August 7, 2009
090808 SATURDAY "Filthy Fifty"
+++Kickball Tournament Today!+++
+++"Fran for Cash" Today!+++
+++UFC Fight Night at the Gym Tonight at 7pm!+++
Hector knows how to get to full extension with his shoulders (and so should you)!
Workout:
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, 35lbs),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Post time to comments and Beyond the Whiteboard.
BEGINNERS - if you have never done this workout before you are required to do the "Dirty Thirty" first (30 repetitions of every exercise). Once you have completed the 30 rep version, you can then complete the full version at a later date.
Modifying for a large class - For this workout to be considered "Rx'ed" it must be completed in order, but the next best thing is to do all the movements in the order at which equipment becomes available up to the last two (burpees and D.U.s). Those must be completed last.
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Website - Our own Judy Phillips has created a great resource for locals looking for smarter food choices:
Weston A. Price East Bay Area: http://wapfeastbay.ning.com/
"Welcome to the Tri-Valley Chapter of the Weston A. Price Foundation, which encompasses Dublin, Pleasanton, Livermore and beyond. We are a non-profit organization connecting like-minded individuals to farmers and other sources dedicated to supplying nutrient-dense foods for our tables by educating, learning and community activism. Our goal is to provide you with accurate nutrition instruction, support a number of movements that contribute to this objective including organic and biodynamic farming, pasture-feeding of livestock, community-supported farms, honest and informative labeling, and prepared and nurturing therapies. As the Tri-Valley Chapter of the Weston A. Price Foundation, we promote the work of the Foundation at the local level. . ."
Posted by Jeremy Jones at 3:26 PM | Comments (25)
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)
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 13, 2009
090114 WEDNESDAY
This picture is from the old gym, but Jan's facial expression was just too hard to pass up. Jan definitely knows how to "GET SOME".
Workout:
After a 'healthy' warm up, choose a pull up movement (Kipping pull up, band pull up, jumping pull up, etc) and perform 10 repetitions every minute for as long as you can complete all 10 reps in the allotted minute.
Post total number of pull ups completed to comments.
GREAT video on kipping pull ups from Again Faster by Robb Wolf: part 1
The Kipping Pullup - Part One from Patrick Cummings on Vimeo.
Part 2.
The Kipping Pullup - Part Two from Jon Gilson on Vimeo.
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Article:
". . . Diet stumbling blocks… The eternal question for a lot of people, I know. But the lucky thing is this: the Primal Blueprint isn’t another diet. It’s a way of eating for life. Nonetheless, it is (or can be) a major transition for most people. As I’ve said in the past, eating PB-style totally goes against the grain (yeah, yeah - unavoidable pun) in our society. In a culture of bread, bakeries, chips, popcorn, pasta, rice and potatoes at every turn, it takes a real turnabout in thinking as well as eating. Initially, the concept of the PB may feel restrictive to someone who’s had a lifetime’s worth of sandwiches, pizza, fast food, etc. But if you can get past the ingrained (O.K. - last one, I promise) mindset, you’re good to go. It’s why it’s crucial (as we’ve said in the past) that you focus not on what you’re giving up but what you’re taking on - the change you’re welcoming into your diet and lifestyle. Once people stop carrying the torch for the habitual/comfort foods, they see that the PB actually opens up their diet to a world of possibilities (as well as energy, satiety, etc.) that the old foods could never match. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:36 PM | Comments (26)
January 8, 2009
090109 FRIDAY
Sarah's first class at the new digs.
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
(compare to November 8th by clicking - 081108 by clicking here, or October 6th - 081006 -by clicking here)
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Article
A very timely "primal" bar from Mark Sisson's Daily Apple:
". . .So with that, we went to our unofficial Mark’s Daily Apple kitchen to put it to the test! There were a couple of missteps (and even one small toasting incident that could have constituted a fire!) but we think we’ve finally nailed it.The following is the new and improved official Mark’s Daily Apple Primal Energy Bar: . . ."
Click here for complete article.
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Ice Fishing Tourney #2 at CrossFit One World January 31st!
(The newer model Concept II rowing machines have a "Fish Game" on them, and apparently it is a blast to play).
Last time we had a single DCFer in attendance, and he reported a smashing good time. This time it would be great to have a whole contingent of DCFers go (then we can carpool with a DD).
From Freddy: "Buy in for the tournament is $10. Winner takes the pot (minus 10% awarded to the highest scorer of the tournament).
