October 22, 2009
091022 Friday
Diablo CrossFit welcomes Gabrielle Jolie Gomez to the world (Congratulations Moises and Cody)!
Workout:
For Time:
50 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
50 Pull-ups
35 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
35 Pull-ups
20 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
20 Pull-ups
Record total time.
Scaled Version:
30 Wall Balls (use 14lb or 10lb or less, but to to 10' target)
30 Pull-ups
20 Wall Balls
20 Pull-ups
10 Wall Balls
10 Pull-ups
Record total time.
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UFC Fights Saturday Night
UFC Fights to be held at gym Saturday night!
Fights start at 6pm. Bring your own food and beverages to share (Paleo preferred, but not required).
A little background: Anthony Johnson (an accomplished UFC fighter) walked into the Diablo CrossFit gym back in late June/early July at approximately 225lbs. Under Jimmy's (and Cung Le's) tutelage, he has prepared for his fight with Yoshida in the 170lb weight class. Yes you read that correctly, 55lbs . . .
Although not the "main event" Anthony "Rumble" Johnson's bout has been predicted to be one of the most exciting fights of the evening (from USA Today):
"Anthony Johnson vs. Yoshiyuki Yoshida. UFC 104's best bet for action lies with these two fighters. Yoshida has won 10 of his last 11 fights, and none were decisions. Seven of Johnson's nine career bouts ended without going to the scorecards.
Johnson's accuracy, power and unusual reach (listed as 78 inches when he fought Luigi Fioravanti in February) for a welterweight give him an advantage over most 170-pounders on the feet. Yoshida isn't the most refined striker, and Josh Koscheck was able to exploit that weakness with a crushing knockout blow on Yoshida last December.
But the Japanese fighter will pose a threat if he can work his way inside Johnson's long arms, because Yoshida has adapted his judo well for MMA. His hip-toss-gator-roll-anaconda-choke finish of the Man Formerly Known as Jon Koppenhaver at UFC 84 last year was a thing of beauty. Against Brandon Wolff at UFC 98 in May, Yoshida needed just 85 seconds to force a tapout (twice, actually; the referee didn't see the first tap) with a guillotine choke."
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Article (heard about this from Andy Petranek's CrossFit LA): Modern man is a 'Wimp' by historical examples.
"Many prehistoric Australian aboriginals could have outrun world 100 and 200 metres record holder Usain Bolt in modern conditions.
Some Tutsi men in Rwanda exceeded the current world high jump record of 2.45 meters during initiation ceremonies in which they had to jump at least their own height to progress to manhood.
Any Neanderthal woman could have beaten former bodybuilder and current California governor Arnold Schwarzenegger in an arm wrestle.
These and other eye-catching claims are detailed in a book by Australian anthropologist Peter McAllister entitled "Manthropology" and provocatively sub-titled "The Science of the Inadequate Modern Male." . . ."
Click here for complete article.
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Masters Event Saturday
Don't miss the "Masters Event" at CrossFit Sweatshop this Saturday! Cheer on our DCFers as they compete for glory, honor, and BRAGGING RIGHTS! (then come to DCF for the UCF fights afterward!)
Thanks in advance to Nabil for putting on such a great event!
Posted by Jeremy Jones at 4:14 PM | Comments (27)
October 20, 2009
091021 Wednesday "Christine"
Why Lauren is having so much fun and Justin is not. . .I have no idea (Probably because she is beating him).
Workout: "Christine" (at Travis' request, he's leaving us!)
Row 500
12 Bodyweight Deadlifts
21 Box Jumps (20inch)
3 rounds for time.
Record total time.
The alternate workout for those of you still a little tender from Monday's Deadlifts:
"Christine with a twist"
Row 500
12 Push Presses with half bodyweight
21 Box Jumps (20inch)
3 rounds for time.
Record total time.
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Article: Now I've always said that if you think it is expensive to eat good quality food, it is still a lot cheaper than paying for the hospital/pharmaceutical bills later. Apparently, this study says that nutritionally, vegetables, vegetable soups, and fruit are the best 'bang for you buck'. I am not sure I buy the soup thing, but the rest of this report does make some good sense.
I wonder how 'processed' versus 'unprocessed' foods compare? -jj
New affordable nutrition index is first measurement tool to evaluate affordable nutrition
"The ANI is guided by recommendations in the U.S. Dietary Guidelines for Americans and calculates a food score based on nine essential nutrients to encourage (protein, fiber, iron, calcium, potassium, magnesium, and vitamins A, C and E) and three nutrients to limit: saturated fat, added sugars and sodium.
Nearly 300 commonly eaten foods including fresh vegetables, fruits, grains from an independent food intake frequency questionnaire, and various convenience foods, including a variety of Campbell’s® soups, were assessed in the study. Results showed that dark colored vegetables, certain fruits and vegetable soups were among the most affordable, nutritious foods. . ."
Click here for complete article.
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Next Skills Clinic TONIGHT!: "Craig Coaches the Clean"
Wed, Oct. 21 at 7:00 PM
Sign up now by clicking here! (you'll have to sign into your Mind Body account).
Topics to be covered:
Proper Start position
The 2nd pull
The scoop
The catch
Drills to improve technique
The number of athletes who can attend is limited so make sure you sign up right away to reserve your spot! You can purchase 10 packs for specialty clinics by clicking here.
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Justin (pictured above) is also a video producer. Here is a video he was inspired to produce for the Green Day song "East Jesus Nowhere"
Road To Nowhere - Set to "East Jesus Nowhere" by Green Day from On Point on Vimeo.
(There are a few DCFers in the video as well, good luck finding them)
Posted by Jeremy Jones at 8:08 PM | Comments (30)
October 19, 2009
091020 Tuesday "400m Repeats" and "Congratulations Nancy and Alan!"
Kettlebells are Ringing! Congratulations Nancy and Alan! (and stay away from Napa unless you're looking for kids right away). Click "Continue Reading" below for a few more pictures!
Workout: "400m Repeats"
Four rounds,
Run 400m
Rest 2 minutes
Record time for each 400m.
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Next Skills Clinic: "Craig Coaches the Clean"
Wed, Oct. 21 at 7:00 PM
Sign up now by clicking here! (you'll have to sign into your Mind Body account).
Topics to be covered:
Proper Start position
The 2nd pull
The scoop
The catch
Drills to improve technique
The number of athletes who can attend is limited so make sure you sign up right away to reserve your spot! You can purchase 10 packs for specialty clinics by clicking here.
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". . . investigated the effects of a typical American diet, which is high in fat and sugar, compared to an Atkins-type diet, which is high in animal and vegetable fat but low in sugar, on the physiology and behavior of rats. Lesson learned: choosing between the so-called American diet and the Atkins diet can make a difference in managing weight and one’s response to stress. They found that rats fed the American diet exhibited greater anxiety and gained more weight than rats which were fed either the Atkins diet or a control diet, which was low in both fat and sugar. . ."
Click here for complete article.
The Bride showing off her hard earned CrossFit frame.
At the altar (I bet Alan tried to do pull ups on the arch - or at least thought about it).
Jimmy, Jordan, The Groom, and Matt (pre drinks I am told).
Marnie, The Bride, and Michelle
Thanks to Michelle and Matt for the Pictures!
Alan and Nancy - We miss you guys - Can't wait to have you back, but there is no rush!
Posted by Jeremy Jones at 7:26 PM | Comments (36)
October 15, 2009
091016 Friday
Jan vs Fran.
Workout: Front Squats:
5, 5, 5, 5, 5
Record loads used for each round.
Metabolic Conditioning Workout: Row 500m max effort, rest as needed (about 2 minutes is probably good)
Row 500m max effort again. Try and beat your first effort with a slower strokes per minute (SPM) rate by increasing the efficiency of your stroke.
Record times for each row, and the rest in between.
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Challenge of the Month
On my worldly travels I had the pleasure of training with Alchemy CrossFit in Hamilton, Ontario, Canada. Adam the owner and head trainer had their gym do "challenges" each month as an addition to the workouts. Some of these workouts are simple gymnastics moves (see my handstand for time photo from last week), or other brief feats of strength, balance, etc.
The challenges change each month and are completely optional. If you'd like to have a go at one during open gym or in between classes, make sure there is someone there to count reps (if needed), and make sure you are not getting in the way of the classes etc.
For October we have the "Trick or Sprint" race:
200m Farmer carry for time. Men use the 80lb dumbbells. Women use the 45lb dumbbells. You can set the DBs down as much as you'd like (but you cannot throw them down and run after to get some extra distance).
First place men and first place women will get a prize for their stout candy carrying abilities.
The Deadline will be October 31st at 11:59:99pm.
Good Luck!
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Mount Diablo Unified School District Fundraiser!
Due to budget cuts, the MDUSD High school sports programs have lost their funding. This Sunday, October 18th, 2009 there will be a 5k run/walk to generate money for The United Mt Diablo Athletic Foundation.
Check out their United Mt Diablo CrossFit Athletics website by clicking here!
Post to comments if you plan on making it out.
Posted by Jeremy Jones at 8:02 PM | Comments (20)
September 28, 2009
090929 Tuesday 1/2 "Hansen"
DCF invades the Nutrition Certification seminar in CrossFit Monrovia. From left to right, Jordan (standing a little close to. . .), Jimmy (backward sunglasses dude), Kelly (I'm making a Jimmy and Robb 'manwitch'), Robb ("The Man") Wolf, Kate ("I'm a chemist and even I don't want to do the Zone diet"), Nick (aka "Ni-Jo"), Matt (6am rowing fiend), Scott ("Evan Almighty stole my image and I want royalties"). Click here for a slightly blurry group shot with more 'horns'.
Feel free to ask them for any nutritional advice from now on! I also expect all of them to post their favorite Robb Wolf quotes to the comments section.
