . "
Click here for complete article.
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Make sure you email jeremy@diablocrossfit.com if you would like to go to the Concept 2 Rowing seminar this weekend at DCF. Space is limited, so reserve your spot right away! Go to our "Upcoming Events" page for more details.
Posted by Jeremy Jones at 12:14 AM | Comments (21)
July 20, 2009
090721 Tuesday
Sarah's shirt "Big Snatch" - "But I'm Still a Lady"
Olympic Weightlifting Warm Up: Power Snatch + Overhead Squat 15 reps (complete 1 power snatch to get the weight overhead, then perform one overhead squat. Set the weight down and start again). Use a light to moderate weight. Take your time.
Workout: 6 rounds.
Run 200m
Rest 1 minute
Post times to comments. (Compare to 400m repeat times. . . Check your 400m repeat times and try and maintain the same or better pace for these efforts -the 200s should take half the time as the 400s- There is less total distance here, but there is also less rest after each effort. Sprint hard, and try and maintain consistent numbers for each effort.)
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Article: The Fitness Spotlight gives a great article on goal setting.
"One of the biggest problems I see with people and their workouts is that they don’t actually have a tangible goal. They want to workout X number of times per week for Y number of minutes. But what does that mean? Does that mean walking on a treadmill? Or doing an hour of various weightlifting exercises (and which ones at what intensity)? Cardio-kickboxing? Beating on a punching bag? Running 15 miles?
Or they have goals like running a half-marathon in under 2 hours or squatting their bodyweight. But they have no plan to get there. Their efforts are haphazard and completely random. Unfortunately, without a set of goals and a plan to reach those goals, you never know where you’re going to end up. You’ll likely float from one thing to the next, never making any major progress because you never planned.
It’s time to set some goals and create a plan to reach them. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:03 PM | Comments (32)
July 18, 2009
090719 SUNDAY
Irish and Maynard. Tent dogs.
Workout:
Tabata deadlift (135lb men, 95lb women, barbell deadlifts)
Tabata dumbbell push press (men 45lb dbs, women 25lb)
Tabata burpee
A "Tabata" is 20 seconds of work followed by 10 seconds of rest. 8 rounds total (4 minutes). Count reps for each round. Your 'score' for each exercise is the lowest number of reps completed in any one round.
Add the 'score' for each exercise for a total score. Post total score to comments.
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Article: More evidence that short bursts of intense exercise fends of disease.
". . . "Within just two weeks, the young men experienced, on average, a 23-per-cent improvement in how well they used insulin, according to the findings published in the journal BMC Endocrine Disorders.
Dr. Timmons believes the "maximum effort" workout essentially uses up all the carbohydrates (complex sugars) packed away in the muscles. "If you deplete the muscle stores of carbohydrate, then they act extremely efficiently at taking up dietary glucose and storing it,". . ."
Click here for complete article.
Posted by Jeremy Jones at 7:18 PM | Comments (16)
July 17, 2009
090718 SATURDAY
Jamie, Jeremy and Ducky wearing their horns at the games.
Workout:
3 Rounds for time.
24 feet of broad jumps*. Count the number of repetitions needed to complete the distance.
Perform 2 kettlebell swings for every broad jumps used. (men use 53lbs, women use 44lbs)
Perform 3 ring push ups for every broad jumps used.
Perform 4 abmat sit ups for every broad jumps used.
Post time to comments.
*A broad jump is performed by jumping forward with both feet together. No running or stepping allowed. To measure the distance, use the tiles in the gym, they are 4' by 6', or a tape measure.
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Article: Stress and depression worsen childhood asthma.
". . .The study involved 90 children with asthma, aged 7-17. Forty-five asthmatic children with symptoms of depression were compared with 45 asthmatic children without symptoms of depression. Both groups viewed scary, sad (death) and happy scenes from the movie E.T.: The Extraterrestrial.
All children wore electrodes to collect data on heart and respiratory function, which showed the level of activation and reactivity of the sympathetic and parasympathetic divisions. The researchers assessed airway function before the movie, after the death scene and after the movie.
"The depressed group consistently showed greater parasympathetic activation along with decreased sympathetic activation in response to the emotional provocations – a pattern that would have a detrimental effect on the airways," said Miller. . ."
Click here for complete article.
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The Firefighter Combat Challenge (and Chili cook off) is this weekend in Fremont. Go cheer on Jeff Leonard (who just placed 15th at the CrossFit Games) and Deya (occational DCF visitor and Delta CrossFit member)
Here is a video of CrossFitter Brandon Cunningham doing the Challenge in 1:22.
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EVENTS
July 25th (Next weekend!) - Rowing clinic at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.
August 1st - Olympic Weightlifting Clinic with Angela Lim at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.
August 22 & 23 - CrossFit One World will be hosting a "Running and Endurance" certification. Sarah and I have both done it and we highly recommend it, especially for those athletes looking to combine endurance sports and CrossFit. Cost is $595. $495 for LE/MIL/FIRE Click here to register.
Posted by Jeremy Jones at 4:03 PM | Comments (8)
090717 FRIDAY
Coach Glassman visits the DCF tent at the 2009 CrossFit Games.
Workout:
Back Squat
3, 3, 3, 3, 3
Post loads to comments.
Bonus mini metcon to follow.
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Article: Previous Exercise Helps Stroke Patients Recover Faster.
"A person who has exercised regularly prior to the onset of a stroke appears to recover more quickly, say researchers from Mayo Clinic in Florida, who led a national study. . ."
Click here for complete article.
Posted by Jeremy Jones at 2:36 AM | Comments (24)
July 15, 2009
090716 THURSDAY "Goodbye Prashant and Shilpa!"
Shilpa (and Prashant practicing bar levitation in the background) will be leaving us. Today is their last day!
Olympic weightlifting warm up: 30 medicine ball cleans. Take your time (use a few sets if needed) and really practice dropping quickly.
Workout (We came up with this workout for them):
2 rounds of:
10 Pull ups
20 lunges (alternating R, L for 10 each leg)
1 Rope climb
30 Double unders
Rest 1 minute
2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders
Rest 1 minute
2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders
Post total time to comments (include minute rests).
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Article: Chef Alan from Chevy's tells us how to eat Paleo at Chevy's:
(Here is a video of Alan talking about the fresh foods and dishes at Chevy's. For what it's worth, Alan is also over 20lbs lighter than when this video was made because of of his Paleo food choices - Nice Job Alan!)
Now on to the Paleo Stuff, From Alan:
"Ok, so for eating at Chevys paleo, I'll start by telling you what I eat religiously. Almost every day I eat at lunch at Chevys and I cross between three main items. . .
(click continue reading below for complete article.)
Fajita Salad, it's tossed table side, you get a choice of chicken, steak, carnitas, or shrimp. I usually go with anything but carnitas and usually double the protein. Must be ordered without cheese (jack and cotija), and no tortilla strips. It comes with 3oz chipotle apple vinaigrette and that is made with olive/canola oil blend or you can go with fat free salsa vinaigrette (salsa, vinegar, honey)
Santa Fe Chopped salad with salsa vinaigrette, must be ordered with no blue cheese, no bacon and no roasted corn salsa. So, basically you are getting romaine, avocado, chicken and roasted peppers. Pretty good actually. I usually order extra chicken and avo.
Fajitas.....any type, chicken, beef, shrimp, salmon, or carnitas. Always order...no beans, no rice, no tortillas, no sour cream (ask for extra pico and guac, it's free), NO CORN STUFF (tamalito), everyone loves it but it is Baaaad for you, shortening, butter, margarine, whole milk, sugar, corn, corn meal, flour. All the enemy.
We also have a vegetable medley that we serve as a veg fajita. green beans, broccoli, roasted garlic, zucchini, yellow squash, mushrooms, red bell peppers and carrots. Ok, so pick out the carrots and order this as a side veg and say "no butter please".
I always order, every day, a side of guacamole no cotija cheese on top please, and tortilla soup, no tortilla strips, cheese, or corn salsa.
NEVER chips but always salsa.
If you know Paleo and aren't afraid to bug your server with a ton of questions, we have found it really easy to eat Paleo out at our favorite places. I know I have an advantage being a chef, but with a few basic cooking principle "know hows" like steaming and grilling (and knowing that most kitchens are happy to create items using menu products) you can eat anywhere."
-Alan Skversky
Thanks a bunch for that input Alan! I know that the coaches at DCF order Chevy's take out all the time. Now maybe we can start a new trend with many other 'paleo diners' out there. And I leave you with Nick repping the "horns" at the Chevy's in Gilroy at the 2009 CrossFit Games. -jj
Posted by Jeremy Jones at 6:45 PM | Comments (34)
July 14, 2009
090715 WEDNESDAY "Grace"
Darren makes the 'Jumbotron' shine.
Olympic weightlifting warm up: Push Jerks (aka "Power Jerks"), 3 sets of 10. Add weight each round if you feel comfortable. Take the weight out of the racks if you wish. Get coordinated, but don't burn out. You'll probably want to use jerks for the workout.
Workout: "Grace"
30 Clean and Jerks (really just from the ground to overhead).
135 is "Rx'ed", but use 95 pounds, 65 pounds or broomstick as needed to maintain good form.
Post time to comments.
Remember that your time can only be posted on the DCF Leaderboard if your performance is witnessed by a DCF trainer and/or counted by a third party.
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Article: "Obesity linked to child of same sex as parent"
"A study of 226 families by Plymouth's Peninsula Medical School found obese mothers were 10 times more likely to have obese daughters.
For fathers and sons, there was a six-fold rise. But in both cases children of the opposite sex were not affected.
The researchers believe the link is behavioural rather than genetic. . .
They found that 41% of the eight-year-old daughters of obese mothers were obese, compared to 4% of girls with normal-weight mothers. There was no difference in the proportion for boys.
For boys, 18% of the group with obese fathers were also obese, compared to just 3% for those with normal-weight fathers. Again, there was no difference in the proportion for girls. . ."
Click here for complete article.
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Upcoming Events!
Rowing Clinic, with Concept II - Saturday July 25th at 11am.
The 3 hour session will be $75 for Diablo CrossFitters and $85 for Non DCFers. Performed by "Concept 2" (the manufactures of the rowing machines), this seminar will cover the basices of the rower, rowing technique, settings for the feet and the damper, as well as how to use the monitor to maximize your rowing efficiency. Email Jeremy at jeremy@diablocrossfit.com if you are interested. Space is limited, so you will need to pay in advance to reserve your spot. DON'T WAIT! This is only a week from this Saturday!
Olympic Weightlifting Clinic - Saturday August 1st at 11am.
We will be hosting a 2-hour clinic that will focus on the Olympic lift, the Clean (also $75 per current member, or $85 for non members). The clinic will be conducted by USA Weightlifting Club Coach Angela Lim who has been weightlifting for the past eight years and has trained under the coaching of Olympic Coach Jim Schmitz. In this intensive clinic, we will focus on improving the efficiency of the student’s lift. We will videotape and critique each participant’s lift as well as discuss techniques and exercises to enhance Olympic lifting. Each participant will leave with a one or two day program to reinforce and work on the techniques that were reviewed. The Clinic is open to anyone who is a member of Diablo Crossfit and has a basic understanding of the clean, but wants to focus on technique and increase power. The Clinic is limited to only 7 participants to ensure personal attention and feedback. To sign up, contact Jeremy at jeremy@diablocrossfit.com. Payment must be made in advance to ensure a spot in the clinic.
Posted by Jeremy Jones at 9:59 PM | Comments (28)
July 13, 2009
090714 TUESDAY
Jeff Leonard - 15th fittest man on the planet (and occasional DCFer).
Olympic weightlifting warm up: Power clean to front squat, 10 reps, 3 sets. Keep it light and add weight each set if you feel comfortable. Catch the power clean in a partial squat, pause, then go down to full squat (don't stand all the way up after the power clean, then go down into squat). Make sure to warm up and stretch out your wrists.
Workout: For time.
1000m Row
21 Ring Dips
500m Row
15 Ring Dips
250m Row
9 Ring Dips
Post time to comments.
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Article: "Sporting News" Covers the 2009 CrossFit Games.
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Article: Elevated insulin linked to increased breast cancer risk.
". . .After dividing the participants into three groups based on their insulin levels, the researchers found that women in the upper third for insulin level were more than twice as likely to develop breast cancer compared with women in bottom third for insulin level. The association between insulin level and breast cancer risk was even stronger for those women who had not received treatment in the clinical trial (i.e., the placebo participants) or were in the observational component: women in the upper third for insulin level had a more than three-fold increased risk for breast cancer compared with those in the bottom third.
Notably, the link between elevated insulin level and breast cancer was strongest among lean women and weakest among obese women (who, in general, have higher insulin levels compared with lean women). "This finding is potentially important because it indicates that, in postmenopausal women, insulin may be a risk factor for breast cancer that is independent of obesity," . . ."
Click here for complete article.
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This Thursday Night!
JJ will be cornering James Erickson at the Pure Pankration Fights. Tickets are $20, talk to JJ (we might even be able to get you a deal).
Posted by Jeremy Jones at 4:23 PM | Comments (24)
July 12, 2009
090713 MONDAY "Darren Rosten - 39th fittest man on the planet!"
Darren Rosten - 39th fittest man on the planet.
Workout:
Snatch
3, 3, 3, 3, 3
Beginners work muscle snatch. More experienced lifters can try power snatches or squat snatches. Letting go of the bar before completing 3 reps counts as a failed set.
Post loads to comments.
Bonus mini metcon to follow.
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Article: "Oral/body inflammatory connection explained"
"Is your head where your heart is? It may be now. A strong connection between periodontal disease and cardiovascular disease (CVD) has been suggested in recent clinical studies. As many as 75 percent of adults in the United States have been affected by periodontal disease and an estimated 80.7 million adults (1 out of every 3) have been a victim of CVD in 2006 according to the American Heart Association. From the 80.7 million adults in the United States, 38.2 million are less than 60 years of age, which is almost 50 percent. . ."
Click here for complete article.
Posted by Jeremy Jones at 7:18 PM | Comments (40)
July 10, 2009
090711 SATURDAY
+++CLOSED SUNDAY (no class at 10am or 3pm due to the games!)+++
+++3pm classes will be canceled this weekend due to the games. But don't worry, I'll be posting workouts you can do at home so if you can't make the morning classes you can still get a workout in! Olympic lifting class and Muay Thai is canceled this weekend as well.+++
Diablo CrossFit Games 2009 Affiliate Cup Results:
Overhead squat pull up workout place: 31, Score: (840)
Hill Relay Run place: 30, Time: (0:12:28.400000)
Stadium Metcon place: 11, Time: (0:18:00.300000)
Overall Place: 16th out of 97 teams (2nd place for the Bay Area!)
(Not bad considering J dizzle's knee surgery two weeks ago, Yvonne's need for shoulder surgery and Jorgy's 103 temperature yesterday).Workout:
4 rounds for time.
Run 400m
50 air squats
Post time to comments.
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Article: Diets that are bad for your teeth are bad for the rest of your body as well
". . . Hujoel reviewed the relationships between diet, dental disease, and chronic systemic illness in a report published July 1 in The Journal of Dental Research. He weighed two contradictory viewpoints on the role of dietary carbohydrates in health and disease. The debate surrounds fermentable carbohydates: foods that turn into simple sugars in the mouth. Fermentable carbohydrates are not just sweets like cookies, doughnuts, cake and candy. They also include bananas and several tropical fruits, sticky fruits like raisins and other dried fruits, and starchy foods like potatoes, refined wheat flour, yams, rice, pasta, pretzels, bread, and corn. . ."
Click here for complete article.
Posted by Jeremy Jones at 8:40 PM | Comments (5)
July 9, 2009
090710 FRIDAY
+++3pm classes will be canceled this weekend due to the games. But don't worry, I'll be posting workouts you can do at home so if you can't make the morning classes you can still get a workout in! Olympic lifting class and Muay Thai is canceled this weekend as well.+++
Setting up for the 2009 CrossFit Games - Notice where everyone's eyes will be.
Workout:
Strict Press
3, 3, 3, 3, 3
Post loads to comments.
Bonus Mini Metcon To follow.
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Article: Another study showing a reduced diet thwarts aging and disease.
"Writing today in the journal Science, a team of researchers at the University of Wisconsin-Madison, the Wisconsin National Primate Research Center and the William S. Middleton Memorial Veterans Hospital reports that a nutritious but reduced-calorie diet blunts aging and significantly delays the onset of such age-related disorders as cancer, diabetes, cardiovascular disease and brain atrophy. . .
Click here for complete article.
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Video: I don't think these monkeys are taking advantage of the whole life extension / reduced disease thing.
Posted by Jeremy Jones at 9:03 PM | Comments (21)
July 8, 2009
090709 THURSDAY "Farewell to Jesse!"
+++3pm classes will be canceled this weekend due to the games. But don't worry, I'll be posting workouts you can do at home so if you can't make the morning classes you can still get a workout in! Olympic lifting class and Muay Thai is canceled this weekend as well.+++
Tomorrow is Jesse's last day with us (Friday)! Yet another DCFer is joining the Navy! Farewell and Fair winds Sailor.
Olympic Weightlifting Warm Up: Pressing Snatch Balance, 10 reps. Snatch Balance, 10 reps. Heaving Snatch Balance, 10 reps. Start light, add some weight if you feel comfortable, but don't go heavy.
Workout: Team Murph (Per Jesse's request - he wanted do 'team' because it would be more competitive and "fun").
Teams of two will complete one "Murph" (by dividing the work between them)
For time.
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Use a 20lb weight vest if one is available (you'll have to trade with your partner).
One teammate works out while the other rests. The work can be divided between each teammate as desired, but all the reps must be completed before moving on to the next exercise! That means all 100 of the pull ups must be completed before moving on to push ups, etc.
Post time to comments.
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This weekend CrossFit fans from around the world will converge on the Ranch in Aromas for the CrossFit Games to watch some of the world’s most fit athletes vie for the title of Fittest Athlete in The World. Certainly, many other sports and venues can claim to have the fittest athletes, but only one contest is completely dedicated to producing the fittest athlete across broad time and modal domains: The CrossFit Games.
Now in its third year, the CrossFit Games has grown from an “anyone can enter” type venue, to a global contest of qualifying events that produced the best CrossFit athletes from around the world. If you haven’t already visitied the CrossFit Games site, then go immediately and preview the amazing athletes who qualified for this incredible event. Male athlete accomplishments incude Chris Spealler’s 106 consecutive pull-ups, Jerome Perryman’s 606lb deadlift, Bionic’s sub-2minute Fran and more! The women include Caity Matter, former pro-basketball player, with a Clean & Jerk PR of 190lbs, Cyndi Frieling with a 365lb dead lift, Gillian Mounsey with a 128lb press and 28 rounds of Cindy. These incredible people will go head to head in FIVE events on Saturday!
Diablo CrossFit’s Darren Rosten (Check out his profile by clicking here.) qualified for the Games by placing 2nd overall in arguably one of the strongest regions in on the planet. His 1st place finish in the grueling final event was one of the most exciting, hair-raising, emotional athletic feats I’ve ever witnessed.
Diablo CrossFit’s newest member, Jeffrey Leonard, will be competing in the Games as well. Jeffrey placed first overall at the NorCal Regional Event and will be competing in the FireFighter Challenge (his 1st love!) the week following the Games! Jeff is an incredibly strong athlete with fantastic Olympic lifts. Check out his profile by clicking here.
And here is a video of Jeff doing "Isabel" at DCF last week:
If you can’t come and cheer Darren & Jeffrey on, then stay tuned to the CF Games website for live updates or listen in to CF Radio for their live broadcasts from the Games. http://games2009.crossfit.com/thegames/radio-at-the-games.html
The CrossFit Games is also the site for the Affiliate Cup Challenge – awarded to the best Affiliate Team in the world. 99 Teams of 4 -6 athletes (at least two women!) will be competing on Friday and Sunday for the bragging rights to the most fit affiliate in the world. At Diablo CrossFit, with so many awesome athletes capable of participating, we held an Affiliate Team Competition to determine our participants. After 3 brutal workouts completed in two days,
Diablo CrossFit’s Awesome Affiliate Team is:
Josh Jorgensen aka "Jorgy"
Jeremy Jones aka "JJ"
Mike Penland
Yvonne Howard
"J Dizzle"
Carry Warner
J-Dizzle is literally recovering from knee surgery one week ago. Yvonne is nursing a shoulder impingement that has limited her range of motion. Both say they are up to the battle this weekend.
They have been training together now for about four weeks, attempting to prepare for whatever might come their way in Friday’s three workouts! Sunday will determine the overall champion.
Come cheer your DCF Affiliate team on Friday and hang with some cool CrossFit people from around the world. If you think our DCF community is cool – wait until you meet CrossFit people from everywhere else. The competition is amazing, the people are friendly, the athletes are unbelievable and the event is a blast.
Posted by Jeremy Jones at 8:14 PM | Comments (35)
July 7, 2009
090708 WEDNESDAY
+++3pm classes will be canceled this weekend due to the games. But don't worry, I'll be posting workouts you can do at home so if you can't make the morning classes you can still get a workout in! Olympic lifting class is canceled this weekend as well.+++
Jamie loves tire flips.
Olympic weightlifting warm up: Overhead squat - 10 reps with PVC, 10 reps with empty bar, 10 reps with empty bar again or light load.
Workout:
With a continuously running clock, perform one sumo deadlift high pull the first minute, two SDHPs the second minute, three SDHPs the third minute, until you are unable to complete the designated number of reps in the minute allowed. Use as many sets as need each minute.
Rx'ed weight is 135lbs for elites, 95lbs for intermediates and 65 (or less) for beginners. But don't think that lighter is "easier" on this one.
Post number of rounds, and number of reps completed into the last round. (i.e. 9 rounds +8 reps)
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Article: "Coffee (caffeine actually) may 'reverse' some symptoms of Alzheimer's."
". . .The mice were given the equivalent of five 8 oz (227 grams) cups of coffee a day - about 500 milligrams of caffeine.
The researchers say this is the same as is found in two cups of "specialty" coffees such as lattes or cappuccinos from coffee shops, 14 cups of tea, or 20 soft drinks.
When the mice were tested again after two months, those who were given the caffeine performed much better on tests measuring their memory and thinking skills and performed as well as mice of the same age without dementia. . ."
Click here for complete article.
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Today is your last day to get tickets online for the discounted price for the CrossFit Games! You have until midnight. Tickets go up to $20 a day plus parking after that. You won't want to miss this year's games. Trust me.
Posted by Jeremy Jones at 9:32 PM | Comments (34)
July 6, 2009
090707 TUESDAY "Helen"
Darren prepares for the Games; smile on his face, trashcan at the ready.
Olympic lifting warm up: Hang power clean from the mid thigh, 10 reps. Hang power clean from just above the knee, 10 reps. Hang power clean from below the knee, 10 reps. Keep it light. Use the same weight every round. Rest between sets. Make sure to pause at the bottom of the catch (don't just stand right up after catching the weight).
Workout: "Helen"
3 rounds for time.
400m run
21 kettlebell swings (54lb men, 35lb women).
12 pull ups
Post time to comments.
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"Participating in team sports is associated with a reduced likelihood of youths becoming established smokers, according to a new report. However, exposure to movie smoking appears to be associated with an increased risk of established smoking in both team sport participants and nonparticipants. . ."
Click here for complete article.
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We will be open different hours this weekend due to the CrossFit Games - Be sure to check back to see exactly what schedule changes are happening.
Remember to email laci.jackson@gmail.com if you plan on attending. We are organizing things like carpooling, food, etc.
Right now we are looking for folding tables, another BBQ, and some kind of carpet we can put down. to stay out of the dirt.
Events are starting at 9am on Friday. The Affiliate Cup teams will do 3 workouts. Darren and Jeff will be completing as many as 5 workouts on Saturday. The top athletes for each day will go on to do additional workouts on Sunday. . .
I predict it is going to be a CrossFit Massacre. Bodies strewn about. Blood. Tears. Cheering. Totally Epic.
Read more about the formats here: CrossFit Games Site - Scoring and Structure.
Posted by Jeremy Jones at 2:39 PM | Comments (48)
July 5, 2009
090706 MONDAY
Wife Elani makes sure "Matt 6am" hits full extension.
Olympic weightlifting warm up: One arm dumbbell squat snatch 5 right, 5 left. 3 rounds. Use a light weight and go up if you feel comfortable. Squat as low as possible each rep (hamstrings to calves if you can do it).
Workout:
Front Squats:
5, 5, 5, 5, 5
Post loads to comments.
Bonus mini metcon to follow.
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Article: "Police Work Undermines Cardiovascular Health, Comparison To General Population Shows"
". . . Violanti and colleagues have been studying the role of cortisol, known as the "stress hormone," in these police officers to determine if stress is associated with physiological risk factors that can lead to serious health problems such as diabetes and cardiovascular disease. . .
"When cortisol becomes dysregulated due to chronic stress, it opens a person to disease," he said. "The body becomes physiologically unbalanced, organs are attacked and the immune system is compromised as well. It's unfortunate, but that's what stress does to us." . . ."
Click here for complete article.
Posted by Jeremy Jones at 7:58 PM | Comments (25)
July 3, 2009
090704 SATURDAY "Griff"
+++Class at 10am Today! No class at 3pm.+++
Happy Fourth of July!
Workout: "Griff"
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008.
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
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Article:
Ripped, literally: as in the muscles of some new recruits to the fad of fitness bootcamps.
". . . But as the morning progressed and the workout intensified, something didn't feel right. It hurt too much. Maybe it was the repeated strain on her wrist, which had seven pins in it from a previous injury, or maybe it was jumping from high platforms into squats, but Kahn soon began to wonder whether fitness bootcamp could land her in the hospital. Even though she was new, instructors had hardly asked about prior injuries and offered no novice modifications for the exercises. . ."
Click here for complete article.
For what it is worth - We hold CrossFit San Francisco in the highest regard. This inaccurate and non-factual article seems to look for a shock factor rather than provide any real information or advice. There are few gyms that I would recommend higher than CFSF. -jj
Posted by Jeremy Jones at 9:44 PM | Comments (19)
July 2, 2009
090703 FRIDAY "Angie"
Heather working out the day after breaking her thumb. What is your excuse for not coming in? (From what I understand, her injury involved a Jeep, ninjas and a drunken goat).
Olympic lifting warm up: Romanian Deadlift, 3 sets of 8. Go light, keep a flat back, and work those hamstrings.
Workout: "Angie"
Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.
Post time to comments.
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Article from Robb Wolf's Blog
Post Workout Nutrition: High or Low Carb?
"When we talk health and longevity we are talking insulin management and carbohydrate flux. For many people insulin resistance is more important to deal with than performance, at least initially. If one is sick, or just less than optimally well, it’s tough to imagine optimum performance. Also, from a purely aesthetics (gasp!) perspective we might want to lean out for summer and not be a fatty. That was certainly my situation and I feel a good bit better at sub 10% body fat, especially when Chico is a balmy 106*F. I have tinkered with higher carbs PWO for several months and my signs of insulin resistance were simply not budging. I still have some cortisol issues that are likely driving some of this…multi time zone travel really kicks my ass! So I finally wised up and went back to what has worked so well for me in the past. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:42 PM | Comments (25)
July 1, 2009
090702 THURSDAY
+++3pm class Canceled this Saturday for the 4th of July, MORNING CLASSES AS USUAL!+++
The class leers as Craig teaches thrusters (except Jeff. . . he seems more interested in his hands than what Craig has to say).
Olympic Weightlifting Warm up: Hang power snatch from the mid thigh, 10 reps. Hang power snatch from the knee, 10 reps. Start light (PVC or empty bar), add weight and repeat - 2 rounds or 40 total reps. Make sure the bar brushes the top of the thighs or belly every time.
Workout:
As many rounds as possible in 15 minutes.
10 reps of the barbell combo (155lbs men, 105lbs women):
- Power Clean
- Hang Split Clean right leg forward
- Hang Split Clean left leg forward
10 Ring Dips
Post rounds (and fractions of rounds) completed to comments.
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Article:
Celiac Disease Four Times More Common than in the 1950s.
". . . Celiac disease has become much more common in the last 50 years, and we don't know why," says Joseph Murray, M.D., the Mayo Clinic gastroenterologist who led the study. "It now affects about one in a hundred people. We also have shown that undiagnosed or 'silent' celiac disease may have a significant impact on survival. The increasing prevalence, combined with the mortality impact, suggests celiac disease could be a significant public health issue. . . "
Click here for complete article.
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Don't forget to email Laci (laci.jackson@gmail.com) your plans on visiting the CrossFit Games next weekend!
Posted by Jeremy Jones at 9:57 PM | Comments (14)
June 30, 2009
090701 WEDNESDAY "Happy Birthday Stav!"
Happy Birthday Stavros! (and No, he is not 400 - or 40 for that matter).
Olympic Weightlifting warm up.
Workout: 4 rounds for time.
Run 400m
Rest 2 minutes
Post 400m times for each round to comments.
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Article (I guess I better post it because I had a bunch of people email me! Don't get me wrong though, I do like it when people email me good articles. -jj):
Can you get fit in 6 minutes a week?
“. . .There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, . . . Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), “for a total of two to three minutes of very intense exercise per training session,” Gibala says.
Each of the two groups exercised three times a week. After two weeks, both groups showed almost identical increases in their endurance (as measured in a stationary bicycle time trial), even though the one group had exercised for six to nine minutes per week, and the other about five hours. Additionally, molecular changes that signal increased fitness were evident equally in both groups. “The number and size of the mitochondria within the muscles” of the students had increased significantly, Gibala says, a change that, before this work, had been associated almost exclusively with prolonged endurance training. Since mitochondria enable muscle cells to use oxygen to create energy, “changes in the volume of the mitochondria can have a big impact on endurance performance.” In other words, six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:00 PM | Comments (71)
June 29, 2009
090630 TUESDAY
Jared Rosten looking more like 'Wolverine' than his brother Darren.
Olympic Weightlifting warm up:
10 Presses from behind the neck, empty bar. 10 Push press from behind the neck, if comfortable with the weight add two 10's. 10 Push Jerk (aka power jerk) from behind the neck, if comfortable add another set of 10's or 25's , 10 Split Jerk (aka jerk) from behind the neck, if comfortable add another set of 10's, 25's or 45's. Keep it light and work on form.
Workout: For time.
135 lb Thruster (95lb women. scale down as necessary), 10 reps,
50 Double-unders,
135 lb Thruster, 8 reps,
40 Double-unders,
135 lb Thruster, 6 reps,
30 Double-unders,
135 lb Thruster, 4 reps,
20 Double-unders,
135 lb Thruster, 2 reps,
10 Double-unders.
Post time to comments.
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Article: Lean mass better for developing bones in young people.
". . .“A larger child is going to have larger bones just because he’s heavier,” Wey said. “But if you have two kids at the same weight, the one whose weight is dominated by fat mass is more likely to have smaller bones than the one whose weight is dominated by lean mass. Smaller bones are weaker than larger bones.”. . ."
Click here for complete article.
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DCFers going to the Games!
Laci will be helping organize what people bring to the games, carpooling, etc. Please email her if you plan on making it out there.
Email her:
- How many people in your party (significant other, kids etc).
- Dates you will be attending.
- If you plan on driving each day or staying accommodations nearby (hotel, camping, etc).
- What you would like to bring food/beverage wise if you have a preference (our tents will be 'pot luck')
- What types of equipment you can provide (chairs, carpet, tent shade, etc)
Click here for Laci's email.
Posted by Jeremy Jones at 5:40 PM | Comments (52)
June 28, 2009
090629 MONDAY
Dean takes a leisurely stroll with some 45lb plates (ones that he will have to do burpees if he puts them down).
Olympic Weightlifting Warm up (in addition to class warm up):
Overhead squat - 10 reps with PVC, 10 reps with empty bar, 10 reps with empty bar again or light load.
Workout:
Deadlift
3, 3, 3, 3, 3
Post loads to comments.
Bonus mini metcon to follow.
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Article:
A little extra weight may protect against an early death.
". . . It may be that a few extra pounds actually protect older people as their health declines, but that doesn't mean that people in the normal weight range should try to put on a few pounds," said Mark Kaplan, DrPH, coauthor and Professor of Community Health at Portland State University. "Our study only looked at mortality, not at quality of life, and there are many negative health consequences associated with obesity, including high blood pressure, high cholesterol, and diabetes. . ."
Click here for complete article.
What this study doesn't seem to address is to the health of the underweight people (people who are sick tend to be very "underweight", cancer, etc) . . . And the fact that many athletic people are considered "overweight" due to the added muscle mass (I am borderline obese for example). Once again the BMI demonstrates it's flaws -jj
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Video: Highlights from the 1999 World Championships where Shahin Nasirinia wins the Gold Metal for the 85 KG weight class (187lbs). He is wearing red and black vertically striped singlet. I recommend watching the entire video, but you can see his snatch at 0:42 (175 KG, 385lbs! I believe), and 1:33. His clean and jerks are at 2:30 5:08 and 8:58. His final lift is 215 KG (which is 473 pounds!).
Posted by Jeremy Jones at 6:12 PM | Comments (26)
June 26, 2009
090627 SATURDAY
Mike C with "Fran Personal Record" in his eyes.
Workout:
3 rounds for time
200m Plate Farmer Carry* (45lb plates men, 25lb plates women)
Each drop or set down during the carry do 5 burpees (not including the drop at the finish line)
25 wall ball (20lb/10ft men, 14lb/10ft women)
Post time to comments.
"Plate Farmer Carry" - Two olympic style plates or bumpers carried at the sides with fingers through center hole.
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Article: How High Carbohydrate Foods Can Raise Risk For Heart Problems.
". . . "Looking inside" the arteries of students eating a variety of foods, Dr. Michael Shechter of Tel Aviv University's Sackler School of Medicine and the Heart Institute of Sheba Medical Center — with collaboration of the Endocrinology Institute — visualized exactly what happens inside the body when the wrong foods for a healthy heart are eaten. He found that foods with a high glycemic index distended brachial arteries for several hours.
Elasticity of arteries anywhere in the body can be a measure of heart health. But when aggravated over time, a sudden expansion of the artery wall can cause a number of negative health effects, including reduced elasticity, which can cause heart disease or sudden death. . ."
Click here for complete article.
Posted by Jeremy Jones at 4:55 PM | Comments (14)
June 25, 2009
090626 FRIDAY "Disagreement Gone Bad"
Smok'n Hot Ladies, Moms, Diablo CrossFit "She Devils" - (Carry, Holly and Tami converge on the Boardwalk before last weekend's level 1 seminar). Can you guess how many kids they have between them?
Workout: "Disagreement Gone Bad"
3 rounds, counting reps for each exercise. Add up total reps for "score".
1 minute Rowing (count calories)
1 minute box jumps (24", 20")
1 minute Medicine ball cleans (20, 14lb)
1 minute push press (65, 45lbs)
1 minute rest
Compare to results on March 7th, 2009
Post total reps completed to comments.
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Article:
From the glass to the brain in six minutes.
"Only six minutes after consuming an amount of alcohol equivalent to three glasses of beer or two glasses of wine, leading to a blood alcohol level of 0.05 to 0.06 percent, changes have already taken place in the brain cells . . ."
(No. This does not mean it is recommended that you drink 3 drinks and try to race home in less than 6 minutes. -jj)
Click here for complete article.
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The CrossFit Games are just 2 weeks away! Buy your tickets now if they haven't sold out already. With D-Roe competing for the singles title and team DCF competing for the Affiliate Cup, you won't want to miss it TRUST ME!
If you already plan on going, post where you are staying, or if you plan on driving out (so we can arrange carpooling).
Posted by Jeremy Jones at 2:07 PM | Comments (29)
June 24, 2009
090625 THURSDAY "Happy Birthday Donna!"
Everyone wish Donna a Happy Birthday (Donna cleaning at the Catalyst Athletics Olympic Weightlifting Seminar)
Workout:
For time:
50 Sit-ups,
50 Double-unders,
50 Sit-ups,
Walking Lunge, 50 steps,
50 Sit-ups,
50 Burpees,
50 Sit-ups.
Post time to comments.
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Article:
". . .Early settlements in the Fertile Crescent between 9,000 and 10,000 years ago, during the Neolithic period, created a completely new environment for any wild animals that were sufficiently flexible and inquisitive (or scared and hungry) to exploit it. The house mouse, Mus musculus domesticus, was one such creature. Archaeologists have found remains of this rodent, which originated in the Indian subcontinent, among the first human stores of wild grain from Israel, which date to around 10,000 years ago. The house mice could not compete well with the local wild mice outside, but by moving into people’s homes and silos, they thrived. . ."
Click here for complete article.
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Donna is also a "Diablo CrossFit Mentor" - Someone who has gone ahead to become CrossFit Level One Certified. You find out all the different DCF mentors and more about what it means to be a 'Mentor' on our Trainer Page.
Posted by Jeremy Jones at 11:37 PM | Comments (35)
June 23, 2009
090624 WEDNESDAY "The Chief"
Is this a picture of Cabby and Nancy doing a stellar job of leading the class though Coach Jimmy's warm up? . . . or the DCF Dance Squad preparing for their demo at the Games?
Workout: “The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.
Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.
Compare your times to March 17th, 2009.
Post score to comments.
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Article:
Melatonin shows promise as an anti-aging aid.
". . .At Laboratoire Arago, Elodie Magnanou and her co-workers studied the long-term effects of melatonin on the Greater White-toothed shrew, a small nocturnal insectivorous mammal. Under normal conditions, this animal shows the first signs of aging after reaching 12 months, mainly through the loss of circadian rhythm in its activities. By continuously administering melatonin, starting a little before 12 months, the appearance of these first signs was delayed by at least 3 months, which is a considerable period in relation to the lifespan of this shrew*. . ."
Click here for complete article.
(My question is, is it the melatonin or is it getting consistent and restful sleep into the later years? -jj)
Posted by Jeremy Jones at 9:16 PM | Comments (19)
June 22, 2009
090623 TUESDAY "Fran"
Russ, Tami, Carry, and Holly get certified at Aromas! (Look for the horns)
Workout: "Fran"
21 - 15 - 9
Thrusters (95/65)
Pull Ups
Post time to comments.
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Article: From Dr. Eades' Blog "Protein Power"
Low-carbohydrate diets increase LDL: debunking the myth
" . . .This week sees the publication of yet another study showing the superiority of the low-carbohydrate diet as compared to the low-fat diet. This study, published in the prestigious American Journal of Clinical Nutrition, demonstrates that subjects following the low-carb diet experience a decrease in triglyceride levels and an increase in HDL-cholesterol (HDL) levels; and that these changes are accompanied by a minor increase in LDL-cholesterol (LDL), which prompts the authors to issue a caveat. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:18 PM | Comments (31)
June 21, 2009
090622 MONDAY
Next time you see Matt in the gym, congratulate him on his wife's twins! (Yes, another Matt with Twins).
Workout:
Back squat
5, 5, 5, 5, 5
Post loads to comments.
Bonus mini metcon to follow.
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Article:
How Obesity Increases The Risk For Diabetes
". . . It had been well established that obesity promotes insulin resistance through the inappropriate inactivation of a process called gluconeogenesis, where the liver creates glucose for fuel and which ordinarily occurs only in times of fasting. Yet, not all obese people become insulin resistant, and insulin resistance occurs in non-obese individuals, leading Montminy and his colleagues to suspect that fasting-induced glucose production was only half the story. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:49 PM | Comments (25)
090621 SUNDAY
Craig's Father: William F. Chittenden b. 7/19/33 - d. 9/24/08
Workout: DAD
For time.
Row 500m
40 Thrusters (m45# / w25#)
40 Double Unders
Run 400m
20 Pull Ups
20 Kettle Bell Swings (1.5p / 35lb)
GRANDDAD: Rest 2 minutes and complete "DAD" again.
Post results to comments.
Compare to original "Dad" workout by clicking here.
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Article:
Got Ear Plugs?
" . . . The scientists found that on average, the MTA subways had the highest noise levels, at 80.4 decibels (dBA), followed by the Path trains, at 79.4 dBA, and the tram, at 77.0 dBA. The lowest average levels measured, 74.9 dBA and 75.1 dBA, were obtained from the LIRR and Metro-North trains, respectively. The very highest levels measured in the study were found on an MTA subway platform (102.1dBA) and at a bus stop (101.6 dBA). . . "
Click here for complete article.
Posted by Jeremy Jones at 5:25 AM | Comments (10)
June 18, 2009
090619 FRIDAY
15 people doing "Cindy". No problem.
Workout:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (full ROM shoulders to hands on Parallettes)
Bench press 135 pounds, 10 reps (sub incline push ups on Parallettes)
Push press 95/65 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
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Article: From Mark's Daily Apple.
Yet another Primal Primer: Animal Fats
"Animal fats have recently been implicated as the cause of heart disease, obesity and, in a roundabout convoluted stretch of logic, global warming. If you let health officials tell it, they’re pure evil. Reviled, shunned, and lambasted by the general public (thanks to less-then-sterling endorsements by health officials), animal fats have really gotten a bad rap.
It wasn’t always this way.
No, for hundreds of thousands of years, animal fats played a huge role in the human diet – whether it was Grok going straight for the fatty organs and tossing the lean muscle meat to the dogs, Prometheus making a meager sacrifice to the gods more appealing by draping it in swathes of fat, or Mom cooking with real butter instead of margarine. But you already knew that. I don’t have to sell you guys on the beauty of animal fat . . ."
Click here for complete article.
Posted by Jeremy Jones at 7:29 PM | Comments (20)
June 16, 2009
090617 WEDNESDAY
Some of DCF's "She Devils" went to Catalyst Athletics for their Olympic lifting seminar last weekend.
Workout:
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Bonus mini metcon to follow.
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Article:
'Shortcuts' Of The Mind Lead To Miscalculations Of Weight And Caloric Intake, Study Finds
". . . When estimating calories, study participants assumed portion sizes were culturally typical and guessed no caloric differences between small and large portions. . .
. . ."We have evolved in a very different environment," Geier said. "It used to be that food was scarce, and you ate what was available because you didn't know where your next meal would come from. That is not the case anymore. Although we have yet to prove this, we believe that the ecology of eating in the current food environment has become an example of the atypical situations demonstrated in this new article, which may be an explanation for why almost 70 percent of American adults are either overweight or obese. This represents a cognitive explanation for why America is gaining so much weight. The eating environment has morphed into an atypical scenario where our usually helpful mental mechanisms betray us."
Click here for complete article.
Posted by Jeremy Jones at 11:17 PM | Comments (16)
June 15, 2009
090616 TUESDAY
Kristine, Meg and Tami avoid rope burn with a little bit of preparation.
Workout: Rest Day.
Yes, you read that correctly - REST DAY.
Classes will go on as usual. You can come in and make up a workout you missed, or do a workout assigned by the trainer for that class.
"Resting" is a critical part of training. Read the article below for more details on resting and how many days per week you should be training.
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Article: "Training Volume"
One important yet often overlooked part of physical training is “Rest”. The ratio of days working out to days resting is usually referred to as “Training Volume”. Having a good training to rest ratio will ensure that you are making the progress and gains desired at a good pace while not overdoing it and suffering from slowed performances, injury and illness.
CrossFit is unique in that the workouts are so short compared to other training methods, people have a hard time grasping what is a good Training Volume for them. Many neophyte CrossFitters get so enthralled with the program and/or with getting better (or at least not sucking so bad), that they start coming 5, 6, and even 7 days a week! More is not better when it comes to the highly demanding workouts that CrossFit administers. It is easy to overdue, and the side effects can be glaring and even subtle.
How much training you can handle is primarily based upon your “out of the gym” habits; your sleep, nutrition, stretching/massage, baseline activity levels, etc. The more sleep you get, the better you eat, and better you handle everyday stress, the more often you will be able to train and make progress. Age and genetics can also play a roll, but these things are generally fixed for any individual, and once determined change little over time.
Below (and above) is a chart showing a few of the recommended training day schemes on a weekly basis. The first options are where we direct most new CrossFitters to start. If their bodies can handle that amount of Training Volume and they would like more training days per week, we recommend using the additional calendars listed. . .
The general concept is simple; spread the training and rest days throughout the week as much as possible, try to avoid having more than 2 rest days in a row, and more than 3 work days in a row.
The most training per week we recommend is the “3 on 1 off” regimen at the bottom of the chart. This type of training routine is about the maximum of what anyone can handle for any length of time, and it is also assumed that a rest ‘week’ or half intensity ‘week’ be used every 6 – 8 weeks.
Remember that if you have been training hard and your performances have plateaued, or even decreased, something needs to change. The most common reason we see performance dip with beginners is Over training (aka Under recovery).
Find a schedule that works for you and stick to it. Note in your journal how you feel so that you can reference it later.
Post your schedule to comments.
-jj
Posted by Jeremy Jones at 11:30 PM | Comments (15)
June 14, 2009
090615 MONDAY
One cop counting for another during FGB. . .? I think the Firefighters want a recount.
Workout:
Run 5k (3.1 miles). Scale the distance down if necessary.
One alternate version of scaling is to run as many laps as possible (up to 10) in 30 minutes.
Post time to comments. Don't forget to check your performances against the CrossFit.com comments and "Beyond the Whiteboard"
Below is the gym's 500m loop. 10 laps is 5000m.
Start outside the gym by the 'box', run wide around parking island, then down to the end of the parking lot, run out toward Hookston, and around the street sign (Hookston and Estand), follow the curb back around the curve (staying on the sidewalk), turning back toward the gym at the other parking lot entrance (the one with the steep slope). You do not have to run around the 'box' each lap.
The link for the map can be found here: http://www.gmap-pedometer.com/?r=2917646
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Article:
Poor Sleep Is Associated With Lower Relationship Satisfaction In Both Women And Men.
. . ."When we look at the data on a day-by-day basis, there seems to be a vicious cycle in which sleep affects next day relationship functioning, and relationship functioning affects the subsequent night's sleep," said principal investigator Brant Hasler, clinical psychology doctoral candidate at the University of Arizona. "In this cycle, conflict with one's partner during the day leads to worse sleep that night, which leads to more conflict the following day. Although these results are preliminary due to the relatively small sample size and a subjective measure of sleep quality, the woman's perception of the relationship seems particularly important, as it impacts both her own and her partner's subjective sleep quality that night." . . .
Click here for complete article.
Posted by Jeremy Jones at 8:16 PM | Comments (27)
June 13, 2009
090614 SUNDAY "Congratuation Laci and Andrew" and "Nasty Girls"
Congratulations to Andrew and Laci for graduating on Saturday. And DOUBLE Congrats to Laci because today is her BIRTHDAY!
Workout: "Nasty Girls" (yes "again" we are committed to doing the CrossFit.com workouts for at least a week. And yes, we still expect an improvement from last week).
3 rounds for time of:
50 Squats
7 Muscle-ups (sub 3 sets of 7 chest to bar pull ups and 7 ring dips for each round of M/us).
10 Hang power cleans (135lb men, 95lb women)
Post time to comments. Then compare your results to CrossFit.com or Beyond the Whiteboard.
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Article:
Even moderately restricted carbohydrate diets keep people feel full longer.
". . . In a standard American diet, according to Gower, 55 percent of daily calories consumed come from carbohydrates: sugars, starches and fiber. The control diet used in their study contained 55 percent of daily calories from carbohydrates, in contrast to their "moderate-carb diet" which was 43 percent of calories from carbohydrates. The moderate-carb diet had more fat than their control diet—39 percent versus 27 percent of calories—so that protein intake could be the same percentage. The researchers matched the protein intake of both diets studied (18 percent of calories) because protein may influence both satiety ("fullness") and insulin secretion. . ."
Click here for complete article.
Posted by Jeremy Jones at 8:16 PM | Comments (12)
June 12, 2009
090613 SATURDAY
+++This week is "CrossFit.com Week"! We will be following the CrossFit.com website workouts for at least 7 days. You will be able to compare your performances from CrossFitters around the world on the CrossFit comments section as well as on Beyond the Whiteboard+++
DJ and Luca after DJ's last Kickboxing win.
Don't forget about our Muay Thai classes Mondays and Thursdays at 6:30pm and Saturdays at 9am!
Workout From CrossFit.com:
Walking lunge 100 ft. (Yes, more lunges)
21 Pull-ups (and yes, more pull ups)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments. Then compare your results to CrossFit.com or Beyond the Whiteboard">Beyond the Whiteboard.
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Article:
Vitamin D levels linked to effective fat loss.
". . .On average, subjects had vitamin D levels that many experts would consider to be in the insufficient range, according to Sibley. However, the authors found that baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship. For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol—the precursor form of vitamin D and a commonly used indicator of vitamin D status—subjects ended up losing almost a half pound (0.196 kg) more on their calorie-restricted diet. For each 1-ng/mL increase in the active or "hormonal" form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost nearly one-quarter pound (0.107 kg) more.
Additionally, higher baseline vitamin D levels (both the precursor and active forms) predicted greater loss of abdominal fat. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:43 PM | Comments (10)
June 11, 2009
090612 Friday "Cindy"
Stavros during the ride portion of his last Triathlon (and representing DCF well with his non-triathlete 'gunz')
Workout: "Cindy"
As many rounds as possible in 20 minutes.
5 pull ups
10 push ups
15 squats
Post number of rounds completed to comments.
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Article:
Youth in England 'double' steroid use.
". . . Data from health clubs and GPs' surgeries show that as many as 250,000 people could be regularly injecting or taking the drug in pill form.
Researchers say use has boomed over the last decade as young men have become more image-conscious and the drug has become more easily available. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:15 PM | Comments (22)
June 10, 2009
090611 THURSDAY "Rowing Repeats" and "Broke Caveman Shopping List"
Some of Vallejo and Concord's Finest get to know each other. . .
Workout:
4 rounds
500m row
Rest 2 minutes (approximately if there is a large class and not enough rowers).
Post row time to comments.
Try to either A) pace all the rowing efforts so that the times are as close together as possible. or B) Set a PR on the first round, then just try not to throw up for the next 3 rounds.
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CrossFit Games Accommodations Confusion!
Apparently, there are two "Motel 6"s near the games site. If you use a map program to look up which one is closer you might get an incorrect result.
The closer of the two Motel 6s is in
GILROY
not Watsonville. They still have some single bed rooms available if anyone is interested in switching over.Here is the info:
6110 Monterey Rd., Gilroy, California
Front desk 408-842-6061 Fax 408-842-6020
Special Code - CrossFit
Special Rates: $53.99 Thursday - $71.99 Friday & Saturday does not include Breakfast
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Diablo CrossFit Nutrition Article: "What to buy at Costco?" aka "Part 1 of the 'Broke Caveman' series"
One of the inherent flaws in shopping for “Paleo” or “Primal” foods is that the act of going to the grocery store itself is not “Paleo”. Where Grok the caveman usually had to search long and hard to get food (and not to mention, any food he did get was “good” food), the super markets and ‘Mega’ markets we have today create the exact opposite problem; buying the right foods in a sea of junk.
Places like “Trader Joe’s” (definitely a favorite around here), and “Whole Foods” (aka ‘Whole Paycheck’) can make it much easier to find the right foods, their locations and pricing can life tough if you are trying eat like a caveman. . . on a caveman’s income. . .
(Continued from above)
Costco has become one place where I can get large quantities of primal foods at a cost that wouldn’t make Grok take out a second mortgage on his cave, or sell one of his ‘groklings’. But like any modern market, a little caution must be used before you end up spending hundreds of dollars on food that will go bad before you can eat it, and maybe even an inflatable slide/waterpark.
First thing, make a list before you go. Don’t depend on memory, you’ll get distracted, and you’ll buy things you don’t need, and forget the things you do.
Eat a meal or snack before you go. You won’t be able to resist all the freebies if you are hungry, not to mention your food choices will be skewed.
Now here is a receipt you can use as a basic list of stuff you should look to buy at Costco. I’ll explain everything below
Eggs – ESSENTIAL! You can’t go wrong with 5 dozen eggs. That’s 60 blocks of protein for the Zone people out there. $0.10 a block is not bad at all.
Salmon – 6 cans of ‘Wild Alaskan’ salmon. Good stuff. I like it better than tuna. You can eat it right out of the can. About 40g of – omega 3 laden - protein per can, 240g of protein total.
Mixed Nuts – These do not have peanuts, but a lot of other good nuts. They are salted (I buy un-salted when they have them). I usually ‘cut’ these by adding lots of raw almonds, and cashews that are unsalted.
Apple chips – Ingredients = Organic Apples, Organic cinnamon . . . 30 apples in a bag! These things are awesome and cheap, but be careful with them. To many carbs per mouthful, and they are quite addictive.
Almond Crunch – Similar to above, very tasty. Also very easy to overdue. I use these as a desert, and sometimes with almond milk as a ‘cereal’ substitute. Throw some small fruit (berries) on top and you will have a bowl of crunchy heaven. The “MARBLU” below the almond crunch is something very similar with the berries already added. This is new, so I am not sure how it will turn out.
Broccoli – ESSENTIAL! Bag of broccoli florets. Don’t buy heads of broccoli unless you have a lot of time, and you can get it extra cheap. The bags are soooo much easier to work with.
Spinach – ESSENTIAL! I bought two boxes because this stuff is so good. Not to mention it cooks down to nothing.
Yogurt - I use this as a dessert, as a sub for sour cream, to make Tzatziki. . . I bought two of these because I am going to make a huge batch of Tzatziki.
Tillamoos cheese – Cheese isn’t paleo. . . but it is one of my “Fu-Q” foods. It is great as a fast snack that adds protein and fat to a meal.
Smoked Salmon – More “Wild Alaskan” salmon. This has preservatives, and is fairly pricey for what you get (I think this is only 14oz). But it is fast and easy. It will also last more than a week as ‘ready to go’ food.
Asparagus – Not something I buy every time because it can go bad quickly, but still a great easy dish to make.
Cucumbers – Also something that can go bad quickly, but is very versatile as a salad addition or just for snacking.
“BNSL” is Boneless Skinless Chicken Breasts – ESSENTIAL! Easy to cook, easy to prepare. These usually come in 4 or 6 breast packages. I generally stick them right in the freezer when I get home unless I plan on cooking them that day or the next.
Extra Virgin Olive Oil – my primary cooking oil
Raspberries – Great with the yogurt or “almond cereal” mentioned above (Jax loves these). Make sure you get ones that haven’t already started to turn south.
Not bad for $150. I can also tell you that this food will fill your fridge. So make sure that you have a lot of space in the refrigerator part of your fridge (there will be a limited impact on the freezer).
Important Info:
I am buying for myself, my wife, and our 13 month old son, so that should give you an idea of volume for the price. This amount of food will usually get us through about 2 weeks, sometimes with some ‘supplementation’ from Safeway or other market (usually just milk for our son Jax, and sweet potatoes).
Some other “Regulars” that didn’t make the list are: Ground beef logs, apples, raw almonds, Fish Oil and a few others. These items might take the bill right up to $200.
One thing you will notice is the lack of foods that can be stored outside of the refrigerator. Remember that “good foods go bad”. Anything that can be stored for a long period of time without refrigeration is suspect. Unfortunately this means that you will have to make more trips to the store to buy food, just accept it.
Another thing you will notice is that all but two items are under $12, even though most of them are "certified organic".
I hope that this helps everyone make better choices while doing their own “hunting and gathering” in the treacherous land of boxed carbs, sugar laden booby-traps, and low fat concoctions that can all stick “healthy” on the label.
Post questions below.
Also, post any items that I might have missed, or even better, post your own shopping list!
-jj
(and for the record, I buy all my booze at BevMo).
Posted by Jeremy Jones at 7:22 PM | Comments (35)
090610 WEDNESDAY
Synchronized wall balls can be a thing of beauty.
Workout:
7 rounds for time of:
10 reps Sumo-deadlift high-pull, (men:95lbs, women:65lbs)
10 Ring dips.
Post time to comments.
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Article:
Relationship Found Between Napping, Hyperactivity, Depression And Anxiety
". . .Results indicate that children between the ages of 4 and 5 who did not take daytime naps were reported by their parents to exhibit higher levels of hyperactivity, anxiety and depression than children who continued to nap at this age. . ."
Click here for complete article.
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Video:
Nancy power snatching for the "Randy" hero WOD (not bad for just learning the Power Snatch!).
Posted by Jeremy Jones at 1:10 AM | Comments (23)
June 8, 2009
090609 TUESDAY
Tami Lacey's Shiner after last Muay Thai Kickboxing match.
Workout:
6 rounds for time.
5 Weighted dead hang pull ups (no kipping) Men use 45lb dumbbell, Women use 25lbs,
5 Strict presses, Men use 95lbs, women use 65lbs
200m run
Post time to comments.
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Article:
Researchers First To Document Early Signs For Diabetes In Kids As Young As 7
". . .The increasing prevalence of type 2 diabetes mellitus in children parallels the pediatric obesity epidemic. According to the American Academy of Pediatrics, over the past two decades, the prevalence of children who are obese has doubled, while the number of adolescents who are obese has tripled. And according to the National Health and Nutrition Examination Survey, 31.9% of children and adolescents were overweight (BMI at or above the 85th percentile) and 16.3% were obese (BMI at or above 95th percentile).
Insulin resistance/poor insulin sensitivity is closely associated with increased total body fat and may precede development of the metabolic syndrome and type 2 diabetes. Indicators of impaired insulin sensitivity have yet to be clearly identified in children prior to puberty.
The LSUHSC researchers found that the child's current fat weight is the strongest predictor for poor insulin sensitivity which is a risk factor for type 2 diabetes. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:03 PM | Comments (27)
June 5, 2009
090606 SATURDAY "VERSUS"
Bill does some heavy thrusters while Mike P tries to keep up.
Workout: "Versus"
Each athlete will pick one person to compete against. While person 'A' runs 400m, person 'B' will complete as many rounds as possible of:
10 Dumbbell Thrusters (45lbs or 25lbs)
20 abmat sit ups (use dumbbells to anchor feet if desired)
When person 'A' returns, person 'B' must leave immediately to complete their next 400m run.
Each 'opponent' will make 4 laps. When returning from your run start back where you left off (i.e. 7 thrusters completed before running means that you would complete the next 3 before doing sit ups).
The winner of the match is the person who completes the most rounds while their opponent is running.
Post who your opponent was and number of rounds completed to comments.
(If you don't have a partner, you can compete against yourself by timing your runs, then doing as many rounds as possible in the time you did your first run in after each lap).
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Article:
Exercise More, Not Less, To Ease Aching Back, Study Suggests
"A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.
"While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life,". . ."
Click here for complete article.
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T-Shirts!
Everyone wants t-shirts. We have 4 women's and 2 men's designs in the works not including Jorgy's upcoming Skull (Suffer Now And Rest Later Design). So, give us your votes on the following designs. List your favorite and your 2nd favorite as follows: G1, G2 (for Girls #1, Girls #2). Click on the comments to see the entries!
These are all American Apparel shirts. Click on each pic for a larger image.
Girls # 1
Girls #2
Girls #3
Girls #4
Mens #1
Mens #2
Mens #3
Posted by Jeremy Jones at 9:29 PM | Comments (37)
June 4, 2009
090604 THURSDAY "Nasty Girls"
Carry spots Holly through some Muscle Ups.
Workout: "Nasty Girls"
3 rounds for time of:
50 Squats,
7 Muscle-ups (sub 3 sets of 7 chest to bar pull ups and 7 ring dips for each round of M/us).
10 Hang power cleans, 135lb men, 95lb women)
Post time to comments and/or Beyond the Whiteboard
Download a video of Annie, Eva and Nicole doing the original "Nasty Girls" workout here.
And here is a video of the People at Petranek's in LA doing the workout:
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Article:
Glucose metabilism linked to violent crimes in alcohol intoxicants.
"A Finnish study now finds that low glycogen level – which means non-oxidative glucose metabolism – predicts forthcoming violent offending among antisocial violent offender males in a prospective 8-year follow-up study. . . "
Click here for complete article.
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CROSSFIT GAMES LODGING AND SHUTTLE INFO. (including special rates!)
(Click 'Continue Reading' below for details)
From Deana at CrossFit:
SHUTTLE SERVICE FROM THESE HOTELS TO CROSSFIT EVENT
$15.00 A DAY - $40.00 FOR THREE DAYS PER PERSON - contact info below
'Gilroy Hilton Garden Inn'
6070 Monterey Rd., Gilroy, California 95020
Attn: Stacie Vuksanaj, Sales Coordinator
Front desk 408-842-5138 Fax 408-840-7022
Special Code - CrossFit
Contact hotel for room rates
Zone Breakfast $10.95
www.hgigilroy.com
Many DCFers are staying at the Motel 6 below
'Motel 6'
6110 Monterey Rd., Gilroy, California
Attn: Maria Zarazua, General Manager
Front desk 408-842-6061 Fax 408-842-6020
www.motel6.com
Special Code - CrossFit
Special Rates: $53.99 Thursday - $71.99 Friday & Saturday does not include Breakfast
Marina (Next to Del Monte Beach, Marina)
'Best Western - Beach Dunes Inn'
3290 Dunes Rd., Marina, California 93933
Res 800-550-0055 Front Desk 831-883-0300
www.beachdunesinn.com
Special Code: CrossFit
Special Rate: $129.00 +tax Double includes Breakfast
'Quality Inn & Suites'
3280 Dunes Rd., Marina, California 93933
Res 800-550-0055 Front Desk 831-384-1800
Special Code: CrossFit
Special Rate: $109.00 + tax Single $129.00+ tax Double includes Breakfast
www.qualityinnmarina.com
'Sanctuary Beach Resorts'
3295 Dunes Rd., Marina, California 93933
Attn: Jeff Perrine Sr. Sales Manager
Front desk 831-883-9478 fax 831-883-9477
www.TheSanctuaryBeachResort.com
Special Code: crossfitsbr
Special Rate: (1King - Sofa) Dunes View DXL $249.00,
(1King -Sofa) Dunes View Suite $296.00
(1 King) Ocean View Suite $341.00
(1King- Sofa) Ocean View Suite $377.00
Breakfast is available, in room only at $10.00 per meal.
Reservations can be making on line at TheSanctuaryBeachResort.com or by calling 831-883-9478
'Comfort Inn & Suites' Marina
140 Reservation Road, Marina, California 93933 USA
Email: gm.ca569@choicehotels.com
Front desk 831-883-4000 fax 831-883-4001
www.comfortinn.com/hotel-marina-california-CA569
Special Code: 1501
Special Rate: $148.99 Single & Double (minimum - 2adults 2 children / +$10.00 per person over minimum) includes Breakfast
'Holiday Inn Express Hotel and Suites'
189 Seaside Circle, Marina, California 93933
Front desk 831-884-2500 fax 831-884-2510
www.marinahie.com
Special Code: CrossFit/At Your Service Premier Event Planning
Special rate: $149.00 Single & Double includes Breakfast
Salinas
'Courtyard Marriott'
17225 El Rancho Way, Salinas, California
Reservations: 831-775-0491
Special Code: CrossFit
Special Rate: $149.99 Single and Double includes Breakfast
www.courtyardmarriottsalinas
"Residence Inn, Salinas"
17215 El Rancho Way, Salinas, California
Reservations: 831-755-0410
Special Code: CrossFit
Special Rate: $159.00 Studio and 1 Bedroom Suites includes Breakfast
www.residenceinnmarriottsalinas
'Laurel Inn Motel & Conference Center'
801 W Laurel Drive, Salinas, California s
Reservations: 831-449-2474
Special code: CrossFit
Special rate: $86.00 -1 bd. King or Queen includes Breakfast
www.laurelinnmotelsalinas
As your destination management company "At Your Service Premier Event Planning" will be coordinating hotel shuttle service from hotel listed above. To order your shuttle passes call (831)625-5363 24/7. $15.00 per day or $40.00 for a 3 day pass, per person. (Limited parking on site). We will also be arranging discounts on hotel room rates, local restaurants, shopping, and various other discounts for members of the CrossFit Community to enjoy. Discounted hotel room rates please refer to the "Special Code" Listed above.
In contacting any of the afore mention hotels and referring to the Special Code any member of the CrossFit Community will received the Special Rate listed. These special rates will only be held until June 20th or until all the rooms are sold out.
In addition "At Your Service Premier Event Planning" offers airport pickups and drop off @discounts to CrossFit Community Members on all national and international flights. For more information or to make travel / accommodations call 831-625-5363 or visit us on line at www.travelays.com.
Victoria Ann Grillo
Sales and Event Coordinator
Monterey Limousine
At Your Service Travel & Transportation
P.O. Box 1024
Pebble Beach, CA 93953
831-625-5363, Fax 831-622-9010
Posted by Jeremy Jones at 2:17 AM | Comments (44)
June 3, 2009
090603 WEDNESDAY
Jesse will be leaving us eventually, he just got his Navy Commission! Congratulations Jesse!
Workout:
5 rounds for time.
10 Deadlifts (225 men, 185 women, or whatever weight can be lifted safely).
Run 400m
Post time to comments.
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Article:
Nutrition and health of agriculturists vs hunter gatherers.
". . .The anthropological record of early man clearly shows health took a nosedive when populations made the switch from hunting and gathering to agriculture. It takes a physical anthropologist about two seconds to look at a skeleton unearthed from an archeological site to tell if the owner of that skeleton was a hunter-gatherer or an agriculturist.
Unlike the Egyptian mummy data, there is usually no soft tissue material left when remains of early man are found. But the skeletal remains of hunter-gatherers show them to be much healthier than agriculturalists. Hunter-gatherers had better bones, had no signs of iron-deficiency anemia, no signs of infection, few (if any) dental cavities, fewer signs of arthritis and were in general larger and more robust than their agriculture-following contemporaries. . ."
Click here for complete article.
Posted by Jeremy Jones at 12:31 AM | Comments (39)
June 1, 2009
090602 TUESDAY "Filthy Fifty"
Julie D will be another one of the ladies on DCF's Affiliate Cup Team.
Workout: "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
(Scaling option: The "Dirty Thirty" is another option for scaling - instead of just using reduced weights for the different exercises. If you don't think you can finish the full "Fifty" workout in 40 minutes or less, you should think about using this option).
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Article:
Omega Fatty Acid Balance Can Alter Immunity And Gene Expression
". . .Anthropological evidence suggests that human ancestors maintained a 2:1 w6/w3 ratio for much of history, but in Western countries today the ratio has spiked to as high as 10:1. Since these omega fatty acids can be converted into inflammatory molecules, this dietary change is believed to also disrupt the proper balance of pro- and anti- inflammatory agents, resulting in increased systemic inflammation and a higher incidence of problems including asthma, allergies, diabetes, and arthritis.
Floyd Chilton and colleagues wanted to examine whether theses fatty acids might have other effects, and developed a dietary intervention strategy in which 27 healthy humans were fed a controlled diet mimicking the w6/w3 ratios of early humans over 5 weeks. They then looked at the gene levels of immune signals and cytokines (protein immune messengers), that impact autoimmunity and allergy in blood cells and found that many key signaling genes that promote inflammation were markedly reduced compared to a normal diet, including a signaling gene for a protein called PI3K, a critical early step in autoimmune and allergic inflammation responses. . ."
Click here for complete article.
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Our very own Alex Rollin has been doing well playing for the Gary Southshore "Railcats"
It looks like he is currently ranked third in the Northern league! (click here to see his stats)
Great job Alex! We can't wait to have you back.
Posted by Jeremy Jones at 10:58 PM | Comments (35)
May 31, 2009
090601 MONDAY
+++NEW SCHEDULE! See below for details.+++
Yvonne is one of the team members for DCF's Affiliate Team (competing the same weekend as the CrossFit games).
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads to comments.
Bonus Mini Metcon to follow.
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Article:
Ballerinas And Female Athletes Share Quadruple Health Threats
". . .The dancers completed questionnaires on their menstrual patterns and eating habits, and underwent a blood test for hormonal levels. Thirty-six percent of the group had disordered eating habits and 77 percent were in a calorie deficit. Twenty-seven percent were currently amenorrheic, 23 percent had low bone mass density and nine percent were taking birth control. . .."
Click here for complete article.
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New Schedule Starts Today!
Primary Changes:
- Open Gym now starting at 5am on Monday, Wednesday and Friday.
- 8am Tues, Thurs, class is canceled.
- Muay Thai is now also on Mondays!
Posted by Jeremy Jones at 8:21 PM | Comments (26)
090531 SUNDAY
Eleni watches Nancy's awesome form on "Randy"
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
(compare results to March 31st, 2009)
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Article:
Treating gum disease helps rheumatoid arthritis sufferers
". . .People, who suffer from gum disease and also have a severe form of rheumatoid arthritis, reduced their arthritic pain, number of swollen joints and the degree of morning stiffness when they cured their dental problems. . ."
Click here for complete article.
Posted by Jeremy Jones at 12:35 AM | Comments (11)
May 29, 2009
090530 SATURDAY "Nicole"
Mother and daughter deadlifting together.
Workout: "Nicole"
As many rounds as possible in 20 minutes
Run 400m
Max reps pull ups (that means go to failure folks).
Note number of pull ups for each round, and post to comments.
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Article:
Breastfeeding and weaning diet may shape a child's body composition.
"Most studies linking infant feeding to later body composition focus on differences in milk feeding, but our study also considered the influence of the weaning diet," said Dr. Siân Robinson, PhD, of the MRC Epidemiology Resource Centre, University of Southampton in the United Kingdom and lead author of the study. "We found that, independent of the duration of breastfeeding, children with higher quality weaning diets including fruits, vegetables, and home-prepared foods had a greater lean mass at four years of age."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 4:09 PM | Comments (11)
May 28, 2009
090529 FRIDAY
Kevin rocks his "Irish Yoga" shirt. See what Kevin said about his first few months at DCF below:
'In February after a blood test my doctor told me if I didn't change my lifestyle I could develop NAFLD (non-alcoholic fatty liver disease, a life threatening condition). ALT, the enzyme in your blood that tests for this, was 64 on my blood test (with a normal range being 36 or below). I also had unmeasurable triglycerides and high cholesterol.
Yesterday I had to go back for a follow up blood test and my ALT was 35 (or normal) my total cholesterol went from high to normal, a 20% reduction, my triglycerides went from unmeasurable to high, but a 45% reduction, my good cholesterol was raised and LDL (bad cholesterol) lowered. My physician was amazed at the progress.
Basically I've been going to crossfit 3 days a week for 8 weeks and following the diet principles of the paleo plan, fasting when I can, and drinking a glass of red wine every day. I can't wait to go back and get another test in 6 months to see if my Triglycerides are normal as well. You guys are literally, "lifesavers" thanks for helping me live a healthier life.' - Kevin
Workout: Thruster Ladder
With a continuously running clock, perform one thruster the first minute, two thrusters the second minute, etc. Continue until you cannot perform the allotted number of thrusters in one minute.
Prescribed weight for Men is 115lbs
Women use 75lbs
Scale up or down as necessary.
Post loads and number of round completed to comments.
Compare performances with April 10th by clicking here.
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Are you using "Beyond The Whiteboard" yet?
You should definitely think about using this awesome resource for tracking your performances, and plotting your path to total fitness DOMINATION.
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Article:
"How David Beat Goliath" by Malcom Gladwell
". . .When they finally arrived at Aqaba, Lawrence’s band of several hundred warriors killed or captured twelve hundred Turks, and lost only two men. The Turks simply did not think that their opponent would be mad enough to come at them from the desert. This was Lawrence’s great insight. David can beat Goliath by substituting effort for ability—and substituting effort for ability turns out to be a winning formula for underdogs in all walks of life, including little blond-haired girls on the basketball court. . ."
Click here for complete article.
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Announcements:
- New Calendar starting June 1st! (don't worry we've changed little)
- New pricing staring June 1st (only for new members, if you are current with DCF, you are 'grandfathered in')
- CPR certification seminar will be rescheduled for June
- Olympic Weightlifting Seminars coming to the "The Shed" soon!
- Rowing clinic coming soon as well.
Posted by Jeremy Jones at 9:42 PM | Comments (24)
May 26, 2009
090526 WEDNESDAY "Fight Gone Bad"
Here we can see the awesome jump house and the amazing D-Roe dominating at "Cornholing".
Workout: "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds total.
1. Wall-ball: 20 pound ball, 10 ft target men ,14lb ball, 8 ft target women. (Reps)
2. Sumo deadlift high-pull: 75 pounds men 55lbs women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds men, 55lbs women (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Add up all reps for a total 'score'.
Post score to comments.
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Article from Mark's Daily Apple:
The definitive guide to feeding primal babies.
"It’s commonly portrayed as the realm of infant formula, rice cereal, applesauce, teething biscuits, Zwieback toast and Cheerios. And in the following months a large pantry selection of strained this or that in tiny glass, commercial jars… Add to this picture more recent concoctions like toddler formula, Elmo crackers, mini juice packs, fruit gummies, and “Graduate” lines. All of this begs the question, exactly when and how did baby/early toddler nutrition become a string of processed convenience foods? The ingredient lists often smack more of Candyland than the “wholesome goodness” claimed on the labels. Was this really what nature intended? Can’t we do better by our baby Groks? What would Grandma Grok have to say about all of this? We’ve taken up the kid question before, but I thought it was time for a definitive focus on the youngest of the seedling set. . ."
