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)
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 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 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)
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)
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)
September 16, 2009
090916 Thursday
Jenny P doing some beautiful front squats. In the top frame she is on her way down, but not quite full depth. In the bottom frame she is good and deep (her femur is below parallel). If the crease of your hip does not go below your patella (kneecap) it is not a "Squat" (it is a partial squat) - BUT the crease below the knee is just the minimum, if you can go lower while still maintaining proper form (lumbar curve, etc), you should go even lower.
Workout: Clean and Jerk
(really more "from the floor to overhead anyhow" aka "Overhead Anyhow")
1, 1, 1, 1, 1, 1, 1
Record loads used for each round.
Metabolic Conditioning Workout: Teams of two people. One person works out as the other person rests. As many rounds as possible in 12 minutes.
15 wall ball (men 20lb/10ft, women 14lb/10ft)
Row 250
Record total rounds per team (each team member circuit counts as one round - not both people going through counts as one round)
Posted by Jeremy Jones at 8:33 PM | Comments (17)
September 3, 2009
090904 Friday
+++All usual classes canceled on Monday. Special 8am class on Monday, Open gym from 12:00 - 3:00 for those looking for a later workout.+++
Stavros, post 1/2 Marathon (Santa Rosa Inaugural) last weekend (he sure looks happy doesn't he?) Click 'continue reading' below to see his account of the race.
Workout: As many rounds as possible in 15 minutes
- Burpee Broad jump 60' (15 four foot tiles - the short way or 10 tiles the long way)*
- 10 handstand push ups on paralettes (shoulders to hands, no partial reps. Put feet or knees on a box if necessary to get full range of motion)
*See video below at 6:00 for description. Feel free to launch yourself forward on the push up portion after you squat down.
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Burpee Info:
The Burpee from Patrick Cummings on Vimeo.
(Video from Jon Gilson at Again Faster)
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LABOR DAY BBQ - OPEN HOUSE!
Come to our Barbecue on Monday! We'll supply the grill, you bring any meat and beverages you might want. Bring your family and friends. It will be a blast!
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"Yesterday I ran my first Half-Marathon. It was during the inaugural "Santa Rosa Marathon" that took place in downtown Santa Rosa.
Up until the race, I had never run more than a 10k, and those were at then end of Olympic Distance Triathlons. I signed up for this race with a group from Local 1401, our firefighters union. Going into the race, I did not know what to expect, or how my body would feel compared to a triathlon. I figured it would be similar effort and timeframe as any Olympic tri. In preparing for the race, I pretty much stuck to my standard 3-sport training schedule. The last couple weeks heading into the race I spent a bit more time running, a handful of 30-50 minute runs, and some interval/sprint work.
Race day came quickly, and without rest. The night before at work was chaotic, and surprise, I only got a couple hours sleep before race day (that seems to ALWAYS happen). I ate a bit more than usual pre-race, maybe too much, but oh well. I had some Peet's and water and headed to the race. There were roughly 600 people racing and we lined up according to "pace", I jumped in between the 6-7min and 8-9min. One of my main goals was not to "take the bait" in the beginning of the race. Meaning, stick to my strategy, start at a comfortable pace...and if I feel good at halfway point, speed up. The pace I was aiming for was 7:30 miles, and my race goal was 1:45 overall time.
The gun went off and we started running. Of course tons of people flew out of the gate...I definitely felt tempted, but stuck to my plan. Mile #1, 7:41, felt good and loose at the end of it, ramped up just a bit. Mile #2 felt good, still getting loose and finding stride, 7:33. At Mile #3, the pack thinned a bit, which was fine with me, 7:34. We were on pavement, running next to Santa Rosa Creek. Mile #4, feeling better and they had the 5k distance marked, I crossed at 22 or so, good pace, 7:22 for the mile. Mile #5 I ran with a couple of guys, we chatted about CDA Ironman Triathlon, and how they were both going to do it next year...they weren't interested in keeping a 7:30 pace though, so I said cya, 7:31 that mile. Mile #6 felt good also, 7:28. I was comfortable so far at this distance, I was used to running this far at the end of a triathlon. I didn't feel fatigued and my body felt fresh. Mile #7 things changed a bit, a bug flew in my eye, I couldn't get it out and it threw me off a bit, managed a 7:42. I needed to get back on pace for Mile #8 so it took some concentration and found some people to chase, 7:30 for that one, back on pace! Mile #9, I started to feel the fatigue setting into my legs, knees, and feet. Still wasn't breathing that hard though, 7:28. At this point, I knew I had a few miles left, and no more than a half hour of running. I decided to push a bit harder. Racers in front of me were slowing, and I was catching people, which charged me up. Right around this point, I knew I had a chance at sub 1:40 overall time, I wanted to go for it. Mile #10 took me 7:22, my fastest pace yet. Mile #11 was tough, the course was on gravel and it really started to hurt my feet, there were a number of switchbacks this mile, didn't feel that great, 7:30. Only 2 miles and change left, time to PUSH. Mile #12 took some mental effort, as well as pushing myself, I passed a handful of racers and gained some momentum, 7:07, by far my fastest. Mile #13 , I don't remember that much about it, except that I was hurting, and pushing hard, 7:12. The 1/10th took me 39 seconds. I crossed the finish line in as close to a sprint as I could, feeling tired but strong. I stopped my watch and looked up.
My total time was 1:37.43
I am VERY happy about that time, I felt comfortable pushing for a 1:45, but when sub 1:40 was in reach, I knew I had to grit it out. It was worth the pain. The finish put me 36th overall (out of 500 1/2 marathoners), and 5th out of my age group (the winner of my age group finished in 1:14...WTF!?).
I'm definitely more "beat up" than after a triathlon, it's the day after and my left leg, ankle still hurt. It was great to see others from my department on the course, and to have my buddy Jan run the last couple miles with me, and then see Jaz and the kids at the finish line. Good times! I can't see myself doing many more of these, unless they're at the end of a triathlon, same goes for a full marathon. But, I'm very glad I did it!"
-Stavros
Posted by Jeremy Jones at 3:12 PM | Comments (18)
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 4, 2009
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)
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)
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)
April 28, 2009
090429 WEDNESDAY "Rowing Relay Races"
+++DCF CLOSED THIS WEEKEND FOR NORCAL QUALIFIERS - Everyone should head down to Aromas and Cheer on your fellow DCFers!+++
I have been asked what the globe was for when people were looking at our pictures online. We use it for chalk. And EVERYONE knows to put their hands INSIDE of the globe to apply chalk right? (i.e. don't pull the chalk out of the globe and dust up the gym).
Workout: Rowing Relay Races
For time, With teams of 3 people.
Row 500m, rotate to next teammate in succession.
Repeat until all teammates have rowed 4 times. The clock does not stop while athletes change out. Post each 500m time to comments, as well as total team time.
(If working out by yourself, substitute 3 minutes of rest between sets. If working out with only one partner -a team of two people- sub in 1.5 minutes of rest for the missing teammate).
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Videos: Jon Gilson From Again Faster talks about rowing
The Concept2 Rower - Part 2 from Jon Gilson on Vimeo.
The Concept2 PM3 Monitor from Jon Gilson on Vimeo.
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Recipe: "Spinach Bread" from Mark's Daily Apple
(super easy and about 20-30 minutes of total cooking time. . .hey, that's faster than regular bread! -jj)
Posted by Jeremy Jones at 9:16 PM | Comments (25)
April 2, 2009
090403 FRIDAY - BIG NEWS!
Why is D-Roe so sad? Because he won't have the gym all to himself during the middle of the day anymore. . .Starting Monday April 6th,
Diablo CrossFIt will be open from 6am until 8pm EVERY WEEKDAY!
That's right folks, the gym will be officially OPEN all the times of the day (even when there isn't any classes going on). That means if you want to come down to get a workout in, practice some pull ups, hang out, surf the net (we do have free Wi Fi), read from our free library, use our microwave, take nap. . . or whatever - now you can!
Does that mean you can come and workout whenever you want? Technically it does, but this type of training is more for intermediate to advanced athletes who don't mind working out by themselves. We still prefer that everyone "gets some" at our stellar classes whenever possible!
Workout:
Deadlift
5, 5, 5, 5, 5
Bonus mini metcon to follow.
Post loads to comments.
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Other BIG NEWS. . .
Monday, April 6th we are also launching the "Diablo CrossFit Elite Scholastic Athletics Program"
Diablo CrossFit E.S.A.
Professional Conditioning and Fitness Training for Amateur Athletes.
Every CrossFitter who played sports in their youth regularly makes the observation "If I only had CrossFit when I was young!" Now, Diablo CrossFit has developed a special program for highschool and collegiate athletes to "Get the CrossFit edge", like we all wish we had.
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And there is even more BIG NEWS to come. So make sure you back with us over the next few days and we'll make sure to keep you posted.
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Weekend Events:
'Throwdown' at CrossFit Santa Clara this Saturday. Be there before 11am. Free to enter. Spectators welcome! Even if you don't have a team just show up.