Workout (in Honor of Bryn's Marine Husband returning home from Iraq): "1/2 Hansen"
5 rounds for time.
15 reps, 70lb Kettlebell swing (men) 53lb Kb swing women.
15 Burpees
30 abmat sit ups (or 15 GHD sit-ups)
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
(for ADVANCED DCFers who have a lot of time only - 45 minute time limit): Full "Hansen"
Five rounds.
30 reps, 70lb Kettlebell swing (men) 53lb Kb swing women.
30 Burpees
30 GHD sit-ups
Record total time.
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Article: "Apple a day keeps the calories at bay?"
". . . Before lunch, the participants were given either nothing, 1½ medium peeled, cut-up apples (about 125 calories), or a similar caloric amount of applesauce, apple juice with added fiber or apple juice without fiber. About 15 minutes later, participants were served an entree of cheese tortellini and tomato sauce.
Participants who had the raw apple consumed 187 fewer calories than at the meals when they had applesauce, juice or nothing. . . "
Click here for complete article.
Don't get me wrong, I love apples. But first of all, 60 or so calories is not that much of a difference for eating a snack 15 minutes before the meal (it makes sense you'd eat less because you'd feel full sooner). Second, 5 weeks of cheese tortellini and tomato sauce for lunch 7 days a week would get very old - maybe that is why they ate less calories! -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:49 PM | Comments (18)
September 23, 2009
090924 Thursday "Fran"
The coveted Leaderboard has a lot of room to be filled.
Workout: "Fran"
21 - 15 - 9
Thrusters (95lbs men, 65lbs women)
Pull ups
Record total time.
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Leaderboard Rules:
- Workouts must be completed as prescribed.
- Workouts must be witnessed and counted by a DCF trainer (other than the one doing the workout), or during class with a "designated counter" and a DCF coach supervising.
- Only the "top score" will remain on the Leaderboard. All other performances will be 'bumped off' as more people complete the workout better than the required benchmark performance.
- Must be posted as: Date - Name - score - Initials of trainer (i.e. 9/24/09 Kaiser Soze 3:01 JJ)
In short, if you want to get on the board, you have to do the workout with someone counting your reps and a trainer checking form. So for those of you shooting for a Sub 6 Fran (men) or a sub 7 (women), make sure you have someone counting for you!
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Article: "You are what you eat"
". . . According to Dr Humblestone, there are increased cases of young children and teens developing type 2 diabetes, and eventually obesity, which is normally prevalent in those over 35.
Childhood obesity issues are early signs of illnesses like diabetes, hypertension, coronary heart disease, gall bladder disease, respiratory problems, asthma and reproductive hormonal problems.
Ironically enough, he added, "one of the manifestations of civilisation is that we have half of the world dying of diseases caused by being overfed, and other parts where people are dying of starvation."
"But it's not just the amount of food people are eating, but the kind of foods as well," Dr Humblestone explained. "If your child is having a muffin or Danish and an orange juice for breakfast, they may feel energized to go to school, but it is very likely they will feel famished, experience a energy crash hours later, and need more carbs." . . ."
Click here for complete article.
Posted by Jeremy Jones at 8:37 PM | Comments (38)
September 17, 2009
090918 Friday "Game Day"
+++Softball Tonight in Danville. Don't miss this epic battle between DCF and Diablo CrossFit!+++
Meg R doing Box Jumps while 3(?) months pregnant! Congratulations Darren and Meg (aka "Strong Mommy Meg")!
What might Meg be doing incorrectly in this photo? (trainers keep it to yourselves)
Olympic Weightlifting Warm Up: Snatch Balance 3 sets of 10. Stay light, go deep. Add weight if you can handle the load with good form.
Workout:As many rounds as possible in 20 minutes.
Run 400m
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).
Record total rounds.
*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.
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Article: "7 Reasons to Eat More Fat" from Timothy Ferris (Dr. Eades x 2 actually)
Some of the highlights:
- Lower abdominal fat.
- Improved Cardiovascular Health
- Research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat lose the most weight.
- Stronger bones (Saturated fat is required for calcium to be effectively incorporated into bone).
- Adding saturated fat to the diet has been shown in medical research to encourage the liver cells to dump their fat content.
- Improved lung function (and lower asthma problems)
- Stronger immune system.
Click here for complete article.
Posted by Jeremy Jones at 8:07 PM | Comments (44)
September 13, 2009
090914 Monday
Diablo CrossFit not only has enough motivated people for one softball team . . . It has enough people for TWO! ("Diablo CrossFit"(top) beat "DCF" (bottom) 12 - 10 last Friday at the first game of the season! Only time will tell which team will come out on top).
Workout: Back Squat
3, 3, 3, 3, 3
Record loads used for each round.
Metabolic Conditioning Workout: Surprise mini metcon brought to you by your trainer.
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Article: Scientists report adulthood body size and cancer risk.
". . .Their results suggested that being overweight in older adulthood was associated with increased prostate cancer risk among white and Native Hawaiian men, but a decreased risk among Japanese men. While excessive weight gain between younger and older adulthood was observed to increase the risk of advanced and high-grade prostate cancers in white men and increase the risk of localized and low-grade disease in black men, it appeared to decrease the risk of localized prostate cancer in Japanese men. . ."
Click here for complete article.
Posted by Jeremy Jones at 7:49 PM | Comments (10)
August 31, 2009
090901 Tuesday
Morning Crew Morning Brew (the 6am class cracks a few after a particularly hard workout in honor of Eleni's birthday).
Workout: "Filthy Fifty"
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Record total time.
Scaled versions:
"Dirty 30": 30 Reps of Each Exercise
First Timers: 25 Reps of Each Exercise
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Article: Former Woman Olympic Medalist Swimmer (age 71) Fends off Attacker.
". . .The 71-year-old Fraser said Monday the man grabbed her but she fought back.
“This guy came out of the gate and grabbed me and I grabbed him by the ear and I kicked him in the groin,” she told several Australian television stations. . ."
Click here for complete article.
(It's like Coach Glassman says:
'I have this fear that modern medicine will allow us to live until we are 150 years old, but we still enter the nursing home at 75. The second half of our life will be spent watching Oprah, getting fed by a spoon and having our asses wiped for us.
I want people to live past their 90's, without the need of 'assisted living facilities', able to carry their groceries up stairs (a bag in each hand), still frisky in the sack, and if some one tries to mug them at the ATM, the would be robber gets knocked to the ground and a foot on his throat for his trouble.' -jj)
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Events:
Labor day Barbecue scheduled for next Monday at 12:00
Posted by Jeremy Jones at 11:32 PM | Comments (31)
August 30, 2009
090831 Monday "Max Effort / Benchmark Testing Day"
Carry W. gives applause during her push ups.
Workout: After a liberal warm up, perform as many of the following tests as desired -
400m run
500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 2 - 3 within the hour.
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Former Concord resident, Capt. John Hallett III killed in Afghanistan.
"He grew up here, playing basketball at St. Agnes Elementary School and water polo at De La Salle High School. He was a delivery boy for this newspaper.
Capt. John Hallett III, 30, died Tuesday in Afghanistan when his vehicle hit a roadside bomb, the Army said Thursday.
He arrived there in July. His daughter Heidi was born earlier this month.
He never got to hold her. . ."
Posted by Jeremy Jones at 7:48 PM | Comments (34)
August 24, 2009
090825 Tuesday
Congratulations to Mike and Tristin who were just married on Saturday! (click on the photo to enlarge it).
Workout: "2 Minute Defense"
5 rounds at 135lbs men, 85lbs women -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Rest 2 minutes.
Then. . .5 rounds at 135lbs men, 85lbs women -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Notice it says "foot" not meters. Scale the bar weight as needed for proper form.
Post total time.
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Article from Dr. Mike Eades: "Vitamin D-bate D-bunked."
". . .Of course the Vitamin D Council spokesperson is going to heartily disagree (and rightfully so) because it takes much more than that if there is no sun exposure. (The Vitamin D Council recommends somewhere in the neighborhood of 5,000 IU per day, followed up with blood tests for levels.) Now RK has the other side of the debate because the Vitamin D Council obliges.
However, the Vitamin D Council disagrees: “If one regularly avoids sunlight exposure…to obtain this amount from milk, one would have to drink 50 glasses. With a multivitamin, more than 10 tablets would be necessary. Neither is advisable.”. . ."
Click here for complete article.
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Upcoming Events:
"Beverage Mile" competition and barbecue Monday, September 7th (Labor Day). No concrete start times yet. A discussion as to maybe there should be a 5th drink thrown in after the 4th 400m run. Thoughts?
"Fight Gone Bad" Fundraiser for Prostate Cancer Research and the Wounded Warrior Project. Saturday, September 26th.
Posted by Jeremy Jones at 5:19 PM | Comments (28)
August 22, 2009
090823 Sunday "Diablo's Shame"
Nancy makes sure to show Lauren S (one of our latest Newbies) how the 6am class operates (by sneaking up behind, and passing her during lunges).
Workout: "Diablo's Shame"
Back in November of 07 CrossFit One World and Diablo CrossFit went head to head in an impromptu lunch workout. Freddie and Jolie beat Craig and I handily (although there is some debate on the number of additional reps completed by the DCF crew. . . and yes we are sore losers).
The original workout was completed as a team workout where only one person at a time is allowed to do that particular exercise, but the exercises can be completed in any order the team wants.
Original - 2 person team, completed for time:
12 rope climbs
50 thrusters with dumbbells totaling 1/2 body weight
100 deadlifts with body weight
Pick a partner who has similar body weight, or pick who's weight will be used for thrusters, and who's weight will be used for deadlifts.