Click here for complete article.
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Events:
We haven't heard from too many people about the First Aid / CPR / AED Certification seminar this Thursday. If we don't get some more sign ups by the end of the day we will have to cancel/postpone it for a later date.
The cost is still $75 and it includes First Aid, Automatic Electronic Defibrillator (AED), as well as CPR (Adult, Child, and infant). The certification will last two years. You won't find a better deal than that.
Please email me at jeremy@diablocrossfit.com if you are interested in attending.
Posted by Jeremy Jones at 10:06 PM | Comments (22)
May 25, 2009
090526 TUESDAY
A big thanks to CrossFit Solano for coming out in force to our Barbecue!
Workout:
Power Clean
3, 3, 3, 3, 3
Add weight each round. Touch and go on the floor only (no resting with the bar on the floor).
Post loads to comments.
Bonus Mini Metcon to follow.
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Article:
Genetic link between heart disease and periodontitis.
". . .The relationship between the dental disease periodontitis and coronary heart disease (CHD) has been known for several years. Although a genetic link seemed likely, until now its existence was uncertain. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:08 PM | Comments (28)
May 24, 2009
090525 MONDAY "Memorial Day"
+++7am workout and breakfast afterward. 11am - 2pm open gym and Barbecue (feel free to stop by and see the gym!)+++
Diablo CrossFit's Flag stands above every workout.
Workout:
Pick your favorite Hero WOD from CrossFit's FAQs.
Click here for a complete list.
Post workout and results to comments.
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Article:
Study - By nature people are naturally optimistic.
". . .Eighty-nine percent of individuals worldwide expect the next five years to be as good or better than their current life, and 95 percent of individuals expected their life in five years to be as good or better than their life was five years ago.
"These results provide compelling evidence that optimism is a universal phenomenon," said Matthew Gallagher, a psychology doctoral candidate at the University of Kansas and lead researcher of the study. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:46 PM | Comments (17)
May 23, 2009
090524 SUNDAY "Danny"
+++7am class on Monday, then Memorial Day Barbecue and open gym from 11am - 2pm (all other classes canceled).+++
Ron and Lynn C know the secret to a good marriage. . . GHD sit ups.
Workout: "Danny"
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. - crossfit.com
As many rounds as possible in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Post rounds to comments.
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Article:
Compound In Turmeric Spice May Stall Spread Of Fat Tissue
"The researchers theorized that dietary curcumin could stall the spread of fat-tissue by inhibiting new blood vessel growth, called angiogenesis, which is necessary to build fat tissue. Curcumin is a bioactive component in curry and turmeric that has been consumed daily in Asian countries for centuries without reported toxic effects. . . "
Click here for complete article.
Post your favorite curry dish to comments.
Posted by Jeremy Jones at 8:31 PM | Comments (6)
May 22, 2009
090523 SATURDAY
+++7am class on Monday Morning! Then open gym and barbecue from 11am - 2pm+++
New Diablo CrossFit shorts based upon MMA fighter shorts from Soldier Fight Gear (flexible, breathable, full drawstring, and more). Sub 2 minute "Grace" and Stav's calves not included.
Workout 10am - DCF qualifier A:
For time. 6 rounds:
5 reps Squat clean thruster (135men / 85women) or or squat clean and Jerk
200 Meter Sprint
(squat cleans must be utilized for the WOD to be "Rx'ed" - no power cleans then front squats)
Workout 3pm - DCF qualifier B -
Max rounds in 3 minutes of:
3 Deadlift (245lb men / 175lb women)
6 Ring Dips (small band assist for women)
9 Wall Ball (20/10 men, 14/8 women)
Rest 1 minute.
Repeat for a total of 5 cycles. Record total rounds completed for all 5 cycles. Start where you left off each round when counting (don't keep starting on DLs).
Post results to comments.
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Article from the Life Spotlight:
"The real truth about "healthy" grains"
". . . Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream. Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. They could theoretically bind the leptin receptor, which also contains carbohydrate (= it’s glycosylated), potentially desensitizing it. This remains to be tested, and to my knowledge is pure speculation at this point. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate. . . "
Click here for complete article.
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Don't forget to come to our Open house and Barbecue on Monday (Memorial Day). We will be having open gym, food, and beer from 11am - 2pm. Please stop by and say Hi! Click her for details.
Posted by Jeremy Jones at 8:14 PM | Comments (15)
May 21, 2009
090522 FRIDAY "Randy"
+++Limited hours for Memorial day! 11am - 2pm for Open gym only (no official classes)+++
Mike P rocks out some muscle ups (why miles has that look on his face, I don't know).
Workout: "Randy"
(In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. First posted 13 February 2008) - www.crossfit.com
75 power snatches (video can be downloaded here)
Rx'ed weight is 75lbs, but a weight should be used that will allow proper form even into the higher rep ranges.
Post time to comments.
(and don't forget to compare your results with other CFers at "Beyond the Whiteboard")
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Article:
Vitamin D key to healthy brain
". . .They suggested it might trigger an increase in protective hormonal activity in the brain. However, the only data to back this up so far comes from animal studies.
There is also some evidence that vitamin D can dampen down an over-active immune system.
Alternatively, it may boost levels of antioxidants that in effect detoxify the brain. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:24 PM | Comments (29)
May 18, 2009
090519 TUESDAY
Olympic Weightlifter and CrossFit Football coach, Max Mormont talks of the virtues of the 'high bar back squat'.
Workout:
High bar back squat
5, 5, 5, 5, 5
Bonus mini metcon to follow.
Post loads to comments.
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Click "Continue Reading" below to see how to try out for the DCF Affiliate Competition team.
Diablo CrossFit's Affiliate team tryouts:
If you would like to try out for the DCF Affiliate team and compete on Friday before the CrossFit games, you will have to complete the following workouts this week (you have to finish them by Sunday). It is up to you to choose when you will do them. The first two workouts must be performed in the first day. The last workout on the last day.
It is up to the athlete to schedule their tryout with a trainer (to witness).
DCF Affiliate Challenge WODs:
Workout A -
For time. 6 rounds:
5 reps Squat clean thruster (135men / 85women) or or squat clean and Jerk
200 Meter Sprint
Workout B -
Max rounds in 3 minutes of:
3 Deadlift (245lb men / 175lb women)
6 Ring Dips (small band assist for women)
9 Wall Ball (20/10 men, 14/8 women)
Rest 1 minute.
Repeat for a total of 5 cycles. Record total rounds completed for all 5 cycles. Start where you left off each round when counting (don't keep starting on DLs).
Wourkout C - (to be announced).
Posted by Jeremy Jones at 11:16 PM | Comments (29)
May 17, 2009
090517 MONDAY "DCF is CrossFit Football Certified!"
Jeremy Jones and Jimmy Greninger at the very first CrossFit FootBall Certification Seminar at CrossFit Balboa
Workout - Rocky Mountain Qualifier #2
3 rounds for time of:
10 Chest-to-Bar Pullups
10 Front Squats, 165 lbs (105 lbs for women)
10 Burpees
Post Time To Comments. Compare times to Rocky Mtn. Qualifier: Men & Women
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Article: President's Council on Physical Fitness Launches New National Adult Fitness Test
The President's Council on Physical Fitness and Sports (PCPFS) launched its new national Adult Fitness Test. The online self-test, available at www.adultfitnesstest.org, measures overall fitness levels by assessing aerobic fitness, muscular strength, endurance, flexibility and body composition. Read more here.
Editor's note: It's really easy to be incredibly cynical of this test. It's also quite sad just how pathetically out of shape Americans are. So, we have to start somewhere and I give the Administration credit for initiating the evaluation process.
Posted by Craig at 8:57 PM | Comments (31)
May 14, 2009
090515 FRIDAY
Craig seems more concerned with Rick Heilman's (former DCF coach, and now "CrossVestite" between DCF and CF Santa Clara) pace than his own.
Workout: Deadlift.
3, 3, 3, 3, 3
Post loads to comments.
Bonus minimetcon (miniature metabolic conditioning workout) to follow
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Article:
Intermittent Fasting has a new name. . .
". . .F is not about starvation, it’s not about crash dieting, and it’s not about quick weight loss (even if results may happen quickly for some). To me it’s all about a lifestyle and lasting approach to improving your health, redefining your relationship with food, to reduce unnatural cravings, get back in tune with the natural survival design of our bodies, optimizing your glucose energy metabolism (which will in turn make you more effective in burning, and not storing, fat) and just an easy and simple approach to lasting results. Heck people are out there breaking through weight loss plateaus just using IF and not changing up anything else!. . ."
Click here for comlete article.
Posted by Jeremy Jones at 11:11 PM | Comments (18)
090514 THURSDAY "Helen"
Ever wonder what goes on after our morning classes. . . Now you know (participation not required).
Workout: "Helen" - 3 rounds for time.
400m run
21 kettlebell swings (54lb men / 35lb women)
12 pull ups
Post time to comments.
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Article:
Vitamins may undo exercise efforts.
". . . Men who took vitamin C and E supplements showed no changes in their free radical levels, whereas those who did not take these antioxidants showed increased levels of free radical oxidative stress.
After four weeks of intensive exercise training, insulin sensitivity was restored only in the group of men who did not take antioxidant supplements.
The men who took the vitamin supplements fared worse, metabolically. . ."
Click here for complete article.
Posted by Jeremy Jones at 1:21 AM | Comments (18)
May 12, 2009
090513 WEDNESDAY
"Super" Bryan and "Super" Shannon will be leaving us to move to Colorado soon. Make sure you say goodbye. (click here if you want details about their going away party this Saturday).
Workout:
Front Squat
3, 3, 3, 3, 3
Post loads to comments.
Bonus mini-metcon to follow.
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Article:
Eating fish, nuts and olive oil may be associated with reduced risk of age-related blindness.
". . .After adjusting for age, sex and smoking, eating one serving of fish per week was associated with a 31 percent lower risk of developing early AMD. The association was stronger among individuals with a lower intake of linoleic acid, an unsaturated omega-6 fatty acid found primarily in vegetable oils. Eating one to two servings of nuts per week was associated with a 35 percent lower risk of early AMD.
"In conclusion, our findings support the hypothesis that increased intake of omega-three polyunsaturated fatty acids and regular consumption of fish and/or nuts in the diet may protect against the development of early AMD," the authors write. These fatty acids may protect the eyes by preventing the buildup of plaque in the arteries or reducing inflammation, blood vessel formation and oxygen-related cell damage in the retina. . ."
Click here for complete article.
Post thoughts to comments (if you can see the keyboard. -jj).
Posted by Jeremy Jones at 11:58 PM | Comments (24)
May 11, 2009
090512 TUESDAY "Happy Birthday Mountain!"
Happy Birthday Mountain!
Workout:
For time.
33 clean and jerks (or "overhead anyhow") 95 lbs men / 65lbs women, less for beginners
33 muscle ups -bar or rings- (sub 99 chest to bar pull ups and 99 ring dips, divided however you want), beginners should do only 50 reps of each
33 clean and jerks (or "overhead anyhow") same as above
(For the record, Mountain wants those who can to do it with 135lbs instead of 95).
Post time to comments.
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Article:
Research says that older people need more sun (vitamin D).
". . .Researchers at the University of Warwick have shown vitamin D deficiency is significantly associated with metabolic syndrome, a combination of medical and metabolic disorders that increase the risk of developing cardiovascular disease and diabetes. . . "
Click here for complete article.
Post thoughts to comments.
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Shannon and Bryan Stornetta are leaving the 'nest' to move to Colorado!
They are having a going away party Saturday Night. Details can be found here.
Post to comments if you plan on attending, and you can sign up in the link above.
Posted by Jeremy Jones at 9:56 PM | Comments (36)
May 10, 2009
090511 MONDAY
Roger demonstrates some skills on the parallettes (like HSPUs).
Workout:
Strict Press
Handstand Push Ups on Parallettes (hands to shoulder, not just head to floor).
5, 5, 5
Alternate between movements (3 sets of 5 for each movement).
DO NOT do HSPUs with back against the wall. Scale the handstand push ups by putting your knees (more basic) or toes (more advanced) on a box. The higher the box, the more difficult the HSPU will be. Try to get your hips over your shoulders. Elbows should NOT flair out to the sides but stay in front of your body, similar to the Strict Press.
Post loads for Strict Press, and scaling method for HSPUs to comments.
Bonus mini metcon to follow.
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Article:
Probiotics May Help Ward Off Obesity
Amsterdam, the Netherlands: One year after giving birth, women were less likely to have the most dangerous kind of obesity if they had been given probiotics from the first trimester of pregnancy, found new research that suggests manipulating the balance of bacteria in the gut may help fight obesity.
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:07 PM | Comments (16)
May 9, 2009
090510 SUNDAY "Happy Mother's Day"
+++Class as usual today!+++
Part of the Gymnastics Workshop this Saturday at DCF with Roger Harrell and Andres De La Rosa of CrossFit Marin (why Heather and Tami are smiling, and everyone else isn't. . . is just part of the story).
Workout: "3 times a Newbie - Sympathy for Mom"
3 rounds for time. Rx'ed means doing it with a 20lb weight vest (optional for Mothers)
400m Run
10 pull ups
20 push ups
30 sit ups
40 squats
Post time, and thanks to your mother to comments.
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Article:
Undiagnosed Diabetes Takes an Economic Toll
"Approximately 6.3 million adults—or one fourth of the people in the U.S. with diabetes mellitus—are unaware they have the disease, and this undiagnosed population accounts for an estimated $18 billion in health care costs each year, according to a new study. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:24 PM | Comments (3)
May 8, 2009
090509 SATURDAY
Holly looks like she is enjoying herself a the Qualifiers (Tom Campitelli photo from the Qualifier)
Workout:
5 rounds for time.
30 Double Unders
20 Kettlebell Swings (54lb, 35lb, 26lb)
100m Waiter Walks (see old post linked below), 54b, 35lb, 26lb dumbbell or kettlebell (should be the same weight as the kb swings). Alternate arms as needed, but no forward motion unless the arm is locked out overhead.
Compare results to the last time we did this workout on November 7th, 2008
Post time to comments.
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Article:
Massage After Exercise Myth Busted.
"A Queen’s University research team has blown open the myth that massage after exercise improves circulation to the muscle and assists in the removal of lactic acid and other waste products. . . "
Click here for complete article.
Don't give up on massage just yet. . .
Massaging Muscles Facilitates Recovery After Exercise.
". . .The massaged muscles recovered an estimated 60 percent of the strength after the four-day trial, compared to restoration of about 14 percent of strength in muscles that were exercised and then rested.
Similarly, the massaged muscles had fewer damaged muscle fibers and virtually no sign of white blood cells, the presence of which would indicate that the body was working to repair muscle damage, when compared with the rested muscles. The massaged muscles weighed about 8 percent less than the rested muscles, suggesting that the massage helped prevent swelling, Best said. . ."
Click here for complete article.
Posted by Jeremy Jones at 8:59 PM | Comments (4)
May 7, 2009
090508 FRIDAY
+++Olympic Lifting and 3pm CrossFit canceled this Saturday for Gymnastics Seminar+++
Stavros in the starting position of a clean during the NorCal Qualifiers.
Also. . .
Stavros cheering on Darren at the final event While Kenny Castro drives (another great photo from Tom Campitelli, you can find more of his work from the event here.)
Workout:
For time, going to failure each set:
100 total pull ups
100 total GHD sit ups (sub 150 abmat sit ups for people who cannot do full extension)
Failure on pull ups is any time your feet touch the floor, or you let go of the bar. Failure on GHDs or sit ups is pausing of any kind (you must be moving continuously). Alternate between exercises.
Post time, and total number of sets used to complete the workout to comments.
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Not heard on the video when D-Roe gave Angel the 'Five' -
"C'mon. We're going to the Games baby!"
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Article from The Life Spotlight:
Which is Better Sugar or Artificial Sweeteners?
". . .Yes, you read that right…”sugar is okay”. I politely informed him that there was nothing “okay” about sugar, which he argued adamantly against.* Luckily, he gave me an idea for another post…this one!
So which is worse: sweeteners or artificial sweeteners? And is either “okay”? . . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 2:30 PM | Comments (26)
May 6, 2009
090507 THURSDAY
+++Olympic Lifting and 3pm CrossFit canceled this Saturday for Gymnastics Seminar+++
Yvonne didn't hold back on height for her burpees during workout A at the Regionals.
Workout "A" from the Regionals:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)
It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.
Scaled Version:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)
Post time to comments.
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Article:
Bedtime Routine Improves Sleep In Infants And Toddlers, Maternal Mood
"A new study demonstrates that the use of a consistent bedtime routine contributes to improvements in multiple aspects of infant and toddler sleep, bedtime behavior and maternal mood. . .?
Click here for complete article.
Do you think that if a "bedtime routine" helps infants and toddlers, it will also help you sleep? You bet.
Post your "bedtime routine" to comments.
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Gymnastics & Parkour Seminar This Saturday! (only a few spots left, email jeremy@diablocrossfit.com if you are interested in going).
Posted by Jeremy Jones at 9:26 PM | Comments (14)
May 3, 2009
090504 MONDAY "Darren Takes Second Place at the Regionals!"
Darren clearing the last turn of the 3rd workout. (You can see Jorgy cheering in the background).
Find Julie D checking Darren's pull ups in this one.
Congratulations to D-Roe for taking second place at the NorCal Qualifiers!
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads to comments.
Bonus mini metcon to follow.
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Article:
Dietary fat triggers long term memory formation
"UC Irvine researchers have found that eating fat-rich foods triggers the formation of long-term memories of that activity. The study adds to their recent work linking dietary fats to appetite control and may herald new approaches for treating obesity and other eating disorders. . ."
Click here for complete article.
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Gymnastics and Parkour Seminar this weekend. Don't forget to sign up with jeremy@diablocrossfit.com to reserve a spot!
Posted by Jeremy Jones at 7:39 PM | Comments (34)
May 1, 2009
090502 SATURDAY
+++DCF CLOSED SATURDAY AND SUNDAY FOR NORCAL QUALIFIERS - Everyone should head down to Aromas and Cheer on your fellow DCFers!+++
A few DCFers headed out to a local track to work on some sprinting, and to find out what their mile times were (is Stavros making the "One World" sign? I can't tell -jj)
Workout (for those of you stuck at home):
6 rounds.
Sprint 1 minute
Rest 1 minute
Measure total distance traveled (i.e. "5 trips around the block, etc).
Use Map My Run or other online resource to measure distances.
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Article: From Mark's Daily Apple
"How Not to get the Swine Flu"
"Swine flu. Even the hype surrounding it is pandemic. It’s made headlines in every major newspaper and magazine. The CDC has a new press release every half hour. TV talking heads and radio pundits furrow their brows and express extreme consternation as they tell us to start “bracing for the worst.” President Obama has asked for another billion-and–a-half dollars (that we don’t have) to fend off this impending menace. Frightened school boards are halting classes everywhere until they are given a better action plan. Cruises are cancelled, trips are postponed, pigs are slaughtered, nations are blamed. It’s crazy. . ."
Click here for complete article.
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Fundraiser:
Diabetes Dash 5k fun run at UC Davis Arboretum May 31st at 10am.
All proceeds will go straight to UCD Medical Center for Diabetes research.
Download entry form here. Download waiver here.
Posted by Jeremy Jones at 9:16 PM | Comments (8)
April 29, 2009
090430 THURSDAY "Cindy"
+++DCF CLOSED THIS WEEKEND FOR NORCAL QUALIFIERS - Everyone should head down to Aromas and Cheer on your fellow DCFers!+++
We had quite a good turnout for out "Introduction to Elite Nutrition" Seminar. You can expect more seminars like this in the future.
Workout: "Cindy"
As many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
Post number of rounds completed to comments.
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Article:
Depression linked to abdominal obesity (visceral fat).
". . .The researchers found a strong correlation between depression and visceral fat, particularly among overweight and obese women. The results were the same even when the analysis adjusted for other variables that might explain the accumulation of visceral fat, such as the level of physical activity. The study found no association between depressive symptoms and subcutaneous fat. The findings were the same for both black and white women.
Powell speculated that depression triggers the accumulation of visceral fat by means of certain chemical changes in the body – like the production of cortisol and inflammatory compounds – but said that more research is needed to pinpoint the exact mechanism."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:45 PM | Comments (12)
April 27, 2009
090428 TUESDAY "Goodbye for now Alex"
+++CLASS AT DCF CLOSED THIS WEEKEND - Everyone should come to the Qualifiers to cheer on our fellow DCFers+++
Alex will be leaving DCF for a spell while he plays Baseball in Indiana. He plans on resuming coaching upon his return (in approximately 5 months or so).
Workout: (Alex would have really liked this workout)
For time.
Run 800m
15 Thrusters (135lbs men, 95lb women, or less if needed)
Run 400m
12 Thrusters
Run 200m
9 Thrusters
Run 100m
Thrusters must start from the floor every set (don't use racks).
Post time to comments.
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Article from Jon Gilson at "Again Faster":
Ian Carver: A better way (implementing CrossFit in Law Enforcement departments).
". . .In Patrol you go from zero to 60. You're out talking to somebody and the next thing you know it's a foot pursuit and you're going over fences and then you're getting in a fist fight. That exact scenario happened to me prior to me leaving there one day. That was really a changing life for me was getting into a fight with a guy that I chased for a long time, getting stuck in a backyard with him and just being in a literal toe-to-toe fist fight for about a minute and a half straight until the first units got there. . .
. . .Win or lose law enforcement combat in public, it’s not go home as the loser. It's you don't go home. And that right there, with him latched onto my gun, grabbing for my gun in that backyard and me doing all I could to fight this guy off and keep myself safe was the catalyst for me to go, "Okay, this is not the right way to train. There's got to be a better way. I know it's out there somewhere. Now what do I do?" . . ."
Click here for complete article.
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EVENTS:
May 2nd & 3rd is the NorCal Regional Qualifiers (that is this weekend folks!).
Directions to Aromas can be found by clicking here.
Please post to comments if you are looking for someone to carpool with.
May 9th is the Gymnastics and Parkour Workshop at Diablo CrossFit.
YOU MUST RESERVE YOUR SPOT AHEAD OF TIME. Email jeremy@diablocrossfit.com if you plan on attending.
Posted by Jeremy Jones at 9:58 PM | Comments (15)
April 26, 2009
090427 MONDAY
Max Aita and Martin Pashov from California Strength visited DCF last week to help the DCF crew with some power clean practice.
Workout:
Power Cleans
5, 5, 5, 5, 5
Touch and go on the floor each set. Letting go of the bar, or resting with the bar on the ground counts as a termination of a set.
Post loads to comments.
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Video: Martin Pashov clean and jerks 405 at Diablo CrossFit.
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Article from the "Life Spotlight"
Marketing Lies: There is no such thing as healthy sugar
". . .Simple; we want to believe it. We want to believe that we can “have our cake and eat it too”. That is, we want to think that we can get that sweet sensation without destroying our bodies. Unfortunately, it’s not true. Along with trans fats, sugar is the worst thing you can put in your body. . . "
click here for complete article.
Posted by Jeremy Jones at 8:25 PM | Comments (31)
April 25, 2009
090426 SUNDAY
Uhh. . . no comment.
Workout: Pull up ladder
1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. . . continue until you cannot complete the number of pull ups in the 60 seconds allotted.
Post number of rounds completed plus additional pull ups completed to comments.
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POSE method of running clinic today!
"In order to excel at any sport and to avoid being injured you need to learn proper technique. Running is no different and yet most running instruction consists of "Run this far" and "Run with this intensity". Very few running coaches actually teach you how to run. At our running clinic you will learn HOW to run. Tim Hill, your clinic coach, is Northern California's only POSE Method of Running coach."
Click here to sign up ($75 per participant).
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Article: Even modest exercise can reduce negative effects of body fat.
. . . "Scientists now know that obesity is associated with a low-grade systemic inflammation. Obese people have higher levels of circulating inflammatory markers, such as C-reactive protein (CRP), which are produced and secreted by fat tissue. This inflammation then triggers the systemic diseases linked with metabolic syndrome, such as Type 2 diabetes and heart disease," he said. . .
Click here for complete article.
Posted by Jeremy Jones at 6:22 PM | Comments (7)
April 24, 2009
090425 SATURDAY "Number 2"
Jamie watches the clock during Tabata L sits.
Workout: "Number 2"
As many rounds as possible in 15 minutes.
10 Wall Ball (men: 20lb ball-10ft target, women: 14lb ball-8ft target)
10 sumo deadlift high pull (95lb, 53, 35 or 26 depending on skill)
10 ring dips (or ring push ups)
10 Double Unders
Post number of rounds to comments.
Last time we did "Number 2" was January 27th (click here for posting)
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Article:
Adding walnuts to a diet may help older people improve motor and behavior skills
"Adding a moderate, but not high, amount of walnuts to an otherwise healthy diet may help older individuals improve performance on tasks that require motor and behavioral skills, according to an animal model study by Agricultural Research Service (ARS)-funded scientists. Walnuts contain polyphenols and other antioxidants and essential fatty acids. . ."
Click here for complete article
Post thoughts to comments.
Posted by Jeremy Jones at 10:21 PM | Comments (16)
April 23, 2009
090424 FRIDAY "Annie"
6am Mike "Cabbie" C. shows the horns while wearing his Cal shirt after a workout.
Workout: "Annie"
For time.
50, 40, 30, 20, 10
Double Unders
Sit ups (feet anchored okay)
Post time to comments.
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Grass Fed Beef has been divvied up at the Shed! If you haven't got it already you can pick it up there in the freezer. See the articles below for many recipes and cooking tips.
Grass Fed Beef Recipes by beef cut
Recipes by www.americangrassfedbeef.com
Cooking tips from Mt Vernon Farm.net
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Article: Vitamin D linked to asthma severity
"They found that children with lower vitamin D levels were significantly more likely to have been hospitalized for asthma in the previous year, tended to have airways with increased hyperreactivity and were likely to have used more inhaled corticosteroids, all signifying higher asthma severity. These children were also significantly more likely to have several markers of allergy, including dust-mite sensitivity. . ."
Click here for complete article
Post thoughts to comments.
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Next weekend (May 2nd - 3rd): NorCal Regional Qualifiers!
May 9th: Gymnastics and Parkour Seminar at Diablo CrossFit
Coming Soon (dates aren't set yet): CPR certification seminar, Rowing Clinic, Olympic Lifting Clinic.
Please post to comments which of these events you would be interested in attending.
Posted by Jeremy Jones at 9:24 PM | Comments (33)
090423 THURSDAY
Who wouldn't enjoy a morning with your friends, a medicine ball, and a course to run around?
Workout:
SoCal Regional Qualifier No 3.
For Time:
2k Row
Followed by six rounds of:
20 Box Jumps (24"/20")
10 Wall Balls (20lb/14lb - BOTH TO 10 FT TARGET if possible ladies)
If you are not sure if you can complete the above workout in less than 30 minutes (or if you are new), complete the 1/2 Qualifier (1k row, 10 box jumps, 5 wall ball)
Post time to comments. (and you know the drill, you can look up your 'virtual/theoretical' placement here for men and here for women).
And before people start looking into it too far, in my experience your 'theoretical' time at your home gym is probably anywhere from 5 - 15% faster than what it would be in competition (due to the lack of stress, stringent judging, etc).
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Article:
Witnessing Violence Affects Kids Health
"School-aged children who witness violence in urban communities show symptoms of post-traumatic stress. They also suffer physiological effects with a disruption to their normal cortisol production pattern during the day, which may have long-term negative effects on their health. . ."
Click here for complete article.
(I wonder how much television and video game violence affects kids health as well. -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 3:34 AM | Comments (19)
April 19, 2009
090420 MONDAY
Some of the DCF ladies at the Level 1 cert a few weeks ago (Yvonne, Meg, Jasmine, Sarah, Donna, and Jamie)
Workout:
Split Jerk from behind the head.
3, 3, 3, 3, 3
Take the weight off the rack each time like you are going to do a back squat, then use the split jerk to get it overhead.
Download videos here: (Quicktime, windows media file
Bonus mini metcon to follow.
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Article:
Link between sleep and pain found
"A new study suggests that sleep problems lead to increased pain and fatigue in cancer patients. The results indicate that interventions aimed at trouble sleeping would be expected to improve both pain and fatigue in this patient population. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:27 PM | Comments (28)
April 18, 2009
090419 SUNDAY
DCF invades South Lake Tahoe (Nick, Jamie, Paula and JJ).
Workout:
For Time:
Walking Lunges 100m
30 Deadlifts 225# / 135#
30 Ring Dips
30 GHD Sit Ups
Wallking Lunges 100m
Post time to comments. Beginners: Cut distance, weights and repetitions in half.
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Article:
Fatty Liver Disease and Aerobic Capacity linked
"Poor aerobic fitness is strongly associated with obesity and its consequent risks of heart disease, strokes and diabetes – now considered worldwide epidemics. But the underlying link has long puzzled scientists. New research in The Journal of Physiology connects low aerobic capacity to another serious condition – non-alcoholic fatty liver disease (NAFLD) – and suggests that the resulting liver problems play a crucial step developing obesity-related illnesses. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 PM | Comments (7)
April 17, 2009
090418 SATURDAY "Kelly"
Russ loves Wall Ball (don't we all?).
Workout: "Kelly"
5 rounds for time.
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball (10' target for men, 8' target for women)]
Beginners should perform "Half Kelly" (run 200, 15 box jumps, 15 wall balls, 5 rounds).
Post time to comments.
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Article:
". . . Although a higher SPF sunscreen, if used properly, should allow you to stay in the sun that much longer without burning, it isn't clear if high SPF sunscreens block any more than 97 percent of burning rays. "Block" is a misleading term because no product you can see through will block 100 percent of the sun from your skin. The American Academy of Dermatology recommends using at least a 15 SPF, reapplied every two hours, after swimming or sweating. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:34 PM | Comments (9)
April 16, 2009
090417 FRIDAY "Jackie"
Meg shows Dave how to look good doing thrusters.
Workout: "Jackie"
For time.
1000m row
50 thrusters (45lbs)
30 pull ups
Post time to comments.
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Article found on CrossFit Balboa.
". . .Corn is considered the number-one carcinogen in the American diet. It is responsible for more cancer deaths than all of the pesticides, fungicides, herbicides, and other additives that contaminate our food. Many scientists believe that corn is responsible for more cancer deaths in America than cigarettes. Grains, in general, are so carcinogenic that the EPA now requires people who are exposed to them in their work (mill workers, grain elevator operators and some bakers) to wear respirators to provide protection against the cancers and lung disease that plague them. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:30 PM | Comments (32)
April 15, 2009
090416 THURSDAY "Danny"
Big Dave got his thruster face on at the Level 1 Cert.
Sadly, another hero workout today from CrossFit.com: "Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
This workout is for Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.
We will not forget Danny. God bless your family and the families of your fellow officers who died that terrible day.
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Article: Lean Times Bring Workouts Home
The recession has caused people to cut back on everything from travel to eating out. Now, it is spawning a new low-budget fitness movement. These low-cost and easy fitness alternatives range from dusting off old dumbbells to jumping rope or kickboxing in front of the television.
Read on! People are dropping their gym memberships because they are not going, are not getting results, are not having fun, and are bored! The globo gyms are letting people down. Park workouts are a blast!
Posted by Craig at 9:52 PM | Comments (23)
April 14, 2009
090415 WEDNESDAY
Meg flies up the rope.
Workout:
As many rounds as possible in 20 minutes:
Run 400m
2 rope climbs (15 foot ascent)
10 ring dips
Post rounds and fractions of rounds completed to comments.
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Article:
Why that big meal just made you hungry
". . . This happens in part because refined carbohydrates raise blood-sugar levels, setting up an insulin surge that drives blood sugar down again, causing rebound hunger. That insulin spike also interferes with leptin, the hormone secreted by fat cells that should tell the body to stop eating. Obese people have loads of leptin, but it either doesn't get to the brain, or the brain becomes resistant to it. "This is not a failure of willpower, it's a physical mechanism," Dr. Aronne writes. The body also becomes resistant to insulin, setting the stage for diabetes.
Other researchers have described similar phenomena. An article in this month's Medical Hypothesis argues that for some people, refined foods with high sugar and carbohydrate content can be just as addictive as tobacco and alcohol. . ."
Click here for complete article.
Post thoughts to comments.
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The Norcal Regional Qualifiers are looking for volunteers! If you aren't already competing, you should seriously consider signing up to help run the event (it is a great way to get on the 'inside' of all the fun stuff going on behind the scenes).
Posted by Jeremy Jones at 11:21 PM | Comments (24)
April 12, 2009
090413 MONDAY "Welcome Jace Anders Greninger"
+++Introduction to Elite Nutrition Workshop Sold out!+++
Diablo CrossFit's newest member: Jace Anders Greninger. Congratulations Coach Jimmy and Kelly!
Workout:
Overhead Squat
5, 5, 5, 5, 5
Post loads to comments.
Bonus mini metcon to follow.
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Article:
Study examines the power of exercise to prevent breast cancer
"A new federally funded University of Pennsylvania School of Medicine study aims to learn whether women at high risk of breast cancer can use exercise to meaningfully reduce their risk of getting the disease. Building on evidence that reducing estrogen in the body reduces cancer risk, and that elite female athletes experience a drop in estrogen levels that often cause them to stop ovulating and menstruating, the WISER Sister trial will investigate two different levels of regular treadmill exercise as a possible intervention for breast cancer risk reduction. . . "
Click here for complete article.
Posted by Jeremy Jones at 8:00 PM | Comments (34)
April 11, 2009
090412 SUNDAY "Happy Easter"
+++Schedule as usual today!+++
Macy completing her first workout for the second time 3 months later. . . and killing it.
Workout:
Tabata Sumo Deadlift High Pull (95# men, 65# women)
Rest 1 minute
Tabata L sit (count total seconds feet are off the floor)
Rest 1 minute
Tabata Kettlebell swings (2pood men, 1.5pood women)
Rest 1 minute
Tabata box jumps or step ups - choose one and use it for the entire interval (24" men, 20" women)
A "Tabata" is 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes total). Complete as many reps as possible in 20 seconds. Your 'score' is the lowest number of reps completed in any 20 second interval. Write your score down for each exercise during the rest interval.
Post reps for each exercise as well as total reps completed to comments.
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Article:
Sleep: Spring cleaning for the brain.
". . . Sleep — by allowing synaptic downscaling — saves energy, space and material, and clears away unnecessary "noise" from the previous day, the researchers believe. The fresh brain is then ready to learn again in the morning.
The researchers — Giorgio Gilestro, Giulio Tononi and Chiara Cirelli, of the Center for Sleep and Consciousness — found that levels of proteins that carry messages in the synapses (or junctions) between neurons drop by 30 to 40 percent during sleep. . ."
Click here for complete article.
Post thoughts to comments.
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Registration for the Nutrition Workshop is CLOSED. Hopefully we can have another one in the near future for those who missed this one. (and believe me, after seeing the results from the people who go to this one, you'll won't want to miss the next one. -jj)
Registration for the Gymnastics and Parkour Workshop is still $60 until the end of the day today (then it will be $75 from tomorrow forward).
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CrossFit Solano and CrossFit Vallejo raised over $13,000 for the fallen Oakland Police officers! Click Here to see CF Solano's comments about the event.
Posted by Jeremy Jones at 7:31 PM | Comments (11)
April 10, 2009
090411 SATURDAY "3 times a Newbie"
Sarah sets a new PR for Deadlift.
Workout: "3 times a Newbie"
3 rounds for time.
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
Post time to comments.
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Article:
Omega-3 Fatty Acids May Benefit Cancer Patients Undergoing Major Operations
New research from Trinity College Dublin published in this month’s Annals of Surgery points to a potentially significant advance in the treatment of patients undergoing major cancer surgery. The study was carried out by the oesophageal research group at Trinity College Dublin and St James’s Hospital. A randomised controlled trial showed omega-3 fatty acids given as part of an oral nutritional supplement resulted in the preservation of muscle mass in patients undergoing surgery for oesopahageal cancer, a procedure normally associated with significant weight loss and quality of life issues. . .
Commenting on the significance of the results, Dr Aoife Ryan said: “The results were extraordinary in the sense that no previous nutritional formulation had revealed such an outcome, with supplemented patients maintaining all aspects of their body composition in the three weeks following surgery. Patients given the standard supplement without omega 3 lost a significant amount of weight comprising 100% muscle mass. In fact 68% of patients suffered ‘clinically severe’ weight loss post surgery in the standard group (without omega 3) versus only 8% in the omega 3 group. The significant finding was that the patients did not lose just fat, as one would expect with weight loss, but instead they depleted their muscle stores significantly. Research has shown that a loss of 5lbs of weight produces significant effects on quality of life and a patient’s ability to mobilise and perform simple activities of daily living. Losing 4 lbs of muscle is even more significant”. . ."
Click here for the complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:52 PM | Comments (13)
April 9, 2009
090410 FRIDAY
+++Sprint Practice at DVC at 11:30am, see below for details.+++
Andrew demonstrates perfect form for bailing out of an overhead lift. Herm from CrossFit Los Altos judges his form intently.
Workout:
With a continuously running clock, perform one thruster the first minute, two thrusters the second minute, etc. Continue until you cannot perform the allotted number of thrusters in one minute.
Men use 115lbs
Women use 75lbs
Scale up or down as necessary.
Post loads and number of round completed to comments.
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Article:
For ADHD it is better to teach skills rather than prescribe pills.
"The results, published in the March issue of Clinical Psychology Review, found that teaching parents and teachers how to respond when children do things the right way -- as well as when they display harmful or aggressive behavior -- is effective, and in some cases more effective, than medication for ADHD. . . "
Click here for complete article.
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Diablo CrossFit's Elite Scholastic Althletics Program has it's own class!
3:30pm Monday - Friday is our special ESA class for young athletes. Contact us by emailing info@diablocrossfit.com to reserve a slot for your student athlete or team today.
"It pays to finish first!"
The Gymnastics Seminar will be $75 for those who sign up after Sunday. Sign up now for $60!
Track training 11:30 at DVC track.
Jan Maynard will be leading a track workout. We'll time everyone in the mile, and 400m, if they're interested. Or just come out and run. If it's rainy, we'll scrap it. If not, we'll see you there!
Posted by Jeremy Jones at 8:47 PM | Comments (14)
090409 THURSDAY
+++Regular Schedule this weekend (Good Friday and Easter Sunday). Come workout. God would want you to.+++
Ron and Kaela, two more of Diablo CrossFit's satisfied customers.
Workout: For time.
21 - 15 - 9
Burpees (chest to floor every rep)
135lb Hang Power Cleans (scale down if necessary)
GHD sit ups (touch the floor every rep, scale to abmat sit ups if necessary)
Post time to comments.
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Article:
"The whipping cream, butter, vegetable oil diet helps reduce seizures"
". . .Their approach has been effective, as seen in an as yet unpublished study of 43 patients at Children’s Hospital, between the ages of twelve months and 15 years. Of these children who started on the ketogenic diet between 2002 and 2006, half had a greater than 90 percent reduction in seizure frequency. . .
"The carbohydrate-restricted ketogenic diet also requires strong parental support, according to Zupec-Kania. “Fat comprises between 80 and 90 percent of the diet’s calories and is provided by foods such as whipping cream, butter and vegetable oils. The remaining calories are allocated to essential protein requirements from meat and fish, and secondarily to low-carbohydrate vegetables and fruit,” she says. “The elimination of carbohydrate-rich foods such as simple sugars, bread, pasta, cereals grains and milk makes this diet difficult for many patients to follow.". . . "
Click here for complete article.
(I find it interesting that they make such a big deal out of how hard the diet was, and how detrimental it can be to you health when there are entire societies -see Inuit, etc- that have lived on animals alone for thousands of years. . . In fact, I know people who have lived on this diet personally, and they have had no "side effects" -jj).
Post thoughts to comments.
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Events:
Oakland Police Memorial Workout at CrossFit Solano this Saturday (CrossFit Vallejo is also helping host)! It should be a great time, and an easy way to show your support to those who serve behind the shield every day. Try not to miss it!
The Nutrition Workshop roster is filling up fast, you better email jeremy@diablocrossfit.com or stavros@diablocrossfit.com to reserve your spot right away.
The CrossFit NorCal Qualifiers are May 2nd and 3rd, and we expect EVERYONE from the gym to come cheer on our competitors. At last year's CF Games, we had one of the largest groups from any gym (and we only had 1/3rd of the number of people). You can see pictures from last year's event by clicking here (as well as pictures of myself 20lbs fatter).
This year, I want at least 3 times as many people from The Shed.
Post to comments if you are going to the NorCal Qualifiers as either a competitor or as an athlete.
Also - Don't forget to reserve a spot for our Gymnastics Workshop on May 9th!
Posted by Jeremy Jones at 12:34 AM | Comments (29)
April 7, 2009
090408 WEDNESDAY
Stretching before a workout, or new dance class?
Workout: Team Workout!
2 partners working as a team. 1 person works out at a time, the other provides encouragement and counts reps. You'll want to trade off as soon as the person who is working out gets tired. Each athlete needs to get at least 5 repetitions in for each exercise each round (no "hogging the movements")
60 double unders (share the rope if you have to)
40 push presses with 95lb or 65lb barbell
100m walking lunges with 25lb dbs or 15lb dbs
As many rounds as possible in 30 minutes.
(If doing it by yourself, do half the reps/distance as many rounds as possible in 20 min).
Post number of rounds completed to comments.
(first posted on diablocrossfit November 22nd, 2008)
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Pizza vending machines?!
(I am distressed and yet vaguely hungry at the same time when I see this video -jj)
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Article:
20% of preschoolers are obese, study says
"A striking new study says almost 1 in 5 American 4-year-olds is obese, and the rate is alarmingly higher among American Indian children, with nearly a third of them obese.
Researchers were surprised to see differences by race at so early an age. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 10:08 PM | Comments (30)
April 6, 2009
090406 TUESDAY "Gymnastics Workshop May 9th"
Mike P. doing his part for the team farmer carry sprints.
Workout:
Back Squat.
5, 5, 5, 5, 5
Post loads to comments.
Bonus mini metcon to follow.
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Article:
Difference In Fat Storage May Explain Lower Rate Of Liver Disease In African-Americans
"Where different ethnic groups store fat in their bodies may account for differences in the likelihood they'll develop insulin resistance and non-alcoholic fatty liver disease, researchers at UT Southwestern Medical Center have found. . ."
Click here for complete article.
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Events:
-Oakland PD Memorial WOD at CrossFit Solano Saturday. Heats start at 8am, so you will still have plenty of time to get stuff done the rest of the day. Post to comments if you plan on going
-Introduction to Elite Nutrition Workshop NEXT Tuesday night from 7pm - 9pm (NOT tonight!). . . If we get enough people, Stavros said he would wear his mullet and new shorts.
-Norcal CrossFit Qualifier is May 2nd and 3rd! Mark your calendar, start getting good sleep now. Post to comments if you have already signed up. If you haven't yet - WHAT ARE YOU WAITING FOR!?
NEW EVENT! Gymnastics Workshop/Seminar Saturday May 9th from 2 - 6pm!
The very skilled Roger Harrel and Andres De La Rosa from CrossFit Marin (these are the guys who pioneered the 'CrossFit Gymnastics Certs') will be coming to DCF to do a Basic Gymnastics and Parkour Workshop. This seminar will be for all skill levels and abilities, so don't be afraid to come down and get some stellar instruction from the specialists!
For more information go to our Events Page. And sign up by emailing jeremy@diablocrossfit.com Space is limited, so you should probably sign up right away to reserve your spot!
Posted by Jeremy Jones at 4:20 PM | Comments (24)
April 5, 2009
090406 MONDAY "Running Angie"
+++Diablo CrossFit Open Full Time Today!+++
Holly, Shannon and Carry after the "Brickyard" race Sunday (not pictured, Mountain, Hylie and Tami). After some recent comments they decided to only wear their numbers.
Admit it. You enlarged the photo.
Workout: "Running Angie"
For time.
100 pull ups
Run 400m
100 push ups
Run 400m
100 sit ups
Run 400m
100 squats
Run 400m
Post time to comments.
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Article:
Infant weight gain linked to childhood obesity
". . ."There is increasing evidence that rapid changes in weight during infancy increase children's risk of later obesity," says lead author Elsie Taveras, assistant professor in the HMS Department of Ambulatory Care and Prevention and co-director of the One Step Ahead clinic, a pediatric overweight prevention program at Children's Hospital Boston. "The mounting evidence suggests that infancy may be a critical period during which to prevent childhood obesity and its related consequences." . . ."
Click here for complete article
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Make sure you sign up for "Introduction to Elite Nutrition Workshop" by emailing jeremy@diablocrossfit.com or stavros@diablocrossfit.com.
Posted by Jeremy Jones at 3:05 PM | Comments (30)
April 1, 2009
090402 THURSDAY
". . .And 7pm is only for pimps, playas, and procrastinators" - Prashant N. 7pm class regular.
Workout: For time.
100 squats
4 rope climbs (15' ascent, use of feet encouraged)
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climb
Post time to comments.
Scaling: Two 'rope lay downs' in lieu of rope climbs, or 'rope assisted pull ups' x 10 per rope climb. Air squats can also be cut in half if needed.
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Article:
Sleep problems linked to suicide.
". . .People with two or more symptoms of insomnia were 2.6 times more likely to report a suicide attempt than those whose sleep was not disturbed.
Early morning waking was the single trait most strongly linked to suicidal behaviour. . .
Experts have suggested that a lack of sleep might affect the way the brain works, leading to poor judgement and less ability to control impulses. . ."
Click here for complete article.
Post thoughts to comments.
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Oakland Police Fund Raiser at CrossFit Solano, Saturday April 11th.
Post to comments if you are thinking about attending.
Posted by Jeremy Jones at 8:50 PM | Comments (48)
March 31, 2009
090401 WEDNESDAY
Travis always has great shirts.
Workout:
Strict Press
3, 3, 3, 3, 3
Bonus Mini Metcon to follow.
Post loads to comments.
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Article:
"The Hoops Whisperer" - Lawyer becomes NBA's most sought after trainer
". . .Mr. Ravin's goal is to create so much chaos and stress on a player during workouts that the physical game becomes less cerebral and more automatic. He uses a combination of humbling psychological tactics and exhausting, unorthodox and sometimes spontaneous drills. He's been known to fire tennis balls at players while they're dribbling or make them stare straight ahead while dribbling two balls in each hand in uneven rhythms and walking from side to side.
In one particularly exhausting drill, Mr. Ravin throws 25 balls, one at a time, in different directions. The player's job is to catch them after only one bounce and then shoot. . ."
Click here for complete article.
(Sounds a lot like CrossFit to me. . . now where did I put that tennis ball trainer. . . -jj)
Post thoughts to comments.
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Affiliate Throwdown at CrossFit Santa Clara this Saturday!
Post to comments if you are interested in going (it is time the rest of the CF world gets to see some DCFers outside of their habitat).
Posted by Jeremy Jones at 11:42 PM | Comments (52)
March 30, 2009
090331 TUESDAY
Ed Tracey (from Oakland Police Department) and DCF Trainer and CrossFit Santa Rosa Fire's Stavros at CrossFit Oakland's Fund Raiser on Saturday. (A great photo from Thomas Campitelli. Click his name to see more of his work - good stuff).
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
Compare to January 9th by clicking here.
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Website:
Albert & Eve - Organic and Local fruit and veggies delivered to your doorstep (if you live in the East Bay).
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Article:
Pregnancy: Bad Oral Hygiene Can Lead To Complications In Pregnancy And Problems For Babies
"Bacteria from a mother's mouth can be transmitted through the blood and amniotic fluid in the womb to her unborn child. This could contribute to the risk of a premature delivery, a low birth-weight baby, premature onset of contractions, or infection of the newborn child. . . "
Click here for complete article.
Posted by Jeremy Jones at 10:03 PM | Comments (36)
March 29, 2009
090330 MONDAY
Our Diablo CrossFit Bank of America Climb Team that raised $2,557 for lung cancer research: Craig, Yvonne, Lauren, Adam and Tami.
Most of the team made it to the top in about 10 minutes. Exact results posted below.
Workout:
Front Squat
5, 5, 5, 5, 5
Post loads to comments.
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"Climb California" Results, out of 1086 Climbers, DCF definitely excelled.
DCF Results:
Craig H.: 10:10. 40th overall. 10th in 40 - 49 age group.
Adam M: 10:46 61st overall. 16th in 20 - 29 age group.
Lauren L: 10:51(!) 67th overall. 6th OVERALL WOMEN!! 3rd in 20 -29 age group!
Yvonne: 11:05 (!) 71st overall. 9th OVERALL WOMEN! 2nd in 40-49 age group!
Tami L: 11:56 (!!) 141 overall. 1st in 50 - 59 AGE GROUP!!
Results by age group, click here.
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Article:
Optimal Running Speed Associated With Evolution Of Early Human Hunting Strategies
". . .The result debunks the long-standing view that running has the same metabolic cost per unit of time no matter the speed — in other words, that the energy needed to run a given distance is the same whether sprinting or jogging. Though sprinting feels more demanding in the short term, the longer time and continued exertion required to cover a set distance at a slower pace were thought to balance out the difference in metabolic cost, says Karen Steudel, a zoology professor at the University of Wisconsin-Madison. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:25 PM | Comments (34)
March 28, 2009
090329 SUNDAY
Need extra weight to deadlift? Filip and Jordan are for hire.
Workout: For time.
Run 800m
30 chest to bar pull ups
12 strict handstand push ups
Run 800m
20 chest to bar pull ups
8 strict handstand push ups
Run 800m
10 chest to bar pull ups
4 strict handstand push ups
Use parallettes to allow your head to go past your hands if possible.
Post time to comments.
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Article:
CrossFit is dangerous? What about marathons and triathlons?
". . . Statistics show that for every million participants in these 26.2-mile running races, there will be four to eight deaths.
The rate for triathletes is far higher - 15 out of a million, the new study shows. Almost all occurred during the swim portion, usually the first event. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:43 PM | Comments (21)
March 26, 2009
090327 FRIDAY "Elizabeth"
+++Oly and Muay Thai Canceled Tomorrow! (10am and 3pm class as usual)+++
Jan (center, in red) leads a group of cyclists back from one of his Saturday rides. The riders leave every Saturday at 7:45am from the DCF parking lot.
Workout: "Elizabeth"
For time.
21 - 15 - 9 reps
135lb squat cleans (sub 95, 65 or even a medicine ball if form work is needed)
Ring dips
Post time to comments.
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Article:
Another nail in the coffin for high fructose corn syrup: "Fructose metabolism in the brain increases food intake and obesity"
". . .M. Daniel Lane and co-workers at The Johns Hopkins University School of Medicine in Baltimore have now pulled together work, largely in their laboratory (many papers beginning in 2000), dealing with the role of malonyl-CoA in the signaling system in the brain (specifically the hypothalamus) that has inputs into the higher brain centers that determine feeding behavior, most notably appetite. Two papers in the journal PNAS in 2007 and 2008 showed that glucose and fructose act quite differently in the brain (hypothalamus) - glucose decreasing food intake and fructose increasing food intake. Both of these sugars signal in the brain through the malonyl-CoA signaling pathway and have inverse effects on food intake. . ."
Click here for the complete article.
Post thoughts to comments.
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Events This Saturday!:
- Diablo CrossFit Ladies Night starts at Manora's, then moves over to the Holy Cow across the street. Email Yvonne if you'd like to attend.
- Don't forget to sponsor one of our 'Stair Climbers' climbing the Bank of America Building Tomorrow to raise money for Lung Cancer research.
- Also (for those of you not going to the San Francisco climb), CrossFit Oakland is hosting a fund raising event for the 4 Oakland Police Officers killed last weekend (Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans), The event will go from 9a.m. to 11a.m at CrossFit Oakland.
Please post to comments if you wish to go (so we can arrange a carpool).
If you can't make it and would just like to donate some money. We are collecting at the gym. Just give a check or cash to any trainer and we'll make sure it gets to the families of the fallen officers.
Posted by Jeremy Jones at 8:41 PM | Comments (29)
080326 THURSDAY
Remember that Luca's Muay Thai class is open to all DCFers. No experience necessary!
Workout:
6 rounds for time.
24 Double Unders
12 "L" pull ups
If you cannot do "L" pull ups, do 10 assisted pull ups and accumulate 20 seconds of "L Hangs" each round. An "L Hang" is completed by hanging on the bar and pointing your legs parallel to the ground creating an "L" shape. If this is too challenging, bend the knees so that only the thighs are parallel to the ground (shins pointing straight down).
Post time to comments.
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Special Event at CrossFit Oakland this Saturday:
March 28th, from 9a.m. to 11a.m. CrossFit Oakland will honor the lives of Sgt Mark Dunakin , Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans. They will be doing a Hero WOD called "OPD" and asking that every participant donate a minimum of $10 to help the families of the slain officers.
If you want to donate directly to the trust funds that have been established:
Three trust funds have been set up to help the families of three of the slain officers. Checks can be made out to Dunakin Children's Family Trust, Romans Children's Family Trust and Sakai Family Trust. The checks can be mailed to the Oakland Police Officers Association, Attn: Renee Hassna, 555 Fifth St,, Oakland CA 94607.
Wire transfers can be made directly to Merrill Lynch accounts for the three families: Dunakin Children's Family Trust, a/c #204-04065; Romans Children's Family Trust, a/c #204-04066; Sakai Family Trust, a/c #204-04064.
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Article:
"Hunger Hormones" affected by poor sleep.
". . .On the face of it, a decreased level of ghrelin would seem to inhibit weight gain; it is an increase in ghrelin, after all, that stimulates appetite. But Motivala compared his findings with other, earlier studies on sleep deprivation and speculates that a switch may occur during the day: Sleep loss leads to increased ghrelin and decreased leptin, a "double whammy" that stimulates appetite. Motivala is currently working on a study to examine this switch. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 1:54 AM | Comments (47)
March 24, 2009
090325 WEDNESDAY "Helen"
Holly's dog Odin visits Diablo CrossFit.
Workout: "Helen"
3 rounds for time.
400m run
21 Kettlebell swings (54lbs, 44lbs)
12 pull ups
Post time to comments.
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New Event: DCF Ladies' Night! (and no it doesn't involve any of the CrossFit 'Girls')
Saturday, March 28th all DCF women are invited to come out to San Fran for a night of dinner, dancing and figurative debauchery at the "Holy Cow".
8:00 pm at a Thai restaurant located across the street from the Holy Cow, then over to the 'Cow' for drinks and dancing. Post to comments if you plan on going, or contact Vickie by clicking here.
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Article:
Robb Wolf nails all the points at once regarding the "Red meat causes cancer" rubbish and "Fish oil fad hurts the environment" B.S. (as well as many others).
Click here for the complete awesome complete article.
(After reading these articles separately over the last few weeks, and seeing Robb's response. . .as always. . .Robb is SO my hero. -jj)
Posted by Jeremy Jones at 10:34 PM | Comments (53)
March 22, 2009
090323 MONDAY "We Mourn"
We mourn the loss of four Oakland Police officers. (Clockwise from top left): John Hege, Sgt. Daniel Sakai, Sgt. Ervin Romans and Sgt. Mark Dunakin.
Diablo CrossFit will be collecting donations for the families of the officers. We will also plan on having a fund raiser in the near future.
Workout:
Deadlift
3, 3, 3, 3, 3
Post loads to comments.
Bonus mini metcon to follow.
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Article:
Mice With Disabled Gene That Helps Turn Carbs Into Fat Stay Lean Despite Feasting On High-carb Diet
"Researchers at the University of California, Berkeley, have identified a gene that plays a critical regulatory role in the process of converting dietary carbohydrates to fat. In a new study, they disabled this gene in mice, which consequently had lower levels of body fat than their normal counterparts, despite being fed the equivalent of an all-you-can-eat pasta buffet. . . "
Click here for complete article.
(Or you could just eat less carbs and not have the side effects from turning the gene off or the carb consumption. -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 6:36 PM | Comments (13)
March 21, 2009
090322 SUNDAY
Lauren (with the 20lb weight vest) and Travis have a 'photo finish' at the end of their 400m walking lunges.
Workout: "Tabata This" (last posted Dec 7th, 2008)
Tabata Squats
Tabata Pull ups
Tabata Push ups
Tabata Sit ups
Tabata Row
No rest between exercises. The order can be changed if necessary.
From CrossFit.com:
"Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
12 push-up
13 sit-up
6 row (use the calorie counter and call each calorie a rep)
This score is a 53."
Post scores to comments.
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Article:
Sweets cravings makes sense for some kids
". . . "The relationship between sweet preference and growth makes intuitive sense because when growth is rapid, caloric demands increase. Children are programmed to like sweet taste because it fills a biological need by pushing them towards energy sources," said Monell geneticist Danielle Reed, PhD, one of the study authors.
Across cultures, children prefer higher levels of sweetness in their foods as compared to adults, a pattern that declines during adolescence. To explore the biological underpinnings of this shift, Reed and University of Washington researcher Susan Coldwell, PhD, looked at sweet preference and biological measures of growth and physical maturation in 143 children between the ages of 11 and 15.
The findings, reported in the journal Physiology & Behavior, suggest that children's heightened liking for sweet taste is related to their high growth rate and that sweet preferences decline as children's physical growth slows and eventually stops. . . "
Click here for complete article.
Does increased 'sweets' intake mean increased growth (especially for bone growth), or do these kids just need calories (in which fat might be a better option)?
Post thoughts to comments.
Posted by Jeremy Jones at 5:32 PM | Comments (7)
March 20, 2009
090321 SATURDAY
Diablo CrossFit's Rhodes visits CrossFit Coronado. And apparently their equipment can't handle the 'work capacity' of DCFers.
Workout:
4 rounds for time.
40 Double Unders
30 Sit ups
20 Ring dips
1 Rope Climb (15' one ascent)
Post time to comments.
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Article/Video:
Watch CrossFit Virtuosity's Keith Wittenstein at on Good Morning America.
Post thoughts to comments.
Posted by Jeremy Jones at 11:12 PM | Comments (12)
090320 FRIDAY "Fran"
Mark counts Tami's medicine ball cleans while Jamie and Jax (wearing the cool hat) provide encouragement.
Workout: "Fran"
For time.
21 - 15 - 9
Thrusters (95, 65lb)
Pull Ups
Post time to comments.
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Saturday's 8am ride and 3pm run with Jan are happening as usual this Saturday. Be sure to arrive 15 minutes early (minimum to both events).
Click "continue reading" below to see Jan's comments about last Saturday's treks, as well as the plan for this Saturday.
Saturday,March 28th is the Climb California American Lung Association Event. We still have not reached our fund raising goal so please sign up now if you plan on doing the climb, and if you don't please sponsor one of our athletes.
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Benchmarks
I have been hearing a lot about goal setting lately and I feel it is time to bring back our old tradition officially. . .
Every one of our members will be required to come up with three performance goals to achieve by the end of 2009. Some of us have already done this, others have never heard of it. Allow me to explain.
Without clearly defined goals we may be putting out a lot of effort, and making some serious headway. . . but not necessarily in the direction we wish to head. It is like driving at night with a zippo lighter instead of you headlights. You'll get somewhere, but you won't know where it is until you get there, it may not be where you wanted to go, and chances are you'll run off the road a few times and most likely run over more than a few undesirable objects along the way.
It is a good idea to choose some clearly defined, measurable goals that we hold ourselves to. "Getting in better shape," "drop a few pounds," and my favorite "eat healthier" are total B.S. when it comes to clearly defined, measurable results. "Get a sub 5 minute 'Fran'," "Loose 15lbs of body fat," and "stop eating refined carbohydrates 6 days a week" are much better goals.
For our requirements, the minimum will be three performance benchmarks. One gymnastics (such as X number of pull ups, muscle ups, etc). One metabolic conditioning aka 'Metcon' (sub 30 minute 'Filthy Fifty'', Sub 4 minute "Newbie", etc). And one strength/power (back squat 350lbs, clean and Jerk bodyweight, etc). Other goals regarding your health and well being are completely encouraged and should be included (they are just not required).
Your goals should be 'lofty' but not too far fetched. If you choose a goal that is unobtainable, it will actually act as a de-motivator, and make you avoid thinking about it.
Why am I mentioning it here? Because the only thing better than writing down your goals is to write them down publicly. Once you have written them down for all to see, not only will you hold yourself accountable, you peers will also hold you accountable as well.
For those of you who remember this drill from last year (and for those of you looking for some ideas), Click Here to see the post from last year. (it is actually kind of funny to read people's goals from then - Stavros worried about doing ONE muscle up!)
And here is a post from the end of 2008 asking people to start thinking about their 2009 goals right then.
Post your goals for 2009 to comments, as well as where you are at currently (i.e. 20 kipping pull ups. Currently at 0).
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We need your 'Yelp'!
Do you use "Yelp" the online review website? If so, and you feel so inclined, please leave us a review. We'd love to have the feedback, and I am sure that there are plenty of people out there that would love to hear about your experiences at Diablo CrossFit directly from you.
Even if you are just a fan of our website. Make a note of it on Yelp (or any other review website that you might use). If you are like most DCFers, all your friends are already sick of hearing about how great CrossFit is - now it is time to tell the world! Thanks -jj
"Great job last week on the ride to Lacey, Sonya, Grace, Jennifer, and Josh. Glad to see more people last week. This week we will be going up to Cummings Sky way again. It is 25 miles out and back with some climbing. Depending on how everyone is doing at the turn around we may go a little further. Every one is welcome and nobody rides alone. See you all on Saturday morning 7:45 meet 8:00am leave.
Great job on the trail run Dean, Jennifer, and Alex. I love that I am getting worked by everyone who comes out on the run that I am supposed to be leading. This week we will do the same loop (6 miles). Meet at Stage Dr. and Reliez Valley Rd. at 2:45 and we will start running at 3:00. You can do a shorter loop if you would like to meet at the Briones Parking lot off of Reliez Valley road. It is a 4 mile loop from there. We will stop and stretch there and then leave from there at 3:15. Last week we didn't stop and missed somebody so this will not happen again. See you all out there." - Jan
Posted by Jeremy Jones at 1:09 AM | Comments (43)
March 19, 2009
090319 THURSDAY "Happy Birthday Judy"
The ladies enjoy some "Push'O'War" in the 6am class - and today is Judy's birthday! She is on the far right of the picture making it look easy. I am not sure what age she started CrossFit at, but after 5 months I will say that she now performs better than many 30 somethings I have seen outside of our gym (so I am going to say, late 30s).
Workout:
6 rounds for time
Sprint 200m
Rest 1 minute
Post round times and total time to comments. Compare to 400m run times.
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Article:
Mark Sisson and his 'Daily Apple' come out with a great article with regards to Microwaves and the "Primal Blueprint".
What is your favorite 'Paleo' or 'Primal' microwaved dish? - Post to comments.
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Video:
The next time you wonder where you are supposed to workout while on a tropical vacation, just refer to this video:
The April 2009 issue of Men's Health includes a fascinating story about Frenchman Erwan LeCorre and his "natural Movement" approach to fitness. Read the story here. Above is a YouTube video that explains LeCorre's ideas and methods.
Posted by Jeremy Jones at 1:05 AM | Comments (26)
March 17, 2009
090318 WEDNESDAY "The Chief" and "Test yo' Skillz"
Up, over, down, back up, back over and down the Diablotron pull up ladder. Part of the DCF "Royal Rumble" Qualifier.
Workout: "The Chief" (last prescribed at The Shed Nov 14th, 2008 - and it looks like a lot of old scores are on that posting. -jj )
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.
Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.
From CrossFit.com:
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.
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Article:
Stress so bad it hurts -- Really
". . .Psychological stress can turn into physical pain and illness in a number of ways. One is the body's primitive "fight-or-flight" mechanism. When the brain senses a threat, it activates the sympathetic nervous system and signals the adrenal glands to pump out adrenaline, cortisol and other hormones that prime the body for action. Together, they make the muscles tense up, the digestive tract slow down, blood vessels constrict and the heart beat faster.
That's all very useful for outrunning a mastodon. But when the threat is a tanking stock portfolio or an impending layoff, the state of alarm can last indefinitely. Muscles stay tense and contracted, which can make for migraine headaches, clenched jaws, knots in the neck and shoulders, and pangs in the lower back. Some of those body parts are already under pressure from long hours at the computer, restless sleep, grinding teeth and poor posture. . . "
Click here for complete article.
Post thoughts (from your brain or even your "gut brain") to comments.
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CrossFit Seattle (previously known as CrossFit North) came up with a great set of parameters for measuring a CrossFitter's overall abilities and ranking them into levels.
Download file">Click here for a PDF file with a spreadsheet for all the major components Click here for the Skill Levels 'Frequently Asked Questions'
Then CrossFit Toronto came up with this niftey little multiple choice style test that gives you a graphical representation of where you stand.
Most intermediate CFers should be able to go through this test and know (if not guesstimate) where they are at.
See my original one from back in Nov 2006 vs my estimation of March 2009 below:
November 2006 (originally posted here)
March 2009:
A perfectly 'well rounded' athlete (pun intended), will have a perfectly round bubble corresponding to their fitness level (from beginner to elite, or Level 1 - Level 4). You can see that my chart has changed somewhat. It looks as though my pushing ability has gone down, many of my other attributes have gone up or stayed the same. My 'Hips' and my 'Speed' made the biggest improvements (most likely these are related).
What is your strongest attribute? What do you need the most work on?
Post results to comments.
Posted by Jeremy Jones at 9:36 PM | Comments (26)
March 16, 2009
090317 TUESDAY "Happy St Patrick's Day!" and the "Filthy Fifty"
The infamous "Flag Carry". (A photo from Andrew Lau's pictures of the Royal Rumble on our Flickr site - Click Here to see more).
Workout: "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
(Scaling option: The "Dirty Thirty" is another option for scaling - instead of just using reduced weights for the different exercises. If you don't think you can finish the full "Fifty" workout in 40 minutes or less, you should think about using this option).
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The first person who can name all the DCFers that went to Aromas this weekend will get a free DCF sticker.
Congratulations to everyone who completed the cert!
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Article:
Not enough Vitamin D could mean too much fat on adolescents.
"A Medical College of Georgia study of more than 650 teens age 14-19 has found that those who reported higher vitamin D intakes had lower overall body fat and lower amounts of the fat in the abdomen, a type of fat known as visceral fat, which has been associated with health risks such as heart disease, stroke, diabetes and hypertension. . ."
Click here for complete article.
Post thoughts to comments.
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The "California Climb" event is coming up on Sunday the 28th. Please sign up for the DCF team, or help sponsor a Diablo CrossFitter "Rise to the Challenge". (NTM we have go to show all the other gyms out there competing how badass we are).
Go to our "Events Page" for more details.
Posted by Jeremy Jones at 10:02 PM | Comments (39)
March 15, 2009
090316 MONDAY
Andrew's new favorite exercise from the Royal Rumble: Slosh pipe runs.
Workout:
Thrusters
5, 5, 5, 5, 5
Post loads to comments.
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Article:
Diabetes and high cholesterol linked to faster cognitive decline Alzheimer's patients.
"A history of diabetes and elevated levels of cholesterol, especially LDL cholesterol, are associated with faster cognitive decline in patients with Alzheimer’s disease, according to a new study from Columbia University Medical Center researchers. These results add further evidence of the role of vascular risk factors in the onset and progression of Alzheimer’s disease. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:45 PM | Comments (26)
March 11, 2009
090312 THURSDAY
Diablotron in Pennsylvania: CrossFit Berks aka 'Corpsfit'.
Workout (originally posted on CrossFit.com 050811)
Three rounds for time of:
55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms
20 Pull-ups
Run 400 meters
Full squat snatches (no power snatches).
Post time to comments.
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Article:
Obesity associated with detrimental changes in ovaries.
Obese women have alterations in their ovaries which might be responsible for an egg's inability to make an embryo, according to a new study accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM).
Click here for complete article.
Post thoughts to comments.
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Climb California American Lung Association Event March 22nd - We have raised over $700 so far, but we have a long way to go to raise $10,000.
Sign up Now or sponsor one of our Athletes Today!
Posted by Jeremy Jones at 7:01 PM | Comments (21)
March 9, 2009
090310 TUESDAY "Happy Birthday Margaret H, Andrew L, Travis and Matt B's Twins"
Craig and Yvonne with John Welbourn of CrossFit Balboa
(John's shirt reads: "I wish I knew how to quit you. - CrossFit Brokeback Mountain). Not in this picture, Maximilian Mormont & Gillian Formaneck.
Congratulations to Matt B and his wife who just had twins on Saturday (Matt is so dedicated to training, he even made it into the gym for back squats yesterday).
Make sure you congratulate him!
Workout (for Margaret and Andrew's birthday):
400m walking lunges for time.
(scale to 200m or even 100m if needed).
Post time to comments.
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Article:
Don't listen to the "Corn Refiners Association" hype
New study finds missing link between high fructose corn syrup and insulin resistance.
. . ."Fructose is much more readily metabolized to fat in the liver than glucose is and in the process can lead to nonalcoholic fatty liver disease," he continued. NAFLD in turn leads to hepatic insulin resistance and type II diabetes. . .
Click here for complete article.
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ZONING UPDATE
The Zoning Commission will be meeting tomorrow at 7:30pm at the same place as last time. We have asked for an extension to weigh our options. Hopefully the only thing that will be happening at the meeting is the granting of an extension.
Attendance is not mandatory.
That being said. Please feel free to attend if you already planned on going and/or you have nothing else going on (we could use some ears in the house just in case).
Posted by Jeremy Jones at 11:09 PM | Comments (21)
March 8, 2009
090309 MONDAY
Jimmy's got hops (50 inch hops in fact).
Workout:
Back Squat:
3, 3, 3, 3, 3
Bonus mini metcon to follow
Post loads to comments.
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Article:
New research links diabetes and cognitive decline
"Blindness, renal failure, stroke and heart disease are potential complications of type 2 diabetes, which currently afflicts more than 15 million Americans. Now research from Tel Aviv University has found more worrying news ― type 2 diabetes can be a risk factor accelerating cognitive decline and dementia."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:30 PM | Comments (27)
March 7, 2009
090308 SUNDAY "Cindy"
Jordan deadlifts 475 for 3 reps. No wraps. No Straps. All heart. 500+ coming soon!
Workout: "Cindy"
As many rounds as possible in 20 minutes.
5 pull ups
10 push ups
15 squats
Post number of rounds completed to comments.
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Article:
Love handles put the squeeze on lungs
"There's more bad news for people who carry excess weight around their waists: Not only is abdominal obesity associated with diabetes, hypertension, cardiovascular disease and a host of other health problems collectively known as "metabolic syndrome," a new study has found that a high waist circumference is strongly associated with decreased lung function—independent of smoking history, sex, body mass index (BMI) and other complicating factors. . .
. . .Moreover, adipose tissue itself is known to be involved in a complex metabolic feedback cycle— the mass of adipose tissue in one's body directly and positively correlates with pro-inflammatory markers and negatively correlates with anti-inflammatory markers.
"[A]dipose tissue may act as an additional source of systemic inflammation." wrote Dr. Leone. . . "
Click here for complete article.
Post thoughts to comments.
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Royal Rumble at DCF Next Weekend at 11:00am. See our Events Page for details.
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Diablo CrossFit favorite Coach Mark Rippetoe has come out with a barbell training DVD:
Starting Strength: Basic Barbell Training DVD
And I'll leave you with some Coach Rip Wisdom:
"...what should my ideal body weight be for this program? Have you made a table for this, or what do you recommend?" - trainee
"Your ideal bodyweight as an ectomorph at 6' 0" will be 214.378 lbs. There. Happy? And if you lose or gain a pound, I will have you killed. It is important to be ideal.." - Rip
Posted by Jeremy Jones at 8:09 PM | Comments (9)
March 6, 2009
090307 SATURDAY "Disagreement Gone Bad"
Dan, Tami, Margaret, Brendhan (of Brand X), and Kaela get some ring dips under the Diablotron.
Workout: "Disagreement Gone Bad"
3 rounds for time
1 minute Rowing (count calories)
1 minute box jumps (24", 20")
1 minute Medicine ball cleans (20, 14lb)
1 minute push press (65, 45lbs)
1 minute rest
Post total reps completed to comments.
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Bike Ride 8am meet at the Shed
Trail Run: at the corner of Stage dr. and Reliez Valley Rd. at 2:45
Click here for more details (scroll down a bit).
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Article:
Starting to exercise in your 50s may add as much life as quitting smoking.
". . .The team found that those who were doing high levels of activity at the age of 50 lived 2.3 years longer than sedentary men and 1.1 years longer than those who reported medium levels of activity - once a range of factors such as weight, alcohol intake and smoking was taken into account.
But interestingly the researchers found that those who increased their activity level to high - whether they were in the moderate or low group - from the age of 50 to 60 also lived the longest. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 10:37 PM | Comments (3)
March 5, 2009
090306 FRIDAY
Dean is hitting his first Triathlon this season at Stanford this Saturday (we know he'll do great).