Google Map to CF Santa Clara Click Here.
(it's not even an hour away!)
Bike Ride with Jan. Meet outside the gym at 7:45am. It is a 'no drop' ride, so come out and have fun!
Bring your friends to CrossFit on Sunday! As usual, our 10am class is free for all new people, so bring them down and change their lives! If you don't know anyone yet, just come down anyway. Our dedicated coaches will take good care of you.
Posted by Jeremy Jones at 10:05 PM | Comments (35)
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 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 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)
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)
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 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 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 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 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 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)
October 30, 2008
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 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 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 2, 2008
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 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 18, 2008
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 13, 2008
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 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 3, 2008
080904 THURSDAY "FGB III Details"
We had a great turnout for our Labor Day class. Results are posted on Monday's post. Nice work everyone.
Workout: "The Exercise" (inspired by Coach Dan John)
Hang Power Snatch, Overhead Squat
5,5,5,5,5
Work up to your 5 rep max
Post loads to comments.
Sage Burgener demonstrates some Power Snatches:
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Fight Gone Bad Fundraiser Details below. . .
Diablo CrossFit Team Website (click here)
Copied directly from the the Fight Gone Bad III website, you can find out rules, weights, scaling, how to get a shirt, and how to win our gym $2500 in equipment!
Also, here is the
Athletes for Cure Donation Printable PDF Form for people to use for their family and friends who don't know what the 'interweb' is.
Click "Continue Reading" below:
Fight Gone Bad III Fundraiser "Rules of Engagement"
* The CrossFit workout will be '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. 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. The stations are:
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
* To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
* The four divisions are:
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
Awards
* Any participant who raises $150 or more will receive an official event T-shirt.
* High Score Individual Awards: Highest score in each division (male and female)
o Top 3 national scorers in each division will receive a Custom Sterling Silver, Hand-Stamped Dog Tags set with the winner's name and facility on one tag and their score, location and FGB III on the other tag, with a sterling chain.
o Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
o Facility owners of the winning high scorers will also receive Custom Sterling Silver, Hand-Stamped Dog Tags.
o To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer's September 27th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of Crossfit judges. Any potential winner who fails to meet the Crossfit standards for FGB will be ineligible for awards.
* Highest Fundraising Facility Awards
o More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
o 25 participants or LESS: $2500 gift certificate to Bigger, Faster, Stronger
o If a smaller club raises more funds than the larger highest fundraising facility, we will grant them the entire $5000!
o Any owner of a facility that raises more than $10,000 will also receive Custom Sterling Silver, Hand-Stamped Dog Tags.
* Last year’s highest fundraising facilities were:
o More than 25 Participants: Petranek Fitness- $35,872.69
o 25 Participants or Less: CrossFit Boston - $28,795.00
Posted by Jeremy Jones at 7:48 PM | Comments (6)
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)
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 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 (2)
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 27, 2008
080828 THURSDAY
+++NO MUAY THAI THIS SATURDAY+++
+++MONDAY - LABOR DAY - Will have special "holiday" hours. . . stay tuned+++
Jimmy throwing some wall ball under the morning sun and The Shed sign.
Workout:
3 rounds for time:
40 Wall Ball (20lb ball, 10' target)
40 Sumo Deadlift high pull (95lbs, 65lbs)
200m run
Post time to comments.
Video: The sumo deadlift high pull (SDHP) in action -
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SATURDAY SEPTEMBER 27th FIGHT GONE BAD FUNDRAISER!!!
We plan on having another barbecue, as well as hosting the fundraiser so mark your calendars.
We are recommending that everyone wishing to participate get "sponsored" by their friends, family and co-workers. The 'average' donation rates will be $0.10 per point up to $1.00 per point. Hopefully we can get some forms made for you to recruit people.
Details Here.
Please leave a comment below if you wish to participate.
Posted by Jeremy Jones at 7:55 PM | Comments (16)
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 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 (12)
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 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 (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 (10)
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)
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 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 (18)
June 30, 2008
080701 TUESDAY
=="" LISTEN TO YOUR TRAINER""==
A good description for this picture would be PAIN, lot of PAIN.
Anyway the reason why I posted this picture is because I wanted to talk about what happens during a WOD in class and why us trainers yell at you to correct your form. Beside been one of the fun things to do as a trainer, it's also to make sure you guys get the max out of your work-out with out getting hurt, so when we tell you to land with all the foot on top of the box as you jump, it is to avoid your leg looking like this, after your half placed foot, slipped off and you shin had a nice encounter with the sharp border of the box.
So next time you are in class and we are on your face to fully open those hips, to get your chin over the bar, to keep you back arched on your deadlift, as you're dying to finish the WOD and a "F**K YOU!!!" is coming to mind, remember it's for you're own good, to make you a better, stronger and injury free athlete.
Lose your Breakfast with Luca:
Jackie:
For time
Row 1000m
50 Thrusters 45#
30 Pull Ups
This is a benchmark WOD so if you want to end up on the board, this is one of them, give all you got, and post your time.
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I saw the promos for this new game-show and boy it sounds so much up our alley, In and Out Fran and Helen like, check it out.
Post your comments.
Posted by at 9:30 PM | Comments (19)
June 26, 2008
080627 FRIDAY "JT"
Nikala (on right) is halfway through the burpees on the "Filthy Fifty" recently. Nikala just moved down to San Diego, and we expect her to show the SoCal affiliates how we do it at The Shed.
Workout: "JT"
Complete 21-15-9 reps rounds for time of:
Handstand push-ups
Ring dips
Push-ups
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Video:
HSPU variations:
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The CrossFit Games is fast approaching. What will you eat?
Posted by Jeremy Jones at 9:12 PM | Comments (12)
June 23, 2008
080624 TUESDAY
THE ASIAN SQUAT
The Asian squat by many considered dangerous and damaging for the knees.
Try to tell that to this guy and to the population of Asia, which must have the highest level of knee problems in the world, considering that they squat like this all day, to eat, to talk, to rest and yes to use the bathroom.
The Asian squat differ from the regular squat, mainly by how far low your body goes, all the way to were your thighs are touching your calves, and your feet are flat on the ground, you want your torso up-right, you hips under your shoulders and a nice natural spine curvature.
Unfortunately not everyone is limber enough to get that low and to get there without losing they spine's curvature, you can try this at home or at the gym:
grab a hold of a door post and use it to balance yourself while you are lowering your body into the squat, go as low as you body will let you and then hold that for few seconds.
Do this everyday and try to get lower each time until you are able to look like the guy in the picture.
Your body will thank you and your Clean, Snatch and Front Squat will dramatically improve.
Click here to read an article about it.
Lose your Breakfast with Luca:
10-9-8-7-6-5-4-3-2-1
Push Press ( 95lbs, 115lbs)
10-15-20-25-30-35-40-45-50-55
Box Jumps
Alternate Push Press and Box Jumps and storm through for time.
Post times and comments
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A little more detailed description of the Asian squat
Posted by at 9:30 PM | Comments (9)
June 21, 2008
080622 SUNDAY Coach Rut's "Box Jumping Bear"
I color matched my outfit to go with the mold on the tire (because I am thoughtful like that). -jj
Workout: "Box Jumping Bear"
From "The Fitness Conduit" (Coach Rutman's phenomenal site)
1 Round for Time
30 Box Jumps
-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)
30 Box Jumps
Loading equals 45% of bodyweight. New students should adjust down load and/or rounds of dumbbell work.
Video and review of the generic "Dumbbell Bear" can be found on Coach Rut's site HERE
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Coach Rutman's DVD's are chock full of good info, covering everything from unlimited dumbbell training tips, workouts, food, warm ups, and so much more.
You can find his stuff here on the Performance Menu site. Or by clicking on the link in the right side bar.
(Don't worry about buying from them, their safe. Robb and Greg know that I'll throw dumbbells at their heads when they are not looking if anyone has any problems - and not one of the rubber coated ones either -jj).
Posted by Jeremy Jones at 8:35 PM | Comments (6)
June 13, 2008
080614 SATURDAY
Raw power:
Craig is training for the Concept II race at the games. He is trying to be able to row a 2:50 or less 1000m sprint. Currently he can pull a sub 3:10, which is in the top 20 rankings (and WELL into the 90th percentile at 3:18.4) According to the Concept 2 website, the #1 time is 2:50.5 - The equivalent of two 1 minute 25 second, 500m sprints back to back.
I think he has it in him. Everyone should ask him how his training is going. -jj
Workout:
Four 500m sprints on the erg (rower).
Rest between sprints as needed.
Post times to comments.
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Videos:
Angela Hart Discusses the common flaws of rowing on the Concept 2 erg:
"Johnathan" rows a 1:18 500m at "NW CrossFit"
Posted by Jeremy Jones at 9:37 PM | Comments (4)
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 6, 2008
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)
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 (11)
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)
February 22, 2008
080223 SATURDAY
Jon Gilson from 'Again Faster' is on the left of the picture above and he writes some damn good articles for his website. Read his latest rant below.