Post total time. Compare to your "Diablo's Shame" singles time if you have one.
(I heard there was a video of the original competition on the internet somewhere. . . but I can't seem to find it. . . of course I didn't look too hard.
The moral to the story is that our affiliate team stomped them at the Games this year. All is now right in the universe. -jj)
Posted by Jeremy Jones at 7:22 PM | Comments (12)
August 14, 2009
090815 SATURDAY
DCF 'After hours'. . . (training videos for the new equipment that's on the way - yeah right. I honestly don't know what that thing is in the video. I just remember that it was completely ridiculous. -jj)
Workout: Team "JT"
Teams of 2 people will per form a total of:
42 - 30 - 18
Handstand Push Ups
Ring dips
Push ups
The work can be divided up between both people as desired, but only on partner can be exercising at a time. All of the reps for each exercise must be completed before moving onto the next movement (all 42 HSPUs must be completed before going onto 42 ring dips, etc).
Post partner and total time to comments.
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Article From Mark's Daily Apple: The Primal Blueprint for Busy People – Part 1: Sleep and Stress.
". . .In truth, we’ve done “on the run” posts before with tips on “Primal Pronto” food and exercise, and they’ve been among our most popular. Last week’s comments got us thinking then, why not expand the field? Here’s the first (or third actually) in a series that will put the PB into hyperdrive. Quick, cut to the chase, on the button, effective strategies for living all the PB laws – conveniently constructed with a hectic life in mind. Although the Primal Blueprint is itself designed for efficiency – the most bang for your buck and power for your hour, we all find ourselves in particularly tight circumstances now and then. Work picks up the pace. We add another child to the family. We take on another job or a big volunteer position. We take care of an ailing family member or friend. Real life hits us with a one-two punch that can send us reeling – and send us back to the drawing board to fit in taking care of ourselves. . ."
Click here for complete article.
Posted by Jeremy Jones at 1:24 PM | Comments (9)
August 12, 2009
090813 THURSDAY
+++5am class canceled on Friday+++
Happy Birthday Jorgy!
Workout: Hang Power Clean
3, 3, 3, 3, 3
Post loads used.
Mini Metcon in honor of Jorgy's Birthday : "Mile Full of Burpees Scaled down"
As many rounds as possible in 8 minutes
Run 100m
10 burpees
Post rounds completed.
(The original version is 16 rounds for time).
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Pankration Fights Next Thursday!
Tickets are $20. We still have tickets at the gym. Talk to Jeremy if you want to reserve some. 6am Matt has offered to tell everyone stories from when he used to DJ at 1015 Folsom.
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Article: Exercise Is Healthy For Mom And Child During Pregnancy, Report States
". . .According to this review article, exercise can strengthen and improve overall musculoskeletal and physiologic health as well as pregnancy related symptoms. Exercise such as aerobics, impact and nonimpact activities, resistance training and swimming:
* eases back and other musculoskeletal pain;
* lowers maternal blood pressure;
* reduces swelling; and
* improves post-partum mood, including sadness. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:21 PM | Comments (36)
August 7, 2009
090808 SATURDAY "Filthy Fifty"
+++Kickball Tournament Today!+++
+++"Fran for Cash" Today!+++
+++UFC Fight Night at the Gym Tonight at 7pm!+++
Hector knows how to get to full extension with his shoulders (and so should you)!
Workout:
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, 35lbs),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Post time to comments and Beyond the Whiteboard.
BEGINNERS - if you have never done this workout before you are required to do the "Dirty Thirty" first (30 repetitions of every exercise). Once you have completed the 30 rep version, you can then complete the full version at a later date.
Modifying for a large class - For this workout to be considered "Rx'ed" it must be completed in order, but the next best thing is to do all the movements in the order at which equipment becomes available up to the last two (burpees and D.U.s). Those must be completed last.
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Website - Our own Judy Phillips has created a great resource for locals looking for smarter food choices:
Weston A. Price East Bay Area: http://wapfeastbay.ning.com/
"Welcome to the Tri-Valley Chapter of the Weston A. Price Foundation, which encompasses Dublin, Pleasanton, Livermore and beyond. We are a non-profit organization connecting like-minded individuals to farmers and other sources dedicated to supplying nutrient-dense foods for our tables by educating, learning and community activism. Our goal is to provide you with accurate nutrition instruction, support a number of movements that contribute to this objective including organic and biodynamic farming, pasture-feeding of livestock, community-supported farms, honest and informative labeling, and prepared and nurturing therapies. As the Tri-Valley Chapter of the Weston A. Price Foundation, we promote the work of the Foundation at the local level. . ."
Posted by Jeremy Jones at 3:26 PM | Comments (25)
090807 FRIDAY
Craig and Darren . . . Action figures?
Workout: Deadlifts
5, 5, 5, 5, 5
Post loads to comments.
Bonus Mini Metcon:
As many rounds as possible in 10 minutes.
10 box jumps (24 inch)
10 sit ups
5 DB push presses with right arm (45lb men, 25lb women)
5 DB push presses with left arm (45lb men, 25lb women)
Post number of rounds completed to comments.
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Article: Beetroot juice is a new performance enhancer?
". . . After drinking beetroot juice the group was able to cycle for an average of 11.25 minutes - 92 seconds longer than when they were given the placebo.
This would translate into an approximate 2% reduction in the time taken to cover a set distance. . ."
Click here for complete article.
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Kate A's video of the 2009 CrossFit games.
Posted by Jeremy Jones at 2:10 AM | Comments (19)
August 2, 2009
090803 MONDAY "NEW SCHEDULE STARTS TODAY!"
Craig coaches the class on some of the more advanced features of the Concept 2 rowing machines.
Workout: Overhead Squat
5, 5, 5, 5, 5
Post Loads to comments.
Coach's Corner: If this is a new lift for you, resist the urge to go heavy too soon. Keep it light and practice extra reps. Maintaining "Active Shoulders" is crucial.
Mini Metcon:
As many rounds as possible in 10 minutes.
10 burpees
3 weighted pull ups (men 25lbs, women 15lbs, or use a smaller band if you are still working on kipping pull ups).
Post number of rounds completed to comments.
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Article: Saturated fat is healthy? "The definitive guide to saturated fat." (from Mark's Daily Apple).
"It’s probably the one thing that prevents people from fully buying into the Primal Blueprint. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of sleep and exercise is fairly acceptable to the mainstream notion of good nutrition. The concept of Grok and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.
“But what about all that saturated fat? Aren’t you worried about clogging up your arteries?” . . ."
Click here for complete article.
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New Schedule Starts Today!
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On a more somber note, an occasional DCFer and good friend, Ed T. is currently undergoing chemotherapy and radiation for nasal pharynx cancer. Our thoughts and Prayers go out to him and his struggle. We know that he will dominate this challenge like he dominates his CrossFit workouts.
Click here to go to his blog chronicling his journey.
Hurry up and whoop this cancer thing buddy - we miss you!
Posted by Jeremy Jones at 11:00 PM | Comments (20)
090801 SUNDAY "New Schedule Starts Tomorrow"
+++NEW SCHEDULE STARTS TOMORROW!+++
Vikki continues her quest for pull ups with succeeding in monkey swings.
Workout: "Stadium Workout" from the Games.
Teams of 4, two men, two women if possible. If you perform it by yourself or with less than four people, just rotate through with what you have.
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
Post times and team composition to comments.
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NEW SCHEDULE! MORE CLASSES!
Other than the separation between "Regulars" and "Fundamentals" the primary changes are that there is now 4 classes every night, we added a 2pm class, there is now two morning classes on Saturday and we separated out the "Free Class" from the regular class on Sundays.
"CrossFit Fundamentals" (yellow)
"CrossFit Regulars" (green)
"Muay Thai" (blue)
"Olympic Weightlifting" (light green)
"ESA" or "Elite Scholastic Athletics" (violet)
"Fight Fit" (light orange)
"Free Trial" (yellow)
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(Late Notice) - Happy Birthday D-Roe!
Posted by Jeremy Jones at 12:40 AM | Comments (30)
July 31, 2009
090731 FRIDAY "New Schedule!"
+++New Schedule Starting Monday August 3rd!+++
See Below for "Big Kevin's" continuing story of his path to total fitness domination.
Workout:
Work up to a heavy double strict press (strict press x2), then with the same bar:
Strict Press 1 reps
Push Press 3 reps
Push Jerk 5 reps
5 rounds. If you make it through all the jerks, add weight and try again. Rest as needed between rounds. Post loads used to comments.
Mini Metcon: "Annie in under 8"
50-40-30-20-10
Double Unders
Sit ups (anchored feet okay)
Complete as much as possible in 8 minutes (quit at 8 min if you are done or not).
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THERE IS SPACE FOR THE OLYMPIC WEIGHTLIFTING SEMINAR TOMORROW!
Email jeremy@diablocrossfit.com to reserve a spot.
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"I had set the goals back in March to be over 1,000 lbs on the 3 major power lifts and finish a marathon in the same year. I finished the 2nd Half San Francisco Marathon 20 minutes faster than last year today and The only running I've been doing is at CrossFit. Also I got 405 dead, 335 squat and 275 bench in the last 3 weeks. time for new 2009 goals.... thanks for helping me achieve them way faster than I would've without DCF. I gave the horns on some of the marathon pictures so I'll send you one when they come out."
- Big Kevin
See Kevin's other testimonial by clicking here.
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Article: "In battle, hunches prove to be valuable"
". . .Studies of members of the Army Green Berets and Navy Seals, for example, have found that in threatening situations they experience about the same rush of the stress hormone cortisol as any other soldier does. But their levels typically drop off faster than less well-trained troops, much faster in some cases. . ."
Click here for complete article.
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New Schedule Starting Monday August 3rd!