Workout:
Power Clean
3, 3, 3, 3, 3, 3, 3, 3
Post loads to comments.
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Pleasant Hill Meeting Back On! (Sorry for the confusion).
Tuesday, March 10th. Same place, same time as before (7:30pm P.H. City Hall).
No comments from us, but we will still get to hear the discussion and the answer from the Planning Commission.
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Muay Thai Seminars the next two weekends with Luca's trainer Doc Docto:
1. Sunday in Antioch 8 March 2009 from 1pm to 3pm.
2. Saturday in Sacramento 14 March 2009 from NOON to 3pm.
This weekend's flyer:
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Article:
Diet high in saturated fat may reduce allergic reactions
. . ."We certainly would not advocate eating a high fat diet because of its link to obesity implications and numerous health implications such as increased risk of heart disease and diabetes."
(Arrgh! Just when I thought I had found a mainstream article touting the benefits of a high fat diet, they throw that statement right at the end. How can the scientists who did this study be so damn ignorant? -jj)
Click here for complete article
Post thoughts to comments.
Posted by Jeremy Jones at 10:26 PM | Comments (22)
March 4, 2009
090305 THURSDAY
How Yvonne got her foot stuck in the rings. . . we may never know . . . (good thing she is flexible).
Workout: "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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Video:
I'd hire her as a trainer. -jj
(Kaela helping coach at CrossFit Solano)
Our Youngest Coach from DJ on Vimeo.
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EVENTS in March:
- The city of Pleasant Hill has put our issue on hold for now (click here for details)
- March 14 is Diablo CrossFit's next Royal Rumble! 11:00am, teams of 4. It is Free, but you must pre-register at support@diablocrossfit.com! This includes Diablo CrossFitters. So we know how many people are coming (more details on our events page). We also need volunteers to help run the event ('helpers' will be paid in food and beer), please email if you are interested.
- We have not had many people sign up for the California Climb event on March 28th. If you can't make it, please donate to one of our esteemed members who has decided to climb 52 stories of the 'Bank of America Building' to raise money for lung cancer research! Click here for the team page
Don't forget that people who make it to the top of the building get to enjoy free massages, food and drinks at the Carnelian Room Restaurant. So if you are interested please sign up right away!
Event details (like start times, how to get guest passes to the Carnelian Room, age group categories, and how to win team trophies) can be found here. I think we have a shot at 'fastest team' if we get enough people to go!
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Article:
Is one diet as good another? This study says 'No' and tells you why.
". . .Although both plans were equal in calories, half the group followed a moderate-protein diet (40% carbohydrates, 30% protein, 30% fat) while the other followed a diet based on USDA's food-guide pyramid (55% carbohydrates, 15% protein, 15% fat). . .
. . .Although the amount of weight lost in both groups was similar, at 4 months participants in the protein group had lost 22 percent more body fat than members of the food-pyramid group. At 12 months, the moderate-protein dieters had lost 38 percent more body fat."The additional protein helped dieters preserve muscle. That's important for long-term weight loss because muscle burns calories—if you lose muscle, and you used to be able to consume 2,000 calories without gaining weight, you'll find that now you can only eat, say, 1,800 calories without weight gain," he said. . .
. . .The protein diet was easier to follow and maintain long-term, with 64 percent of the moderate-protein dieters completing the study compared to 45 percent of dieters using the high-carbohydrate diet, Layman said.
"Subjects on the moderate-protein diet reported that they weren't as interested in snacks or desserts, and they didn't have food cravings. When you eat protein, you feel full longer," he said. . ."
Click here for complete article.
Do you eat a diet of more than 40% protein? (i.e. the "Zone") Post thoughts to comments.
Posted by Jeremy Jones at 2:43 PM | Comments (25)
March 3, 2009
090304 WEDNESDAY
Happy Birthday Hylie! (on Tanya's back)
Workout:
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments.
Reduce thruster weights as necessary (95lb intermediate, 65lb beginner). Count double under attempts if you cannot do double unders (if you can. . . ONLY count the ones that you make).
(originally posted on the CrossFit Mothership Saturday 080531)
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Video:
"A meal to die for"
Post thoughts to comments (thanks Tami for sending me this).
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Testimonial from daytime regular Tami L:
"In the past two months of Crossfit I've added 6 lbs. of muscle and lost 6 lbs. of fat. Body fat went from 25% to 17.8%. My BMR went from 1266 to 1419. LDL decreased, HDL increased, and a long list of other measurables that have gone through the roof! (in a positive way)
Dr. Bergman at Chiro Kenetics (an endurance athlete and coach to professional Ironmen athletes) was really surprised.
I've been going to Chiro Kinetics for two years and have never had such great results.
He asked me what I've been doing, I said, Crossfit :)
Thanks
Tami "
Posted by Jeremy Jones at 9:37 PM | Comments (23)
March 2, 2009
090302 TUESDAY
+++Bike rides and Trail Runs every Saturday! See below for details.+++
On Friday, Diablo CrossFit had close to 20 people do "Murph" as prescribed. With more than 5 20lb weight vests, I never expected there to be a time when there would be a line for people waiting to do "Murph" (Bryan, Jesse, Craig-wearing a weighted belt, Shannon-raising the roof, and Holly).
Workout:
30 muscle ups for time.
If you cannot do a muscle up, perform 90 "chest to bar" pull ups and 90 "shoulders touching rings" dips. Partition the reps as needed.
Post time to comments.
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Article:
Unhappy children end up Un-well in later life.
Researchers found those described as "miserable" or "unhappy" by teachers were five times more likely to be off work through ill-health in middle age.They said these children were also likely to be more prone to depression.
Click here for complete article.
Post thoughts to comments.
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Saturday Bike Rides and Trail Runs!
With the help of our resident Triathlon Guru: Jan Maynard, Diablo CrossFit is going to be helping host and organize training for Triathlons for those DCFers who are interested. It is also a fun way for us to get some additional variety in our training by doing some swimming, cycling, and running outside of the gym.
Bike Rides
From Jan:
"This will be a weekly ride leaving from DCF at 8:00 sharp try to be there by 7:45. All levels welcome. It will be a "no drop ride" meaning you will not ride alone. We will start with shorter rides and work are way up in mileage through out the next couple months so that everyone can become comfortable riding in a group. If there is rain in the forecast please check the DCF web page the evening before in case the ride is canceled due to torrential down poor. Be safe and wear proper bike attire (helmet).
This week we will be riding up to the turnout on Cummings Sky Way. This ride has a couple of easy to moderate climbs and once you get on to Alhambra there is very little car traffic. There is no water at the turn around so make sure that you carry enough water and nutrition to get you trough a 2 hour ride. It is 25 miles round trip from DCF. Please email Jan directly if you are interested in coming out so that he has a idea of who is coming. See you all out there."
Click here for a Google map of the route
Trail Runs
From Jan:
"We will meet at the corner of Stage dr. and Reliez Valley Rd. at 2:45 and the run will start at 3:00pm. The loop is 6 miles of very hilly running, I will be keeping the group together. This run will likely take 1:30 min to complete and is 90% on trail. There is water 3 1/2 miles into the run. I will be running rain or shine every Saturday that I am in town. Any one that can run close to 6 miles are welcome, your pace doesn't matter."
Click here to see the trail loop.
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The "Tri for Fun" is a series of Triathlons in the Pleasanton area that many beginner and intermediate Triathletes enter. Some of you might remember that Stavros entered last year and fairly well (with little to no 'Triathlon' training).
Here are the details:
Tri for fun #1 6/20/09
Tri for fun #2 7/18/09
Tri for fun #3 8/15/09 http://onyourmarkevents.com/TriForFunInfo.htm
Tri For Real 9/20/09 http://onyourmarkevents.com/TriForRealInfo.htm
Post to comments if you are interested in the weekly rides, trail runs or doing some Triathlons this year.
Posted by Jeremy Jones at 10:44 PM | Comments (23)
March 1, 2009
090302 MONDAY
Julie D. just scored over 250 on a MENs Rx Fight Gone Bad!
Workout:
Power Snatch - 3, 3 reps
Snatch Grip Deadlift - 3, 3 reps
Clean Grip Deadlift (aka conventional deadlift) - 3, 3 reps
Sumo Deadlift - 3, 3 reps
Add weight for each set. Each exercise should also allow significantly more weight to be used than the last exercise.
Post weights used to comments.
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Article:
Health campaigns that promote exercise may cause people to eat more
(maybe that is why so many couch potatoes who watch sports are overweight - jj)
Post thoughts to comments.
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Norcal Team competition at CrossFit Silicon Valley this Saturday, March 7th at 12 noon.
2140 Bering Dr.
San Jose, CA. 95131
(click here for google map).
(remember - Royal Rumble at DCF on March 14th)
Posted by Jeremy Jones at 8:43 PM | Comments (10)
February 28, 2009
090301 SUNDAY
A family that rows together, grows together (The Zuckermans).
Workout:
As many rounds as possible in 20 minutes.
30 Box Jumps (24" box)
20 GHD sit ups (or sub abmat sit ups)
100' Farmer Carries (53lb kbs)
Post number of rounds plus fractions of rounds to comments.
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A great observation by Boz of CrossFit San Francisco.
Consider this from Malcom Gladwell's research:
". . .a German team of psychologists published a similar study. They had a group of subjects look at cartoons, either while holding a pen between their lips--an action that made it impossible to contract either of the two major smiling muscles, the risorius and the zygomatic major-- or while holding a pen clenched between their teeth, which had the opposite effect and forced them to smile. The people with the pen between their teeth found the cartoons much funnier. Emotion doesn't just go from the inside out. It goes from the outside in. What's more, neither the subjects "assuming the position" nor the people with pens in their teeth knew they were making expressions of emotion. In the facial-feedback system, an expression you do not even know that you have can create an emotion you did not choose to feel. . ."
So next time you are facing a tough workout either alone or with a group. Don't fret the workout, just laugh at craziness of doing it. When suffering through it, grin with delight. You might just like the workouts even more than you already do.
And even if you don't. . . others around you might.
Posted by Jeremy Jones at 10:26 PM | Comments (6)
February 27, 2009
090228 SATURDAY
+++Dustin Fights Today! See yesterday's post for Details (and Muay Thai class is canceled today).+++
You'd think it was Chris' job to jump on stuff, but he is actually an amazing Dentist.
Workout:
5 rounds.
Strict Press to Failure
Push Press to Failure (or 10 reps)
Push Jerk to Failure (or 10 reps)
Use your 3 - 5 rep max for strict press. Increase weight each round as needed.
Bonus 'Metcon' to follow.
Post loads used each round to comments.
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Article:
Want to beat cancer? Just live cleanly.
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:21 PM | Comments (12)
February 26, 2009
080226 THURSDAY "Josh"
+++ Muay Thai canceled this Saturday for Dustin's Fight+++
See our very own Dustin Stephens Fight in a kickboxing "Smoker" this Saturday. See below for details.
Workout: "Josh"
For time -
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
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The fights are at Guila Hawaiian Kajukenbo:
4389 Hillcrest Ave. Antioch, CA. 94531
(at Wildhorse Rd. by 7eleven)
The fights should start around 10am, but we don't know exactly when Dustin will fight.
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Article: From the "Life Spotlight"
Get your vitamin D checked (why and how).
". . .So it’s glaringly obvious that vitamin D has a huge impact on health. Given that, it’s important to know what your vitamin D status is. Enter D-Action - “A Consortium of Scientists, Institutions and Individuals Committed to Solving the Worldwide Vitamin D Deficiency Epidemic”. Basically, you sign up, they send you a vitamin D test kit, and you send it back to get your reading. It’s part of a 5-year long study and is cheap. . . "
Click here for complete article.
Posted by Jeremy Jones at 12:41 AM | Comments (14)
February 22, 2009
090223 MONDAY
Some of the ladies at the "DCF Family Dinner" at Chevy's in Pleasant Hill (Jamie, Yvonne, Vicky, Donna, and Kelly).
Workout:
Back Squat:
5, 5, 5, 5, 5
Post loads to comments.
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Article:
"Eating your veggies" doesn't mean what it used to.
"If the economy isn't grim enough for you, just check out the February issue of the Journal of HortScience, which contains a report on the sorry state of American fruits and veggies. Apparently produce in the U.S. not only tastes worse than it did in your grandparents' days, it also contains fewer nutrients . . ."
Click here for complete article.
Post thoughts to comments.
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TUESDAY NIGHT - People interested in carpooling to the Planning Commission Meeting are meeting at the gym at 7pm SHARP. Everyone else who plans on going to the meeting directly, be there by 7:30.
Address: 100 Gregory Ln. Pleasant Hill, Ca
Specific directions and map will be posted tomorrow.
We really need your support! If you are a public servant, please wear your uniform. If not, just come as you are. We really appreciate anybody who can come down.
Posted by Jeremy Jones at 8:24 PM | Comments (18)
February 21, 2009
090222 SUNDAY
TIME!
Workout:
5 rounds for time -
5 Deadlifts (275lbs, 180lbs, or whatever you can handle safely)
10 Burpees (jumping to touch target 12" above your highest standing reach)
Post time to comments.
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Article:
Egg-irony: High cholesterol foods may lower blood pressure.
"Researchers in Canada are reporting evidence that eggs — often frowned upon for their high cholesterol content — may reduce another heart disease risk factor — high blood pressure."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:19 PM | Comments (5)
February 19, 2009
090220 FRIDAY
++ DCF FAMILY NIGHT IS TOMORROW AT 5:00PM AT CHEVY'S IN PLEASANT HILL ++
Stavros tangles with GI Jane while wearing full turnouts and on SCBA air.
Workout:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
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Article:
Post thoughts to comments.
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PLEASE SEE OUR EVENTS PAGE FOR DETAILS ON SATURDAY'S EVENTS:
CFO Affiliate Team Competition
Posted by Jeremy Jones at 9:36 PM | Comments (13)
February 18, 2009
090219 THURSDAY "Grace"
Abby makes sure that JJ and Daren are okay after "GI Jane"
Workout: "Grace"
30 reps clean and jerk (or overhead anyhow) for time. 135lbs is Rx'ed, but you can use any weight that is challenging.
Post time to comments.
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Article:
Dr. Eades gives some good examples of the paleo diet improving health
". . .The Paleolithic era refers to that period of history of the genus Homo, which began more than 2 million years ago and ran until the Neolithic period started circa 10,000 years ago. The Neolithic era dates to the time when early man set down roots both literally and figuratively when he started to cultivate plants for food and domesticate animals. The Paleolithic era ends and the Neolithic era begins with the advent of agriculture. . . "
Click here for complete article.
Post thoughts to comments.
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Rumble at CrossFit Oakland this Weekend (Saturday) at 11am.
And here is the complete "Rumble" schedule for the future:
Sat Feb 21: CrossFit Oakland
Sat Mar 7: CrossFit Silicon Valley
Sat Mar 14: Diablo CrossFit
Sat Apr 4: CrossFit Santa Clara
Sat May 9: CrossFit San Francisco
Sat May 30: CrossFit One World
Posted by Jeremy Jones at 11:39 PM | Comments (17)
February 17, 2009
090218 WEDNESDAY
Partner pull ups. Easier for the pullup-ee or harder for the pull up -or?
Workout:
6 rounds for time.
Run 400m
25 back extensions (light 'good mornings' can be subbed for back extensions).
Post time to comments.
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Article:
First brain study shows benefits of exercise on quitting smoking
"
. . . The study adds weight to a growing body of evidence that exercise can help manage addiction to nicotine and other substances. It backs up previous studies, which have shown that just one short burst of moderate exercise can significantly reduce smokers' nicotine cravings.. . . "
Click here for complete article.
Post thoughts to comments.
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Final day to get your emails in!
Please email support@diablocrossfit.com with your letters of support.
Please send them in by Noon today and help us keep our awesome new location.
Posted by Jeremy Jones at 7:32 PM | Comments (14)
February 16, 2009
090217 TUESDAY
Alan, Chris and Ron leave matching sweat puddles during "GI Jane".
Workout:
5 rounds for time.
1 Rope Climb
10 Ring push ups
One arm dumbbell power snatch (10 right, 10 left) 50lb/35lb/25lb
30 seconds of L-sit position (break it up as much as needed to get a cumulative 30s)
Post time to comments.
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Article:
Bigger waist line linked to Migraines.
Post thoughts to comments.
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Kelly Starrett (aka "K-Star") from CrossFit San Francisco will be putting on an event at CrossFit Santa Cruz.
Training the Injured Athlete with Kelly Starrett.
From Hollis: "Kelly is coming to our gym to explain the how and why we can keep training while injured. Injury is part of life. How do we deal with it? How does it affect our training and what can we do about it?" "
This is a one day event.
March 14th
9am-4pm
Cost $200
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Today is the last day to get your emails in!
Please send your emailed letters to "support@diablocrossfit.com" right away.
You can download an example letter here (in 'Word' format).
Our Planning Commission meeting will be held at 100 Gregory lane, Pleasant Hill, Ca, on Tuesday February 24th at 7:30pm. EVERYONE IS INVITED. WE NEED AS MANY PEOPLE TO COME AS POSSIBLE (no you won't have to say or 'do' anything unless you want to).
Posted by Jeremy Jones at 10:21 PM | Comments (13)
February 15, 2009
090216 MONDAY
+++Class as usual today+++
Holly beats her daughter Clarie to the top of the rope.
Workout:
Front Squat
Handstand push up (increase depth as much as possible)
5, 5, 5, 5, 5
Alternate between exercises.
Post loads and depth of shoulders past hands to comments.
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Article:
Parents on food aid forced to no longer use whole milk
Last month, the federal government stopped paying for whole milk for pregnant and nursing mothers and children older than 2. Mothers can receive vouchers to buy the fattiest milk only for their babies younger than 2. Moms and older siblings must wean themselves off whole milk and turning to low-fat varieties like 2 percent, 1 percent or skim.
Post thoughts to comments.
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Next "Royal Rumble" at CrossFit Oakland this Weekend (Saturday the 21st). Interested? Post to comments.
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Petition Collection today at 11am. WE NEED HELP! Come to the class at 10:30 if you are interested in helping out. Lunch will be provided.
Posted by Jeremy Jones at 10:32 PM | Comments (9)
February 13, 2009
090214 SATURDAY
+++CLASS TODAY AND SUNDAY AT 3pm!+++
Sarah's shirt says it all.
Workout (originally posted 080531 on crossfit.com)
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments.
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Article:
Exercise cuts colon cancer risk
Post thoughts to comments.
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Please send those emails for our meeting with the city.
Download this file if you concerned about what to say, and/or how to say it.
Send them to support@diablocrossfit.com right away!
Posted by Jeremy Jones at 10:49 PM | Comments (7)
February 12, 2009
090213 FRIDAY "GI Jane"
+++NEW WEEKEND CLASSES ADDED! SATURDAY AND SUNDAY 3pm class every weekend! (get your workout in before going out to party that night -or- sleep in after being out late)+++
Functional Fitness warm up (Dave carries Matt).
Workout: "GI Jane"
100 burpee pull ups for time.
Chest hits the deck and chin over the bar every time.
Post time to comments.
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Article:
From my new favorite CrossFit Blog - John Welborn's CrossFit Balboa
". . .A 2001 study in the Journal of Agriculture and Food Chemistry found that coffee has significantly more total antioxidant activity than cocoa, green tea, black tea, or herbal tea. And a study published in 2006 concluded that coffee "...may inhibit inflammation and therefore reduce the risk of cardiovascular disease and other inflammatory diseases in postmenopausal women.". . ."
Click here for complete article.
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DCF's very own Tami and Justine show you how to make beef jerky at home with just a regular oven:
You can expect more nutrition videos and articles from Diablo CrossFit in the future. So stay tuned!
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Monday around noon we plan on having a workout, then going around to the surrounding homes to get a census (see: petition) of what the neighbors think of having a gym in the Light Industrial part of Pleasant Hill.
We will provide the workout, forms, and possibly lunch. So if you can make it down (it is President's Day after all) please let us know.
And keep writing those emails!
Posted by Jeremy Jones at 8:17 PM | Comments (13)
February 11, 2009
090212 THURSDAY "One Bar Linda"
Nancy, Dave, Marnie, and Michelle (part of "Team 6am")
Workout:"One Bar Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring dips: +1/4 body weight
Weighted Dead hang Pull Ups: +1/8
Post time to comments.
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A few eggs a day will keep the doctor away: "Eating less eggs has no effect on cholesterol"
"A University of Surrey team said their work suggested most people could eat as many eggs as they wanted without damaging their health. . . "
Click here for complete article.
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Our prayers go out to Moises (local Alameda Cop and Long time DCFer) who will be going into surgery today to repair his torn pec (from grappling. . . not CrossFit!)
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Keep the letters coming!
Posted by Jeremy Jones at 11:38 PM | Comments (9)
090211 WEDNESDAY "AMRAP 1/2 Kelly"
Mark leads the class through 'Overhead Walk' form (no he is not threatening to 'Hulk Smash' the dbs) to Stephanie, Carry, Strong Meg, Laci, Vikki (hiding behind Mark), Yvonne, Jasmine, Miles and Bryan.
Workout:
As many rounds as possible in 20 minutes
200m run
25 box jumps (24in box for advanced, 20in intermediate, 12 in box beginner)
25 wall balls (20lb/10ft advanced, 14lb/10ft intermediate, 10lb/8ft beginner)
Post number of rounds, and fractions of rounds completed to comments.
Compare your total number of repetions completed to your last "Kelly" score.
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Article:
Pentagon Reports that US troops obesity doubles since 2003
". . .From 1998 to 2002, the number of servicemembers diagnosed as overweight remained s teady at about one or two out of 100. But those numbers increased after 2003, according to the study, and today nearly one in 20 are diagnosed as clinically overweight.
There may be even more overweight troops than the report shows, Kilpatrick said, because the study includes only servicemembers diagnosed as overweight during a visit with a doctor. The actual percentage of troops who are found to be overweight during fitness trials could be higher, he said . . ."
Click here for complete article.
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"Letter of the Day"
In our quest for assistance to prove to the city of Pleasant Hill that a zoning text change is good idea for all, we will try and highlight some of the letters you guys send in here on the website.
Today's is from Ron L:
" This in regards to the Pleasant Hill planning commissions zoning hearing affecting Diablo Crossfit. My name is Ron Lorensen I am an active member of Diablo Crossfit. I would like to see the zoning rules amended to include small business like Diablo Crossfit in light industrial parks. In the time that I have been a member I have seen no negative impacts that DCF has or could have or be having on the park. I do not understand the what the commissions real concerns are . Fitness facilities located within industrial zones are not uncommon. I have lifted weights for over 25 years and have worked out at many fitness facilities located in industrial zones, so this is not a unique situation! . . ."
Click "Continue Reading" below for the rest of the letter.
And don't forget to write your letter to support@diablocrossfit.com today!
" We are also in a time where economies throughout the nation are on the decline from the federal down to the local level. Small businesses such as DCF are often the 1st impacted. But in DCF's case it is having a positive experience at its current location. I see this as a win win situation for both the city of Pleasant Hill and DCF. I live in Crockett and have no real reason to go to Pleasant Hill with the exception of using the DCF facility. Many times after my workouts I have stopped and shopped at other Pleasant Hill businesses, Starbucks, Healthy Feet and Barnes and Nobles to name a few. So the city makes more revenue from the location of the DCF facility. My amount might be small but it all adds up over time.I don't speak for Jeremy here but would suggest that members of the board visit the DCF facility and see it for what it really is. A family oriented fitness center where not only is functional fitness is attained but a positive character as well. Lets work together to make this a win, win situation for not only DCF and the city but for its members as well."
Posted by Jeremy Jones at 11:02 PM | Comments (7)
February 8, 2009
090209 MONDAY
Miles sometimes wonders why he keeps coming back.
Workout:
Power Clean - 5, 5, 5, 5, 5
Touch and go each rep (no resting on the floor for more than a split second).
Post loads to comments.
Mini Metcon after.
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Article: Buying experiences, more than buying material things, leads to greater happiness.
The study demonstrates that experiential purchases, such as a meal out or theater tickets, result in increased well-being because they satisfy higher order needs, specifically the need for social connectedness and vitality -- a feeling of being alive. . .
Click here for complete article.
Posted by Jeremy Jones at 9:10 PM | Comments (9)
February 6, 2009
090207 SATURDAY
Traivmeister (doing push ups) rises to the challenge of "Angie."
Workout:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads used to comments.
Bonus mini Metcon afterward.
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Article from Mark Sisson's Daily Apple: Great game recipes.
Posted by Jeremy Jones at 11:01 PM | Comments (2)
February 5, 2009
090206 FRIDAY "Filthy Fifty"
Nancy is a pro when it comes to scaling the rope.
Workout: "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
(Scaling option: The "Dirty Thirty" is another option for scaling - instead of just using reduced weights for the different exercises. If you don't think you can finish the full "Fifty" workout in 40 minutes or less, you should think about using this option).
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Article:
Melissa Byers of "Byers Gets Diesel" fame has a great article that (with the help of Mathieu Lalonde) 'dumbs down' some the science behind the nutrition plans we push at DCF (The 'Paleo Diet' and "The Zone").
"The fourth member of our group this weekend was Mathieu Lalonde, from Cambridge, MA. In Matt's own words, "I have no background in nutrition and exercise. I'm a chemist with a lifelong interest in nutrition and human performance. My background allows me to understand the nutrition and exercise literature that I delve into as a hobby. I obtained my bachelor's degree in science with a concentration in chemistry from the University of Ottawa (Canada). I then obtained my PhD in organic chemistry at Harvard University. I am currently pursuing post-doctoral studies in inorganic chemistry at Harvard." (Translation: Matt is scary Smart.) . . ."
Click here for complete article.
Posted by Jeremy Jones at 9:01 PM | Comments (4)
February 4, 2009
090205 THURSDAY
Ramon Deadlifting over 400 for reps of three (no this was not his last set either).
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads to comments.
Mini Metcon after.
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Article:
Practicing balance and coordination transfers over to less falls.
"The researchers found:• None of the trained participants fell on the slippery floor and seven of the eight never lost balance.
• The control group's performance on the slippery floor revealed their lack of training. Their performance was akin to the trained group's first training slip on the platform . . ."
Click here for complete article.
Post thoughts to comments.
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And since everyone keeps complaining about being sick. . . here is a great article from The IF Life on how to beat the flu for less than $4 a day.
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Event (in case you missed yesterday's comments): 22nd annual Willie Davenport Olympian Track and Field Clinic at James Logan High
"Two dozen Olympic track and field athletes and coaches will provide instruction in every event Saturday, Feb 7 at the 22nd annual Willie Davenport Olympian Track and Field Clinic at James Logan High.
The event, which is open to individuals and teams of all levels, will feature special guests Billy Mills, the 1964 Olympic gold medalist in the 10,000 meters, Stephanie Brown, gold-medal winner in the discus at the Beijing Olympics last summer, and Pittsburg native Eddie Hart, 4x100 relay gold medalist in 1972.
Registration is from 8-9 a.m. Saturday, with the clinic running from 9 a.m.-4 p.m. Lunch is included in the price. Fee is $25 for individuals, $10 for youths 12 and under, $350 for teams, and $500 for teams of 30 or more."
Online registration is available at www.logantrackandfield.com.
Posted by Jeremy Jones at 8:46 PM | Comments (12)
February 3, 2009
090204 WEDNESDAY "Angie"
Judy gets caught leaving another 'sweat angel' on the floor of DCF after a hard workout.
Workout: "Angie"
For time.
100 pull ups
100 push ups
100 sit ups
100 squats
All 100 reps of each movement must be completed before moving onto the next exercise.
Post time to comments.
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Article(s): Vitamin D getting some good press (so be sure to get some sun when you can! -jj)
Sun during pregnancy builds stronger, larger bones for babies
Vitamin D tied to muscle power in adolescent girls.
Post thoughts to comments.
Posted by Jeremy Jones at 8:51 PM | Comments (24)
February 2, 2009
090203 TUESDAY
Our very own Jorgy takes home the Fish Tournament Bass from CrossFit One World (see it in our lobby right now). Rodil rocks the 'diablo' shirt in the background.
Mike Mathers (original DCFer and now CF Solano / Diablo CrossFitter) is leaving for Korea soon. He won't be living in the States for at least a few years.
(pic not really SFW, but still pretty funny)
A going away party for "Ruiner" is tonight at CrossFit Solano: "On 3 Feb 09, we will be sending Mike "Ruiner" off with a celebration after the 630pm class. Please bring your own sodas, beer or other beverages. Pizza will be provided but we ask that if you partake to please pitch in $5. Also, if you would like to bring a desert or other dish, you are more than welcome to. The event is open to all CrossFitters and their families."
Workout:
6 Rounds of
400m run
2 mintute rest
Post times to comments.
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Article:
Banning sugar makes kids smarter?
". . . standardized test scores increased 15 percent at the school within the first year of the program. She said discipline problems decreased by 23 percent. Student health has improved and obesity at the school has been virtually eliminated. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:20 PM | Comments (13)
February 1, 2009
090202 MONDAY
Mountain and Sarah swing some Kettlebells during the late morning class (Pamela watches).
Workout:
3 rounds for time.
20 Kettlebell Swings (54lb, 35lb, etc)
30 Sit ups
40 Double Unders
Post time to comments.
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Article: Study finds genetic link between sleep disorders and depression
"A study in the Feb. 1 issue of the journal Sleep was the first to use twin data to examine the longitudinal link between sleep problems and depression. Results of this study demonstrate that sleep problems predict later depression; the converse association was not found. These findings are consistent with the theory that early treatment of sleep problems may protect children from the development of depression. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:51 PM | Comments (13)
January 30, 2009
090131 SATURDAY "Mike's 30th"
It is Mike's 30th Birthday!
Workout: "Mike's 30th"
3 rounds for time
10 man makers (35lb / 25lb / 15lb)
10 turkish get ups (use same weight dumbbell as above)
10 pull ups
10 wall ball (10' target 20lb ball, 8' target 14lb ball)
Post time to comments.
(Everyone be sure to thank Mike for the workout).
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Article:
Mark Sisson give some 'primal' comfort food suggestions.
Post thoughts to comments.
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Posted by Jeremy Jones at 3:45 PM | Comments (8)
January 28, 2009
090129 THURSDAY
Vikki hits the 400m loop hard during the 0600 class.
Workout:
For time.
21 'Chest to bar' pull ups (use a band if needed to get full ROM)
21 'Chest to floor' burpees
15 'Chest to bar' pull ups
15 'Chest to floor' burpees
9 'Chest to bar' pull ups
9 'Chest to floor' burpees
Post time to comments.
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Article:
Brief, High Intensity Interval Training may Thwart Diabetes
As little as three minutes of high-intensity exercise every other day may help sedentary people ward off diabetes, results of a small clinical study suggested. . .
Click here for compete article.
Post thoughts to comments.
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Don't miss "Doc" Docto's seminar in Martinez Feb 7th! (This one of the guys that trained Luca - so you know he doesn't get more legit than that)
Check our Events Page for details about the "Fish Tournament" at CrossFit One World on Saturday!
Also - This Sunday's 'special' event will be a 'Paleo Pot Luck' for those wanting to participate. Please bring your favorite Paleo or Zone dish with the recipe to share. Hopefully we can make this "Recipe Taste and Swap" a regular occurrence at DCF. Talk to or email jj for details.
Posted by Jeremy Jones at 7:31 PM | Comments (12)
January 27, 2009
090128 WEDNESDAY
Andrew not only sleeps during his pull ups, he has also takes a mean set of pictures. See his pictures from the Royal Rumble on our Flickr account.
Workout:
4 rounds for time
Run 400m
50 squats.
Post time to comments.
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Video: From Jon Gilson's Again Faster - Double Unders
Double Unders from Patrick Cummings on Vimeo.
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Article:
Cutting calories can boost memory.
". . .They also showed other signs of physical improvement, with decreased levels of insulin and fewer signs of inflammation.The researchers said that these changes could explain the better memory scores, by keeping brain cells in better health.
They wrote: "To our knowledge, the current results provide first experimental evidence in humans that caloric restriction improves memory in the elderly. . . "
Click here for complete article.
(Now if we can get a good study comparing Caloric Restriction, Intermittent Fasting, and Regular 'Diets', we'd be on to something. -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 4:25 PM | Comments (10)
January 26, 2009
090127 TUESDAY "Number 2"
Ron and Chris finishing the overhead tire carry during Saturday's workout (Ron looks kinda evil and ready for more, Chris. . . not so much).
Workout: "Number 2"
As many rounds as possible in 15 minutes:
10 wall ball (20lb ball, 10 ft target or 14lb ball 8 foot target)
10 sumo deadlift high pull (95lb, 53, 35 or 26 depending on skill)
10 ring dips (or ring push ups)
10 double unders
Compare to September 19th, 2008
Post number of rounds and fractions of rounds to comments.
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Video: CrossFit Oakland's Mike Minium interviews Jason Khalipa (CrossFit Santa Clara) and Tamara Holms (also from CrossFit Oakland) in front of DCF.
The Nor Cal Regional registration is OPEN! Click here to go to the website and register to compete.
"To register, you'll need to use the Google Checkout button at the upper right-hand side of the [regional qualifier] blog.You'll receive an email confirmation once your order has been placed, as well as a shipping confirmation email once we charge your credit card or debit card. We won't be physically shipping you anything, but this email will serve as confirmation of your registration.
The registration fee is $75 through the end of February. Beginning March 1, the fee will increase to $100. So get in while the getting's good!
(And in case you're wondering, you will be getting a t-shirt.)
If you have any questions about registration, contact us at NorCalCFRegionals@gmail.com."
Post to comments if you are registered or plan to register and/or come just to watch (and cheer DCFers on).
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Article:
'Best Life' magazine presents a pretty in depth look at Omega-3s.
". . .We are, it is often--and accurately—said, what we eat. Recent diet trends, from Atkins to South Beach, have put the emphasis on upping our intake of protein or cutting out carbohydrates. Meanwhile, cholesterol, saturated fats, and trans fats have been stigmatized, leading to the belief that waging a total war on fat is the best way to get a slimmer waistline and a longer life. But fats are as crucial to a healthy body as protein is; they end up holstered into the heart, protecting organs, and building the cells of the brain, an organ that is itself 60 percent fat. The key to good health lies not in ruthlessly striking fat from our diets, but in eating the best possible fats for our bodies. And a growing chorus of nutritionists agrees that those fats are omega-3s. . ."
Click here for complete article.
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Don't forget about CrossFit One World's Fish Tournament this Saturday (There will even be a jumper house for the kids, and a keg for the 'big' kids).
Posted by Jeremy Jones at 9:37 PM | Comments (20)
January 25, 2009
090126 MONDAY
Team "Holla" (Stavros, Jasmine, "Strong Meg", and Darren), lead DCF team at the Royal Rumble.
Workout:
Deadlift
Weighted pull up
3, 3, 3, 3, 3, 3, 3, 3
Alternate between exercises each round.
Bonus Metcon after.
Post loads used to comments.
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Bored with your regular weights? Try lifting dwarves.
Gym in London has 'human' weights.
Members of Gymbox in Bank, central London, can choose to lift any of five differently sized "human weights".
Wearing Lycra catsuits which label their weight, they sit on specially adapted machines and shout words of encouragement.
The "dumbbells" include two dwarfs – 32-year-old Arti Shah, who weighs just 4.5 stones (30kg) and 64-year-old Mike Edwards, who weighs 8 stones (55kg).
At the other end of the scale for those with stronger muscles is 24 stones (155kg) Matt Barnard, 37.
Gymbox owner Richard Hilton said: "A lot of our members felt that lifting metal weights was boring and not especially motivating.
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 10:02 PM | Comments (10)
January 24, 2009
090125 SUNDAY "Royal Rumble Roundup"
"A few" spectators gather to watch heat 1 of DCF's first 'Royal Rumble'.
RESULTS FROM THE RUMBLE POSTED TO "Continue Reading" Below.
Workout:
Tabata double unders (count attempts if you can't DU yet, otherwise only count what you make)
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata L Sit (count seconds*)
Rest 1 minute
Tabata squats
A 'Tabata' is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (4 minutes total per exercise). Your "score" for each exercise is the lowest number of reps in any single round.
*For L sits, watch the clock closely and score for each round is how many seconds you keep your feet up. Pace yourself, if you can't maintain an 'L' for a single second at the end, your score will be zero.
Post scores for each exercise as well as your total.
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Royal Rumble Round Up.
I wouldn't say that the event went without a hitch, but I think it went pretty damn good for about a week of planning (actually . . . only about a day of planning). We had visitors from CrossFit Oakland, CrossFit Solano, CrossFit Unlimited, CrossFit One World (Will) and CrossFit Santa Clara (home of the 'rump of death'). About 56 people competed in all (14 teams of 3 - 5 people).
What were your experiences? What recommendations do you have? What was your favorite moment?
Post answers and thoughts to comments.
Pictures should be up on our Flickr account soon. Stay tuned for a video in the future as well!
Team layout and members:
Royal Rumble Results thrown upon the big screen:
I am not quite sure I understand them myself. Hopefully the comments below provide some clarity!
Posted by Jeremy Jones at 8:29 PM | Comments (13)
January 21, 2009
090122 THURSDAY
Tami blocks Luca's kick in the DCF "Coliseum"
Workout:
For time:
95 pound Clean and Jerk, 50 reps
Post time to comments.
This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.
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Article:
Sleep tips from 'sleep medicine'.
". . . Whether you suffer from insomnia or are just having an off night, the solution is mostly mind over matter.No gadgets, no pills, no hypnotism, just some sound advice from Northwestern Memorial Hospital's Dr. Lisa Woofe, a physician who specializes in sleep medicine.
Set your internal clock.
"Have stringent times for getting into and out of bed," Woofe said. "Your body has a clock that helps regulate your brain when you're awake and asleep, and your body will autoÂstart the sleep process accordingly."
Get steamed. "Before bed, take a hot shower and then enter a relatively cool bedÂroom," Woofe recomÂmended as a way to copy the natural effects of a warming sun setting.
"Imagine an ancient man living out on a prairie. . ."
Click here for complete article.
Post your sleep tips to comments.
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"Royal Rumble" this Saturday at DCF! See our "Events Page" for details.
Posted by Jeremy Jones at 8:51 PM | Comments (14)
January 20, 2009
090121 WEDNESDAY
Mark sends Newbie Prashant off on his shuttle run after answering a math question during the class warm up.
Workout:
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
OR
"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs
Post time to comments
Compare to "Cindy and Mary"
(Originally posted on CrossFit.com Friday, July 28th)
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"Hump Day" article:
Gait may be associated with orgasmic ability.
"A new study found that trained sexologists could infer a woman's history of vaginal orgasm by observing the way she walks. The study is published in the September 2008 issue of The Journal of Sexual Medicine, the official journal of the International Society for Sexual Medicine and the International Society for the Study of Women's Sexual Health. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:45 PM | Comments (11)
January 19, 2009
090120 TUESDAY
The Saturday class puts the "Diablotron" through it's paces.
Workout:
5 rounds with 1 minute rest in between each round.
As many times as possible in 3 minutes:
3 handstand push ups (strict, hands to shoulders)
6 knees to elbows
9 double unders
Post number of circuits completed each round and total rounds to comments.
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Article:
Study links water pollution with declining male fertility.
". . .The study identified a new group of chemicals that act as ‘anti-androgens’. This means that they inhibit the function of the male hormone, testosterone, reducing male fertility. Some of these are contained in medicines, including cancer treatments, pharmaceutical treatments, and pesticides used in agriculture. The research suggests that when they get into the water system, these chemicals may play a pivotal role in causing feminising effects in male fish. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:04 PM | Comments (10)
January 18, 2009
090119 MONDAY
+++Class as usual today+++
Tanya and Hylie get some double unders done.
Workout:
Hang squat clean
3, 3, 3, 3, 3, 3, 3, 3
Post loads to comments.
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Article:
"Eating garlic is one of the best ways to lower high blood pressure and protect yourself from cardiovascular disease. A new study from the University of Alabama at Birmingham (UAB) shows this protective effect is closely linked to how much hydrogen sulfide (H2S) is produced from garlic compounds interacting with red blood cells. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:02 PM | Comments (5)
January 16, 2009
090117 SATURDAY
Carry works the bag during Jimmy's Fight Fit Class (an invitation only class, talk to Jimmy or JJ for details).
Workout:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
If you can't complete in order due to limited equipment. Note order exercises were completed in to comments.
Post time to comments.
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Article:
A call to arms for 'low-carb' followers
. . .As you can see from the graph at the top of this post, obesity is galloping along and shows no signs of slowing down. According to the latest figures from the National Center for Health Statistics (from which the above graph was taken), almost 70 percent of Americans (between the ages of 20 and 74) are either overweight or obese. Despite the growing rates of childhood obesity, there is a much lower rate of childhood obesity than there is adult obesity. Since childhood precedes adulthood, one can only assume that most of the children who are not overweight now will ultimately become overweight or obese as they enter and progress through the ranks of adulthood. . .
Post thoughts to comments.
Posted by Jeremy Jones at 9:43 PM | Comments (5)
January 15, 2009
090116 FRIDAY
Stavros representing DCF at CrossFit 2008 Affiliate Cup winners (and awesome hosts): CrossFit Oakland.
Workout:
4 rounds for time
500m Row
15 strict presses (115lbs - for advanced, 75lb, or 45lb)
Post time to comments.
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Article:
Midlife coffee and tea consumption decreases risk of late life dementia.
. . .At the midlife examination, the consumption of coffee and tea was assessed with a previously validated semi-quantitative food-frequency questionnaire. Coffee drinking was categorized into three groups: 0-2 cups (low), 3-5 cups (moderate) and >5 cups (high) per day. Further, the question concerning tea consumption was dichotomized into those not drinking tea (0 cup/day) vs. those drinking tea (≥1 cup/day).The study found that coffee drinkers at midlife had lower risk for dementia and AD later in life compared to those drinking no or only little coffee. The lowest risk (65% decreased) was found among moderate coffee drinkers (drinking 3-5 cups of coffee/day). Adjustments for various confounders did not change the results. Tea drinking was relatively uncommon and was not associated with dementia/AD. . .
Click here for complete article.
Posted by Jeremy Jones at 8:14 PM | Comments (10)
090115 THURSDAY
The class enjoys some overhead squats on a nice sunny day.
Workout:
As many rounds as possible in 20 minutes:
10 GHD sit ups (or 30 abmat sit ups)
20 double unders
30 squats
Post number of rounds completed to comments.
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Article:
Discovery supports theory of Alzheimer's disease as form of diabetes.
Now scientists at Northwestern University have discovered why brain insulin signaling -- crucial for memory formation -- would stop working in Alzheimer’s disease. They have shown that a toxic protein found in the brains of individuals with Alzheimer’s removes insulin receptors from nerve cells, rendering those neurons insulin resistant. (The protein, known to attack memory-forming synapses, is called an ADDL for “amyloid ß-derived diffusible ligand.”)With other research showing that levels of brain insulin and its related receptors are lower in individuals with Alzheimer’s disease, the Northwestern study sheds light on the emerging idea of Alzheimer’s being a “type 3” diabetes. . .
Click here for complete article.
Posted by Jeremy Jones at 12:04 AM | Comments (12)
January 13, 2009
090114 WEDNESDAY
This picture is from the old gym, but Jan's facial expression was just too hard to pass up. Jan definitely knows how to "GET SOME".
Workout:
After a 'healthy' warm up, choose a pull up movement (Kipping pull up, band pull up, jumping pull up, etc) and perform 10 repetitions every minute for as long as you can complete all 10 reps in the allotted minute.
Post total number of pull ups completed to comments.
GREAT video on kipping pull ups from Again Faster by Robb Wolf: part 1
The Kipping Pullup - Part One from Patrick Cummings on Vimeo.
Part 2.
The Kipping Pullup - Part Two from Jon Gilson on Vimeo.
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Article:
". . . Diet stumbling blocks… The eternal question for a lot of people, I know. But the lucky thing is this: the Primal Blueprint isn’t another diet. It’s a way of eating for life. Nonetheless, it is (or can be) a major transition for most people. As I’ve said in the past, eating PB-style totally goes against the grain (yeah, yeah - unavoidable pun) in our society. In a culture of bread, bakeries, chips, popcorn, pasta, rice and potatoes at every turn, it takes a real turnabout in thinking as well as eating. Initially, the concept of the PB may feel restrictive to someone who’s had a lifetime’s worth of sandwiches, pizza, fast food, etc. But if you can get past the ingrained (O.K. - last one, I promise) mindset, you’re good to go. It’s why it’s crucial (as we’ve said in the past) that you focus not on what you’re giving up but what you’re taking on - the change you’re welcoming into your diet and lifestyle. Once people stop carrying the torch for the habitual/comfort foods, they see that the PB actually opens up their diet to a world of possibilities (as well as energy, satiety, etc.) that the old foods could never match. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:36 PM | Comments (26)
January 12, 2009
090113 TUESDAY "The extent of my neurosis"
The extent of my neurosis.
(I drew these concept drawings in early December, about 3 weeks before we started moving into our new gym. -jj)
Workout:
6 rounds.
Run 400m
Rest 2 minutes.
Post times for each round to comments.
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Article:
Can Antioxidants do more harm than good?
'Conditioning Research' has a couple of new studies that might make you think twice about taking your special "antioxidant blend". . .
Click here for complete article.
Posted by Jeremy Jones at 10:54 PM | Comments (24)
January 11, 2009
090112 MONDAY
Stavros leads the class (with Hardway Byan and Scott) back in after an awesome warm up. (Why do I hear "The Good, The Bad and the Ugly" whistling in the background? - jj)
Workout:
Back Squat - 5, 5, 5, 5, 5
Afterward: 'Surprise' Mini-metcon
Post loads used to comments.
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Article:A single gene might fuel overeating risk
. . .In the latest study, the UCL team offered 131 four to five-year-olds a mixed plate of sweet and savoury biscuits within one hour of finishing a full meal.Those who carried one or two of the key FTO variants were more likely to tuck in despite the fact that they should have been full.
Lead researcher Professor Jane Wardle said: "We believe this research tells us more about how some children are more responsive to signals in their bodies encouraging them to eat when full than others. . .
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 7:52 PM | Comments (27)
January 10, 2009
090111 SUNDAY
The class bangs out some sumo deadlift high pulls.
Workout:
5 rounds for time:
10 Wall Ball Burpees
10 overhead squats (95lbs or 65lbs)
Post time to comments.
Wall Ball Burpees: Start with a wall ball shot, then drop down, place the ball on the ground, kick your legs back, do a push up with your hands on the ball (chest touches ball), bring your legs back up, stand up, squat clean the ball, then do another wall ball shot. . . rinse and repeat.
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Article:
'The power of less' from Tim Ferris of "The 4 Hour Work Week" and Leo Babauta of "Zen Habits".
"To learn a skill, I often look — not for the best in the world — but for people who’ve made the greatest progress in the shortest period of time. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:07 PM | Comments (8)
January 8, 2009
090109 FRIDAY
Sarah's first class at the new digs.
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
(compare to November 8th by clicking - 081108 by clicking here, or October 6th - 081006 -by clicking here)
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Article
A very timely "primal" bar from Mark Sisson's Daily Apple:
". . .So with that, we went to our unofficial Mark’s Daily Apple kitchen to put it to the test! There were a couple of missteps (and even one small toasting incident that could have constituted a fire!) but we think we’ve finally nailed it.The following is the new and improved official Mark’s Daily Apple Primal Energy Bar: . . ."
Click here for complete article.
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Ice Fishing Tourney #2 at CrossFit One World January 31st!
(The newer model Concept II rowing machines have a "Fish Game" on them, and apparently it is a blast to play).
Last time we had a single DCFer in attendance, and he reported a smashing good time. This time it would be great to have a whole contingent of DCFers go (then we can carpool with a DD).
From Freddy: "Buy in for the tournament is $10. Winner takes the pot (minus 10% awarded to the highest scorer of the tournament).
Sign-ups start at 6:00 pm. Brackets start forming at 6:45 pm. The single elimination tournament begins at 7:00 pm. There will be a jumper for kids and a keg of beer for the adults. We request everyone bring something simple for a potluck dinner.
Come out for a good time even if you choose not to go fishing!"
Post to comments if you are interested in going.
Posted by Jeremy Jones at 9:47 PM | Comments (17)
January 7, 2009
090108 THURSDAY
Mountain coaching a personal training session near the "Monkey Bars of the Apocalypse".
Workout:
With a continuously running clock perform one Sumo Deadlift High Pull the first minute, 2 SDHPs the second minute, 3 SDHPs the third minute. . . etc. Continue until you are no longer able to do the number of prescribed SDHPs in the allotted minute.
Rx'ed weight is 135lbs for elites, 95lbs for intermediates and 65 (or less) for beginners. But don't think that lighter is "easier" on this one.
Post number of rounds, and number of reps into your final round to comments.
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Videos from "Good Eats". Alton Brown nails the Carbohydrate / Fat / Protein breakdown explanation (at 2:57 of part 1) and the horrible ingredients of an 'off the shelf' bar at the beginning of part 2, but misses a lot of other points throughout (vilification of fat, etc). Not to mention his 'bars' all have gluten and/or soy in them (granted the video is more than a few years old, so I will cut him some slack).
DCF favorite Robb Wolf introduced a great recipe for 'pemmican' in one of the early issues of the Performance Menu.
'Steve's Club' in also has "Paleokits" - organic, free range beef jerky, nuts, seeds and berries in exact zone proportions. Proceeds go to supporting 'Steve's Club' a non-profit organization devoted to kids with 'an excess of life challenges' in the Camden, New Jersey area. Buy direct from them if you want to support a good cause.
Post to comments if you would like to see some Paleokits at DCF.
Posted by Jeremy Jones at 6:31 PM | Comments (15)
January 5, 2009
090106 TUESDAY
Our Flag, one of the pride pieces of our gym.
Workout:
As many rounds as possible in 20 minutes:
10 Ring dips
20 Kettlebell swings (54lb / 35lb)
30 ft Walking lunges with dumbbells (25lb/ 15lb)
Post number of rounds completed to comments.
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Article:
Disease awareness helps business blossom.
Experts trace the increase in diagnoses — which led to a boom in demand for gluten-free products — to the 2003 release of a landmark study by the University of Maryland Center for Celiac Research. It estimated nearly one in every 133 Americans, or about 2.3 million people, has the genetic disorder, although most are undiagnosed. The study helped spread awareness of the disease, according to Alessio Fasano, medical director at the center.U.S. sales of gluten-free food, roughly $700 million in 2006, are rising 15 percent to 25 percent a year, according to research firms Mintel International and Information Resources Inc. Manufacturers expect sales to remain strong because celiac sufferers don't outgrow the disease. . .
Click here for complete article.
Posted by Jeremy Jones at 9:20 PM | Comments (4)
January 4, 2009
090105 MONDAY
Who needs to go to the theater? 16 foot wide High Definition wide screen for CrossFit videos, Fights, and other 'Events'. Check back for upcoming showings.
Workout:
Thruster
5, 5, 5, 5, 5
Post loads to comments.
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Article:
Mary Dan Eades give us her 'essential' cookbooks
What are your favorite paleo/zone cookbooks? Post to comments.
Posted by Jeremy Jones at 9:04 PM | Comments (3)
January 3, 2009
090104 SUNDAY "Once, Twice, Three times a Newbie."
Josh Jorgensen's last few steps of a 3 mile journey carrying a 95lb keg from the old gym to the new one.
Workout: "Once, Twice, Three Times a Newbie"
3 rounds for time:
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
Post time to comments.
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This Sunday's workout is dedicated to a local soldier killed in Iraq.
Concord resident Ben Tollefson killed in Iraq.
Posted by Jeremy Jones at 8:33 PM | Comments (7)
January 2, 2009
090103 SATURDAY
Craig waxes eloquently in front of our new changing rooms with Rhodes and Stavros (two other major contributors to helping set up the new place) Jan and Jenn (who did our AMAZING mural), as well as Bryan (one of our top athletes) and Mike E (one of our originals).
Workout:
4 rounds for time.
10 Power clean (155, 135, or 95)
1 Rope climb 15'
400m run
Post time to comments.
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Article:
Wallace and Gromit join the fight against obesity
Post thoughts to comments.
Posted by Jeremy Jones at 8:02 PM | Comments (13)
December 30, 2008
081230 TUESDAY "Helen"
+++ HOLIDAY SCHEDULE: Wed, December 31st - Closed at 11:30am (all morning classes still on).
Thursday, January 1st - Come help us move at 10am to the new 'Shed'.
Muay Thai Canceled Thursday and Saturday.+++
Video of everyone doing "McFlurry" in honor of Miguel Flores (Thanks again Big Dave for filming and editing the video).
Thanks again to Liz, Will and Herm for making a special workout even more special.
Workout: "Helen"
3 rounds for time.
400m Run
21 Kettlebell swings (54lbs, 35lbs)
12 pull ups
Post time to comments.
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Did you complete your 2008 goals? Here is an exerpt from the last post at the beginning of the year:
"In brief. . . now is not the time to make plans like "I want to eat healthier this year." or "I am going to loose a few pounds." These are undefinable, impossible to track, and easy to fudge.
Now is the time to say things like "I am going to eat less than 10g of refined carbs a day from now on." and "I will lose 10 lbs of 'Fat' without loosing muscle mass." In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn't. Either you made clear progress, or you didn't.
Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.
Just because you have been "CrossFitting" for a year doesn't mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.
December's "Girls and Heroes" marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.
Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.
One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)
One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)
One metabolic conditioning based (examples include a sub 9 min "Helen", or "Murph" as Rx'ed, etc)
You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals "TIME!" for the end of the year. Think of 2008 as one big "Workout of the Year" (WOY) and you have only 365 days to finish your benchmarks.
Choose wisely, and don't be afraid to choose something big. If you "Aim for the moon. If you miss, you may hit a star. "
The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).
So post your goals for 2008 "WOY" in the comments section, and prepare to celebrate your victory as each one is smashed."
See everyone's posts here.
For 2009 we are asking the same thing. At least three goals, one from each category.
You don't have to post them now. Go ahead and think about them for a few days, and we will all post them in the new year.
Posted by Jeremy Jones at 3:37 AM | Comments (12)
December 28, 2008
081229 MONDAY "Gwen"
Miles looking ready for action, while Andrew bangs out some more wall ball shots.
Workout: "Gwen"
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads used to comments.
First posted here on CrossFit.com (also what looks like the birth of "Helen")
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Article:
5 tips for lifelong learning and the adult brain
"Learning & the Brain is a conference that gets marked on my calendar annually because I always return home having either been exposed to new information, or with a new brain teasers job interviewperspective on an old topic. Last month’s conference in Cambridge, MA, themed Using Emotions Research to Enhance Learning & Achievement, was no exception. As with previous conferences, in addition to the many keynote sessions, I focused on the adult learning strand, since so much of my time is spent providing professional development for, and collaborating with adults. Here are five conference cues as they relate to education. . . "
Click here for complete article.
Posted by Jeremy Jones at 8:58 PM | Comments (13)
December 27, 2008
081228 SUNDAY "Jackie"
Not only does Big Dave know how to do a mean box jump, he also knows how build a mean box as well - as you will see at the new gym.
Workout: "Jackie"
1000m Row
50 thrusters (45lbs)
30 pull ups
For time.
Post time to comments.
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Article:
No breakfast, earlier sex: Japan study
"In a study of 3,000 people, those who did not regularly eat breakfast when in their early teens said they lost their virginity at an average age of 17.5, versus an overall average of age 19 for all Japanese.For those who had a morning meal when they were younger, the average age of having the first sexual experience was 19.4. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:53 PM | Comments (10)
December 26, 2008
081227 SATURDAY "Nicole"
Luca starts the clock and Darren is already talking trash to Rick (Kevin in the background takes the opportunity to get a head start).
Workout: "Nicole"
As many rounds as possible in 20 minutes:
Run 400m
Max rep pull ups
Post reps completed each round to comments.
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Article from Mark Sisson's Daily Apple:
"The many uses of almond meal"
"As you might recall from our pie and cracker recipes, and Son of Grok’s pizza recipe we like to use almond flour or almond meal as a foundation for Primal baking. It has a similar consistency to traditional flours (albeit denser and heavier), forms good batter with eggs and other fats, and it gives whatever you’re making a nice nutty quality. Almond meal is also fairly taste-neutral; it has a distinct nutty taste that coincidentally works well with many food combinations. So just what is almond meal (or almond flour, for that matter)? . . "
Click here for complete article.
Posted by Jeremy Jones at 8:22 PM | Comments (9)
December 23, 2008
081224 WEDNESDAY "Angie"
+++HOLIDAY SCHEDULE!!+++
Christmas Eve: Wednesday, December 24th - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
Christmas Day: Thursday, December 25th - NO CLASSES
New Year's Eve: Wednesday, December 31st - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
New Year's Day: Thursday, January 1st - COME HELP US MOVE TO OUR NEW GYM at 10am! Moving/Partying expected to last until the early evening (3 - 4).
Muay Thai is also Canceled for the next two Saturdays!
1030 turnout for "McFlurry." Notable visitors are Liz from CrossFit San Diego (who knew Miguel personally) gray tank top in the center, Herm aka "Quads" from CF Los Altos (baldy below Liz), Will. . . who doesn't know how to make diablo horns apparently (actually he is repping the CF One World sign, totally legit) red pants next to Herm, our own Big Dave on the far left, who worked the video camera the whole time, and Rick from CF Santa Clara (and also an original DCFer) behind Liz.
Thanks for coming out and showing us a good time everyone!
Workout: "Angie"
For time:
100 pull ups
100 push ups
100 sit ups
100 squats
Complete all 100 reps of each exercise before moving on to the next.
Post time to comments.
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Article:
Scientists show how Broccoli, Cauliflower, Cabbage, etc combat cancer.
". . ."These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates. . ."
Click here for complete article.
(So make sure you grab some broccoli on the appetizer tray at the before the Christmas Dinner -jj).
Post thoughts to comments.
Posted by Jeremy Jones at 10:31 PM | Comments (6)
December 21, 2008
081222 MONDAY "Randy"
+++HOLIDAY SCHEDULE!!+++
Christmas Eve: Wednesday, December 24th - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
Christmas Day: Thursday, December 25th - NO CLASSES (go spend time with your family, or watching Bond movies on cable).
New Year's Eve: Wednesday, December 31st - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
New Year's Day: Thursday, January 1st - COME HELP US MOVE TO OUR NEW GYM at 10am! Moving/Partying expected to last until the early evening (3 - 4).
Not only is Jenn helping us with a 'top secret' project for the new gym, she is also wearing a Chiquita Banana shirt and matching pants.
Workout: "Randy"
75 Power Snatches at 75lbs for time.
Post time to comments.
Video: Sage Burgener demonstrates the Power Snatch with her dad Mike narrating.
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Article:
The biggest losers are getting bigger.
"We know that when we watch The Biggest Loser on television that what we are watching is a carefully contrived fiction. The people on the show, the people wearing the colorful T-shirts and sleeping in coordinated colorful rooms, they are an experiment in social conditioning. If you give people enough money and put them into team environments, you can get them to do anything, even things that are painful and potentially harmful to their metabolisms. You can scream at them and walk on their legs and they will do it, even when you make them cry 14 times a day, they will do it. And you can trot out past winners and say, "Look, it works. See? It totally works." That's what they say, anyway.Check out a few of the former Losers and how they are doing now. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:58 PM | Comments (7)
December 20, 2008
081221 SUNDAY
Darren reps his DCF shirt on the DCF platform.
Workout: "Quarter Gone Bad"
5 rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
(Thruster load can be scaled down, and weighted pull ups can be scaled down to strict or band pull ups if needed)
Post total number of reps to comments.
Compare to results posted here.
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Article:
Quality of sleep determines where memories are stored.
As time passes, our memories are transferred to different parts of the brain in order to ideally store our past experiences. While scientists have known that sleep plays an important role in helping consolidate memories, a new study investigates the role of sleep a step further, and shows how one night of sleep can lead to changes in brain activity six months after an event has occurred. . .
click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 11:39 PM | Comments (3)
December 19, 2008
081220 SATURDAY "Kelly"
Rick may be "two timing" with Jason's gym CrossFit Santa Clara, but he will always be a "DCFer". Hector's face says how much he loves lunges.
Workout: "Kelly"
5 rounds for time.
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
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Article:
Going outside -- even in the cold -- improves memory and attention
U-M psychology researchers Marc Berman, John Jonides and Stephen Kaplan found memory performance and attention spans improved by 20 percent after people spent an hour interacting with nature.Researchers believe the findings could have broader impact on helping people who may be suffering from mental fatigue.
"Interacting with nature can have similar effects as meditating," Berman said. "People don't have to enjoy the walk to get the benefits. We found the same benefits when it was 80 degrees and sunny over the summer as when the temperatures dropped to 25 degrees in January. The only difference was that participants enjoyed the walks more in the spring and summer than in the dead of winter." . . .
Click here for complete article.
Posted by Jeremy Jones at 9:07 PM | Comments (8)
December 18, 2008
081219 FRIDAY "GI Jane"
Judy and George kicking ass in the 0600 class.
Workout: "GI Jane"
100 "Burpee Pull Ups" for time
A "Burpee Pull Up" is performed by kicking the legs back and dropping down into a push up position, completing a push up, bringing the feet back to the starting position, standing up, jumping to do a pull up.
-Chest must hit the floor each rep or it doesn't count.
-Chin must go over bar every time or it doesn't count.
-Bar must be at least 6" above your outstretched fingers at your furthest reach (heels down).
Post time to comments.
Video: Greg Amundson does "GI Jane" in 10:17
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". . . Exercise helps many children with autism spectrum disorders - a term that encompasses various degrees of autism - cope in other ways, medical experts say. Aerobic activity can lengthen an autistic child's attention span, improve behavior and foster friendships with other kids.A team of researchers at the Douglass Developmental Disabilities Center at Rutgers State University of New Jersey studied the effect of jogging and walking on a 5-year-old autistic boy.
After jogging, the boy showed much less self-stimulation - which can take many forms including rocking, hand-clapping or biting. The effect diminished after 40 minutes, though his behavior remained better than before his exercise.
"The exercise had to be intense," center director Sandra Harris said. "It was the vigorous impact of the activity that seemed to make the difference.". . ."
Click here for complete article
Posted by Jeremy Jones at 8:30 PM | Comments (21)
December 17, 2008
081218 THURSDAY "Diane"
+++JANUARY 1st IS OUR BIG MOVE DAY - SEE BELOW!+++
Lauren observes Jenny P's great full extension form on a push press.
Workout: "Diane"
21 - 15 - 9 rep rounds for time of
Deadlift (225, 185, or even 45lbs if you need to work on form)
Handstand Push Ups
Post time to comments.
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Article:
Mark Sisson's Top 10 Favorite Books
"A few readers have asked me to offer up a list of my favorite books. That’s always a tough call since typically my favorite book is the one I’ve just finished (I also typically don’t finish a book I don’t like). Nevertheless, there are a few books that are probably more relevant to MDA and my health and fitness philosophies than others. In no particular order, here are five novels and five from the “health/medicine/fitness” category that come to mind as having shaped my worldview one way or another. . . "
Post thoughts to comments.
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As many of you may know (or should know) we are moving to our new "Shed" this month.
On January 1st we will be having a final workout at the Shed in the late morningm (10AM), moving all the stuff onto trucks/trailers, then unveiling the new gym and having a big party (free food, refreshments, and beer).
If you'd like to help us move, and say 'goodbye' to our little Shed and say 'hello' to a new gym and a new year, post to comments below.
Posted by Jeremy Jones at 8:43 PM | Comments (18)
December 16, 2008
081217 WEDNESDAY "Badger"
Jimmy a few months into CrossFit on the left, about a year later on the right (and time for some new shorts!)
Workout: "Badger"
3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
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Article from Dough Chapman at Hyperfit USA.
"We first started doing CrossFit back in late 2004 and affiliated in early 2005. The single greatest innovation the program advocated was the time clock. The clock measures what each specific workout is and creates a unique performance data point. I introduced the concept to my clients to help them shift perspective on training. The paradigm shift was profound, and resulted in shifting the training from not just working hard; we were working very hard, and being able to measure their specific performance in every workout. . .. . .Definition of a Clock Whore: Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a "better" time. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:58 PM | Comments (16)
December 15, 2008
081216 TUESDAY "Filthy Fifty"
Gwen dominates some tire flips, as Rebeka gets ready for her set with the tire.
Workout: The "Filthy Fifty"
Click here to see the last time we did the Filthy Fifty at the Shed.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
(Scaling option: The "Dirty Thirty" is another option for scaling - instead of just using reduced weights for the different exercises. If you don't think you can finish the full "Fifty" workout in 40 minutes or less, you should think about using this option).
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Article: Pollution and Chemicals has the future male population on the run.
". . .Many have been identified as "endocrine disrupters" – or gender-benders – because they interfere with hormones. These include phthalates, used in food wrapping, cosmetics and baby powders among other applications; flame retardants in furniture and electrical goods; PCBs, a now banned group of substances still widespread in food and the environment; and many pesticides. . . "
Click here for complete article.
Posted by Jeremy Jones at 10:20 PM | Comments (8)
December 14, 2008
081215 MONDAY
Darren gets into the holiday spirit.
Workout:
Back Squat - 3, 3, 3, 3, 3
Strict Press - 3, 3, 3, 3, 3,
Deadlift - 3, 3, 3, 3, 3
You can go through all of one movement completely or rotate through the movements each set.
Post max loads for each movement to comments.
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Article:
New study links hormone use to increased breast cancer risk.
". . .Taking menopause hormones for five years doubles the risk for breast cancer, according to a new analysis of a big federal study that reveals the most dramatic evidence yet of the dangers of these still-popular pills.
Even women who took estrogen and progestin pills for as little as a couple of years had a greater chance of getting cancer. And when they stopped taking them, their odds quickly improved, returning to a normal risk level roughly two years after quitting.
Collectively, these new findings are likely to end any doubt that the risks outweigh the benefits for most women.
It is clear that breast cancer rates plunged in recent years mainly because millions of women quit hormone therapy and fewer newly menopausal women started on it, said the study's leader, Dr. Rowan Chlebowski of Harbor-UCLA Medical Center in Los Angeles. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:55 PM | Comments (23)
December 13, 2008
081214 SUNDAY "Erin"
A couple of months ago Jasmine couldn't do a single pull up. Now she is a pull up machine.
Workout: "Erin"
Five rounds for time:
Dumbbells split clean, 15 reps (40lbs is Rx'ed)
21 Pull-ups
Post time to comments.
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Mis-Judged study:
"'Low Carb' diets can affect dieter's cognition skills"
". . .Low-carb dieters showed a gradual decrease on the memory-related tasks compared with the low-calorie dieters. Reaction time for those on the low-carb diet was slower and their visuospatial memory was not as good as those on the low-calorie diet. However, low-carb dieters actually responded better than low-calorie dieters during the attention vigilance task . . .
. . .The hunger-rating did not vary between participants on a low-carb diet and those on a low-calorie diet. The only mood difference between dieters was confusion, which was higher for low-calorie dieters during the middle of the study.
"Although this study only tracked dieting participants for three weeks, the data suggest that diets can affect more than just weight," says Taylor. "The brain needs glucose for energy and diets low in carbohydrates can be detrimental to learning, memory and thinking." . . ."
Click here for complete article.
It is just great how the "sure" the article is, considering it was 19 women, for three weeks, and the results were pretty mixed (low carb had higher attention and less confusion, but weaker memories and reactions?). I guess we will also have to wait until Feb 2009 to see the actual calorie numbers and macro nutrient breakdowns. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 8:02 PM | Comments (4)
December 12, 2008
081213 SATURDAY "Mr. Joshua"
Issiah (Santa's little helper) has ushered in some Christmas gifts early.
Workout: "Mr. Joshua"
5 rounds for time:
Run 400 meters
30 Glute-ham sit-ups (sub abmat sit ups for scaled down version)
250 pound Deadlift, 15 reps (sub lower weight for scaled down version)
Post time to comments.
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Article from Mike O'Donnel at "The IF Life":
Make your own flu shot. . . or just stay healthy in the first place.
A recent post over at Marks Daily Apple about flu shots reminded me that tis the season for mass panic and blind faith in some magical formula to save us all. Now, I have never had a flu shot (and never will) but that is my personal choice. Heck everything I do to my body is my choice. If someone wants a flu shot it’s their choice to do, but they better know why they are doing it….and not just taking someone else’s word for it. So below I list my reasons I do not ever get a flu shot:
Click here for the complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 10:45 PM | Comments (4)
December 11, 2008
081212 FRIDAY "2 minute defense"
Jenny's going away party. We miss you Jenny!
Workout: "2 Minute Defense"
5 rounds at 135lbs -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Then rest 2 minutes
Then. . .5 rounds at 135lbs -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Notice it says "foot" not meters. Scale the bar weight as needed for proper form.
Post total time to comments.
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Article (Thanks to Judy for the good read!):
Exercise builds small blood vessels in the brain, study says
". . .The models showed that the exercisers had 43% more blood vessels with a diameter of 0.4 millimeters to 0.6 millimeters. While an average of about 100 blood vessels of that size was found in the non-exercisers, an average of 143 was found in the exercisers. More important, there are thousands of blood vessels in the brain that are smaller than 0.4 millimeters, Rahman said, so it's likely that exercise also increases the number of smaller blood vessels. . ."Click here for complete article.
Post thoughts to comments.
Exercise builds small blood vessels in brain, study says
Milwaukee Journal Sentinel
12-03-08
Dec. 2--CHICAGO -- Exercise is known to help prevent cognitive decline and maintain the brain as people age, and now researchers think they know one reason why.
People who engaged in long-term, regular exercise had substantially more small blood vessels in their brains and more blood flow than people who performed little exercise over the years, according to a study presented Monday.
"Exercise increases the number of blood vessels in other parts of the body," said lead researcher Feraz Rahman of Jefferson Medical College in Philadelphia. "What we didn't know is that it also affects the brain."
The researchers used magnetic resonance imaging and a new three-dimensional computer reconstruction to make models of small blood vessels and blood flow in the brains of 12 healthy adults ages 59 to 75. None was considered to be cognitively impaired.
The study was presented at the Radiological Society of North America's annual meeting and is expected to be published in the next few months. It was conducted at the University of North Carolina-Chapel Hill.
Half the volunteers had engaged in aerobic exercise at least three hours a week over the previous 10 years. The other group exercised less than one hour a week.
The models showed that the exercisers had 43% more blood vessels with a diameter of 0.4 millimeters to 0.6 millimeters. While an average of about 100 blood vessels of that size was found in the non-exercisers, an average of 143 was found in the exercisers. More important, there are thousands of blood vessels in the brain that are smaller than 0.4 millimeters, Rahman said, so it's likely that exercise also increases the number of smaller blood vessels.
Rahman compared the exercise effect to that of the branching system of a tree. While there were similar numbers of larger blood vessels and arteries, the number of smaller vessels branching off from them was reduced in the less active people.
"Other studies have shown that exercise prevents cognitive decline in the elderly," he said. "The blood vessel and flow differences may be one of the reasons. Aerobic exercise is a vital part of healthy aging."
New vessels formed
The growth of new blood vessels, a process known as angiogenesis, is known to occur around the body, including in the brain, as a response to regular exercise, said David Harder, associate dean for research at the Medical College of Wisconsin.
The researchers "have confirmed what we've known using newer technology," he said. "They can actually see and count the blood vessels."
Exercise initiates a complex process that leads to the formation of new blood vessels in the brain, Harder said. When the muscles of the body are used, electrical impulses are sent from the spine through long nerve fibers to the brain.
These electrical signals stimulate cells in the brain known as astrocytes. The astrocytes, in turn, send out a type of fatty acid that causes blood vessels to dilate. The substance, known as EET, also promotes the growth of new blood vessels, he said.
Exercise doesn't make people smarter, he said, but older people who regularly exercise tend to be more alert. And the increased blood flow in the brain that is established as a result of exercise might help maintain cognitive function as people age, said Harder, who also serves as director of the college's Cardiovascular Research Center.
"It probably is beneficial in terms of being able to maintain a normal functioning brain," he said.
For instance, Harder said his lab has been looking at slices of brains from people who died after being diagnosed with Alzheimer's disease. Those brain slices show a lack of density of small blood vessels known as capillaries.
Relationship to stroke
The study also might explain why people who exercise are less likely to have a stroke, said Arvind Ahuja, chairman of neurosurgery at Aurora St. Luke's Medical Center in Milwaukee.
"Exercise induces a lot of changes in the body that you are not aware of," he said.
For instance, exercise prompts the release of substances that help improve blood flow, he said.
But a key question still needs to be resolved.
Does exercise not only increase the number of blood vessels and capillaries, but also help maintain cognitive function, asked Vivek Prabhakaran, assistant professor of neuroradiology at the University of Wisconsin-Madison's School of Medicine and Public Health.