Workout:
Overhead Squat: 3,3,3,3,3
Front Squat: 3,3,3,3,3
Back Squat: 3,3,3,3,3
Do all the OHS then all the FS then all the BS. The weight should go up each set, approaching failure on the last round of the exercise. (hint, the weight should go up as you change exercises as well).
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CrossFit Article:
"My love for the medical establishment continues. I went to my annual
physical last Wednesday, looking for a clean bill of health and a referral.
Instead, I got orders to check my blood pressure five times a day and an
uninformed dismissal of my referral request.
I have no doubt that my doctor is a well-intentioned man. He'd have to be,
considering the way he dresses himself. Picture this: thirty-something,
5'11", one hundred and fifty pounds, night-vision pale, dressed in a ratty
blue oxford, a two-sizes-too-big checkered jacket, and olive slacks hemmed
for an impending flood.
Clearly, this is a man more concerned with the practice of medicine than
making the cover of GQ, a fact that I found reassuring—for approximately
five minutes. . ."
by Jon Gilson of Again Faster
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Audio Downloads:
Jerry Hill, head coach from CrossFit Old Town in Alexandria VA asks the question “If your athletes life depended on getting in top-shape in record time what would be the most important thing you would do?”
Jason Brown http://jerryhillfitness.com/blog/?p=15
Mark Rippetoe http://jerryhillfitness.com/blog/?p=16
Gregg Everett http://jerryhillfitness.com/blog/?p=17
Posted by Jeremy Jones at 8:01 PM | Comments (8)
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 (8)
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 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 (4)
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)
October 27, 2007
071027 SATURDAY
0730h WOD
Mike E. & Rick took over class this morning after I said "Tabata." They got a bit carried away with:
Tabata "Core Compression"
Box Jumps
Thruster 45#
Wall Ball 20#
Burpees!!
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. The score is the least number of reps for any of the eight intervals. Move to next exercise - repeat. Add the low score for each exercise and post total to comments.
** Newbie wod for Rick & Mahsa **
0815 Power & Strength WOD
Burgener warmup
Burgener OH Snatch Transfer
Snatch 5, 4, 3, 3, 2, 1
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My hero:
Check out Greece's Pyrros Dimas' easy little workout. Pyrros is a Gold Medal winner in Olympic Lifting in the '92 (82kg class), '96 (83kg) & 2000 (85kg) Olympics. He took Bronze in 2004 in the 83kg class. His form is beautiful. His power is amazing. Pause the video and watch his technique.
Posted by Craig at 4:08 PM | Comments (2)
October 13, 2007
071013 SATURDAY
Eric loves cleans.
0730 MetaBlast WOD
Rowing Intervals
7 Rounds of 500m Row
Rest 90 seconds in between rnd 1-4
Rest 60 seconds in between rnd 5-7
Calculate average row time and total time and post to comments.
0815 Power WOD
Overhead Squats 5, 5, 3, 3, 3, 2, 2, 1 (max weight)
if there's still gas in the tank:
Back Squat 3, 3, 3, 3 (max weight)
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Questions about how to set your C2 rower for best performance? Click Here
Concept 2 has a very nice web page just for CrossFitters: C2 & CrossFit
Posted by Craig at 3:56 PM
October 11, 2007
071011 THURSDAY
Rex, co-owner of CrossFit San Jose stopped by the Shed yesterday. Rex is just back from Iraq where he served with Naval Special Warfare. Rex showed some love by dropping off a few CFSJ t-shirts. Thanks, Buddy. You're welcome anytime. And, thanks for your service. Read about Rex and his cool facility at www.crossfitsj.com.
0800h WOD: Get Up, Stand Up
With a 35lb Dumbell, complete the following for time:
25 Turkish Get-Ups - Right Hand
25 One Hand Dumbell Snatches - Right Hand
25 Turkish Get Ups - Left Hand
25 One Hand Dumbell Snatches - Left Hand
Post time to comments.
The Turkish Get Up is an excellent full-body exercise that demands strength, balance, and agility. There is quite a bit of technique involved, so before you try these watch these:
Posted by Craig at 9:58 AM | Comments (3)
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 25, 2007
070825 SATURDAY
From the August CrossFit Journal to The Shed: Jerk Supports. Watch the video: Video
I saw the above exercises in the CF Journal this month and had to try them. This is a great exercise to help learn to stabilize weight overhead. You'll be able to use far greater weight than you could jerk or snatch, but that is the point. Get comfortable and stable with big wieghts overhead and you'll improve confidence for your snatch and clean & jerks.
0630h Metacon WOD: Pull-Push
3 Rounds for Time:
20 Deadlifts (boys 135# / girls 95#)
20 Slam Balls (20# / 8#)
20 Seated Ring Dips (feet resting on bench)
20 Knees to Elbows
0715h Power WOD
2x Burgener Warmup w/45# bar
2x Burgener Snatch Transfer Skills w/45# bar
Jerk Supports 5, 5, 5, 5, 5 (work up to max weight)
Snatch 5, 5, 5, 5, 5 (50-75% or 1RM)
Posted by Craig at 9:29 AM | Comments (1)
August 4, 2007
070804 SATURDAY
Awesome. Hossein Reza Zedeh's world record Clean & Jerk of 263 kilos (580lbs!).
There are some great slow action shots of the top 3 lifters - watch the form, 1st pull, 2nd pull, the catch, the front squat out of the hole, the adjustment of the hands, and finally, the dip and split jerk.
0630h Metacon WOD: "Michael" with a Kicker
Warm up
500m Row
200 Jump Ropes
WOD
We added some heavy thrusters to Michael (Hero WOD) today.
50 Back Extensions
50 Sit ups
21 Thrusters 115#
Run 800m
50 Back Extensions
50 Sit ups
15 Thrusters 115#
Run 800m
50 Back Extensions
50 Sit ups
9 Thrusters 115#
0715h Power WOD: The Split Jerk
Warm Up
Everybody mixed it up this up this morning with the 0630h crew: various situps, runs, rows & back extensions.
Burgener Warmup
Burgener Snatch Transfer Skills
Snatch Review 5, 5, 5
Clean Review 5, 5, 5
WOD
Split Jerk 3, 3, 3, 3, 3, 3, 3
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As you see from the video above, in the Split Jerk, the feet hit the 1PM & 7PM position. Front knee bends up to 90 degrees and shin is perpendicular to ground (knee does NOT extend over toes!).
Posted by Craig at 9:46 AM | Comments (4)
July 28, 2007
070728 SATURDAY
Josh at the start of a 135 Clean. For proper position in all stages click on "Key Positions" on this cool site: CLEAN
0600h WOD - Metacon
Tabata Times Two
Round 1:
Push Press 75#
Sit Ups
Pull Ups
- One Minute Rest -
Round 2:
Kettlebell Swings 16kg
Push Ups
Box Jumps
A "Tabata" set is eight rounds of 30 seconds - 20 seconds of work followed by 10 seconds of rest. Only score your the least number of repetitions for any one round. Add the low round scores for each exercise and post the total to comments.
0700h WOD - Power
Warm up
Row 500m
1/2 Tabata (4 Rounds) of:
- Squats
- KB Swings
Burgener Warmup
Burgener Snatch Transfer Skills
Power Session - The Clean
Full Squat Clean: 3, 3, 2, 2, 2, 1, 1, 1
Form is the key!!
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Great website for instruction on the finer points of the Clean, Clean & Jerk, and the Snatch: Olympic Weightlifting
Posted by Craig at 1:15 PM | Comments (3)
July 23, 2007
070721 SATURDAY
As Coach Burgener says: the snatch is just a "jump and a land." See comments below.
Saturday Oly WOD
Warm up:
Row 250m +
As many reps in 1 minute round each of (3 mins total):
Kettle Bell Swings (35lbs)
Box Jumps
Sit ups
Burgener warm up with 45lbs
Burgener snatch transfer skills
Strength WOD:
Snatch (for max weight)
7, 6, 5, 4, 3, 2, 1 reps.
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Couple things to notice in the picture.
1. "The jump" has resulted in the feet leaving the ground. As the load increases, the lifter is less likely to leave the ground.
2. The "shirt drag" is a great indication that the bar is traveling very close to the body - or, as close to the leverage midline as possible. If the bar travels too far away from the body, the lifter loses leverage and balance and will miss the catch or, compensate by trying to pull the weight to the correct catch position - an unlikely and dangerous proposition.
Posted by Craig at 9:57 AM | Comments (7)
July 2, 2007
070702 MONDAY
Connor gets a 500 meter row time of 1:39 his first time on a rower! Strong work (and good help from Dan on rowing tips).
Workout
Strict Press
3,2,2,2,1,1,1,1
Work up to your single rep maximum.
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Have you checked out CrossFit Live?
A wonderful resource to the CrossFit community, CrossFit Live is back with new interviews. You can download the archived mp3s and listen to them over and over again. The best part . . . ITS ALL FREE.