Sign-ups start at 6:00 pm. Brackets start forming at 6:45 pm. The single elimination tournament begins at 7:00 pm. There will be a jumper for kids and a keg of beer for the adults. We request everyone bring something simple for a potluck dinner.
Come out for a good time even if you choose not to go fishing!"
Post to comments if you are interested in going.
Posted by Jeremy Jones at 9:47 PM | Comments (17)
January 4, 2009
090105 MONDAY
Who needs to go to the theater? 16 foot wide High Definition wide screen for CrossFit videos, Fights, and other 'Events'. Check back for upcoming showings.
Workout:
Thruster
5, 5, 5, 5, 5
Post loads to comments.
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Article:
Mary Dan Eades give us her 'essential' cookbooks
What are your favorite paleo/zone cookbooks? Post to comments.
Posted by Jeremy Jones at 9:04 PM | Comments (3)
December 28, 2008
081229 MONDAY "Gwen"
Miles looking ready for action, while Andrew bangs out some more wall ball shots.
Workout: "Gwen"
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads used to comments.
First posted here on CrossFit.com (also what looks like the birth of "Helen")
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Article:
5 tips for lifelong learning and the adult brain
"Learning & the Brain is a conference that gets marked on my calendar annually because I always return home having either been exposed to new information, or with a new brain teasers job interviewperspective on an old topic. Last month’s conference in Cambridge, MA, themed Using Emotions Research to Enhance Learning & Achievement, was no exception. As with previous conferences, in addition to the many keynote sessions, I focused on the adult learning strand, since so much of my time is spent providing professional development for, and collaborating with adults. Here are five conference cues as they relate to education. . . "
Click here for complete article.
Posted by Jeremy Jones at 8:58 PM | Comments (13)
December 17, 2008
081218 THURSDAY "Diane"
+++JANUARY 1st IS OUR BIG MOVE DAY - SEE BELOW!+++
Lauren observes Jenny P's great full extension form on a push press.
Workout: "Diane"
21 - 15 - 9 rep rounds for time of
Deadlift (225, 185, or even 45lbs if you need to work on form)
Handstand Push Ups
Post time to comments.
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Article:
Mark Sisson's Top 10 Favorite Books
"A few readers have asked me to offer up a list of my favorite books. That’s always a tough call since typically my favorite book is the one I’ve just finished (I also typically don’t finish a book I don’t like). Nevertheless, there are a few books that are probably more relevant to MDA and my health and fitness philosophies than others. In no particular order, here are five novels and five from the “health/medicine/fitness” category that come to mind as having shaped my worldview one way or another. . . "
Post thoughts to comments.
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As many of you may know (or should know) we are moving to our new "Shed" this month.
On January 1st we will be having a final workout at the Shed in the late morningm (10AM), moving all the stuff onto trucks/trailers, then unveiling the new gym and having a big party (free food, refreshments, and beer).
If you'd like to help us move, and say 'goodbye' to our little Shed and say 'hello' to a new gym and a new year, post to comments below.
Posted by Jeremy Jones at 8:43 PM | Comments (18)
November 28, 2008
081129 SATURDAY "Fight Gone Bad"
Alex eats 225lb thrusters for breakfast (usually at 6am).
Workout: "Fight Gone Bad"
n this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to comments.
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Article:
Holiday Crime Prevention Tips from CrossFit Alpha (By Chris Drewry)
The holidays are upon us. A time for reflection, thanksgiving, family, and merriment. This season of the year empowers some of us with a sense of giving and charity, but for others it can embolden them to commit acts of violence and wickedness. Unfortunately, crime doesn't take a holiday. In fact, it often spikes during the holidays.One of the more common crimes is the personal attack. Be it in the form of a robbery or assault, this is one of the most pervasive encroachments of our personal security that can occur, and can often scar victims emotionally and mentally. Especially when it occurs this time of year.
The question that begs to be answered it this: How can we reduce our chances of becoming a victim to a personal attack if we are alone? . . .
Click here for complete article
Post thoughts to comments.
Posted by Jeremy Jones at 8:18 PM | Comments (6)
November 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)
October 9, 2008
081010 FRIDAY "Mr. Joshua"
Nate did so many wall balls this week, his head exploded.
Workout:
Deadlift 3, 3, 3, 3, 3, 3
Warm up with lighter loads first. Go for your 3 rep max. Post loads to comments.
Video - Coach Glassman introduces the Deadlift:
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And unfortunately from CrossFit.com we have another Hero Workout (not to be completed the same day as the Deadlifts):
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
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Click here for the 'Ask Coach Rip Forum' (Thanks CF NYC for the link)
Posted by Jeremy Jones at 9:19 PM | Comments (4)
September 20, 2008
080921 SUNDAY
Eddy C push pressing to failure.