Some observational studies suggest exercise helps people retain their mental ability as they age.
But a larger study that measures blood vessels and cognitive performance together is needed.
The University of North Carolina and the National Institutes of Health funded the study.
Posted by Jeremy Jones at 3:40 PM | Comments (14)
December 9, 2008
081210 WEDNESDAY "Cindy"
From left to right: Miles, "Quads", Carry, Hector, Ashley, Jared, Amy, and Nancy "swing for the fences" against Helen.
Workout: "Cindy"
As many rounds as possible in 20 min -
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds completed to comments.
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Article: Personal care products might contain harmful chemicals.
. . .THE DIRTY DOZENAt least that's what the National Geographic Green Guide authors call the 12 chemical ingredients to avoid in cosmetics and other personal-care products. . .
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 PM | Comments (10)
December 8, 2008
081209 TUESDAY "Michael"
Oh yes. A new "Shed" is coming. . .January 1st.
Workout: "Michael"
3 rounds for time.
800m run
50 back extensions
50 sit ups
Post time to comments.
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DCF Exclusive! Article From Diablo CrossFit's own Mark Lind:
After the couple weeks ago's posting on fish oil and cod liver oil, I happened to be at both Whole Foods and Costco in the same day. I also happened to have a pen and paper handy, so I decided to see about pricing of fish oil. Things to consider when doing comparisons... since Fish Oil is not a "drug", there is no standard "dose" like there is with something like Ibuprofin, so you can't compare "per serving" on different labels. In addition, some fish oil is purified to remove most of the non Omega-3 elements. This makes total volume of fish oil an invalid comparison (some fish oil has more Omega-3 per ml than others).
When reading labels for comparison purposes, it's important to normalize to the amount of EPA, DHA and "other" Omega-3s you get per serving, then calculate: the total servings in the container multiplied by the total omega-3 per serving to get grams of Omega-3 in the container you are buying. Divide the price for the container by this number to come up with the omega-3 per dollar figure.
Another thing to consider when comparing prices is the "fish burp" element. I have been paying up and taking high grade liquid fish oil for several months (I drink it straight--the fancy lemon flavored stuff), and I have never had a fish burp. I have heard that cheaper oils (both liquid and capsules) have a higher fish burp component to them. You can also purchase enteric coated capsules so the fish oil doesn't get let out until it passes your stomach (making fish burps impossible since burps come from your tummy). I am not sure if enteric coating interferes with absorption, however (anyone seen any studies on this?)
Lastly, consider the convenience factor. Transporting and keeping capsules around is very handy, although there's a big difference between taking 17 capsules per day and taking 5 per day (to get your 5g Omega-3 per day we'll use as a reference).
All that said, here are the numbers...
Post thoughts to comments.
Posted by Jeremy Jones at 11:04 PM | Comments (28)
December 7, 2008
081208 MONDAY "Isabel"
Our very own Stavros representing at CrossFit NSC in Scotts Valley
Workout: "Isabel"
Snatch 30 reps for time (135lbs is Rx'ed, but a weight should be used that can be handled properly).
Post time and load used to comments.
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Article from Mark Sisson's Daily Apple
New links between exercise and cancer.
". . . And, as the Swedish medical school Karolinska Institutet so bluntly put it, exercise “cuts cancer death in men,” too. The Swedish researchers examined some forty thousand men of varying ages for seven years. Of that group, around 3700 developed cancer; 1,153 died from it. For those cancer patients who also walked or cycled for at least thirty minutes a day, the survival rate increased 33% against those who didn’t exercise at all. An extensive (60 to 90 minutes a day) exercise program was even shown to reduce the incidence of cancer by 16%. . ."
Click here for complete article
Post thoughts to comments.
Posted by Jeremy Jones at 7:55 PM | Comments (15)
December 6, 2008
081207 SUNDAY "Tabata This"
Jason shows good full extension while wife Amy counts reps.
Workout: "Tabata This"
From CrossFit.com FAQs:
"Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53."
Post scores to comments.
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Article: Happiness is infectious, and your friends' friends' friends may influence your happiness.
"In a study that looked at the happiness of nearly 5000 individuals over a period of twenty years, researchers found that when an individual becomes happy, the network effect can be measured up to three degrees. One person's happiness triggers a chain reaction that benefits not only their friends, but their friends' friends, and their friends' friends' friends. The effect lasts for up to one year.The flip side, interestingly, is not the case: Sadness does not spread through social networks as robustly as happiness. Happiness appears to love company more so than misery. . .
. . . the researchers found that when an individual becomes happy, a friend living within a mile experiences a 25 percent increased chance of becoming happy. A co-resident spouse experiences an 8 percent increased chance, siblings living within one mile have a 14 percent increased chance, and for next door neighbors, 34 percent.
But the real surprise came with indirect relationships. Again, while an individual becoming happy increases his friend's chances, a friend of that friend experiences a nearly 10 percent chance of increased happiness, and a friend of *that* friend has a 5.6 percent increased chance—a three-degree cascade. "
Click here for the complete article.
Post thoughts to comments.
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DCF Crew Member Katy Stewart and her husband, Elan and son, Drake are featured in today's Conta Costa Times! They are innkeepers at the East Brother Light Station on East Brother Island near Richmond - how cool is that? The CC TImes reports that they are relinquishing their posts soon. Hopefully, they'll be closer to their DCF family - that's a heck of a commute for the DCF Girls class, Katy!.
Read article here: Historic Richmond B&B seeks innkeeper
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Posted by Jeremy Jones at 9:48 PM | Comments (10)
December 5, 2008
081206 SATURDAY "Elizabeth"
Jared, Carry and Herm do some synchronized pull ups during "Helen"
Workout: "Elizabeth"
21 - 15 - 9
Squat Clean 135lbs
Ring Dips
Post time to comments.
Alternate: "Team Elizabeth"
Choose two partners of equal ability for a group of 3 people total (if partners are of different ability, scale for each person i.e. medicine ball cleans and box dips vs full 135lb squat cleans and ring dips).
Each person performs Elizabeth as prescribed in succession with no two teammates working out at the same time. As soon as the first person is done, the second person can go, and so on.
Post times for individuals as well as teams. The winning team gets to stay at the Shed, while all the loosing teams have to run a 400m lap together.
Jolie from CrossFit One World doing Elizabeth at The Shed back in May (with Moises going head-to-head):
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Article from Mark Sisson's Daily Apple: "Cowpooling: Sharing a Side"
"You grow much of your own produce, visit your local farmers’ markets for the foods that you can’t grow yourself and have even started participating in a food co-op, but you’re still left high and dry when it comes to purchasing a decent steak.Enter Cowpooling, the latest buzz term for the practice under which a group of neighbors team up to purchase a whole cow from a local farm. The cow is then butchered to order and the various cuts divvied up among the neighbors (who presumably aren’t going to argue over who gets the last T-bone!)
But, beyond the nifty name (seriously, cowpooling? Genius!) how exactly is it any different to good ol’ fashioned cow-sharing? Well, typically when you sign up for a cow-share, you’re signing up to have access to the cow’s fresh raw milk as opposed to, well, the actual cow. In addition, when you’re participating in a cowshare, you generally have to pay for a portion of the cow’s upkeep, usually in the form of a holding fee to the farmer. . ."
Click here for complete article.
Are you interested in "Cowpooling" with some fellow DCFers? Post it to comments.
Posted by Jeremy Jones at 9:20 PM | Comments (31)
December 4, 2008
081205 FRIDAY "Nancy"
Not only does Gwen's 3 year old daughter Jada throw down a mean game face. . . she can also bust out burpees faster than her mom (who is pretty darn fast).
Workout: "Nancy"
5 rounds for time:
400 meter run
15 Overhead squats (use 95lbs, 65lbs, 45lbs, or a stick - whatever you can handle with proper form)
Post times to comments.
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Article by Robb Wolf at CrossFit Norcal
(Holiday) "Aftermath"
"We had an interesting consensus amongst most of our clients today: “I Feel Like Shit”. These folks have been eating a clean, paleo-esque diet for anywhere from one to several months and have been feeling and performing great. Then Thanksgiving happened.These folks added in a a bunch of wheat in the form of bread and stuffing, mashed potatoes, deserts of every imaginable variety...a goodly bit of booze (makes dealing with family easier...so I’ve heard) and today was pretty damn rough. It’s an interesting lesson because these folks were not sick on their previous food of good protein, fats, fruits and veggies. They feel like hell from the good-ol grains and carbs the food pyramid is built on. Interesting, no? Here were the common complaints. . ."
Click here for complete article.
Post thoughts to comments.
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Observation from yesterday's article:
From the article: "Founded in 1983, Bally operates 347 facilities nationwide that serve at least 3.1 million customers."
3,100,000 customers divided by 347 facilities is about 8,933 clients per gym.
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 PM | Comments (14)
December 3, 2008
081204 THURSDAY "Barbara"
'Handyman' Nick counts reps for Brodie.
Workout: "Barbara"
5 rounds, Each round for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes in between each round.
Post time for each of 5 rounds and total time to comments.
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Article:
"Bally's Total (BANKRUPT) Fitness" . . .Again! (Click for complete article).
Failing economy or "Fitness Regime Change" ? Post thoughts to comments.
(my observation using 'Google Trends')
Posted by Jeremy Jones at 7:48 PM | Comments (15)
December 2, 2008
081203 WEDNESDAY "Fran"
'Hardway' coaches Holly during her last Fight Gone Bad experience (and no, this was not a posed picture).
Workout:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
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Article from Scott Kustes at Modern Forager:
What are Advanced Glycation End products:
"A reader sent in a question about Advanced Glycation End-Products, or AGEs. He basically wanted to know what they are, how they’re formed, and how the body deals with them. In this post, I’ll attempt to answer that question to see what this tells us about what to eat and how to prepare it. . . "
Post thoughts to comments.
Posted by Jeremy Jones at 9:56 PM | Comments (10)
December 1, 2008
081202 TUESDAY
Rodil, Stavros, Herm from CrossFit Los Altos, and Darren enjoy some post "Helen" beer on Sunday.
And now Herm (a certified badass doing Helen with a 20lb weight vest and 70lb kb) will now also be known as "Quads".
Workout:
Power Clean
3, 3, 3, 3, 3, 3, 3, 3
Touch the floor and go between reps (no resting with the bar on the floor). Go as heavy as possible. Post loads to comments.
Coach Rip discusses the bar position during the jump:
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Article:
More wisdom from "The IF Life": Things your personal trainer won't tell you
"Having been a trainer myself for years and years I can tell you that I have met some great smart trainers, and some I’m not even sure how they got certified. Most people seem to trust their trainers 100% when it comes to advice on how to get into shape, yet isn’t the information only as good as the source it comes from. Some trainers may have a Masters in exercise physiology, some may have no formal background in fitness. While a degree is one thing, experience and the ability to get results is another. Much like a nutritionist who went to school to learn about nutrition, yet may also tell you to follow the food pyramid, eat 10 servings of grains all day and eating 6x a day is the best way to speed up your metabolism (which we already know is not true from the posts about the science of meal frequency Part I and Part II). Trainers are also in the business of training, so there is incentive to keeping people around month after month. So here are some things that you may not be getting from your trainer….but need to know. . ."
Read the complete article here.
Post thoughts to comments (and notify me immediately if and DCF trainer commits these offenses. -jj)
Posted by Jeremy Jones at 10:18 PM | Comments (8)
November 30, 2008
081201 MONDAY "New Schedule Starts TODAY!"
+++See below for new schedule+++
+++Jenny V's Last Workout Today, come join us for the party at 6pm (bring some food if you'd like).+++
Fight Gone Bad on Saturday. From left to right: 'Hardway' Bryan, 'I should have gone heavier' Holly, 'Venezuelan Vixen' Jenny V, Craig, Carry W, Meg, Jasmine, 'Handyman' Nick, Donna, Brodie and Lauren get some FGB action.
Workout: "Jenny's Last DCF WOD"
5 Handstand Push ups
10 Knees to elbows
15 Jumping Squats
20 Back extensions (or light 'good mornings')
As many rounds as possible in 20 minutes.
Post rounds completed to comments.
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Article:
Naps boost sophisticated memory
Indeed, scientists increasingly are focusing less on sleep duration and more on the quality of sleep, what's called sleep intensity, in studying how sleep helps the brain process memories so they stick. Particularly important is "slow-wave sleep," a period of very deep sleep that comes earlier than better-known REM sleep, or dreaming time.Fishbein suspected a more active role for the slow-wave sleep that can emerge even in a power nap. Maybe our brains keep working during that time to solve problems and come up with new ideas. So he and graduate student Hiuyan Lau devised a simple test: documenting relational memory, where the brain puts together separately learned facts in new ways.
Click here for complete article
Post thoughts to comments.
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New Schedule:
We have added some new class times as well as modified some class times. Please note the primary differences:
-There is now class EVERY WEEKDAY at 9:30 and 10:30am.
-Evening Classes are ON THE HOUR.
-Sundays are "BRING YOUR FRIENDS" day. Sundays are free to all people looking to get started in CrossFit. So it is a great time to bring a friend!
-Muay Thai Kickboxing is open to all DCF members (no extra charge for Muay Thai)!
Posted by Jeremy Jones at 7:08 PM | Comments (6)
November 29, 2008
081130 SUNDAY "Helen"
Julie, Paula, Katy and Jasmine do Fran. . . (and it's alright Katy, Fran makes most of the veterans cry too).
Workout: "Helen"
3 rounds for time.
400m run
21 kettlebell swings 1.5 pood or 54lbs
12 pull ups
Post time to comments.
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Article:
Researchers identify a potentially 'universal' mechanism of aging
Oberdoerffer found that a primary function of sirtuin in the mammalian system was to oversee patterns of gene expression (which genes are switch on and which are switch off). While all genes are present in all cells, only a select few need to be active at any given time. If the wrong genes are switched on, this can harm the cell. (In a kidney cell, for example, all liver genes are present, but switched off. If these genes were to become active, that could damage the kidney.) As a protective measure, sirtuins guard genes that should be off and ensure that they remain silent. To do this, they help preserve the molecular packaging—called chromatin—that shrink-wraps these genes tight and keeps them idle. . .. . ."We then began wondering what would happen if we put more of the sirtuin back into the mice," says Oberdoerffer. "Our hypothesis was that with more sirtuins, DNA repair would be more efficient, and the mouse would maintain a youthful pattern gene expression into old age."
That's precisely what happened. Using a mouse genetically altered to model lymphoma, Oberdoerffer administered extra copies of the sirtuin gene, or fed them the sirtuin activator resveratrol, which in turn extended their mean lifespan by 24 to 46 percent. . .
Post thoughts to comments.
Posted by Jeremy Jones at 7:10 PM | Comments (12)
November 28, 2008
081129 SATURDAY "Fight Gone Bad"
Alex eats 225lb thrusters for breakfast (usually at 6am).
Workout: "Fight Gone Bad"
n this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to comments.
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Article:
Holiday Crime Prevention Tips from CrossFit Alpha (By Chris Drewry)
The holidays are upon us. A time for reflection, thanksgiving, family, and merriment. This season of the year empowers some of us with a sense of giving and charity, but for others it can embolden them to commit acts of violence and wickedness. Unfortunately, crime doesn't take a holiday. In fact, it often spikes during the holidays.One of the more common crimes is the personal attack. Be it in the form of a robbery or assault, this is one of the most pervasive encroachments of our personal security that can occur, and can often scar victims emotionally and mentally. Especially when it occurs this time of year.
The question that begs to be answered it this: How can we reduce our chances of becoming a victim to a personal attack if we are alone? . . .
Click here for complete article
Post thoughts to comments.
Posted by Jeremy Jones at 8:18 PM | Comments (6)
November 26, 2008
081127 "Thanksgiving" and a Birthday of sorts
HOLIDAY SCHEDULE:
Thurs: 8am at Briones Park (see Below)
Friday: 10am
Saturday: 10am
Sunday: 10am
NEXT WEEK: NEW SCHEDULE STARTING MONDAY DECEMBER 1st!
I am not sure exactly when Diablo CrossFit was 'conceived' but I do know that our first post hit the "interwebs" on November 27th 2005.
I guess that would make this our 3rd Birthday!
Click Here to see a summarized progression of how we have grown!
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Workout: DCF "Unofficial" Turkey Trot
Time: 8AM Meet & Greet we'll start up the hill no later than 8:30
Place: Lafayette, Hwy 24 & Pleasant Valley Road - Briones Park SE Parking Lot*
We'll be running to the top (and there might be a surprise or two thrown in for good measure), then walking (unless you want to run).
RSVP to the 'comments' link below so we know how many to plan for.
Bring:
Trail Shoes (if you got ‘em)
Water
Wrist stopwatch
*Directions: Hwy 24 to Pleasant Hill Rd Exit. North on Pleasant Hill Rd. ½ mile. Briones parking lot is on your left (no turns possible). Proceed on Pleasant Valley to stoplight at SpringHill Rd -make a U-Turn and entrance will be 100’ on the right.
Course Information: Running Map (click for course map)
This is a smooth crushed gravel 8’ wide trail with a 600’ net elevation climb over 1.13 miles. The 1st ½ mile is a gradual climb with some flat spots – a nice warm up. The 2nd half mile is laced with several steep pitches and deceptive “tops” forcing that extra push.
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Article:
Click "Continue Reading Below"
Leave a comment about your first visit to The Shed.
Our first workouts were at my garage in Concord. Sadly I don't have any photos of those workouts. I do have some pictures of our park workouts though:
First Park Workout with the three partners:
Our first 'regular' home Larkey Park:
Rob doing ball slams and box jumps off of park benches:
Craig doing sit ups in the grass:
JJ the leaf blower:
After getting run off of the park, and having the sprinklers hit us too many times, we finally decided to get a 'box' of our own (and you can read about some of our park infractions here.)
First two "Shed Photos:
And apparently, December 8th 2006th is when we moved into "The Shed".
The first 'good' pic of Stavros:
Our first video:
It was cold and lonely back then:
Second video (with some pretty sketchy form and, apparently, I didn't own any workout pants):
Our first Shirt:
The first pic of Darren doing what he does best. . .sitting & watching.
Classes fill up and we start to add evening classes (not to mention we begin to get more equipment):
Luca's first action shot:
Sarah doing Fran her first time:
Rick and Jorgy make their first appearance:
Our classes grew even more:
Darren and Stav return to working out at the Shed:
Our favorite photo of Jorgy and Rick:
A pull up bar and white boards get added (circa August 2007):
Jimmy (and Kelly) come along:
In October of 2007 things really started to take off:
More people get Certified:
Our first 'Open House' goes well (as does our second set of shirts):
Although these shirts didn't sell too well:
Possibly Nate and Carry's first photo?
"Hardway" Bryan's first appearance (read about it here).
First sign (and a lot of records on the whiteboard):
Jax Jones is born April 30th, 2008 (Had to throw that one in there):
Mark jerking his way to success:
By Memorial Day 2008, our numbers (and family members) had grown even more:
Shirt number 3 (or was it 4?):
In early July, we brought one of the largest contingents of CrossFitters from any one gym (over 30 spectators total):
Mid July, JJ goes full time running the gym and has a swinging good time:
Some of our most 'Legit' regulars on Labor Day:
As of November, we are outgrowing our little "Shed" (in a good way):
Thanks for taking this trip down memory lane. . .And thank you all for being a part of my dream.
I have a lot to be thankful for, but first I'd like to thank all my friends at Diablo CrossFit. If it weren't for you people, I wouldn't have the best job in the world.
I love all you guys and gals. I can't wait to head off into future as we make DCF one of the best places to train at in the world!
-jj
Posted by Jeremy Jones at 10:13 PM | Comments (14)
November 24, 2008
081125 TUESDAY
+++Check our Schedule Page for our Holiday Schedule! (it's on the 'Google' Calendar)+++
+++Don't forget about our Turkey Trot on Thurs. Click here for details+++
I would not want to run into Alan in a dark alley when he has his "Gameface" on.
Workout:
Every 4 minutes complete the following:
10 Sumo Deadlift High Pull (135lbs, 95lbs, 65lbs, 45lbs)
15 Ring push ups (change body angle to scale)
200m Sprint
Repeat 5 rounds. Record time for each round to comments.
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Mark Sisson's Daily Apple brings us some great 'Primal' Thanksgiving day recipes
Given it’s Thanksgiving week, we thought we’d devote Monday to the big menu. (Check back tomorrow for this week’s Dear Mark!) Yup, we’re taking on the mother of all carb-laden holidays, and we aim to please. The truth is, you absolutely, positively can make Thanksgiving a primal success, and you needn’t compromise taste or tradition to stay on track this holiday. No franken-foods (Can we say Tofurky?) or flavorless “health” concoctions here. We think Grok – as well as William Bradford – would be pleased, and we hope you are too. Happy Thanksgiving to all our American Apples. And for our international readers: even if you aren’t joining in on turkey day this week, we offer up these recipes as a great menu for any upcoming parties or holidays. Bon Appétit, everyone! . .
(Although I must warn you, you might want to only view this article after you have eaten a big meal, or if you are about to eat something. The pictures alone will make you hungry! -jj)
Click here for complete article.
Post thoughts or other recipe resources to comments.
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Some of you may know that everyone's favorite Venezuelan Vixen Jenny V. is leaving us to live in Miami. I was really disappointed that we didn't do a party for Trainer Nate, I don't want that to happen again. We plan on sending Jenny off in style by having a special workout and party next Monday. So be ready for a great workout, and if you can stick around, some refreshments and good company. -jj
Posted by Jeremy Jones at 9:13 PM | Comments (7)
November 23, 2008
081124 MONDAY
+++ Holiday Schedule for Thanksgiving - See Below +++
Jared looking lean during a power clean.
Workout:
Strict Press - 5, 5, 5, 5, 5
Weighted Pull Up - 5, 5, 5, 5, 5
Alternate between exercises. Post loads used to comments.
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Article from Mike O'Donnel at 'The IF Life'
Eating more meals DOES NOT speed up your metabolism Part II
In Part I of learning about how eating more meals does not speed up your metabolism, we covered many research studies that showed there was no benefit for so called accelerated thermogenesis with more meals. While eating 6x a day can work to lose weight, it’s not necessary and in some cases may actually cause MORE harm to your long term weight loss efforts.Here’s what some other extremely smart fitness writers (not that I am calling myself extremely smart, just saying these people know their stuff hands down) also touched on this subject. Once again could this whole myth finally stop gaining momentum…..or are we cursed to ongoing modern media health gossip not getting people real lasting results? . . .
Click here for complete article.
Post thoughts to comments.
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WED: Same as usual.
THURS: Turkey Trot at 8am (see post below)
FRI: 10am workout
SAT: 10am workout
SUN: 10am workout
NEW SCHEDULE COMING MONDAY DECEMBER 1ST! Stay tuned for details.
Posted by Jeremy Jones at 9:10 PM | Comments (5)
November 22, 2008
081123 SUNDAY
Super Shannon and Super Bryan move some serious weight (Bryan has 240lbs total). That is also Jenny V with the heavy bag in the background.
Workout (originally posted August 29, 2004 on CrossFit.com):
Complete as many rounds as possible in 20 minutes of:
95-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
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Article from Scott Kustes' Modern Forager:
How the fat soluble vitamins A, D, E, and K work
. . .Vitamin A is probably most well-known from your mother’s admonitions to “eat your carrots, so you can see well.” One of the many roles of vitamin A is eyesight, but this vitamin is also key for proper gene transcription, immune function, embryonic development, bone metabolism, and (Teenagers take note!) skin health and acne prevention. Vitamin A also affects the production of growth hormone and testosterone. . .
Click here for complete article.
Posted by Jeremy Jones at 6:04 PM | Comments (5)
November 21, 2008
081122 SATURDAY and Turkey Trot Details
The sun goes down during the 5pm class.
Workout:
2 partners working as a team. 1 person works out at a time, the other provides encouragement and counts reps. You'll want to trade off as soon as the person who is working out gets tired. Each athlete needs to get at least 5 repetitions in for each exercise each round (no "hogging the movements")
60 double unders (share the rope if you have to)
40 push presses with 95lb or 65lb barbell
100m walking lunges with 25lb dbs or 15lb dbs
As many rounds as possible in 30 minutes.
(If doing it by yourself, do half the reps/distance as many rounds as possible in 20 min).
Post number of rounds completed to comments.
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Article:
Does eating Omega-3s lower violent behavior?
. . .Consider, for example, a study conducted by researchers in Finland. They tested prisoners convicted of violent crimes and found that they had lower levels of omega-3 fatty acids than ordinary, healthy subjects. Why? Omega-3's foster the growth of neurons in the brain's frontal cortex, the bit of gray matter that controls impulsive behavior. Having enough of these fatty acids may keep violent impulses in check. Violent criminals may not be the only ones who would benefit from more fatty acids in their diet. In a recent double-blind trial, when omega-3's were given to people with a history of substance abuse, the symptoms of "anger" fell by 50 percent. . .
Click 'Continue Reading' below for full article.
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DCF "Unofficial" Turkey Trot Details:
Date: Thu, Nov 27
Time: 8AM Meet & Greet we'll start up the hill no later than 8:30
Place: Lafayette, Hwy 24 & Pleasant Valley Road - Briones Park SE Parking Lot*
We'll be running to the top (and there might be a surprise or two thrown in for good measure), then walking (unless you want to run).
RSVP to the 'comments' link below so we know how many to plan for.
Bring:
Trail Shoes (if you got ‘em)
Water
Wrist stopwatch
*Directions: Hwy 24 to Pleasant Valley Rd Exit. North on Pleasant Valley Rd. ½ mile. Briones parking lot is on your left (no turns possible). Proceed on Pleasant Valley to stoplight at SpringHill Rd -make a U-Turn and entrance will be 100’ on the right.
Course Information: Running Map (click for course map)
This is a smooth crushed gravel 8’ wide trail with a 600’ net elevation climb over 1.13 miles. The 1st ½ mile is a gradual climb with some flat spots – a nice warm up. The 2nd half mile is laced with several steep pitches and deceptive “tops” forcing that extra push.
New York Times Magazine
April 16, 2006
Idea Lab
Does Eating Salmon Lower the Murder Rate?
By STEPHEN MIHM
Most prisons are notorious for the quality of their cuisine (pretty poor) and the behavior of their residents (pretty violent). They are therefore ideal locations to test a novel hypothesis: that violent aggression is largely a product of poor nutrition. Toward that end, researchers are studying whether inmates become less violent when put on a diet rich in vitamins and in the fatty acids found in seafood.
Could a salmon steak and a side of spinach really help curb violence, not just in prison but everywhere? In 2001, Dr. Joseph Hibbeln, a senior clinical investigator at the National Institutes of Health, published a study, provocatively titled "Seafood Consumption and Homicide Mortality," that found a correlation between a higher intake of omega-3 fatty acids (most often obtained from fish) and lower murder rates.
Of course, seeing a correlation between fatty acids and nonviolence doesn't necessarily prove that fatty acids inhibit violence. Bernard Gesch, a senior research scientist at Oxford University, set out to show that better nutrition does, in fact, decrease violence. He enrolled 231 volunteers at a British prison in his study; one-half received a placebo, while the other half received fatty acids and other supplements. Over time, the antisocial behavior (as measured by assaults and other violations) of the inmates who had been given the supplements dropped by more than a third relative to their previous records. The control group showed little change. Gesch published his results in 2002 and plans to start a larger study later this year. Similar trials are already under way in Holland and Norway.
What would it mean if we found a clear link between diet and violent behavior? To start with, it might challenge the notion that violence is a product of free will. "But how do you exercise that free will without using your brain?" Gesch asks. "And how, exactly, is the brain going to work properly without an adequate nutrient supply?" The belief that people choose to be violent may be irrelevant if the brain isn't firing on all cylinders. This may especially be the case for impulsive acts of violence, which are less a choice than a failure to rein in one's worst instincts.
Consider, for example, a study conducted by researchers in Finland. They tested prisoners convicted of violent crimes and found that they had lower levels of omega-3 fatty acids than ordinary, healthy subjects. Why? Omega-3's foster the growth of neurons in the brain's frontal cortex, the bit of gray matter that controls impulsive behavior. Having enough of these fatty acids may keep violent impulses in check. Violent criminals may not be the only ones who would benefit from more fatty acids in their diet. In a recent double-blind trial, when omega-3's were given to people with a history of substance abuse, the symptoms of "anger" fell by 50 percent.
Of course, omega-3's are widely hailed these days as a miracle substance, credited with boosting health in dozens of ways. But Gesch warns against what he calls "silver bullets." The state of the evidence, he says, "doesn't allow us to pinpoint which dietary fat is responsible for changes in behavior." In his new study, he will look into whether several interdependent nutrients may play a role.
Gesch further adds that we shouldn't expect nutrition alone to banish violent behavior. "The brain needs to be nourished in two ways. It needs to be educated, and it needs nutrients. Both social and physical factors are important." Simply throwing fish and vegetables at violent criminals is unlikely to have a lasting effect on its own.
Caveats aside, there's something that many people may find unnerving about the idea of curing violent behavior by changing what people eat. It threatens to let criminals evade responsibility for their actions. Think, for example, of the infamous "Twinkie defense," in which an accused murderer's lawyer suggested that junk food was partly to blame for his client's compromised mental state. More controversial, perhaps, is the brave-new-world idea of using diet to enforce docility and conformity to the rules, a sort of state-sponsored version of that timeless parental demand to children everywhere: "Eat your vegetables."
Then again, we already live in a society in which parents have resorted to drugs like Ritalin to quell unwanted outbursts and impulsive behavior. And when you approach it from that perspective, changing what people eat may not be so radical after all.
Stephen Mihm teaches history at the University of Georgia.
Posted by Jeremy Jones at 8:53 PM | Comments (19)
November 20, 2008
081121 FRIDAY
"Murph" on Veteran's Day. . . Can you name all the people in the photo? (no cheating by scouring flickr). Post ideas to comments.
Workout:
Run 400m
Rest 2 minutes
6 rounds
Post times to comments.
There are two ways to approach this workout. First is the "Fly and Die" method. In this method you go has hard as you can from the get-go, then just try and maintain the rest of the workout.
The second method is to pace your runs so that they all end up being within a few seconds of each other. With the last sprint or two being the shortest (but still within a few seconds of the other sprints if you paced correctly).
Compare to 080713 and even the 200m sprints on 081105.
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Article from Scott Kustes on "The Art of Manliness"
Back at the beginning of July, Brett asked the question, “Is Cooking Manly?” The poll results were astoundingly lopsided: 95% yes, 5% no. It looks like a vast majority of us are convinced that being able to turn a heap of meat and vegetables into a delicious meal is a vital skill for a man to have.Why then does it seem that so many men are unable to do something as simple as grilling a proper steak, much less doing something more involved like making a pot of soup (an exceedingly simple task)? Frankly, I know so many guys that would have trouble feeding themselves if a blizzard came through that it’s laughable.
Why do so many of us think it’s manly to cook, yet are unable to do so? Obviously the average male thinks it’s great to be able to slap a steak or some pork chops on the grill. But what about cooking in the kitchen? Is the kitchen the realm of women? Today, let’s look at some reasons that every man should be able to put together a meal, and by “meal” I mean meat AND side dishes, cooked on a grill, a cast iron skillet, or in the oven. . .
Read entire article here.
Post thoughts to comments.
Posted by Jeremy Jones at 9:50 PM | Comments (10)
November 19, 2008
081120 THURSDAY
Just about 2/3 of the stuff currently in our little "Shed".
Workout:
With a continuously running clock, complete 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. . . until you can no longer complete the required number of pull ups in the allotted minute.
Post number of rounds completed and number of pull ups finished in the last round to comments.
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Article:
. . . The Case Against CrossFitA closer look at this controversial workout program
by Charles Poliquin
“The best program is the one you’re not using,” is one of my favorite axioms. I say this because I’ve never believed that there is one perfect workout system. The high-intensity training methods of the late Arthur Jones work…for a time. Strongman training works…for at time. And weightlifting and powerlifting methods work…for a time. Variety, whether it be correcting a lack of it or too much of it, is one of the keys to making continual progress with your training and achieving your goals. And that brings up the topic of CrossFit, Inc. TM.
If you Google the words “Poliquin” and “CrossFit,” you’ll find that there has been a considerable amount of discussion about my recent comments on another website about this method of training. Although my intent was to make a few general comments about what I thought of this method of training - and throw in a few wisecracks in the process - it’s obvious that a more in-depth discussion about CrossFit is in order. So, here it is. . .
Read the complete article here.
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Posted by Jeremy Jones at 8:34 PM | Comments (10)
November 18, 2008
081119 WEDNESDAY "Filthy Fifty" and Anne's Birthday!
Anne (left of Jamie and Ryan "aka DEATH") had one small request for her birthday. . . the FILTHY FIFTY! (and NO she is not fifty years old. . . she's something like 29 I believe - jj)
Workout: "The Filthy Fifty"
Check 080819 for the last time we did it at DCF
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
(Scaling option: The "Dirty Thirty" is another option for scaling - instead of just using reduced weights for the different exercises. If you don't think you can finish the full "Fifty" workout in 40 minutes or less, you should think about using this option).
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Article:
Lifespan varies between European countries, but so does the number of "good" years after 50.
Lead researcher Professor Carol Jagger, from Leicester University, said: "What we have here, for the very first time, is data we can really compare."And it really questions whether the countries with the longest life expectancies are the healthiest.
"In the case of the UK, we are looking pretty average, but slightly better than our life expectancy figures suggest."
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Video: The most powerful person on Earth (unless you know someone with 261 "horsepower").
There you have it folks. . .don't eat processed food, and possibly drink melted butter, eat raw mutton, and have sex 15 times a day. . . and don't sleep from birth. Seems easy to me -jj
Posted by Jeremy Jones at 9:14 PM | Comments (20)
November 17, 2008
081118 TUESDAY "Christine"
+++ Diablo CrossFit "Turkey Trot" Scheduled for 9:00am Thanksgiving morning at Acalanes Trail - Free for everyone+++
Josh N does some kettlebell swings at the morning class.
Workout: "Christine"
Row 500
12 Bodyweight Deadlifts
21 Box Jumps
3 rounds for time.
Post time to comments.
Video - Pat Barber does "Christine" in 8:22 at CrossFit One World:
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Article:
Vitamins seen as no help in fighting heart disease.
After eight years, the researchers found no difference among the groups in the incidence of heart attack, stroke, congestive heart failure or angina. And taking the vitamins did not reduce the need for cardiac revascularization, a surgical operation to restore adequate blood flow to the heart.
Click here for complete article.
Posted by Jeremy Jones at 9:35 PM | Comments (14)
November 16, 2008
081117 MONDAY
Bryan (aka "Hardway") went to his level I CrossFit certification this weekend (make sure you congratulate him and ask about his experience).
Workout:
Overhead Squat
5, 5, 5, 5, 5
Post loads to comments.
Annie and Nicole discuss Overhead Squats:
Nicole Carrol talks about her 15 OHS with bodyweight:
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Article from Malcom Gladwell:
. . .At sixteen, he made a visit to Wall Street, keeping an eye out for a "nice-looking, tall building," as he later recalled. He picked 43 Exchange Place, where he started at the top floor and worked his way down, asking at every office, "Want a boy?" By the end of the day, he had reached the third-floor offices of a small brokerage house. There were no openings. He returned to the brokerage house the next morning. He lied that he was told to come back, and bluffed himself into a job assisting the janitor, for three dollars a week. The small brokerage house was Goldman Sachs. . .
Read entire article here.
Posted by Jeremy Jones at 7:38 PM | Comments (17)
November 15, 2008
081116 SUNDAY
Mitchel gets a personal record by repping out 185lb deadlifts (Husband Mike provides vigorous encouragement).
Workout:
Move as much weight as possible as far as possible in 20 minutes.
Examples for exercises: Farmer carry, waiter walks, shoulder carry, weighted vests, medicine ball throw, sled drag, even tire flips, etc.
Multiply the total distance traveled for each exercise to the weight moved (your bodyweight doesn't count). Add up each exercise for your 'score'
Example: 100lb farmer walk, 100m, 2 times. Plus a 400m sandbag carry with 50lbs added would be 100 x 100 x 2 + 400 x 50 = 40,000 lb.m in 20 minutes.
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Article from Mark Sission's Daily Apple:
10 steps to "Primalize" your pantry
The freezer has ice cream and frozen pizzas, but it’s the pantry that harbors the usual carb suspects - chips, cookies, crackers, pasta, cereal and bread galore. If you’re not careful this cool and dark space could derail your best efforts to eat Primally. So follow these 10 easy steps and you’ll be well on your way to having a truly Primal pantry. . .
Posted by Jeremy Jones at 7:50 PM | Comments (7)
November 14, 2008
081115 SATURDAY "Nate's Last WOD"
+++Workday Tomorrow after the 10am class. Come help make the Shed nice, clean and organized before the weather changes+++
+++Interested in a Thanksgiving Turkey Trot at Acalanes Park? Post it in comments. If enough people are interested you can expect a resurrection of our old tradition.+++
Meg shows hubby Darren how to do air squats correctly.
Workout: "Nate's Last WOD"
4 Rounds for Time
400m run
15 Pull Ups
15 SDHP (115, 95, or 65lbs)
15 Burpees
15 GHD Sit Ups
Post time to comments.
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Articles:
Just How Important is Vitamin D?
Vitamin D is a fat-soluble vitamin. Because the body can create its own vitamin D, it is technically not a vitamin, but a pro-hormone, a precursor to the hormones the body needs to function. Vitamin D has no active role in the body other than to be converted to usable hormones by the liver and kidneys.This vitamin (we’ll stick with vitamin since that’s how it’s known commonly) is responsible for maintaining blood levels of calcium and phosphorus, growing bone, and shoring up the immune system. Let’s have a look at a few of the issues that are caused by a vitamin D deficiency.
Post thoughts to comments.
Posted by Jeremy Jones at 8:49 PM | Comments (12)
November 13, 2008
081114 FRIDAY "The Chief"
Stavros and Jeremy do "Jason" at CrossFit Santa Clara (Jason Khalipa's affiliate) while Issiah (aka "Zay Zay") cheers us on. We didn't beat Jason or "Andy" (17:54!) but DCF was well represented.
Workout: "The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
From CrossFit.com:
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.
Bionic and Heinz do "The Chief" at CrossFit Hardcore
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Article:
A study of almost 360,000 people from nine European countries found waist size a "powerful indicator" of risk.Each extra 2ins (5cm) raised the chance of early death by between 13% and 17%. . .
At the extremes, men with waists exceeding 47ins (119cm) had a doubled rate of death compared with those with waists under 31.5ins (80cm), and a similar statistic was found when women with waists over 39ins (99cm) were compared to those under 25.5ins (64.7cm).
An increase in risk of death could be plotted every time the belt was let out by another two inches - for two people with the same BMI, every additional 2ins (5cm) on their waistband added up to a 17% increase in risk for men, and 13% for women.
Click here for entire article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:56 PM | Comments (15)
November 12, 2008
081113 THURSDAY
+++MUAY THAI CANCELED THIS SATURDAY+++
+++FREE MUAY THAI WORKSHOP TODAY AT 430 PM! COME DOWN AND TRY IT OUT+++
Mountain, Tami, Emily and Julie all suffer under Sarah's (standing) tutelage.
Workout:
Strict press to failure
Push press to failure
Push jerk to failure
Use 135, 95, 65 or any weight at or near your 3 rep strict press max. Increase weight each round if needed. Rest between sets as needed. Do not rest the weight on the racks between exercises.
3 rounds. Post weight and reps for each round to comments.
Videos:
Greg Amundson demonstrates the Press, Push Press, and Push Jerk:
Coach Glassman discusses the Push Jerk.
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Article:
Text messaging may help children fight off obesity
Post thoughts to comments.
Posted by Jeremy Jones at 8:26 PM | Comments (4)
November 11, 2008
081112 WEDNESDAY
Super Bryan, Jared and Lauren do the Deadlift Burpee workout.
Workout:
4 rounds,
Row 500m
Rest 3 minutes
Post times for each 500m sprint to comments.
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Videos regarding high HDL, calorie restriction, SIR2, and insulin.
Part 1
Part 2
Post thoughts to comments.
Posted by Jeremy Jones at 8:53 PM | Comments (24)
November 10, 2008
081111 "Veteran's Day" Murph
+++ NO SCHEDULE CHANGE - SO COME HONOR OUR VETS BY SWEATING IT OUT AT THE SHED+++
Sweat demon at The Shed courtesy of a CrossFit NSC shirt.
Workout: In honor of all past and present Veterans - "Murph"
In memory of Metal of Honor recipient Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted on CrossFit.com 18 August 2005
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
All completed with a 20lb weight vest for time.
Pull ups, push ups and squats can be split up and mixed as much as desired. The runs may not.
Post time to comments.
Scaling: You might try a "Half" Murph without the weight vest. (0.5 miles, 50 pull ups, etc) or even a Half Murph with the 20lb weight vest.
Video: Interview with Marcus Luttrell, best friend of Micheal Murphy and author of "Lone Survivor", a book about his personal story of Operation Red Wing - The operation where Lt Micheal Murphy lost his life.
Skip to 4:15 if you only want hear more about the heroic final actions of the Lt.
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"The Law of the Vital Few" by Keith Wittenstein
"
"Coach Greg Glassman has said, "We work with a cast of about thirty exercises where about fifteen account for 80% of the workouts. The cast of characters that comprise our routines are so potent in increasing strength from head to toe that regular exposure to any of them nearly guarantees improvements in the others. Improve your deadlift, bench, and pull-ups and your squat, dips, and rope climb will come up. The neuro-endocrine response of the major lifts is so potent that they alone will increase your strength measured by any other exercise so that seemingly infrequent exposures to some exercises is not a certain disadvantage." (powerathletesmag)When I read this it made me think of something else I had read. "The Pareto principle (also known as the 80-20 rule, the law of the vital few and the principle of factor sparsity) states that, for many events, 80% of the effects come from 20% of the causes. Business management thinker Joseph M. Juran suggested the principle and named it after Italian economist Vilfredo Pareto, who observed that 80% of income in Italy went to 20% of the population. It is a common rule of thumb in business; e.g., "80% of your sales comes from 20% of your clients."
Read more here:
http://crossfitvirtuosity.com/blogs/articles/305-the-law-of-the-vital-few
Posted by Jeremy Jones at 9:32 PM | Comments (11)
November 9, 2008
081110 MONDAY
Mike, Kassie, Chris, Ramon, Shane, and Emily hit it hard.
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads used each round to comments.
Video by Coach Rip, "Intro to the Squat":
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Article From 'Power Athlete's Mag':
Interview with Coach Greg Glassman By Tyler Hass
Greg Glassman is the founder of CrossFit, an exciting training protocol and way of life that is rapidly gaining popularity in a wide variety of sports. He also publishes the CrossFit Journal. I am excited to offer a free issue to all of the readers of Girevik Magazine, entitled "What is fitness?". It is an incredible read and will surely change and challenge your views on the topic. . .
Post thoughts to comments.
Posted by Jeremy Jones at 7:16 PM | Comments (12)
November 8, 2008
081109 SUNDAY
Everyone gets a piece of CrossFit's "Angie"
Workout:
Tabata Hill Sprints (count total trips up an down 70m hill)
1 min rest
Tabata Knees to elbows
1 min rest
Tabata Sumo Deadlift High Pulls (95, 75, or 45)
1 min rest
Tabata Hill Sprints (again).
A "Tabata" is an interval of 20 seconds of working out followed by 10 seconds rest, repeated 8 times (4 minutes total for each exercise). Each interval, a separate count of reps is used (except for the hill sprints). The lowest number of reps for any given round is your "score" for that exercise.
Post your "scores" for each exercise, and your total score to comments.
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Article:
"Park Therapy" or "Green Quackery"? ('Green spaces reduce "health gap"')
. . .When the records of more than 366,000 people who died between 2001 and 2005 were analysed, it revealed that even tiny green spaces in the areas in which they lived made a big difference to their risk of fatal diseases.Although the effect was greatest for those living surrounded by the most greenery, with the "health gap" roughly halved compared with those with the fewest green spaces around them, there was still a noticeable difference. . .
(I live next to a park, so I guess I am covered. . .-jj)
Post thoughts to comments.
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Bonus Article:
"T-Nation" is a fitness and performance related site that has good as well as controversial information on it (it also sells supplements that I have first hand experience with). I check it regularly, even though they tend to take a fairly "anti-CrossFit" stance (sometimes I'd rather be behind 'so called' enemy lines than 'preaching to the choir'). It can also be NSFW depending on how your work feels about muscular men and women posing in next to nothing.
Here is an article that is a fairly un-biased opinion of CrossFit as a whole by Chris Shugart. (a respected author who's articles I read often).
Post thoughts to comments. . . (and Click below for a comment from Mr. Shugart after the article was posted.
(I also wanted to say that Troy Dodson at CrossFit Plano is someone I have met, and I can confirm that he is a cool guy as well as a stud).
Posted on Nov 6th (about 2 days after the article was posted).
"Quick Note: I just had a great two-hour conversation with Greg Glassman. Wish it could have happened while I was preparing the article, as it would have added much to it, but good to talk to him personally regardless.I was hoping to post much of our convo here, but we covered so many subjects that it would be impossible to pass along everything. Maybe I'll post a few topics later, as I did pick up a lot of interesting things. Or maybe Greg and I could do something in the future for the public: audio interview about what fitness really is, the CrossFit definition of it, etc. Just thinking out loud here.
For now, just wanted to let everyone know that we did talk, a little late for the article, but a good talk nonetheless. "
Very interesting. . . -jj
Posted by Jeremy Jones at 10:05 PM | Comments (4)
November 7, 2008
081108 SATURDAY
The elusive Craig. The slave driver behind the 'Suffer on Saturday' class (with Jenny V and Jasmine outside 'enjoying' the class)
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
(compare to October 6th - 081006 -by clicking here)
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A GREAT article from Robb Wolf at CrossFit Norcal summarizing why we take the stance on nutrition that we do:
NorCal Nutrition: Are We Crazy?
You might have noticed that the nutrition approach we recommend at CrossFit NorCal is a bit...oh, shall I say, contrarian? Where the USDA, AMA and the rest of the Government sponsored entities recommend grains and legumes as the base of the diet, we recommend lean meat, fruits, vegetables, nuts and seeds.That’s crazy, right? aren’t we going to die from heart disease and cancer if we eat meat? How will we ever get fiber if we don’t eat grains!? I mean, fruit and veggies...what have they got to offer?! I’m being fecetious here, I hope you get that. I do understand our recommendations fly in the face of what we are told to eat from nearly every source you can find...what’s the deal? Well...the deal is, our nutritional approach, a diet the attempts to emulate that of our paleolithic ancestors, is without a doubt the best route to optimized performance and health. Big claim? Yep, but easy to back up. Folks start with us, tweak their food, then look, feel and perform better. Every measurable bio-marker such as cholesterol, triglycerides or blood pressure improve...depression resolves. It just works, because this is the way we are wired to eat. But hey, what the hell do I know? I’m just the crazy guy in the shed telling people to do weird stuff like sleep more, take fish oil and increase their protein intake. How could I possibly be right about this? Well...here are a few interesting things for y’all to consider . . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:39 PM | Comments (6)
November 6, 2008
081107 FRIDAY
+++MUAY THAI AT 1 PM TOMORROW+++
Eric loves burpees. Especially when you have to jump 12" every time.
Workout - 5 rounds for time:
30 Double Unders
20 Kettlebell Swings (54lb, 35lb, 26lb)
100m Waiter Walks (see picture below), 54b, 35lb, 26lb dumbbell or kettlebell (should be the same weight as the kb swings). Alternate arms as needed, but no forward motion unless the arm is locked out overhead.
Post time to comments.
Dan John leads CFHQ through some waiter walks back in the day.
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Article:
Vitamin may help prevent Alzheimer's
A vitamin found in meat, fish and potatoes may help protect the brain from Alzheimer's disease - and even boost memory in healthy people.
Post thoughts to comments.
Posted by Jeremy Jones at 10:17 PM | Comments (6)
November 5, 2008
081106 THURSDAY "Disagreement Gone Bad"
+++CPR CLASS THIS SUNDAY, 10am - 2pm, SEE BELOW FOR DETAILS+++
+++MUAY THAI CANCELED TONIGHT+++
Sometimes, all the chalk in the world can't save your hands. Emily laughed it off before taping up and going back in for more pull ups.
Workout:
"Disagreement Gone Bad"
With a continuously running clock perform each of the following exercises for one minute. At a call of 'rotate' each athlete will move to the next station. Count repetitions for all exercises, and the cumulative total is your 'score'
1 min Row (count calories)
1 min Box Jump (20inch, or 12in box)
1 min Medicine ball clean (20lb ball)
1 min push press (75lb, 45lb, or 20lb bar)
1 min rest
3 rounds total. Post score to comments.
If you do not have a partner to count for you, keep a running total for each round and write it down during the rest interval (i.e. 15 calories, then box jumps start counting at 16, 17, etc).
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Article from the Blog of Dr. Micheal R. Eades:
Protein Power vs Intermittent Fasting
". . . MD and I feel strongly that we as a species have a genome that was molded by the forces of natural selection over the past few million years to operate optimally on the food that was at hand during those few million years. What was available? Mainly fairly high-protein, high-fat fare. There weren’t a lot of carbohydrates readily available until the advent of agriculture a few thousand years ago. For the time that we developed our ancestors ate meat, fish, insects, clams, reptiles and pretty much anything live they could get their hands on. This primarily protein and fat diet was supplemented with whatever fruits, nuts, berries, roots, shoots and tubers were in season. Work done by Loren Cordain shows that, based on the Ethnographic Atlas, modern day hunter gatherers get about 65 percent of their calories from animals and the other 35 percent from plants. Most researchers believe that Paleolithic man got more than that from animals because during Paleolithic times many more large animals roamed the earth than do today. In fact, Paleolithic man hunted many of these large animals to extinction. . .Taking 3000 kcal as being the average (it’s probably on the low side) daily energy intake of our Paleolithic ancestors and looking at how much plant food would be required to obtain those kcal is an eye-opening experience. I ran just a few foods through the USDA nutritional calculator and found that it would take 48 cups of blackberries–that’s 3 gallons of blackberries–to provide 3000 kcal. I don’t know how many readers have ever picked blackberries, but I have, and I can tell you that picking 3 gallons takes a lot of time. And, much though I love blackberries, I couldn’t come anywhere near eating 3 gallons of them in a day. How about blueberries? 36 cups; over 2 gallons. Spinach? 103 cups. Celery? 111 stalks. Apples? 42. . ."
Post thoughts to comments.
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CPR Class:
Contact jeremy@diablocrossfit.com if you are interested in going to our first CPR certification seminar at "The Shed". Our very own Stavros will be certifying everyone in Adult CPR, Child/Infant CPR, First Aid and how to use the AED.
We will be having it this Sunday from 10am to about 2pm. Space is limited, and there will be a small fee for going. So email me for more details -jj
Posted by Jeremy Jones at 8:38 PM | Comments (21)
November 4, 2008
081105 WEDNESDAY
Ramon's shirt (and face) says it all.
Workout:
Sprint 200m
1.5 min rest
8 rounds for time.
And these are "Sprints" not 'run', 'jog' or 'walk'. Sprints should be fast and hard.
Post times to comments.
Sprinting Mechanics and Drills Videos:
Hip Opening Hurdle Drills - John Baumann...[wmv]
Lying Starts Drills - John Baumann...[wmv]
Sprint Mechanics, Arms - Karl Geissler...[wmv]
Sprint Mechanics, Initial Drills - Karl Geissler...[wmv]
Sprint Posture Drills - John Baumann...[wmv]
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Article:
Phthalates implicated in genital birth defects of boys.
. . .Phthalates fall into a group of chemicals called endocrine disruptors because they either mimic or block the action of human hormones. Phthalates interfere with the synthesis of testosterone. . .Phthalates affect males more than females, at least in animals, because of the way sex organs grow. Developmental biologists say that up until eight weeks, fetuses have the rudiments of both male and female sex organs. After that point, those with a Y chromosome develop gonads that are supposed to secrete testosterone, after which the male hormone starts turning the fetus into a male. . .
Do you think that if it affects babies in utero that adults should be worried about their endocrine systems being harmed by these chemicals? -jj
Post thoughts to comments.
Posted by Jeremy Jones at 9:00 PM | Comments (12)
November 3, 2008
081104 TUESDAY
Trying to coordinate a 'group shot' in a crowded bar halfway through the night is never an easy task.
Can anyone list who is in this photo from the gym, and what their costumes are?
DCF Workout:
10-9-8-7-6-5-4-3-2 and 1 reps for time of:
Burpees
Sit ups
Pull ups
Post time to comments.
Burpee Demo Video with Zack Pine and Eva T (two of my heroes):
CrossFit Mainpage:
Rest Day
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Article:
The skinny on "Post Workout Nutrition" From Robb Wolf.
The idea of a PWO meal containing carbs (and protein) is to take advantage of a period of time in which the muscles are particularly insulin sensitive. We can fly nutrients into the muscle “under the radar” via a mechanism called “non insulin mediated glucose transport”. Amino acids are also taken in during this time and may play a synergistic role in both glycogen repletion but also decreasing inflammation that accompanies hard training. Said another way, you recover from exertion faster. So, what should ya eat? . . .
Click here for the full article.
Posted by Jeremy Jones at 9:23 PM | Comments (16)
November 2, 2008
081103 MONDAY
Your fearless leaders: Craig: "El Diablo", Rob: "The Phantom", and JJ "THOR!"
DCF Workout:
Deadlift: 5, 5, 5, 5, 5
Post loads to comments.
CF Workout: "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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Article From Keith Wittenstein at CrossFit Virtuosity:
"So you want to be a Fire Breather?"
"They say you have to walk before you can run. Similarly, if you want to be a fire breather, then first you have to be a good air breather. It amazes me that so little attention is paid to breathing. Breathing is so vital to life and to performance that I think it requires at least a minimum of attention. Breath is life. We can stop eating and exercising for long periods of time and survive. However, if you stop breathing for 20 minutes the game is over. As far as I know there are two involuntary activities that we can voluntarily control. The first is blinking the eyes and the second is breathing. Controlling your eyelids is perhaps useful to keep you awake while reading this little article but controlling the breath can have real exciting consequences for your training and your life."
Read the whole article at http://crossfitvirtuosity.com/blogs/articles/296-so-you-want-to-be-a-fire-breather
Post Thoughts to comments.
Posted by Jeremy Jones at 8:56 PM | Comments (8)
October 31, 2008
081101 SATURDAY
Austin from CrossFit Unlimited posted this photo to their website. We can't wait to have him come out and do a workout at our gym soon.
Here is also a video of the competition with some DCFers in the background:
Workout: For time -
5 muscle ups (or 15 pull ups and 15 ring dips)
2000m row
5 muscle ups
Post time to comments.
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Article:
'Light Drinking' no risk to baby
The University College London team classed "light" drinking as up to two drinks a week throughout pregnancy.The study of 12,500 three-year-olds even found a lower risk of some problems in children of such drinkers. . .
Post thoughts to comments.
Posted by Jeremy Jones at 5:22 PM | Comments (7)
October 30, 2008
081031 FRIDAY "Happy Halloween!" and "Happy Birthday Mark!"
+++5:30 and 6:30 CLASS CANCELED TONIGHT FOR HALLOWEEN PARTY+++
Happy Birthday Mark!
Workout: "Mark's Funky 40"
400m run
40 Pull Ups
40 Box Jumps (20" box)
40 HandStand Push-Ups
40 Walking Lunges (no weight)
40 Pushups
40 Knees To Elbows
40 Good Mornings
40 Double Unders
40 Burpies
400m run
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And here is an article especially pertinent to Mark from 'The IF Life':
Prevent Alzheimer's with your diet
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We'll see you all tonight at the Party!
Posted by Jeremy Jones at 7:55 PM | Comments (14)
081030 THURSDAY
Mitchel, Meg, Jenny V, and Cobi knock out some 'knees to elbows'
Diablo CrossFit Workout:
Overhead Squat
5, 5, 5, 5, 5
Post loads to comments.
Video: Coach Glassman explains the Overhead Squat.
CrossFit mainpage workout:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Video: Andy Petranek does Angie in 12:23 (with pretty damn good form).
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Article:
Robb Wolf writes about his Mass Gaining Experiment.
I went from a very scrawny 163 to a much stronger, although chubby 180. My strength improved a bunch but I really do not consider 5×5 efforts “strength” work. Too much fatigue, too little neuro activation and specificity. That considered, I think I have a shot a really increasing my strength levels with some focused work in this area. . .
Post thoughts to comments.
Posted by Jeremy Jones at 12:16 AM | Comments (13)
October 27, 2008
081028 TUESDAY "JT"
We can thank Mike M for this one.
Workout: "JT"
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. (First posted 6 July 2005)
21 - 15 - 9 rep/rounds for time,
Handstand Push Ups (or leg assisted HSPUs, band assisted, or Dumbbell overhead press)
Ring Dips (or band assisted, fixed bar, or bench dips)
Push Ups (or knee push ups, or box push ups)
Post time to comments.
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Article (for those of you who haven't already caught it):
MSN - CrossFit: The Fast Furious Workout Craze
If your gym suddenly looks like a cross between a gymnastics studio and a Marine Corps boot camp, chances are it's offering CrossFit classes. This fitness craze that's swept the nation in recent years was developed by a former gymnast in Santa Cruz, California, named Greg Glassman. The grassroots movement started with Glassman's rudimentary Web site on which he posted a daily workout routine (officially known as the "workout of the day" or simply the "WOD"). A dedicated following of police officers, firefighters and military types soon discovered the workouts, and from there, the wave just kept growing. Now, CrossFitters (as devotees are called) number in the thousands, and gyms across the country are offering this intense workout program. . .
Post thoughts to comments.
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Our Halloween Party is just a few days away! Have you got your costume yet? I already know that Trainer Nate is going as a character from a movie that involves, bowling balls, painted toenails, and a very important rug.
A prize will be awarded to the first person to guess who he is going to be (and if you already know you are disqualified).
Post your costume to comments (unless you want it to be a surprise, then you should drop a hint).
Posted by Jeremy Jones at 7:12 PM | Comments (17)
October 26, 2008
081027 MONDAY
Holly squat jumps while Dustin. . . I don't know what Dustin is doing.
Workout:
As many rounds as possible in 20 minutes of:
10 Squat Jump (full squat: crease of hip below knee cap, to jump: touch target 12" above reach)
20 Sit ups
30 Double Unders
Post number of rounds and fractions of the last round completed to comments.
Video:
Anthony Bainbridge from CrossFit Federicton doing Tabata squat jumps (Hint: he and Jodi are badasses):
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Article:
From Mike O'Donnell's "IF Life"
Keeping an 'Energy' Log for Daily Success
There are days which we feel full of energy, happy, love life…and then sometimes there are days in which we may feel down, tired, depressed, or just uninspired. I think most of us would like more of days full of great energy and outlook, so what can we do? Well one thing is we need to see what in our lives is actually helping to give us that happiness, energy, positive outlook and also to see what is not. We need to become aware in our moments of positive and negative energies to see what is really influencing them. Only from that can we define what factors are important to us, and which ones we need to just let go of.How do we do that? Well we keep an energy log/journal. Try it for a couple weeks and you may be surprised at the results. . .
Posted by Jeremy Jones at 8:14 PM | Comments (8)
October 24, 2008
081025 SATURDAY "Cindy"
++++ 12:00 OLY CLASS CANCELED ++++
Eric loves 'dem pull ups. You can tell by looking at his face.
Workout: "Cindy"
5 pull ups
10 push up
15 squats
As many rounds as possible in 20 minutes.
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Articles:
Son of Grok's 'Primal' Pizza recipe
Amazing Cauliflower Pizza Crust Recipe
I don't know about you, but the worst thing I love to eat is pizza. . . this looks like a good alternative! Now who is going to volunteer to cook this for the next party we have at The Shed? -jj
Posted by Jeremy Jones at 7:47 PM | Comments (4)
October 23, 2008
081024 FRIDAY
+++No Muay Thai On Saturday+++
Hardway Bryan and Mike 'get some' with the Kettlebells.
Workout:
Back Squat
Strict press
5, 5, 5, 5, 5
Alternate between exercises for a total of 25 reps of each movement. Add weight each round if possible.
Post loads used to comments.
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Article:
Mentally 'hard' jobs decrease Alzheimer's risk
Scientists found tissue damage was much quicker to lead to memory loss in the less intellectually stimulated.They suggest mentally tough work, or genes which help people achieve such careers, may help the brain compensate for disease. . .
Post thoughts to comments.
Posted by Jeremy Jones at 9:28 PM | Comments (8)
October 22, 2008
081023 THURSDAY
Mark gives Katy some tips on her KB swing while Chase* overhead squats in the background.
*(I am going to call him 'Chase' because he is not a regular and I don't know his name, but he looks like a Chase. -jj)
Workout: 3 rounds
1 minute Row (count calories)
1 minute Kettlebell swings (54lb, 35lb)
1 minute knees to elbows
1 minute ring dips
1 minute rest
Count total reps each round and post them to comments.
Video: Annie demonstrates some KB swing form:
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Article:
Eating Quickly Linked to Obesity.
. . .The latest study looked at the relationship between eating speed, feelings of "fullness" and being overweight.Just under half of the 3,000 volunteers told researchers they tended to eat quickly.
Compared with those who did not eat quickly, fast-eating men were 84% more likely to be overweight, and women were just over twice as likely.
Those, who, in addition to wolfing down their meals, tended to eat until they felt full, were more than three times more likely to be overweight. . .
Post thoughts to comments.
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HALLOWEEN PARTY!!!
Yes, unfortunately group class will be canceled Friday October 31st in lieu of our Halloween bash at "Class" in downtown Walnut Creek. Enjoy appetizers, Drinks, and music at this DCF sponsored event. Costume contest and other games will be happening all night. So come join us for some fun outside the gym (doing something that many people meet pukie doing all the time).
Email: rsvp@anywhere-road.com to get on the guest list, and don't forget to post below if you plan on going.
Posted by Jeremy Jones at 6:53 PM | Comments (9)
October 21, 2008
081022 WEDNESDAY
Eddy C., Katie, Dan, Matt, and Jenny C get some Sumo Deadlift High Pull love.
Workout:
Run 400m
Rest 2 minutes
6 rounds.
Record the time for each 400m to comments.
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Article:
Mark Sisson's Daily Apple serves up another great article explaining glycogen:
. . .I always appreciate comments and questions that spur more explanation and discussion about the body’s functioning. Let’s take this one apart and have a look. Fat is always the best fuel to use at low levels of effort. We evolved to be very efficient fat-burners and even those of us at single-digit body fat levels have plenty to spare. Glycogen, as you remember, is stored glucose and is the body’s first-line energy stockpile of fuel for harder physical efforts and keeping specific systems (brain, red blood cells, kidney cells) running efficiently all day. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:56 PM | Comments (18)
October 20, 2008
081021 TUESDAY "3 Times a Newbie"
"The Team" from left to right: 'Super' Bryan, Jorgy, JJ, 'Super' Shannon, and Stav (and thanks to our post workout nutrition sponsor: Guinness).
Workout: "3 times a Newbie"
Run 400m
10 pull ups
20 push ups
30 sit ups
40 squats
Post time to comments.
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Article:
Many parents are 'wrong' about their child's weight
Data on 2,100 Australian children found 40% of parents with an overweight or underweight child had not spotted this.Among children, the underweight were more likely to think of themselves as average than the overweight. . .
Post thoughts to comments.
Posted by Jeremy Jones at 9:16 PM | Comments (35)
October 19, 2008
081020 MONDAY
"A Few" DCFers encourage 'Super Bryan' while he tackles Karen.
Workout (From the CrossFit Mothership):
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
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Article:
Fatty Acids link to Alzheimers
Tests on mice showed that reducing excess levels of the acid lessened animals' memory problems and behavioural changes.Writing in Nature Neuroscience, the team said fatty acid levels could be controlled through diet or drugs. . .
Scientists from Gladstone Institute of Neurological Disease and the University of California looked at fatty acids in the brains of normal mice and compared them with those in mice genetically engineered to have an Alzheimer's-like condition.
They identified raised levels of a fatty acid called arachidonic acid in the brains of the Alzheimer's mice.
Post thoughts to comments.
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BIG GIRLS DON'T CRY CHALLENGE RESULTS!
JJ - First (actually . . . 6th overall)
Jorgy - Second (7th overall)
Stavros - Third (9th overall)
Super Bryan - Fourth (12th overall)
Super Shannon - First (about 5th for overall women)
Here is a link to a picture of the overall scores (although it is somewhat blurry):
Big Girls Don't Cry Challenge 2008 Results
(and here is another copy that is might be clearer)
Here is a listing of the results:
Men:
Place Name FRAN KAREN GRACE TOTAL
1 Jason Khalipa 0:02:23 0:05:08 0:01:49 0:09:20
3 Brandon Banks 0:03:26 0:06:31 0:02:00 0:11:57
2 Daniel Hester 0:03:12 0:07:09 0:01:49 0:12:10
4 Tyler Begiebing 0:04:25 0:06:39 0:02:13 0:13:17
5 Herm Blancaflor 0:03:09 0:08:20 0:01:59 0:13:28
6 Jeremy Jones 0:03:18 0:08:03 0:02:55 0:14:16
7 Josh Jorgensen 0:03:59 0:07:23 0:04:30 0:15:52
8 Jason Feudale 0:03:48 0:08:31 0:03:50 0:16:09
9 Stavros Kalorgirou 0:04:07 0:08:21 0:04:02 0:16:30
10 Paul Perez 0:05:39 0:08:31 0:02:55 0:17:05
11 Anthony Camacho 0:05:19 0:08:39 0:03:10 0:17:08
12 Bryan Stornetta 0:04:45 0:07:55 0:04:38 0:17:18
13 Chris Stroud 0:04:13 0:09:08 0:04:30 0:17:51
14 Lucas Robinson 0:07:48 0:07:36 0:03:08 0:18:32
15 Armando Arroyo 0:04:39 0:10:00 0:03:53 0:18:32
16 Dave Cohodes 0:05:34 0:09:29 0:04:06 0:19:09
17 Kirk Wu 0:06:48 0:08:23 0:04:21 0:19:32
18 Josh Johnson 0:05:21 0:08:37 0:06:31 0:20:29
19 Dalbir Atwal 0:06:58 0:09:55 0:04:29 0:21:22
20 Jason Luk 0:05:31 134 DNF 0:05:51 #VALUE!
21 Gary Neil 0:07:34 146 DNF 0:05:12 #VALUE!
22 Connor Banks 0:03:51 0:07:06 DNF #VALUE!
23 Bruce Kaabipour 0:09:05 130 DNF 0:07:11 #VALUE!
24 Dan Hay 0:09:33 127 DNF 0:09:47 #VALUE!
25 Larry Pastor DNF 109 DNF 0:09:05 #VALUE!
Women:
Place Name FRAN KAREN GRACE TOTAL
1 Candace Hamilton 0:03:27 0:08:34 0:03:31 0:15:32
2 Michaela Xavier 0:05:04 0:07:50 0:04:46 0:17:40
3 Jenn Carlos 0:05:09 137 DNF 0:05:18 #VALUE!
4 Breanne Feudale 0:05:05 103 DNF 0:05:14 #VALUE!
5 Shannon Storneta 0:08:13 127 DNF 0:06:38 #VALUE!
6 Stef O'Brien 0:08:27 137 DNF 0:07:08 #VALUE!
7 Smita Jandaur 0:08:46 143 DNF 0:08:48 #VALUE!
8 Ritu Riyat DNF 133 DNF 0:04:49 scaled #VALUE!
9 Carmen Mendez 0:07:32 103 DNF Scaled 0:05:51 Scaled #VALUE!
10 Veronica Vellanueva 0:07:28 Scaled 79 DNF Scaled 0:04:57 Scaled #VALUE!
11 Jan Areepitak DNF 72 DNF 28 DNF #VALUE!
12 Christine Dacanay DNF 114 DNF 0:6:38 Scaled #VALUE!
NICE JOB DCF!
Posted by Jeremy Jones at 9:06 PM | Comments (12)
October 18, 2008
081019 SUNDAY
Drake hammers out some pull ups for his warm up.
Workout:
For time.
Run 400m
100m of 5 broad jumps 5 push ups
Run 400m
Post time to comments.
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Article:
Obesity and lack of exercise linked to increased inflammation
A US team found levels of white blood cells were highest in men who were unfit and overweight.White blood cells are key to fighting infection, but high levels can be a sign of inflammation, which is linked to coronary heart disease. . .
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Big Girls Don't Cry Challenge Today!
The competitors:
"Feats of Strength" Mike at 10:30/1:00/3:30
"Super Bryan" at 11:00/1:30/4:00
"Jorgy" Josh at 11:15/1:45/4:15
"Stav" Stavros 11:15/1:45/4:15
"Super Shannon" 11:15/1:45/4:15
"JJ" Jeremy 11:30/2:00/4:30
"D-Roe" Darren 11:30/2:00/4:30
The Workouts:
"Fran"
"Karen"
"Grace"
Posted by Jeremy Jones at 7:28 PM | Comments (4)
October 17, 2008
081018 SATURDAY
Mike from CrossFit NYC sports his DCF shirt (not to mention a kick ass hat and shorts, I like this guy's style - jj)
Workout:
Clean and Jerk
3 - 3 - 3 - 3 - 3 - 3 - 3
Post loads to comments.
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Article:
10 quick and easy 'primal' recipes in 15 minutes or less - from Mark Sisson's Daily Apple
Many people think that cooking healthy meals has to be a difficult and time-consuming task. In fact, nothing could be further from the truth. (And even if it was true, isn’t the extra effort worth it?) Others of you, meanwhile, are new to this whole Primal Lifestyle and are looking for quick and easy recipes to help you adjust to this new, healthier way of life! . . .
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The "Big Girls Don't Cry" Challenge is this weekend at CrossFit Unlimited in Milpitas.
Here is the Google Map from our gym to theirs (Google says it is 40 minutes):
And here are the "important" heats to catch:
Heat 5 - 11:00a/1:30p/4:00p
Dalbir Atwal/Bryan Stornetta/Connor Banks/Gary Neil/Michaela Xavier
Heat 6 - 11:15a/1:45p/4:15p
Jason Luk/Josh Jorgensen/Stavros Kalogirou/Anthony Camacho/Shannon Stornetta
Heat 7 - 11:30a/2:00p/4:30p
Jeremy Jones/Paul Perez/Jason Feudale/Darren Rosten/Josh Johnson
Heat 8 - 11:45a/2:15p/4:45p
Brandon Banks/Tyler Begiebing/Jason Khalipa (not a DCFer, but a cool dude and winner of the 2008 CrossFit Games)/Herm Blancaflor/Candace Hamilton
There will be food and 'beervages' for all the spectators. So bring your family, and let's show once again why DCF is on everyone's radar.
Posted by Jeremy Jones at 8:22 PM | Comments (2)
October 16, 2008
081017 FRIDAY "Quarter Gone Bad"
From left to right - Yvonne, Liz, Mountain, Sarah, Jaz's friend, Vicky, and Jamie behind the rower. These ladies know how to party.
Workout: "Quarter Gone Bad"
5 rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
(Thruster load can be scaled down, and weighted pull ups can be scaled down to strict or band pull ups if needed)
Post total number of reps to comments.
Video: Quarter Gone Bad in action
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Article:
10 REALLY good reasons why you shouldn't miss out on sleep.
You may literally have to add it to your to-do list, but scheduling a good night's sleep could be one of the smartest health priorities you set. It's not just daytime drowsiness you risk when shortchanging yourself on your seven to eight hours. Possible health consequences of getting too little or poor sleep can involve the cardiovascular, endocrine, immune, and nervous systems. In addition to letting life get in the way of good sleep, between 50 and 70 million Americans suffer from a chronic sleep disorder—insomnia or sleep apnea, say—that affects daily functioning and impinges on health. Consider the research . . .
Post thoughts to comments.
Posted by Jeremy Jones at 9:29 PM | Comments (7)
October 15, 2008
081016 THURSDAY
Jeremy goes in for some tire flips while Stavros provides encouragement (and Jamie and Jax yell from the sidelines).
Workout:
With a continuously running clock, perform 1 sumo deadlift high pull the first minute, 2 sumo deadlift high pulls the second minute, and continue adding one rep each minute until you can no longer complete the allotted reps in the minute.
The weight should be fairly heavy. If you are unsure about the weight, intermediate/advanced men should use approximately half their body weight, intermediate/advanced women should use about 1/3rd.
Post weight used and number of complete minutes and additional reps to comments.
Sumo Deadlift High Pull Video:
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Article from the Fitness Spotlight:
Do our ancestors tell us everything we need to know about diet and health?