Thanks Dave Young for making such an awesome contribution to the CF community.
Posted by Jeremy Jones at 10:26 AM | Comments (5)
April 23, 2007
070423 Monday - The Evil Dr. Tabata...
++ Next SHED Session, Tue, Apr 24 @ 1900h ++
Tabata Results Monday Morning @0638h
_____________________
Tabata: Squats, Push-Ups, Situps
Score your lowest number of repetitions for each exercise. In other words, if your worst set of 8 sets of squats yielded only 10 repetitions, then your score is 10.
Take a one-minute rest in-between each movement to set up.
_____________________
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes).
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Article:
Fat Workers Cost Employers More
"Duke University researchers also found that the fattest workers had 13 times more lost workdays due to work-related injuries, and their medical claims for those injuries were seven times higher than their fit co-workers."
Post thoughts to comments.
Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise. A few popular examples include hitting a heavy bag, sprinting, jumping rope, or performing bodyweight calisthenics (ex. squats and pushups).
Your first reaction might be, “How effective can this protocol be with just 4 minutes of exercise?”
Let me answer this question for you… VERY EFFECTIVE!
You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling.
After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata's test was much more effective, as it produced a positive response on individuals who were already in shape.
Posted by Craig at 1:04 PM | Comments (6)
April 5, 2007
070415 Thursday
++ Next SHED Session, Tonight @1900h ++
HAVE YOU READ YOUR CROSSFIT JOURNAL THIS MONTH??
Appropriate Rest Between Interval Sets By Energy System Focus
The above chart was taken from an article entitled, "Rest and Recovery in Interval-Based Exercise," CrossFit Journal, April 2007, Issue 56. Tony Leyland, Senior Lecturer at the School of Kinesiology, Simon Fraser University in Vancouver, Canada, is the author.
In this excellent article, Tony describes appropriate rest periods for interval training for all three metabolic pathways (& muscle types). I have been using intervals for more than 20 years for powerlifting and endurance running, operating on instinct and coaching input for recovery times. This article debunks many of my preconceived notions about recovery time and identifies correct rest periods by intended training focus: power, strength recovery, or cardiovascular endurance.
In short, the above article is brilliant in my humble opinion. I will not print it here, but will display a couple cool charts on energy consumption and commentary on muscle fiber types. The CrossFit Journal is only $25 per YEAR. The above article is worth $25 or more alone.
If you have not yet subscribed, please do so by clicking on the above chart. Your $25 helps support CrossFit's vast resource of free information, coaching videos, pictures, and website.
This is a fantastic chart really demonstrating your body's energy sources for physical exertion as it correlates to time. Keep in mind that this chart assumes MAXIMUM power outputs. In other words, if you get out of your chair and walk to the door for 10 seconds, your body will use the oxidative system, which could last for hours. A full sprint for 10 seconds will use the phosphagen system to maximize muscular effort (power).
Finally, here's what Tony has to say about appropriate interval rest periods for training muscle groups:
"So I am going to simplify things considerably here. There are three types of fibers:
• Type 2b fast-twitch fibers are recruited for very short duration high intensity bursts of power such as maximal and near-maximal lifts and sprints. These fibers produce high force levels quickly but they fatigue quickly also.
• Type 2a fast-twitch fibers are more fatigue-resistant than type 2b fibers but cannot produce force quite as rapidly. They are used more in sustained power activities like sprinting 400m or doing repeated lifts with a weight below your maximum (but not very light weights).
• Type 1 slow-twitch fibers are used in lower intensity exercises like light resistance work aimed at muscular endurance and long duration aerobic activities like running 5K and 10K.
So now you have a sense of what energy system and muscle fibers you are using, how long you should recover between exercise bouts? The answer depends on which energy system you are stressing and the purpose of your training that day. This is why rest periods are not always specified in exact terms in the WOD."
Read the CrossFit Journal.
Posted by Craig at 9:57 AM | Comments (2)
March 31, 2007
070331 Saturday - Killing Birds On A 5K
Get out and run! Tips for making running easy and fun...
My Motivation: great partners and beautiful hills. Picture location: Shell Open Space Preserve in Walnut Creek - Awesome Trails. Colby & Bosco (left to right).
The best way to make your 5k fun and productive? Kill two birds with one stone! In my case, I exercise my dogs, and I take in the awesome scenery (now green!)and knock out my 5k or 10k.
Read on for more pics and my tips on how to make your 5k & 10k wods easy & fun.
1. Lose the watch. Seriously - don't worry about your time until your conditioned for running. I rarely carry one.
2. Get off the pavement and treadmill! The first is painful and the second is friggin' boring. There are hundreds of miles of trails within 20 minutes of The Shed. http://www.ebparks.org/resources/resources_maps.htm">East Bay Maps
3. Start slow - I mean really slow for your first 20 minutes or so! You can always finish hard for your last 10 - 20 mins. People always start too hard and burn out. It takes a good 15 minutes to losen up, get warm and control breathing. Walk if you need a break.
4. Take your dog, if you have one! They'll love you. If they suck on a leash or are hard to control, just stick with it - they'll learn. My dogs are great on and off leash because I take them out often.
5. Buy NEW shoes with good cushion and arch support. Go to a good running store and spend money - Forward Motion in Walnut Creek, or Road Runner Sports in Concord have great professionals to fit you. Seriously - do not skip this step. Poor shoes cause pain and injury.
6. Run with your buddies or a running club once a week. When I trained for marathons, I got together with all my buddies every Saturday for a long run, a swim in Barton Springs (Austin) and a big breakfast. This tradition kept me motivated - I wanted to be part of this group.
More pics from my run last week at the Shell Open Space Preserve. Why would anyone run on a treadmill on a day like this?
Bosco hunting ground squirrels.
Now thats a running trail!
Colby on the chase.
Posted by Craig at 10:04 AM | Comments (5)
March 23, 2007
070323 Friday "Grip Balls"
++Next Group Workout Monday, March 23rd!++
Jeremy with a homemade 10lb grip ball, using a palm down grip. (Click Continue Reading below for more information about the balls).
Workout:
Go to the steepest hill you can find (the steeper the better), measure out 40 meters, and see how many times you can sprint up it in 15 minutes.
If you are stuck working out in a gym (I feel sorry for you), set the treadmill on it's highest incline and crank up the speed to your max. Leave the hamster wheel running while you complete as many 20s sprints as possible in 15 minutes.
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Article:
Biochemical Switch Directs Muscle Building
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Broken 'Core'
Many people have caught on to the 'core' strength training craze (possibly because they still believe in 'spot fat reduction' - and their 'cores' look less like an apple core and more like an untouched pear).
While true 'core' (aka 'trunk') strength is important, an injury to this area can be very debilitating. As I combat a back injury that has yet to be diagnosed for 3 months and is still causing pain, I have looked to my extremities as an area to develop new capacities.
Today's picture is a mini basket ball bought at Target for approximately $9.00. Using Pierre's (From Capital CrossFit) method for making medicine balls (drill hole, fill with sand, plug with car tire repair plug and rubber glue), I was able to make a great 10lb mini ball for scaling workouts and is a great grip strength training tool. You can see the little nubs where I patched the holes in the picture By tossing the ball and catching it palm down, the hands and fingers get a great amount of work in the wide open position (a place where most grips fail).
If this type of training is familiar. You are probably familiar with things like block training and John Brookfield (hand strength guru and strongman athlete). His book "Mastery of Hand Strength" is a great resource for training your fingers, hands, and wrists. While the book is brief, it has great ideas on making your own implements for hand strength, as well as training methods, and a little bit of the history of hand strength.
Hopefully I can turn this halt of my regular training into something positive and develop my hands and wrists, so when I do get back to full shape, the time will not have been waisted. -jj
Posted by Jeremy Jones at 10:24 AM
March 1, 2007
070301 Thursday - Rowing Technique
++ Next Class Tonight, Mar 1, 1900H @ The Shed ++
Proper rowing technique can enhance performance by 50% or more. Similar to olympic lifting, proper muscle exertion coupled with correct timing results in maximum distribution of force and more successful lifts or, on the row machine, more rowing power.
Maybe we'll row a bit tomorrow morning at 0600H....
Posted by Craig at 10:28 AM
February 28, 2007
070228 Wednesday "Hump Day"
Craig demonstrates the Medicine ball burpee with two push ups.
Workout:
5 rounds for time -
Med Ball (20lb ball) Push-Up Burpees x 10
100 m Run
15 Squats
100 m Run
Post time to comments.
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Hump Day Article:
Posted by Jeremy Jones at 1:10 PM | Comments (3)
February 16, 2007
070216 Friday "Tears & Power"
Kevin attempts to pull the roof down with a rope.
Workout:
Ring push ups 20, 15, 10, 5
Rope Climb 1, 1, 1, 1
Front Squat (45lbs) 10, 5, 20, 15
Row (calories) 5, 20, 15, 10
Work through each exercise going down the list of prescribed reps for round 1 (20 rpus, 1 rope, 10 fs, 5 cal row, etc), then go through each exercise with the prescribed reps for round 2. . .