Workout:
Overhead Squat: 5, 5, 5, 5, 5
Warm up with some lighter overhead squats to see where you are at weight wise. Each set should be near failure. Add weight each set if possible.
Post Loads to comments.
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Article:
Testosterone, Cortisol and Market Crashes?
They took saliva swabs from 17 male traders at a London stock-dealing firm twice a day and measured the samples for two hormones.These were testosterone, which is associated with male aggressiveness and sexual behavior, and cortisol, which is summoned by the body to deal with "fight or flight" emergencies.
When the traders were in profit, their testosterone levels surged. But when they were in loss, or in fluctuation, it was their cortisol that rose sharply.
Testosterone encourages confidence and risk-taking, and has an accumulative effect, which could explain winning streaks in sports teams, for instance. . .
And if you think that is interesting, go and read Nicholas Taleb's "Black Swan" (Black Swan theory here) -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:25 PM | Comments (2)
September 9, 2008
080910 WEDNESDAY
Margaret sets a personal record at the deadlift in Sarah's 10am "Girls Class" (140lbs I believe).
Workout:
As many rounds as possible in 20 minutes,
100m sprint
100m of : 10 walking lunges then 10 broad jumps repeated for the entire distance
30 push press (45lb dumbbells)
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Videos: High Fructose Corn Syrup isn't that bad (apparently). If you believe everything you see on TV.
For some of the real scoop on High Fructose Corn Syrup (HFCS), check out this link from Dr. Eades' Site:
http://www.proteinpower.com/drmike/uncategorized/high-fructose-corn-syrup-follies/
So fact one, we know were eating more sugar in general and more fructose in particular. We also know that fructose is metabolized differently than other sugars. Glucose, for example, can be used as is by virtually every cell in the body; fructose can only be metabolized in the liver (and in sperm cells). If we eat too much glucose, the metabolic process stores it away as glycogen–if we eat too much fructose, our livers convert it to fat and, typically, store it in the liver. Why? Because glucose metabolism is tightly controlled and fructose, in simple terms, jumps the main control point in the sugar metabolism pathway. . .
Post thoughts to comments.
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Article from Keith Wittenstein at CrossFit Virtuosity:
A couple of years ago my now-fiancée, Erin, told me I should read this book, "The Creative Habit" by Twyla Tharp. Tharp is one of the most prolific and acclaimed choreographers of all time. I thought the book sounded interesting and I would eventually get around to reading it. Well I finally did get around to reading it and it is amazing. I wish I had read it a couple of years ago when Erin first told me about it.There is a lot of information in this book that appeals to me as a former musician and a current writer/blogger. However, there is also a lot of information that appeals to me as an athlete and coach. Being creative, according to Tharp, is about forming good habits and rituals. Being creative is about work and consistency and skill. These traits are no less important for athletes and coaches, in my opinion. . .
Click Here for complete Article.
Posted by Jeremy Jones at 9:50 PM | Comments (6)
August 15, 2008
080815 FRIDAY
+++ FRIENDS AND FAMLY DAY THIS WEEKEND! +++
We'll provide the beer, and some food. . . but if you bringing your own dead animal never hurt anyone (or extra chairs for that matter).
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Chanda takes a moment to get her game face on for her last set.
Workout:
Back Squat: 5, 5, 5, 3, 3, 3, 3
Strict Press: 5, 5, 5, 3, 3, 3, 3
Alternate between exercises if you have two bars to work with. Add weight each round (try and work up to your 3 rep max).
Post loads to comments.
Mark Rippetoe Teaches the Strict Press:
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Article:
(Warning: Tnation may not be considered 'work safe'. . . it depends how your work feels about a few cuss words and extremely muscular women wearing extremely small 'bikinis')
My favorite quote from the article:
Pediatricians, doctors, and orthopedic surgeons are trained in medicine, in how to repair things that are already damaged. That does not mean they know how to exercise. Just because your mechanic knows how to work on your car doesn't mean he knows how to get you around downtown Boston. - Mark Rippetoe
Posted by Jeremy Jones at 8:46 AM | Comments (11)
August 14, 2008
080814 THURSDAY
+++ Bring your favorite Health, Nutrition, and Fitness Books (2 or 3) to the Friends and Family Day so that people can can check out what to read +++
Darren doing some tire flips while everyone watches from the shade.