I have been following the Palaeolithic lifestyle for nearly a year now. You may know it as the ‘caveman diet’, although this does not do justice to the concept.The premise is that by eating what our ancestors ate and exercising as they exercised, we optimise our health and fitness. Since they ate like this and exercised like this for hundreds of thousands of years, natural selection dictates that our bodies will be designed to function best under those conditions. . .
Post thoughts to comments.
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The "Big Girls Don't Cry" Competition is THIS SUNDAY. Please post below if you are going to be able to swing by and cheer some of our own as we compete against other top CrossFitters! (There is also a few open slots, so let me know if you are interested).
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Local Fundraiser Today!
Rocco's Pizza and Beer for a Purpose:
Download Flyer Here: Download file
From Michelle Rooney:
"For those of you who don’t know, I sit on the board as a medical advisor for a local non-profit melanoma foundation, SCARF. SCARF was founded in honor of Sherri Tennant, a nurse who worked with us at Diablo Valley Oncology. She was an amazing and courageous woman who unfortunately lost her battle with melanoma in 2006. SCARF’s mission is to educate the community about prevention and early detection of melanoma. Rocco’s pizzeria is hosting a fundraiser for SCARF on Thursday, October 23rd. All you have to do is either dine in or order take out from Rocco’s anytime on the 23rd, mention SCARF, and 25% of the net proceeds go to our NPO. I will be there most of the evening, eating pizza, probably drinking beer, and pretending to watch the world series…I would LOVE to see all of you. Please bring family and friends!"
If you don't come to the Shed tonight, I expect you to swing by Rocco's and support such a good cause. If you do come to the Shed, I expect you all to have some post workout nutrition at Roccos. DON'T FORGET TO MENTION SCARF! -jj
Posted by Jeremy Jones at 7:27 PM | Comments (6)
October 13, 2008
081014 WEDNESDAY
Mark, JJ and Darren all competed in a fitness event hosted by the "Raw" Gym here in Walnut Creek. Pics and an article should be up soon.
Workout:
5 rounds for time:
10 Overhead squats (95lbs)
15 Kettlebell swings (1.5 pood, 54lbs)
20 Wall ball (20lb ball, 10ft target)
Post time to comments.
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Article from Scott Kustes at "Modern Forager":
Does Red Meat Cause Colon Cancer
I was involved in a discussion recently where the statement of “red meat causes colon cancer” was spoken. Figuring that to be a gross over generalization, I decided to do some sleuthing and see what the record shows regarding red meat and colon cancer. I meandered over to Google, typed in “red meat” and came up with a screen full of search results. Of the first five hits, four are irrelevant (a comic strip called “Red Meat” and a honky tonk band called…”Red Meat”) and the fifth is to Wikipedia. . .
Post thoughts to comments.
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Diablo CrossFit Halloween Party!
DCF is co-sponsoring a very 'exclusive' Halloween party on Friday Oct 31st at "Class" (1321 Locust St). The party will run from 7pm to midnight.
More details to follow soon (a lot of promises today huh? -jj)
Download file">Download Flyer by clicking here.
Posted by Jeremy Jones at 10:42 PM | Comments (7)
October 12, 2008
081013 MONDAY
Team 0600 does a 'few' box jumps.
Workout:
4 rounds for time:
7 muscle ups (or 21 pull ups, and 21 dips)
100 feet of walking lunges with 35lb dumbbells in each hand
400m run
Post time to comments.
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Article:
Art Devany comments on Nassim Taleb's "Black Swan" theory
Post thoughts to comments.
Posted by Jeremy Jones at 9:48 PM | Comments (11)
081012 SUNDAY "Church At The Shed"
Stav's fitness level requires a lot of record board maintenance. Here he's just recorded his 30 rounds of Cindy. Should be up for a while.
DCF Workout:
50 - 40 - 30 - 20 - 10 rep rounds of:
Situps
Good mornings (men 20lb o/ women 10lb wb)
Double Unders
CF Main Page:
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post times to comments.
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Fun event today (thanks, Mark!):
"In the Palos Verdes Mall (Lunardi's and Rite-Aid) is RAW Center For Strength. They are having an open house, tomorrow (Sunday). I talked to the head trainer (Tom), and he welcomed us to come down for their "Fitness Competition". We'll have the opportunity to compete in such events as Push Press, Sled Drags, Tire Flips and Farmer's Walks. He said it would be similar to what we do in Crossfit, only HEAVIER! For example, they do their Farmer's Walks with 100 pound dumbells. Even if you don't want to do the competition, it might be nice to network with another group of trainers and oooh and ahhh over their pretty bars, racks and lifting platforms."
"I told him to expect us at 11:30am (which is when they have their strongman demo). Fitness competition is at noon, but we need to be there around 11:30am."
Marky L.
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Article: Faith-Based Fitness
First Corinthians 6:19-20: "Our body is a temple of the Holy Spirit of God."
Posted by Craig at 8:12 AM | Comments (12)
October 10, 2008
081011 SATURDAY
"Wonder Women" Mitchel and husband Mike enjoy a leisurely sip of water. . .after a few hundred sit ups.
Workout:
Row 500m
rest 3 minutes
4 rounds.
Post times for each 500m to comments.
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FUNDRAISER!
Rocco's Pizza and Beer for a Purpose:
Download Flyer Here: Download file
From Michelle Rooney:
For those of you who don’t know, I sit on the board as a medical advisor for a local non-profit melanoma foundation, SCARF. SCARF was founded in honor of Sherri Tennant, a nurse who worked with us at Diablo Valley Oncology. She was an amazing and courageous woman who unfortunately lost her battle with melanoma in 2006. SCARF’s mission is to educate the community about prevention and early detection of melanoma. Rocco’s pizzeria is hosting a fundraiser for SCARF on Thursday, October 23rd. All you have to do is either dine in or order take out from Rocco’s anytime on the 23rd, mention SCARF, and 25% of the net proceeds go to our NPO. I will be there most of the evening, eating pizza, probably drinking beer, and pretending to watch the world series…I would LOVE to see all of you. Please bring family and friends!
I know we are promote "Paleo" dieting and "The Zone" but this is for a good cause. . . besides, if you scrape off all the toppings and don't eat the bread, pizzas aren't that bad for you. And Beer is always 'good'. -jj
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Article:
Take your medicine. It is good for you even if it tastes good.
Post thoughts to comments.
Posted by Jeremy Jones at 11:49 PM | Comments (3)
October 9, 2008
081009 THURSDAY "Erin"
Carry is getting ready for the "Big Girls Don't Cry" Competition a week from Sunday. What have you trained for lately?
Workout:
Sadly, it looks like we have another Hero Workout from CrossFit.com
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
'split clean' video can be downloaded here.
Post time to comments (and we better go extra hard on this one, he is flashing our 'sign' in the picture).
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From "The IF Life": Are Diet Sodas Making You Gain Weight?
Many may say that weight gain is caused because of increased cravings and the sugar response of the brain from the artificial sweeteners (which may or may not be true). But if you start to see that weight gain around the face and center of the body (stomach especially) then there is another issue at heart. In fact if you are showing any signs of fatigue, headaches, muscle/join pain, loss of motivation….then you could be suffering from adrenal fatigue. . .
Post thoughts to comments.
Posted by Jeremy Jones at 12:00 AM | Comments (6)
October 7, 2008
081008 WEDNESDAY "Ryan" and "Bradley"
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
Full article here.
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
"Moody, an eight-year veteran, was headed north on Marina Bay Parkway at 8:05 a.m. Saturday, answering an officer's call for more help during an assault call, when he lost control of his Ford Crown Victoria police cruiser and slammed sideways into a light pole near Regatta Boulevard"
In honor of our local hero, those people who cannot do muscle ups, we will dub this scaled version:
"Bradley"
Five rounds for time of:
21 pull ups
21 dips
21 Burpees
Post time to comments.
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From Keith Wittenstein "The 100-Day Pull Up Challenge"
Posted by Jeremy Jones at 7:44 PM | Comments (9)
October 6, 2008
081007 TUESDAY "Jackie"
Super Bryan rows while Super Shannon counts calories. Darren rows in the background while Rodil make sure Darren's form is correct.
Bryan, Shannon, Darren, Stav, Mo, Carry, Craig and Jeremy will all be competing in the "Big Girls Don't Cry" Challenge at CrossFit Unlimited.
The event is Sunday the 19th, and we expect all available DCF regulars to make an appearance, so mark your calendars now! REPRESENT!
Workout "Jackie":
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups
Post time to comments.
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Article:
Air pollution linked to appendicitis
Previous studies have shown that air pollution may promote other disease states through inflammation, and the researchers said this was the most likely explanation for their finding. . .. . .it was possible that air pollution had an impact on blood flow in the gut which in theory could make obstruction of the neck of the appendix more likely.
However, he said any impact was likely to be more longer term, with prolonged periods of air pollution possibly causing dehydration, which might raise the risk of damage to the appendix.
Post thoughts to comments.
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Video:
Ankle exercising with Dick Harzell and the Jump Stretch Bands:
Posted by Jeremy Jones at 9:08 PM | Comments (9)
October 5, 2008
081006 MONDAY
Mike with his game face on before FGB III.
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
Afterward, Strict Press working up to max single.
1, 1, 1, 1, 1, 1, 1, 1
Post loads to comments.
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Article:
Research team discovers brain pathway responsible for obesity
. . . The research stems from recent explorations into the problem called metabolic inflammation, a by-product of too much food or energy consumption. Unlike the classical inflammation typically observed in infections, injuries and diseases such as cancer, the metabolic inflammation seen in obesity-related diseases is much milder, doesn't lead to overt symptoms or cause tissues damage."Metabolic inflammation is a chronic, low-grade condition consisting of inflammatory-like responses at the molecular level. It has many downstream consequences," says Cai. "It causes cellular dysfunction, which can decrease the regulation of several physiological processes, including metabolism." . . .
Post thoughts to comments.
Posted by Jeremy Jones at 7:55 PM | Comments (16)
October 4, 2008
081004 SUNDAY
Daniel Pate decides that glory is greater than pukie.
Workout (from the CrossFit Mothership):
Five rounds for time of:
Deadlift, 15 reps (135lb, 95lb)
Hang power clean, 12 reps (135lb, 95lb)
Front Squat, 9 reps (135lb, 95lb)
Push Jerk, 6 reps (135lb, 95lb)
Post time to comments.
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Article:
Duke researchers show reading can help obese children loose weight
The Duke researchers asked obese females ages 9 to 13 who were already in a comprehensive weight loss program to read an age-appropriate novel called Lake Rescue (Beacon Street Press). It was carefully crafted with the help of pediatric experts to include specific healthy lifestyle and weight management guidance, as well as positive messages and strong role models.Six months later, the Duke researchers found the 31 girls who read Lake Rescue experienced a significant decrease in their BMI scores (-.71%) when compared to a control group of 14 girls who hadn't (+.05%), explained Alexandra C. Russell, MD, a fourth-year medical student at Duke who led the study and presented the findings at the Obesity Society's annual scientific meeting. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:28 PM | Comments (12)
October 3, 2008
081004 SATURDAY
Tom has seen the light during "Fight Gone Bad".
Tom hasn't been around the gym lately because he has fell ill, and is in the hospital. Our thoughts and prayers go out for his speedy recovery. We can't wait to have you back at the 6am class!
Workout:
For time
15 weighted pull ups (45lbs men, 25lbs women)
Row 500m
15 weighted ring dips (45lbs men, 25lbs women)
Row 500m
15 weighted pull ups (45lbs men, 25lbs women)
Row 500m
15 weighted ring dips (45lbs men, 25lbs women)
Post time to comments.
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Article from 'The IF life'
Is your exercise keeping you fat?
One of the things I covered in my biggest workout mistakes post is the fact that many people work out way too much. What I mean by this is when you do activities for the sake of a goal (say losing fat), and you think more is better…..well you can actually be doing more harm than good. I have consulted with so many people who are not getting results just based on their level of exercise activity is too much for them. Once they finally get that under control then they start seeing results again. Remember it’s all about quality of what you do, not quantity. Let’s look at the real problems and solutions for people of all goals. . .
Post thoughts to comments.
Posted by Jeremy Jones at 7:42 PM | Comments (6)
October 2, 2008
081003 FRIDAY "Sarah Does Kelly For Her Birthday!"
Trainer Sarah (green tank, tattoos) leading the "Girls Class" through 400m of walking lunge hell! As a birthday gift, Sarah wanted to do "Kelly" so . . .
Workout: "Kelly". . .
but instead of 30 reps box jumps and 30 reps of wall ball, we are going to do 33 reps of each because it is her birthday.
5 rounds for time:
Run 400 meters
33 box jump, 24 inch box
33 Wall ball shots, 20 pound ball (10' target men, 8' target women)
Post time (and birthday congratulations) to 'comments'.
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Article:
New study proves that pain is not a symptom of arthritis, pain is the cause of arthritis.
Pain is more than a symptom of osteoarthritis, it is an inherent and damaging part of the disease itself, according to a study published today in journal Arthritis and Rheumatism. More specifically, the study revealed that pain signals originating in arthritic joints, and the biochemical processing of those signals as they reach the spinal cord, worsen and expand arthritis. In addition, researchers found that nerve pathways carrying pain signals transfer inflammation from arthritic joints to the spine and back again, causing disease at both ends. . .
So as I see it, stay active and take your fish oil to prevent pain and inflammation in the first place. -jj
Post thoughts to comments (and no jokes about Sarah's age and arthritis).
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GYMNASTICS WORKSHOP THIS WEEKEND!
From Roger Harrell and Andres De la Rosa and CrossFit Marin:
The gymnastics seminar on Sunday September 21st was a lot of fun and we had a great time! We wanted everyone to experience a little of what it’s like to be in a real gymnastics program so it was a bit of a whirlwind, especially since we actually got in at least a little bit of all the events. This time the format will be a little bit different. . .
Click "Continue Reading Below for Details".
"First off, Roger will run a 1.5 hour trainer’s seminar from 3:30pm-5pm with Russell “The Gremlin” Bruel and myself as assistant coaches. The material covered will include teaching ring progressions, including skin-the cat and lever progressions as well as spotting forward rolls and press to shoulder stand on rings. On floor we will be covering handstand progressions and drills. The focus here is teaching how to teach these skills.
Subsequently, I will be running another gymnastics workshop/class from 5:30-8:30pm. The emphasis here is to actually be in an intense CrossFit adult gymnastics class and while rookies and noobs are welcome, we will try to progress past the basic movements into beginner and intermediate skills. This time we’re not going to try to hit every event, but rather get into more depth on three events for the course of the class. The events covered will be floor (with a focus on back tumbling and back handsprings), parallel bars (swings, handstands, back up rises and pirouettes, and intermediate skills if appropriate), and rings (basic swing, press shoulder stand/handstand, crosses, back up rises and shoot supports, aka birdie-ups if appropriate). One of my personal projects in CrossFit is to get CrossFiters doing shoot supports on rings. I am especially curious to see who is going to be the first female CrossFiter to get one. The prerequisites involve good swing technique, spacial awareness while rotating, a strong support on rings, and explosive abdominal strength. Jolie Gentry has been coming to our gymnastics classes on Mondays, so she might be the one to do it first, but I wouldn’t be surprised if somebody else comes to our seminars and beats her to it. If you want to see a video of what it is check out this link to Roger’s gymnastics resource site: http://www.drillsandskills.com/video/display?path=ria007.mpg. The gymnast in the video does a really nice one. It’s really NOT as hard as it looks. I got one on my first or second try, (it was a long time ago, I can’t remember precisely) and if I can do it, you certainly will be able to!
Lastly, we will have our open skill request session from 8:30-9pm. If there is enough interest, we might even stay later than that. Last seminar, Chris Stroud from One World and Jason Khalipa from CrossFit Santa Clara took advantage of the open skill request session to work on their back-flip technique. They got spotted through some pretty descent ones! What particular gymnastics skill do you want to nail down?
Here is the pricing schedule for this Session:
Trainer’s session 3:30-5pm: $60
Gymnastics workshop 5:30-8:30pm: $60
If you sign up for both: $100 > save $20!
The address is:
300 Piedmont Ave, suite 604
San Bruno, CA, 94066
We are planning on keeping the coach to student ratio at about 1:8; we only have 3 committed coaches currently, so that’s only 24 slots. There was a waiting list of people that wanted to come to the last seminar but weren’t able to because it filled up, but will be attending this one, so there is a chance that this one might fill up as well. Please let me know right away if you are coming. I do apologize about the extremely late notice. I got injured last week which negatively impacted my productivity and I failed to get this out. I hope to see you guys there, and if you have any questions feel free to call or e-mail me.
P.S.: It’s CrossFit Marin’s 2nd birthday, so if you’d like to hang out afterwards and stay for some pound cake, (40% butter Fat, 40% Protein, urr a little bit of sugar.) we’d love your company! My parents can bake some exquisite deserts!
-Andres De la Rosa
Co-Founder, CrossFitMarin
Phone #: 415.260.0043
www.CrossFitMarin.com
Amadraeus@CrossFitMarin.com"
Posted by Jeremy Jones at 8:55 PM | Comments (16)
081002 THURSDAY
Dave hammers out some wall ball during his FGB performance.
Workout: "Push Up Annie"
Complete 50-40-30-20-10 rep rounds of the following exercises for time:
Double Unders
Abmat Sit ups
Push ups
Post time to comments.
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Article:
Performance Standards and Form by Mike Minium at CrossFit Oakland
. . .Why does this matter? It matters whether you care about competing or whether you don't.If you care about competing, then you want to make sure that you're on a level playing field and that the competition is fair. If I were to challenge someone to a 400m run and then run 300m while my competitor runs 400m, then our performances aren't really comparable (to say nothing of the fact that I cheated). In the same vein, if I challenge someone to max number of push presses in one minute, and then proceed to do push jerks while my competitor does push presses, then once again, our performances are not comparable. It's apples and oranges. I wanna level the playing field.
If you don't care about competing, but you do care about making improvements in the movements we do, then you'll want to take note of our movement standards as well. If you have it as a goal to squat 250 lbs, you'll want to know what the correct bottom of a squat is so that you can get it. If you load 250 lbs on the bar and then go down into a half-squat and come back up, then you really haven't done a squat. . .
Mike really lays it out nice in this article. I couldn't have said it better myself. -jj
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Video - recently featured on The IF life:
Dr. Ron Rosedale talks about common cholesterol myths. (The video is a little quirky, as it is an audio discussion pasted over some film footage, but the talking points are great).
Posted by Jeremy Jones at 12:32 AM | Comments (22)
September 30, 2008
081001 WEDNESDAY
"Super Shannon" took the women's title at our Fight Gone Bad III workout with a score of 290!
Workout:
Overhead Squat 5, 5, 5
Front Squat 5, 5, 5
Back Squat 5, 5, 5
Add weight each set. Finish all Overhead squats before moving to Front Squats. Finish all Front Squats before going to Back Squats.
Post loads to comments.
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Article:
During Exercise, The Human Brain Shifts Into High Gear On 'Alternative Energy'
"Now that we know the brain can run on lactate, so to speak, future studies should show us when to use lactate as part of a treatment," said Gerald Weissmann, MD, Editor-in-Chief of The FASEB Journal. "From an evolutionary perspective, the result of this study is a no-brainer. Imagine what could have or did happen to all of the organisms that lost their wits along with their glucose when running from predators. They were obviously a light snack for the animals able to use lactate."
Posted by Jeremy Jones at 10:13 PM | Comments (12)
September 29, 2008
080930 TUESDAY "Elevation"
Donna hitting the 8' mark during her fight gone bad wall ball.
Workout:
Workout: "Elevation"
In 20 minutes, try to accumulate as many feet of "Elevation" as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).
Rope Climb: 6 foot and up = 11 / 6 foot and under = 12
Muscle Up (bar or rings): 5 / 4
Pull Up: 2.5 / 2
Ring Dip: 2 / 1.5
Box Jump (same for both heights): big box = 3, med box = 2, small box = 1
Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5
Post total number of "Feet" accumulated in the 20 minutes.
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Article from Scott Kustes at Modern Forager:
Eight ways to lower your testosterone
. . .For those wondering what role testosterone plays in the body, here are just a few of the irritations brought about by this hormone: enhanced libido, increased energy, increased production of red blood cells and protection against osteoporosis. And who would want all of that stuff? Not me! Read on to learn the ways you can make sure you keep your testosterone levels as low as possible, ensuring a lack of sex drive and low energy levels. . .
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CrossFit One World does "Century Gone Bad". I am so jealous.
(Video may not be WSFS. . . I guess it depends how your work feels about people doing pull ups, drinking beer, and yes, vomiting.)
Posted by Jeremy Jones at 9:12 PM | Comments (20)
September 28, 2008
080929 MONDAY
Some of the spectators who came out for "Fight Gone Bad" on Saturday.
Craig really loves the box jumps on Fight Gone Bad
Mark's family ask him why he thinks this is "fun"
Email us if you have pictures from the event you'd like to load on our "Flickr" site.
Workout:
5 rounds for time,
10 power cleans (135lb men, 95lb women)
15 ring dips
400m run
Post time to comments.
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Article:
Half bar of dark chocolate a week is enough to promote heart health
By studying the participants recruited, researchers focused on the complex mechanism of inflammation. It is known how a chronic inflammatory state represents a risk factor for the development of cardiovascular disease, from myocardial infarction to stroke, just to mention the major diseases. Keeping the inflammation process un-der control has become a major issue for prevention programs and C reactive protein turned out to be one of the most promising markers, detectable by a simple blood test.. . . people having moderate amounts of dark chocolate regularly have significantly lower levels of C-reactive protein in their blood. In other words, their inflammatory state is considerably reduced." The 17% average reduction observed may appear quite small, but it is enough to decrease the risk of cardio-vascular disease for one third in women and one fourth in men. It is undoubtedly a remarkable outcome".
Chocolate amounts are critical. "We are talking of a moderate consumption. The best effect is obtained by consuming an average amount of 6.7 grams of chocolate per day, corresponding to a small square of chocolate twice or three times a week. Beyond these amounts the beneficial effect tends to disappear".
Posted by Jeremy Jones at 9:20 PM | Comments (12)
September 26, 2008
080927 SATURDAY "FIGHT GONE BAD III" TODAY!
+++MUAY THAI CANCELED TODAY! CLASS AT 10am STILL ON!+++
The Event starts at 11:00am and will go to approximately 2pm. Bring your friends and family, this event is open to the public!
Ramon takes a quick breath while doing box jumps. Remember that it is usually a good idea to rest on top of the box as opposed to on the ground. This makes the starting rep of your next set easier.
Workout: "Fight Gone Bad"
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
Post score to comments.
Video: Fight Gone Bad Explained at CFHQ
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Article:
Hamstrung by Keith Wittenstein Crossfit Virtuosity
"Probably the most common condition that hinders athletic performance is tight hamstrings. Short tight hamstrings impede athletic performance in one simple but important way: they restrict the closing of the hip joint, i.e. they limit the anterior tilt of the pelvis. This restriction on the movement of the pelvis results in the muscles of the lower back taking up the slack. The negative impact is twofold: 1) the range of motion of the hips is restricted which reduces the power that can be produced by the hips; and 2) the lower back is put into flexion and thus susceptible to injury."
Read the rest here: http://crossfitvirtuosity.com/blogs/articles/244-hamstrung
Posted by Jeremy Jones at 7:52 PM | Comments (10)
September 25, 2008
080926 FRIDAY
Not only did the 5:30 class do the "Dad" workout, but they all got matching "Bill" tattoos (mimicked after Bill's original tattoo) in honor of Craig's Dad.
Workout:
Back Squat
Weighted Pull up
5,5,5,5,5
Alternate between exercises. Add weigh each round (if possible).
Post loads to comments.
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Article:
Caffeine experts push for warning labels on energy drinks warning of health risks.
A regular 12-ounce cola drink has about 35 milligrams of caffeine, and a 6-ounce cup of brewed coffee has 80 to 150 milligrams of caffeine. Because many energy drinks are marketed as "dietary supplements," the limit that the Food and Drug Administration requires on the caffeine content of soft drinks (71 milligrams per 12-ounce can) does not apply. The caffeine content of energy drinks varies from 50 to more than 500 milligrams.
Post thoughts to comments.
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Fight Gone Bad Fundraiser Tomorrow 11am to 2pm - Don't forget to donate even if you can't make it!
Diablo CrossFit Team Website (click here)
Posted by Jeremy Jones at 9:27 PM | Comments (19)
September 23, 2008
080924 WEDNESDAY "Nate"
Our very own Jorgy and Grace were at the "CrossFit Nutrition Cert" last weekend. Be sure to ask them if you want to know how it went (and any nutrition questions you might have).
Workout:"Nate"
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted on crossfit.com 12 February 2008.
Sub 6 pull ups and 6 ring dips if you cannot do a muscle up.
Post number of rounds, and fractions of rounds completed to comments.
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Article:
Study: Massage helps recovery at cellular level
Does anyone get massages on a regular basis? What about doing using "Trigger Point Therapy" or even just a foam roller to roll out those muscles?
Post answers to comments.
Posted by Jeremy Jones at 9:08 PM | Comments (15)
September 22, 2008
080923 TUESDAY
Some people have noticed the 5:30 evening class filling up. Don't worry! That is why we have classes at 6:30 AND 7:30! These classes tend to have much more space.
Please review our new calendar for Class Times.
Workout:
6 rounds for time,
Run 400m
Rest 2 minutes
Post Times for each run to comments.
Practice good running form, Use the POSE Method, and read lots of good info at the 'CrossFit Endurance' Site.
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Article:
Sleep with nice smelling things if you want to have "sweet dreams"
Professor Tim Jacob, an expert in smell and taste at Cardiff University, said: "Smell is the only sense that doesn't 'sleep'. Information continues to reach the limbic system of the brain and that includes the hippocampus, or memory area and the amygdala, that is involved with emotional response.
(And conversely, "Stinky" partners might explain why some people have bad dreams. -jj)
Posted by Jeremy Jones at 9:34 PM | Comments (14)
September 21, 2008
080922 MONDAY
Shane fertilizes the bushes after "Fight gone to Failure"
Workout:
Perform 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the 3rd. . . continue until you cannot complete the number of repetitions in the allotted time.
Choose a weight that you will be challenged with (starting with your 3-5 rep max strict press is a good idea).
Post load used, and number of rounds completed to comments.
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Article:
How gut bugs could trigger cancer
Our guts provide a home to dozens of different types of bacteria, many of which actually provide a useful service, helping break down indigestible sugars in food by fermentation, or even "training" the body's immune system.However, in recent years, scientists have suggested that in certain, susceptible individuals, these bacteria can actually do harm.
Post thoughts to comments.
Posted by Jeremy Jones at 8:05 PM | Comments (24)
September 20, 2008
080921 SUNDAY
Eddy C push pressing to failure.
Workout:
Overhead Squat: 5, 5, 5, 5, 5
Warm up with some lighter overhead squats to see where you are at weight wise. Each set should be near failure. Add weight each set if possible.
Post Loads to comments.
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Article:
Testosterone, Cortisol and Market Crashes?
They took saliva swabs from 17 male traders at a London stock-dealing firm twice a day and measured the samples for two hormones.These were testosterone, which is associated with male aggressiveness and sexual behavior, and cortisol, which is summoned by the body to deal with "fight or flight" emergencies.
When the traders were in profit, their testosterone levels surged. But when they were in loss, or in fluctuation, it was their cortisol that rose sharply.
Testosterone encourages confidence and risk-taking, and has an accumulative effect, which could explain winning streaks in sports teams, for instance. . .
And if you think that is interesting, go and read Nicholas Taleb's "Black Swan" (Black Swan theory here) -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:25 PM | Comments (2)
September 19, 2008
080920 SATURDAY
+++OLY CLASS CANCELED TODAY+++
Saturday class claims another victim.
Workout: "Number 2"
As many rounds as possible in 15 minutes:
10 wall ball (20lb ball, 10 ft target or 14lb ball 8 foot target)
10 sumo deadlift high pull (95lb, 53, 35 or 26 depending on skill)
10 ring dips (or ring push ups)
10 double unders
Post number of rounds and fractions of rounds to comments.
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Article:
Study Finds Longevity, Cancer and Diet Connected
Scientists studied a gene called TOR, which regulates cell growth and plays a role in the development of cancer. "In C. elegans, the tiny roundworm that our lab studies, as well as some other animals, a loss of TOR has been shown to slow aging. Our work with C. elegans reveals that TOR depends on a second gene called pha4/FoxA to control the aging process," says study co-author Susan Mango, PhD, HCI investigator and professor in the University of Utah Department of Oncological Sciences.The study also reveals calorie restriction plays a role in how these genes work. "When there's lots of food, TOR gets active, which decreases the action of pha4/FoxA down the line, and that in turn shortens the lifespan of C. elegans," says Mango. "When there's little food, there's little TOR and more pha4/FoxA, and that results in a longer lifespan." In short, a low calorie diet can affect the TOR and pha4/FoxA genes in worms, slowing the progression of aging.
Posted by Jeremy Jones at 8:30 PM | Comments (1)
September 18, 2008
080919 FRIDAY "Filthy Fifty"
Judy knows how to go hard on the push presses.
Workout: the "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
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Article:
10 primal meals in 15 minutes or less from Mark's Daily Apple
Post some of your favorite 'primal' meals to comments.
Posted by Jeremy Jones at 9:44 PM | Comments (10)
080918 THURSDAY
New 6am Firebreathers Alan and Nancy just got engaged last Friday! They are doing weighted lunge walks to prepare for their walk down the aisle next year. CONGRATS GUYS!
Workout:
As many rounds as possible in 20 minutes:
Row 500m
20 lunge steps with 35lb dumbells
15 ring dips
10 hollow rocks
Post number of rounds and fractions of rounds completed to comments.
Jeff Tucker explaining "Hollow Rocks" and the "Hollow Position" in relation to the hand stand (again):
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Article:
Cutting calories could limit muscle wasting in later years
. . .The researchers found increasing amounts of iron in the muscle cells of aging rats fed a typical unrestricted diet. The older the rats got, the more iron accumulated in the mitochondria and the more damage was done to its RNA and DNA. Rats of the same ages that were kept on a calorie-restricted diet — about 60 percent of the food typically ingested — seemed to maintain more normal iron levels in mitochondria, the researchers reported. . .. . .The problem occurs when metals such as iron accumulate in the mitochondria and react with oxygen. Iron can change the chemical structure of oxygen, triggering its metamorphosis into a free radical, an unstable atom that can upset the delicate balance inside the mitochondria. . .
(Now I hope they do an iron test on aging rats using the Intermittent Fasting protocol and compare them to these results. -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 12:18 AM | Comments (4)
September 16, 2008
080917 WEDNESDAY "Diane"
Rhodes loves deadlifts so much, he cries when he does them.
Workout: "Diane"
21 - 15 - 9 rep rounds of
225lb deadlifts
Hanstand Push ups
Post time to comments.
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Article:
Living Healthily Makes You Live Longer (DUH! . . .but here might be one example why -jj)
Among 24 men asked to adopt healthy lifestyle changes for a US study in The Lancet Oncology, levels of telomerase increased by 29% on average.Telomerase repairs and lengthens telomeres, which cap and protect the ends of chromosomes housing DNA.
As people age, telomeres shorten and cells become more susceptible to dying.
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Benchmark Check Up:
The year is coming to a close very quickly and it is time for everyone to check on their goals for 2008.
Here are some previous posts regarding goals for the year:
And for those of you who haven't been around long enough. . . it is time to choose your three benchmarks to be completed before the end of the year. The requirements are that you choose at least one for each category:
1. Gymnastics (example 5 consec muscle ups, 30 consec pull ups, 10 hspus, etc)
2. Strength (double bodyweight deadlift, CFT 1000, strict press body weight, etc)
3. Metabolic Conditioning (sub 4 Fran, sub 20 Filthy Fifty, sub 4 min DCF Newbie, etc)
Then work as hard as you can to achieve that goal by the end of the year.
Post them here if you haven't got them listed on one of the older posts already. Do it now. It is important that you do it publicly. We will encourage and help you.
You have got to the end of the year to get them done, so don't cheap out and pick easy stuff. Go big, but realistic. You will be amazed what you can accomplish with a deadline (as opposed to a 'resolution')
Posted by Jeremy Jones at 9:22 PM | Comments (14)
September 15, 2008
080916 TUESDAY
Everyone should come to at least one sunrise class (you might like it).
Workout:
"Fight Gone to Failure"
2 rounds, counting total reps
1. Wall-ball, 8 ft target (Reps) to failure
rest 1 minute
2. Deadlift high-pull (Reps) to failure
rest 1 minute
3. Box jump (Reps) to failure
rest 1 minute
4. Push-press (Reps) to failure
rest 1 minute
5. Row (Calories) to failure
rest 1 minute
"To failure" for all the rep counting movements (everything except the row) basically means that if you have to rest for more than 3 seconds, the set is done. For the row you have to maintain a sub 1:45 minute 500m pace (look at the "/500" meter number) or less. When the "/500m" pace goes over 1:45 you are done. Look at total calories accrued at that pace.
Post total reps to comments.
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Article from 'The Fitness Spotlight':
Intermittent Fasting for Neurotic Athletes
Athletes are a persnickety, dogmatic bunch; we’re open to change in so long as it fits the narrowly constructed worldview that we perceive has brought us success. Be it training, diet, or mental preparation, we tend to bend ideas to fit into “our” box. So understand when I tell you that the idea of intermittent fasting (IF), while good in theory, didn’t quite fit into my athletic worldview. I was a skinny kid growing up and had worked hard for every pound of weight I had gained by eating large and often. I cared about being big and strong, not about longevity and gene expression! I was curious but had the nagging feeling that I’d lose all the muscle I had worked to gain. . .
Posted by Jeremy Jones at 8:42 PM | Comments (24)
September 14, 2008
080915 MONDAY
Stavros (Top) and Darren (Bottom) at the top of 'Cracked Crag' in the Desolation wilderness, doing a workout. . . at elevation 8500 ft.
Workout:
10, 8, 6, 4, 4, 4
Back Squat
Weighted Ring Dips
Alternate between each movement. Post loads to comments.
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Article from Jon Gilson at Again Faster:
. . .Score-motivated performance is not an unspeakable evil, but awareness of its potential to hurt long term development is a must. Unless there are medals, money, or everlasting glory at stake, it is wise to conduct every exercise with the ferocity of a midsummer hurricane. You might burn out today, but you won’t for long. . .
Read full article here: Managing your way to mediocrity
Post thoughts to comments.
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Don't forget that the Fight Gone Bad III Fundraiser is in less than 2 weeks!
I think some people are worried about competing (that they need to be "CrossFit Studs" to compete). There is no reason to be worried. The goal is to raise as much money as possible for Prostate cancer research and the Wounded Warrior Project. . . your FGB performance related to everyone one else has very little to do with that. Please sign up, recruit your friends and family to sponsor you, and get a great workout in for a great cause.
Remember, space is limited for competitors (not necessarily for spectators), so sign up right away.
Everyone else should donate to the gym or to your favorite athlete (or you can donate to the one who has the least amount of donations. . . I am sure they won't mind).
Diablo CrossFit Team Website (click here)
Posted by Jeremy Jones at 8:05 PM | Comments (11)
September 13, 2008
080914 SUNDAY "Jax"
Jamie deadlifting 140lbs a few days before her birthday (and about 4 months after having Jax). Jamie is back to her pre-pregnancy weight (plus a few pounds of muscle). Nice work Jamie!
Click here to see the first time we did "Jax"
Workout: "Jax"
Not technically one of the ladies or one of the heroes, we dubbed this workout after the heroic effort that my son Jax is putting my wife through on her last legs of pregnancy.
All exercises completed with 20lb weight vest.
1 minute ring push ups
1 minute power clean 135 lbs
1 minute box jumps
1 minute rest
5 rounds for time.
Post total reps completed to comments.
Click here to download a video of Brand X doing "Jax"
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Article:
Broccoli may protect the lungs
Post thoughts to comments.
Posted by Jeremy Jones at 7:35 PM | Comments (19)
080913 SATURDAY
Ever wonder how Craig gets that body of his. . . Mickey D's.
Workout:
4 Rounds for time:
500m row
25 GHD sit ups
Post time to comments.
Video - Coach Glassman covers the elements of the Glute Ham Developer (GHD) sit up (Nicole Carrol models):
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Article:
Men are 'unhappy' with their bodies
"We know that 1 in 20 young people suffer from some degree of disordered eating and that at least 15% of them are men and yet that's a tip of an iceberg," he said."There are men who have problems with compulsive exercise and excessive bodybuilding who have an illness, but we haven't defined them. Our definitions of illness have been focused on women, rather than men."
I wonder if dieting for 'Linda' counts as an eating disorder. . . -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:57 AM | Comments (6)
September 11, 2008
080912 FRIDAY
Jared's face says it all.
Workout-
5 rounds for time:
400m run
10 Strict Presses at 115lbs
Post time to comments
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Article:
How to avoid heart disease: Brush your teeth.
"The mouth is probably the dirtiest place in the human body," said Dr Steve Kerrigan from the Royal College of Surgeons in Dublin, Ireland. "If you have an open blood vessel from bleeding gums, bacteria will gain entry to your bloodstream. When bacteria get into the bloodstream they encounter tiny fragments called platelets that clot blood when you get a cut. By sticking to the platelets bacteria cause them to clot inside the blood vessel, partially blocking it. This prevents the blood flow back to the heart and we run the risk of suffering a heart attack."
Post thoughts to comments.
Posted by Jeremy Jones at 9:45 PM | Comments (16)
September 9, 2008
080910 WEDNESDAY
Margaret sets a personal record at the deadlift in Sarah's 10am "Girls Class" (140lbs I believe).
Workout:
As many rounds as possible in 20 minutes,
100m sprint
100m of : 10 walking lunges then 10 broad jumps repeated for the entire distance
30 push press (45lb dumbbells)
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Videos: High Fructose Corn Syrup isn't that bad (apparently). If you believe everything you see on TV.
For some of the real scoop on High Fructose Corn Syrup (HFCS), check out this link from Dr. Eades' Site:
http://www.proteinpower.com/drmike/uncategorized/high-fructose-corn-syrup-follies/
So fact one, we know were eating more sugar in general and more fructose in particular. We also know that fructose is metabolized differently than other sugars. Glucose, for example, can be used as is by virtually every cell in the body; fructose can only be metabolized in the liver (and in sperm cells). If we eat too much glucose, the metabolic process stores it away as glycogen–if we eat too much fructose, our livers convert it to fat and, typically, store it in the liver. Why? Because glucose metabolism is tightly controlled and fructose, in simple terms, jumps the main control point in the sugar metabolism pathway. . .
Post thoughts to comments.
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Article from Keith Wittenstein at CrossFit Virtuosity:
A couple of years ago my now-fiancée, Erin, told me I should read this book, "The Creative Habit" by Twyla Tharp. Tharp is one of the most prolific and acclaimed choreographers of all time. I thought the book sounded interesting and I would eventually get around to reading it. Well I finally did get around to reading it and it is amazing. I wish I had read it a couple of years ago when Erin first told me about it.There is a lot of information in this book that appeals to me as a former musician and a current writer/blogger. However, there is also a lot of information that appeals to me as an athlete and coach. Being creative, according to Tharp, is about forming good habits and rituals. Being creative is about work and consistency and skill. These traits are no less important for athletes and coaches, in my opinion. . .
Click Here for complete Article.
Posted by Jeremy Jones at 9:50 PM | Comments (4)
September 8, 2008
080909 TUESDAY "Rowing with the girls"
Abby Kalogirou (bottom) shows Paula and Christine good rower form.
Workout:
(for those of you who missed it)
"Rowing With The Girls"
Row 500m with "Fran"
21 Thrusters 95
21 Pull Ups
Rest 1 min
Row 500m with "Helen"
21 KB Swings (1.5p)
12 Pull Ups
Rest 1 min
Row 500m with "Nancy"
15 Overhead Squats 95
9 Pull ups
Post time to comments.
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Article:
Exercise blunts 'fat gene effect'
They found that while the expected link between the number of copies of FTO carried and increased body mass index could be seen in less active volunteers, that link was broken once in those who recorded high levels of activity - equivalent to three to four hours of moderately intensive activity.Dr Soren Snitker, who led the research, said: "Our results strongly suggest that the increased risk of obesity due to genetic susceptibility can be blunted through physical activity.
"Some of the genes shown to cause obesity in our modern environment may not have had this effect a few centuries ago when most people's lives were similar to that of present-day Amish farmers."
Post Thoughts to comments.
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GYMNASTICS WORKSHOP!
Many of you have commented that they would love to experience some extra gymnastics work. Now is your chance.
Andres "Tortuga" De La Rosa from Crossfit Marin is running a 'workshop' in our area. Read his comments for info:
I will be hosting/coaching a Gymnastics and Parkour Seminar on Sunday, September 21st from 5:30pm-8:30pm with an optional “skill request session” from 8:30pm-9pm at Gymtowne Gymnastics in San Bruno, California. The skill levels of gymnastics will range from complete and utter noobies, to intermediate athletes (a “noob” is considered a level or two below a “rookie” and has perhaps never done a roll in his/her life- so no excuses!). I will have several guest coaches in attendance, including CrossFit Marin’s Roger Harrell, the gymnastics writer for CrossFit, and Russell Bruel, our resident “Kinesthetic Freak”.Attendance will be limited to 32 athletes, as we wish to have a coach to student ratio equal to or better than 1:8. There will be three or four head coaches and a couple of junior coaches. Among the events covered will be floor (basic gymnastics positions, skills, and tumbling), pommel horse (mainly swinging elements and leg cuts), beam(basic jumps, mounts, & balance drills), bars and rings (swings, glide-kips, back-hip circles, strength moves), parallel bars (swings, walks, kips, etc), vault (run, hurdle, squat-ons, handsprings), and basic parkour (shoulder rolls, side/speed/Kong vaults).
Gymtowne Gymnastics features approximately 9,300sq ft of space and gymnastics equipment, including but not limited to a full size gymnastics floor, vault runway, 5 beams, 2 ring towers, 3 uneven bars, 2 High bars, 3 sets of parallel bars, and a couple of pommel horses. Attached are a few images from the first official CrossFit Gymnastics certification coached by Roger Harrell at Gymtowne in March 2008, illustrating some of the equipment available and skills to be covered.
Please email us if you are a regular and we might be able to broker a deal for a cheaper rate (the cost is $100 if you are not from an affiliate). Do it right away otherwise we may not be able to help you out. -jj
Posted by Jeremy Jones at 9:32 PM | Comments (9)
September 7, 2008
080908 MONDAY
Darren Rosten with Tony Budding at the CrossFit Cert at CrossFit One World (Jeremy and Jax Jones visiting Sunday afternoon on the right).
Darren was paying close attention to Adrian Bozman's lecture on CF programming (seriously, I had to get his attention so that he would give me the horns for the photo).
Darren repping the horns in the middle again. You can also see old DCF regulars Burton and Charmane (Char is on Burton's shoulders) as well as Dustin Joseph in the crowd as well (all in the center pic). We hope to see you all again at the Shed soon!
Workout: "Grace"
135 lb Clean and Jerk, 30 reps for time.
(Power cleans and push presses allowed: i.e. "overhead anyhow")
Post time to comments.
Video: Crossfit Signature Workout Grace... 135 lb Clean and Press performed in Austin TX
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Quote:
“I say to you, this morning, that if you have never found something so dear and precious to you that you will die for it, then you aren’t fit to live.You may be 38 years old, as I happen to be, and one day, some great opportunity stands before you and calls upon you to stand for some great principle, some great issue, some great cause. And you refuse to do it because you are afraid.
You refuse to do it because you want to live longer. You’re afraid that you will lose your job, or you are afraid that you will be criticized or that you will lose your popularity, or you’re afraid that somebody will stab or shoot or bomb your house. So you refuse to take a stand.
Well, you may go on and live until you are ninety, but you are just as dead at 38 as you would be at ninety.
And the cessation of breathing in your life is but the belated announcement of an earlier death of the spirit.
You died when you refused to stand up for right.
You died when you refused to stand up for truth.
You died when you refused to stand up for justice.”
-Dr. Martin Luther King, Jr.
From the sermon “But, If Not” delivered at Ebenezer Baptist Church on November 5, 1967.
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 PM | Comments (8)
September 6, 2008
080907 SUNDAY
Instead of "Where's Waldo?" we have "Where's the Horns?"
Workout:
Tabata kettlebell swings (53lb kb men, 35lb kb women)
1 minute rest
Tabata Thrusters (35lb dbs men, 25lb dbs women)
1 minute rest
Tabata hill sprints
A Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals (totaling 4 minutes). Score each exercise by using the lowest number of repetitions completed in any single 20 second interval. For hill sprints count total laps completed for the entire Tabata interval (all 4 minutes).
Post scores for each exercise as well as total score to comments.
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Article:
Performance Enhancing Drugs for the Brain?
In April, the prestigious journal Nature reported that one-fourth of the 1,400 people responding to an informal survey admitted they had taken drugs for nonmedical reasons to improve their concentration or memory. The medicines included Ritalin, a stimulant for treating attention-deficit hyperactivity disorder; Provigil, for sleep disorders; and so-called beta blockers for cardiac arrhythmia.
Post thoughts to comments.
Posted by Jeremy Jones at 7:29 PM | Comments (5)
September 5, 2008
080906 SATURDAY "Linda"
Stav gets the Labor Day gluttons for punishment ready for their weekend pain.
CF Main Workout: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
DCF Workout: "Rowing With The Girls"
Row 500m with "Fran"
21 Thrusters 95/65
21 Pull Ups
Rest 1 min
Row 500m with "Helen"
21 KB Swings (1.5p/1p)
12 Pull Ups
Rest 1 min
Row 500m with "Nancy"
15 Overhead Squats 95/65
9 Pull ups
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Coach Rippetoe on the Bench Press
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Article:
Team sports blamed for the gap between 'athletes' and 'obese'
An over-emphasis on competitive team sports in schools is being blamed for "marginalising" the wider efforts to promote physical exercise.Research from Loughborough University suggests that healthy individual exercise is losing out because PE teachers want to focus on team games.
This means that pupils are not learning about personal exercises such as aerobics and pilates, say researchers.
Posted by Jeremy Jones at 8:40 PM | Comments (14)
September 4, 2008
080905 FRIDAY
Steve from CrossFit Marina (in Huntington Beach) made sure our Luca had a good time on Labor day (and what Luca is looking at, we can only guess).
Workout:
As many rounds as possible in 20 minutes
10 Handstand push ups (or modified versions if needed)
30 box jumps (20 inch box)
Post number of rounds to comments.
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Article:
Exercise helps with memory function
Some volunteers were asked to complete three 50-minute sessions a week of moderate physical activity, such as walking, for 24 weeks. Others were not asked to increase their exercise levels.At the end of the study, the people in the exercise group achieved better scores in tests of their cognitive function, and lower scores in tests to determine signs of dementia.
Follow-up showed that the benefits persisted for at least another 12 months after the exercise programme was stopped.
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Fasting Articles from Scott Kustes at Modern Forager
What happens to your body when you fast Part 5 - Exercising and Rest
What happens to your body when you fast - Q and A
Posted by Jeremy Jones at 9:51 PM | Comments (11)
September 2, 2008
080903 WEDNESDAY "Nicole"
+++No Muay Thai This Thursday!+++
Our very on Mark Lind just got back from the CrossFit Kids Certification run by Mikki and Jeff Martin (left and center spots).
Workout:
"Nicole"
As many rounds as possible in 20 minutes:
Run 400m
Max reps pull ups
Post number of pull ups each round to comments.
CrossFit explaining the kipping pull up Video:
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Article:
Taking the stairs may prolong life
Banning the use of lifts and escalators led to better fitness, less body fat, trimmer waistlines and a drop in blood pressure, a study of 69 people found.This translates to a 15% cut in the risk of dying prematurely from any cause, calculate the University of Geneva team.
Post thoughts to comments.
Posted by Jeremy Jones at 8:08 PM | Comments (7)
September 1, 2008
080902 TUESDAY "New Schedule"
Our new schedule starts Today! Please note:
-No more 'open gym' during classes (i.e. working out on your own). Either workout with the class, or come during 'Open Gym'.
-If you are more than 10 minutes late you might get bumped to the next class. See above about working out on your own because you are late.
-There is no more 'Fundamentals' or 'Elite' classes. Everyone who has completed the 'Newbie Quick Start' can go to any 'CrossFit Class'.
Workout: It is time to get ready for the Fundraiser on September 27th. Please sign up and get people donating right away!
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post your score to comments.
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Article:
Post thoughts to comments.
Posted by Jeremy Jones at 7:34 PM | Comments (11)
August 31, 2008
080901 MONDAY - Happy Labor Day
++ NEW CLASS SCHEDULE FOR SEPTEMBER!! ++
From left to right: Brian Nesmith, Jeremy Jones, Jax Jones (being held), and the great Dan John at the 2008 Highland Games in Pleasanton.
Dan imparting some wisdom upon Jax and I:
And this is me enjoying some Haggis:
Workout: "Manual Labor"
Perform as many rounds as possible in 30 minutes of:
100m Farmer Carry (45lb dumbbells for men, 25lb dbs for women)
20 Sledge Hammer swings (16lb sledge for men, 10lb sledge for women)
20 Virtual Shoveling over 1' barrier (45lb bar +45lb plate for men, 25lb plate for women)
50m tire flip (men - large tire, women - smaller tire)
50m sled drag (tire sled on asphalt, men - 53lb, women - 35lb)
Post rounds and fractions of rounds completed to comments.
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Article:
Children in Great Britain are rewarded at Fitness Camp.
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 PM | Comments (9)
August 30, 2008
080831 SUNDAY "FGB Fundraiser team website is up!"
Jasmine nailed her first kipping pull up last week (you can see by the expression on her face that it took a lot of concentration).
Workout:
Perform 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute and so on until you can no longer complete the number of thrusters in the allotted minute.
advanced: 135lb, intermediate: 95lb, beginner: 65lbs
Post load used and number of rounds completed to comments.
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Article:
Blackberries slow cancer by altering hundreds of genes
The carcinogen affected the activity of some 2,200 genes in the animals' esophagus in only one week, but 460 of those genes were restored to normal activity in animals that consumed freeze-dried black raspberry powder as part of their diet during the exposure.
Post thoughts to comments.
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Below is a link to the Diablo CrossFit Fight Gone Bad Team web page. People wishing to participate at The Shed should register on the 'Athletes for a Cure' website and sign up for the DCF team.
Athletes for a Cure Website for Diablo CrossFit Link
Do it right away so you can invite lots of your friends and family to contribute to the cause. Spectators for the fundraiser are encouraged and there will be prizes and food as well as the event itself.
Make sure you mark your calendar on Saturday, September 27th!
Posted by Jeremy Jones at 6:24 PM | Comments (13)
August 29, 2008
080830 SATURDAY "New Clock"
+++NO MUAY THAI TODAY!+++
+++TODAY's 12:00h CFIT CLASS & 13:00h OLY CLASS ARE ON!!+++
+++SUNDAY: 12:00h CROSSFIT CLASS!+++
+++LABOR DAY: 10:00h CROSSFIT CLASS ONLY!!+++
Everyone needs to thank Dave (second from left) for getting DCF a nice new digital timer/clock. No more mini stop watches for class. It should be easy for everyone to see where they are at every class workout.
Workout:
Deadlift 10, 8, 6, 4, 4, 4
Strict Press: 10, 8, 6, 4, 4, 4
Alternate between exercises. Each set should be heavy enough to be near failure.
Post loads to comments.
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143rd Scottish Highland Games This Weekend at the Alameda Fairgrounds in Pleasanton.
Post below if you went or plan on going.
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Article:
Study: Vibration 'exercise' slows weight gain.
Post thoughts to comments.
Posted by Jeremy Jones at 9:35 PM | Comments (3)
August 28, 2008
080829 FRIDAY
Hardway Bryan, Carry, and Rhodes throwing some DCF horns while wearing their 20lb weight vests before Murph.
(and below is Carry completing "Murph" as prescribed - all 100 pull ups and push ups with the 20lb weight vest on - not to mention the 2 miles of running and 300 squats).
Workout:
4 rounds-
Row 500m
3 minute rest
Post times to comments.
Rowing Technique Video:
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Article:
Largest food festival in American History is coming to San Francisco this weekend:
"Slow Food Nation celebrates good, clean and fair food"
"The majority of Slow Food Nation events will be held in two locations— San Francisco's Civic Center Plaza and Fort Mason Center. For those on a budget, Civic Center Plaza is the place to go. In the center of the plaza is the Victory Garden, a beautifully designed edible art project that serves as the anchor for a bustling marketplace of sustainable food vendors. Throughout the weekend, a free stage will feature a variety of dance, music, poetry, and theatre performances.But the heart of the Slow Food Nation weekend will be found several blocks away, at Fort Mason Center, home to 15 Taste Pavilions. A collection of food demonstration and tasting centers, the Taste Pavilions will showcase a wide range of American food and drink — from heirloom hams to handmade ice cream. Admission is $65 for adults ($45 for 21 and under) for a four-hour lunch or dinner tasting experience."
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Article from Mary Rigney at CrossFit Rockwall:
"Consistency is possibly the most important part of an exercise program. Even if you use the best exercise program in existence (i.e. CrossFit) and give 100% effort when you work out, if you're only doing it once a month it will have little effect on your overall health and fitness. Additionally, you must have consistency before intensity. If you are not consistent enough to get to the point where you can add intensity, you are really missing out on results..."
Read more here: http://crossfitrockwall.typepad.com/crossfit_rockwall/consistency.html
Posted by Jeremy Jones at 9:35 PM | Comments (17)
August 26, 2008
080827 WEDNESDAY
+++NO MUAY THAI THIS SATURDAY+++
+++MONDAY - LABOR DAY - Will have special "holiday" hours. . . stay tuned+++
Rodill leaves it all out on the table when he completes a workout.
Workout:
3 rounds -
Thrusters to failure (125lb, 95lb, 65lb)
pull ups (or weighted pull ups) to failure
Rest 3 minutes
The only resting during the set with the thrusters in in the fully locked out position (no resting with the bar at the shoulder). The only resting during the set with the pull ups is hanging on the bar.
Post weights used and totals to comments.
Video: Greg Amundson and Annie Sakamoto demonstrate Thrusters
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Article:
Bolt is freaky fast, but nowhere near human limits
. . .Despite the success of Mureika's model, Peter Weyand, a physiologist at Southern Methodist University in Dallas who focuses on the biomechanics of running, said that mathematical models could never predict how fast humans might eventually run."Predicting it is fine for the sake of kicks, but it's not a scientifically valid approach," Weyand said. "You have to assume that everything that has happened in the past will continue in the future."
He suggested that it's impossible for mathematicians to predict the magnitude of the freakiness of athletic talent at the extreme margins of humanity. Bolt, it turns out, is a perfect example.
Weyand, who has conducted research on the body types of the top 45 100-meter sprinters in the last 15 years, said that almost all elite runners conform to the body norms for their race length, except for the most-recent Olympic champion.
"Bolt is an outlier. He's enormous," Weyand said. "Typically when you get someone that big, they can't start." . .
Post thoughts to comments.
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Fitflop or 'Fit Flop?' Post what you think to comments.
Posted by Jeremy Jones at 9:17 PM | Comments (20)
August 25, 2008
080826 TUESDAY
Rhodes and Hardway Bryan doing knees to elbows.
Workout:
Overhead Squat
5, 5, 5, 5, 5
First two sets should be moderate weight (70% and 80% of your 5 rep max) the last three sets should be near or at your 5 rep max.
Post loads to comments.
Eva Twardokens doing some Overhead Squats and showing safe form and techniques:
Nicole Carrol's attempt at overhead squatting her bodyweight 15 times:
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Scientists discover that leptin may help Type I diabetics
The mechanism of leptin's glucose-lowering action appears to involve the suppression of glucagon, a hormone produced by the pancreas that raises glucose levels. Normally, glucagon is released when the glucose, or sugar, level in the blood is low. In insulin deficiency, however, glucagon levels are inappropriately high and cause the liver to release excessive amounts of glucose into the bloodstream. This action is opposed by insulin, which tells the body's cells to remove sugar from the bloodstream. . .Dr. Yu said the research team hypothesizes that leptin combats diabetes not only be suppressing glucagon's action on the liver, but also by boosting the insulin-like actions of IGF-1 (insulin-like growth factor-1), a hormone that promotes growth and mimics insulin.
"One of the things that happens when a child gets type 1 diabetes is their growth is stunted until they're given insulin," Dr. Unger said. "The same is true with these mice. However, we found that if you take a diabetic rat that's not receiving insulin and make it hyperleptinemic, it almost catches up growthwise."
Post Thoughts to Comments.
Posted by Jeremy Jones at 9:44 PM | Comments (4)
August 24, 2008
080825 MONDAY "Murph"
This is Olive during her warm up (you should see her workout weight).
Workout: "Murph" (same as the CrossFit Mothership)
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
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Article:
Killer Carbs - Scientist finds a link between aging and overeating
"The more carbs and sugars you eat, the more your appetite-control cells are damaged, and potentially you consume more," Dr Andrews said. . ."A diet rich in carbohydrate and sugar that has become more and more prevalent in modern societies over the last 20-30 years has placed so much strain on our bodies that it's leading to premature cell deterioration," Dr Andrews said. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 PM | Comments (22)
080824 SUNDAY "Jimmy's 33rd Birthday"
Rhodes uses the keg as a base for his ring push ups (another picture of a keg? - gasp!)
Workout: "Jimmy's 33rd Birthday" (actually it was on Friday)
Ring push ups with 20 or 40lbs weight vest added.
175lb power cleans
Perform 33 reps of both exercises as fast as possible (mix the order any way desired).
Post time to comments.
Video of Nicole Carrol playing around with ring push ups:
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Article:
Steroids cause serious skin side effect in 21 year old man
(I do think it is interesting that the 21 year old "man" has been using steroids for a "while", and as far as muscle mass goes, it doesn't look like was actually that big. But it is bad news when you mess with your endocrine system. . . also, the pictures are pretty graphic, you have been warned -jj)
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Article:
Positive thinkers may decrease cancer risk
But the researchers admitted that women were questioned after their diagnosis, which might significantly change their outlook on life.
(I would expect it would change their outlook on life significantly. -jj)
Posted by Jeremy Jones at 8:26 AM | Comments (7)
August 22, 2008
080823 SATURDAY
JJ and Darren repping out some one arm keg swings with our 95lb keg.
Videos Jeremy and Darren in action:
Workout:
Back Squat 5, 5, 5, 5, 5
Weighted Pull Up 5, 5, 5, 5, 5
Alternate between exercises. Add weight each round.
Post loads to comments.
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Article from Keith Wittenstein at CrossFit Virtuosity:
I've got to hand it to you Part 4
Whether you are doing Gymnastics, Olympic weightlifting, Crossfit, or manual labor, your hands take a beating. Your hands and wrists are susceptible to carpal tunnel syndrome, tendinitis, strains, sprains and all sorts of trauma. Doing some or all of the following things can help keep you injury-free and prevent your training from getting derailed. . .
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Some of the pictures from the Friends and Family day have been uploaded.
Check them out on our Flickr Page here.
Posted by Jeremy Jones at 10:17 PM | Comments (13)
August 21, 2008
080822 Friday
The pre-WOD procrastination.
Workout:
5 Rounds
1 minute Row (count Calories)
1 minute push press (115# men, 75# women)
1 minute rest
Post total calories/reps to comments
Push Press instructional video from Nicole Carrol and Annie Sakimoto
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Article from Scott Kustes at Modern Forager:
Part 4 What happens to you when you fast: Healing and longevity.
Let’s start with disease. We’ll start with The Big C, cancer, the second-leading cause of death in the United States. All of the studies I found were in rats and mice, but we have to remember that IF is still an emerging science. In our rodent friends, cell proliferation rates are lowered by 25% caloric restriction, but not as much as by Alternate Day Fasting. A report on another study showed that a 5% reduction in calories, but only being fed every other day, also reduced cell proliferation rates.
Post thoughts to comments.
Posted by Jeremy Jones at 9:19 PM | Comments (8)
August 20, 2008
080821 THURSDAY "Helen"
"Hardway" Bryan is telling Anne that something is wrong with her rowing form, can you guess what it is?
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Or "Fat Helen" (completed with 20 lb - or 40 lb weight vest)
Three rounds for time:
Run 400 meters
2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post type of Helen, and time to comments.
Sub 7 minute "Helen" by OPT (James Fitzgerald):
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Article from Mike OD at The IF Life:
The biggest workout mistakes people make and what to do about them
(Many of these don't apply to the regulars at The Shed, but simple-and-effective wisdom like this is just too hard not to forward. -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 11:47 PM | Comments (17)
August 19, 2008
080820 WEDNDESDAY "How Many Makimbas?"
Darren and Jeremy (your's truly) giving the horns after the 4 x 400m runs workout.
Workout:
Perform as many "Makimbas" in 20 minutes as possible:
1 Makimba =
3 rounds, 15 - 10 - 5 reps of
10lb dumbells (or more if you can handle it)
Burpees
Air squats
Post Number of Makimba's to comments.
Be careful you don't get Rhabdomyolysis.
Click here for CrossFit Kids doing a single Makimba Video
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"Hump Day" Article:
Contraceptive Pill May Affect Women's Partner Choice
"Disturbing a woman's instinctive attraction to genetically different men could result in difficulties when trying to conceive, an increased risk of miscarriage and long intervals between pregnancies. Passing on a lack of diverse genes to a child could also weaken their immune system. . ."
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Article:
Happiness the Key to Longer Life
"After reviewing 30 studies carried out worldwide over periods ranging from one to 60 years, the Dutch professor said the effects of happiness on longevity were "comparable to that of smoking or not".That special flair for feeling good, he said, could lengthen life by between 7.5 and 10 years. . ."
Post Thoughts To Comments.
Posted by Jeremy Jones at 9:18 PM | Comments (11)
August 18, 2008
080819 TUESDAY
Stavros posted a 1:05:15 in a sprint distance Triathlon with ZERO training. Way to represent DCF Stav!
'It felt good to be passing guys on $5000 bikes.' - Stavros
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Workout:
Snatch grip deadlift 3, 3
Clean grip deadlift 3, 3
Mixed grip deadlift 3, 3
Sumo deadlift 3, 3
Each set should be your (or near your) 3 rep max for that particular deadlift variation.
Post loads to comments.
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'Bravest' students do not cheat
I wonder if the people who are attracted to CrossFit are also the minority of 'brave' people. -jj
Posted by Jeremy Jones at 8:28 PM | Comments (13)
August 15, 2008
080816 SATURDAY
++ 1PM OLY CLASS CANCELED TODAY ++
Moises (shown here doing some "fancy" box jumps) just nailed a 2:53 Fran! Nice work Mo!
Workout:
21 - 15 - 9 Rep/Rounds for time,
Burpees
Pull ups
Kb swings (70lb men, 44lbs women)
Post time to comments.
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Article (another article from Scott Kustes at Modern Forager):
Part 3: What Happens To Your Body When You Fast? - Inflammation and Blood
In our previous two posts, we took a high-level look at the hormonal effects of fasting, along with some of the benefits of these hormonal changes. Today, we’ll take a quick look at the effects on inflammation and blood . . .
Post thoughts to comments.
Posted by Jeremy Jones at 10:25 PM | Comments (12)
080815 FRIDAY
+++ FRIENDS AND FAMLY DAY THIS WEEKEND! +++
We'll provide the beer, and some food. . . but if you bringing your own dead animal never hurt anyone (or extra chairs for that matter).
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Chanda takes a moment to get her game face on for her last set.
Workout:
Back Squat: 5, 5, 5, 3, 3, 3, 3
Strict Press: 5, 5, 5, 3, 3, 3, 3
Alternate between exercises if you have two bars to work with. Add weight each round (try and work up to your 3 rep max).
Post loads to comments.
Mark Rippetoe Teaches the Strict Press:
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Article:
(Warning: Tnation may not be considered 'work safe'. . . it depends how your work feels about a few cuss words and extremely muscular women wearing extremely small 'bikinis')
My favorite quote from the article:
Pediatricians, doctors, and orthopedic surgeons are trained in medicine, in how to repair things that are already damaged. That does not mean they know how to exercise. Just because your mechanic knows how to work on your car doesn't mean he knows how to get you around downtown Boston. - Mark Rippetoe
Posted by Jeremy Jones at 8:46 AM | Comments (11)
August 14, 2008
080814 THURSDAY
+++ Bring your favorite Health, Nutrition, and Fitness Books (2 or 3) to the Friends and Family Day so that people can can check out what to read +++
Darren doing some tire flips while everyone watches from the shade.
Workout:
4 rounds for time,
Run 400m
Rest 2 minutes
Post total time to comments.
Afterward, practice weighted ring dips 5, 5, 5, 5, 5
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Article:
Part 2: What Happens To Your Body When You Fast? - Playing With Hormones (from Scott Kustes again).
Last time, we started looking at the physiological effects of fasting. I first looked at it from the perspective of energy production. As we saw, fasting has several effects on hormones, such as glucagon, epinephrine, and adrenocorticotropic hormone (ACTH). These hormonal effects allow the body to tap into its stored energy reserves so you can keep on trucking. Today, I want to look at a few additional hormonal effects. Part of the problem we run into is that studies thus far have been done on long-term fasting of multiple days, whereas we’re more interested in the short-term effects of Intermittent Fasting. So we’re going to have to do some educated theorizing. . .. . .If we look at growth hormone (hGH) and insulin-like growth factor (IGF), we also see increases during fasting. As Robb pointed out, these two hormones “are crucial in actions such as tissue repair, hypertrophy, DNA repair, lypolysis, and, to some degree, strength.” That seems to bode well for those of us engaged in intense activity and could explain why so many people report improved workout recovery while IFing. And while IGF has been linked to some forms of cancer, animals tested on IF protocols have shown increased IGF levels, but decreased levels of disease. . .
Post thoughts to comments.
Posted by Jeremy Jones at 12:43 AM | Comments (14)
August 12, 2008
080813 WEDNESDAY "Anne's Testimonial"
Anne's testimonial:
"What has Crossfit done for me?
Well, yes, I've lost 50 lbs and 3-4 clothing sizes, so buying a new wardrobe has been fun. . .
But not having to go to a chiropractor for back and neck pains is even better.
There's pain in Crossfit, for sure, but the kind you earn and feel good about...the pain of accomplishment. See, it's not just about looking cute, it's about feeling amazing.
Feeling lighter, faster, more agile...getting my reflexes back!
At 37, I thought my aches and pains and slowness were from getting old. Nope, it's from carrying around what is the equivalent of kindergardener, all the time. Now, at 38, I feel healthier and fitter than when I was in my 20's, and my 19 year old daughter can barely keep up.
There are many things I love about Crossfit but the first thing is that there are no limits.
You think you've hit a limit and you come back a week or 2 later and you go even further or faster. I told people I did 600 squats total the past week and they looked at me like I'm insane...and I'm thinking "I could have done more".
The other thing I love most about Crossfit is that I'm never alone.
I've taken classes at other gyms and there can be 50 people in a room, but we weren't working together or helping each other or challenging each other. Not so with Crossfit...whoever is there that day is cheering you on and pushing you, or they may be the person you are trying to beat...total interaction.
Anyway, thank you JJ, for introducing me to a better living...and to being better to myself!"
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Workout:
"FrAnnie"
21 - 15 - 9 reps for time
Thrusters
Pull ups
Double Unders
Abmat Sit ups
Post time to comments.
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Article from Scott Kustes' Website "Modern Forager"
Part 1: What Happens To Your Body When You Fast? - Energy Production
As you know, I’m a big fan of intermittent fasting, but this is an area of it that I’ve never really looked at. I’m going to break this into several posts because there’s a lot going on here and I don’t want to burden everyone with a novella. Today, we’ll look at how the body handles energy production during the fasting period, a good starting point given that, when you get down to it, an energy source and water are the only two requirements for the body to operate. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:52 PM | Comments (20)
August 11, 2008
080812 TUESDAY
Matt E and Sean P giving it all up on the Newbie WOD Squats.
Workout:
1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. . . go for as many rounds as possible until you can't do the number of pull ups required in the allotted minute for that round.
Advanced: start with 45lbs added, then drop to 20lbs when you can't keep up, then go do no weight added.
Post rounds (and loads if used) to comments.
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Article:
Running (exercise) can slow aging process
The work tracked 500 older runners for more than 20 years, comparing them to a similar group of non-runners. All were in their 50s at the start of the study.Nineteen years into the study, 34% of the non-runners had died compared to only 15% of the runners. . ..
Running not only appeared to slow the rate of heart and artery related deaths, but was also associated with fewer early deaths from cancer, neurological disease, infections and other causes.
And there was no evidence that runners were more likely to suffer osteoarthritis or need total knee replacements than non-runners - something scientists have feared. . .
Post Thoughts to comments.
Posted by Jeremy Jones at 10:31 PM | Comments (7)
August 10, 2008
080811 MONDAY
How about a little Sunday Golf. . . Medicine ball golf that is (up-hill is even better).
Workout:
Tabata . . .
Dumbell Push Press (35lbs men, 25lbs women)
Sit ups (with ab mat)
Dumbbell Deadlift (35lb dumbbells men, 25lbs women)
A "Tabata" interval is 20 seconds of reps followed by 10 seconds of rest for 8 rounds (4 minutes total). Your 'score' is the lowest number of reps completed in any one set. No rest between sets. Total score is the combined total of the three exercises lowest score.
Post score to comments.
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Article:
The Heat might have a benefit to Olympic Athletes
However, the Nottingham Trent study suggests that heat is not necessarily a bad thing, especially in sports with a tactical or mental angle. . .
Okay, no more complaining about the heat at the Shed. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 8:48 PM | Comments (16)
August 9, 2008
080810 SUNDAY
+++DON'T FORGET ABOUT OUR "FRIENDS AND FAMILY" DAY ONE WEEK FROM TODAY, PLEASE POST IF YOU ARE COMING AND WHAT YOU CAN BRING+++
There comes a time in every CrossFitter's life when you've gotta ask yourself: "What the HELL I AM I DOING?!" (For Dan, this came fairly early as he completed the Filthy Fifty as Rx'ed his first time! - NICE WORK).
You can see by Dan's expression that he is very happy with his decision.
Workout:
Health lift (aka "Deadlift")
5, 3, 3, 2, 2, 2, 1, 1, 1, 1
Post loads to comments.
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Video from Crossfit regarding the Health lift
Can you name all the "CrossFit Original Allstars" that appear in this video?
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Article (I know it isn't "hump day" but this article is too important for all you cyclists to pass up -jj)
No-nose bicycle seats improve penile sensation and erectile function
An innovative study appearing in the August issue of The Journal of Sexual Medicine examined, for the first time, if noseless bicycle saddles would be an effective intervention for alleviating deleterious health effects, erectile dysfunction and groin numbness, caused by bicycling on the traditional saddle with a protruding nose extension. Results from this study may be useful for the estimated 5 million recreational cyclists to alleviate perineal discomfort and maintain sexual health. . .
Post thoughts to comments.
Posted by Jeremy Jones at 5:38 PM | Comments (4)
August 7, 2008
080808 FRIDAY "J.T."
Now is the time to bring all your friends and family to The Shed. Bring anyone who will come, especially the people who are on the cusp of getting started.
It is also going to be a going away party for Trainer Rick H. He is leaving us to go to school in San Jose (although secretly I think he might be trying to 'transfer' to CF unlimited or Jason Khalipa's affiliate - i.e. he has a man crush on him).
Workout: "J.T."
21 - 15 - 9
Handstand Push ups
Ring Dips
Push ups
Post time to comments.
Video of Annie Sakamoto from CrossFit Santa Cruz Central doing J.T.(she's my hero):
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Article from Scott Kustes at Modern Forager
What is a paradox? French, Atkins, and Inuit
. . . I tell you that story to tell you this one. One lady had not heard of the French Paradox, so I explained it as, “the nonsense notion that it’s the red wine that protects the French from disease due to their high-fat diet.” One girl asked, “And why is it nonsense?” in a humorous way. I replied, “We can go there if you want, but this isn’t really the place.” Anywho, we moved on with the discussion of wine and the beverage industry as a whole. But let’s discuss the French Paradox. . .
Post thoughts in comments.
Posted by Jeremy Jones at 9:59 PM | Comments (11)
080807 THURSDAY "2 Minute Defense"
"Travmeister" goes head to head with the workout "2 minute defense"
Workout: "2 Minute Defense"
5 rounds at 135lbs -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Then rest 2 minutes
Then. . .5 rounds at 135lbs -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Post total time to comments.
Video from CrossFit HQ of Pat Barber doing this WOD:
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Another Great Article from Mary Rigney at CrossFit Rockwall
Eat More, Weigh Less
I'm not eating much, I'm hungry, and I'm not losing weight.
If you've ever tried to lose weight, you've probably been in that dilemma before. What gives? It's time to take a look at what you're eating, rather than how much. You'll be surprised by how many calories some "small" meals contain. Let's compare a typical day of meals and see where you are missing out. . .
Read complete CrossFit Rockwall food article here.