Starting Monday we will have a new Schedule at DCF! The primary changes will be that we will be adding a class in the evening and offsetting the classes by a half hour. That's right! Evening classes will now happen on the half hour! (4:30pm, 5:30pm, 6:30pm and 7:30pm).
We will also be adding classes during the weekdays and on the weekend.
Check back soon for updates!
Posted by Jeremy Jones at 1:30 AM | Comments (26)
July 28, 2009
090729 WEDNESDAY "3 times a Newbie"
One of DCF's newest members Anthony "Rumble" Johnson (professional UFC fighter) training under Jimmy's astute tutelage. See a video of AJ in action below.
Olympic Weightlifting Warm Up: Medicine Ball Squat Clean 20 reps. Keep the ball close to the body, no arm pull, the ball shouldn't rotate.
Workout: "3 times a Newbie"
3 rounds for time.
400m Run
10 pull ups
20 push ups
30 sit ups
40 squats
Post time to comments.
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Article: "Trade Liberalization Linked To Obesity In Central America"
"Since trade liberalization between Central and North America, imports and availability of processed, high-fat and high-sugar foods have increased dramatically. Researchers writing in BioMed Central's open access journal Globalization and Health link this influx of American junk food to a 'nutrition transition' in Central American countries, with a growing burden diet-related chronic disease. . ."
Click here for complete article.
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Video: Some highlights of Anthony "Rumble" Johnson's recent fights.
Posted by Jeremy Jones at 10:28 PM | Comments (36)
July 26, 2009
090727 MONDAY
Diablo CrossFit flying colors at the "Pure Pankration" Fights in San Francisco, July 16th. (Jordan Bouey in the green trunks just started at DCF)
Workout:
Back Squats
5, 5, 5, 5, 5
Post loads to comments.
Mini Metcon after squats.
As many rounds as possible in 8 minutes
20 double unders
10 Box Jumps (24")
5 Chest to bar pull ups
Post rounds to comments.
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Article: "Knee Injuries May Start With Strain On The Brain, Not The Muscles"
". . . University of Michigan researchers studying ACL injuries had subjects perform one-legged squats to fatigue, then tested the reactions to various jumping and movement commands. Researchers found that both legs—not just the fatigued leg—showed equally dangerous and potentially injurious responses, said Scott McLean, assistant professor with the U-M School of Kinesiology. The fatigued subjects showed significant potentially harmful changes in lower body movements that, when preformed improperly, can cause ACL tears.
"These findings suggest that training the central control process—the brain and reflexive responses—may be necessary to counter the fatigue induced ACL injury risk," . . ."
Click here for complete article.
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This is what "6am Matt" had to say about the rowing workshop Saturday:
"I started out the day with my 500 PR @ 132.4
with a little instruction early in the class I set a new 500 PR @ 128.6
and after all the instruction on my last 500 sprint ....Yep new PR 126.7
and my power to weight ratio was 2.38 (she said it was great)
and this is after all the other sprints, and rowing exercises
so yes the class was very good.
thanks
Matt"
We have another workshop this weekend with Angela Lim for mastering the clean. Click on "Upcoming Events" for more details.
Posted by Jeremy Jones at 9:07 PM | Comments (39)
July 20, 2009
090721 Tuesday
Sarah's shirt "Big Snatch" - "But I'm Still a Lady"
Olympic Weightlifting Warm Up: Power Snatch + Overhead Squat 15 reps (complete 1 power snatch to get the weight overhead, then perform one overhead squat. Set the weight down and start again). Use a light to moderate weight. Take your time.
Workout: 6 rounds.
Run 200m
Rest 1 minute
Post times to comments. (Compare to 400m repeat times. . . Check your 400m repeat times and try and maintain the same or better pace for these efforts -the 200s should take half the time as the 400s- There is less total distance here, but there is also less rest after each effort. Sprint hard, and try and maintain consistent numbers for each effort.)
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Article: The Fitness Spotlight gives a great article on goal setting.
"One of the biggest problems I see with people and their workouts is that they don’t actually have a tangible goal. They want to workout X number of times per week for Y number of minutes. But what does that mean? Does that mean walking on a treadmill? Or doing an hour of various weightlifting exercises (and which ones at what intensity)? Cardio-kickboxing? Beating on a punching bag? Running 15 miles?
Or they have goals like running a half-marathon in under 2 hours or squatting their bodyweight. But they have no plan to get there. Their efforts are haphazard and completely random. Unfortunately, without a set of goals and a plan to reach those goals, you never know where you’re going to end up. You’ll likely float from one thing to the next, never making any major progress because you never planned.
It’s time to set some goals and create a plan to reach them. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:03 PM | Comments (32)
July 15, 2009
090716 THURSDAY "Goodbye Prashant and Shilpa!"
Shilpa (and Prashant practicing bar levitation in the background) will be leaving us. Today is their last day!
Olympic weightlifting warm up: 30 medicine ball cleans. Take your time (use a few sets if needed) and really practice dropping quickly.
Workout (We came up with this workout for them):
2 rounds of:
10 Pull ups
20 lunges (alternating R, L for 10 each leg)
1 Rope climb
30 Double unders
Rest 1 minute
2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders
Rest 1 minute
2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders
Post total time to comments (include minute rests).
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Article: Chef Alan from Chevy's tells us how to eat Paleo at Chevy's:
(Here is a video of Alan talking about the fresh foods and dishes at Chevy's. For what it's worth, Alan is also over 20lbs lighter than when this video was made because of of his Paleo food choices - Nice Job Alan!)
Now on to the Paleo Stuff, From Alan:
"Ok, so for eating at Chevys paleo, I'll start by telling you what I eat religiously. Almost every day I eat at lunch at Chevys and I cross between three main items. . .
(click continue reading below for complete article.)
Fajita Salad, it's tossed table side, you get a choice of chicken, steak, carnitas, or shrimp. I usually go with anything but carnitas and usually double the protein. Must be ordered without cheese (jack and cotija), and no tortilla strips. It comes with 3oz chipotle apple vinaigrette and that is made with olive/canola oil blend or you can go with fat free salsa vinaigrette (salsa, vinegar, honey)
Santa Fe Chopped salad with salsa vinaigrette, must be ordered with no blue cheese, no bacon and no roasted corn salsa. So, basically you are getting romaine, avocado, chicken and roasted peppers. Pretty good actually. I usually order extra chicken and avo.
Fajitas.....any type, chicken, beef, shrimp, salmon, or carnitas. Always order...no beans, no rice, no tortillas, no sour cream (ask for extra pico and guac, it's free), NO CORN STUFF (tamalito), everyone loves it but it is Baaaad for you, shortening, butter, margarine, whole milk, sugar, corn, corn meal, flour. All the enemy.
We also have a vegetable medley that we serve as a veg fajita. green beans, broccoli, roasted garlic, zucchini, yellow squash, mushrooms, red bell peppers and carrots. Ok, so pick out the carrots and order this as a side veg and say "no butter please".
I always order, every day, a side of guacamole no cotija cheese on top please, and tortilla soup, no tortilla strips, cheese, or corn salsa.
NEVER chips but always salsa.
If you know Paleo and aren't afraid to bug your server with a ton of questions, we have found it really easy to eat Paleo out at our favorite places. I know I have an advantage being a chef, but with a few basic cooking principle "know hows" like steaming and grilling (and knowing that most kitchens are happy to create items using menu products) you can eat anywhere."
-Alan Skversky
Thanks a bunch for that input Alan! I know that the coaches at DCF order Chevy's take out all the time. Now maybe we can start a new trend with many other 'paleo diners' out there. And I leave you with Nick repping the "horns" at the Chevy's in Gilroy at the 2009 CrossFit Games. -jj
Posted by Jeremy Jones at 6:45 PM | Comments (34)
July 13, 2009
090714 TUESDAY
Jeff Leonard - 15th fittest man on the planet (and occasional DCFer).
Olympic weightlifting warm up: Power clean to front squat, 10 reps, 3 sets. Keep it light and add weight each set if you feel comfortable. Catch the power clean in a partial squat, pause, then go down to full squat (don't stand all the way up after the power clean, then go down into squat). Make sure to warm up and stretch out your wrists.
Workout: For time.
1000m Row
21 Ring Dips
500m Row
15 Ring Dips
250m Row
9 Ring Dips
Post time to comments.
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Article: "Sporting News" Covers the 2009 CrossFit Games.
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Article: Elevated insulin linked to increased breast cancer risk.
". . .After dividing the participants into three groups based on their insulin levels, the researchers found that women in the upper third for insulin level were more than twice as likely to develop breast cancer compared with women in bottom third for insulin level. The association between insulin level and breast cancer risk was even stronger for those women who had not received treatment in the clinical trial (i.e., the placebo participants) or were in the observational component: women in the upper third for insulin level had a more than three-fold increased risk for breast cancer compared with those in the bottom third.
Notably, the link between elevated insulin level and breast cancer was strongest among lean women and weakest among obese women (who, in general, have higher insulin levels compared with lean women). "This finding is potentially important because it indicates that, in postmenopausal women, insulin may be a risk factor for breast cancer that is independent of obesity," . . ."
Click here for complete article.
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This Thursday Night!
JJ will be cornering James Erickson at the Pure Pankration Fights. Tickets are $20, talk to JJ (we might even be able to get you a deal).
Posted by Jeremy Jones at 4:23 PM | Comments (21)
July 12, 2009
090713 MONDAY "Darren Rosten - 39th fittest man on the planet!"
Darren Rosten - 39th fittest man on the planet.
Workout:
Snatch
3, 3, 3, 3, 3
Beginners work muscle snatch. More experienced lifters can try power snatches or squat snatches. Letting go of the bar before completing 3 reps counts as a failed set.