Workout:
4 rounds for time,
Run 400m
Rest 2 minutes
Post total time to comments.
Afterward, practice weighted ring dips 5, 5, 5, 5, 5
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Article:
Part 2: What Happens To Your Body When You Fast? - Playing With Hormones (from Scott Kustes again).
Last time, we started looking at the physiological effects of fasting. I first looked at it from the perspective of energy production. As we saw, fasting has several effects on hormones, such as glucagon, epinephrine, and adrenocorticotropic hormone (ACTH). These hormonal effects allow the body to tap into its stored energy reserves so you can keep on trucking. Today, I want to look at a few additional hormonal effects. Part of the problem we run into is that studies thus far have been done on long-term fasting of multiple days, whereas we’re more interested in the short-term effects of Intermittent Fasting. So we’re going to have to do some educated theorizing. . .. . .If we look at growth hormone (hGH) and insulin-like growth factor (IGF), we also see increases during fasting. As Robb pointed out, these two hormones “are crucial in actions such as tissue repair, hypertrophy, DNA repair, lypolysis, and, to some degree, strength.” That seems to bode well for those of us engaged in intense activity and could explain why so many people report improved workout recovery while IFing. And while IGF has been linked to some forms of cancer, animals tested on IF protocols have shown increased IGF levels, but decreased levels of disease. . .
Post thoughts to comments.
Posted by Jeremy Jones at 12:43 AM | Comments (14)
August 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)
July 31, 2008
080801 FRIDAY
Kevin is one of our younger fire breathers that slays WODs daily (and you wouldn't realized how young he is if you only saw his workout times).
Workout:
As many rounds as possible in 15 minutes:
1 deadlift, 1push press, 1 back squat
2 deadlifts, 2 push presses, 2 back squats
3 deadlifts, 3 push presses, 3 back squats. . .and so on.
Post number of rounds completed to comments.
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Article:
Exercise Pills Increase Stamina (no, not the pills that fill everyone's spam box.)
"Almost no-one gets the recommended 40 minutes to an hour per day of exercise - for these people, if there was a way to mimic exercise, it would make the quality of exercise they do more efficient."
40 minutes to an hour a day!? Where did they get that statistic? That is a lot of working out. -jj
Post thoughts to comments.
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Some of you might have noticed a little link in the upper left of the main page that says "DCF Records". Go up and find it. . .good.
Logs It All is a website for logging things, and they have a whole database for CrossFit workouts (the ones that reoccur like the Girls and Heroes, as well as each and every CFmainpage one that shows up). Bill Patton who runs logs it all even posts the top 20 in the comments section many times a 'regular' shows up on the CrossFit mainpage.
For example from "Helen" on Tuesday:
median all (391 reporting):10:30
median women (29 reporting): 12:11
top 20 all:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] damon stewart 7 mins 10 secs M 31 168 WasatchCrossfit.com
[2] Ricky Frausto 7 mins 11 secs M 30 150 CrossFit Omaha
[3] Phillip (Raze) Pound 7 mins 24 secs M 25 245 The Body Lab
[4] Darren Ellis 7 mins 30 secs M 33 174 CrossfitNZ
[5] brendan gilliam 7 mins 35 secs M 31 190 Crossfit North Santa Cruz
[6] Tyson Patrick 7 mins 44 secs M 22 172
[7] Stavros Kalogirou 7 mins 44 secs M 32 180 Diablo Crossfit
[8] Darren Rosten 7 mins 47 secs M 28 213 Diablo Crossfit
[9] Jonathan Burns 7 mins 49 secs M 30 205 Northwest Crossfit
[10] josh jorgensen 7 mins 51 secs M 20 195 diablo crossfi
Notice anything?
We are doing pretty good, but I want to blow up Logs It All with Diablo CrossFit athletes. So go get an account, and make sure you update it when you do one of the workouts available there.
Posted by Jeremy Jones at 10:23 PM | Comments (5)
July 29, 2008
080729 TUESDAY
Brian St. does some dumbbell burpees (are those tears or sweat).
Workout:
50 Dumbbell burpees* for time (45lb dbs men, 25lb dbs women)
*hold dumbbells at side, drop dbs to deck, kick legs back, do a push up, bring legs in, stand up (with proper lower back form!), power clean weight to shoulders, push press dbs overhead, rinse repeat.
Post time to comments.
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Another article from Keith Wittenstein at CrossFit Virtuosity:
Your relationship with food is the most important determinant of your longterm well-being. The first thing that you should think about when you want to make a change in your life is your diet. Nutrition is the foundation of the development of an athlete and of humans in general. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 AM | Comments (7)
July 17, 2008
080718 FRIDAY "Cause That's How We Roll"
Darren nails his chest to bar pull ups at the CF Games.