Post thoughts to comments.
Posted by Jeremy Jones at 12:51 AM | Comments (10)
August 5, 2008
080806 WEDNESDAY "FITHY FIFTY"
I don't know about everyone else, but I totally agree with Matt B's shirt.
Workout: The "Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
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Article From Mary Rigney at CrossFit Rockwell:
Power = Intensity = Results
"In CrossFit, the goal is to move large loads, long distance, quickly. But, which of those variable is most important - the load, the distance or the time? Is it better to be faster with a lighter load? Or move a heavier load more slowly? It all depends on your goals, but if you really want to push your limits, keep an eye on your power output. Let's do some theoretical calculations..."
Post thoughts to comments.
Posted by Jeremy Jones at 9:02 PM | Comments (19)
August 4, 2008
080805 TUESDAY
As promised, Bryan and Shannon Stornetta sported their Diablo CrossFit shirts around camp after their 100mile race. And from the pictures below, who would question how "normal" most CrossFitters are?
(Shannon said she was too tired for a freestanding handstand)
(Bryan just looks like this most of the time, but I don't know why he is wearing a towel? -jj)
Workout:
As many rounds as possible in 20 minutes of:
10 Thrusters (125lbs, 95lbs or 65lbs depending on skill and bodyweight)
15 Kettlebell swings (70lbs, 54lbs, or 35lbs depending on skill and bodyweight)
20 Double unders
Post total rounds and fractions for rounds completed (as well as weights used) to comments.
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Article:
Another article from Keith Wittenstein at CrossFit Virtuosity.
"It is important to remember that torn calluses are an injury. Whenever you have an injury, you must give it time to heal. Altering your training to focus on lower body exercises is the preferred course of action. However, sometimes competition and personal factors makes it necessary for athletes to train or compete with an injured hand. What are you going to do to protect your hands and keep from aggravating the injury? Wear gloves? No way!"
Click here for the full article.
Posted by Jeremy Jones at 10:43 PM | Comments (11)
August 3, 2008
080804 MONDAY
It has been a week or two since we have seen the Wolfman. Where has he gone?
Workout:
Deadlift
3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (that's 10 sets of 3). Keep adding weight each round.
Post Max load to comments.
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Article:
Obesity prevention efforts should begin at age 2
"More research is needed to determine the causes of early obesity including "information on family history and the dietary and exercise habits in infancy,"
Exercise habits in infancy!? That is just ridiculous. How about the dietary habits of the parents! -jj
Post Thoughts to Comments.
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FGB III is set for Saturday, September 27, 2008
Athletes For a Cure and the Wounded Warrior Project: Fight Gone Bad Fundraiser
Here is more Fight Gone Bad Videos from previous year fundraisers: Click here
Are you interested in participating at DCF?
Please post in comments.
Posted by Jeremy Jones at 7:56 PM | Comments (9)
August 2, 2008
080803 SUNDAY
Moises dominating the wheelbarrow during the Sheriff's Challenge last weekend. Congrats Mo!
More Pictures of Mo at the Challenge can be found Here.
Workout:
6 rounds for time,
Run 400m
Rest 2 minutes
Practice good running form, Use the POSE Method.
Post Time to Comments.
This month's (Issue 43 for August 2008) Performance Menu has a great article on POSE running. Be sure to check it out! (Click the link on the right --->)
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Article:
Post Thoughts to Comments.
Posted by Jeremy Jones at 8:19 PM | Comments (6)
August 1, 2008
080802 SATURDAY
Bryan and Shannon S. (doing Single Arm Snatches above) will be representing Diablo CrossFit this weekend on their 100 mile bike ride (with over 8000 ft of elevation!) wearing their new DCF T-shirts. Be sure to ask them how it was when they get back next week.
Workout (From the CrossFit Mainpage Today):
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
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Article:
Brain plays key role in appetite by burning fat for energy and regulating free radicals
"Researchers at Yale School of Medicine have found the brain's appetite center uses fat for fuel by involving oxygen free radicals—molecules associated with aging and neurodegeneration. . .""In contrast to the accepted view, the brain does use fat as fuel," said Horvath. "Our study shows that the minute-by-minute control of appetite is regulated by free radicals, implying that if you interfere with free radicals, you may affect eating and satiety. . ."
The results also imply, added Horvath, "that each time a feeling of fullness or satiety is reached during a meal, you may be chipping away some time from your maximum lifespan as the most free radicals are produced when satiety-promoting brain cells are active."
Another clue to the lifespan and health benefits of Intermittent Fasting? -jj
Post Thoughts To Comments.
Posted by Jeremy Jones at 10:08 AM | Comments (4)
July 31, 2008
080801 FRIDAY
Kevin is one of our younger fire breathers that slays WODs daily (and you wouldn't realized how young he is if you only saw his workout times).
Workout:
As many rounds as possible in 15 minutes:
1 deadlift, 1push press, 1 back squat
2 deadlifts, 2 push presses, 2 back squats
3 deadlifts, 3 push presses, 3 back squats. . .and so on.
Post number of rounds completed to comments.
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Article:
Exercise Pills Increase Stamina (no, not the pills that fill everyone's spam box.)
"Almost no-one gets the recommended 40 minutes to an hour per day of exercise - for these people, if there was a way to mimic exercise, it would make the quality of exercise they do more efficient."
40 minutes to an hour a day!? Where did they get that statistic? That is a lot of working out. -jj
Post thoughts to comments.
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Some of you might have noticed a little link in the upper left of the main page that says "DCF Records". Go up and find it. . .good.
Logs It All is a website for logging things, and they have a whole database for CrossFit workouts (the ones that reoccur like the Girls and Heroes, as well as each and every CFmainpage one that shows up). Bill Patton who runs logs it all even posts the top 20 in the comments section many times a 'regular' shows up on the CrossFit mainpage.
For example from "Helen" on Tuesday:
median all (391 reporting):10:30
median women (29 reporting): 12:11
top 20 all:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] damon stewart 7 mins 10 secs M 31 168 WasatchCrossfit.com
[2] Ricky Frausto 7 mins 11 secs M 30 150 CrossFit Omaha
[3] Phillip (Raze) Pound 7 mins 24 secs M 25 245 The Body Lab
[4] Darren Ellis 7 mins 30 secs M 33 174 CrossfitNZ
[5] brendan gilliam 7 mins 35 secs M 31 190 Crossfit North Santa Cruz
[6] Tyson Patrick 7 mins 44 secs M 22 172
[7] Stavros Kalogirou 7 mins 44 secs M 32 180 Diablo Crossfit
[8] Darren Rosten 7 mins 47 secs M 28 213 Diablo Crossfit
[9] Jonathan Burns 7 mins 49 secs M 30 205 Northwest Crossfit
[10] josh jorgensen 7 mins 51 secs M 20 195 diablo crossfi
Notice anything?
We are doing pretty good, but I want to blow up Logs It All with Diablo CrossFit athletes. So go get an account, and make sure you update it when you do one of the workouts available there.
Posted by Jeremy Jones at 10:23 PM | Comments (5)
July 30, 2008
080731 THURSDAY
Our very own Moises represented DCF at his department's Sheriff's Challenge and placed 5th out of 30 (with a pulled hamstring on the last 1.5mile run)! Nice work Mo (he promised us pics soon).
Workout:
5 rounds for time,
200m run
20 pull ups
20 box jumps
20 push ups
20 knees to elbows
Post time to comments.
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Zen Habits has a great post on how to reclaim your time:
“The really efficient laborer will be found not to crowd his day with work, but will saunter to his task surrounded by a wide halo of ease and leisure.” - Henry David Thoreau
Are there a hundred different things you wish you could do with your life someday — anything from exercising to meditation or yoga to writing that novel you always wished you could write to reading more to relaxing and watching the sunrise?But perhaps you never have the time, like most people.
The truth is, we all have the same amount of time, and it’s finite and in great demand. But some of us have made the time for doing the things we love doing, and others have allowed the constant demands and pressures and responsibilities of life to dictate their days. . .
Click Here to read the article
Post thoughts to comments.
Posted by Jeremy Jones at 7:17 PM | Comments (9)
July 29, 2008
080730 WEDNESDAY
Not only did Meg just nail her first kipping pull up, she and hubby Darren (yes THAT Darren), just left for Africa to do some aid work for a few weeks.
Workout:
Front Squat
Weighted pull up
3,3,3,3,3,3,3,3,3,3
Alternate between exercises, rest as needed between sets, and keep adding weight until you reach or reach near failure.
Post loads used to comments.
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Article(s):
New York City adds Double Dutch jump roping as school sport
And that pesky Fructose is always fence hopping into the rock concert of the body:
Limiting fructose may boost weight loss
The researchers found that lipogenesis, the process by which sugars are turned into body fat, increased significantly when as little as half the glucose was replaced with fructose. Fructose given at breakfast also changed the way the body handled the food eaten at lunch. After fructose consumption, the liver increased the storage of lunch fats that might have been used for other purposes."The message from this study is powerful because body fat synthesis was measured immediately after the sweet drinks were consumed," Dr. Parks said. "The carbohydrates came into the body as sugars, the liver took the molecules apart like tinker toys, and put them back together to build fats. All this happened within four hours after the fructose drink. As a result, when the next meal was eaten, the lunch fat was more likely to be stored than burned.
Post thoughts to comments.
Posted by Jeremy Jones at 8:55 PM | Comments (10)
080729 TUESDAY
Brian St. does some dumbbell burpees (are those tears or sweat).
Workout:
50 Dumbbell burpees* for time (45lb dbs men, 25lb dbs women)
*hold dumbbells at side, drop dbs to deck, kick legs back, do a push up, bring legs in, stand up (with proper lower back form!), power clean weight to shoulders, push press dbs overhead, rinse repeat.
Post time to comments.
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Another article from Keith Wittenstein at CrossFit Virtuosity:
Your relationship with food is the most important determinant of your longterm well-being. The first thing that you should think about when you want to make a change in your life is your diet. Nutrition is the foundation of the development of an athlete and of humans in general. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 AM | Comments (7)
July 27, 2008
080727 MONDAY
Tanya showing good dumbbell thruster form while Mark watches like a hawk for any flaws.
Workout:
10 rounds
100m sprint
1 minute rest
Afterward, 3 rounds of holding an L sit as long as possible.
Post total time for sprints and total time for L sits to comments.
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Article:
Stress in Men linked to higher Type II Diabetes Risk
The men with the highest levels of psychological distress were 2.2 times more likely to develop the condition than those with the lowest levels.Further analysis showed the link was independent of other factors including age, body mass index, family history of diabetes, smoking, physical activity and socio-economic background.
In the women assessed in the same study, there was no increased risk of diabetes in those with high levels of psychological distress.
Post Thoughts To Comments.
Posted by Jeremy Jones at 9:10 PM | Comments (9)
080727 MONDAY
Tanya showing good dumbbell thruster form while Mark watches like a hawk for any flaws.
Workout:
10 rounds
100m sprint
1 minute rest
Afterward, 3 rounds of holding an L sit as long as possible.
Post total time for sprints and total time for L sits to comments.
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Article:
Stress in Men linked to higher Type II Diabetes Risk
The men with the highest levels of psychological distress were 2.2 times more likely to develop the condition than those with the lowest levels.Further analysis showed the link was independent of other factors including age, body mass index, family history of diabetes, smoking, physical activity and socio-economic background.
In the women assessed in the same study, there was no increased risk of diabetes in those with high levels of psychological distress.
Post Thoughts To Comments.
Posted by Jeremy Jones at 9:10 PM | Comments (9)
July 26, 2008
080727 SUNDAY "Helen"
Have you been to the "Girls Class" yet? If you are a woman or a girl, and you can make time on Monday, Wednesday or Friday at 10am, you shouldn't miss this class with our first rate trainer Sarah.
Workout: "Helen"
3 rounds for time.
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
or you can try "Fat Helen"
3 rounds for time.
100 meter sled drag
2 pood (72lb) Kettlebell swing x 21
35lb weighted Pull-ups 12 reps
Post workout choosen and time to comments.
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Another DCF Shirt from around the CrossFit Community:
Send pictures of you sporting your DCF shirt everywhere (working out, checking out the website, drinking, helping your favorite charity, etc) and we'll try and post them.
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The wrong bras during exercise can damage breasts
They said that during exercise, breasts move up to 21cm (8.26inches), up and down, in and out and side to side - but most bras just limit vertical movement. . .The research team has tested about 50 bra designs on hundreds of women during the past three years. . .
Post thoughts to comments (ladies).
Posted by Jeremy Jones at 9:28 PM | Comments (19)
July 25, 2008
080726 SATURDAY
Dustin doing some Parkour in last Saturday's Class (notice the large boxes for vaulting in the photo as well).
Workout:
Back Squat
5,5,5,5,5
Weighted Dip
5,5,5,5,5
Alternate between exercises. Add weight each round until you reach your 5 rep max.
Post loads to comments.
Then a few rounds of : "CrossFit Golf" from BTB Fitness
(Everyone can thank Mark L for the new game).
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Article:
Rock Drummers need the stamina of top athletes
. . .He found that during a performance, his heart averaged between 140 and 150 beats a minute, peaking at 190, levels comparable to other top athletes. . .
. . He said: "Footballers can normally expect to play 40 to 50 games a year - but in one 12 month period, Clem played 90-minute sets at 100 concerts."Footballer find playing a Champions League game once every two weeks a drain, but these guys are doing it every day when they are on tour. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:01 PM | Comments (7)
July 23, 2008
080724 THURSDAY
Anne 'gets some' with one arm kettlebell swings
Workout:
5 rounds counting reps (or calories)
1 minute row
1 minute squat cleans (95lb, 65lbs)
1 minute box jumps (20in box)
1 minute rest
Some people might notice the similarity to Fight Gone Bad, the scoring is very similar. Count total reps for each exercise for each round (use calories for the row). Add up all reps for score.
Post score to comments.
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Kieth Wittenstein from CrossFit Virtuosity has written a great article about meeting the challenges of life.
The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything either as a blessing or a curse.
-Carlos Casteneda
You must have all seen "The Karate Kid" by now. Think about Daniel-san. Mr. Miyagi made him do ridiculous things like wax his cars when he was supposed to be teaching him Karate (remember: "wax on, wax off!") It seemed totally unrelated to the task at hand and downright unfair, but Daniel-san obliged. Finally it was revealed to him that these tasks were part of his training. . .
By Keith Wittenstein.
Posted by Jeremy Jones at 8:29 PM | Comments (11)
July 22, 2008
080723 WEDNESDAY
The Diablo CrossFit Crew leaves ripples. . . (Check out Kenny C representing DCF with one of our new shirts at the last Level II cert in Aromas. Pic posted on the Mainpage on Monday).
Workout:
5 rounds
1 minute weighted pull ups (20lb men, 10lb women)
1 minute kettlebell swings (2pood = 72lb men, 1.5pood = women
1 minute double unders
1 minute rest
Count total reps, and post to comments.
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Article:
Using carp to remove callouses from feet. . .
but can we use them for callouses on hands to prevent rips? (Thanks Mike E.)
Posted by Jeremy Jones at 8:43 PM | Comments (6)
July 21, 2008
080722 TUESDAY
Some of our evening class "Team 1800" doing the 'walking lunges of death' workout (a workout with over 400m of weighted walking lunges).
Workout - This one is great when you don't have any equipment (such as when you are in a hotel, in a waiting room, incarcerated, etc), but you want to work on strength and not just push ups and air squats.
As many rounds as possible in 15 minutes:
5 one legged squats (aka pistols) right leg
5 one legged squats (aka pistols) left leg
5 handstand push ups
Use a wall (counter top, etc) for balance or assistance on the pistols. And a wall for balance on the HSPUs.
Post number of rounds completed to comments.
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Article:
More Seniors Hit the Gym (from USA Today)
. . .
In a study published in January, the Centers for Disease Control and Prevention found that regular use of Medicare-sponsored health club benefits was associated with lower long-term health care costs. Researchers determined that Silver Sneakers members who went to the gym two or more times a week over two years averaged at least $1,252 less in health care costs than those who visited a gym less than once a week over the same period.
Click 'Continue Reading' below for entire article.
By Maureen McKinney
Four years ago, Andrew Dancy, 80, received a card in the mail advertising a free gym membership through his Medicare provider, Humana, and the Silver Sneakers Fitness Program. Dancy, who had never belonged to a gym, absentmindedly added the mailer to a stack of papers on a kitchen shelf.
A few months later, after his wife of 52 years died, Dancy was wandering around the house when he saw the edge of the card sticking out of the pile.
"I pulled the card out, saw that it wasn't expired and thought, 'Well, I guess I'll give this a try,'" Dancy says. "I must have kept that card for a reason."
After a brief tour of the YMCA near his home in Cicero, Ill., just outside Chicago, Dancy began attending Silver Sneakers group fitness classes and exercising in the center's upstairs weight room. It wasn't easy, Dancy says, but after a few visits, he was hooked.
For many, it's the first time
Silver Sneakers is just one of the many programs aimed at the growing senior fitness market. The company partners with more than 40 Medicare health plans and Medicare Supplement Providers nationwide, which then offer the program to their members at no additional cost aside from their premiums, says Tricia Grayson, director of external communications for Silver Sneakers.
The average age of participants is 73, and 57% of those say they have never had a gym membership before joining, says Jennifer Fitzgerald, Silver Sneakers' account manager. After joining, 68% of members say they are exercising for 30 minutes at a time, three or more days per week.
In a study published in January, the Centers for Disease Control and Prevention found that regular use of Medicare-sponsored health club benefits was associated with lower long-term health care costs. Researchers determined that Silver Sneakers members who went to the gym two or more times a week over two years averaged at least $1,252 less in health care costs than those who visited a gym less than once a week over the same period.
"The insurance industry and other large organizations are focusing much more energy on preventive maintenance like this," says Cheryl Green, director of fitness and wellness at the Pav YMCA in Berwyn, Ill., where Dancy works out.
"Seniors who exercise often don't need to go to the doctor as much. They can come here and spend time with their peers, and then they feel better able to do things like grocery shop for themselves. They're also more committed to the program because they realize how precious their quality of life is."
Although the Silver Sneakers Fitness Program has been around since the early '90s, interest has been increasing steadily in recent years, Grayson says. In the past year, enrollment in the program grew by 32%, and participation also rose by 25%, she says. "We expanded into 24 new markets in 2008 and 27 new markets in 2007."
Personal trainers are taking notice, says Janie Clark, president of the American Senior Fitness Association, which specializes in education and certification for senior personal trainers. "When we started in the early 1990s, personal training for anyone was still very rare, and it was basically unheard of for seniors," Clark says. "Now we're getting calls from senior centers and gyms, clamoring for specialized trainers and information about the correct activity choices, equipment and recruitment."
Several factors are behind the shift, Clark says. For one, research has demonstrated the importance of regular exercise for seniors.
"Twenty years ago, personal trainers were afraid to do any kind of real, strenuous training with older adults," she says. "They were so cautious that the exercises they were doing were often not even effective."
Now, after much-needed research, Clark says, it is more widely known that strength training improves seniors' cardiovascular health and can help prevent falls. As older adults become better educated about the benefits of exercise, they also seek out programs on their own, Clark says.
"They want to be independent for as long as they can be, and they know that physical fitness is a big part of that."
Something to look forward to
Staying independent was a motivating factor for Dancy, who says he has increased strength and mobility after three years of frequent exercise. Now he wakes up before the sun rises just so he can be waiting when the fitness center opens its doors at a quarter to six. He is at the YMCA for an hour and a half each day, seven days a week, he says.
"It's something I look forward to," says Dancy, who also enjoys the social benefits of going to the gym. "It got me out of the house and now, I feel like I can get around easier and faster than a lot of people who are quite a bit younger than me. I feel like a spring chicken."
Posted by Jeremy Jones at 10:27 PM | Comments (4)
July 20, 2008
080721 MONDAY
Carry, Chanda, Jimmy and Mark spend some time on the floor after today's WOD.
Workout:
4 rounds for time.
10 Sumo Deadlift High Pull (135lb men, 95 women)
10 Floor wipers to each side (20 total) use the same bar as above.
10 Floor circles (5 clockwise, and 5 counter clockwise)
10 Walking lunges each leg (20 total) 45lb dumbbells men, 25lb dbs women
Post time to comments.
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Article:
Lessons from Luigi (and Mike from The IF Life)
. . .an individual who was dying at 40 years of age brought himself to a state of good health in less than one year, and through the careful exercise of self-control prolonged his life to 102 years of age with the full preservation of all his faculties to the very end. The living of each day was a joy in his life at all times.
Posted by Jeremy Jones at 8:50 PM | Comments (2)
July 19, 2008
080720 SUNDAY
Jorgy feels that you can never have enough chalk (or yelling).
Workout: Deadlift
5, 3, 3, 2, 2, 2, 1, 1, 1, 1
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Article(s):
. . .Average weight loss for those in the low-carb group was 10.3 pounds after two years. Those in the Mediterranean diet lost 10 pounds, and those on the low-fat regimen dropped 6.5.More surprising were the measures of cholesterol. Critics have long acknowledged that an Atkins-style diet could help people lose weight but feared that over the long term, it may drive up cholesterol because it allows more fat.
But the low-carb approach seemed to trigger the most improvement in several cholesterol measures, including the ratio of total cholesterol to HDL, the "good" cholesterol. For example, someone with total cholesterol of 200 and an HDL of 50 would have a ratio of 4 to 1. The optimum ratio is 3.5 to 1, according to the American Heart Association.
The ratio declined by 20 percent in people on the low-carb diet, compared to 16 percent in those on the Mediterranean and 12 percent in low-fat dieters.
The study is not the first to offer a favorable comparison of an Atkins-like diet. Research published in the Journal of the American Medical Association last year found overweight women on the Atkins plan had slightly better blood pressure and cholesterol readings than those on the low-carb Zone diet, the low-fat Ornish diet and a low-fat diet that followed U.S. government guidelines.
In other news, these researchers totally missed the memo that fat is not the enemy and that Low-Carb diets lower cholesterol:
Regular walking protects the Masai against cardiovascular disease
Their results are based on examinations of the lifestyles, diets and cardiovascular risk factors of 985 middle-aged men and women in Tanzania, 130 of who were Masai, 371 farmers and 484 urbanites. In line with previous studies, their results show that the Masai not only have a diet richer in animal fat than that of the other subjects, but also run the lowest cardiovascular risk, which is to say that they have the lowest body weights, waist-measurements and blood pressure, combined with a healthy blood lipid profile.
Oops. I guess someone should have told them that fats are good for you (not just that walking is good for you). -jj
Posted by Jeremy Jones at 8:30 PM | Comments (7)
July 18, 2008
080719 SATURDAY
Doug S does some thrusters in the hot Shed. You can see by the expression on his face that he is enjoying himself.
Workout:
10 rounds for time
10 Thrusters (35lb dumbbells men, 25lb dumbells women)
100m sprint
1 minute rest
Post total time to comments.
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Article:
Obesity increases in the United States
In 2005, 23.9 percent of adults in the United States were obese, or had a body mass index greater than 30, while in 2007, the percentage had grown to 25.6 percent, data issued by the Centers for Disease Control (CDC) showed.
Being that I am not a big fan of the BMI (I am considered "overweight" at sub 10% body fat), I still think it does give a decent showing of 'non-athletic' people. I wonder how long it will be before the trend changes direction. -jj
Posted by Jeremy Jones at 8:40 PM | Comments (2)
July 17, 2008
080718 FRIDAY "Cause That's How We Roll"
Darren nails his chest to bar pull ups at the CF Games.
Workout:
As many rounds as possible in 20 minutes:
10 Thrusters (115 men, 75 women)
10 ring push ups
10 pull ups
400 m run
Post rounds and fractions of rounds to comments.
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Article: "'Cause That's How We Roll"
Some of the regulars might have noticed some little green and black striped rollers and balls being used at The Shed from time to time. I found out about Trigger Point Technologies back in January at the first CrossFit Running and Endurance Cert (a very informative seminar I might add). Jeff Alexander from Network Fitness introduced me to these wonderful little torture devices that allow you to massage yourself at an intensity people pay big bucks for.
Because CrossFitters push themselves harder than any other group of people when working out, they need a rest and recovery tool that pushes them just as hard. Utilizing these tools and techniques an athlete can increase the intensity and frequency of his/her workouts, while also reducing pain and injuries - and that's something every CrossFitter can appreciate.
I know that most of the DCF visitors to the Games stopped by the TPT booth to get some pain/healing, but even Darren got a mention in Jeff's Newsletter:
. . . 4. Tight Quads -- Devilishly tight quads Diablo CrossFit is represented at right. Rolling the quads can be your own private hell if you've never done it. These massive muscles can carry numerous knots within the muscle fibers and still perform at very high levels of output. If you'd like to take a roll and see how tight your thighs are, grab a quadballer and get to work. You just might be surprised how much easier your squats can be once you clear hidden trigger points and adhesions.
And here is a video from the games of these things in action:
Check out both the TPT site as well as The Network Fitness sites for some great info.
Posted by Jeremy Jones at 8:15 PM | Comments (9)
July 15, 2008
080716 WEDNESDAY
Jorgy mid air clap at the CrossFit games.
Workout: 4 rounds for time,
100m Lunge, 25lb db men, 15lb db women
400m run
20 pullups
Post time to comments
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89% of "children's food" provides poor nutritional quality
Post thoughts to comments.
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Don't forget to post your music requests so we can get a good play list for The Shed (post artist AND song). -jj
Posted by Jeremy Jones at 8:55 PM | Comments (10)
July 13, 2008
080714 MONDAY
Darren gives the Double Diablos
Workout:
Overhead Squat
5,5,5,5,5
Post loads to comments.
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Article:
Scientists learn how food affects mental health
Omega-3 fatty acids — found in salmon, walnuts and kiwi fruit — provide many benefits, including improving learning and memory and helping to fight against such mental disorders as depression and mood disorders, schizophrenia, and dementia, said Gómez-Pinilla, a member of UCLA's Brain Research Institute and Brain Injury Research Center. . ."Dietary deficiency of omega-3 fatty acids in humans has been associated with increased risk of several mental disorders, including attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder and schizophrenia," he said. "A deficiency of omega-3 fatty acids in rodents results in impaired learning and memory.". . .
Preliminary results from a study in England show that school performance improved among a group of students receiving omega-3 fatty acids. In an Australian study, 396 children between the ages 6 and 12 who were given a drink with omega-3 fatty acids and other nutrients (iron, zinc, folic acid and vitamins A, B6, B12 and C) showed higher scores on tests measuring verbal intelligence and learning and memory after six months and one year than a control group of students who did not receive the nutritional drink. This study was also conducted with 394 children in Indonesia. . .
A long-term study that included more than 100 years of birth, death, health and genealogical records for 300 Swedish families in an isolated village showed that an individual's risk for diabetes and early death increased if his or her paternal grandparents grew up in times of food abundance rather than food shortage.
"Evidence indicates that what you eat can affect your grandchildren's brain molecules and synapses," Gómez-Pinilla said. "We are trying to find the molecular basis to explain this."
Controlled meal-skipping or intermittent caloric restriction might provide health benefits, he said.
Excess calories can reduce the flexibility of synapses and increase the vulnerability of cells to damage by causing the formation of free radicals. Moderate caloric restriction could protect the brain by reducing oxidative damage to cellular proteins, lipids and nucleic acids, Gómez-Pinilla said. . .
In patients with major depression and schizophrenia, levels of a signaling molecule known as brain-derived neurotrophic factor, or BDNF, are reduced. Antidepressants elevate BDNF levels, and most treatments for depression and schizophrenia stimulate BDNF. Here, too, omega-3 fatty acids are beneficial, as is the curry spice curcumin, which has been shown to reduce memory deficits in animal models of Alzheimer's disease and brain trauma. BDNF is most abundant in the hippocampus and the hypothalamus — brain areas associated with cognitive and metabolic regulation.
The high consumption of curcumin in India may contribute to the low prevalence of Alzheimer's disease on the subcontinent. . .
Posted by Jeremy Jones at 8:02 PM | Comments (5)
July 12, 2008
080713 SUNDAY
Stav explodes off the line at the starting horn.
Workout:
Run 400m (the steeper the better).
2 minute rest
6 rounds for time.
Post time to comments.
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Article by Keith Wittenstein at CrossFit Virtuosity
10 Ways to Perfect Your Pullup!
Doing pullups is hard and if you cannot do a pullup, you are not alone. Many people complain that they cannot do a pullup and therefore resign themselves to never doing one. However, learning to do a pullup is just a few steps away. All you need is some time and some effort and a good coach. Here are 10 things you should do to perfect your pullup. . .
Posted by Jeremy Jones at 7:05 PM | Comments (1)
July 10, 2008
080711 FRIDAY "Interval Elizabeth"
Diablo CrossFit sure had a lot of kids to cheer them on at the CrossFit Games (this isn't even all of them).
Workout: "Interval Elizabeth"
5 rounds for time:
1 minute squat cleans with 155lbs (men) 100lbs (women)
1 minute ring dips
1 minute rest
Post total reps to comments.
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Video:
The next class to come to The Shed?
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Article:
Being fat can lower your sperm count.
Simple biology fluke, or evolution at work? -jj
Post thoughts to comments.
Posted by Jeremy Jones at 9:05 PM | Comments (3)
July 9, 2008
080710 THURSDAY
Rick halfway through his deadlift burpee heat at the 2008 CrossFit Games. This picture shows some of the spectators cheering him on, but there are still more on both sides.
And here is a picture of Rick during one of his ice baths in the freezer truck (You can tell he really likes it in the right hand photo).
Lose your Breakfast with Luca:
Push Jerk
3-2-2-2-1-1-1-1
Find your one rep max and post your weight
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So, to all of you who participated or just went as a spectator, what did you get out of the games?
I had a ton of fun and met some interesting people, I met the current world record holder for max push-ups, I met another Italian Crossfitter, a woman from Florida (she made me so proud); all the big names from OPT to Speal to Dutch and all the old timers who started this thing and made what it is today, fromCoach to Nicole, from Annie and Brendan to Rob.
The games for me were more than just the people competing, it was meeting other Crossfitters, sharing ideas, talking about what motivates us to keep killing our bodies on the WODs, what you want out of it, and so forth.
I was amazed by the size of this year event, how big it's gotten already, how many sponsors are on the bandwagon, and how surprised Coach still is of the success of CrossFit.
Did you like everything? Did you expect more, or less?
Post your thoughts:
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Article:
Click here for a great article about how Biofuel caused the world's current food crisis.
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BONUS - our own Carry Werner made the CrossFit Mainpage Today!
Posted by at 9:30 PM | Comments (20)
July 8, 2008
080709 WEDNESDAY "CrossFit Total"
Jorgy in the middle of the 155lb squat clean and jerk workout at the games.
Workout: CrossFit Total (Click here for an article description)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Video:
Below is a video with CrossFit Games Champion Jason Khalipa performing the Clean and Jerk workout and taking the title.
Posted by Jeremy Jones at 8:11 PM | Comments (20)
July 1, 2008
080702 WEDNESDAY
+++GO TO THE CROSSFIT GAMES BLOG FOR COMPETITION DETAILS WED NIGHT+++
+++REMINDER: The Shed will be closed Friday, Saturday, and Sunday for the CF Games. Anyone who would like to meet us there will receive a free workout.+++
Sheriff Bryan had to stop by and give Jorgy (above) and Rick (below) speeding tickets. . .
For doing "Fran" in sub 3 minutes and the "Filthy Fifty" in sub 14 minutes!!! F-ing Strong work guys!
Workout: 2 rounds for time,
50 doubleunders
40 pull ups
30 lunge steps with two dumbbells (alternating R,L) women: 25lb dbs, men: 45lb dbs
20 Deadlifts, women: 135, men: 225
10 Handstand push ups.
Post time to comments.
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Load up on your good cholesterol to avoid Alzheimer's
The researchers found that people with low levels of HDL were 53% more likely to suffer memory loss compared with the people with the highest levels of HDL.
Post thoughts to comments.
Posted by Jeremy Jones at 9:21 PM | Comments (19)
June 29, 2008
080630 MONDAY
+++DCF CLOSED THIS WEEKEND! FRI, SAT, SUN (we will all be at the CF Games).+++
Mark (behind the camera) and Jimmy (on the left) got to go to CrossFit One World this weekend to get their Level I certifications. CF All Star, and generally all around nice guy, Adrian Bozeman from CrossFit San Francisco (center left with horns) is one of the trainers who dishes out the info (and the pain) at the certs. And Toby the rowing phenom from Sacramento's Fourth Power Fitness (making me look like a midget) on the right.
Workout:
Newbie WOD
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
For time. Then:
Overhead Squat
5,5,5,5,5
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Article:
Higher coffee consumption associated with lower liver cancer risk.
The researchers noted a significant inverse association between coffee drinking and the risk of primary liver cancer. They found that the multivariable hazards ratio of liver cancer dropped for each group that drank more coffee. It fell from 1.00, to .66, to .44, to .38 to .32 respectively. "The biological mechanisms behind the association of coffee consumption with the risk of liver cancer are not known," the authors point out.
I know that a bunch of the coaches at DCF are glad to see information like this. -jj
Posted by Jeremy Jones at 7:46 PM | Comments (10)
June 22, 2008
080623 MONDAY
Carry Overhead Squatting the Slosh Pipe.
Carry will be representing DCF at the CrossFit games. If you aren't going to make it to the games, make sure you wish her luck (and stay out of her way when she's training, she'll run you over).
Workout: Rotate through each exercise, add weight each round as needed.
Back Squat 5, 5, 5, 5, 5
Strict Press 5, 5, 5, 5, 5
Deadlift 3, 3, 3, 3, 3
Post loads to comments.
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Articles:
Vitamin D evidence
"Studies increasingly are suggesting the value of vitamin D – often known as the sunshine vitamin, because that’s one way you can obtain it – in everything from bone metabolism to maintaining muscle strength, immune function, reducing hypertension and possibly even playing a role in prevention of cancer and autoimmune disease. "
Sun / Vit D to help fight heart failure
"About 5.3 million Americans have heart failure, a progressive, disabling condition in which the heart becomes enlarged as it is forced to work harder and harder, making it a challenge even to perform normal daily activities. Many people with heart disease or poorly controlled high blood pressure go on to experience a form of heart failure called congestive heart failure, in which the heart's inability to pump blood around the body causes weakness and fluid build-up in lungs and limbs. Many people with heart failure, who tend to be older, have been found to be deficient in vitamin D. . .
The new heart insights add to the growing awareness that widespread vitamin D deficiency—thought to affect one-third to one-half of U.S. adults middle-aged and older—may be putting people at greater risk of many common diseases. Pharmaceutical companies are developing anti-cancer drugs using vitamin D analogs, which are synthetic compounds that produce vitamin D's effects. There's also increasing interest in using vitamin D or its analogs to treat autoimmune disorders. . ."
Posted by Jeremy Jones at 8:53 PM | Comments (7)
June 20, 2008
080621 SATURDAY "Anne = Legit"
Anne joined the DCF crew less than a year ago (left). This year she decided to run in the Camp Pendleton Mud Run on June 7th (right). Can you see a difference?
In the next week or so you can expect a full testimonial from Anne, and where those 50 lbs went.
Are you ready to be our next success story?
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Workout: 4 rounds for time
10 squat cleans (95lb, women, 135lbs men)
10 ring dips
200m sprint
Post time to comments.
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Article:
Personally, I think we are going to find out who the world's greatest athletes in the world are on July 5 and 6th at the CrossFit Games. . . But this article is interesting none-the-less (although I don't know about their judge selection). -jj
World's Greatest Athlete? From the Wall Street Journal
"We gave the performance stats and achievement records of 79 male athletes to a panel of 5 judges, and asked them to rank the competitors based on six criteria: speed; vision and reflex; stamina and recovery; coordination and flexibility; power, strength and size; and success and competitiveness. The final category examined success—records held and victories—as well as competitiveness, based on the sport's popularity."
Posted by Jeremy Jones at 9:08 PM | Comments (10)
June 19, 2008
080619 FRIDAY "Fight Gone Bad"
Rodil gets his burpee on in the hot hot Shed. GET SOME!
Workout:
"Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to comments.
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COMPETITION THIS WEEKEND:
Don't forget to go to the CrossFit Unlimited Competition this Sunday, starting at 10am in Milpitas. DCF will have a few people competing and we "donated" a few of our favorite workouts that they are going to put in the hopper.
Not to mention the Barbecue!
Post below if you plan on making it out.
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Article from 60 in 3:
"Health on the Run: How to stay healthy while traveling"
One of the challenges we face in trying to maintain a healthy lifestyle, is what to do when traveling. How do we eat healthy when we’re limited to airport food and business dinners? How do we keep up our exercise routine when we’re on a plane most of the day or in meetings?
Posted by Jeremy Jones at 9:26 PM | Comments (12)
June 18, 2008
080619 THURSDAY
++== 8:00 AM CLASS CANCELED TODAY!! ==++
Jimmy and Brian dominating with the 20lb weight vests.
Workout:
5 rounds:
1 minute max reps weighted pull ups (20lb vest or 45lb dumbell)
1 minute max reps OHS (65lb or 115lb)
200m sprint timed
1 minute rest
Add up total reps for the pull ups and OHS, add up all the seconds from the sprints. Divide reps by seconds for score. Post total reps, total seconds, and score to comments.
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Quadruple Whammy of sleep study articles:
Lack of sleep linked to mortality in older men
Another key study finding is that men with more robust rest/activity rhythms had much lower mortality rates. Having greater levels of activity during the day and/or lower levels of activity during the night (better sleep quality) are characteristics of robust rhythms.
Teens perform better when starting school an hour later
Delaying an adolescent’s school start time by one hour has a positive effect on his or her cognitive performance. . .
Restricted sleep causes increases in high carb 'snack foods'
According to the results, when bedtimes were restricted to five-and-a-half hours study subjects consumed more energy from snacks. The carbohydrate content of ingested snacks also increased for this group.
The authors concluded that factors such as longer exposure to an environment with unlimited access to food and changes in reward seeking and motivation may underlie the increased consumption of snacks associated with recurrent bedtime curtailment.
Bright lights and melatonin helps elderly patients with dementia
The researchers found that bright light lessened cognitive deterioration by a relative 5 percent, reduced depressive symptoms by a relative 19 percent and diminished the gradual increase in functional limitations by a relative 53 percent.
Melatonin reduced the time to fall asleep by a relative 19 percent and increased total sleep duration by 6 percent, but adversely affected caregiver ratings of withdrawn behavior and mood expressions. The addition of bright light improved the adverse effect on mood. In combination with bright light, melatonin reduced aggressive behavior by a relative 9 percent.
Post thoughts to comments.
Posted by Jeremy Jones at 9:23 PM | Comments (11)
June 14, 2008
080615 SUNDAY
*** SUNDAY NOON GROUP WORKOUT CANCELLED - HAPPY FATHER'S DAY! ***
Dustin came to the Shed a little early for his workout and decided that he would try for a muscle up again. He cranked one out first try (and then did more later): ANIMAL.
Workout:
30 Muscle Ups for time.
(If you cannot do muscle ups, do 60 weighted pull ups with 20 lbs added, and 60 ring dips with 20 lbs added. Doing them on the rings is preferred).
Post time to comments.
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Article:
Japanese government wages war on waistlines (NYT article)
Under a national law that came into effect two months ago, companies and local governments must now measure the waistlines of Japanese people between the ages of 40 and 74 as part of their annual checkups. That represents more than 56 million waistlines, or about 44 percent of the entire population.
Those exceeding government limits — 33.5 inches for men and 35.4 inches for women. . .
To reach its goals of shrinking the overweight population by 10 percent over the next four years and 25 percent over the next seven years, the government will impose financial penalties on companies and local governments that fail to meet specific targets. . .
Post thoughts to comments.
Posted by Jeremy Jones at 9:39 PM | Comments (6)
June 12, 2008
0810613 "Friday the 13th" - "Lucky 13"
Tire + plywood + rope + harness = a kneeling good time (and a great sled for about $20 including the harness!)
Workout: "Lucky 13"
13 reps of the following 13 exercises
1. Deadlift (95lbs)
2. Hang Power clean (95lbs)
3. Front squat (95lbs)
4. Push Press (95lbs)
5. Back squat (95lbs)
6. Pull ups
7. GHD sit ups
8. Wall ball
9. KB swings
10. 10 meter sprint (180 degree direction change every time)
11. Knees to elbows
12. Box jumps
13. 45lb Turkish get ups (alternating hands as needed)
Post time (and how lucky you feel afterward) to comments.
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Jax Jones - Future DCF Trainer?
(I think he is starting to take after Rick)
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Articles:
Beware of 'odd' protuberances in the gym:
Viagra improves endurance athlete performance at altitude
And similarly there may be "No crying in Baseball", but there are erections:
Professional Athletes use Viagra for sports performance
Post thoughts to comments.
Posted by Jeremy Jones at 7:52 PM | Comments (18)
June 11, 2008
080612 THURSDAY "Benchmark Checkup"
Just after sunrise is a great time to get some hammering done.
Workout:
As many rounds as possible in 15 minutes
30 meter Sled drag - tire on concrete 35lb kettle bell
30 meter Sled hand over hand pull - same as above
30 meter sprint (each way) to get sledge hammer
10 sledge hammer swings, 25lb sledge
30 meter tire flip
Post number of rounds to comments.
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It is Benchmark Check Up Time!
An example of an original benchmark.
The year is almost half over. How many of your goals have you achieved? How close are you to achieving the ones you have left.
Here is the post were everyone put their asses on the line (scroll down to the comments section).
And here is a summary of my rant that started this whole thing:
"In brief. . . now is not the time to make plans like "I want to eat healthier this year." or "I am going to loose a few pounds." These are undefinable, impossible to track, and easy to fudge.
Now is the time to say things like "I am going to eat less than 10g of refined carbs a day from now on." and "I will lose 10 lbs of 'Fat' without loosing muscle mass." In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn't. Either you made clear progress, or you didn't.
Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.
Just because you have been "CrossFitting" for a year doesn't mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.
December's "Girls and Heroes" marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.
Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.
One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)
One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)
One metabolic conditioning based (examples include a sub 9 min "Helen", or "Murph" as Rx'ed, etc)
You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals "TIME!" for the end of the year. Think of 2008 as one big "Workout of the Year" (WOY) and you have only 365 days to finish your benchmarks.
Choose wisely, and don't be afraid to choose something big. If you "Aim for the moon. If you miss, you may hit a star. "
The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).
So post your goals for 2008 "WOY" in the comments section, and prepare to celebrate your victory as each one is smashed."
Post your goals, and where you currently stand. Don't know where you are at? Then now is the perfect time to make another attempt and see how close you are.
-jj
Posted by Jeremy Jones at 7:19 PM | Comments (6)
June 10, 2008
080610 WEDNESDAY "Uncle Rhabdo"
Rhabdomyolysis is a very serious and life threatening condition that has the potential to sideline any CrossFit athlete. With a little experience, a little knowledge, and a little self control, the threat Rhabdomyolysis presents can be avoided if not completely negated.
The 'very simple' explanation is that "Rhabdo" is caused when muscle destruction causes the release of chemicals (broken down muscle components) into the blood stream. This muscle breakdown can be caused by exercise or even injury to muscles (such as in a car accident). The kidneys (that filter the blood) are overwhelmed, and soon fail. Extreme discomfort, a hospital visit, and/or death can follow.
CrossFit has a unique relationship with Rhabdo due to to the fact that it's appearance in any kind of 'fitness' environment was previously unheard of. After a few cases appeared during CF's early years (and many more cases since), "Uncle Rhabdo" (Pukie's angrier, darker cousin) is still an important threat to any CrossFit gym.
Below are two articles that were provided in the CrossFit Journal about Rhabdomyolysis.
CrossFit Journal 33, May 2005 "Killer Workouts" PDF article
CrossFit Journal 38, Oct 2005 "Rhabdo" PDF article
Any CrossFit workout of sufficient intensity has the possibility of inducing Rhabdo to some degree, but the following factors seem to play the biggest roll.
1. Negative contractions (i.e. eccentric movements) - anything with an abundance of 'decelerating weight receiving' activities done at with high repetitions such as burpees, jumping pull ups, etc. Eccentric movements tend to cause more muscle soreness than other movements, so this can be your guide.
2. Ego - The drive to beat a fellow gym member or to best some score can sometimes cause an athlete to ignore the 'inner voice' that warns that you might need to hold back today. Generally it takes a certain type of person to drive far enough past your comfort zone to enter into muscle destroying territory. That being said, at CrossFit we challenge our comfort zone and our egos every workout. The good news is that with regular CF training, your experience and your body's conditioning will lessen the possibility of Rhabdo. The bad news is that people who used to be in 'great' shape before coming to CrossFit, or have long ago participated in sports that demanded the mental fortitude for maximum output are in the most danger. These people have generally developed a mental pushing force that far exceeds their bodies current capabilities. They will need to be 'reined' in by more experienced CF players.
3. Heat - Warm weather and humid weather also play a roll. When working out on extremely hot days, try to stay as cool as possible (shade, etc), and pay more attention to intensity.
4. Dehydration - Due to either a lack of water, or a night of heavy drinking before, can also lead to muscle breakdown. Drink your water. Be extra careful working out hard after a night of '12 oz curls'.
Symptoms (when to get worried):The primary symptoms observed by athletes are generally
Muscle fatigue (fairly normal after a CF workout)
Extreme muscle soreness (somewhat normal after a CF workout)
"Tea" or pink colored urine (BINGO)
With the third symptom being the most telltale, and the time you should think about calling the hospital. The second symptom will need to be judged based upon 'how sore' you think you are. And the first symptom isn't much to work with because it is all too common after a good hard CF workout.
When you do go in for blood/urine examination, make sure you tell them that you suspect Rhabdomyolysis - otherwise it may take many hours for the doctor to figure out exactly what is wrong with you (as that Rhabdo isn't common from working out). Depending on the severity (we are fairly confident that many CF athletes have experience mild forms of Rhabdo without even knowing it), you may be in the hospital for a couple days to weeks. And you may not be able to train for weeks or months. Either way, you can expect a loss hard earned performance and muscle mass.
Be careful with "Uncle Rhabdo". Watch your intensity on hot days, drink water, and make sure that you keep your ego in check. As with any time you risk serious injury, it is better to err on the side of caution than to loose not only the future time training, but also dozens of hours already spent in the gym.
-jj
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Workout:
Overhead Squat
5,5,5,5,5
At weight each set. Post loads used to comments.
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A short Video Article about, CrossFit, New Jersey CrossFit (aka CrossFit Jersey Shore) and Rhabdo.
http://abclocal.go.com/wpvi/story?section=news/special_reports&id=6173089
Posted by Jeremy Jones at 6:50 PM | Comments (7)
June 7, 2008
080608 SUNDAY
What Jenny is doing with the box over Jorgy's head, we can only guess.
Workout: Hill Sprints
Find the steepest hill you can find (the DCF hill works great, but a nice sand dune would be even better). Mark off 30 meters.
Perform 10 runs up the hill with a 2 minute rest and a walk back down after each sprint.
Post total time to comments.
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A better angle on our BBQ! Everybody (including DCF babies) is on camera! Nice horns, gang!
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Article: Brief, Intense Exercise Can Benefit The Heart, Study Shows
Short bursts of high intensity sprints--known to benefit muscle and improve exercise performance--can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart, according to new research from McMaster University. . .
"As we age, the arteries become stiffer and tend to lose their ability to dilate, and these effects contribute to high blood pressure and cardiovascular disease," says Maureen MacDonald, academic advisor and an associate professor in the Department of Kinesiology. "More detrimental is the effect that blood vessel stiffening has on the heart, which has to circulate blood".
The research compared individuals who completed interval training using 30-second "all-out" sprints three days a week to a group who completed between 40 and 60 minutes of moderate-intensity cycling five days a week.
It found that six weeks of intense sprint interval exercise training improves the structure and function of arteries as much as traditional and longer endurance exercise with larger time commitment. . .
Posted by Jeremy Jones at 6:57 PM | Comments (9)
June 6, 2008
080607 SATURDAY
Bryan, Carry and Kelly duke it out with Fran.
Workout:
3,3,3,3,3,3,3,3
Alternating between the following two exercise (doing 8 rounds of each)
Squat Clean
Split Jerk
After warming up, work in the 80% of your max single or higher. Add weight each round if possible.
Post loads to comments.
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Article:
Some defects in DNA might be able to be fixed with vitamins and minerals
"Our studies have convinced us that there is a lot of variation in the population in these enzymes, and a lot of it affects function, and a lot of it is responsive to vitamins," Marini said. "I wouldn't be surprised if everybody is going to require a different optimal dose of vitamins based on their genetic makeup, based upon the kind of variance they are harboring in vitamin-dependent enzymes." . . .
"Our soldiers, like top athletes, operate under extreme conditions that may well be limited by their physiology," Rine said. "We're now working with the defense department to identify variants of enzymes that are remediable, and ultimately hope to identify troops that have these variants and test whether performance can be enhanced by appropriate supplementation." . . .
Since this experiment, the researchers have found 30 other variants of the MTHFR enzyme and tested about 15 of them, "and more than half interfere with the function of the enzyme, producing a hundred-fold range of enzyme activity. The majority of these can be either partially or completely restored to normal activity by adding more folate. And that is a surprise," Rine said. . .
Most scientists think that harmful mutations are disfavored by evolution, but Rine pointed out that this applies only to mutations that affect reproductive fitness. Mutations that affect our health in later years are not efficiently removed by evolution and may remain in our genome forever. . .
"There are over 600 human enzymes that use vitamins or minerals as cofactors, and this study reports just what we found by studying one of them," Rine said. "What this means is that, even if the odds of an individual having a defect in one gene is low, with 600 genes, we are all likely to have some mutations that limit one or more of our enzymes."
The subtle effects of variation in enzyme activity may well account for conflicting results of some clinical trials, including the confusing data on the effect of vitamin supplements, he noted. In the future, the enzyme profile of research subjects will have to be taken into account in analyzing the outcome of clinical trials. . .
Posted by Jeremy Jones at 7:52 PM
080606 FRIDAY "Fran on Friday"
Andres from CrossFit Marin showing the DCF crew some Parkour basics. Parkour has been dubbed "street gymnastics" but it is so much more than that. Not only is it extremely functional, it is also a ton of fun.
Workout:
"Fran"
21 - 15 - 9 Rep rounds for time:
65lb Thrusters (women), 95lb Thrusters (men)
Pull ups
Post time to comments.
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Video:
Your usual Parkour Training session at CrossFit Marin
You can have Roger or Andres and crew come do a special seminar at your gym, or you can head out to their facility for some HIGHLY skilled gymnastics and/or Parkour training (ask Craig about the quality of Roger's instruction, and anyone else in the picture above about Andres' great coaching abilities).
Posted by Jeremy Jones at 8:37 AM | Comments (17)
June 1, 2008
080601 SUNDAY
Carry and Bryan can crank out pull ups like nobody's business. When was the last time you tried for max pull ups?
Workout:
3 rounds. 3 minutes rest in-between rounds
Maximum pull ups to failure
Maximum ring dips to failure
Post reps to comments.
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This article is another from Jon Gilson at Again Faster.
Dedication
by Jon Gilson, Again Faster
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes....
Posted by Jeremy Jones at 5:48 AM | Comments (3)
May 17, 2008
080517 SATURDAY
Jorgy's Diablo CrossFit Kids class: 10 Kettlebell Swings. Boys use 1.25x Bodyweight. 3, 2, 1, GO!
DCF Workout: "Interval Hell"
4 Rounds For Total Time.
Row 400m
30 Wall Balls (choose a weight that allow no breaks)
Rest 90 seconds
Run 400m
15 Knees To Elbows
Rest 90 seconds
Improve your splits! Your last 400m should be your fastest.
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My next read: Play As If Your Life Depended On It. Author: Frank Forencich
From Clarence Bass' blog:
Regarding Diet: What did our ancient ancestors eat? The truth is that we can’t say for sure. It almost certainly varied from time to time and place to place.
The short answer, says Forencich, is “whatever they could.” Their primary challenge was simply “getting enough calories to stay alive.”
Regarding Exercise: Our primal ancestors didn’t use stopwatches, and they didn’t count sets and reps. Think rhythm or activity patterns.
What did they do from day to day?
Forencich says primitive man lived a “high contrast” life. They worked very hard, and then rested. “Hunting is hard work,” he writes. “You may have to push it really hard for a couple of days to lay in a good supply of meat. Add in some river crossings, predator encounters and navigational errors and you’ve got a [high intensity] challenge.”
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Hockey Fran
Posted by Craig at 8:53 AM | Comments (6)
May 8, 2008
080509 FRIDAY "Diablo Diane"
Team 0600 dress code: Beanie, 20 lb weight vest, CrossFit Infidel shirt.
Workout:
"Diablo Diane" aka "Interval Diane"
5 rounds
30 seconds of 225 lb dead lifts
30 seconds of hand stand push ups
60 seconds rest
Post number of reps to comments.
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Video: Jon Gilson from Again Faster dishes out some help on the ever elusive Muscle Up.
Achieving the Muscle-up from Patrick Cummings on Vimeo.
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Article:
People with mentally demanding jobs reap cognitive benefits later in life
"Doing a job that is intellectually demanding creates thinking abilities that pay dividends into retirement -- regardless of intelligence or years of education, according to new research from the Duke University Medical Center."
In short. . .never stop learning, never stop challenging yourself. -jj
Posted by Jeremy Jones at 8:26 PM | Comments (20)
May 5, 2008
080505 MONDAY
Carry carries an uncomfortable load. Functional? No question.
DCF Workout: Got grip?
Workout:
10 rounds:
15 Dead Lifts (men use 135 pounds, Ladies use 95 pounds)
15 Pull-ups
Post time to comments. Wear gloves if you want!
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Since starting CrossFit, my resting heart rate and blood pressure declined by more than 10%. During my marathon and triathlon years, I put in a lot of miles and was never able to impact resting heart rate and bp. My doc said that I hit genetic floors for each. Then I did CrossFit and shattered that myth.
Article: How Exercise Changes Structure And Function Of Heart
ScienceDaily (Apr. 23, 2008) — For the first time researchers are beginning to understand exactly how various forms of exercise impact the heart.
Posted by Craig at 6:53 AM | Comments (7)
April 29, 2008
080430 WEDNESDAY
PUT YOUR SHIRT ON! DCF is not your typical shirtless CF affiliate.
In just one year, these two shirtless wonders have lost a combined 80+ pounds. So they tend to go topless a bit more often.
From CrossFit HQ, a 20 min blaster:
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
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One for the DCF old guys (we know who we are!):
Article: Athletes Winning Over Age
Not long ago it was “time to hang it up” when an athlete hit 40. You were definitely over the hill at 50. Now it’s 75—and maybe later.
Posted by Craig at 7:29 PM | Comments (16)
April 28, 2008
080428 MONDAY
Jimmy and Tito get hammered at 0630.
Workout:
As many times as possible in 20 minutes:
200m run
20 sledge hammer swings
20 wall ball shots 20/10
20 kettle bell swings 53/35
Post rounds and fractions of rounds to comments.
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Article by George Rutherford, assistant trainer at SECT CrossFit in Baltic, CT.
"The Intimidation Factor - Getting THAT person to reach their potential"
CrossFit: It ain't your Grandma's workout…but it can be! All over the world, people are opening CrossFit studios/gyms/dungeons for a variety of reasons. For some, it's to simply have a place to workout without judgment. For some it's a way to bring in others for the purpose of fostering and expanding the community. For others though, CrossFit is not just a lifestyle, but also a livelihood.
Finish reading this article at http://www.sectcrossfit.com/2008/04/intimidation-factor-getting-that-person.html
Post thoughts to comments.
Posted by Jeremy Jones at 8:45 AM | Comments (10)
April 25, 2008
080426 SATURDAY
Rick crying because he doesn't get his picture on the site often enough.
Workout:
10 rounds of:
100m sprint
2 minutes rest
Post fastest, slowest and total time to comments.
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Article from Jon Gilson:
A Case for the Upright Squat
by Jon Gilson, Again Faster
The upright squat—hips under the shoulders, back arched, weight on the heels—requires tremendous strength, stability, and motor control. It's less-than-upright cousin, the powerlifting squat, requires the same, although it puts the hips behind the shoulders and the torso at a forward angle.
There is no question that the powerlifting squat allows athletes to move greater loads. Simple observation adequately proves this point. The end goal of the powerlifter—to put up the biggest total possible—is borne out again and again using this method.
Nonetheless, my athletes are taught to strive for a perfectly upright torso, bypassing the weight-bearing advantages of the powerlifting squat. The reason is transferability.
Click here to continue reading. (http://www.againfaster.com/articles/a-case-for-the-upright-squat.html).
Post thoughts to comments.
Posted by Jeremy Jones at 7:20 PM | Comments (12)
080425 FRIDAY
The Shed - December 2006 left, December 2007 right. . . what will 2008 bring?
Workout: "Ab Purgatory"
Accumulate 2 minutes of L-sit time. Each time you rest from the L-sit, perform
10 Glute Ham Sit ups
10 Knees to Elbows
10 Abmat situps
Post total time and number of rest periods to comments.
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Article from Lisabeth Darsh at CrossFit Watertown
The odds of me winning the CrossFit Albany East Coast Challenge are really, really small . . . but I’m going. I’m realistic about my chances as a fortyish female in very good (but not killer Kelly Moore-ish) shape. I’ll probably finish far away from the winners, just like I do in most triathlons and a good portion of the running and mountain bike races I enter. Where I finish never has anything to do with why I signed up in the first place. I am only peripherally competing against other people: mostly, I am competing against myself. It’s no different than having at the WOD: the others make me go faster just by the fact of them being there, and it’s nice to beat them, but the goal is to beat myself. Matt Williams, the baseball player, put it this way: “It’s not between me and the pitcher. It’s between me and the ball. . .”
Full article here: http://crossfitwatertown.typepad.com/index/2008/04/are-you-the-man.html
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Video from Jon Gilson at Again Faster
Fixing the Squat from Patrick Cummings on Vimeo.
Posted by Jeremy Jones at 8:54 AM | Comments (13)
April 22, 2008
080423 WEDNESDAY "Jax", a couple birthdays, and the FF Challenge
Jimmy and JJ represent.
Workout: "Jax"
Not technically one of the ladies or one of the heroes, we dubbed this workout after the heroic effort that my son Jax is putting my wife through on her last legs of pregnancy.
All exercises completed with 20lb weight vest.
1 minute ring push ups
1 minute power clean 135 lbs
1 minute box jumps
1 minute rest
5 rounds for time.
Post total reps completed to comments.
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"Perls said the secret to a long life is now believed to be a mix of genetics and environmental factors such as health habits. He said his research on about 1,500 centenarians hints at another factor that may protect people from illnesses such as heart attacks and stroke - they appear not to dwell on stressful events.
"They seem to manage their stress better than the rest of us," he said. "
Post thoughts to comments.
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Speaking of Birthdays, today is Team 0600 Kelly's Birthday! She opted to use her birthday to get some 'all too important' sleep, but we can't wait to see her Friday.
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CrossFit Affiliate Article:
The Toughest Two Minutes
by Jon Gilson, Again Faster
Dubbed "the toughest two minutes in sports" by ESPN, the Scott Firefighter Combat Challenge is tailor-made for CrossFitters. The participants, all active firefighters, scale a five-story tower with a 45-pound high-rise pack, pull a second pack up from the ground, rocket back down the tower, and hit every step en route. Picking up a 9-pound plastic hammer, they drive a 160-pound slug three feet along a skid. Abandoning this setup, the firefighters sprint through a serpentine course, pick up a charged fire hose, and drag it thirty feet through a pair of saloon doors. Pulling a handle, they unleash a jet of water on a circular target.
Ten feet distant, 175 pounds of dead weight waits for rescue. Grabbing the man-sized dummy around the torso, the firefighters backpedal fifty feet to the finish line, collapsing to the ground to the sound of a buzzer. The best athletes run the course in under 1:30.
Click here to continue reading. (Link: http://www.againfaster.com/articles/the-toughest-two-minutes.html)
Brandon Cunningham from Patrick Cummings on Vimeo.
Posted by Jeremy Jones at 8:34 PM | Comments (12)
April 20, 2008
080421 MONDAY
Carry, Kelly and Ana go head to head for "Quarter Gone Bad"
Workout (From the CrossFit Mainpage)
Back Squat 5-5-5-5-5 reps
Post loads to comments.
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Article:
Vitamins may shorten your lifespan
"After various factors were taken into account and a further 20 studies excluded, the researchers linked vitamin A supplements to a 16% increased risk of dying, beta-carotene to a 7% increased risk and vitamin E to a 4% increased risk."
". . .Another nutritionist who has formulated supplements described the review as a "stitch-up", arguing it only looked at studies which examined the effect they had on reducing mortality, rather than other advantages."
Post thoughts to comments.
Posted by Jeremy Jones at 9:18 PM | Comments (2)
April 18, 2008
080418 FRIDAY
Bryan, one of DCF's powerhouses, at the end of 100m of walking o/h lunge.
Today's Workout from the Main Page: "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Or, DCF Workout:
4 Rounds For Time -
100m Walking O/H Lunge (Men 20lbs, Ladies 10lbs - 50m each arm)
100m Med Ball Toss
25 Knees To Elbows
25 Double Unders
Post Time To Comments.
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We recently had a couple studly firefighters inquire about training with DCF for the Firefighter Challenge. After watching Jorgy and Rick put up a 3:10 & 3:12 Frans, they never came back. I don't think they believed CrossFit could help them. Check out the article below from Jon Gilson at Again Faster on CrossFitter's experience. Bottom line, "CrossFit can fill holes" in training for this event, but sport specific training, specifically, on-course training is necessary to win this event.
Article: The Toughest Two Minutes
Dubbed “the toughest two minutes in sports” by ESPN, the Scott Firefighter Combat Challenge is tailor-made for CrossFitters.
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New Shed poster:
Another poster for The Shed:
Posted by Craig at 9:44 AM | Comments (8)
April 16, 2008
080416 WEDNESDAY "Nancy"
Fog of war. (Note to camera man. Don't breathe out while taking photo.)
Workout (From the CrossFit mainpage)
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
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Article:
Click continue reading below for a summary of the tests. (You might see a few of these at the Shed soon).
Post thoughts to comments.
Test Your Limits
The 40-yard dash is one of the best measurements of speed and acceleration, which is why it's a highly regarded test at the NFL combine.
How to do it: You'll need a partner and a stopwatch. Mark off 40 yards on a track or grass field. Get into a comfortable stance âÃà a four-point sprinter's stance is typical âÃà and instruct your timer to start the clock as soon as you move. The clock stops when any part of your chest crosses the finish line.
(Score Yourself (see bottom of article), tally your scores from this and the other tests in each category.)
3 points: 4.49 seconds or less
2 points: 4.5 to 4.99 seconds
1 point: 5.0 seconds or longer
Push Your Limits
Prep your muscles. If you're new to weight training, you'll need to strengthen your connective tissue and improve your muscular endurance before you take on the heavy weights âÃà both to prevent injury and to improve performance. Shaw suggests this game: Pick a card from a deck. If you draw an 8, do eight pushups, eight crunches, then eight split jumps (from a lunge position, jump straight up, switch legs in midair, and land back in a lunge). Rest for 30 seconds to a minute, then pick another card. Repeat until you've gone through 15 to 20 cards. "Do this for a week before lifting heavy," says Shaw.
Get more rest. To grow stronger, you have to train more muscle fibers to fire. Yes, that means heavier weights, but it also means giving your muscles longer breaks. "Your muscles need to recover fully between sets to perform at their max," says Michael Mejia, C.S.C.S., author of Scrawny to Brawny. Try the 5x5 method. For any exercise, use the heaviest weight that allows you to do five sets of five repetitions. Rest for a full 2 to 2 minutes between sets.
Train like you play. In sports, your leg muscles have to support your body weight in a variety of positions, whether you're lunging to your left or planting on your right. Use the single-leg squat to develop sports-specific lower-body strength, suggests Hartman. Stand on a bench with your left foot planted firmly and your right foot hanging off, your toes pointing up. Hold your arms straight in front of you and bend your left knee, keeping your torso as upright as possible. Lower your body until your right heel almost touches the floor. Push yourself back to the starting position and repeat as many times as you can. Do four or five sets with each leg, resting 3 minutes after each.
Number of repetitions
Conversion factor
One-rep max
6 0.17 3 points: More than 200 pounds
7 0.19 2 points: 150 to 199 pounds
8 0.22 1 point: Less than 150 pounds
Test Your Limits
The 300-yard shuttle run is a great measure of sports endurance. Compared with traditional tests of stamina âÃà a 2-mile run, for example âÃà it better gauges the type of endurance that's required for most sports.
How to do it: Set up two cones 25 yards apart. Sprint from one to the other, then back again. That's one repetition. Do six continuous repetitions, for a total of 300 yards, as fast as you can. Then rest for 1 minute and repeat. The slower of your two times is your score.
3 points: Less than 60 seconds
2 points: 60 to 65 seconds
1 point: More than 65 seconds
Test Your Limits
The standing long jump is one of the best measures of total-body power, says Shaw, because it requires dozens of muscles to fire at the same time.
How to do it: Stand with your toes on a line and your feet shoulder-width apart. Dip your knees, swing your arms forward, and jump as far as you can. To obtain your score, measure from the starting line to where the back of your heels landed.
3 points: More than 10 feet
2 points: 8 to 10 feet
1 point: Less than 8 feet
Push Your Limits
Test Your Limits
The T drill measures your ability to change directions while you're moving at your top speed, explains Juan Carlos Santana, C.S.C.S., director of the Institute of Human Performance, in Boca Raton, Florida.
How to do it: Set up cones or towels in the form of a T: 10 yards for the stem and 5 yards out to each side. Start at the base of the T, sprint to the top, side-shuffle 5 yards to the left, side-shuffle 10 yards to the right, side-shuffle 5 yards back to the middle, and then backpedal down the stem.
3 points: Less than 10 seconds
2 points: 10 to 12 seconds
1 point: More than 12 seconds
SCORE YOURSELF:
How Fit Are You?
14 or more points: Congratulations, you're a world-class athlete. Fame and fortune may have eluded you, so don't miss the next best thing: the chance to earn the title of America's Fittest Man.
11 to 13: Nice job. You're the best athlete on your block. Integrate a few of our drills into your workout and you'll be the best at your community center, too.
9 or 10: You're an above-average athlete. That's okay. Larry Bird was above average all the way to the hall of fame.
8 or below: You'll never be like Mike, but you knew that. Do one drill from each of our categories regularly and you'll be in the best shape of your life within weeks.
Posted by Jeremy Jones at 8:40 AM | Comments (8)
April 14, 2008
080414 MONDAY
The workout "Randy" elicits some of the same responses as "The Bear".
Workout:
"Running Angie"
Run 800m
100 pull ups
Run 800m
100 push ups
Run 800m
100 sit ups
Run 800m
100 squats
Post time to comments.
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Article:
Adults who eat apple products have lower risk for metabolic syndrome
"Dr. Victor Fulgoni analyzed the data, specifically looking at the association between consumption of apples and apple products, nutrient intake and various physiological parameters related to metabolic syndrome. When compared to non-consumers, adult apple product consumers had a 27% decreased likelihood of being diagnosed with metabolic syndrome. . .In addition to having a 30% decreased likelihood for elevated diastolic blood pressure and a 36% decreased likelihood for elevated systolic blood pressure, apple product consumers also had a 21% reduced risk of increased waist circumference – all predictors of cardiovascular disease and an increased likelihood of metabolic syndrome. Additionally, adult apple product consumers had significantly reduced C-reactive protein levels, another measurable marker related to cardiovascular risk. . ."
Personally, I think that at least part of the apple's benefits might be part of what is mentioned in the last paragraph. -jj
". . . apple product consumers’ diets were healthier than non-consumers – they had an overall greater intake of fruit and key nutrients, including dietary fiber, vitamins A and C, calcium and potassium. These consumers also ate less total fat, saturated fat, discretionary fat and added sugars. "
Post thoughts to comments.
Posted by Jeremy Jones at 9:14 AM | Comments (7)
April 10, 2008
080411 FRIDAY
Ana is one of our newest 0600 fire breathers. GET SOME ANA!
Workout (From the CrossFit Mothership):
Deadlift: 1, 1, 1, 1, 1, 1, 1
Post loads to comments
DCF bonus: Max reps of 200m sprint with 1 minute rest in-between runs for a total time of 10 minutes
Post number of runs completed
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Article: Sleep more to slim down, Scientists say
The sleep loss caused a 23 to 24 percent increase in hunger, Spiegel said, translating into an extra 350 to 500 kilocalories a day, "which for a young sedentary adult of normal weight could lead to a major amount of added weight." . . .Each extra hour of sleep cuts a child's risk of becoming overweight or obese by nine percent, according to an analysis of epidemiological studies by researchers from Johns Hopkins Bloomberg School of Public Health.
By contrast, children who got the least sleep had a 92 percent higher chance of being overweight or obese than children who slept enough, said the study published in the journal Obesity.
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Double unders hurt, in the beginning, as Mike E. will attest. Language may not be suitable for children:
Posted by Jeremy Jones at 8:36 PM | Comments (8)
April 8, 2008
080416 WEDNESDAY
JJ sporting his high end "Keg Lifting Championship" T shirt.
Workout:
Accumulate in as few intervals as possible -
4 total minutes of static hanging on a pull up bar
3 total minutes of a hand stand against a wall
2 total minutes of L-sit
Mix in-between exercises as needed. The clock for each exercise only counts while in the proper position.
Post total time to comments as well as number of sets used.
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Article:
Study: Over the counter pain medication increases muscle mass and strength
"Thirty-six men and women, between 60 and 78 years of age (average age 65), were randomly assigned to daily dosages of either ibuprofen (such as that in Advil), acetaminophen (such as that in Tylenol), or a placebo. . .
All subjects participated in three months of weight training, 15-20 minute sessions conducted in the Human Performance Laboratory three times per week. The researchers knew from their own and other studies that training at this intensity and for this time period would significantly increase muscle mass and strength. They expected the placebo group to show such increases, as its members did, but they were surprised to find that the groups using either ibuprofen or acetaminophen did even better.
An earlier study from the laboratory, measuring muscle metabolism (or more precisely, muscle protein synthesis, the mechanism through which new protein is added to muscle), had looked at changes over a 24 hour period. This "acute" study found that both ibuprofen and acetaminophen had a negative impact, by blocking a specific enzyme cyclooxygenase, commonly referred to as COX.
But that study looked at only one day. Over three months, says Dr. Trappe, the chronic consumption of ibuprofen or acetaminophen during resistance training appears to have induced intramuscular changes that enhance the metabolic response to resistance exercise, allowing the body to add substantially more new protein to muscle. . ."
Post thoughts to comments.
Posted by Jeremy Jones at 8:37 PM | Comments (10)
April 4, 2008
080405 SATURDAY
Blood on the bar, blood on the mat. Jimmy sacrifices a little blood for our Hero Randy Simmons.
Injuries do not have to be a part of training, but if you are ramping up intensity and trying to find your limits, injuries can (and will) happen. Going too intense too often or too soon will usually guarantee and accident and injury. How hard an athlete pushes them self is entirely personal and arbitrary. Don't push hard enough, and progress will be slower. Push too hard and progress will stop (and possibly regress) due to catastrophic injury.
Generally I believe in the 80 / 20 rule here. 80% of the time you should be doing movements with as much intensity as possible while adhering to strict form and safety. About 20% of the time (sometimes at the end of the workout, the last round, during a PR, etc) the 'intensity dial' should be turned up to find out where your current limit is (your limit will be ever changing, and it improves most the more you test it). Sometimes you won't even hit your limit, and sometimes you will bash your shin with the bar during "Randy" and draw a little blood - then don't even notice until a few minutes after you yell "TIME!". -jj
Workout (From Catalyst Athletics):
* Power snatch + snatch balance - 60% (of snatch) x 3 sets
* Power clean + push press + jerk – 55% (of clean) x 3 sets
* Overhead squat - 80% of snatch x 2 x 3
4 rounds for time:
100 m sprint
8 box jumps - mid-thigh height+
Post numbers and questions to comments.
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Article:
Post thoughts to comments.
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Stavros after giving it his all:
Posted by Jeremy Jones at 8:11 PM | Comments (15)
April 3, 2008
080404 FRIDAY
***NO 0600 CLASS THIS MORNING - FRI APRIL 4th***
Stav no feel so good. Post "Helen."
DCF WOD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Pull Ups
Overhead Squats 95lbs
Ring Push-Ups
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Article: No benefit in drinking eight glasses of water a day, scientists say
I've suspected this for a long time. I drink water when I'm thirsty. When I workout, I drink a bit more before, during and after.
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What Jorgy does in the Shed when he's all alone.....