Post Time to Comments.
Brian administered this one at our Thursday night workout and we dished up leftovers this morning. The general consensus was it was a good workout:
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Article:
Today we are going to look at an essay written by Henry Rollins called "IRON". Many may have already read it. I say read it again. For those this is the first time, read it more than once and return to it often. Click "Continue Reading" to read the whole article.
(Thanks to Mike for reminding me of it's truth)
Post thoughts to comments.
"I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.
Completely.
When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.
I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.
Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.
Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.
Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.
Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was
wrong.
When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.
Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.
I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
-Henry Rollins
Posted by Jeremy Jones at 9:38 AM | Comments (12)
January 22, 2007
070122 Monday
Craig doing some wall ball reps sporting his new DCF T-shirt.
Workout: "The Filthy Fifty" (modified)
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.
For our group workout, we let everyone just pick the exercises at random (basically whatever was free at the moment). If you do this by yourself, try and do everything in order.
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Article:
Vitamin Mania: The truth about Antioxidants
"People don't want to exercise," he said. "They don't want to eat healthy food. They don't want to stop drinking; they don't want to stop smoking; they don't want to stop having dangerous sex. They want to take a pill. Well, good luck."
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Video Highlight
Here is part 1 of a great video from Olympic Lifting Great - Tommy Kono.
Watch it. Then watch it again taking notes.
http://www.youtube.com/watch?v=71denvCLxP0
Posted by Jeremy Jones at 9:01 AM | Comments (2)
January 10, 2007
070110 Wednesday
Which one of these is not like the others?
Workout(another gem from the CrossFit Mothership:
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Post rounds completed to comments.
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Article:
"The Most Important Exercise Tip"
"Cortisol is a hormone produced by the body under stress, such as anger, anxiety or fear, and it ultimately inflames and damages our organs. Exercise burns cortisol, and thereby makes us healthier and happier, Mandel says."
". . .Some say endorphins are even more powerful and yield a more euphoric feeling than opiate drugs such as morphine and opium, which park on the same receptors when introduced to the body."
"A single exercise session lasting 20 or 30 minutes at 80 percent of your capacity brings on pain-relieving endorphins, according to work by Robert G. McMurray of the University of Carolina at Chapel Hill."
"Alan Goldfarb of the University of North Carolina-Greensboro also says endorphins are only associated with heavy weightlifting or any kind of exercise during which you sprint (such as during running, biking, swimming)."
Sounds like CrossFit to me.
I am off to enjoy my high . . .
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A word on substitution and ego checks - (click "continue reading")
In the picture above Craig is doing handstand push ups instead of pull ups. After a recent workout Craig really pushed himself on pull ups and was seriously feeling the effects today. I have been altering things to allow my back to recover from some misuse (my own fault). Some of the other guys were using 25lb dumbbells instead of the 1.5 pood (54lb) kettlebells because it was their first time with swings.
Does this make them any of them less of an athlete? Does this make them any less "CrossFit". No, it is the epitome of CrossFit scalability.
If we always avoided working out because we were tired, injured, didn't have the equipment, or the workout was too hard - we would never achieve 'Elite Athleticism'. Genetics plays a role with everyone's capability, but the true contribution is a person's ability to push themselves regardless of the roadblocks - i.e. to know how to adapt or modify around obstacles. This might be genetic for some, but it is most definitely something that can be learned by all.
Posted by Jeremy Jones at 9:07 AM | Comments (6)
January 7, 2007
Sunday 070107
Next Workout is Tomorrow, Monday 0108,0600H @ "The Shed"
Our first video post!! Click on the pic to play! We'll get better at our camera work.
CrossFit wod Friday, Jan 5 - Shoulder Press 5x5 - DCF Style
Posted by Craig at 2:33 PM | Comments (2)
January 3, 2007
070103 Wednesday - New Year, More changes
++ Next Workout, Friday, Jan 5th 0600H 2040 N.Main #14 ++
Diablo Gym Stage 3:
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Workout (from the CrossFit Mothership, January 2nd)
You can compare your results to CrossFitters around the world.
Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps
Post time to comments.
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New Year's Resolutions. . .
January is the time of year for people to "turn a new leaf", "start over", and “begin anew." . . .
Bullshit.
Postponing your life until when some calendar says it is a “New” year is ridiculous.
Just like your birthday, one more day doesn’t really mean you are a whole year older; it means that you are just one more day older, one day closer to the end. I heard about some guy who survived a fall from 79 floors. Yeah - it was the 80th floor that killed him. Knowing how far you have come is interesting, but it is where you are headed that is important.
Birthdays and Calendar years are just milestones; markers to track movement, to track progress. Unlike the original milestones that measured distance covered, these markers come the same for everyone no matter how much effort you put forth. Every breath, every heartbeat is a miniature milestone marking your progression toward eternity . . . toward death.
Waiting until a particular day comes, waiting for a new year - is just bullshit. Are you going to wait until you turn 60 years old to start going to college? Are you going to wait until you are 70 to make some friends? Are you going to wait until you are 80 until you finally go on that trip you have always wanted to go on?
The key to using these milestones to your advantage is the exact opposite stance of the ‘resolution’. The markers are counting down. You don’t know when the time will run out. You don’t know when the buzzer will go off. Your only purpose in life is to get as much done as possible before the hammer drops, before the bell tolls, before the knell that signals “TIME!” and it is all over. Do nothing that has no value, you don't have time for anything else.
Throw your resolutions out the window. Now is the time to set GOALS. Set benchmarks that will need to be accomplished before the year is over. The term benchmark originates from the chiseled horizontal marks that surveyors made in stone structures, into which an angle-iron could be placed to form a "bench”. The height of a benchmark is calculated relative to the heights of other benchmarks. It is a set point, a place of reference. The key is that YOU set the benchmark, it just doesn’t happen regardless of effort.
(example of an original benchmark)
Set your benchmarks for 2007 now. Revisit them frequently, track your progress, make a strategy, set smaller goals to get you where you need to be, and tell people about your goals, finish what you have started. Before the end of 2007, you want to have accomplished all of your goals.
Hurry. The clock is ticking.
-Jeremy
Posted by Jeremy Jones at 8:35 AM | Comments (4)
October 27, 2006
061027 Friday "Janice"
Today, Diablo CrossFitter Janice (center of picture above) is taking an 8 hour engineering exam called the 'Professional Engineering Exam' or "P.E." today. Janice came to us trying to get into better shape while forcing her to develop the dicipline and mental fortitude required to study for the exam.
Even though we can't workout for 8 hours straight (like she is basically doing), we wanted to devote a workout to her and to wish her the best on this momentus day.
"Janice"
3 minutes rowing
2 minutes kettlebell swing
1 minute wall ball
3 minutes 75lb sumo deadlift high pull
2 minutes dips
1 minute push press (25lb dumbbells)
3 minutes sit ups
2 minutes good mornings (20lbs medicine ball)
1 minute box jumps
Count total reps each round and add them up for a total score (like 'Fight Gone Bad').
Post your score to comments.
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As CrossFitters, we are still on the outside of what most people consider the fitness world. One of the first issues of the 'CrossFit Journal' had an article about the 10 top ways to get kicked out of a commercial gym.
At Diablo CrossFit, we just got kicked out of park. (click below for more details).
Okay. We didn't actually get kicked out of the park, but we found out that we have been breaking all of the park rules and if we don't stop, we will be kicked out. Most workouts, we are usually finishing up when the park service comes around to pick up trash and keep the park nice (never mind the fact that it is dark, they still do a good job of keeping the park clean). Today we got a stern talking to by one responsible park caretaker.
#1. Nobody should be in the park 30 minutes before sunrise or 30 minutes after sunset. - As it stays darker longer in the mornings, we have been breaking this rule more and more. In fact, I would say that for the last couple of weeks, we have been FINISHED working out 30 minutes before sunrise. Considering that daylight savings time is this weekend, hopefully we won't have a problem with this again for a while.
#2. No driving into the park. - Well we broke that rule today to bring our olympic bar and Concept II rower to our workout site (among many other little items). It would have taken too long to get everything the 150 meters or so to the paved area where we planned to do our workout.
#3. No dogs off the leash. - The Diablo CrossFit mascots Colby and Bosco usually are allowed to run free, nipping at our heels to keep us motivated.
#4. You must have a 'Permit'. - I don't know if they have a 'permit' for working out at the park, but I do know that you are suppposed to reserve an area through the Recreation Department if you want to hold an event. I always thought that this was just to ensure that too many people didn't show up at the park at the same time. I guess not.
#5. No loud noises in the park that would disrupt the neighbors. - This means no grunting loudly, yelling, encouraging at a distance, dropping bumpers, etc.
I know that there are more rules that we have broken, but I just don't know them all.
What is the moral to the story?