Workout:
As many rounds as possible in 20 minutes:
10 Thrusters (115 men, 75 women)
10 ring push ups
10 pull ups
400 m run
Post rounds and fractions of rounds to comments.
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Article: "'Cause That's How We Roll"
Some of the regulars might have noticed some little green and black striped rollers and balls being used at The Shed from time to time. I found out about Trigger Point Technologies back in January at the first CrossFit Running and Endurance Cert (a very informative seminar I might add). Jeff Alexander from Network Fitness introduced me to these wonderful little torture devices that allow you to massage yourself at an intensity people pay big bucks for.
Because CrossFitters push themselves harder than any other group of people when working out, they need a rest and recovery tool that pushes them just as hard. Utilizing these tools and techniques an athlete can increase the intensity and frequency of his/her workouts, while also reducing pain and injuries - and that's something every CrossFitter can appreciate.
I know that most of the DCF visitors to the Games stopped by the TPT booth to get some pain/healing, but even Darren got a mention in Jeff's Newsletter:
. . . 4. Tight Quads -- Devilishly tight quads Diablo CrossFit is represented at right. Rolling the quads can be your own private hell if you've never done it. These massive muscles can carry numerous knots within the muscle fibers and still perform at very high levels of output. If you'd like to take a roll and see how tight your thighs are, grab a quadballer and get to work. You just might be surprised how much easier your squats can be once you clear hidden trigger points and adhesions.
And here is a video from the games of these things in action:
Check out both the TPT site as well as The Network Fitness sites for some great info.
Posted by Jeremy Jones at 8:15 PM | Comments (9)
July 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 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 15, 2008
080616 MONDAY "That was Easy"
*** TUES. 8AM CLASS CANCELED, MUAY THAI CANCELED THURS & SATURDAY *** (Luca is getting a much needed vacation).
Quote of the week: "I would say 'that the only easy day was yesterday', but I know that I won't be sore from yesterday until tomorrow."
Workout:
Power Snatch 1 rep
Overhead Squat 2 rep
Start at a moderate weight (50%-70% of your approximate OHS max), add increments of 10 lbs (if you can power snatch more than 95) or increments of 5 lbs until failure. Back off one increment and perform as many OHS as possible with that weight.
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"The only fat loss guide you will ever need"
From "The IF Life" Blog (Mike's Stuff is phenomenal).
Posted by Jeremy Jones at 9:50 PM | Comments (8)
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 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)
May 17, 2008
080517 SATURDAY
Jorgy's Diablo CrossFit Kids class: 10 Kettlebell Swings. Boys use 1.25x Bodyweight. 3, 2, 1, GO!
DCF Workout: "Interval Hell"
4 Rounds For Total Time.
Row 400m
30 Wall Balls (choose a weight that allow no breaks)
Rest 90 seconds
Run 400m
15 Knees To Elbows
Rest 90 seconds
Improve your splits! Your last 400m should be your fastest.
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My next read: Play As If Your Life Depended On It. Author: Frank Forencich
From Clarence Bass' blog:
Regarding Diet: What did our ancient ancestors eat? The truth is that we can’t say for sure. It almost certainly varied from time to time and place to place.
The short answer, says Forencich, is “whatever they could.” Their primary challenge was simply “getting enough calories to stay alive.”
Regarding Exercise: Our primal ancestors didn’t use stopwatches, and they didn’t count sets and reps. Think rhythm or activity patterns.
What did they do from day to day?
Forencich says primitive man lived a “high contrast” life. They worked very hard, and then rested. “Hunting is hard work,” he writes. “You may have to push it really hard for a couple of days to lay in a good supply of meat. Add in some river crossings, predator encounters and navigational errors and you’ve got a [high intensity] challenge.”
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Hockey Fran
Posted by Craig at 8:53 AM | Comments (5)
March 28, 2008
080329 SATURDAY
++ NO OLY LIFTING CLASS TODAY ++
FitDay is a free online food log you can use to track your diet. It requires that you do some weighing and measuring of your fuel intake, but it does have the nutritional information of most foods as well as a "create your own" for foods that you eat all the time and can't find on their database. Each day the macro content (fat, protein, carbs, alcohol. . . yes alcohol is a macro nutrient! - at least in my book), of what you have been consuming (for what it's worth, alcohol counts as carbs for the zone).