Post loads to comments.
Bonus mini metcon to follow.
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Article: "Oral/body inflammatory connection explained"
"Is your head where your heart is? It may be now. A strong connection between periodontal disease and cardiovascular disease (CVD) has been suggested in recent clinical studies. As many as 75 percent of adults in the United States have been affected by periodontal disease and an estimated 80.7 million adults (1 out of every 3) have been a victim of CVD in 2006 according to the American Heart Association. From the 80.7 million adults in the United States, 38.2 million are less than 60 years of age, which is almost 50 percent. . ."
Click here for complete article.
Posted by Jeremy Jones at 7:18 PM | Comments (40)
July 9, 2009
090710 FRIDAY
+++3pm classes will be canceled this weekend due to the games. But don't worry, I'll be posting workouts you can do at home so if you can't make the morning classes you can still get a workout in! Olympic lifting class and Muay Thai is canceled this weekend as well.+++
Setting up for the 2009 CrossFit Games - Notice where everyone's eyes will be.
Workout:
Strict Press
3, 3, 3, 3, 3
Post loads to comments.
Bonus Mini Metcon To follow.
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Article: Another study showing a reduced diet thwarts aging and disease.
"Writing today in the journal Science, a team of researchers at the University of Wisconsin-Madison, the Wisconsin National Primate Research Center and the William S. Middleton Memorial Veterans Hospital reports that a nutritious but reduced-calorie diet blunts aging and significantly delays the onset of such age-related disorders as cancer, diabetes, cardiovascular disease and brain atrophy. . .
Click here for complete article.
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Video: I don't think these monkeys are taking advantage of the whole life extension / reduced disease thing.
Posted by Jeremy Jones at 9:03 PM | Comments (21)
July 8, 2009
090709 THURSDAY "Farewell to Jesse!"
+++3pm classes will be canceled this weekend due to the games. But don't worry, I'll be posting workouts you can do at home so if you can't make the morning classes you can still get a workout in! Olympic lifting class and Muay Thai is canceled this weekend as well.+++
Tomorrow is Jesse's last day with us (Friday)! Yet another DCFer is joining the Navy! Farewell and Fair winds Sailor.
Olympic Weightlifting Warm Up: Pressing Snatch Balance, 10 reps. Snatch Balance, 10 reps. Heaving Snatch Balance, 10 reps. Start light, add some weight if you feel comfortable, but don't go heavy.
Workout: Team Murph (Per Jesse's request - he wanted do 'team' because it would be more competitive and "fun").
Teams of two will complete one "Murph" (by dividing the work between them)
For time.
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Use a 20lb weight vest if one is available (you'll have to trade with your partner).
One teammate works out while the other rests. The work can be divided between each teammate as desired, but all the reps must be completed before moving on to the next exercise! That means all 100 of the pull ups must be completed before moving on to push ups, etc.
Post time to comments.
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This weekend CrossFit fans from around the world will converge on the Ranch in Aromas for the CrossFit Games to watch some of the world’s most fit athletes vie for the title of Fittest Athlete in The World. Certainly, many other sports and venues can claim to have the fittest athletes, but only one contest is completely dedicated to producing the fittest athlete across broad time and modal domains: The CrossFit Games.
Now in its third year, the CrossFit Games has grown from an “anyone can enter” type venue, to a global contest of qualifying events that produced the best CrossFit athletes from around the world. If you haven’t already visitied the CrossFit Games site, then go immediately and preview the amazing athletes who qualified for this incredible event. Male athlete accomplishments incude Chris Spealler’s 106 consecutive pull-ups, Jerome Perryman’s 606lb deadlift, Bionic’s sub-2minute Fran and more! The women include Caity Matter, former pro-basketball player, with a Clean & Jerk PR of 190lbs, Cyndi Frieling with a 365lb dead lift, Gillian Mounsey with a 128lb press and 28 rounds of Cindy. These incredible people will go head to head in FIVE events on Saturday!
Diablo CrossFit’s Darren Rosten (Check out his profile by clicking here.) qualified for the Games by placing 2nd overall in arguably one of the strongest regions in on the planet. His 1st place finish in the grueling final event was one of the most exciting, hair-raising, emotional athletic feats I’ve ever witnessed.
Diablo CrossFit’s newest member, Jeffrey Leonard, will be competing in the Games as well. Jeffrey placed first overall at the NorCal Regional Event and will be competing in the FireFighter Challenge (his 1st love!) the week following the Games! Jeff is an incredibly strong athlete with fantastic Olympic lifts. Check out his profile by clicking here.
And here is a video of Jeff doing "Isabel" at DCF last week:
If you can’t come and cheer Darren & Jeffrey on, then stay tuned to the CF Games website for live updates or listen in to CF Radio for their live broadcasts from the Games. http://games2009.crossfit.com/thegames/radio-at-the-games.html
The CrossFit Games is also the site for the Affiliate Cup Challenge – awarded to the best Affiliate Team in the world. 99 Teams of 4 -6 athletes (at least two women!) will be competing on Friday and Sunday for the bragging rights to the most fit affiliate in the world. At Diablo CrossFit, with so many awesome athletes capable of participating, we held an Affiliate Team Competition to determine our participants. After 3 brutal workouts completed in two days,
Diablo CrossFit’s Awesome Affiliate Team is:
Josh Jorgensen aka "Jorgy"
Jeremy Jones aka "JJ"
Mike Penland
Yvonne Howard
"J Dizzle"
Carry Warner
J-Dizzle is literally recovering from knee surgery one week ago. Yvonne is nursing a shoulder impingement that has limited her range of motion. Both say they are up to the battle this weekend.
They have been training together now for about four weeks, attempting to prepare for whatever might come their way in Friday’s three workouts! Sunday will determine the overall champion.
Come cheer your DCF Affiliate team on Friday and hang with some cool CrossFit people from around the world. If you think our DCF community is cool – wait until you meet CrossFit people from everywhere else. The competition is amazing, the people are friendly, the athletes are unbelievable and the event is a blast.
Posted by Jeremy Jones at 8:14 PM | Comments (35)
July 6, 2009
090707 TUESDAY "Helen"
Darren prepares for the Games; smile on his face, trashcan at the ready.
Olympic lifting warm up: Hang power clean from the mid thigh, 10 reps. Hang power clean from just above the knee, 10 reps. Hang power clean from below the knee, 10 reps. Keep it light. Use the same weight every round. Rest between sets. Make sure to pause at the bottom of the catch (don't just stand right up after catching the weight).
Workout: "Helen"
3 rounds for time.
400m run
21 kettlebell swings (54lb men, 35lb women).
12 pull ups
Post time to comments.
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"Participating in team sports is associated with a reduced likelihood of youths becoming established smokers, according to a new report. However, exposure to movie smoking appears to be associated with an increased risk of established smoking in both team sport participants and nonparticipants. . ."
Click here for complete article.
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We will be open different hours this weekend due to the CrossFit Games - Be sure to check back to see exactly what schedule changes are happening.
Remember to email laci.jackson@gmail.com if you plan on attending. We are organizing things like carpooling, food, etc.
Right now we are looking for folding tables, another BBQ, and some kind of carpet we can put down. to stay out of the dirt.
Events are starting at 9am on Friday. The Affiliate Cup teams will do 3 workouts. Darren and Jeff will be completing as many as 5 workouts on Saturday. The top athletes for each day will go on to do additional workouts on Sunday. . .
I predict it is going to be a CrossFit Massacre. Bodies strewn about. Blood. Tears. Cheering. Totally Epic.
Read more about the formats here: CrossFit Games Site - Scoring and Structure.
Posted by Jeremy Jones at 2:39 PM | Comments (45)
June 24, 2009
090625 THURSDAY "Happy Birthday Donna!"
Everyone wish Donna a Happy Birthday (Donna cleaning at the Catalyst Athletics Olympic Weightlifting Seminar)
Workout:
For time:
50 Sit-ups,
50 Double-unders,
50 Sit-ups,
Walking Lunge, 50 steps,
50 Sit-ups,
50 Burpees,
50 Sit-ups.
Post time to comments.
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Article:
". . .Early settlements in the Fertile Crescent between 9,000 and 10,000 years ago, during the Neolithic period, created a completely new environment for any wild animals that were sufficiently flexible and inquisitive (or scared and hungry) to exploit it. The house mouse, Mus musculus domesticus, was one such creature. Archaeologists have found remains of this rodent, which originated in the Indian subcontinent, among the first human stores of wild grain from Israel, which date to around 10,000 years ago. The house mice could not compete well with the local wild mice outside, but by moving into people’s homes and silos, they thrived. . ."
Click here for complete article.
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Donna is also a "Diablo CrossFit Mentor" - Someone who has gone ahead to become CrossFit Level One Certified. You find out all the different DCF mentors and more about what it means to be a 'Mentor' on our Trainer Page.
Posted by Jeremy Jones at 11:37 PM | Comments (35)
June 22, 2009
090623 TUESDAY "Fran"
Russ, Tami, Carry, and Holly get certified at Aromas! (Look for the horns)
Workout: "Fran"
21 - 15 - 9
Thrusters (95/65)
Pull Ups
Post time to comments.
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Article: From Dr. Eades' Blog "Protein Power"
Low-carbohydrate diets increase LDL: debunking the myth
" . . .This week sees the publication of yet another study showing the superiority of the low-carbohydrate diet as compared to the low-fat diet. This study, published in the prestigious American Journal of Clinical Nutrition, demonstrates that subjects following the low-carb diet experience a decrease in triglyceride levels and an increase in HDL-cholesterol (HDL) levels; and that these changes are accompanied by a minor increase in LDL-cholesterol (LDL), which prompts the authors to issue a caveat. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:18 PM | Comments (31)
June 21, 2009
090622 MONDAY
Next time you see Matt in the gym, congratulate him on his wife's twins! (Yes, another Matt with Twins).