Don't bite the hand that feeds you. Don't crap in your bed. Don't piss off your spotter. Don't. . . you get the idea. If you are working out somewhere, for free, with tons of open space and stuff to workout on - don't get kicked out. Be respectful, be courteous, and try to follow the rules to the best of your ability. Most of the stuff I have listed above has gone on without incident or even a second glance really (it was the driving thing that put them over the edge).
For now, we plan on continuing the park workouts while we figure out the best way to lock down a gym space. Hopefully we can stay below the radar long enough to get a place of our own (hopefully with a roof).
-Jeremy
Posted by Jeremy Jones at 8:19 AM | Comments (2)
October 20, 2006
061020 Friday
++ Next Workout is Mon 10/23, 0600H @ Larkey Park ++
Today: Breakfast with Diane.
21-15-9 Reps of:
225lb Deadlift
Handstand Pushups
Scale or sub- as needed.
Janice shows proper Deadlift start position: back arched, chest up and out, arms extended and tight, feet flat.
See extended entry for more pics and comments.
Proper Deadlift form is crucial to engage appropriate major muscle groups for efficient execution: glutes, hamstrings and quadriceps. The barbell travels along a straight plane (knees move out of the way)maxmizing force transfer to the weight. Proper execution also prevents injury which may result from over-exertion with inappropriate muscles (e.g., trapezius, erectors or even, lats).
Proper descent is as important as ascent. Allow the bar to travel in reverse along the plane(likley brushing against your lower quads and knees).
Posted by Craig at 10:53 AM | Comments (2)
October 6, 2006
061006 Friday "Annie"
++ Next Workout Is Mon Oct 9, 0600 @ Larkey park ++
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
A good substitution for double unders is Slalom Jumps (as Craig is doing above). Click 'Continue reading' below for details of slalom jumps over a medicine ball.
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Again Faster is a CrossFit affiliate in Boston and Jonathan Gilson has always got good things to say.
His post for Tuesday, October 3rd perfectly describes how I feel everytime someone tells me they 'workout' and they don't get results. Here is a snippet from his post:
If you’re at a commercial gym, I want you to quit. Hell, you want you to quit. You just don’t know it yet.
Last time you were in Buff Joe’s Spandex-O-Rama, you were probably working out alone. You were listening to Kelly Clarkson belt out a tune somebody else wrote, and you kept losing the pull-up bar to some meathead who was using it to stretch.
It took you an hour to do a workout that takes 20 minutes because you had to wait to get the 30s from a pre-teen doing quarter-range tricep kickbacks. Screw that.
Quit now. . .
Check out his site. You'll be glad you did.
Feet should start in natural jumping position with the medicine ball almost touching the side of the ankle. Jump over the medicine ball (or any obstacle) bringing knees high to clear the obstacle. Land on the opposite side of the medicine ball. Repeat going back the other way.
Posted by Jeremy Jones at 9:09 AM | Comments (2)
September 18, 2006
060918 Monday
++ Next Workout Scheduled for Wednesday Sept 20th, Larkey Park, 6am ++
Colby makes sure Craig is doing full range of motion on his sit ups.
With a continuously running clock, perform the following triplet each minute on the minute for 20 minutes:
10 push ups (with a weighted vest if you have one)
10 squats with a medicine ball or weighted vest
10 sit ups with a medicine ball or weighted vest
More advanced people should use 20lbs or more, less advanced people should use 10lbs or less. When the time starts to slip and you can’t keep up with the stopwatch, get rid of the ball/vest and continue the workout ‘unloaded’. If you begin to slip on time again, cut the number of reps in half for each exercise. If you get to the last round without requiring the unloaded phase, do the last round unloaded anyway.
In the 'comments' section below, post weight used, rounds loaded vs. unloaded and time to complete the final round.
CrossFit expounds “Universal Scalability” with its program. This workout is an example of how this scaling can even happen during a workout, changing the prescribed workload as needed. An example might be an athlete who starts with a 20 lb medicine ball. After 12 rounds they can barely complete the circuit within the minute, so they drop the load from the workout. At round 18, they have lost ground again so they finish the workout only completing 5 reps of each exercise.
In the extended entry we look at the medicine ball sit up and how two variations can change the exercise modality.
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Medicine ball sit up with the arms:
Above is a medicine ball sit up that involves keeping the ball overhead. The ball is farther from the point axis and has a greater range of motion (which means more work). BUT, most people will use their arms when the ball is held in this position, imparting momentum on their torso so their abdomnial muscles have to work less. More overall work is being done (the exercise is more metabolically demanding), but the act of "sitting up" is not getting the greatest stimulus.
Medicine ball sit up with the chest:
The above exercise is a sit up completed with the medicine ball held to the chest. Although the range of motion for the torso is the same, the ball itself is traveling a much smaller distance. This version requires more work from the abdominals, even though the total work completed is less than the version using the arms. Most people will have more trouble with the "chest" version of this exercise.
Neither exercise is 'wrong' they are just 'different'. Just as a kipping pull up is 'different' than a strict one, they are versions that should both be practiced for their prospective training points.
Posted by Jeremy Jones at 9:03 AM | Comments (3)
060918 Monday
++ Next Workout Scheduled for Wednesday Sept 20th, Larkey Park, 6am ++
Colby makes sure Craig is doing full range of motion on his sit ups.
With a continuously running clock, perform the following triplet each minute on the minute for 20 minutes:
10 push ups (with a weighted vest if you have one)
10 squats with a medicine ball or weighted vest
10 sit ups with a medicine ball or weighted vest
More advanced people should use 20lbs or more, less advanced people should use 10lbs or less. When the time starts to slip and you can’t keep up with the stopwatch, get rid of the ball/vest and continue the workout ‘unloaded’. If you begin to slip on time again, cut the number of reps in half for each exercise. If you get to the last round without requiring the unloaded phase, do the last round unloaded anyway.
In the 'comments' section below, post weight used, rounds loaded vs. unloaded and time to complete the final round.
CrossFit expounds “Universal Scalability” with its program. This workout is an example of how this scaling can even happen during a workout, changing the prescribed workload as needed. An example might be an athlete who starts with a 20 lb medicine ball. After 12 rounds they can barely complete the circuit within the minute, so they drop the load from the workout. At round 18, they have lost ground again so they finish the workout only completing 5 reps of each exercise.
In the extended entry we look at the medicine ball sit up and how two variations can change the exercise modality.
+++++++++++++++++++++++++++++++++++++++++++++++++++++
Medicine ball sit up with the arms:
Above is a medicine ball sit up that involves keeping the ball overhead. The ball is farther from the point axis and has a greater range of motion (which means more work). BUT, most people will use their arms when the ball is held in this position, imparting momentum on their torso so their abdomnial muscles have to work less. More overall work is being done (the exercise is more metabolically demanding), but the act of "sitting up" is not getting the greatest stimulus.
Medicine ball sit up with the chest:
The above exercise is a sit up completed with the medicine ball held to the chest. Although the range of motion for the torso is the same, the ball itself is traveling a much smaller distance. This version requires more work from the abdominals, even though the total work completed is less than the version using the arms. Most people will have more trouble with the "chest" version of this exercise.
Neither exercise is 'wrong' they are just 'different'. Just as a kipping pull up is 'different' than a strict one, they are versions that should both be practiced for their prospective training points.
Posted by Jeremy Jones at 9:03 AM | Comments (3)
September 15, 2006
060915 Friday
++ Next Workout Scheduled for Monday Sept 18th, Larkey Park, 6am ++
5 rounds for time:
400 meter run (1/4 mile)
10 full depth Handstand push ups (for advanced) parallette push ups (for beginners)
10 reps each arm, one arm power snatch - 50lbs (for advanced) 5 or 10lbs (for beginners)
Click on "Continue reading '060915 Friday' " below to see an example of the one arm power snatch using a Kettlebell. The HSPUs stimulous is designed to fatigue the arms so that maximum hip explosion is required for the power snatch (as opposed to a 'sort of' clean and press).
Post time to comments.
The weight should start between the feet, head and chest up. With a kettlebell, the grip should be near one of the 'horns' as opposed to right in the middle of the handle. The hips are driven up as if trying to jump, the shoulder shrugs up. The weight should stay as close to the body as possible. The arm stays straight until the hip drive is complete. The arm should follow the weight up, transitioning the kettlebell to the back of the wrist gently.
Full lockout at the top position includes a shrugged shoulder (shoulder in ear). The weight/arm should be directly over the heals. The weight should be lowered close to the body to touch the ground before the next rep.
Posted by Jeremy Jones at 10:15 AM | Comments (1)
September 5, 2006
060906 Wednesday
6:00am, Larkey Park
Tabata Push ups
1 minute rest
Tabata squats
1 minute rest
Tabata back extensions (or superman bridges or light good mornings)
1 min rest
Tabata sit ups
Medicine Ball Good Mornings:
(click on the "Coninue Reading" Below to read more about it)
From the CrossFit FAQs:
The Tabata: For twenty seconds do as many reps of the assigned exercse as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals (So the number of reps in your 'worst' round is your score).