You can also create reports showing your the overall macro content of your foods over a period of time as well as track your calorie intake and expenditures - among many other things I have not figured out yet.
I have been using it now for a couple of weeks, and I like the results. I discovered that my "paleo - ish" diet has been starving me! I don't consume nearly enough calories even to maintain my body weight let alone put on a few pounds of muscle.
Check it out if you are looking for some new gimmick to make the boredom of weighing and measuring your food more interesting. And yes, you have to weigh and measure. It doesn't do you any good to lie to the machine (many studies have shown that we all underestimate how much we are eating).
Workout:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
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Article:
Continued online support helps with weight loss success
Post thoughts to comments.
Posted by Jeremy Jones at 8:33 PM | Comments (5)
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 8, 2008
080108 TUESDAY
Jeremy does double unders under the new "Shed" sign.
Workout:
10 rounds for time, or as many rounds as possible in 30 minutes (whichever comes first).
3 squat cleans 135 lbs
3 split jerks 135 lbs
30 double unders
Use the same weight for the cleans and jerks. Scale the weight up or down if needed. All double unders must be attempted (no multiples of regular jumps), but count each attempt as one rep.
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Article:
9 restoration tips that will make you stronger from (EliteFTS)
Posted by Jeremy Jones at 7:12 AM | Comments (2)
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 8, 2007
071008 MONDAY
Workout:
3 rounds for time.
100m walk lunge w\ 20lb med ball
100m med ball toss
20 Kb swings
20 knees to elbows
Post time to comments.
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Article: (A big thanks to Mike for the article today).
Examples of 1946 Army Physical Fitness Test movement Standards.
WWII set modern fitness standards
Personally, I would argue that 'standards' have dropped as far as 'modern fitness' goes. -jj
For more information on the old fitness standards and methods, go here: http://www.ihpra.org/military.htm.
And from that site, here are the fitness tests from the WWII era: 1946 Army Physical Fitness Test
You better believe that we will be having a WOD with these movements in the near future. -jj
As a side note, The CrossFit Journal issue 30 from February 2005 highlighted the Navy's Gymnastics and Tumbling book from 1944.
Not only is this journal FREE. . . Yes FREE for download by clicking here. It is actually a gateway to download the scanned version of the Gymnastics and Tumbling manual (all 463 pages of it). Luckily it is broken down into sections, or you can download the entire manual at once. . . it happens to be 254 MB.
With great stuff like this coming out every month. . . why don't you have a subscription yet!?
Posted by Jeremy Jones at 9:02 AM
September 15, 2007
070915 SATURDAY
Dan powering through a 45lb thruster. Nice depth, buddy!
0630h WOD (from CF Santa Cruz)
10 Rounds for Time...
10 Dumbell Push Jerks (men 45# / ladies 25#)
100m Run
5 Knees To Elbows
0715 Power WOD
Burgener warm-up (metal pipe)
Burgener OH snatch transfer skills (metal pipe)
Cleans (full squat cleans): 1, 1, 1, 1, 1, 1, 1
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Reading: "The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise"
Our post wod discussion centered on why anaerobic exercise is far superior to aerobic (aka: long slow distance) exercise for losing weight and building muscle. The above book has been met with some criticism from the lsd community. However it really explains well the superior benefits to interval style training. Read the first chapter on Amazon. Now, mix in functional exercises, lots of variety, and intensity and you have CrossFit.
Posted by Craig at 9:14 AM | Comments (1)
August 10, 2007
070810 FRIDAY
Myself and Dave Rice from CrossFit Buffalo at the Brewpub in Tonawanda, New York.
Workout:
(for fun) Bottom to Bottom Tabata squats then:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post Tabata score and Press weights to comments.
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Canadian Forces Combat Fitness Website
CrossFit HQ and The Canadian Forces at Base Gagetown have put together an innovative resource to help educate people about the importance of Combat Fitness.
To get to some of the best parts (videos of Coach, Eddie Lugo and Nicole Carrol), use the following directions. There are 3 drop down menus at the bottom of the screen. Select “Combat Fitness Program” for the first drop down. Choose “Exercises” in the second drop down. And then select whatever exercise you want in the third drop down.
Posted by Jeremy Jones at 10:23 AM | Comments (1)
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 6, 2007
070706 FRIDAY
"Free of the Cage"
This used cage had only adjustable hooks for working inside of the cage (a Craig's List buy of about $200, including cheap Oly bar and bench). With a slight welding modification, it can now be used for presses and overhead work outside of the cage like any other pair of squat stands (and this about triples the functionality of the device).