Workout:
Back squat
5, 5, 5, 5, 5
Post loads to comments.
Bonus mini metcon to follow.
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Article:
How Obesity Increases The Risk For Diabetes
". . . It had been well established that obesity promotes insulin resistance through the inappropriate inactivation of a process called gluconeogenesis, where the liver creates glucose for fuel and which ordinarily occurs only in times of fasting. Yet, not all obese people become insulin resistant, and insulin resistance occurs in non-obese individuals, leading Montminy and his colleagues to suspect that fasting-induced glucose production was only half the story. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:49 PM | Comments (25)
June 13, 2009
090614 SUNDAY "Congratuation Laci and Andrew" and "Nasty Girls"
Congratulations to Andrew and Laci for graduating on Saturday. And DOUBLE Congrats to Laci because today is her BIRTHDAY!
Workout: "Nasty Girls" (yes "again" we are committed to doing the CrossFit.com workouts for at least a week. And yes, we still expect an improvement from last week).
3 rounds for time of:
50 Squats
7 Muscle-ups (sub 3 sets of 7 chest to bar pull ups and 7 ring dips for each round of M/us).
10 Hang power cleans (135lb men, 95lb women)
Post time to comments. Then compare your results to CrossFit.com or Beyond the Whiteboard.
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Article:
Even moderately restricted carbohydrate diets keep people feel full longer.
". . . In a standard American diet, according to Gower, 55 percent of daily calories consumed come from carbohydrates: sugars, starches and fiber. The control diet used in their study contained 55 percent of daily calories from carbohydrates, in contrast to their "moderate-carb diet" which was 43 percent of calories from carbohydrates. The moderate-carb diet had more fat than their control diet—39 percent versus 27 percent of calories—so that protein intake could be the same percentage. The researchers matched the protein intake of both diets studied (18 percent of calories) because protein may influence both satiety ("fullness") and insulin secretion. . ."
Click here for complete article.
Posted by Jeremy Jones at 8:16 PM | Comments (12)
June 10, 2009
090611 THURSDAY "Rowing Repeats" and "Broke Caveman Shopping List"
Some of Vallejo and Concord's Finest get to know each other. . .
Workout:
4 rounds
500m row
Rest 2 minutes (approximately if there is a large class and not enough rowers).
Post row time to comments.
Try to either A) pace all the rowing efforts so that the times are as close together as possible. or B) Set a PR on the first round, then just try not to throw up for the next 3 rounds.
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CrossFit Games Accommodations Confusion!
Apparently, there are two "Motel 6"s near the games site. If you use a map program to look up which one is closer you might get an incorrect result.
The closer of the two Motel 6s is in
GILROY
not Watsonville. They still have some single bed rooms available if anyone is interested in switching over.Here is the info:
6110 Monterey Rd., Gilroy, California
Front desk 408-842-6061 Fax 408-842-6020
Special Code - CrossFit
Special Rates: $53.99 Thursday - $71.99 Friday & Saturday does not include Breakfast
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Diablo CrossFit Nutrition Article: "What to buy at Costco?" aka "Part 1 of the 'Broke Caveman' series"
One of the inherent flaws in shopping for “Paleo” or “Primal” foods is that the act of going to the grocery store itself is not “Paleo”. Where Grok the caveman usually had to search long and hard to get food (and not to mention, any food he did get was “good” food), the super markets and ‘Mega’ markets we have today create the exact opposite problem; buying the right foods in a sea of junk.
Places like “Trader Joe’s” (definitely a favorite around here), and “Whole Foods” (aka ‘Whole Paycheck’) can make it much easier to find the right foods, their locations and pricing can life tough if you are trying eat like a caveman. . . on a caveman’s income. . .
(Continued from above)
Costco has become one place where I can get large quantities of primal foods at a cost that wouldn’t make Grok take out a second mortgage on his cave, or sell one of his ‘groklings’. But like any modern market, a little caution must be used before you end up spending hundreds of dollars on food that will go bad before you can eat it, and maybe even an inflatable slide/waterpark.
First thing, make a list before you go. Don’t depend on memory, you’ll get distracted, and you’ll buy things you don’t need, and forget the things you do.
Eat a meal or snack before you go. You won’t be able to resist all the freebies if you are hungry, not to mention your food choices will be skewed.
Now here is a receipt you can use as a basic list of stuff you should look to buy at Costco. I’ll explain everything below
Eggs – ESSENTIAL! You can’t go wrong with 5 dozen eggs. That’s 60 blocks of protein for the Zone people out there. $0.10 a block is not bad at all.
Salmon – 6 cans of ‘Wild Alaskan’ salmon. Good stuff. I like it better than tuna. You can eat it right out of the can. About 40g of – omega 3 laden - protein per can, 240g of protein total.
Mixed Nuts – These do not have peanuts, but a lot of other good nuts. They are salted (I buy un-salted when they have them). I usually ‘cut’ these by adding lots of raw almonds, and cashews that are unsalted.
Apple chips – Ingredients = Organic Apples, Organic cinnamon . . . 30 apples in a bag! These things are awesome and cheap, but be careful with them. To many carbs per mouthful, and they are quite addictive.
Almond Crunch – Similar to above, very tasty. Also very easy to overdue. I use these as a desert, and sometimes with almond milk as a ‘cereal’ substitute. Throw some small fruit (berries) on top and you will have a bowl of crunchy heaven. The “MARBLU” below the almond crunch is something very similar with the berries already added. This is new, so I am not sure how it will turn out.
Broccoli – ESSENTIAL! Bag of broccoli florets. Don’t buy heads of broccoli unless you have a lot of time, and you can get it extra cheap. The bags are soooo much easier to work with.
Spinach – ESSENTIAL! I bought two boxes because this stuff is so good. Not to mention it cooks down to nothing.
Yogurt - I use this as a dessert, as a sub for sour cream, to make Tzatziki. . . I bought two of these because I am going to make a huge batch of Tzatziki.
Tillamoos cheese – Cheese isn’t paleo. . . but it is one of my “Fu-Q” foods. It is great as a fast snack that adds protein and fat to a meal.
Smoked Salmon – More “Wild Alaskan” salmon. This has preservatives, and is fairly pricey for what you get (I think this is only 14oz). But it is fast and easy. It will also last more than a week as ‘ready to go’ food.
Asparagus – Not something I buy every time because it can go bad quickly, but still a great easy dish to make.
Cucumbers – Also something that can go bad quickly, but is very versatile as a salad addition or just for snacking.
“BNSL” is Boneless Skinless Chicken Breasts – ESSENTIAL! Easy to cook, easy to prepare. These usually come in 4 or 6 breast packages. I generally stick them right in the freezer when I get home unless I plan on cooking them that day or the next.
Extra Virgin Olive Oil – my primary cooking oil
Raspberries – Great with the yogurt or “almond cereal” mentioned above (Jax loves these). Make sure you get ones that haven’t already started to turn south.
Not bad for $150. I can also tell you that this food will fill your fridge. So make sure that you have a lot of space in the refrigerator part of your fridge (there will be a limited impact on the freezer).
Important Info:
I am buying for myself, my wife, and our 13 month old son, so that should give you an idea of volume for the price. This amount of food will usually get us through about 2 weeks, sometimes with some ‘supplementation’ from Safeway or other market (usually just milk for our son Jax, and sweet potatoes).
Some other “Regulars” that didn’t make the list are: Ground beef logs, apples, raw almonds, Fish Oil and a few others. These items might take the bill right up to $200.
One thing you will notice is the lack of foods that can be stored outside of the refrigerator. Remember that “good foods go bad”. Anything that can be stored for a long period of time without refrigeration is suspect. Unfortunately this means that you will have to make more trips to the store to buy food, just accept it.
Another thing you will notice is that all but two items are under $12, even though most of them are "certified organic".
I hope that this helps everyone make better choices while doing their own “hunting and gathering” in the treacherous land of boxed carbs, sugar laden booby-traps, and low fat concoctions that can all stick “healthy” on the label.
Post questions below.
Also, post any items that I might have missed, or even better, post your own shopping list!
-jj
(and for the record, I buy all my booze at BevMo).
Posted by Jeremy Jones at 7:22 PM | Comments (35)
June 4, 2009
090604 THURSDAY "Nasty Girls"
Carry spots Holly through some Muscle Ups.
Workout: "Nasty Girls"
3 rounds for time of:
50 Squats,
7 Muscle-ups (sub 3 sets of 7 chest to bar pull ups and 7 ring dips for each round of M/us).
10 Hang power cleans, 135lb men, 95lb women)
Post time to comments and/or Beyond the Whiteboard
Download a video of Annie, Eva and Nicole doing the original "Nasty Girls" workout here.
And here is a video of the People at Petranek's in LA doing the workout:
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Article:
Glucose metabilism linked to violent crimes in alcohol intoxicants.
"A Finnish study now finds that low glycogen level – which means non-oxidative glucose metabolism – predicts forthcoming violent offending among antisocial violent offender males in a prospective 8-year follow-up study. . . "
Click here for complete article.
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CROSSFIT GAMES LODGING AND SHUTTLE INFO. (including special rates!)