Add up the 'score' from each exercise and post your results below.
Per decree of Coach Glassman on August 15th at the CrossFit mothership - Many athletes lack adequate core strength in on the posterior side of things. In an effort to remedy this, but lacking a propper glute ham developer, we have devised this alternative.
Hold medicine ball behind the head. Beginners should use 10lbs or less, more advanced people can use 20lbs or more (as shown above). Some experimentation may be required.
Feet shoulder width or slightly farther, the chest should be out, shoulders back, and the lumbar curve maintained throughout the movement. As the athlete lowers down, the hips should travel back slightly to maintain balance. The knees may be bent somewhat for better balance.
The torso should get as close to parallel as the flexibility of the hamstrings will allow.
Watch that the form doesn't degrade over the higher rep ranges, as people tend to let the lower back round when the muscles fatiuge.
Posted by Jeremy Jones at 2:39 PM | Comments (1)
September 1, 2006
060901 Friday Medicine Ball Hurls
++Next Workout Scheduled for Monday, September 4th, 7:30am, Larkey Park.++
10 rounds for time:
80 meter sprint
40 meters of medicine ball hurls(10 or 20lbs)
(click "Continue Reading" below for more details -and pictures- of the workout)
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A HUGE thanks to CrossFit Boston for showing me how they do it on the East Coast. Neal T. (on the left) is a great trainer and their 'box' is full of great tools and toys. I knew it was a good location when I saw that next door to his facility was "Diablo Glass Works", and the fact that they use a "Dirt Devil" vacuum. I felt right at home.
I remember when traveling meant I had to resolve to bodyweight exercises at the hotel. Now, by checking the CrossFit Affiliates Page, you can find a place to get your licks in, and meet some really cool people.
The CrossFit community never ceases to amaze me.
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The easiest way to do this workout is to measure out 40 meters. Then start by running out and back (the 80m sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must run, pick up the ball and throw it to move forward. Once you have gone 40 m with the hurls, you have completed one round. Start the next round by running out and back again.
The "Medicine ball Hurls" can be done any way you want unless otherwise specified. Underhand, overhead, side arm, etc are all legal in this case. Mix and matching is good. Below is a sequence for doing the chest pass.
Posted by Jeremy Jones at 9:43 AM | Comments (6)
August 22, 2006
Tuesday 060822 Ballslam Box jump
Next workout scheduled for Monday, August 28th at 6:00am. At Larkey Park
Larkey Park
2771 Buena Vista Ave.
Walnut Creek, CA 94597
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Inspired by CrossFit Pierce County's Gene Allen:
The Ball Slam Box Jumps, as demonstrated by Rob (click here for the full photo progression ).
Try this one on for size:
21 reps, 15 reps, 9 reps of the following triplet -
Ball Slam Box Jumps (20 lb ball, 20" box)
Incline push ups (feet on box)
Med. Ball Sit ups (sit ups with ball held to chest)
Post time to comments
Pick up the ball, power clean it to shoulder height, then press to full extension overhead. Slam the ball down between your feet, hard enough to make the ball bounce (difficult to do with a D-Ball or home made slamball - find the directions I used at CrossFit Mobile).
Proceed to box jump onto the box, jump back down and start the progression over again.
Posted by Jeremy Jones at 11:24 AM | Comments (3)
Tuesday 060822 Ballslam Box jump
Next workout scheduled for Monday, August 28th at 6:00am. At Larkey Park
Larkey Park
2771 Buena Vista Ave.
Walnut Creek, CA 94597
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Inspired by CrossFit Pierce County's Gene Allen:
The Ball Slam Box Jumps, as demonstrated by Rob (click here for the full photo progression ).
Try this one on for size:
21 reps, 15 reps, 9 reps of the following triplet -
Ball Slam Box Jumps (20 lb ball, 20" box)
Incline push ups (feet on box)
Med. Ball Sit ups (sit ups with ball held to chest)
Post time to comments
Pick up the ball, power clean it to shoulder height, then press to full extension overhead. Slam the ball down between your feet, hard enough to make the ball bounce (difficult to do with a D-Ball or home made slamball - find the directions I used at CrossFit Mobile).
Proceed to box jump onto the box, jump back down and start the progression over again.
Posted by Jeremy Jones at 11:24 AM | Comments (3)
July 19, 2006
July Shootfighitng Match
This July I had my second “official” amateur Shootfighting match in Detroit. Now I know what most of you are thinking. . . Detroit!? Isn’t that kind of far from California? Yes, it is. Quality Mixed Martial Art (MMA) venues are hard to come by, and I knew that this one would be worth competing in. Around 300 people were in attendance, which filled the room to standing capacity. And the quality of the competitors was excellent.
Without going into too much detail I will give the gist of the rules for an Amateur Shootfighting match; 1 round, 15 minutes continuous, full contact kickboxing, and submission grappling. Amateurs are not allowed striking to the groin or head (Fight Commission Rules), and no striking on the ground. Knees are allowed, but no elbows. Winner is determined by tap submission, by knockout, or by decision. Ref can stand fighters up if they are not working on the ground.
In the pictures, I am the tall guy (with hair).
*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**
See the extended entry for more details.
I lost.
The fight went almost the full 15 minutes, but I was submitted by a rear naked choke, something that I should have been able to avoid. The good news is that I wasn’t seriously injured (accept my pride), and I think I learned a lot more than if I would I have won. Like Dan John says: You have to compete. I firmly believe that you can learn more in one brief moment of competition than an entire year of practice. I know I am a better fighter, athlete and coach because of my experience in Detroit, and I can’t wait to get out there and get more experience.
Here are some of my lessons learned:
1. I started training too soon and was un-able to keep up the schedule pace. I was in considerable shape going into the fight but not at my best. My training partners and I started to prepare for the fight almost 4 months in advance, gearing up rather quickly. The pace we set for training definitely put our lives on hold, and eventually stuff built up until the pace couldn’t be kept anymore. I realized about a month before the fight that I was overtraining/under recovering. I was getting injured more, and not getting in better shape. Next time I will have to time it so that I hit my conditioning peak for the fight, instead of hitting it a month or two before.
2. I need more mat time with quality opponents. Most of the people I get to work with are students and not really at the same level of competition that I am. My overall skills are good, but I wasn’t used to fighting someone who really knew how to use their body to disrupt my breathing. I wasn’t as used to having someone’s shoulder in my solar plexus most of the match. It made me feel (and sound) winded. I don’t recall feeling like I couldn’t get enough oxygen (such as during “Fran”), it was more annoying and distracting than anything else.
3. I need to practice fighting from the corner of the ropes. We do not have a ring at my facility; the only time I have fought in a ring is at my amateur fights. Too many times in this match, my opponent was able to put me into the corner where I was unfamiliar with my environment (and therefore unable to fight effectively).
4. I need to practice defending against the double leg (more sprawling). I was dominating the stand up, but I got sloppy and let my opponent take me down too often. Almost every time, I was able to get control on the ground, but the takedowns had to make an impression on the judges.
5. I need to practice more holds to break the coach’s position, or go on to something else in the match. “Cracking the Egg” they call it. When my opponent got into a little ball on his elbows and knees, I had trouble getting him out of this position. In the fight, I should have just stood up and continued the fight from standing.
6. I need to focus more during the fight, and develop better competition instincts. My mind was not in it. I can distinctly remember thinking about the strangest things during the match; what time my airline flight was, how bright the camera flashes were, what I was going to eat for dinner, how slippery the guy was, etc. This ‘lazy mind’ is far from the zone I should have been in. Not surprisingly this is related to my lack of sparring with experienced opponents. When I practice with students of lesser caliber, I end up worrying about their learning (as a coach should) and less about my own strategy (like a champion would). I even told my opponent “I don’t want to go for your bad ankle,” to which he replied “It’s cool”, and I laughed. This is not the type of mindset I should have had for such an important match.
7. Be careful with cutting weight. The weigh ins were about an hour before the fights started and I wanted to be sure that I would be a little underweight, even if their scale was off. About 2-3 days before the fight, I started to cut my food intake and even reduce water. I think that part of my poor performance that day is due to the lack of food and water. It turns out that I cut about 8 lbs in two days. If I had worried less about cutting weight and more about being healthy, I would have performed much better.
8. Techniques are a lot harder when both fighters are extremely sweaty. ‘Nuff said.
Now that I have that out of the way I can go back and focus more on some Olympic Lifting and expanding Diablo CrossFit. Tune in often for updates.
Posted by Jeremy Jones at 10:06 AM | Comments (4)
January 19, 2006
Friday 060120
Rest Day
Practice "Bridging". A bridge is where you lay on your back, place your hands behind you ears on the ground palm down. The legs are bent with the feet close to your hamstrings. Push your stomach up to the ceiling, creating an arch between your hands and feet with your torso bent, stetching the abs. If you lack sufficient flexiblity in the shoulder, balancing on the head can be done if you have a fairly strong neck.