Workout:
Tabata Squats
Tabata Sit ups
Tabata Row (calories)
Tabata push ups
Use your lowest score for each Tabata round, except in the case of the rower, use your total calories, then divide it by 8. Add up all your scores from each exercise for a total score.
Post score to comments.
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Book Recommendation:
"On Combat" by Dave Grossman and Loren W. Christensen
A MUST read for all our professional warriors as well as those who know that violence doesn't just happen to 'the other guy' and being prepared doesn't make you a 'violent person'. Once I picked this book up, I couldn't put it down. It covers all sides of human to human confrontation including psychology, physiology, wounds, post event mental care, etc. I use it's teachings and examples in my martial arts coaching/training every day and I recommend it to all students.
Unfortunately the only place I could find it was on Amazon (so you can't thumb through it at any major chain that I found), but the price and the wait for shipping is more than worth it. -jj
Posted by Jeremy Jones at 4:05 PM | Comments (1)
June 28, 2007
070628 THURSDAY
Today is a special day for CrossFit. Two years ago today the United States lost some great warriors fighting in Afghanistan. Mike Murphy, Jeff Taylor, Mike McGreevy, Danny Dietz, San Healy, Erik Kristensen, James Suh, Matt Axelson, Shane Patton, Jeff Lucas, Jacques Fontan as well as the air crew from the helicopter that went down.
The first three individuals were avid CrossFitters and have workouts named after them.
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(For time)
"Michael"
Run 800 meters
50 Back Extensions
50 Sit-ups
(3 rounds For time)
"J.T."
Handstand push-ups
Ring dips
Push-ups
(21-15-9 rep/rounds For time)
Pick one of the workouts from above and post your results to comments.
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For a great book on this day, look for "The Sole Survivor" by Marcus Lattrell. There is a summary article about it here:
The Washington Post article: The Sole Survivor
Interview with the Author:
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May we never forget the sacrifices of our warriors past and present. May we always honor them and the loved ones they left behind. -jj
Posted by Jeremy Jones at 10:47 AM | Comments (7)
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 24, 2007
070324 Saturday - Semi Private Sessions at the Shed
++ Semi-Private Sessions at The Shed w/Brian @1300H ++
Heart disease presents a major threat to firefighters, study says Contra Costa Times, Mar 24, 2007
Death by Heart Attack???
Who would have thought the greatest risk of dying for Firefighters may be a heart attack?? I guess I understand, since most Firefighters are idle for long periods of time and then are periodically immersed into random intense physical activity. Most have only trained themselves with extended periods of low intensity cardiovascular exercise. And, firehouse diet may not be helping.
CrossFit is quickly becoming a fitness staple for many Firefighters and Fire Departments. CrossFit readies the body for the intense, physical activities of a FireFighter life and everyday life that come in short, varied bursts (climbing a ladder with weight, lifting the kids into the car seat, swinging an axe, lifting a 50lb bag of dog food, etc.).
Read on below.
Posted on Sat, Mar. 24, 2007, Contra Costa Times
Heart disease presents a major threat to firefighters, study says
By Alicia Chang
ASSOCIATED PRESS
Firefighters face a far greater risk of dying of heart problems while battling a blaze than was thought, suggests a large U.S. study that offers more evidence of their need to stay in shape.
The risk of a heart-related death while putting out a fire is up to 100 times higher than the risk during down time, Harvard researchers found, even though fighting fires accounts for only a small percentage of the workers' time.
About 100 firefighters die in the line of duty each year, and previous research has shown that nearly half of the deaths are due to heart disease. The vast majority -- about 70 percent -- of the nation's roughly 1 million firefighters are volunteers.
Experts say diet and exercise should be priorities at the firehouse.
"You may not be able to prevent all these deaths, but to the degree you can prevent some deaths by paying attention to underlying risk factors and better fitness programs, that's the goal," said Dr. Linda Rosenstock, dean of the UCLA School of Public Health, who was not involved in the study.
The study, published in Thursday's New England Journal of Medicine, doesn't address whether firefighters have an overall higher risk of dying from heart disease than the general population.
Rosenstock said fire departments could do more to improve health by requiring annual physicals and fitness tests. Departments also should have wellness and fitness programs to reduce heart disease risk factors such as obesity and high blood pressure, she said.
Firefighting is a physically demanding job that involves heavy lifting of equipment and exposure to toxic chemicals. Recruits are generally healthy and physically fit, but their health can decline over time because many firehouses don't require regular exercise or yearly medical exams. Also, the health requirements are usually less stringent for volunteers, who tend to continue firefighting as they age, a time when most heart problems occur.