Posted by Craig at 8:00 PM | Comments (9)
April 2, 2008
080403 THURSDAY MORNING
ATHLETE PROFILE: CARRY WARNER
Carry has been CrossFitting for 3 1/2 months, she's already a monster in the gym
she brought her CFT up to 400, she dropped over 4 min on her Fran
Her goals for this year are:
20 Pull ups (consecutive)...."I think I can do 14 on a good day"
Body Weight Clean (yikes)...."haven't even come close to trying"
Filthy Fifty sub 30Min..."no comment"
And she's going to participate in the CrossFit games this summer
Favorite exercise: Pull ups (because I could never do them before!)
Least Favorite exercise: Running (but I'm working on it and it's getting better.....slowly)
Favorite work out: Muay Thai...even though my leg has an ugly bruise :)
Thanks Carry, it's fun working out with you, keep up the good work
Lose your breakfast with Luca:
For time:
BW DL 15-12-9-6-3
Pull Ups 30-24-18-12-6
Rope 5-4-3-2-1
Post time and comments
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There's been a lot of questions about energy drinks and they safety read some bad stories about it, you'll think twice before taking them energy drinks.
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Somewhat motivational.
Posted by at 8:30 PM | Comments (12)
April 1, 2008
080402 WEDNESDAY
North Santa Cruz CrossFit sweat demon spotted at the shed.
Workout:
"Randy"
75 lb power snatch, 75 reps for time
Post time to comments
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Irregular Exercise schedule linked to weight gain
"The study, conducted by Paul Williams of Berkeley Lab’s Life Sciences Division, found that the key to staying trim is to remain active year-round, year-after-year, and to avoid seasonal and irregular exercise patterns. Most of all, don’t quit. Failure to do so may be a contributing factor in the nation’s obesity epidemic."
". . .Specifically, Williams compared 17,280 men and 5,970 women who decreased their running distance with 4,632 men and 1,953 women who increased their running distance over a 7.7-year period. He found that runners who decreased their distance from five to zero miles per week gained four times as much weight as those who decreased their distance from 25 to 20 miles per week. He also found that people who started running after an exercise layoff didn’t lose weight until their mileage exceeded 20 miles per week in men, and 10 miles per week in women. "
Post thoughts to comments.
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Luca isn't the only one who can find great motivational posters!
Posted by Jeremy Jones at 7:50 PM | Comments (6)
March 31, 2008
080331 MONDAY
We've created a monster: Mo with his 449 "personal record" deadlift.
Workout: "Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
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Article:
Life expectancy increase only for educated, others reap no benefit
"It's no secret that over the last few decades, life expectancy in the United States has been rising. However, recent data shows that not everyone has benefited from this encouraging trend. New findings from Harvard Medical School and Harvard University demonstrate that individuals with more than 12 years of education have significantly longer life expectancy than those who never went beyond high school."
Post thoughts to comments.
Posted by Jeremy Jones at 9:13 AM | Comments (19)
March 29, 2008
080330 SUNDAY "Shootfighitng Seminar Coming Soon"
Bart Vale (the big guy with the awesome handlebar 'sash) is the head of the Shootfighting martial art (the original "Mixed Martial Art") as well as the International Shootfighting Association. He will be teaching a seminar for Shootfighting Saturday April 5th at the Fairfield Shootfighting/Kenpo studio at 1:00pm. I will be there (most likely getting my ass kicked by the large gent for the benefit of others). The class is designed for all skill levels and if you are interested in going (to learn or watch me squirm as payback) email me at jeremy@diablocrossfit.com
See the flyer here at the Martial Arts School website.
*UPDATE MAY 2008** Our friends the Tracy's Karate Studios (in Vallejo, Fairfield, Vacaville, and Davis California) will be hosting the first Shootfighting Summit on the west coast (second Shootfighting Summit ever actually). You can read my review of the first Shootfighting Summit here.
The Summit will include all the top Shoofighting coaches from around the world (Yoshiaki Fujiwara aka the 'Godfather' of MMA, Bart Vale, Yuki Ishikawa, Marcus Marinelli, Keith Curts, John Busto, Barry Polonitza, Robert Yard, and Mike Dancull to name a few). All parts of mixed martial arts (mma) will be covered in addition to kickboxing, submissions, and most importantly how to blend the two together to forge a fluid, supreme, complete fighter (not just one who has been pieced together from different parts that don't necessarily fit together).
I am looking forward to this momentous event, and so should you! Reserve your spots right away space is limited. Info on the TracysKarateStudios.com events page. -jj**
Workout:
Weighted Pull ups:
5, 4, 3, 3, 2, 2, 2, 1, 1, 1, 1
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Article:
This one comes from our buddy Jon Gilson at Again Faster
To A Greater World" by Jon Gilson, Again Faster
We're bringing personal responsibility back. You can't do what we do while shirking your load, depending on other people, or otherwise passing the buck. Your WOD time is yours and yours alone. You cannot turn in a fifty-minute "Fran" and then scold your classmates for the result. Blame is not cast in the gym.
Conversely, I can't count the number to times I've seen an athlete turn in an epic time and then thank everyone in the room for making it happen. Adulation is shared.
I view the gym as a microcosm of the moral world, one in which control of success and failure ultimately lies with the individual. There is no fatalism in the gym. Your maximum pull-up number is not preordained by some higher power. It is determined by speed, strength, coordination, accuracy, agility, and mental fortitude, all qualities that are within your domain and solely within your control. Others can give to the effort through correction, encouragement, and support, but they cannot make your chin clear the bar.
Link to continue reading: http://www.againfaster.com/articles/to-a-greater-world.html
Post thoughts to comments.
Posted by Jeremy Jones at 8:12 PM | Comments (2)
March 27, 2008
080328 FRIDAY
Sometimes that Wall Ball target just seems so far away.
Workout:
5 rounds
Back Squat 5 reps
Rope Climb 3 reps (15')
Post time and loads used for back squat to comments.
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Article:
More evidence that the Resveratrol in Red wine is good for you and bad for cancer.
Happy Friday, now go have some red wine (or grape juice).
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More powerful words from Lisabeth Darsh at CrossFit Watertown.
Did you hear the story about the guy who died doing CrossFit? It's true. He didn't go hard enough on "Helen" so his trainer killed him.
All joking aside, CrossFit is one intense MoFo. Usually, your trainer is motivating you to work harder, faster, and stronger and, usually, she/he is right. As CrossFit trainers, intensity is one of our obsessions, along with pull-ups, squats, thrusters, and any of ten thousand other ways to ahem,inflict pain,ahemhelp you to achieve your fitness goals. (Although, like the wonderful t-shirt over at Training Anarchy reminds us: "Obsession is what lazy people call dedication.") We push you to go harder because the simple fact of life is that most people don't go hard enough. Yet we also understand health, recovery, and the human body; so we know that, despite all our clamoring and exhortations, you simply cannot CrossFit at the same intensity each day, no more so than you can breathe the exact same number of breaths each day. (And we've tried counting, believe us. Although it wasn't exactly a full day. We had to get some pull-ups in. And we're really not that obsessive-compulsive.) . . .
Posted by Jeremy Jones at 8:27 PM | Comments (5)
March 22, 2008
080323 SUNDAY "HAPPY EASTER"
Brian Nesmith returned to The Shed for an early morning Fight Gone Bad workout this week. It was good to have him back even if it was only temporary. We expect big things from Brian in the future as he starts his own affiliate!
Workout:
Go hunt easter eggs (or the easter bunny). Whichever suits you best.
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Article:
The Aussies know a few things about dental care apparently.
Posted by Jeremy Jones at 4:51 PM | Comments (7)
March 21, 2008
080322 SATURDAY
Eric and Bryan show two different methods for modifiying the Hand Stand Push Up (HSPU). Eric on the left is using his knees, and Brian on the right is only on his toes. Keeping the hips above the shoulders and the torso as vertical as possible is key.
Workout:
Snatch
3,3,3,3,3,3,3,3,3,3
After warming up with pvc and light loads, start at approximately 60% of your 1 rep max and add weight each round if possible.
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This article is from Lisabeth Darsh from CrossFit Watertown, and it is just so damn good I had to post it here in it's entirety. -jj
Most of us are not Marines or Navy SEALs. Not all of us are cops or firefighters. Most of us don’t live heroic lives or even talk about bravery in any real context. We know little of real need, and less of sacrifice. Instead of facing danger daily, most of us face boredom daily; there is too much of everything in America. We have wants and large appetites. Discipline is relegated to putting half a teaspoon of sugar in our tea, or buying a smaller car to save on gas, or skipping dessert. Like it or not, this is modern-day America. We are not warriors. Yet, within our microcosm of daily abundance, we CrossFit. We willingly subject ourselves to a rigorous, demanding program that brings us to our knees. Why?
Why CrossFit? Why not just go to a globo-gym and use the cupholder on the elliptical and watch the mindless television on the treadmill and push ourselves only as hard as we feel like? Why not take the easy path? Why subject ourselves to an hour of agony each day, alone in our garages, or in a group at an affiliate, driven by some crazed trainer who asks questions like, “Doesn’t that suck?” And when we gasp, “Yes!” she laughs and hoots, “Faster!” Why take the sweat-soaked, muscle-aching, tear-producing, hand-tremoring path of pain and perseverance that goes by the name CrossFit?
Because we must. Because CrossFit hurts. Because it makes us cry. Because it really sucks. Because it is the hardest thing we’ve ever had to do. Because it is the easiest thing we’ve ever had to do. Because we hate it. Because we love it. Because, ultimately, we want to know what courage really is. Because, in all of our time on this planet, we have never once put our lives on the line and learned what it really, really means to be afraid and step forward anyway. Because in the darkest depths of our workouts, in the minute of greatest pain, in that last ten Burpees of the Filthy Fifty, in the last Clean of “Linda”, in that airless, starry moment when we place one foot over the edge of the cliff and walk forward to see if the very clouds themselves will hold us up, in that moment – that moment alone -- we are truly alive.
Matraca Berg sang it best: “Leap. And a net will appear.” That net is us – the person we didn’t know we could be, the warrior within, the conqueror unleashed – that very part of us that forces perseverance, that demands discipline, no matter the consequences. CrossFit brings us to that place inside of ourselves.
In this plush, overfed part of the world that we live in, CrossFit strips us to the bone and lets us see the very marrow of our souls. And what lies there, inside of us, is not always pretty. Sometimes it is a bitter heart, or a quitter’s attitude, or a cheater’s nature. It is raw and revealed and naked. But it is us. It is who we are, who we were, and, most importantly, who we will be if we do not work harder. In that realization of our own inadequacies, however, lies our very salvation. For, within the confines of the Workout of the Day, if we’re lucky, in that moment of dedication and drive, in that frenzy of encouragement, support, and love for our fellow CrossFitters, we also catch a glimpse of our very best selves – and, if we’re observant, we see it in others too. Through our CrossFitting efforts, we see who we could become, with a little more effort, a little more honesty, and a little more courage. Just like a faster 5K time, that better self is within our grasp; if we try hard enough, if we do the work, if we believe. Try. Work. Believe.
This is the true challenge: to use CrossFit to become a better person, not just at CrossFit, but in life. Allow CrossFit to awaken that warrior within and then use this force to make a difference. How do we do this? By not settling for the easy option. By not using the phrase “good enough.” By learning to use -- to live -- words like “serve” and “sacrifice” and “community.” By doing the right thing. Always. Even when it hurts the most. Especially when it hurts the most. By living our lives so that thorough examination of our actions reveals only character, prudence, and honor. By living as a warrior should. Now, more than ever, in this overindulgent society of ours, we need warriors. We cannot continue to expect our warrior class – our Marines, soldiers, sailors, airmen, cops, and firefighters – to bear the entire burden of protecting the very fabric of our society. We all, in small ways, must do what we can in our communities to uphold values like honesty and justice and responsibility. We must be warriors in our hearts, willing to fight for what is right, and to face the enemy, even when the enemy is us. When we CrossFit, maybe in some small way, we take that first step toward mentally joining the warrior class. And then, hopefully, we take another step. Hopefully, we inspire those around us to join us in what could be described as a crusade for a better society, a better nation, and a better world. The future really is in our hands.
Leap. And the net will appear.
Lisabeth Darsh
CrossFit Watertown
Posted by Jeremy Jones at 8:12 PM | Comments (9)
March 18, 2008
080319 WEDNESDAY
Mike With his 2 pood kettlebell. He brought it in because we don't have one.
CFHQ
Fight Gone Bad
Three rounds of 1 minute of each:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Rest
DCF WOD
5-10-15-20
Push Press 115#
Ring Dips
Push Ups
100 Squats
20-15-10-5
Push Press 115#
Ring Dips
Push Ups
Post Times To Comments
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Article on Crossfit- Fatigued In 15
Video- Something else that I couldn't imagine doing
Posted by at 10:20 PM | Comments (3)
March 13, 2008
080314 FRIDAY
***0600 FRIDAY MORNING CLASS CANCELED THIS WEEK (MARCH 14th)***
Jorgy loves the Concept 2 rowing erg.
Workout:
Deadlift
5,3,3,2,2,2,1,1,1,1
Post loads to comments.
Afterward - practice handstands.
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Article(s):
Are you taking your Fish Oil pills?
At DCF we do feel that natural foods are the best way to go, and any supplementation is ancillary with few exceptions. One of them is Fish Oil, or more specifically Omega-3 Fatty Acids.
Why are our diets so lacking? First of all, if you eat wild tuna, mackerel, sardines and salmon regularly (almost every day) you probably aren't lacking. These fish are full of 'fish oil' (hence the name). But if you also eat wild game meat (Buffalo, Elk, Deer, etc) you are probably in the clear as well. Grass fed beef also is a winner when it comes to Omega-3s. These meats are are not fed with grain or corn, therefore their meat is has about the same amount of Omega-3s as the fish!
You read that correctly. Grass fed beef and wild game meat is full of the best type of fat, and is probably as healthy as eating fish. So if you aren't a big fish fan, start ordering buffalo instead, and get to Trader Joe's for some pretty decent grass fed beef. Coincidentally, our hunter-gatherer (see genetic) ancestors only had access to wild fish and game, therefore their diets were chock full of these good fats.
All that being said, fish and grass fed beef are hard to get every day. And if you don't cook and eat grass fed beef right away it can take on that "gamey" flavor everyone hates. That is where Fish Oil Pills come in. Go out, buy some fish oil pills and take a few with every meal. Reap the rewards without dealing with "fishiness" or "gameyness".
Today's articles focus on Omega-3s and brain function, but the benefits don't stop there. Look through the archives for a ton of more articles on Fish Oil and Omega-3s.
Typical low Omega 3 diet of Americans place kids brains at risk
Fish Oils could protect the brain from decline
Omega 3's protect against Parkinsons, study says
Eating Fish, Omega-3s, fruit and veggies lowers risk of memory problems
Posted by Jeremy Jones at 7:52 PM | Comments (5)
March 12, 2008
031308 THURSDAY MORNING and "Tommy V"
***FRIDAY 0600 CLASS CANCELED THIS WEEK ***
The Shed's a great place to hang out with common minded friends
Lose your Breakfast with Luca:
10-9-8-7-6-5-4-3-2-1
Box Jumps
Push ups
Squats
Chair dips
Lunges
Post times and comments
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Hormonally intelligent exercise A great article a must read for all CrossFitters. Check it out
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Motivational poster of the day
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*UPDATE*
Sadly, there is another Hero Workout:
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Posted by at 8:30 PM | Comments (8)
March 11, 2008
080312 WEDNESDAY
Bryan loves kettlebell swings so much he just winks at the camera, while Carry shows good range of motion form in the background.
Workout:
Run 5 k
Post time to comments.
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Video: Dutch From CrossFit ATM in Texas doing 34 rounds of Cindy.
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"Hump Day" Article:
Sexual performance may hold key for men's health
“What is less well known is that not only blood vessels to the heart are affected by obesity but similar effects occur with the blood vessels to the penis with resulting erectile dysfunction and poor urinary tract function. "
Sounds like evolution at work to me. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:48 PM | Comments (3)
March 7, 2008
080307 FRIDAY "CrossFit Total"
Moises is one of the most recent inductees to the Muscle Up Club (a few weeks ago anyway).
Workout:
"CrossFit Total"
Work up to your 1 rep max in the following exercises, taking as much time as needed.
Back Squat
Strict Press
Deadlift
Post loads and combined total to comments.
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Video: Attitude means more than limitations.
(He plays baseball too)
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Article(s):
Low testosterone linked to depression
"A study of about 4,000 men aged over 70 found those with lowest testosterone were three times more likely to be depressed than those with the most."
"They found those men whose level of free testosterone was in the bottom 20% were three times more likely to be depressed than those in the top 20%."
"A previous study of 800 men over the age of 50 found that those with low levels of testosterone had a 33% increased risk of death over an 18-year period than those with higher levels."
"Testosterone replacement therapy has also been shown to help elderly men with mild Alzheimer's disease.
Research has suggested that levels of testosterone in men of all ages are falling."
Exercise prescribed to help depression in UK
Posted by Jeremy Jones at 8:16 PM | Comments (6)
March 4, 2008
080305 WEDNESDAY "Filthy Fifty"
Darren left a puddle at the Shed so big it didn't go away after 4 hours (after we disinfected the floor). He also just completed "Linda" as prescribed at 215 bodyweight! (322 deadlift, 215 bench, and 162.5 clean) STRONG WORK.
Workout:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
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Video: You're never too old to start. You're never too old to lift. You're never too old to kick ass.
Now shut up and go lift.
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Article(s):
Exercise linked to lowered stroke risk
“This study is the first to suggest that there may be a significant independent association between cardiorespiratory fitness (CRF) and fatal and nonfatal stroke in men and nonfatal stroke in women,”
"Men in the top quartile (25 percent) of CRF level had a 40 percent lower relative risk of stroke compared to men in the lowest quartile."
"Among women, those in the higher CRF level had a 43 percent lower relative risk than those in the lowest fitness level."
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For more information about training into the "golden years" be sure to check out Clarance Bass' website (it is on our "Friends" list for a reason!)
Posted by Jeremy Jones at 8:27 PM | Comments (15)
March 3, 2008
080303 MONDAY "Linda" aka "The 3 bars of death"
Kicking ass and taking names: Yesterday's Fight Gone Bad.
Workout:
"Linda"
10,9,8,7,6,5,4,3,2,1 rep rounds of the following lifts for time:
Squat Clean (75% of your bodyweight)
Bench Press (100% of your bodyweight)
Deadlift (150% of your bodyweight)
If you can't handle the weights as prescribed, scale back the weights accordingly. "Rep rounds" means do 10 reps of each exercise, then 9 reps, then 8 reps. . . down to one.
Post weights used, and total time to comments.
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Article:
Women who suffered abuse as children spend more on health care
"Middle-aged women who suffered physical or sexual abuse as children spend up to one-third more than average in health-care costs, according to a long-term study of more than 3,000 women. Even decades after the abuse ended, these women used health services at significantly higher rates than did non-abused women, the research found."
"Women who had no history of abuse spent an average of $2,413 a year (in 2004 dollars) on health care costs. Women who were sexually abused only paid an average of $382 a year more, those who were physically abused spent $502 more, and women who suffered both types of abuse spent $790 a year in additional health care costs."
Posted by Jeremy Jones at 8:47 AM | Comments (11)
February 29, 2008
080301 SATURDAY
Mo and Jimmy crank out Fran.
Workout:
5 rounds for time of:
* 7 pull-ups
* 7 thrusters (75#)
* 7 burpees
(This one comes from the "Ass Whooping Chronicles" posted on the CF mainpage)
Post time to comments.
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Article:
How the media disses low-carb diets from Dr. Eades
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Woman's Weightlifting Athens Olympics:
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(a great article from Lisabeth Darsh at CrossFit Watertown)
"Why Not Roar?"
"I’m a woman and I’m confused: I love CrossFit even though, according to the dominant theories on women and competition, I should not. CrossFit, with its quasi-military culture, posting of standings, and inherent performance-oriented hierarchy should make me want to run screaming in the other direction toward some scrapbooking club or, at least, a nail salon. (Lucky for me, I don’t like either place. In fact, I’d rather have my nails pulled out than endure another vacuous conversation centering on hair or nails or whether somebody’s butt looks big in a pair of jeans.) CrossFit is a competitive beast. We grunt, lift heavy weights, talk about “snatches” and, when someone fails to meet our standards, we call them the pejorative term for a kitty. I’m not certain this is what our grandmothers would call “normal” behavior for women. . ." (Click the link above for the full article.)
Posted by Jeremy Jones at 7:47 PM | Comments (6)
February 28, 2008
080229 FRIDAY
Chris after a WOD trying not to pass out.
CFHQ WOD for Thursday
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
or
G.I. Jane
100 Burpee Pull-Ups for time
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Question...
Recently there has been talk about the Crossfit games. Many have voiced to me that if given the chance I should take the opportunity to compete. I am not convinced that i am quite ready to compete with the crossfit greats: OPT, AFT, Josh Everett, Freddy C., Greg Amundson, Brenden, or any of the other crossfit elite that appear on the main site's videos. What are your opinions? Is anyone else planning on going? Are there any DCF trainers/regulars who are planning on competing?
video- Kids From Crossfit Brand X In The Crossfit Games
Posted by at 4:30 PM | Comments (15)
February 25, 2008
080225 MONDAY "Sleep Special"
+++ OUR CALENDAR HAS CHANGED!! 18:00H Class Now 18:30 ++++
Our namesake: Mount Diablo
Workout:
As many times as possible in 20 minutes:
Run 200m
20 sit ups
20 lunge steps
Post rounds completed to comments
Then,
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
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Articles:
Today is Monday and I am feeling particularly sleep deprived. On that note, here are some recent studies relating sleep, health and longevity.
Nighttime light linked to cancer
" The findings of the study, which combined satellite images with local breast cancer statistics, support the theory that too much light at night raises the risk of breast cancer by interfering with the production of melatonin, The Washington Post reported Wednesday.
The researchers found the breast cancer rate in areas with average night lighting to be 37 percent higher than in communities with the lowest amount of light. "
Daytime Dozing Stroke Warning
"These included while watching TV, sitting and talking to someone, sitting quietly after a lunch without alcohol and stopping briefly in traffic while driving.
The risk of stroke over the next two years was 2.6 times greater for people who reported "some dozing" compared to those with no dozing.
Among those who reported "significant dozing" the risk was 4.5 times higher.
Previous research has shown that people who suffer from sleep apnoea - short periods when breathing stops during sleep - have an increased stroke risk.
It could be that daytime sleepiness is a sign of sleeping poorly at night because of sleep apnoea.
Every year around 150,000 people in the UK have a stroke. "
Sleepers blood pressure at risk from jet noise
"Volunteers' blood pressure increased after exposure to a noise louder than 35 decibels - whether it came from overhead aircraft, or snoring."
"Aircraft noise caused an average increase in systolic blood pressure of 6.2 mmHg and an average increase in diastolic blood pressure of 7.4 mmHg."
"The researchers have calculated that for every extra 10 decibels of aircraft noise the risk of hypertension is increased by 14%."
There is no such thing as a good night's sleep
"Those who changed their sleep habits by cutting the time in bed from 7 to 5 or less hours were 1.7 times more likely to die, and twice as likely to die from cardiovascular problems."
Early rising no good for the heart: study says
"You can use those weekends to get some recovery sleep," she said. "It does seem to be, that certainly for your cognition and memory and reaction time, all those things can recover quite quickly, but you have to give yourself that good opportunity for sleep."
Posted by Jeremy Jones at 9:36 AM | Comments (0)
February 19, 2008
080220 WEDNESDAY
JJ at Motor City CrossFit
Wednesday SEAL training
5 rounds for time of:
15 Dumbell Clean and Jerk (40lb dumbells)
15 Pull ups
Run 400 meters or row 500 meters
Post times, weights, and comments about JJ to comments.
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Download a Podcast of Mark Rippetoe- Rippetoe Audio>
"Coach Rip" is a pillar in the CrossFit community as well as the owner an operator of CrossFit Wichita Falls. His no bullshit coaching and life lessons have made him a favorite at Diablo CrossFit for a long time.
Don't forget to check out his books at The Aasgaard Company.
Posted by at 6:00 PM | Comments (9)
February 18, 2008
080218 MONDAY
A throwback picture of our own Rob Barnum in the park.
From CFHQ
Front Squat
1-1-1-1-1-1-1-1-1-1 reps
For those who did not do this weekend
SEAL Training
100 slam balls
100 alternating med ball push ups (50 each hand)
100 ball jumps (jump side to side over ball)
200 meters overhead walking lunge (100 meters right hand 100 meters left hand)
post time and weight to comments
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Article- from Mike E. on Joe Dube a worldclass olympic lifter
THE “FORCE OUT” REP SQUAT SYSTEM
Video- Parkour is rediculously fun
Posted by at 12:14 PM | Comments (1)
February 15, 2008
080216 SATURDAY "Fast Filthy"
Trainer Nate shows excellent "Post Workout Nap Form". Good job Nate.
Workout:
Do you want to know what it takes to get a 20 minute "Filthy Fifty"?
Try this one on for size:
"Fast Filthy"
Perform as many repetitions as possible in 2 minutes for each of the following exercises:
Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings, 1 pood
Walking Lunge, R,L,R,L steps
Knees to elbows
Push press, 45 pounds
Back extensions
Wall ball shots, 20 pound ball
Burpees
Double unders
Post total repetitions to comments, or post total for each exercise if you can keep track.
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Video: Maybe we should get this instead of hanging our rope back up? Aren't machines great?
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Article:
Probotics may protect endurance athletes from illness
"Probiotic supplements reduce the number and length of infections suffered by long-distance runners, Australian research has found."
". . . Over the four months, all 20 received two month-long courses of pills - one containing the bacterium Lactobacillus fermentum, and the other containing no active ingredients.
All the athletes then recorded any days in which they were suffering from symptoms such as coughs and runny noses.
They then compared the toll of illness across the group, finding a total of 72 days in which people taking the "dummy" pills complained of symptoms.
When the same number of "probiotic" days was examined, only 30 were hit by illness. "
Too bad they only studied endurance runners. They are notorious for being overtrained and under rested (leading to injury and illness), and Professor Jeremy Nicholson does make the good points at the end. But I do hope they are able to do more studies using a more diverse (and larger) pool of athletes in the future. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 8:28 PM | Comments (7)
February 12, 2008
080213 WEDNESDAY "Nate"
Unfortunately, CrossFit has another Hero workout.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Click "Continue Reading" Below for more information about Nate's background.
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Article:
Brian one of our coaches now starting his own branch a ways south of Mt Diablo has been helping with the wrestling team of McNair High School. Now McNair Has it's first league championship.
Congrats McNair, and Congrats Brian!
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From: CAROL SHEA PORTER: HONORING THE LIFE OF CHIEF PETTY OFFICER NATHAN H. HARDY 02/07/08
The SPEAKER pro tempore. Under a previous order of the House, the gentlewoman from New Hampshire (Ms. Shea-Porter) is recognized for 5 minutes.
Ms. SHEA-PORTER. Mr. Speaker, I rise today to honor the life and sacrifice of a patriot, Chief Petty Officer Nathan H. Hardy of Durham, New Hampshire, who was killed in action on Monday, February 4, while serving with the Navy SEALs in Iraq. Nate died doing what he loved. He loved our great country, and his life serves as an example to my State of New Hampshire and to our country.
We also honor the bravery and sacrifice of Chief Petty Officer Michael E. Koch of State College, Pennsylvania, who was killed alongside Nate in Iraq on Monday. They were brothers in arms and will not be forgotten.
After graduating from Oyster River High School in Durham, New Hampshire, Nate enlisted in the Navy on November 4, 1997, with the ambition to become a Navy SEAL. He graduated from boot camp at Recruit Training Command in Great Lakes, Illinois, in January 1998 and in the same month entered Basic Underwater Demolition SEAL training in Coronado, California, Class 221.
Nate was a stellar SEAL, and he lived the life of a SEAL each day. His military awards and decorations include the Bronze Star, two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, Armed Forces Expeditionary Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, Kosovo Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, three Sea Service Deployment Awards, NATO Medal, the Expert Rifle Medal, and the Sharpshooter Pistol Medal.
Beyond being a remarkable SEAL, Nate was a loving husband, a happy new father, a dedicated son, a loyal friend, and a role model to many in New Hampshire and across the country. Nate embodied the ethic of Cincinnatus who, when called upon to serve and defend Rome, gave all of his effort and determination; but when conflict ended, he returned home to enjoy his family and friends. He did not glorify himself as a hero, because true heroes do no such thing. He was as humble as he was brave.
Like Nate, I graduated from Oyster River High School in Durham. Ours is a close-knit community and Nate and his family have played an integral role in its unique camaraderie. I've spoken to many of his friends, and it's clear they will always miss him, but each will carry a piece of him forever. Because he had a passion for so many varied interests, including sports, art, books and music, Nate touched people in different ways. Each one of his circles of friends has a unique perspective on Nate that they call their own because of his eclectic interests. All of them, though, will always feel his love, celebrate his life, and remember his great passion for living.
In addition to his friends, Nate leaves behind his brother, Ben; his mother, Donna, an administrative assistant at the University of New Hampshire; his father, Steve, a professor at UNH; his wife, Mindi; and 7-month-old son, Parker. The community was called upon to support the Hardy family when their eldest son, Josh, died after waging a long battle against cancer in 1993. The Hardys showed courage at that time, and Durham rallied to their support. The community is ready to support them again at this time, united by the memories of this remarkable young man.
Mindi and Parker are especially in our hearts at this time and will always be, even after the immediate pain recedes.
Down the street from this hallowed floor is the Department of Veterans Affairs. On its side stand President Lincoln's words: ``To care for him who shall have borne the battle, and for his widow and his orphan.''
Our patriot, Nate, bore the battle and the people who cared so deeply about Nate will now care for Mindi and Parker. Friends and family will share stories with his wife and son, stories that they will carry in their hearts forever. Parker will know not only that his father was brave, but that his father was a good man, a man of character and conviction.
Nate Hardy enriched our New Hampshire and our country. We were blessed to have him, even for such a short while. May he rest in peace, and may his family find comfort in knowing that he was loved and respected by all.
Posted by Jeremy Jones at 8:21 PM | Comments (3)
February 11, 2008
080211 MONDAY
Things we miss at The Shed. Sarah and the rope.
From the devious mind of Jorgy
25*25's
250 meter row
25 tire flips
25 Tire Sledghammer hits
25 slam balls
25 push ups
25 sit ups
25 jump squats
25 push press 45#
25 SDHP 45#
25 pull ups
25 back extensions
25 knees to elbows
25 wall ball shots
25 walking lunge steps
25 kb swings
25 box jumps
250 meter run
25 knee jumps
25 med ball squat cleans
25 one arm snatches- 10 each arm
25 squat thrusts
25 seconds of an Lsit
25 suitcase deadlifts
25 ring rows
25 double unders
There is no particular order to complete as rx. just do the movements and post your times to comments.
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Article: Integrating Olympic Lifting Into Crossfit Workouts
Video: I Wanna Be A Bartenda
Posted by at 1:00 PM | Comments (5)
February 8, 2008
080209 "Your Very Best"
Watch this video until the end. (I don't know where Ross gets this stuff!)
Next time you are starting a workout, don't hope to get a good time. Just do your very best, every workout, and you will dominate. Don't let your mind defeat you before you have started.
Workout: (From the CrossFit main page)
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments. And compare yours to the times posted on the National Site.
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Articles:
Television causes hypertension in obese kids
"Children watching 2 to 4 hours of TV had 2.5 times the odds of hypertension compared with children watching 0 to <2 hours. The odds of hypertension for children watching 4 or more hours of TV were 3.3 times greater than for children watching 0 to <2 hours of TV. "
Three studies showing video games encourage violence and hostility in young boys
"The authors found that respondents who had more exposure to violent video games held more pro-violent attitudes, had more hostile personalities, were less forgiving, believed violence to be more typical, and behaved more aggressively in their everyday lives."
"It found that children who played more violent video games early in the school year changed to see the world in a more aggressive way, and became more verbally and physically aggressive later in the school year -- even after controlling for how aggressive they were at the beginning of the study. Higher aggression and lower pro-social behavior were in turn related to those children being more rejected by their peers"
Early exposure to violent TV promotes aggression in boys
Get the kids off the couch and into sports and the outdoors. The fate of the civilized world might just depend on it. -jj
Posted by Jeremy Jones at 7:48 PM | Comments (12)
February 7, 2008
080208 FRIDAY
This main website for the graphic is Weight.com. I found it on Ross Enamait's training blog
Workout: (from Eva T's blog)
Run one mile, stop every minute to do 20 air squats.
Post time and number of squats to comments.
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There is a new CrossFit Box in Santa Cruz, brought to you by Eva, Annie, Michele, Robb, and Jim!
With a line up like that, you can expect more big things in the Mecca of CrossFit.
Crossfit Santa Cruz Central.com
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And since Eva's many talents include breaking records, hearts, and plaque buildup. . here is a tooth related article:
Treating your periodontal pockets will help your pocketbook
"Researchers found that cumulative health care costs were 21% higher for those patients with severe periodontal disease than those with no periodontal disease."
Maybe we can start getting the major healthcare providers to start taking dental into account (for their own sake). -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:55 PM | Comments (5)
February 5, 2008
080206 WEDNESDAY
Post WOD cool down. . . Jimmy puts the tire away upstairs.
Workout:
"The Bear" makes a return.
The Bear Complex: Choose a bar weight that you can complete at least one full repetition. The complex is a power clean, front squat, push press, lower the bar behind the head, back squat, push press, lower the bar back to the ground = 1 rep.
As many repetitions as possible in 3 minutes with 3 minutes rest in between rounds. 5 rounds total.
Post the weight used and the number of reps for each round to comments.
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Video: Do you still have excuses?
Dustin Carter is the man.
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Article:
Mississippi Lawmaker wants to ban restaurants from serving fat people
Posted by Jeremy Jones at 8:47 PM | Comments (6)
February 4, 2008
080205 TUESDAY
Moises of the Oakland sheriff department just got invited to take the Swat team's test, good luck Mo you'll nail it for sure
Lose your Breakfast with Luca:
ALL RIGHT LET'S START TO SEE THOSE NEW YEAR RESOLUTIONS AT WORK
FIRST OF THE YEAR: FIGHT GONE BAD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. We are going for the 3 rounds score.
Post score and comments
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Posted by at 8:30 PM | Comments (3)
080203 SUNDAY "A big Fat myth"
Clip from a new movie called "Fat Head - You've been fed a load of bologna"
Workout: Complete as many rounds as possible in 20 minutes -
200m run
30 push press (45lb men, 25lb women)
20 walking lunges (25lb dbs for men, 15lb dbs for women)
10 pull ups
Post number of rounds and fractions of rounds completed in comments.
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Article:
Cholesterol appears to be critical for strength and muscle gain
"At the conclusion of the study, the researchers found that there was a significant association of dietary cholesterol and change in strength. In general, those with higher cholesterol intake also had the highest muscle strength gain.
Cholesterol circulating in the blood also appeared to have contributed to greater muscle gain in the participants, Riechman said.
“One possible explanation is through cholesterol’s important role in the inflammation process,” he noted.
“As you exercise, your muscles can become sore because they are rebuilding muscle mass. More cholesterol may result in a more robust inflammatory response. We know that inflammation in some areas, such as near the heart, is not good, but for building muscles it may be beneficial, and cholesterol appears to aid in this process.” "
Posted by Jeremy Jones at 8:22 AM | Comments (3)
February 1, 2008
080202 SATURDAY
Don't mess with this Chick.
Workout:
Max pull ups in one set
Overhead Squat going up in weight each round until failure:
5, 3, 3, 3, 3, 3,
Max pull ups in one set again.
Post most pull ups completed and highest OHS weight used to comments.
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Video:
I guess it is time to sell the bumpers and the rings. . . we need space for a fleet of these chairs! -jj
P.S. yes it is a 'real' "fitness" device.
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Article:
Current training for back pain and "back belts" shown ineffective for worker's back pain
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 PM | Comments (4)
January 31, 2008
080131 FRIDAY
Jon Gilson from 'Again Faster', JJ from Diablo CrossFit, and Ryan Atkins from Crossfit Milwaukee (these are some 'major players' in CrossFit, as well as being fire breathers).
(a couple more pictures from the seminar if you click "Continue Reading" below).
Workout - 4 rounds for time:
10 squat cleans (135lb)
20 sledge hammer swings (10 lb sledge)
10 ring dips
500m row
NO 8 AM TOMMOROW
Post time to comments.
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Video: What's Your Excuse?
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Article(s):
Ketogenic Diet Tames Seizures (full article in "Continue Reading" below)
"Experts stress that the diet can have side effects and should be attempted only under strict medical supervision. Most recommend it only for children with uncontrolled epilepsy who have tried several drugs that failed to reduce their seizures.
"We always want to make it clear to families that we don't see this as a more holistic approach to epilepsy care," "
Why Not!? It says in the article that this diet has been around since "Biblical Times" (and before if you believe in the whole paleo/caveman thing). What is wrong with trying a diet that is perfectly healthy and normal? -jj
Modified Atkins diet can cut epileptic seizures in adults
"Results showed that about half the patients had experienced a 50 percent reduction in the frequency of their seizures by the first clinic visit. . . Side effects linked with the diet, such as a rise in cholesterol or triglycerides, were mild. A third of the patients dropped out by the third month, unable to comply with the restrictions."
What!? These people went from an average of 10 seizures to less than half, and they were unable to comply with the restrictions. Wow.
In the past I have posted articles on how ketogenic diets have been shown to prevent cancer (even in terminal patients). Why are doctors so afraid to prescribe a way of eating that is perfectly healthy and NORMAL? -jj
Post thoughts to comments.
CrossFit Newport Beach Running and Endurance Cert Photos:
Brian Mackenzie lecturing at the CrossFit Running and Endurance Seminar. It was a combination of lecture with Power point and videos, drills, running, workouts, and even video analysis of your own running form.
Some of the people you'll find in this photo are: Eva T. (yes "The" Eva T.), Andy P. (Petranek Fitness), Micheal Latch (Valley CrossFit), C.J .(CrossFit San Diego), and Jon Gilson (Again Faster).
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Diet helps tame seizures
By Sandy Kleffman
STAFF WRITER
Article Launched: 01/29/2008 03:06:20 AM PST
LAFAYETTE -- Without hesitation, Cathy Holt can tell you how long it has been since Noah's latest seizure. The Lafayette mother keeps a running total. Her blond, blue-eyed 4-year-old has been seizure-free for 40 weeks.
That is a life-altering change for Noah, who had been averaging a seizure a week since he was 6 months old. The longest one lasted three hours. Many ended in a hospital emergency room.
Noah tried state-of-the-art medications to control his epilepsy, without success.
A low-tech approach transformed the boy's life -- a strict high-fat, low-carbohydrate diet that defies all good-nutrition recommendations.
Known as the ketogenic diet, it has been around since biblical times and has gone in and out of favor.
Instead of fruits and vegetables, Noah's meals often include heavy cream, bacon and butter laced with cinnamon.
Why and how the diet works remains a mystery.
But Children's Hospital Oakland, Kaiser Permanente, the Lucile Packard Children's Hospital at Stanford and other institutions have put scores of epileptic children on the diet, with varying degrees of success.
Experts stress that the diet can have side effects and should be attempted only under strict medical supervision. Most recommend it only for children with uncontrolled epilepsy who have tried several drugs that failed to reduce their seizures.
"We always want to make it clear to families that we don't see this as a more holistic approach to epilepsy care," said
Karen Amorde-Spalding, clinical nutrition manager at Children's Hospital Oakland. "It comes with its own set of risks and complications."
The risks include serious constipation, kidney stones, gallstones and pancreatitis.
But for some who have tried nearly everything else with no luck, the diet can have a dramatic effect.
A little more than a mile from the Holts, the Cortessis family shares a similar success story.
Five-year-old Niko used to have as many as 25 seizures a day. Sometimes he would have staring spells. At other times, he would suddenly faint, dropping and hitting his head.
His family tried at least five medications, but none stopped the seizures, and they did not like the side effects.
"He was a zombie," his father, John Cortessis, said. "He retrogressed in his language skills, his social skills."
Now, Niko, who has been on the ketogenic diet for nearly two years, has been seizure-free since April 7, 2006.
His parents have just begun the nerve-wracking process of weaning him off the diet, fearful that the seizures will return. Health experts prefer that children not remain on the diet for much longer than two years.
For many children, the seizures will have halted permanently. For others, the seizures return, and experts will continue searching for ways to help them.
The experience has bonded the two Lafayette couples -- Cathy and Bryan Holt and John and Kirstin Cortessis, who were once strangers. They now understand one another in a way few others can.
"Kirstin has become one of my dearest, closest friends," Cathy Holt said.
Niko and Noah are being treated at Children's Hospital Oakland.
The ketogenic diet essentially puts children in a starvation mode.
Normally, the body burns carbohydrates for energy. Without carbohydrates, it starts burning fat.
The liver then produces ketone bodies, which circulate through the body, including the brain, and become concentrated in the blood, said Amorde-Spalding of Children's Hospital Oakland.
The children are placed on a strict diet with about 90 percent of their total calories coming from fat.
Their urine is tested regularly to ensure that it is concentrated with ketone bodies, indicating they remain in a fat-burning stage.
The Bible mentions people fasting to end their fits, which are believed to have been epileptic seizures.
The current ketogenic diet was developed in the 1920s to treat epilepsy but began going out of favor in the 1940s as anti-epileptic drugs became available.
The diet catapulted back into popularity in 1994 when a movie executive who had a child with uncontrolled epilepsy took him to Johns Hopkins medical center. There, a ketogenic diet halted his seizures.
His father promoted the treatment and produced a 1997 made-for-television movie starring Meryl Streep, "First Do No Harm."
The regimen bears some similarities to the Atkins diet, which also puts people in a fat-burning state, but the ketogenic diet is much more controlled.
Families must weigh each bit of food and calculate the proper proportion of fat to carbohydrates. Dietitians such as Amorde-Spalding develop plans to ensure that young people receive enough calories to grow properly.
To start the diet, children often spend three days carefully monitored in a hospital as they switch into a fat-burning stage.
The diet seems to work best in young children, said Dr. Dan Birnbaum, head of neurology at Children's Hospital Oakland.
"It's hard to know whether the diet cures the epilepsy or just stops it so the brain can mature and get beyond the problem," he said.
It may be that the diet changes some biochemical pathways, resulting in improvements for some children, said Dr. Joseph Sullivan, director of the pediatric epilepsy center at UC San Francisco.
"As a result, other chemicals are increased that are known to have anti-seizure effects," he said. "But it's not well understood."
Kaiser Permanente started its program 15 years ago. Among 300 Northern California children it put on the diet, about 20 percent have become seizure-free, and 75 percent to 95 percent have had some improvement.
"It doesn't work for everybody, so it is not a panacea," said Dr. Calvin Wheeler, Kaiser subchief of pediatric neurology in southern Alameda County. "It is not a first-line treatment for seizures."
The diet can put families to the test. Both the Holts and Cortessises locked their refrigerators and pantries to keep their sons from eating prohibited foods.
They also had to make sure well-meaning relatives or neighbors did not slip their child a cookie or piece of cake, which could prompt another seizure.
But the families say the diet has been remarkable and the boys have adapted to the restrictions.
Noah "prays for no seizures," Cathy Holt said
The Cortessises are slowly increasing the percentage of carbohydrates in Niko's diet, hoping the seizures will not return.
"Once you've been there, you don't want to go back," Niko's father said.
Reach Sandy Kleffman at 925-943-8249 or skleffman@bayareanewsgroup.com.
Posted by Jeremy Jones at 7:57 PM | Comments (2)
January 30, 2008
080131 THURSDAY
DIABLO CROSSFITTERS ARE SO FAST YOU CANNOT CATCH THEM ON CAMERA
GOT THEM!!
Lose your Breakfast with Luca:
Today we are strengthening up with some power cleans, build that explosive speed and power
Wod 1 3x5 power cleans
Wod 2 Rose's revenge, for time:
21-15-9
Burpees
Pull-Ups
K-Swing
Post time and comments
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TALK ABOUT ADAPTATION
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Article:
Study explains how protein keeps hunger at bay
Posted by at 8:30 PM
January 29, 2008
080130 WEDNESDAY
Myself at CrossFit Newport Beach attending the first CrossFit Running and Endurance Seminar, with Jeff Alexander in the background teaching some basics of Trigger Point Therapy.
Promo video for CrossFit Newport Beach:
Great facility, awesome staff.
Workout:
Run six 400m timing each run individually. Rest 1.5 minutes between intervals. Try and maintain the most consistant times.
Post times to comments.
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This article from Mike E.was posted on Sunday, but I wanted to highlight it a little more thoroughly. - Nutrition and Physical Performance from four gold medalists.
Below I pulled out just some of the gems that we also promote. It is remarkable what you can find with literally more than 100 years of gold medal athletic training information.
Excerpts from Billy Mills (1964 Olympic games gold medalist in the 10k - 28:24.4 - the first American to win a gold in the 10k, and a feat that nobody in the western hemisphere has repeated)
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"Know your desires, know yourself, and succeed."
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I incorporated seven components into my training: 1) endurance activities, 2) speed endurance work, 3) sheer speed training, 4) strength training, 5) recovery and rest, 6) focus, and 7) visualization.
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. . .On the basis of my test results, this doctor suggested that I follow a diet higher in protein than my regular dietary pattern. I followed his advice and started taking 75–100 grams of powdered protein supplement daily. At that time I weighed approximately 150 pounds. I believed at the time that I could not get enough protein from my regular diet and that I had to supplement it with powdered protein.
At the time I was taking this high protein supplement, also followed a very simple, traditional, Lakota (Sioux) four- day dietary cycle. Elders on the reservation had told me: ‘‘Billy, why
don’t you do this; this is what we did in the old days. We would eat something from the air, the next day something from the water, the next day something on the ground, and the fourth day something from inside the ground.’’ The Lakota Elders also suggested that I include a color plan with my food pattern that represented earth colors: brown, green, red and yellow foods, they said, would provide me with the best diet. Their advice, of course, meant that I consumed a wide variety of of fruits, vegetables, beans, nuts and seeds.
After following this dietary plan, I observed that my physical and mental toughness increased. My ability to focus on athletic goals—the Olympics—became unbelievable, and my spiritual strength and spiritual empowerment increased many times over and provided me with mental toughness.
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Excerpts from Bruce Baumgartner (possibly the greatest wrestler in American history with 13 metals in Olympic and world competition)
My belief is primarily in my training. Currently, I train using a three-day cycle. I will have three hard days, when I practice twice a day. On each of these three days I will include in my training weight lifting and cardiovascular activities, which for me means bicycling or Air Dyne, rowing, running and stepping machines. In the aftenoon I do several types of combative wrestling for 30 - 40 minutes.
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Although I take dietary supplements, I believe that it is best to obtain nutrients from the foods that I eat.
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If you talk to most competitive athletes, you discover what is best for your body and what works for you. There is no specific key that fits each athlete in the country, no one specific regimen or specific diet that would work for all.
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Excerpts from Nicole Haislett (won 3 Olympic golds in 1992 as well as winning golds at the World Swimming Championships, the Goodwill Games, and is a NCAA record holder).
Swimming is a sport in which one cannot rely on distance (i.e., actual number of laps completed in the pool) to loose weight. Most people in the general public beIlieve that swimmers do not have any problem with weight or nutrition, because swimmers train hard. It is true that competitive swimmers will train for up to six hours per day, at least four hours ‘‘churning’’ water during the hardest part of the season. People would expect, therefore, that swimmers burn lots of calories, but there is an interesting issue: elite, competitive swimmers become so very efficient at swimming that their bodies do not respond easily to weight reduction.
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So I really had no actual recovery in swimming except for Sunday. As a result my teammates and I were always ‘‘broken-down,’’ always experiencing muscle fatigue, soreness and tightness in the legs, and other complaints.
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Since that time I have not had a soft drink since.
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Then I participated in the Olympic trials in 1992, and I remember that members of the women’s team at Stanford University followed a program developed by a doctor Sears, and they were eating Biosyn Bars and following his dietary plan. The Stanford team did very well that year, and five women made the Olympic team and broke several records at the trials. Their performance opened my eyes and I thought that I should at least become involved in their approach.
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Excerpts from Alfred Oerter (He is the only athlete -EVER- to win four gold medals at four successive Olympiads. And would have won a fifth consecutive if the U.S. hadn't boycotted the 1980 Moscow games).
You take a great risk in inviting somebody that was born in New York City, who lived on the lower East Side, to talk about nutrition. I believe in nutrition and I truly treat my body as a temple.
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I started all this a very long time ago. I was very fortunate to have an eccentric uncle. This man, by most standards, was truly eccentric. When I was 15 years of age he introduced me to things such as brewer’s yeast, desiccated liver and rose hips.
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Throughout my life I have not believed very many people.
If I believed one of my coaches in 1956 when I made my first Olympic team, I probably would not have even medaled at Melbourne. I received a letter from this coach that said . . . look . . . I don’t want you discus throwers, you big, heavy guys, going anywhere near a weight room. I don’t want you lifting weights.
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This presented a problem because I started lifting weights when I was eight years old in New York City. The weights were interesting and exciting. All the old-line immigrant families brought weights over with them, from the Old Country, things of strength, things to lift, things to play with. My buddies and I would go down into the basements of the old tenements in New York, and we would start playing with all that stuff. Our sport was lifting, and it was a strength thing. Lifting was not a complement to another sport. You lifted and you enjoyed it just for what it was.
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What I am really saying is this: there is a certain common sense that must be obeyed. In athletic competition you cannot look at all of the teaching and all of the learning only—it comes down to the athlete.I have thrown the discus 470,000 times in my life, give or take a few thousand. Not one throw has ever been perfect, and probably 400,000 of those throws were in a meditative state. I would begin a training session and would throw and throw. After an hour, perhaps an hour and a half, there is fatigue and pain. It enters your mind and you wake up in this intense focus environment, only to realize that there may be ten or fifteen people gathered about the area where you have been throwing, and you never realized that they had approached and were watching.
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Competition in the Olympic Games and in all athletics is an intensely personal activity. Trainers and physicians, nutritionists and physiologists have to teach their athletes to become self-sufficient.
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Posted by Jeremy Jones at 8:10 PM | Comments (6)
January 28, 2008
080129 TUESDAY
No matter what the WOD the end result is always the same
Lose your breakfast with Luca:
As many rounds as possible in 20 minutes of:
1/4 BW DB Deadlifts - 20
1/4 BW DB F. Squats - 20
1/4 BW DB Push Presses - 20
400m Farmers Walk (1/4 BW DB)
***The Catch: Count the number of times you have to put down the DB's during the 20 minutes workout time. Add 3 burpees everytime the DB's hit the ground. After the WOD, perform all burpees for time.
Post reps and number of burpees.
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Article:
Gain up to 9 years just by exercising
"It all appears to boil down to the length of structures called telomeres -- which protect the DNA on the chromosomes, the researchers from King's College London wrote in the Archives of Internal Medicine.
Many studies have shown telomeres get shorter over time, suggesting the cells are ageing or dying. The study, which extracted a DNA sample from their volunteers, found people who exercised more each week had longer telomeres."
". . .The study found people who exercised vigorously 3 hours each week had longer telomeres and were biologically 9 years younger than people who did under 15 minutes."
Posted by at 8:30 PM | Comments (3)
080128 MONDAY
Grip it and rip it.
Workout:
Do one muscle up every 30 seconds for as long as possible.
If you cannot do m/us then do 5 pull ups, 5 ring dips alternating every 30 seconds until you can't keep up any more.
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Article:
Chemical in red wine, vegetables and fruit combats high fat diet risks
Posted by Jeremy Jones at 8:26 AM | Comments (1)
January 27, 2008
080127 SUNDAY
Flutter kicks by Matt and Heather
Sunday Noon
A Mile Full Of Burpees
Jorgy's treat for the world
16* 100 Meter Sprints
10 Burpees After Each Run
or
Tabata Something Else Full Of Miles
Run1 Mile
Tabata Push Ups
Run1 Mile
Tabata Sit Ups
Run1 Mile
Tabata Pull Ups
Run1 Mile
Tabata Squats
Post Times To Comments
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Article From Mike E.- Nutrition and Physical Performance from 4 gold medalists
This article if full of amazing "gems". It just blows me away that the symposium took place in 1997.
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Video- 100 Burpees
Posted by at 3:00 PM | Comments (12)
January 25, 2008
090126 SATURDAY
DCF's JJ with Matt from Motor City CrossFit where he did the following workout:
12 - 9 - 6
Rep rounds for time of:
Burpee squat clean thrusters (45lbs)
Weighted pull ups (40lbs)
Post time and loads (if modified) to comments.
(aftermath)
With Matt's "encouragement" I was able to finish in sub 10. . . with 9:59:66.
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Article:
Staying active and moderate drinking healthier than abstaining
"Non-drinkers consumed less than one drink a week, moderate drinkers had between 1-14 drinks a week, and heavy drinkers drank 15 or more a week."
"Within each level of physical activity, non-drinkers had a 30-31 per cent higher risk of IHD compared to moderate drinkers. However, non-drinkers who had a moderate or high level of physical activity had a reduced risk of IHD of 31 and 33 per cent respectively compared to physically inactive non-drinkers. People who drank at least one drink a week and were physically active had a 44-50 per cent lower risk of IHD compared to physically inactive non-drinkers."
I have been saying this all along! -jj
Post thoughts to comments.
Posted by Jeremy Jones at 11:34 PM | Comments (2)
January 21, 2008
080121 MONDAY "Martin Luther King Jr. Day" & CFT
For a great man, let's put out a max effort.
Warm up then do a 500m sprint on the rower. Try to set a PR, then:
CrossFit Total (CFT)
Working up to a maximum single:
Back Squat
Strict Press
Deadlift
Add up the three numbers to get your CFT.
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Article:
Renegade lunch lady saving kids lives
"Half of all the Hispanic and African-American kids born in 2000 and one-third of Caucasian kids will have diabetes in their lifetime, many before they graduate college"
". . . They're "basically making money off our children's health and their future," she says. "I'm just so pissed off."
Carbs, Protein, Fat balance arguments aside (she promotes the FDA high carb, low fat pyramid - which is the shape most people become if they follow those guidelines), this woman is definitely forcing some steps in the right direction. -jj
Posted by Jeremy Jones at 9:17 AM | Comments (4)
January 19, 2008
080120 SUNDAY "Elevation"
++ NEW CLASS SCHEDULE AS OF MONDAY, JAN 21!! ++
"Stroke! Stroke! Stroke!". . . Luca is a harsh taskmaster.
Workout: "Elevation"
In 20 minutes, try to accumulate as many feet of "Elevation" as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).
Rope Climb: 6 foot and up = 12 / 6 foot and under = 11
Muscle Up (bar or rings): 5 / 4
Pull Up: 2.5 / 2
Ring Dip: 2 / 1.5
Box Jump (same for both heights): big box = 3, med box = 2, small box = 1
Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5
Tally up your reps for each movement and add it all up for a total score.
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Video (this kid has some good hops for a white guy)
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Article:
Human Hormone Blocker found to help prevent obesity and diabetes
"While the significance of its action is largely unknown, its potent and prolonged stimulation after a high-fat diet has led researchers to speculate it may play a key role in metabolizing fat. Research has shown that high fat feeding results in elevated circulating GIP concentrations, traits often found in patients who are obese with diabetes."
Posted by Jeremy Jones at 10:06 PM | Comments (3)
January 18, 2008
080119 SATURDAY
OPT gettin his sub sevin minute "Helen"
12:00 Navy SEAL Training
"Helen"
3 Rounds
Run 400 Meters
21 Kettlebell Swings 1.5 pood
12 Pull Ups
And for the really dedicated SEAL candidates...
Run 1 Mile
2 Rounds
Run 400 Meters
21 Kettlebell Swings 1.5 pood
12 Pull Ups
Run 1 Mile
1 Round
Run 400 Meters
21 Kettlebell Swings
12 Pull Ups
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Article:
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Video: Freddy Does 30 Muscle Ups For Time. The Same Freddy That Kicked Our Asses In The WOD "Diablo's Shame"
Bonus Video: 151 jump ropes in 30 seconds. Damn.
Posted by at 8:30 PM | Comments (10)
January 17, 2008
080118 FRIDAY
A picture is worth a thousand words, I borrow this one from our friends at One World:
We are trying to achieve our goals for 2008, but remember that to get there you have to reach and break through the pain's threshold, not an easy thing to do, mentally, but a must for any crossfitter.
Lose your breakfast with Luca:
For time:
Run 400m
30 Pull Ups
Run 400m
50 Push Ups
Run 400m
70 Sit Ups
Run 400m
90 Squats
Post times and comments
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Remember, harder isn't necessarily better.
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Link: the ultimate weight loss guide
What do you think?
Posted by at 8:31 PM | Comments (7)
January 16, 2008
080117 THURSDAY
0800
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For Time
Post time to comments.
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Video: Another goal is to snatch Body Weight, but how about doing 1.6 more than body weight?
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Article:
Obesity becoming a 'Lifestyle Choice' for Americans.
Post thoughts to comments.
Posted by at 8:30 PM | Comments (13)
January 15, 2008
080116 WEDNESDAY
CrossFit Games METACON workout:
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Post time to comments. (there is a 20 minute time cap)
Click here for a PDF of the results from the first annual "CrossFit Games"
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Article:
The US is in a "Baby Boomlet"
Is there a direct correlation to the increased births and the propagation of CrossFit? . . . (and does everyone else hate the word "boomlet" as much as I do?) -jj
Posted by Jeremy Jones at 6:36 PM | Comments (4)
January 14, 2008
080115 TUESDAY
Push press video filmed at CrossFit Santa Cruz
Lose your Breakfast with Luca:
For Time:
100 Push Presses 45#
row 500m
75 Push Presses 45#
row 500m
50 Push Presses 45#
row 500m
25 Push Presses 45#
row 500m
Killer shoulders work-out, Jackie's style
Post results to comments
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Article:
Post thoughts to comments.
Posted by at 8:30 PM | Comments (2)
January 11, 2008
080112 SATURDAY "Baselines"
Darren, Bryan and Mo do some double unders at sunrise.
Workout:
"DCF Newbie" for time -
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
The DCF Newbie workout is administered to all new potential clients as an evaluation of their current fitness level, as well as a baseline for people to track progress.
Then strength work:
3,3,3,3,3
Strict Press
Back Squat
Use enough weight so that you approach failure each set.
Post DCF Newbie times and weights used to comments.
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Article:
Exercise Judgment: the psychology of fitness
VERY interesting article. I wonder what all the psychologists would say about the "Kool-Aid Drinkers" at CrossFit. . . -jj
Post thoughts to comments.
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Homework: "Baselines"
A "baseline" is a point of reference usually denoting a beginning or starting point.
By now everyone should have their 2008 goals planned and written down. And if they aren't in the comments section of this post, you are slacking (don't even ask me about what a lazy puke you are if you haven't even picked your goals at all yet).
Now everyone's homework is to make an attempt for each goal and note exactly where they currently stand on making that goal and establish a "baseline". If it is consecutive muscle ups, and you have zero - that's easy. If you are trying for a CrossFit Total, it is time to do it (if you have already tried in the last month, you can use this as your baseline score).
Post your baselines on the 071229 Friday Benchmarks Post
In order to get where you want to go, you have to know where you are.
-jj
Posted by Jeremy Jones at 8:08 PM | Comments (1)
January 10, 2008
080111 FRIDAY
Darren finishes a nice split jerk (notice the 'active' shoulder).
Workout With Luca:
Did some work on a agility ladder as a Warm-Up then
For time
50 Push Ups 5 Thrusters
40 Push Ups 10 Thrusters
30 Push Ups 15 Thrusters
20 Push Ups 20 Thrusters
10 Push Ups 25 Thrusters
Post time to comments.
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Articles:
Obesity may raise the risk of still birth
"Researchers found that obese women were 40 percent more likely than normal-weight and overweight women to have their pregnancy end in stillbirth"
Mom's obesity during conception may set the stage for child's obesity risk
"Research studies have found that pregnant women who are overweight/obese are more likely to give birth to heavier babies, and the risk of overweight children becoming obese adults is nearly nine times greater than for children who are not overweight."
Overweight mothers run greater risk of having hyperactive children
"The correlation between mothers’ body mass index and child symptoms was found not only in those cases where the mother suffered from pronounced obesity but also in cases where the women were moderately overweight. Expectant mothers who were already overweight and moreover gained a considerable amount of weight during the course of the pregnancy ran a greater risk of having a child who would later show signs of ADHD than did women of normal weight who experienced the same weight gain during pregnancy."
Bottom Line: If you want a healthy pregnancy and child, deal with your own health first. -jj
Posted by at 8:19 PM | Comments (4)
January 9, 2008
080110 THURSDAY "Diablo's Shame"
Back in November of 07 CrossFit One World and Diablo CrossFit went head to head in an impromptu lunch workout. Freddie and Jolie beat Craig and I handily (although there is some debate on the number of additional reps completed by the DCF crew. . . and yes we are sore loosers).
The original workout was completed as a team workout where only one person at a time is allowed to do that particular exercise, but the exercises can be completed in any order the team wants.
Original - 2 person team, completed for time:
12 rope climbs
50 thrusters with dumbells totaling bodyweight
100 deadlifts with bodyweight
Here is the epic video:
To make this workout for one person we cut the reps in half and call it
"Diablo's Shame" - For time:
6 rope climbs
25 thrusters with dumbells totaling half bodyweight
50 deadlifts with bodyweight
If your rope breaks like ours did (see below), then sub 60 pull ups for the rope climbs.
Post time to comments.
Our rope was attached to a sheet metal beam using multiple loops of nylon tubing (2100lbs test strength). The nylon was abraded by the beam and it snapped when I was about half way up. Other than some bumps and bruises from the fall, the metal 'eye' at the top shredded my thumb (as well as spraining it pretty good). I guess I am just lucky the thing didn't hit me in the face.
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Article:
"On 1 Jan 2008 I walked 6.5 miles in freezing weather"
It is interesting how a little bit of competition can get people moving, and coming from a CrossFit background, I totally understand where this guy is coming from (as should the rest of you CFers). "Men will die for points."
I applaud Nike not for the device (not very revolutionary), but for adding the competition aspect. Great idea, and something that the Concept 2 rowing people have been doing for years. Check out the Concept 2 website for details. -jj
Posted by Jeremy Jones at 8:51 PM | Comments (8)
January 8, 2008
080108 TUESDAY
Jeremy does double unders under the new "Shed" sign.
Workout:
10 rounds for time, or as many rounds as possible in 30 minutes (whichever comes first).
3 squat cleans 135 lbs
3 split jerks 135 lbs
30 double unders
Use the same weight for the cleans and jerks. Scale the weight up or down if needed. All double unders must be attempted (no multiples of regular jumps), but count each attempt as one rep.
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Article:
9 restoration tips that will make you stronger from (EliteFTS)
Posted by Jeremy Jones at 7:12 AM | Comments (2)
January 6, 2008
080107 MONDAY
Stavi Doing Box Jumps
0800
"JORGY"
All Exercises At 80% Of One Rep Max.
1 Round
25 Box Jumps
20 Bench Press
15 Overhead Squats
10 Shoulder Press
5 Back Squat
3 Deadlift
For 80% Take One Rep Max And Multiply By .8 And That Is Your Number. If You Do Not Know What Your Max Is For An Exercise Then You Can Use Body Weight, Warm Up By Doing A One Rep Max Or Just Adding Weight Little By Little.
Post Body Weight, One Rep Max And Weight Used For Exercises In Comments
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Article- Knees To Elbows
Posted by at 9:37 PM | Comments (4)
January 5, 2008
080106 SUNDAY
Eric Going Strong During A WOD
12:00 HIGH NOON
To Start Off The Year Lets See Where We All Stand. Complete Two Sets Of Each And Rest Between Sets. Before We Can Have Goals We Have To Know Where We Are To Begin With.
2 Times
Max Number Of Pull-Ups (Full Extension-Arms Straight- Chin Over Bar)
Rest 5 Minutes
Max Number Of Squats (Hip Crease Below 90- Hips Fully Extended At Top)
Rest 5 Minutes
Max Number Of Sit-Ups (Shoulder Blades Touch Ground- Chest Hits Thighs)
Rest 5 Minutes
Max Number Of Push-Ups (Chest, Thighs, And Chin Hit Ground- Keep Plank At Top- Arms Fully Straightened For Finish)
Rest Five Minutes
Run 400 Meters For Time (Go As Fast As You Can-Running Is Self Explainatory)
Once You Drop Or Stop For More Than Five Seconds You Are Done With The Set. Your Best Set And Number Is Your Score, Remember To Do The Full Movement.
Post Scores To Comments
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Article On Resolutions Through Crossfit- Resolution 2008: Lose weight
Posted by at 6:32 PM | Comments (2)
January 4, 2008
080104 FRIDAY
Brian steams things up at 0600.
"Micro" Workout - 2 rounds for time:
500m row
5 right, 5 left kettlebell power cleans and strict press (1.5pood - or 55lb dumbell)
Then set your goals for 2008. Some of the most popular accomplishments chosen at The Shed are:
Strength:
CrossFit Total (CFT) of 1000+ lbs
15 overhead squats with bodyweight
Gymnasics:
3 consecutive muscle ups
40 or 50 (or more) consecutive pull ups
L sit times of 1min+
Metacon:
Sub 3 minute Fran
Fight Gone Bad scores of well over 300
Murph as Rx'ed in sub 45 minute times
After the "micro wod" dedicate some time to working on one (or more)of your goals.
The clock is ticking.
Post Micro WOD time and goal practiced to comments.
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Video: CrossFit intensity. Coach Glassman discusses intensity with clips from a certification seminar at CrossFit One World (if you look closely you can see DCF trainer Brian getting some during FGB).
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Article:
Naps more effective than caffeine in young people
Post thoughts to comments.
Posted by Jeremy Jones at 10:42 AM | Comments (5)
January 3, 2008
080103 THURSDAY
Best DCF Picture of 2007: Rick and Josh mid thruster, June 29, 2007.
Workout- Let's start the year with a bang
For time:
One Round of HELEN
400m Run
21 KB Swings (M 24kg/W 16kg)
12 Pull-ups
Put 2008lbs. over your head from the floor using any exercise/load/rep scheme you want, e.g. Clean & Jerk 100lbs. X 20 reps + 10lbs one-arm DB snatch (yes, the extra 8lbs. must be accounted for - this is 2008 after all, not 2000!)
One Round of CHRISTINE
500m Row
12 Deadlifts (BW)
21 Box Jumps
Post time and schemes.
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Article:
Free Weight Training Gets Workers With Rotator Cuff Injuries Back On The Job
"Resistance training, some of it job-specific, was successful in getting 90 percent of workers with severe rotator cuff injuries back to work, the majority (75 percent) at their previous job, after traditional physical therapy had failed to do so. Furthermore, all but one of the 42 employees in the study (98 percent) reported satisfaction with the resistance-training program and its outcome. . ."
". . . All 42 of the employees had been through surgery to repair their torn muscles or ligaments. All had already gone through weeks of traditional rehabilitation and physical therapy. Even so, none had been judged capable of going back to work and thus were eligible for disability and workmen's compensation settlements."
"Ninety-six percent of patients met or exceeded the physical function levels of their previous job, and 90 percent went back to work, most at their previous job. . . "
I can't say that I am surprised, but it is nice to see a study with some numbers. What I wish everyone understood is that an injury (work related OR FITNESS related) will not get 'better' if you just ignore it or quit using it altogether - i.e. it won't get 'better' than it was prior to injury, and you'll be lucky if it gets almost as good as it was. You have to let it heal, establish functionality, then make it stronger so that it won't happen again.
If you have an injured shoulder, exercise the other one until you can re-establish function. Have an injured knee, exercise the other one and work on upper body stuff. Stopping all training is probably the worst thing you can do. -jj
Posted by at 8:48 AM | Comments (7)
January 2, 2008
080102 WEDNESDAY
The warm and inviting Shed during a cold blue sunrise.
Workout - 4 rounds for time:
20 ring push ups
20 dumbbell thrusters (@35lbs each)
20 pull ups
20 walking lunge steps
200 m run
Post time to comments.
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Article:
Diet for kids brain develpment
Post thoughts to comments.
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Don't forget to post your goals for 2008 to the Benchmarks Posting.
Posted by Jeremy Jones at 8:44 AM | Comments (7)
January 1, 2008
080101 TUESDAY
*** NEW DCF 2008 CALENDAR!! PLEASE NOTICE CHANGES ***
The first wod of 2008.
DCF WOD
Tabata CrossFit Total
Squats
Deadlifts (Men 45# Dumbells / Ladies 35#)
Press (Men 35 or 25# Dumbells / Ladies 25# or 15)
Sit Ups
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Rest one minute between exercises. The score is the least number of reps for any of the eight intervals.
CrossFit WOD: Rest Day
See scores from today's crew in comments.
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You can help win this battle: be a good role model.
Article: Most states are getting fatter.
Squat Queen: Nikala 17
Sit Up Queen: Joy 15 (Newbie!)
Posted by Craig at 5:34 PM | Comments (1)
December 31, 2007
071231 Monday
One of my personal goals for 2008 is 15 overhead squats with my bodyweight (approx 210lbs). Here is a video of Nicole Carrol (CF Champion Chicka) pulling it off.
Workout:
Read Post 071228 FRIDAY "Benchmarks" and write down your goals.
Stop procrastinating.
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The "BBC Three" is putting on two television shows trying to answer one question: Can Fat People Hunt?
It says that the teens will be with the bushmen for one month. It doesn't say for the adults. One month isn't very long, but it will be interesting to find out the results nonetheless. -jj
Posted by Jeremy Jones at 2:24 PM | Comments (4)
December 26, 2007
071227 THURSDAY
Who is Gonna Win The Trophy???
The First Annual Girls And Heroes Of December Is Coming To An End. Who is Going To Take ?The Prize? We Have A Gym Full Of Worthy Candidates That Can All Steal It Away At A Moments Notice. The Scores Are Close And There Are Only A Few Days Left To Count The WOD's. So Far The Scores Are As Follows:
The Candidates On The Board-Number of Wod's/Number 1 Spots On The Leader Board
Bryan(Newbie Of The Month Candidate Also)-4/0
Darren(A True Advisary)-15/3
Stavros(Nice Filthy 50)-10/1
Luca(Doggie Squating His Way Through Life)-9/0
Nate(Number One Until Someone Else Steals His Spot)-15/0
Rick(Giving Everyone A Run For The Money)-20/8
Jorgy(Gonna Need A Week Off At The End Of The Month)-24/10
Eric(Finally Doing The Kip)-12/0
Craig(Killer Fran Time)-10/3
JJ(Called Me A Stud The Other Day!!!)-8/0
The WODs For 12/27
"Mary"
5 Handstand Push-Ups
10 One-Legged Squats
15 Pull-Ups
As Many Rounds In 20 Minutes As Possible
"Joshie"
21 One Arm Snatches 40# Right Arm
21 L Pull-Ups
21 21 One Arm Snatches 40# Left Arm
21 L Pull-Ups
3 Rounds For Time
CFHQ WOD
"Barbara"
5 Rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 Minutes Between Each Round
Post Time And Rounds To Comments
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Old People's Nutrition
Modified "My Pyramid" For Older Adults
Posted by at 4:00 PM | Comments (9)
071226 WEDNESDAY
The girls getting busy with FGB under Bryan's watchful eye.
DCF WOD:
"Elizabeth"
21 -15 -9 Reps of:
Cleans 135lbs (yes, full squat cleans)
Ring Dips
Post time to comments.
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I confess that I've always believed the 8 glasses of water a day myth, but I've been suspiscious about it. What is the problem with drinking water only when you're thirsty? None, apparantly.
Article:
Medical Myths Even Doctors Believe
Posted by Craig at 10:44 AM | Comments (2)
December 20, 2007
071220 THURSDAY
Jorgy shows the proper squat. Feet flat. Chest up and out. Abs tight. Lower back taught and arched. Use a Dynamax ball to guage your depth if needed. And, extend your hips and stand up at the top! We are watching. (20lb weight vest optional).
UPDATE: LUCA'S MUY THAI BOXING AT 6:30 TONIGHT. ALL ARE WELCOME!!
Girls Of The Day
The Dreaded "Fran"
There is no workout as simple and fast that causes more "wod dread" than Fran...
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Jackie
1000 Meter Row
50 Thrusters 45#
30 Pull-Ups
Post time to comments.
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Article: Lack of sleep may lead to fatter kids
Here's another reason to get the kids to bed early: More sleep may lower their risk of becoming obese.
Posted by Jeremy Jones at 9:45 AM | Comments (18)
December 18, 2007
071218 WEDNESDAY "Badger"
This morning Aaron read an excerpt from "Lone Survivor" Marcus Luttrel's book about Operation Redwing and the story how Lt. Michael Murphy ("Murph") was killed in Afganistan.