If bridging comes easy to you, try facing away from a wall, and slowly walking your hands down the wall behind you starting from overhead. You should end up in a bridge on the ground, then you can walk your hands back up so that you are standing.
Posted by Jeremy Jones at 3:26 PM
January 18, 2006
Thursday 060119
Four rounds for time of:
Run 400 meters
30 GHD Hip Extensions
Post time to comments.
Picture from CrossFit main page: http://www.crossfit.com/mt-archive2/hip-ext.html
Glute Ham Developer Hip Extension: Set up so that the pelvis is clear of the pads, and without any movement in the torso, extend and flex at the hip only.
A simple substitution is to lay a pillow over a chair or low object. The feet are then anchored underneath a bed, car, tied to the ground, etc.
Posted by Jeremy Jones at 11:00 AM
Wednesday 060118
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
A good substitution for rows is to do sumo deadlift high pulls with a 45lb weight (SDHP). Just lift the weight “shin to chin” keeping your elbows above the weight through the entire movement. 1 rep for every 10 meters - for today’s workout 50 reps would work.
The hang power snatch is all about explosion. The bar should start at about where the button of your jeans would be in the snatch grip (arms wide, fingers over thumb). Dip the bar down to an inch or so above the knee, then ‘jump’ the bar up, driving with the heels and catching it above the head. “Power” snatch means that there is little or no bending of the legs after the initial jump. The weight should be lowered in a controlled manner, not allowing the bar to slam into the thighs unless you want purple bruising there (especially with a rough bar).
If you lack equipment, you can try doing 1 burpee (with push up and jump) for every 10 meters in the row. The power snatch can be simulated with dumbells, kettlebells, small animals or a suitcase. If nothing along these lines are available, another possible sub for the pwr snatch would be to do standing long jumps (both feet planted firmly together, bend at the knees and hip, use your arms, legs and everything you got to leap as far forward as possible).
Posted by Jeremy Jones at 10:43 AM
January 17, 2006
Tuesday 060117
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Don't have a bar, or a rack to take weight off? Try doing one legged squats (aka 'pistols'). The non-supporting leg should be pointed straight forward and parallel to the ground through the entire squat. Weight can be added as needed (anything that has mass can be used). Be careful with form, and don't let the knee of the supporting leg go past the toes.
Posted by Jeremy Jones at 8:32 AM | Comments (1)
January 12, 2006
Sunday 060115
21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Post time to comments.
Overhead squats can be subbed with a wooden dowel or piece of PVC pipe if the movement is new or uncomfortable for you. Good form is chin up, weight on heels, big chest, shoulders in ears, and butt back when you go down. The bar should stay over your ears throughout the lift.
HSPUs can be subbed using a standing dumbell press. Take two dumbells and press them overhead. If you have never done this before, start light.
If you do not have dumbells, you can do 'piked' push ups (aka folded in half so your legs are closer to your chest). Your head, arms and torso should all be vertical (perpendicular to the ground). You legs can then be resting on some kind of elevated surface so that you don't have to fold completely in half to get your body vertical. Now do push ups. By doing this we are looking to remove our legs from the bodyweight equation, while still practicing some balance and strength in the propper plane of motion.
Posted by Jeremy Jones at 1:12 PM | Comments (2)
Saturday 060114
Hang power clean 3-2-2-2-1-1-1-1-1 reps
The Hang power clean (HPC) starts as you lower the bar to just above the knee. The legs should push through the heels, as the bar is 'jumped' to the rack position. Rebending the knees to get under the bar should be avoided. When racked, the bar is resting on slightly shrugged shoulders, touching the throat. The elbows are pointing forward with the palms up. The hands grip the bar loosely, sometimes just the finger tips are still under the bar.
The rep scheme represents 9 rounds or 'sets'. The idea is to build up to your max load. Start fairly light and increase the load as you get comfortable with the movement. If you have no idea where to start on weight, just start with the 45lb bar and build up from there. Extra practice in the begining for form is encouraged.
If you 'fail' on a rep. It might be time to back off the weight and practice form to make sure you end the workout with good form.
Posted by Jeremy Jones at 8:58 AM | Comments (2)
January 11, 2006
Wednesday 060111
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Lowering the weight from 45#s is acceptable, but try to use it as long as possible. From an assistance standpoint example you could start with dead hang, move to jumping pull ups, then to band or machine assisted. The essence is to do 3 pull ups that are near or at your max load, then 5 more difficult, then 7 of the easiest. One alternative for someone without any equipment would be to do "L' pull ups for the first round, kipping pull ups, then jumping pull ups.
Each time you let go of the bar and touch the ground you have completed one 'set'. If you have not completed a 'round' continue where you left off at the begining of the next 'set'. Ideally, you would complete this exercise in 1 set, but you would have to pick up the dumbell with your feet (or have someone help you) as well as do 150 pull ups without letting go of the bar. Not likely. A very stong athlete might be able to finish this in 10 'sets', resetting each time the kipping pull ups are compete.
The following is a list of pull up difficulty progression. For the most part, this list is just a guideline for determining what type of pull up is harder than others. This list isn't directly linear, but to keep it simple, that is how I have organized it.
Weighted one arm pull up (OAPU)
One arm pull up
Pull up with body weight added you your own weight (double body weight)
Weighted pull up
hands staggered pull up (one hand much lower than the other)
Finger tip pull ups
L pull up (dead hang pull ups with legs parallel to the ground)
Clapping pull up (releasing from the bar and clapping your hands each rep)
Dead hang pull up
Kipping pull up
Jumping pull up (jumping from the ground to assist)
Band or machine assisted pull up
Feet resting on an elevated object (in front or behind) pull up
Static hang somewhere in pull up range of motion
Static hang at bottom of pull up
Using a progression similar to this, just about anyone should be able to build up to a 'dead hang' pull up. If you already have many on this list, it might be time to try and advance further up.
Remember that palms facing in or out it doesn't matter (i.e. chin up or pull up). Just make sure that the arms are locked out at the bottom of the pull up and the chin is over the bar at the top. 'Good' form on the top portion would be the bar is reaching the collar bone level.
Have Fun!
Posted by Jeremy Jones at 11:20 AM | Comments (1)
January 9, 2006
Monday 060109
Push Jerk 3-3-3-2-2-2-1-1-1 reps
Remember that the Push Jerk is all legs. Start with the bar (sandbag, dumbells, etc) in the front squat position, then 'jump' the bar up imparting momentum and elevation on the bar. While bar is traveling upward, drop the torso so that the arms lock straight and the weight is suspended overhead with straight arms and engaged shoulders (shoulders in ears). The completion of the movement is to straighten the legs so that the body is in full extension.
If you do not have racks to hold the weight, it can be cleaned from the ground for each round.
Post loads to comments
Posted by Jeremy Jones at 11:27 AM | Comments (2)
January 6, 2006
Sunday 060108
Rest day
Practice climbing rope* or 'towel pullups'.
Towel pullups consist of draping a rope over a suitable overhead fixture and doing pull ups while hanging onto the towel like it was a rope (one hand higher than the other).
An alternative to doing pull ups with a towel is to do body rows. These consist of attaching the towel to a fixture around wait height (such as a sturdy door knob - wrapping over and over under both sides of the door for additional strength) and leaning away from the door using your hands on the towel to support you. The row is completed by doing a 'tug-of-war' motion with the door, pulling your body forward and releasing back.
Be careful of climbing rope that are not safe for climbing. Just becaue a rope is large diameter does not mean it is rigged correctly. Heavy ropes can still become untied, unhitched, or even break under certain conditions (especially if the rope is from Pacific Fibre). See our 'mothership' http://www.crossfit.com under the January 5, 2006 entry for more details.
Posted by Jeremy Jones at 9:57 AM
January 5, 2006
Thursday 060105
30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up
A Burpee is a movement that starts from standing, then drop down to place both hands on the ground. From there, kick the feet out behind you. Do a push up. Bring the feet back in toward your hands, stand up and jump into the air with your hands above your head. This is one 'rep'.
Rounding of the back especially when bringing the feet back in and standing up and sagging of the back during the push up might cause back problems especially in the higher rep ranges. Try to prevent this by keeping the back straight through the entire movement.
An "L Pull-up" is a pull up with your legs pointing straight out in front parallel to the floor. If you can't do any of these, try doing regular pull ups interspersed with just hanging on the bar with your legs out in front.
Posted by Jeremy Jones at 8:13 AM
December 30, 2005
Friday 051230
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments. Rest as needed between sets.
Don't have a bar to deadlift (DL)? Try DLing one end of a couch, the bumper of a car, your husband, your kids, a bucket full of water (with one hand or both), a bag of dirt/cement/sand/mulch.
The fact is, there is heavy stuff around us everywhere, most of it difficult/awkward to pick up. The DL is one of the most funtional and essential skills we have, learn to do it right no matter what the item is.
Posted by Jeremy Jones at 8:53 AM
