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)
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)
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 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 12, 2009
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)
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 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 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)
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 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 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 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)
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 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)
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
080227 FRIDAY "Rhodes' Farwell Murph"
+++Muay Thai Canceled Saturday for Dustin's Fight in Antioch+++
Rhodes is leaving for the Navy this weekend. He was going to do "Murph" as his last workout, I decided that we should all do it with him as a nice 'send off'. Stick around in the evening for an impromptu going away party.
Workout: "Murph"
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.
Some classes may even do "Team Murph" where two participants team up and one person goes while the other person rests.
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BAY AREA ROYAL RUMBLE highlighted on the CrossFit Games Site!
(with the epic photo of Ron and Chris carrying the tire).
Interesting discussion on form going on there. Check it out.
Thanks again to Big Dave for putting together the video(s):
Long Version:
DCF Royal Rumble Jan 2009 from David Denglere on Vimeo.
Short Version (under 3 minutes):
CrossFit RR Short HD from David Denglere on Vimeo.
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Have you checked out our "Events Page" lately?
Diablo CrossFit is putting together a team of athletes to raise money for the California Lung Association by getting sponsors to pay for you to race to the 52 stories to the top of the Bank of America Building.
Sign up to enter or sponsor Team DCF here.
Posted by Jeremy Jones at 7:35 PM | Comments (22)
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 24, 2009
090225 WEDNESDAY - We're not done yet!
Diablo CrossFit preparing to present to the Pleasant Hill Planning Commission.
Workout:
5 rounds for time
10 ring dips
15 wall ball (20lb 10ft target or 14lb 8ft target).
20 double unders
Post time to comments
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Commission Verdict: Not enough information.
After a long discussion, and a passionate showing by DCFers. The Pleasant Hill Commission has decided to wait for more information to make a decision. - Remember that the Commission's job was to take all "Fitness Studios" into account, Not just Diablo CrossFit.
We would like to graciously thank the 50 + members who were able to attend the meeting that ran for almost 3 hours (ending around 10:15pm), especially those who came forward to speak on our behalf.
I am confident in saying that even Craig, Rob and myself did not expect the outpouring of community support that was presented (let alone the Planning Commission and the Planning Staff). Once again I am humbled by this community.
Our fight is not over. We will be soliciting the help of our members to help us compile more data and information so that the Planning Commission can make an informed decision at their meeting on March 10th.
If you'd like to help please email us at info@diablocrossfit.com.
You can also post your comments about the meeting to comments below.
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Article:
A drink a day increases cancer risk in women.
" . . .Overall, alcohol is to blame for about 13% of breast, liver, rectum, mouth and throat cancers, the researchers say.They estimate that about 5,000 cases of breast cancer in the UK - 11% of the 45,000 cases diagnosed each year - can be attributed to women's consumption of alcohol. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 11:16 PM | Comments (16)