It is important to remember that the Hero workouts are not just devastating workouts. They are homages to great warriors who lost their lives fighting for their country. It is with deep regret that Diablo CrossFit presents a new Hero to honor:
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
Go here for more information about CPO Mark Carter, and click "Continue Reading" below for some comments about Mark Carter from the CrossFit comments page.
"It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived." General Patton (thanks to Brian McGlynn for the quote)
Now get out there and kick some ass for Mark "Badger" Carter.
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Health Article:
Fitness Level, not body fat, may be stronger predictor of longevity
SEAL chief killed in Iraq, Navy says
Staff writer
Posted : Friday Dec 14, 2007 12:03:13 EST
A Virginia-based SEAL who received two Bronze Stars with “V” devices was killed Tuesday in Iraq, according to a Navy release.
Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.
Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7.
In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force.
He received his current assignment in July 2006. Carter was selected for chief earlier this year.
“I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.”
In addition to his Bronze Star, Carter received a Joint Service Commendation Medal with “V” device, two Navy and Marine Corps Commendation Medals, two Combat Action Ribbons, and an Afghanistan Campaign Medal, among other decorations.
“Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare.”
Carter is survived by his father, mother, three brothers and four sisters.
From the CrossFit Comments Page:
"badger was one of the most humble, kindest respectable down to earth team guys i've ever met and worked with. he was one of the first people to expose and introduce me to crossfit. i can vividly remember waking up and starting my day off and hearing the rev of the c2 or the slamming of home-made balls or the dragging and pulling of weighted tires...then to see badger sweating his ass off with his earphones plugged in and zoned out. that was over a year ago and seems like yesterday that i just saw him. godspeed bro and thanks for everything. it was an honor and my pleasure to have worked for you and with you...rip and my prayers are with your family and everyone else in tacdevron 2.
sk1 russell"
"While I join everyone else in wishing Godspeed to CPO Carter, I also wanted to point out (assuming the caption is correct) that the man made E-7 by the age of 27...
That should say quite a bit about the man.
AH"
"It's hard reading through all these comments, my eyes keep welling up. #16 AH said it, not only did Carter put on Chief by 27, he did it in 9 years, and all that time in the teams. He was assigned to DEV GRU and had two bronze stars with Valor devices. This SEAL was amazing. I always find it ironic that the best among us are the ones who volunteer to put themselves between our safety and those who would destroy it. Thank you, all of you who are out there keeping us safe. God bless you Chief, I hope He is welcoming you with open arms.
HooYah Chief Carter!
adamulm"
Posted by Craig at 9:57 AM | Comments (9)
071218 TUESDAY
Darren And The Demon, Long Lost Brothers?...
Day 18 of the Girl and Hero Challenge
For Those Who Don't Know Who Would Like To Know:
The Whole Point Of This Challenge Is To Do The Workouts We Haven't Tried So We Can Finish Off The Year Knowing As Many Workouts As Possible And As Many Weaknesses We Have As Possible So We Can Start Next Year Off With Some Great Goals Of Times, Scores, And The Overall Crossfit Greatness That We Need To Have.
Updates On The Challenge
So Far The Scores Of The Challenge Are As Follows:
Jorgy-17
Rick-13
Nate-10
Craig-8
Eric-7
Stavros-7
JJ-6
Luca-5
The Leaders Of The Board As Of Today Are:
Fran-Craig-3:48
Helen-Rick-7:41
Cindy-Rob-30
Fight Gone Bad-Jorgy-338
Jackie-Craig-7:20
Nancy-Rick-12:07
Kelly-Jorgy-23:27
Angie-Craig-21:25
Barbara-Jorgy-28:57
Diane-Rob-7:35
Elizabeth-?
Grace-Rick-4:40
Isabel-?
Karen-Darren-6:58
Linda-Brian-26:35
Mary-?
Lynne-Jorgy-185
Annie-Jorgy-9:03
Nicole-Cindy-6Rounds 66 Pull-ups
JT-Darren-17:15
Michael-Nate-17:56
Murph-Jorgy-33:51
Daniel-19:54
Josh-?
Jason-?
Filthy 50-Stavros-23:16
Christine-Jorgy-9:33
Crossfit Total-Craig-890
"Lynne"
5 Sets
Max Reps Body Weight Bench Press
Max Reps Pull-Ups
Rest As Needed But Once You Drop The Weight Or Drop On Pull-Ups You Are Done With That Set.
"Josh"
21 Overhead Squats 95#
42 Pull-Ups
15 Overhead Squats 95#
30 Pull-Ups
9 Overhead Squats 95#
18 Pull-Ups
Post Times, Weights, Reps, and Rants To Comments
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Article On Fitness- Fitness Milestones
Posted by at 8:28 AM | Comments (5)
December 17, 2007
071217 MONDAY
Jimmy demonstrates amazing patience and strength as he is the only one at The Shed able to do a Turkish Get Up with the Slosh Pipe.
As many of you now know, December is "Girls Gone Wild" month at The Shed. Many of us are trying to do as many of the 'girl' workouts, hero workouts, or other CrossFit 'classics' as possible before the end of the month.
Today the 0600 class we did the "Filthy Fifty" (see the Sunday workout for the full description).
On the menu for later is
"Elizabeth"
21 - 15 - 9 reps for time:
135lb clean
ring dips
Post time to comments.
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Gary Taubes Lecturing at UC Berkeley
Gary Taubes is the author of "Good Calories, Bad Calories" and is a major player when it comes to presenting research regarding low carb diets.
You can read his pivotal NYT article here.
And you can check out what I think is the "End all, Be all" proof to quell the low carb nay-sayers at the Berkeley University lecture page here. Just send this link to them. You can watch it streaming or save it. . . just so you know - its 1 hour and 48 minutes long and 181 MB.
And thanks to Robb Wolf for the tip! (he is so my hero -jj)
Posted by Jeremy Jones at 9:32 AM | Comments (7)
December 15, 2007
071215 SATURDAY
Darren & Stav on the pulls again, mid-Murph. Together, these two Firefighters did more than 600 pull ups this week. You can understand why Stav's got gloves.
HIGH NOON
Today we had an immense amount of people. So we split off according to skill level and prior workouts.
Class One: Josh, Nate, and Mike E.
"Nicole"
Run 400 Meters
Max Reps Pull-Ups
As Many Rounds As Possible In 20 Minutes
Count Reps and Rounds
Class Two: Josh
"Murph"
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run1 Mile
Class Three: Rick
"Rick's Rowing Pain"
Row 1000 Meters
21 Thrusters
21 Sumo-Deadlift Highpulls
Row 750 Meters
15 Thrusters
15 Sumo-Deadlift Highpulls
Row 500 Meters
9 Thrusters
9 Sumo-Deadlift highpulls
Post Time, Rounds, and Reps to Comments
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Michael Murphy- A True Hero
Article: Michael P. Murphy
Posted by at 2:44 PM | Comments (11)
December 14, 2007
071214 FRIDAY
+++ Saturday Class Schedule Has Changed - No Early AM Class +++
Another satisfied customer. Darren takes a little break after a date with one of the "girls."
CF WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
DCF "Girls" Gone Wild
"Linda"
aka, "The 3 Bars of Death"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post times & weights to comments.
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We've suspected that Sarah has a genetic advantage!
Article: How women bend over backwards for baby.
Extra spinal support helps women maintain balance during pregnancy without injury.
Posted by Craig at 8:49 AM | Comments (11)
December 13, 2007
071213 THURSDAY
Rick Doing Fran Showing His True Diablo
THE GIRLS OF THE DAY
"FRAN"
21-15-9
Thrusters
Pull-Ups
Any Variation Of "Fran" Is Acceptable
"NICOLE"
As Many Rounds As Possible In 20 Minutes
400 Meter Run
Max Number of Pull-Ups
Record Rounds and Pull-Up Reps
Post Times Weights Reps And Rounds To Comments
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Article: The Thruster.
Posted by at 10:23 AM | Comments (10)
December 12, 2007
071212 WEDNESDAY
+++ NOTE CHANGES TO OUR CLASS SCHEDULE: MWF EVE & SAT +++
Throwback Pic Of Craig In The Park.
DCF GIRLS OF THE DAY
"CHRISTINE"
3 Rounds:
500 Meter Row
12 Body Weight Dead Lift
21 Box Jumps 24"
"HELEN"
3 Rounds:
400 Meter Run
21 Kettlebell Swings 1.5 pood
12 Pull-Ups
Post Time And Weight To Comments:
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Crossfit is on Wikipedia??? Hell Ya It Is
Crossfit On Wikipedia
Posted by at 1:01 PM | Comments (23)
December 11, 2007
071211 TUESDAY
This is what a DCF Karen record looks like. Coming soon to a Shed near you.....
Tuesday Morning 08:00 with Luca
DCF WOD: December Girls & Heros
Angie
For time
100 Pull-ups
100Push-Ups
100 Sit-Ups
100 Squats
Post time to comments
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Thanks, Mike E. For scientifically inquisitive minds:
Article: Aerobic vs. anaerobic muscle metabolism.
Posted by at 9:37 AM | Comments (14)
December 7, 2007
071207 FRIDAY
JJ and the "FRICK'N" Tire. (I have a love/hate relationship with that damn tire. -jj)
Workout:
0700
"Jackie"
1000 meter row
50 thrusters 45#
30 pull ups
CFHQ
"Lynne"
5 Rounds
Body Weight Bench Press
Max Pull-Ups
Rest As Needed In Between Rounds
Post Times and Weights To Comments
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Article:
UCSC Rugby Team Starts Crossfit
Posted by at 10:11 AM | Comments (4)
December 5, 2007
071205 WEDNESDAY "Kelly"
Craig "blowing off" a little steam post Kelly this morning.
Workout:
"Kelly"
5 rounds for time:
400m run
30 box jumps (24" box)
30 wall ball shots (20lb ball 10 ft)
Post time to comments.
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Video:
Here is a recent video from Mike's Gym (Coach Burgener's Gym) from the American Open in Birmingham Alabama as well as some bonus training stuff at the end.
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Articles:
Link between Marathon Runners and Skin Cancer
Signs of brain shrinkage in soccer players
and Art De Vany's Top Ten Reasons Not To Run Marathons
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 AM | Comments (13)
December 4, 2007
071204 TUESDAY
Brian attempts a 42 inch box jump.
_____________
Tuesday Evening 1900
5 x 5 front squat
Post weights to comments
Tuesday Morning 08:00 Wod with Luca
Today's WOD was a MURDER!!!:
21-18-15-12-9 reps for time of:
Deadlift
Hang Power Clean
Front Squat
Push Jerk
The rules are: you can chose your weight , you can rest in between sets
but you cannot drop the bar during sets, if you do you start from the top of the set.
Post time to comments.
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Article:
Low Carb Diet Reduces Inflammation and Blood Saturated Fat
Post thoughts to comments.
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CrossFit Allstar and otherwise heroic Fem Fatal Eva T has come out with her own calendar.
With Eva being a bona fide CrossFit hottie as well as a performance idol to many aspiring women, I expect this calendar to fly from the shelves and be in CF gyms small and large across the globe.
You can order it here at the Aasgaard Company Website (a GREAT source for materials such as Coach Rippetoe's books as well as much much more).
Posted by at 9:19 AM | Comments (11)
December 3, 2007
071203 MONDAY
Our apologies to the morning classes today. Class was canceled today due to a police investigation occurring right outside the gym. From the Contra Costa Times:
Walnut Creek Police Find Man Riddled with Bullets (full article posted in the "continue reading" link below).
I am pretty sure that this had nothing to do with us. We haven't had any workouts using bullets or firearms in what. . . 5 or 6 weeks? -jj
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Workout:
"Gymless"
As many times as you can in 20 minutes:
10 push ups
15 squats
20 sit ups
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Article:
Staph (MRSA) is more deadly than AIDS, get the facts here
(and this is why we don't allow shoes on the grappling mats. -jj)
Walnut Creek police find bullet-riddled
By Robert Salonga
STAFF WRITER
Article Launched: 12/03/2007 07:06:53 AM PST
WALNUT CREEK - The discovery of a man slumped over the steering wheel of his car riddled with bullets early this morning is being investigated as the city's second homicide of the year, police said.
Around 5 a.m., Walnut Creek police got a 911 call reporting the sighting at Crokaerts Street, a commercial street that juts out of Central Road about a block north of the intersection of Ygnacio Valley Road and North Broadway, said Sgt. Shelly James.
The man found inside a black Acura was described by police as a white man in his 30s with multiple gunshot wounds. James said it was not immediately clear how long the man had been at the location or when he was shot.
The area surrounding the car has been closed off by police, and James said she expects the area will processed as a crime scene for several hours. The suspected homicide would be the city's second of the year and also its second in as many months.
On Oct. 2, police found Evelia Ayala, 25, of Walnut Creek and Aurelio Ruiz-Navarro, 25, of Concord, dead at an apartment in the 1500 block of Third Avenue, the victims of what police called an apparent murder-suicide. In that case, police believe Ruiz-Navarro shot ex-girlfriend Ayala and then shot himself following their breakup.
Prior to that, a homicide had not been recorded in Walnut Creek since 2005.
Police ask that anyone with information on this incident contact Detective Bruce Jower at 925-943-5844.
Reach Robert Salonga at 925-943-8013 or
Posted by Jeremy Jones at 8:52 AM | Comments (13)
December 2, 2007
071202 SUNDAY
Sunday At High Noon
Daniel:
50 pull-ups
400 meter run
21 thrusters 95#
800 meter run
21 thrusters 95#
400 meter run
50 pull ups
Or
21-18-15-12
Box Jumps
Kettlebell Swings
Sit-ups
Post Time And Weight To Comments.
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Article: Sumo Deadlift High Pull
Posted by at 1:21 PM | Comments (5)
November 30, 2007
071130 FRIDAY
Mike (left) and Felipe getting their Fran pull-ups any way they can.
DCF WOD
Darren posted this bad boy a few days ago in comments. He nailed it:
6 Rounds for time:
1 min Clean & Push Jerk 50k
1 min Burpees
1 min Rest
Post reps per round to comments.
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Very good read. DCF gives you skills for life. We think you'll get your best workout here, but, if not use the skills at home or anywhere.
Article: Is Your Workout Wasting Your Time?
Posted by Craig at 12:50 PM | Comments (4)
November 29, 2007
071129 THURSDAY
DCF now has child care services!!
DCF WOD
For time, in order (20 Ring Push ups, then 15 Front Squats...and so on):
Ring Push Ups 20 - 15 - 10 -5
Front Squats 15 - 10 - 5 - 20
Rope Climb 1- 1- 1- 1
Box Jumps 10 - 5 - 20 - 15
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We know this, yet it's still helpful to hear it again:
Article: Use It Or Lose It: Physical Activity In Middle Age
Posted by Craig at 11:54 AM | Comments (13)
November 28, 2007
071128 WEDNESDAY "BarTendaz" and "CrossFit Total"
These guys are from www.bartendaznyc.com and they promote Physical Fitness, Alcohol Awareness & Self Empowerment through exercise and community.
Workout:
"CrossFit Total"
Working up to a one repetition maximum for each lift:
Back Squat, 1rep
Strict Press, 1rep
Deadlift, 1 rep
Add up the weights for each one repetition maximum for your "CrossFit Total".
Here is a link to a PDF regarding the CFT and the idea behind the creation of it.
Post your numbers for each exercise and the total to comments.
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Hump Day Article:
Too much sugar turns off the genes that control the sex steroids.
"Estimates suggest North Americans consume 33 kg (72.8 lbs!)of refined sugar and an additional 20 kg (44.1 lbs!) of high fructose corn syrup per person per year."
Post thoughts to comments.
Posted by Jeremy Jones at 10:15 AM | Comments (6)
November 24, 2007
071124 SATURDAY
Kellie showing great form on the deads. Notice her lower back arch at the start! She's checking her grip and feet, then she'll look forward and lift.
0730h WOD
3 Rounds For Time:
10 Turkish Get-Ups (35lb db)
5 Man Makers (35lb dbs)
Post time to comments.
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From the CF Main site today - the Pose running experts at CrossFit Newport Beach posted this cool drill to help teach the foot pull method.
Video: Eliminating the terrible pounding of heel to toe running.
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1st warning that someone may need full-time nursing assistance: they can't get up on their own (i.e, they can't squat). Best remedy: build muscle! CrossFit works best, I believe, because the movements are functional. Everyone must squat.
Article: Tips to build your muscle mass at any age.
Thanks, Mike, for the article.
Posted by Craig at 12:02 PM | Comments (3)
November 22, 2007
071122 HAPPY THANKSGIVING!!
+++ NO 06:00h CLASS TOMORROW - FRIDAY. 1ST CLASS AT 07:00H!! +++
Mike on his last Thanksgiving Day pull-up: this one was for the Pumpkin Pie.
| 11:00h: T-Day PAINSTORM! Painstorm X with some substitutions: 200m farmer's walk 100 pullups 100 thrusters 200m heavy bag carry 75 situps 75 snatch 200m farmer's walk 50 box jumps 50 kb swings 200m waiter's walk (switch hands at 100m) 25 push press 25 pullups | 08:00h: Helen 3 Rounds For Time 400m Run (DCF 400!) 21 Kettlebell Swings 1.5pood 12 Pull Ups |
Painstorm: all lifts with 45lb barbell. All carries & walks as appropriate for ability & bodyweight.
Post times & weights to comments!
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It may be too late for today..but for next year:
Article: Try Adding These Super Foods To Your Menu
Posted by Craig at 1:08 PM | Comments (4)
November 19, 2007
071119 MONDAY
A group of attendees "Get Some!" with a WOD at our Open House on Sunday (More Pictures after the jump).
Workout:
4 rounds for time:
500m row
20 Wall Balls
20 Kettle Bell Swings
Post time to comments.
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Article:
Pilot Program helps boost senors' activity levels and quality of life
Post thoughts to comments.
Photos from the Open House
Just getting set up.
Brian tries for a 42" box jump again right after a rather spectacular attempt that resulted in a few minor injuries.
Group Photo of the DCF Trainers as well as Mike Minium from CrossFit Oakland (center with brown cap) and Dion from CrossFit Napa (kneeling and wearing white).
Brian and Rick starting the first round of the "This Is Just Stupid" workout (aka Willie G.).
Brian beginning to take his eventual stout lead (after which Craig followed with an even greater lead) and crushing Rick and Jorgy's team.
Posted by Jeremy Jones at 1:34 PM | Comments (4)
November 16, 2007
071116 FRIDAY "Fran on Friday"
Brian prods Matt about his Deadlift form (as Matt sports some sexy, and high tech, shin protectors).
Workout:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
-Also, don't forget to compare your times against everyone else's in the world at "Logs It All" or at the CrossFit Mothership-
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Article:
Low-Carb diet may stunt prostate tumor growth
This reminds me of a recent article on Robb Wolf's blog regarding Low Carb and the reduction of tumors. His great question is why the HELL are we so afraid to start clinical human trials, especially in the case of terminal patients? Low Carb or "Ketosis" diets are have been proven to not be 'unhealthy' if done correctly. -jj
Discuss in comments.
Posted by Jeremy Jones at 9:48 AM | Comments (3)
November 15, 2007
071115 THURSDAY
Anne with good 'high and outside' elbow technique on the Sumo Deadlift High Pull.
Workout (from the CrossFit Mothership Yesterday):
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
(here is a video of Nicole from CF Santa Cruz doing Linda)
Post time to comments.
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Article(s):
I am going to declare today "Breast Day" here at DCF with three articles related to breast FEEDING (I don't know what the rest of you were thinking about . . . you bunch of gutter minded . . . ) -jj
Breast Feeding Babies Offers Them Long Term Heart Health Benefits
Breast Fed Babies Breathe Easier
Breast Feeding Cuts food allergy risk
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See Luca's 0800 WOD after the Jump below.
wOD With Luca 08:00
Even if Rick was late he still came, I like the idea of arriving on time for class I still like the fact
that he came after work, I had started my Linda by then, but in between my huffing and puffing I was able to dispense his W.O.D., good reason to rest eheh
5 Rounds for time of:
15DL(135#)
400m Run
We had some fun see you on Tuesday Morning
Posted by Jeremy Jones at 1:11 PM | Comments (3)
November 14, 2007
071114 WEDNESDAY "Chain Gang!"
Jimmy, Jorgy and Kellie demonstrating the Chain Gang Movements.
Workout:
"Chain Gang"
As many times as you can in 20 minutes:
20 sledge hammer swings (16lb sledge for men, 10lb for women)
10 virtual shovel lifts (oly bar with one 45lb plate for the guys, 25lb bar with 15lb plate for the ladies).
100m farmer walk (100lbs total for the dudes, 70lbs total for the dude'ttes)
Post number of rounds and fractions of rounds to comments.
(This was our first incarnation of 'Chain Gang', we have some modifications in mind for the future. Primarily a 800m run at the end as an 'escape' and possibly more sledge swings).
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Also, don't forget about our grand opening this Sunday! We would really appreciate it if you would email us (or comment here) if you plan on going and how many you plan on bringing.
(this flyer is for our "Fire Charging" brethren. The action photos are from our very own Stavros when he was fighting the fires down in southern California).
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"Hump day" Article:
Study debunks myth that women want sex less than men
Post thoughts to comments.
Posted by Jeremy Jones at 1:12 PM | Comments (7)
November 13, 2007
071113 - TUESDAY NIGHT
Rob flies through the SDHPs effortlessly.
Workout:
7 rounds for time ~
10 Ring Dips
10 Sumo Dead Lift High Pulls @ either 95/75 lbs
Of note - I finally nailed 2 consecutive muscle ups, only to have JJ hammer out 8. Asshole.
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Article:
Per debate tonight - study talking about CliffBar Energy Bars
Posted by robarnum at 10:57 PM | Comments (14)
071113 TUESDAY MORNING
0800 WOD w/Luca
Rick the Fireman and Ryan started out with some burpeepalooza:
with a continuous clock you do 1 burpee the first min., 2 the second, 3 the third .....to 10 minutes. Next, Med-Ball Clean technique and then moved on on our WOD:
30 reps each of:
K-Bell S.D.H.P 50lb
Row(Cal)
Med-Ball Clean&Jerk
Push-Press 25lb
BoxJump
Burpees
Post time to comments.
Finish with planks for abs. Good work both of you gentlemen. See you on Thursday.
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Article:
This picture is of two identical twins at 23 years of age. Ewald trained in the field events, and Otto trained for long distance running. (got this from Art De Vany's Blog, where he talks about gene expression through exercise).
Which physique would your rather have?
Also from De Vany's Site: Marathon runner who invented the "Powerbar" and made millions died of a heart attack at age 51. Link
Post thoughts to comments.
Posted by at 9:25 AM | Comments (3)
November 11, 2007
071111 SUNDAY
Jorgy broke out the "fgb" for today's wod. What does "fgb" mean? Pick it up and you'll know immediately. "gb" = green bag.
DCF Workout:
Body Carry
Carry your body weight 1/2 mile or,
1/2 body weight 3/4 mile or,
1/3 body weight 1 mile or,
1/4 body weight 1.5 miles.
Post time to comments.
Rope Climb Techniques: Rope Video
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Article:
People who fast seem to have heart health benefit
Posted by Jeremy Jones at 9:00 AM | Comments (8)
November 9, 2007
071110 SATURDAY
Burton shows a better version of the L-Sit. Rings simply require practice - soon the "shakes" go away as your brain learns to stabilize all the right muscles.
| CF WOD For Time: Row 1000 meters 25 Double-unders Row 750 meters 50 Double-unders Row 500 meters 100 Double-unders | DCF 07:30 WOD 4 Rounds for Time: Row 500m Run 400m | DCF 08:15 Power WOD Power Jerks 3, 3, 3, 3, 2, 1 Overhead Squats 5, 4, 3, 2, 1 |
Post times & loads to comments.
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Article: 'Runner's High' May Also Strengthen Hearts
If the 'Runner's High' is that good, I can imagine how good a "CrossFit High" is. -jj
Posted by Jeremy Jones at 4:08 PM | Comments (2)
071109 FRIDAY "Elevation"
Our "Team 6" Firebreathers midway through the "Elevation" workout (Rick got a nice rip doing pull ups and bar muscle ups).
Workout:
"Elevation"
In 20 minutes, try to accumulate as many feet of "Elevation" as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).
Rope Climb: 6 foot and up = 12 / 6 foot and under = 11
Muscle Up (bar or rings): 5 / 4
Pull Up: 2.5 / 2
Ring Dip: 2 / 1.5
Box Jump (same for both heights): big box = 3, med box = 2, small box = 1
Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5
Tally up your reps for each movement and add it all up for a total score.
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Article:
Lack of sleep may lead to fatter kids
Post thoughts to comments.
Posted by Jeremy Jones at 11:10 AM | Comments (7)
071108 THURSDAY EVENING
"Power Cindy"
As many times as you can in 20 minutes:
5 Back Squat (3/4 body weight)
10 Bench Press (1/2 body weight)
15 Deadlift (body weight)
Scale the weight up or down as needed. Excellent form is a must. Post number of rounds and fractions of rounds as well as loads used to comments.
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Article:
New Mom's NYC Marathon Win Stirs Debate
"CHICAGO—For bleary-eyed new moms, the image of Paula Radcliffe celebrating her astonishing New York marathon victory just nine months after giving birth is more than slightly surreal. There she was, one sinewy arm holding a baby, the other victoriously waving a British flag, ribs visible beneath a washboard-flat torso, not an ounce of visible fat on her sleek body. . ."
Full article after the jump.
Post thoughts to comments.
By LINDSEY TANNER AP Medical Writer
Article Launched: 11/08/2007 01:12:34 PM PST
"Running whilst preggers? Winning 9 months after? Yo!" read one blog comment. "She is phenomenal and a role model to all new Mums!" said another.
Radcliffe's triumph Sunday, running 26.2 miles in two hours, 23 minutes just 291 days after childbirth, inspires equal amounts of awe and envy. But it also highlights a medical debate about just how gung-ho women should be about exercise during pregnancy and afterward.
Some doctors believe women used to rigorous exercise can continue it at least early in pregnancy and resume soon afterward, but that this is not the time for inactive women to suddenly decide they want to try a marathon. Their advice is often that it's OK to continue what you're used to, but don't push it.
Other doctors are "pretty nervous about women exercising during pregnancy" and advise against, said Dr. Linda Szymanski, a Johns Hopkins obstetrician and exercise specialist.
The problem is, guidelines are vague and there's not much research, she said.
Most medical advice on the topic is based on "pretty poor evidence," and there's even less data on the
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effects in highly trained athletes, Szymanski said. "It's a really tough area."
Running a marathon requires several months of training and long-distance running most days. The intensity is rigorous for those hoping to win.
Radcliffe ran throughout her pregnancy and has said her husband's help made training afterward easier. The British runner also has said she resumed training too soon after a long and difficult labor. She suffered a stress fracture at the base of her spine that sidelined her in May for eight weeks.
Still, the 33-year-old women's marathon world record-holder is a seasoned pro who won six previous marathons. So for her, running during pregnancy and afterward made sense, said Dr. Alan Peaceman, chief of maternal-fetal medicine at Northwestern University's Feinberg School of Medicine in Chicago.
Kristen Chase of Atlanta, who had a baby son two days after Radcliffe's daughter was born in January, was a several-times-weekly jogger before pregnancy. She said her doctor told her she could start exercising again when her son was six weeks, "but not to do anything strenuous."
That would definitely rule out training for a marathon—not that Chase was contemplating it.
"New moms are extremely tired, so the prospect of getting on a treadmill or even running outside at six weeks when your children—at least my children—aren't sleeping through the night" seems unimaginable, said Chase, who also has a 3-year-old daughter.
Except for women who have had a Caesarean section, which takes longer to heal, most women are ready to resume prior activity levels by eight weeks post-baby, Peaceman said.
"It's good to get back to the level that you were at prior to pregnancy, so for elite athletes, there's no reason they can't resume training," he said.
Pregnancy causes physical changes that both help and hinder athletic performance. Increased blood flow could be beneficial. But the girth from a swelling belly can change a woman's gait and make her feel off balance. Also, joints and ligaments become more lax, which can raise the risk for injury, Szymanski said.
Some doctors, including the American College of Obstetricians and Gynecologists, discourage most women from bouncy or high-impact workouts during pregnancy and urge them to take it easy at first after giving birth because some body changes linger.
The group says some lower-impact activities are generally safe during pregnancy, even for beginners, including swimming and walking. Marathon running isn't listed.
Admirable as it is, Radcliffe's triumph isn't unprecedented. Other elite long-distance runners have won races soon after having babies, including Norway's Ingrid Kristiansen, who won the 1983 Houston marathon within five months of giving birth.
It still seems way out of reach for moms who aren't athletes. Says Marsha Takeda Morrison, a Los Angeles blogger whose children are 9 and 11, "It's been 3,285 days since I last gave birth and I get winded just walking to the refrigerator."
Posted by Jeremy Jones at 9:20 AM | Comments (2)
November 6, 2007
071106 TUESDAY
Craig & Jeremy on the bookends with Freddy and Jolie from CrossFit OneWorld - shortly after a "friendly" affiliate challenge wod at this weekend's CrossFit Certification. Freddy & Jolie kicked our butts (more on that in comments)! CrossFit One World is in Union City and is hosting a Stretching Seminar on Saturday, Nov 10 @ 1:00PM. Visit their site for details.
CrossFit WOD: BackSquat 1-1-1-1-1-1-1 reps
Post loads to comments.
DCF WOD - Luca
For time:
Box Jumps 25-20-15-10-5
Kettlebell Swings 15-15-15-15-15 (20kg)
PushPress 5-10-15-20-25 (65lb)
Complete one set of Box Jumps, move to KB Swings for one set, then one set of PP, repeat.
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Freddy & Jolie at CrossFit One World (Union City) challenged Jeremy and Craig to a wod during a lunch break at the Santa Cruz Certification.
DCF vs CFOW
Each team must complete the following:
12 Rope Climbs
50 Dumbell Thrusters - 1/2 Body Weight
100 Deadlifts - Body Weight
Team members may not do same exercise at same time.
CFOW spanked us! I confess a weakness in the rope climb (I did 4 and ripped up my hands - JJ did 8 - thx buddy). We nailed the Deads, but think there was a miscount (not enough to give us victory). Brutal wod, nonetheless - it took me at least 45mins to recover. Freddy and Jolie are metcon badasses!.
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So, which fat is good fat?
Article: Out With the Trans Fats, In With a Whole Lot of Others
By Julie Jargon, Wall Street Journal, Nov 6, 2007
Food companies are scrambling to replace trans fat in everything from french fries to cookies, but health experts worry that what's good for the nation's heart might be bad for its waistline.
HEALTH JOURNAL, WSJ: November 6, 2007
Out With the Trans Fats, In With a Whole Lot of Others
By JULIE JARGON
Food companies are scrambling to replace trans fat in everything from french fries to cookies, but health experts worry that what's good for the nation's heart might be bad for its waistline.
Trans fat is created when hydrogen is added to vegetable oil. The resulting ingredient, known as partially hydrogenated vegetable oil, is what makes french fries crispy and croissants flaky. But trans fat's effect on cholesterol -- it raises the bad kind and lowers the good -- has made it a food-industry villain.
Ever since the Food and Drug Administration required food companies to disclose the amount of trans fat in their products last year, the industry has been searching for replacement ingredients. Kraft Foods Inc., the world's second-largest food manufacturer by revenue, has removed trans fat from numerous products, including Oreo cookies, Wheat Thins crackers and Jell-O pudding snacks. PepsiCo's Frito-Lay has eliminated trans fat from all of its chips.
So what's going in food instead of trans fat? Some food makers are going back to ingredients high in cholesterol-raising saturated fat, such as palm oil, palm kernel oil and coconut oil. In Kellogg's Eggo blueberry waffles, for example, trans fats have been replaced with palm oil and palm kernel oil, while Oreos now contain "palm oil and/or canola oil."
Kraft says that while the saturated fat content of Oreos is higher, the overall fat content is the same, at 7 grams per serving. "The effort wasn't just about removing trans fat, but about keeping the nutrition profile the same," says spokeswoman Laurie Guzzinati.
Thuy-An Wilkins, a spokeswoman for Kellogg, says the company has removed the trans fat in most of its products without increasing the amount of saturated fat, but it's still "a work in progress."
Other products are achieving trans-fat-free status through interesterification, a process in which fatty acids are redistributed on a fat molecule to make liquid fats behave more like solid fats. Products made with interesterified fat include Promise Buttery Spread and Enova cooking oil. Unilever, the maker of Promise, conducted its own study 10 years ago that found no adverse effects from food made with interesterified fat, says Doug Balentine, Unilever's director of nutrition sciences for the Americas.
But other nutrition experts say not enough is known about the safety of interesterified fat. There was little interest in researching the ingredient until the recent push for trans-fat alternatives. David Baer, a research physiologist at the U.S. Department of Agriculture's Beltsville Human Nutrition Research Center, says his own research has studied only blended fats, and offers no insights on interesterified fats specifically. "We're interested in trying to figure out the health effects," he says. "The nutrition community is puzzled by what might be the most healthful alternative to trans fat."
K.C. Hayes, director of the Foster Biomedical Research Lab at Brandeis University, says that while the ingredient is in relatively few products now, its use may grow before the health-care community fully understands its impact. Dr. Hayes, who conducted a small study funded by the palm-oil industry that did find negative health effects from interesterified fats, says, "The point is, we should know more before we go off trans fat and onto something else."
The American Heart Association recommends replacing trans fat with monounsaturated fats, which are found in olive, canola, peanut and sunflower oils, or with the polyunsaturated fats found in soybean, corn and safflower oils. For instance, a lot of the chicken sold at KFC is now fried in a type of soybean oil, and McDonald's in the U.S. is switching to a proprietary blend of canola, soybean and corn oils for its french fries.
The biggest danger of the trans-fat swap-out could be that consumers will eat more junk food because they think it's healthier. For one thing, zero doesn't necessarily mean zero. Products can still have up to half a gram of trans fat and carry a "zero trans fat per serving" label. So if someone eats more than a serving of cookies, they could still be consuming a few grams of trans fat.
Posted by Craig at 9:56 AM | Comments (3)
November 5, 2007
071105 MONDAY - Back From Certification!
+++ OUR NEW SCHEDULE STARTS TODAY - PLEASE SEE OUR CALENDAR +++
Diablo CrossFit was well represented at the Certification Seminar at the brand new North Santa Cruz CrossFit (NSC) facility in Scotts Valley. Surrounding the devilish vixens Nicole and Eva are Josh, Jeremy, Craig, Luca, Rick and Brian (from left to right). See more pictures of the AMAZING NSC facility after the jump.
0600h WOD
21 Kettlebell Swings (men 1p / girls 35lb)
21 Ring Push Ups
1 Rope Climb
15 Kettlebell Swings
15 Ring Push Ups
1 Rope Climb
9 Kettlebell Swings
9 Ring Push Ups
1 Rope Climb
Post time to comments.
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Article:
Post thoughts to comments.
North Santa Cruz CrossFit Facility Pictures:
Unfortunately (for you) the pictures do not quite do it justice. There is still a lot you can't see in the photos (such as all the rowers, rings, ropes, and a lot of things that don't begin with "r"). Check out the video tours on the CrossFit Affiliate page for a more thorough tour (November 4th and November 5th postings).
Posted by Craig at 10:32 AM | Comments (6)
November 1, 2007
071101 THURSDAY MORNING
Ryan grinding through some 45# Thrusters.
0800h Wod with Luca:
This morning Ryan walked in and spoked this challenging words "...Bring on the pain...", so I did. I put him through his first F.G.B. I wasn't going to, but he dared me. Let's just say that he was humbled, but he knocked out a 229 - a good starting number (and, almost met Pukie).
See you on Tuesday morning.
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Article:
Smoking Causes Saggy Breasts, Not Breastfeeding
Posted by at 10:44 AM
October 31, 2007
071031 Happy Halloween!
Quote:
"In the merciless environment of intense competition, some people thrive and some people dive." - Jeremy Jones
Rick and Craig (left) lost by a single tire flip in the Halloween 100m Tire Flip Relay race against "Team J" (Jorgy and Jeremy).
Workout:
10,9,8 . . .3,2,1 rep rounds of the following triplet:
Pull ups
Kettlebell swings (1.5 pood or 55 lb dumbell)
Box jumps (20in box)
Post time to comments.
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Article:
Emotions Run Amok in Sleep Deprived Brains
So get some sleep this Halloween!
Posted by Jeremy Jones at 11:34 AM | Comments (7)
October 30, 2007
071030 TUESDAY MORNING
Tue Morning W/ Luca:
Today we had Josh, Rick and Ryan joining me for the 8 o'clock work-out.
I put them through a Clean and Jerk torture:
7 Rounds of Clean and Jerk
1min of work 1 min of rest count your total reps at the end
Follow by Tabata L-Sits
Good times,good times, see you on Thursday
Post weight and reps to comments.
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Article:
If you can't squat, you will die earlier
Post thoughts to comments.
Posted by at 9:27 AM | Comments (1)
October 29, 2007
071029 MONDAY
Jimmy, enjoying his Maui vacation (CrossFit Maui). What kinda nut drives 45 minutes in the middle of a Maui vacation/conference to do a brutal CrossFit wod? Diablo CrossFit nuts. Hurry back Jimmy & Kellie.
0600h WOD
A scaled version of the CF main site's Sunday brutal wod, for time:
50 Ring Dips
400m Run
50 Push Ups
400m Run
50 Press (men 75#, ladies #45)
Post time to comments.
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Article:
The crazy Japanese are at it again,
Seven Metabolic Samurai
I have to admit, it is pretty hardcore that someone died on the show, and the rest of them just kept going. -jj
Post thoughts to comments.
Posted by Craig at 9:42 AM | Comments (4)
October 26, 2007
071026 FRIDAY - "Fight Gone Bad"
From left to right, showing their horns, DCF'rs Jon, Sarah & Mike E. at JJ's fight night. Check out JJ's comeback story on the CrossFit Affliliate page.
0600h WOD: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
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Article:
Turning Rides to School into Walks to School
Post thoughts to comments.
Posted by Craig at 8:24 AM | Comments (7)
October 25, 2007
071025 THURSDAY MORNING
Support the cause! Order your DCF shirt today.
0800h Wod with Luca
Yesterday you guys did a 2000k rowing today we thought about to up that with a 2500k plus some side dishes, for flavor, so we did:
Row 500m
50 Rings Push-Ups
Row 500m
40 Push-Presses
Row 500m
30 K-B Swings
Row 500m
20 Box Jumps 30"
Row 500m
10 Burpees
Ryan and I duked it out and had some fun
See you on Tuesday
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Article(s):
Experts Sound off about Workout Grunting
And here is a bonus article about testosterone and facial expressions:
High-testosterone people reinforced by others' anger, new study finds
Post thoughts to comments.
Posted by at 10:11 AM | Comments (2)
October 24, 2007
071024 WEDNESDAY "International Shootfighting Championships 1 review"
Jeremy Jones after winning his Mixed Martial Arts fight at the International Shootfighting Championships on October 20th
The Diablo CrossFit Crew came out in force. (More pictures and my experiences after the jump below).
*UPDATE MAY 2008** Our friends the Tracy's Karate Studios (in Vallejo, Fairfield, Vacaville, and Davis California) will be hosting the first Shootfighting Summit on the west coast (second Shootfighting Summit ever actually). You can read my review of the first Shootfighting Summit here.
The Summit will include all the top Shoofighting coaches from around the world (Yoshiaki Fujiwara aka the 'Godfather' of MMA, Bart Vale, Yuki Ishikawa, Marcus Marinelli, Keith Curts, John Busto, Barry Polonitza, Robert Yard, and Mike Dancull to name a few). All parts of mixed martial arts (mma) will be covered in addition to kickboxing, submissions, and most importantly how to blend the two together to forge a fluid, supreme, complete fighter (not just one who has been pieced together from different parts that don't necessarily fit together).
I am looking forward to this momentous event, and so should you! Reserve your spots right away space is limited. Info on the TracysKarateStudios.com events page. -jj**
0600 WOD: "Gunning For JJ"
Row 2000m
Post time to comments.
Compare your results with other rowers around the world: C2 Rankings
Jeremy posted his 2000m time on the DCF board recently, probably knowing that he'd motivate the rest of the DCF crew to give it a go. His DCF wall time was our target this morning. It's funny how we're easily motivated by the white board.
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The C2 Rower is a beautifully-simple, awesome full-body-workout piece of equipment and the only cardio "machine" utilized by CrossFit. The C2 website has tons of information and tools to help you improve your row stroke and times.
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Articles:
Researcher: Vibrations help slim abdomen
"He says the mice developed 27 percent fewer abdominal fat cells and saw other benefits, including reduced triglycerides in the liver."
Wow. . . I am almost speechless. I guess it is time for DCF to go out and buy a bunch of these . . .OR NOT! -jj
Pictures from The International Shootfighting Championships #1 (ISC-1) at the 6 Flags "Discovery Kingdom" Theme Park.
Jeremy Jones entering the ring (my opponent's name was also Jeremy).
Throwing shirt to Crowd.
Mid-Fight
Right after knocking him down with a kick.
Attempting a throw
The fight ending submission (actually this is a straight arm bar shown, and I finished with a figure 4 shoulder lock a moment later. -jj)
Event Synopsis (from my perspective).
My Fight:
The fight lasted somewhere around 3 minutes (I think). It was mostly stand up, and I got the submission as soon as it went to the ground. I had a weight, height, and experience advantage, so I wasn't too surprised about the win, but I'm not complaining either.
Weight Cutting and Pre-Fight Prep:
I tried cutting weight again. This time I was doing for experience only, I wanted to see how my body would react to it and not do it enough to let it hurt my performance. I started cutting some calories about 3 weeks before the fight, and really watching what I ate about 2 weeks before. I was following a loose "Zone" diet before, but as the fight approached I got more strict. I also tried to eat only fruit and veggies with as few high GI carbs as possible.
3 weeks before the fight I was at about 214 (my heaviest weight EVER), but most likely my average weight was closer to 212. The cutting of the calories did affect my performance during my workouts and I felt gassed more than a few times. I upped the cals so that I could still train at an adequate intensity.
I did some fasting the day before the fight (nothing more than my usual Intermittent Fasts), and the morning of I weighed 204. I have a feeling (due to body comp changes), that I put on a few pounds of muscle in addition to loosing some fat, but overall I was happy with the outcome. I swear the pictures don't really do justice to my body composition and I am not sure why. I continued to fast until a few hours before the fight. I started eating (healthy fats, fish oil, almonds, olive oil) as well as some veggies and protein (shake). The weigh-in was right before the event started, and I ended up weighing in at 207 with some of my equipment on.
Overall I was happy with the experience that I got from cutting weight this time. I didn't do any 'sweating' or other weight cutting methods, just watched my diet more closely. I also learned that I am going to have to start a few weeks sooner if I want to cut 10 lbs in a healthy way before a fight.
In the future, I plan on trying to go up in weight - but only in lean mass. I would like to hit 225 or 230 at 10% or less bodyfat range only eating 'good' foods and not changing my program too much (specializing for mass gain for example). We will see how this experiment goes.
The Fight Itself:
I can't really complain about the fight itself. I was doing fine on the stand-up, and when it went to the ground I got a submission very quickly. I still have a problem with getting into 'killer-instinct' mode. I am sure this is from too much teaching and rolling slow with people of less experience. I need to take more "me" time and just practice kicking ass (and less helping).
The Event:
Posted by Craig at 8:54 AM | Comments (3)
October 22, 2007
071022 MONDAY
Mike with Devil eyes, grinds through his cleans.
0600h WOD
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
Post time to comments.
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Article:
Building Elite Forces for the Future: Navy SEAL training
"A 'racehorse' -- an Olympian or world class athlete -- may roll over when his physical gift won't carry him. It just stops being fun. Meanwhile, a real 'mutt' who's lived with adversity every day, a guy who sees this training as more of the same, who only knows how to slug on through, well, he'll steadily become more fit, then surprise you at how well he makes it."
(article found by Mike Erickson, at "Mikes Gym" - Coach Mike Burgener's awesome website). -jj
Posted by Craig at 8:54 AM | Comments (1)
October 19, 2007
071019 FILTHY FIFTY FRIDAY
JJ was in San Diego this week and visited a couple CrossFit locations. You will find lots of love in the CF world when you travel - so no excuses! "This is Mike Hom (left) and Rhjesh Huntley (right) from CrossFit San Diego, and they both kicked my ass." jj
0600h WOD: Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
We set a cutoff time of 40minutes, and the entire morning crew made it all the way through!!
Post time to comments.
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Article:
Hunters Donate Record Amounts of Meat to Charities
(Click "Continue Reading" for entire article)
Damn, I wish I could get some of that all natural, grass fed meat for free. Oh well, I guess it is going to a good cause. Remember folks, organic grass fed meat (just like our ancestors used to eat) is just as good for you as fish, so make sure you buddy up with your local hunter pal and mooch some of his harvest. -jj
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COME WATCH JJ FIGHT AT SIX FLAGS WILD KINGDOM ON SATURDAY @ 6PM!!
Bring the family, enjoy the park and catch the ISC Shootfighting Championships. Here's the details: Event Details
*UPDATE MAY 2008** Our friends the Tracy's Karate Studios (in Vallejo, Fairfield, Vacaville, and Davis California) will be hosting the first Shootfighting Summit on the west coast (second Shootfighting Summit ever actually). You can read my review of the first Shootfighting Summit here.
The Summit will include all the top Shoofighting coaches from around the world (Yoshiaki Fujiwara aka the 'Godfather' of MMA, Bart Vale, Yuki Ishikawa, Marcus Marinelli, Keith Curts, John Busto, Barry Polonitza, Robert Yard, and Mike Dancull to name a few). All parts of mixed martial arts (mma) will be covered in addition to kickboxing, submissions, and most importantly how to blend the two together to forge a fluid, supreme, complete fighter (not just one who has been pieced together from different parts that don't necessarily fit together).
I am looking forward to this momentous event, and so should you! Reserve your spots right away space is limited. Info on the TracysKarateStudios.com events page. -jj**
In soup-kitchen freezers, more meat from hunters
By Patrik Jonsson Thu Oct 11, 4:00 AM ET
BOGART, Ga. - As the whiff of fall descends in northeast Georgia, Victor Devine readies his bow for an annual rite he's observed since boyhood: the deer hunt.
ADVERTISEMENT
His family of five eats about 100 pounds of venison a year. But in recent seasons, Mr. Devine has returned to the woods to take one or two extra animals, for the benefit of strangers.
He's part of a national "hunters for the hungry" campaign that is racking up record amounts of donated deer, wild hog, and squirrel meat to bolster soup-kitchen chilis during the coldest, leanest stretch of the year for poorer Americans.
Such field-to-kitchen charities draw the ire of animal rights groups, but game managers say they play a role in keeping America's deep woods healthy by curtailing wildlife overpopulation. As the number of hunters declines in the US, and as wild herds grow in many locales, a new market for surplus meat helps overcome many hunters' reticence against taking animals that won't be used, they say.
"A lot of hunters think it's wasteful to take three or four deer if they can't eat it all," says the flannel-shirted Mr. Devine, a middle-school teacher. This program, he says, provides high-quality protein to people who need it, not to mention helping to "get deer out of people's pea patches."
Dozens of programs, often run jointly by states and nonprofit groups, have cropped up since Safari Club, a pro-hunting organization, began donating unused game in the 1980s. But in the past five years, as more rural "deer coolers," or processors, have signed up to take part in such programs, the total pounds donated has risen dramatically, increasing 30 percent nationwide last year alone.
"No chemicals. No hormones. It's field stuff – free-range deer," says Mary Weisenburg, a food pantry coordinator at the Urban Ministry in Athens, Ga. "[Recipients] love the venison chili, and when we serve it in burgers they don't know the difference."
Farmers and Hunters Feeding the Hungry (FHFH), a ministry based in Hagerstown, Md., collects meat in 26 states, with collections rising from 170,965 pounds in 2003 to 282,194 pounds last fall. Last year, about 4,000 hunters contributed enough venison to cook more than 1 million meals, the group says. Georgia's Hunters for the Hungry program calculates it will serve its one-millionth meal in November. Similar programs in Texas and Virginia are also reaching milestones.
"In some ways, [hunters for the hungry] is a program that's formalizing what man has been doing since the dawn of civilization," says Mark Damien Duda, executive director of Responsive Management, a polling firm in Harrisonburg, Va., that specializes in natural-resource issues and counts hunting groups among its clients. "Right now, from a wildlife-management standpoint, it's a very important program. There are fewer hunters and more deer. What could be a better solution?"
Today, the abundant white-tailed deer population is getting blamed for causing all kinds of mayhem – from traffic accidents among early-morning suburban commuters to the denuding of crucial forest undergrowth. At the same time, the US Fish and Wildlife Service reported this summer that the US hunter population dropped 10 percent between 1996 and 2006, from 14 million to about 12.5 million.
In Georgia, which has the nation's second-largest deer herd, those trends mean the seasonal bag limit per hunter has increased from three deer to 12 in the past 20 years. Still, less than 1 percent of Georgia hunters take more than 10 deer in a four-month season, says Brandon Anderson, a state wildlife biologist.
"We need the [deer] population to be lower and healthy, so one way of encouraging hunters to harvest additional deer is to have an avenue where they can donate the meat," he says.
While three-quarters of Americans support responsible hunting, according to Responsive Management, hunters still have an image problem in the broader culture. Animal rights groups, in particular, object to violations of the "fair chase" principle, including trophy hunting exotic animals in enclosed preserves and the practice of bear-baiting, in which hunters put food in a feeding station and then shoot the bears when they appear. What's more, in private, hunters acknowledge that some game processors who promote hunters for the hungry programs instead sell the meat on the black market rather than donate it to charities. (The US Department of Agriculture does not permit the sale of hunted venison due to inspection safeguards.)
"It's great to help others in need, but there are ways to help others that do not involve the recreational killing of animals," says Andrew Page, director of the United States Humane Society's hunting campaign in Washington, D.C.
Food pantries for the most part welcome the addition of lean, organic meat, says Josh Wilson, national operations director for FHFH.
"[Meat] is a food item that is usually in very short supply for food banks and food kitchens, and it's not hard to understand: Fresh meat is perishable and usually ... stores aren't going to have lots of leftovers," says Mr. Wilson.
Syble Dove, a resident of Bogart, Ga., who grew up eating venison, says the staple is part of the patchwork of charity that fills the gap between her food needs and a meager Social Security check.
Last winter, Ms. Dove took home a five-pound "chub," or package, of venison, which she dressed with barbecue sauce. She says it came at the right time, when even here in the most southern Appalachian foothills the nights get cold and the calories more precious. "It's a wonderful blessing," she says.
Posted by Craig at 11:31 AM | Comments (2)
October 17, 2007
071017 - WEDNESDAY
Deya knocks out correct push ups. She's training for San Jose FD's Fire Academy!
0600h WOD
NICOLE
as many rounds as possible in 20 mins:
Max reps pull ups
400 meter run
Record rounds and lowest set of pull ups.
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Article: Obesity epidemic isn't limited to America
Report warns Britain of rising obesity
By TARIQ PANJA Associated Press Writer
LONDON—Most British citizens could be obese by 2050, a new government report warns, and the nation's health secretary called Wednesday for a fundamental shift in the way the nation tackles obesity.
Report warns Britain of rising obesity
By TARIQ PANJA Associated Press Writer
LONDON—Most British citizens could be obese by 2050, a new government report warns, and the nation's health secretary called Wednesday for a fundamental shift in the way the nation tackles obesity.
Health Secretary Alan Johnson didn't blame British eating habits, calling obesity "a consequence of abundance, convenience and underlying biology."
"As this report starkly demonstrates, people in the U.K. are not more gluttonous than previous generations and individual action alone will not be sufficient," he said in a speech to Parliament.
The obesity analysis by the Foresight program, run by the Office for Science, concludes that excess weight has become the norm and described Britain as an "obesogenic" society.
Obesity costs Britain the equivalent of $90 million a year already. Obese people have a greater risk for life-threatening conditions, including diabetes, heart disease, and cancer.
The number of overweight and obese people has tripled in the last 25 years. One in four adults are now obese, according to the most recent Health Study for England.
By comparison, about one-third of adults in the United States are obese; two-thirds are overweight.
The Foresight report projects that by 2050, 60 percent of British men, 50 percent of women and a quarter of children and young people will be obese unless drastic action is taken.
The study's authors, who based their findings on research from 250 experts over two years, said there was scant proof that current anti-obesity policies worked. The government pledged to draw up new plans to combat bulging waistlines.
Solutions to the problem will not be found "in exhortations to greater individual responsibility or in the futility of isolated initiatives," the health secretary said.
The report made a series of proposals:
—Earlier action when young children start gaining too much weight.
—Targeting people who are at increased risk.
—Controlling high-calorie foods.
—Changing the design of towns to make them more physically demanding.
—Increasing employer responsibility.
"There is a danger that the moment to act radically and dramatically will be missed," said Sir David King, the government's chief scientific adviser and head of the Foresight report. "It is a problem that is getting worse every year."
King and his fellow authors said obesity was inevitable in developed societies like Britain, where convenience foods, labor-saving devices, cars and sedentary work are part of daily life.
"We are facing a far worse scenario than even our gloomiest predictions," said Philip James, chairman of the International Obesity TaskForce, in a statement. "We need to respond rapidly and decisively."
Posted by robarnum at 10:53 AM | Comments (1)
October 12, 2007
071012 FRIDAY - "Honoring Murph"
Lt. Michael Murphy was recently awarded The Medal of Honor - the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A "Hero" workout was created in his honor and is today's CF wod. Read more about Murph and his SEAL Team below. MURPH
0600h WOD: Honoring Murph
For time:
800m Run
50 Pull Ups
100 Push Ups
200 Squats
800m Run
Post time to comments.
Note: This is about 1/2 of an actual Murph wod. We'll get there soon!
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Article: SEAL to get posthumous Medal of Honor
By Frank Eltman, Associated Press Writer
News Fuze
Article Launched:10/11/2007 02:05:20 PM PDT
GARDEN CITY, N.Y.—A Navy SEAL who was killed while leading a reconnaissance mission in Afghanistan will receive the nation's highest military award, the Medal of Honor.
Lt. Michael P. Murphy, 29, of Patchogue on Long Island, is the first Medal of Honor recipient for combat in Afghanistan, the Navy said in a statement Thursday.
In late June 2005, Murphy led a four-man reconnaissance mission east of Asadabad trying to find a key Taliban leader in advance of a mission to capture or destroy the local militia leadership. Taliban sympathizers alerted fighters to the SEALs' positions, and the four men were quickly outnumbered and came under fire, the Navy said.
GARDEN CITY, N.Y.—A Navy SEAL who was killed while leading a reconnaissance mission in Afghanistan will receive the nation's highest military award, the Medal of Honor.
Lt. Michael P. Murphy, 29, of Patchogue on Long Island, is the first Medal of Honor recipient for combat in Afghanistan, the Navy said in a statement Thursday.
In late June 2005, Murphy led a four-man reconnaissance mission east of Asadabad trying to find a key Taliban leader in advance of a mission to capture or destroy the local militia leadership. Taliban sympathizers alerted fighters to the SEALs' positions, and the four men were quickly outnumbered and came under fire, the Navy said.
Even after being wounded, Murphy crawled into the open to make a radio call for help and still continued to fight, the Navy said. The call ultimately allowed the rescue of one wounded SEAL and the recoveries of the bodies of Murphy and two others killed in the firefight.
President Bush will present the Medal of Honor to Murphy's parents at the White House on Oct. 22.
"I think it is a public recognition of what we knew about Michael, of his intensity, his focus, his devout loyalty to home and family, his country and especially to his SEAL teammates and the SEAL community," Murphy's father, Daniel Murphy told Newsday for a story published on its Web site.
The Medal of Honor is the nation's highest military award for valor in action against an enemy force. Murphy is the fourth Navy SEAL to receive the medal and the first since Vietnam.
The other two SEALs killed in the Afghan firefight, Petty Officer 2nd Class Danny P. Dietz, 25, of Littleton, Colo., and Petty Officer 2nd Class Matthew G. Axelson, 29, of Cupertino, Calif., previously received the Navy Cross, the second-highest honor.
A U.S. helicopter that went to rescue the SEALs was shot down by enemy fire; 16 SEALs and Army special operations troops were killed in the crash.
The entire battle resulted in the worst single-day loss of life for Navy Special Warfare personnel since World War II.
Two Medals of Honor have been awarded posthumously in the Iraq war.
Posted by Craig at 10:37 AM | Comments (3)
October 10, 2007
071010 WEDNESDAY
Sarah practices some basic Olympic Weightlifting with a new perspective on "center of gravity".
Workout:
Perform one complete Tabata Circuit for the following exercises with one minute rest in between stations.
Double Unders
Kettlebell Swings (1.5 pood, or 55lb dumbell)
Pull Ups
Wall Ball (men: 20lb women: 14lb ball, 10 ft target)
A "Tabata" circuit is 8 intervals of 20 seconds of work followed by 10 seconds of rest, so each interval lasts 30 seconds, with a total circuit time of 4 minutes (if you count the last 10 s rest). In this workout you will be completing all 8 intervals of an exercise before resting and moving on to the next exercise.
Your Tabata 'score' is the lowest number of repetitions in any given interval for the exercise in that particular circuit. Add up the minimum score from each exercise for a total score for the workout.
Post score to comments.
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Article:
Overeating, Inflammation, and Metabolic Diseases
Post thoughts to comments.
Posted by Jeremy Jones at 8:28 AM | Comments (1)
October 8, 2007
071008 MONDAY
Workout:
3 rounds for time.
100m walk lunge w\ 20lb med ball
100m med ball toss
20 Kb swings
20 knees to elbows
Post time to comments.
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Article: (A big thanks to Mike for the article today).
Examples of 1946 Army Physical Fitness Test movement Standards.
WWII set modern fitness standards
Personally, I would argue that 'standards' have dropped as far as 'modern fitness' goes. -jj
For more information on the old fitness standards and methods, go here: http://www.ihpra.org/military.htm.
And from that site, here are the fitness tests from the WWII era: 1946 Army Physical Fitness Test
You better believe that we will be having a WOD with these movements in the near future. -jj
As a side note, The CrossFit Journal issue 30 from February 2005 highlighted the Navy's Gymnastics and Tumbling book from 1944.
Not only is this journal FREE. . . Yes FREE for download by clicking here. It is actually a gateway to download the scanned version of the Gymnastics and Tumbling manual (all 463 pages of it). Luckily it is broken down into sections, or you can download the entire manual at once. . . it happens to be 254 MB.
With great stuff like this coming out every month. . . why don't you have a subscription yet!?
Posted by Jeremy Jones at 9:02 AM
October 5, 2007
071005 FRIDAY "Fran"
Workout: "Fran"
(Compare with results on: 070613)
For time:
21-15-9 reps of
Thrusters (95# men, 65# women)
Pull ups
Post time to comments.
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Article(s):
Study links low cholesterol levels and cancer
". . .But raising HDL levels is difficult. One drug that does it, niacin, has bothersome side effects.
Attempts by several companies to design drugs to raise HDL cholesterol have not yet been successful. . .
. . . The alternative is to "become lean and become very active. That's probably as effective as anything we have at the moment. But most people who try don't succeed," Barter said. "The biggest frustration is that we don't have the magic bullet like we do for the LDL.""
Eat right, and become lean and active. . . with the alternative being a 'magic bullet' that increases your risk for cancer. The choice seems simple to me. Maybe the reason more people don't just exercise and eat right is because it is too cheap. For the prices these drugs cost, the insurance companies could hire someone to follow a person around and make them eat right and exercise. With the added benefit of not having to take care of all the additional people getting cancer. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 8:22 AM | Comments (2)
October 4, 2007
071004 THURSDAY MORNING
WOD w/Luca
This morning we did a nice combinations of movements, for a good work-out:
10-9-8-7-6-5-4-3-2-1 of
95lb Thrusters
K-B Swings
Box Jumps
All done for time
Cause and effect.
We had Archie, Ariel and Josh, which was working with the gravy.
Nice work everyone and see you in a couple of weeks.
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Article (s):
Pregnant Women should eat more fish
With this article:
Study shows Fish Oil supplements improve brain development of children.
Gives more reasons to eat more fish.
Without failure, the more studies that involve fish oil, the more good results we find out about. If you aren't eating fish every day, you should be TAKING YOUR FISH OIL. I recommend Kirkland Brand from Costco (the "Enteric" kind). They are cheap and doesn't give me the 'fish burps' if I take more than a few.
Personally I take 15 capsules a day because I eat a lot of other fats and it is good to balance the 'bad fats' with the 'good fats' (each Kirkland brand cap has 440mg Omega-3 fatty acids - 200 DHA and 240 EPA). But if you just take a few a day you will notice the results. -jj
Posted by at 9:54 AM | Comments (4)
October 3, 2007
071003 WEDNESDAY
+++ Leadership Class Cancelled - Reschedule to Follow +++
HAPPY BIRTHDAY SARAH!
Our assorment of homemade medicine/slam balls. Why homemade? Because, with all the tossing, slamming, dropping, etc., ALL medballs will eventually break. We save quite a bit of money by making our own. Here's the recipe: The Slammer
For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball (ladies 14#)
30 Handstand push-ups - bench assisted
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups - bench assisted
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups - bench assisted
Run 400 meters
Post time to comments.
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Article:
Finnish Grandmothers Give Details on Evolution
Post thoughts to comments.
Posted by Craig at 9:22 AM | Comments (4)
October 2, 2007
071001 TUESDAY MORNING
Archie working on getting strong for the SWAT TEAM Test
0800h WOD w/Luca
5 Stations Circuit
2 min on 30 sec. rest
twice through
Box Jumps
Dumbells Sit ups
Rowing
K-B Swings
Tire Flipping
Count your reps for each movement, distance for rowing
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Article:
Can a high fat diet beat cancer?
Post thoughts to comments.
Got this from Robb Wolf's new website www.robbwolf.com, which is turning out to be another great resource available to all. Nice work Robb.
As far as the articles go, I completely agree with Robb on this one. Why are people so afraid to try (or even test) a nutrition program that is completely natural and healthy, when they are currently using poison as a treatment? -jj
Posted by at 9:20 AM
October 1, 2007
071001 MONDAY
JJ shows his new tat and 60lb teabag on a weighted pull up.
0600h WOD
A little variation on the CF wod today...
3 Rounds For Time:
Medicine Ball Toss 200m (Men 20lbs / Women 10)
25 Dumbell Thrusters (Men 45lb dbs / Women 15)
15 Pull Ups
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Article: Video Games That Keep Kids Fit
Time, Sep 13, 2007
Do enough dancing or kung-fu kicks, and you just might get the same level of exercise as from chasing a soccer ball... (click on link above for complete article)
One of the key themes of the article is that kids are more likely to workout because they have fun playing video games. I'm certain this is true, but what happens when they get bored with the games? Are gym teachers out of ideas to make P.E. fun? Is this generation carrying such a large sense of entitlement that schools have to spend tens of thousands of dollars on video games to make P.E. fun or they won't do it? There are so many problems and costs associated with chasing innovation. Post your comments.
Posted by Craig at 8:30 AM | Comments (4)
September 26, 2007
070925 WEDNESDAY "Cindy"
The 0600 regulars at sunrise (after the workout).
Workout:
Cindy
Complete as many rounds as possible in 20 minutes of the following:
5 pull ups
10 push ups
15 squats
Post rounds (and fractions of rounds to comments).
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Hump Day Article:
It has been a while since we had a "Hump Day" Article, so here one is:
Senior Citizens More Sexually Active than Previously Thought
Now all we need is a study relating sexual activity and longevity. . . I-MEAN-how long you are going to LIVE (not the other kind, you bunch of sickos). -jj
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And here is a bonus article (just because it is so damn interesting):
Omega-3s fight Type I Diabetes
Posted by Jeremy Jones at 10:51 AM | Comments (4)
September 24, 2007
070924 MONDAY
Our dumbell collection grows...
0600h WOD: Helen!
3 Rounds For Time:
400m Run
21 Kettle Bell Swings (1.5p)
12 Pull Ups
Josh J. is the new CrossFit #1 at Helen with a P.R. this morning of 9:08!
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It only has to fly a few more feet...
Article: Batters May Achieve Dramatic Increases In Home Runs Through Steroids
Science Daily — Steroid use by a Major League Baseball slugger may produce only modest increases in muscle mass and bat and ball speed but still boost home run production by 50 percent or more, according to a new study by Tufts University physicist Roger Tobin.
Posted by Craig at 10:10 AM | Comments (4)
September 20, 2007
070920 THURSDAY
This morning I thought I was going to be all by myself, than, as they say" better later than never", Jon, Sarah and Josh showed up, so to make them pay for their tardiness I put them through
20 MINUTES OF TABATA HELL:
75lb Thrusters
Push Ups
K-S 20kg
Pull-Ups
Tabata style with one minute rest between rounds.
We also had a Newbie Archie, thanks Craig for helping him while we did our WOD.
Good work everyone see you on Tuesday
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Article:
Young Gymnasts show high bone density
(picture from nataliebehring.com)
Posted by at 9:34 AM | Comments (1)
September 19, 2007
070919 WEDNESDAY
Jimmy showing the squat jump. The cameraman forgot to adjust for the jump...
0600h WOD
As many rounds in 20 minutes of:
10 Squat Jumps (Men 45# / Ladies 25#)
15 Push Ups
20 Sit Ups
The toughest exercise to get through?? Sit ups!
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Article:
The "House of Strength" in Iran
I don't know about everyone else, but CrossFit makes me feel closer to God on a regular basis. -jj
Posted by Craig at 12:01 PM | Comments (6)
September 17, 2007
070917 MONDAY
Charmaine makes her first rope ascent after less than 2 minutes of instruction!
0600h WOD
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Substitutions for Handstand Push-ups? HSPU Variations
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Article:
Posted by Craig at 9:05 AM | Comments (1)
September 13, 2007
070913 THURSDAY
Rachelle using the band for assisted pullups (40!).
Can't do pull ups yet? Start with jumping pull ups. Move on quickly to assisted pull ups (with bands, or a spotter). Keep practicing your kipping form! Soon you'll be on your own.
0800h WOD w/ Luca
Another great work out at the shed today, worked on our legs with some pull ups and burpees for fun, the W.O.D. was:
50 Stick O.H.S.
10 Burpees
50 Box Jumps
10 Burpees
50 Over head Lunges with the stick
10 Burpees
50 Pull-Ups
10 Burpees
We had a newbie, Brendan, so we all did the Newbies Wod as a warmup minus Pull ups. Post wod, we finished with three 1min rounds of Plank with 1min rest in between.
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Article:
You think you're tough. . try 'Swimming to Antarctica'
Posted by at 10:53 AM | Comments (2)
September 10, 2007
070910 MONDAY
Another day of fun at The Shed.
Workout:
Warm up Metacon -
3 rounds for time:
Run 200m
20 abmat situps
20 push ups
Then some max effort training with the Overhead squat (OHS):
3,3,3,3,3,3,3,3,3,3 (that's 10 sets of 3 reps)
Post results to comments.
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Article:
Food additives may cause hyperactivity: study
Post thoughts to comments.
Posted by Jeremy Jones at 10:58 AM | Comments (1)
September 5, 2007
070905 WEDNESDAY
Great Muscle Up Instructional Video from Jerry Hill who runs CrossFit classes at his Fit Force Camp
Workout: "Grace"
135lb Clean and Jerk, 30 reps for time.
After workout: Practice Muscle ups.
Post results to comments.
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Article:
Workout Performance May Depend on Time of Day
Post thoughts to comments.
Posted by Jeremy Jones at 9:19 AM | Comments (2)
August 31, 2007
070831 FRIDAY "Gravy"
Workout: "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Wall-ball - 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump - 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row � calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point
Post score to comments.
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Luca found this on the CrossFit New York City Website:
Which I found quite interesting. On another note, I recently read this article:
Italian Town To Pay Residents To Shed Flab
"Men living in the northwestern Italian town of Varallo will receive 50 euros ($70) for losing 4 kg 9 pounds) in a month, Mayor Gianluca Buonanno said. Women will get the same amount for shedding 3 kg (7 pounds).
If they can keep the weight off for 5 months, they will get another 200 euros ($280), he told Reuters."
The article also says that:
"Around 35 percent of Italians are overweight or obese, according to European Union figures, with waistlines expanding as the country's healthy Mediterranean diet has given way to processed foods rich in fat, sugar and salt"
Even if the two sources don't exactly agree (probably due to different definitions of "overweight or obese"), I am fairly confident that the chart accurately places each country relative to each other. With that in mind, it is remarkable that the Italians (4th from the skinniest on the chart) are taking what most Americans would consider 'drastic' measures to fight obesity.
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Bonus Rant: "Gravy" (click 'continue reading' below for more)
No, I am not talking about the brown stuff you put on potatoes and pot roast. I am talking about a different type of gravy; it is still something that you add at your discretion to ‘spice things up’ . . . This gravy is something you put on top of a workout to make it harder.
“Gravy” can be a weighted vest, an extra round, not using the assigned rest periods etc. When training for a specific event (a sporting event, ‘Fight Gone Bad’, any of the ‘Girls’), it is good to add gravy to the movements to help keep up the “varied” part that we so wholesomely preach hear at CrossFit.
“Routine is the enemy” so we want to avoid getting burned out (i.e. bored) and the negative effects of overspecializing when trying to prepare for an up and coming event. For example, a Martial Artist training for a fight that will last 15 minutes without rounds should center some of his workouts around 15 minutes, but some should go 16 or even 20 minutes at the highest level of intensity possible. If you are training for ‘Fight Gone Bad’ you may want to do it with a weighted vest, added weight on the applicable exercises, or zero rest periods. If you want to set a personal record at Fran, you should think about doing the “Fat Fran” versions (added weight to the pull ups and heavier than prescribed weights for the thrusters).
So next time you are working on a benchmark workout, think about what type of gravy you want to add, and keep track of what you did so you can reference back to it as a new benchmark (or the next time you do a “vanilla” workout). -jj
Posted by Jeremy Jones at 2:13 PM | Comments (2)
August 28, 2007
070828 TUESDAY
Luca held his first class today at 0800H!!
0800H WOD w/ LUCA
Rose's Revenge:
21, 15, & 9 reps for time of
Burpees
Pull Ups
Kettlebell Swings
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Article(s):
Mississippi Ranked Fattest State in U.S. for 3rd year in a row
Obesity Rates Still Climbing in U.S.
Both articles were written from a report called "F as in Fat: How Obesity Policies Are Failing in America, 2007".
Is it any surprise considering that Mississippi happens to be the poorest state? - State Rankings from the U.S. Census Bureau. It has been established for a while that in the US, obesity etc. has been linked to economic status. As obesity related health issues cripple our health care system, I begin to wonder at the slippery slope we have created. This is especially evident when the majority of people with obesity issues require government assisted health care, and a good portion of the severely obese get government assisted incomes. Obesity increases, poverty increases, then obesity increases, then poverty increases, etc.
Is it time for a "fat tax"? A tax that can be applied to foods that are deemed unhealthy, to help steer lower income households from the 'bad' foods. Maybe food stamps should limit the amount of 'bad' foods that can be purchased? But who would set the standards for what is bad? Considering how far behind the Government has been on their health guidelines, I am concerned that their red marker might miss the most critical offenders and end up slashing some of the foods that aren't as bad as the previous norms would have you believe (see: High Carb, Low Fat diets).
If you were wondering how your state competes (and even some statistics by county) here is an interesting site for Statistics by State of health related Issues:
Side note, I do find it interesting here that in California in 2005 we spent almost $71 million dollars on HIV Prevention and about $15.6 million on Chronic Disease Prevention / Health Promotion (with another $5.8 mil tacked on for Diabetes Control). In case you don't want to do the math. . . that is more that 3.3 times as much spent on HIV prevention than what is is spent on all Chronic Disease Prevention / Health Promotion / Diabetes Control).
I might be crazy, but I think that Obesity, Diabetes, Heart Disease (etc.) MIGHT be a little more applicable to the general population than the risk of contracting HIV / AIDS. . . Just maybe.
Posted by Jeremy Jones at 8:17 AM | Comments (5)
August 24, 2007
070824 FRIDAY - "The Older I Get the Better I was. . .or Am?"
Dave doing Kettlebell Cleans. Dave returned for the workout at 6am after completing his first CrossFit workout last night at 7pm. Strong Work Dave!
Workout:
5 rounds for time
200m run
10 pull ups
10 squats with 135lbs
10 Kettlebell cleans
Post time to comments.
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59 year old makes it onto Div. III football team
. . .Flynt's position is still being determined, but he used to play linebacker. Wherever he lines up, he'll likely become the oldest player in college football history. Neither the NCAA or NAIA keeps such a statistic, but research hasn't turned up anyone older than their mid-40s. And even those are rare, for obvious reasons.
"I told him he's an idiot," said Jerry Larned, who coached Flynt at Sul Ross in 1969 and counseled him at the start of his comeback. "I said, `Gosh, dang, Mike,