(Click 'Continue Reading' below for details)
From Deana at CrossFit:
SHUTTLE SERVICE FROM THESE HOTELS TO CROSSFIT EVENT
$15.00 A DAY - $40.00 FOR THREE DAYS PER PERSON - contact info below
'Gilroy Hilton Garden Inn'
6070 Monterey Rd., Gilroy, California 95020
Attn: Stacie Vuksanaj, Sales Coordinator
Front desk 408-842-5138 Fax 408-840-7022
Special Code - CrossFit
Contact hotel for room rates
Zone Breakfast $10.95
www.hgigilroy.com
Many DCFers are staying at the Motel 6 below
'Motel 6'
6110 Monterey Rd., Gilroy, California
Attn: Maria Zarazua, General Manager
Front desk 408-842-6061 Fax 408-842-6020
www.motel6.com
Special Code - CrossFit
Special Rates: $53.99 Thursday - $71.99 Friday & Saturday does not include Breakfast
Marina (Next to Del Monte Beach, Marina)
'Best Western - Beach Dunes Inn'
3290 Dunes Rd., Marina, California 93933
Res 800-550-0055 Front Desk 831-883-0300
www.beachdunesinn.com
Special Code: CrossFit
Special Rate: $129.00 +tax Double includes Breakfast
'Quality Inn & Suites'
3280 Dunes Rd., Marina, California 93933
Res 800-550-0055 Front Desk 831-384-1800
Special Code: CrossFit
Special Rate: $109.00 + tax Single $129.00+ tax Double includes Breakfast
www.qualityinnmarina.com
'Sanctuary Beach Resorts'
3295 Dunes Rd., Marina, California 93933
Attn: Jeff Perrine Sr. Sales Manager
Front desk 831-883-9478 fax 831-883-9477
www.TheSanctuaryBeachResort.com
Special Code: crossfitsbr
Special Rate: (1King - Sofa) Dunes View DXL $249.00,
(1King -Sofa) Dunes View Suite $296.00
(1 King) Ocean View Suite $341.00
(1King- Sofa) Ocean View Suite $377.00
Breakfast is available, in room only at $10.00 per meal.
Reservations can be making on line at TheSanctuaryBeachResort.com or by calling 831-883-9478
'Comfort Inn & Suites' Marina
140 Reservation Road, Marina, California 93933 USA
Email: gm.ca569@choicehotels.com
Front desk 831-883-4000 fax 831-883-4001
www.comfortinn.com/hotel-marina-california-CA569
Special Code: 1501
Special Rate: $148.99 Single & Double (minimum - 2adults 2 children / +$10.00 per person over minimum) includes Breakfast
'Holiday Inn Express Hotel and Suites'
189 Seaside Circle, Marina, California 93933
Front desk 831-884-2500 fax 831-884-2510
www.marinahie.com
Special Code: CrossFit/At Your Service Premier Event Planning
Special rate: $149.00 Single & Double includes Breakfast
Salinas
'Courtyard Marriott'
17225 El Rancho Way, Salinas, California
Reservations: 831-775-0491
Special Code: CrossFit
Special Rate: $149.99 Single and Double includes Breakfast
www.courtyardmarriottsalinas
"Residence Inn, Salinas"
17215 El Rancho Way, Salinas, California
Reservations: 831-755-0410
Special Code: CrossFit
Special Rate: $159.00 Studio and 1 Bedroom Suites includes Breakfast
www.residenceinnmarriottsalinas
'Laurel Inn Motel & Conference Center'
801 W Laurel Drive, Salinas, California s
Reservations: 831-449-2474
Special code: CrossFit
Special rate: $86.00 -1 bd. King or Queen includes Breakfast
www.laurelinnmotelsalinas
As your destination management company "At Your Service Premier Event Planning" will be coordinating hotel shuttle service from hotel listed above. To order your shuttle passes call (831)625-5363 24/7. $15.00 per day or $40.00 for a 3 day pass, per person. (Limited parking on site). We will also be arranging discounts on hotel room rates, local restaurants, shopping, and various other discounts for members of the CrossFit Community to enjoy. Discounted hotel room rates please refer to the "Special Code" Listed above.
In contacting any of the afore mention hotels and referring to the Special Code any member of the CrossFit Community will received the Special Rate listed. These special rates will only be held until June 20th or until all the rooms are sold out.
In addition "At Your Service Premier Event Planning" offers airport pickups and drop off @discounts to CrossFit Community Members on all national and international flights. For more information or to make travel / accommodations call 831-625-5363 or visit us on line at www.travelays.com.
Victoria Ann Grillo
Sales and Event Coordinator
Monterey Limousine
At Your Service Travel & Transportation
P.O. Box 1024
Pebble Beach, CA 93953
831-625-5363, Fax 831-622-9010
Posted by Jeremy Jones at 2:17 AM | Comments (44)
June 3, 2009
090603 WEDNESDAY
Jesse will be leaving us eventually, he just got his Navy Commission! Congratulations Jesse!
Workout:
5 rounds for time.
10 Deadlifts (225 men, 185 women, or whatever weight can be lifted safely).
Run 400m
Post time to comments.
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Article:
Nutrition and health of agriculturists vs hunter gatherers.
". . .The anthropological record of early man clearly shows health took a nosedive when populations made the switch from hunting and gathering to agriculture. It takes a physical anthropologist about two seconds to look at a skeleton unearthed from an archeological site to tell if the owner of that skeleton was a hunter-gatherer or an agriculturist.
Unlike the Egyptian mummy data, there is usually no soft tissue material left when remains of early man are found. But the skeletal remains of hunter-gatherers show them to be much healthier than agriculturalists. Hunter-gatherers had better bones, had no signs of iron-deficiency anemia, no signs of infection, few (if any) dental cavities, fewer signs of arthritis and were in general larger and more robust than their agriculture-following contemporaries. . ."
Click here for complete article.
Posted by Jeremy Jones at 12:31 AM | Comments (39)
May 28, 2009
090529 FRIDAY
Kevin rocks his "Irish Yoga" shirt. See what Kevin said about his first few months at DCF below:
'In February after a blood test my doctor told me if I didn't change my lifestyle I could develop NAFLD (non-alcoholic fatty liver disease, a life threatening condition). ALT, the enzyme in your blood that tests for this, was 64 on my blood test (with a normal range being 36 or below). I also had unmeasurable triglycerides and high cholesterol.
Yesterday I had to go back for a follow up blood test and my ALT was 35 (or normal) my total cholesterol went from high to normal, a 20% reduction, my triglycerides went from unmeasurable to high, but a 45% reduction, my good cholesterol was raised and LDL (bad cholesterol) lowered. My physician was amazed at the progress.
Basically I've been going to crossfit 3 days a week for 8 weeks and following the diet principles of the paleo plan, fasting when I can, and drinking a glass of red wine every day. I can't wait to go back and get another test in 6 months to see if my Triglycerides are normal as well. You guys are literally, "lifesavers" thanks for helping me live a healthier life.' - Kevin
Workout: Thruster Ladder
With a continuously running clock, perform one thruster the first minute, two thrusters the second minute, etc. Continue until you cannot perform the allotted number of thrusters in one minute.
Prescribed weight for Men is 115lbs
Women use 75lbs
Scale up or down as necessary.
Post loads and number of round completed to comments.
Compare performances with April 10th by clicking here.
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Are you using "Beyond The Whiteboard" yet?
You should definitely think about using this awesome resource for tracking your performances, and plotting your path to total fitness DOMINATION.
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Article:
"How David Beat Goliath" by Malcom Gladwell
". . .When they finally arrived at Aqaba, Lawrence’s band of several hundred warriors killed or captured twelve hundred Turks, and lost only two men. The Turks simply did not think that their opponent would be mad enough to come at them from the desert. This was Lawrence’s great insight. David can beat Goliath by substituting effort for ability—and substituting effort for ability turns out to be a winning formula for underdogs in all walks of life, including little blond-haired girls on the basketball court. . ."
Click here for complete article.
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Announcements:
- New Calendar starting June 1st! (don't worry we've changed little)
- New pricing staring June 1st (only for new members, if you are current with DCF, you are 'grandfathered in')
- CPR certification seminar will be rescheduled for June
- Olympic Weightlifting Seminars coming to the "The Shed" soon!
- Rowing clinic coming soon as well.
Posted by Jeremy Jones at 9:42 PM | Comments (24)
May 24, 2009
090525 MONDAY "Memorial Day"
+++7am workout and breakfast afterward. 11am - 2pm open gym and Barbecue (feel free to stop by and see the gym!)+++
Diablo CrossFit's Flag stands above every workout.
Workout:
Pick your favorite Hero WOD from CrossFit's FAQs.
Click here for a complete list.
Post workout and results to comments.
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Article:
Study - By nature people are naturally optimistic.
". . .Eighty-nine percent of individuals worldwide expect the next five years to be as good or better than their current life, and 95 percent of individuals expected their life in five years to be as good or better than their life was five years ago.
"These results provide compelling evidence that optimism is a universal phenomenon," said Matthew Gallagher, a psychology doctoral candidate at the University of Kansas and lead researcher of the study. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:46 PM | Comments (17)
May 18, 2009
090519 TUESDAY
Olympic Weightlifter and CrossFit Football coach, Max Mormont talks of the virtues of the 'high bar back squat'.
Workout:
High bar back squat
5, 5, 5, 5, 5
Bonus mini metcon to follow.
Post loads to comments.
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Click "Continue Reading" below to see how to try out for the DCF Affiliate Competition team.
Diablo CrossFit's Affiliate team tryouts:
If you would like to try out for the DCF Affiliate team and compete on Friday before the CrossFit games, you will have to complete the following workouts this week (you have to finish them by Sunday). It is up to you to choose when you will do them. The first two workouts must be performed in the first day. The last workout on the last day.
It is up to the athlete to schedule their tryout with a trainer (to witness).
DCF Affiliate Challenge WODs:
Workout A -
For time. 6 rounds:
5 reps Squat clean thruster (135men / 85women) or or squat clean and Jerk
200 Meter Sprint
Workout B -
Max rounds in 3 minutes of:
3 Deadlift (245lb men / 175lb women)
6 Ring Dips (small band assist for women)
9 Wall Ball (20/10 men, 14/8 women)
Rest 1 minute.