In the Harvard study, researchers examined a federal registry of 1,144 on-duty firefighter deaths between 1994 and 2004. Excluded were the 343 firefighters who perished in the Sept. 11, 2001, terrorist attacks.
Nearly 40 percent, or 449, of the on-duty deaths during that period were due to heart disease. Thirty-two percent of the heart-related deaths occurred while fighting blazes; 13 percent while responding to an alarm; 17 percent while returning from a call and 13 percent during physical training.
The researchers also calculated the odds of dying from a heart attack by taking into account the estimated amount of time spent performing different duties.
They found the risk of death from heart disease was highest during active firefighting -- up to 100 times greater than the risk of dying during administrative work -- though firefighting made up no more than 5 percent of a firefighters' time. Increased risk of death was also found for other emergency duties such as responding to a call and returning from the scene of a fire.
Researchers believe mental stress and overexertion combined with factors such as being overweight and in poor shape may increase the risk of dying from heart disease.
"There's direct evidence to support that certain specific activities that firefighters do could trigger coronary heart disease events," said lead author Dr. Stefanos Kales of the Harvard School of Public Health.
The study was funded by the National Institute for Occupational Safety and Health and the Massachusetts Public Employees Retirement Administration Commission. Kales and another author have served as paid expert witnesses in workers' compensation cases, including some involving firefighters.
Fire Sgt. Jeff Brause of Michigan had a heart attack in 2004 while responding to a house fire. Brause, who was 45 at the time, didn't have a family history of heart disease.
"I started getting a burning sensation in my chest," he recalled. "I thought I must be getting old or maybe pulled a muscle."
The pain worsened during the ride to the scene, and Brause sought an ambulance. On the way to the hospital, paramedics had to deliver a defibrillation shock to restart his heart. Doctors later told Brause he had a blockage in his heart.
Before his heart attack, Brause said he often ate greasy fast food and didn't exercise regularly. "I didn't eat the world's greatest," he admitted.
Since then, Brause has given up junk food and hits the treadmill and lifts weights three times a week.
Firefighter groups are increasingly taking notice of heart risk. The National Volunteer Fire Council in 2003 began an awareness program promoting fitness and nutrition, and volunteers offer free health screening and demonstrate healthy cooking and fitness techniques.
Online
New England Journal of Medicine: www.nejm.org
Harvard School of Public Health: www.hsph.harvard.edu
Posted by Craig at 9:53 AM
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 2, 2007
070303 Friday
The CrossFit Journal is a "must read" for anyone remotely interested in exercise. We encourage all our gym members and site visitors to set up a subscription.
Click Here for a free PDF copy of the "What is Fitness" First Issue
This gem is electronically published and distributed. Yearly subscriptions cost $25 (a steal!) and every back issue is available for $5 an issue (if you get them in bulk, I am sure a discount can be arranged).
You can see a few of the many, many, many articles here
Why don't you have your subscription yet?
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Workout:
21 - 15 - 9 reps for time
Squat Cleans - 95lbs
Box Jumps (20" box)
Ring Dips
Post time to comments.
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Article:
Boot Camp, the Latest Fitness Craze
Posted by Jeremy Jones at 11:53 AM | Comments (1)
December 12, 2006
061212 - Tuesday
++ Next Workout Is Wednesday, Dec 13 0600H @ 2040 N. Main Suite 14 ++
(Rob Doing kettlebell swings)
Workout -
Three rounds for time:
20 pull ups
20 dips
20 squats
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Building your own gym at home has begun to go mainstream:
Consequently, I have built all of the afore mentioned equipment and can vouch for their effectiveness. . . I should also mention that the author Jamila Bey is an avid CrossFitter. - Jeremy
Posted by robarnum at 9:25 AM | Comments (3)
September 14, 2006
060914 Thursday
++ Next Workout Scheduled for Friday, Sept. 15th, Larkey Park, 6am ++
The CrossFit Journal: One of the most diverse, useful, insightful, easily followed, authoritative guides to general physical fitness and life in general.
Click Here for a free PDF copy
Next month will be their 50th issue, and I can’t wait to see what goes into the next 50.
This gem is electronically published and distributed. Yearly subscriptions cost $25 (a steal!) and every back issue is available for $5 an issue (if you get them in bulk, I am sure a discount can be arranged).
Do you have your subscription yet?
Posted by Jeremy Jones at 9:34 AM | Comments (1)