Repeat for a total of 5 cycles. Record total rounds completed for all 5 cycles. Start where you left off each round when counting (don't keep starting on DLs).
Wourkout C - (to be announced).
Posted by Jeremy Jones at 11:16 PM | Comments (29)
May 17, 2009
090517 MONDAY "DCF is CrossFit Football Certified!"
Jeremy Jones and Jimmy Greninger at the very first CrossFit FootBall Certification Seminar at CrossFit Balboa
Workout - Rocky Mountain Qualifier #2
3 rounds for time of:
10 Chest-to-Bar Pullups
10 Front Squats, 165 lbs (105 lbs for women)
10 Burpees
Post Time To Comments. Compare times to Rocky Mtn. Qualifier: Men & Women
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Article: President's Council on Physical Fitness Launches New National Adult Fitness Test
The President's Council on Physical Fitness and Sports (PCPFS) launched its new national Adult Fitness Test. The online self-test, available at www.adultfitnesstest.org, measures overall fitness levels by assessing aerobic fitness, muscular strength, endurance, flexibility and body composition. Read more here.
Editor's note: It's really easy to be incredibly cynical of this test. It's also quite sad just how pathetically out of shape Americans are. So, we have to start somewhere and I give the Administration credit for initiating the evaluation process.
Posted by Craig at 8:57 PM | Comments (31)
May 7, 2009
090508 FRIDAY
+++Olympic Lifting and 3pm CrossFit canceled this Saturday for Gymnastics Seminar+++
Stavros in the starting position of a clean during the NorCal Qualifiers.
Also. . .
Stavros cheering on Darren at the final event While Kenny Castro drives (another great photo from Tom Campitelli, you can find more of his work from the event here.)
Workout:
For time, going to failure each set:
100 total pull ups
100 total GHD sit ups (sub 150 abmat sit ups for people who cannot do full extension)
Failure on pull ups is any time your feet touch the floor, or you let go of the bar. Failure on GHDs or sit ups is pausing of any kind (you must be moving continuously). Alternate between exercises.
Post time, and total number of sets used to complete the workout to comments.
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Not heard on the video when D-Roe gave Angel the 'Five' -
"C'mon. We're going to the Games baby!"
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Article from The Life Spotlight:
Which is Better Sugar or Artificial Sweeteners?
". . .Yes, you read that right…”sugar is okay”. I politely informed him that there was nothing “okay” about sugar, which he argued adamantly against.* Luckily, he gave me an idea for another post…this one!
So which is worse: sweeteners or artificial sweeteners? And is either “okay”? . . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 2:30 PM | Comments (26)
May 6, 2009
090507 THURSDAY
+++Olympic Lifting and 3pm CrossFit canceled this Saturday for Gymnastics Seminar+++
Yvonne didn't hold back on height for her burpees during workout A at the Regionals.
Workout "A" from the Regionals:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)
It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.
Scaled Version:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)
Post time to comments.
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Article:
Bedtime Routine Improves Sleep In Infants And Toddlers, Maternal Mood
"A new study demonstrates that the use of a consistent bedtime routine contributes to improvements in multiple aspects of infant and toddler sleep, bedtime behavior and maternal mood. . .?
Click here for complete article.
Do you think that if a "bedtime routine" helps infants and toddlers, it will also help you sleep? You bet.
Post your "bedtime routine" to comments.
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Gymnastics & Parkour Seminar This Saturday! (only a few spots left, email jeremy@diablocrossfit.com if you are interested in going).
Posted by Jeremy Jones at 9:26 PM | Comments (14)
April 27, 2009
090428 TUESDAY "Goodbye for now Alex"
+++CLASS AT DCF CLOSED THIS WEEKEND - Everyone should come to the Qualifiers to cheer on our fellow DCFers+++
Alex will be leaving DCF for a spell while he plays Baseball in Indiana. He plans on resuming coaching upon his return (in approximately 5 months or so).
Workout: (Alex would have really liked this workout)
For time.
Run 800m
15 Thrusters (135lbs men, 95lb women, or less if needed)
Run 400m
12 Thrusters
Run 200m
9 Thrusters
Run 100m
Thrusters must start from the floor every set (don't use racks).
Post time to comments.
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Article from Jon Gilson at "Again Faster":
Ian Carver: A better way (implementing CrossFit in Law Enforcement departments).
". . .In Patrol you go from zero to 60. You're out talking to somebody and the next thing you know it's a foot pursuit and you're going over fences and then you're getting in a fist fight. That exact scenario happened to me prior to me leaving there one day. That was really a changing life for me was getting into a fight with a guy that I chased for a long time, getting stuck in a backyard with him and just being in a literal toe-to-toe fist fight for about a minute and a half straight until the first units got there. . .
. . .Win or lose law enforcement combat in public, it’s not go home as the loser. It's you don't go home. And that right there, with him latched onto my gun, grabbing for my gun in that backyard and me doing all I could to fight this guy off and keep myself safe was the catalyst for me to go, "Okay, this is not the right way to train. There's got to be a better way. I know it's out there somewhere. Now what do I do?" . . ."
Click here for complete article.
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EVENTS:
May 2nd & 3rd is the NorCal Regional Qualifiers (that is this weekend folks!).
Directions to Aromas can be found by clicking here.
Please post to comments if you are looking for someone to carpool with.
May 9th is the Gymnastics and Parkour Workshop at Diablo CrossFit.
YOU MUST RESERVE YOUR SPOT AHEAD OF TIME. Email jeremy@diablocrossfit.com if you plan on attending.
Posted by Jeremy Jones at 9:58 PM | Comments (15)
April 26, 2009
090427 MONDAY
Max Aita and Martin Pashov from California Strength visited DCF last week to help the DCF crew with some power clean practice.
Workout:
Power Cleans
5, 5, 5, 5, 5
Touch and go on the floor each set. Letting go of the bar, or resting with the bar on the ground counts as a termination of a set.
Post loads to comments.
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Video: Martin Pashov clean and jerks 405 at Diablo CrossFit.
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Article from the "Life Spotlight"
Marketing Lies: There is no such thing as healthy sugar
". . .Simple; we want to believe it. We want to believe that we can “have our cake and eat it too”. That is, we want to think that we can get that sweet sensation without destroying our bodies. Unfortunately, it’s not true. Along with trans fats, sugar is the worst thing you can put in your body. . . "
click here for complete article.
Posted by Jeremy Jones at 8:25 PM | Comments (31)
April 14, 2009
090415 WEDNESDAY
Meg flies up the rope.
Workout:
As many rounds as possible in 20 minutes:
Run 400m
2 rope climbs (15 foot ascent)
10 ring dips
Post rounds and fractions of rounds completed to comments.
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Article:
Why that big meal just made you hungry
". . . This happens in part because refined carbohydrates raise blood-sugar levels, setting up an insulin surge that drives blood sugar down again, causing rebound hunger. That insulin spike also interferes with leptin, the hormone secreted by fat cells that should tell the body to stop eating. Obese people have loads of leptin, but it either doesn't get to the brain, or the brain becomes resistant to it. "This is not a failure of willpower, it's a physical mechanism," Dr. Aronne writes. The body also becomes resistant to insulin, setting the stage for diabetes.
Other researchers have described similar phenomena. An article in this month's Medical Hypothesis argues that for some people, refined foods with high sugar and carbohydrate content can be just as addictive as tobacco and alcohol. . ."
Click here for complete article.
Post thoughts to comments.
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The Norcal Regional Qualifiers are looking for volunteers! If you aren't already competing, you should seriously consider signing up to help run the event (it is a great way to get on the 'inside' of all the fun stuff going on behind the scenes).
Posted by Jeremy Jones at 11:21 PM | Comments (24)
April 12, 2009
090413 MONDAY "Welcome Jace Anders Greninger"
+++Introduction to Elite Nutrition Workshop Sold out!+++
Diablo CrossFit's newest member: Jace Anders Greninger. Congratulations Coach Jimmy and Kelly!
Workout:
Overhead Squat
5, 5, 5, 5, 5
Post loads to comments.
Bonus mini metcon to follow.
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Article:
Study examines the power of exercise to prevent breast cancer
"A new federally funded University of Pennsylvania School of Medicine study aims to learn whether women at high risk of breast cancer can use exercise to meaningfully reduce their risk of getting the disease. Building on evidence that reducing estrogen in the body reduces cancer risk, and that elite female athletes experience a drop in estrogen levels that often cause them to stop ovulating and menstruating, the WISER Sister trial will investigate two different levels of regular treadmill exercise as a possible intervention for breast cancer risk reduction. . . "
Click here for complete article.
Posted by Jeremy Jones at 8:00 PM | Comments (34)
April 11, 2009
090412 SUNDAY "Happy Easter"
+++Schedule as usual today!+++
Macy completing her first workout for the second time 3 months later. . . and killing it.
Workout:
Tabata Sumo Deadlift High Pull (95# men, 65# women)
Rest 1 minute
Tabata L sit (count total seconds feet are off the floor)
Rest 1 minute
Tabata Kettlebell swings (2pood men, 1.5pood women)
Rest 1 minute
Tabata box jumps or step ups - choose one and use it for the entire interval (24" men, 20" women)
A "Tabata" is 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes total). Complete as many reps as possible in 20 seconds. Your 'score' is the lowest number of reps completed in any 20 second interval. Write your score down for each exercise during the rest interval.
Post reps for each exercise as well as total reps completed to comments.
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Article:
Sleep: Spring cleaning for the brain.
". . . Sleep — by allowing synaptic downscaling — saves energy, space and material, and clears away unnecessary "noise" from the previous day, the researchers believe. The fresh brain is then ready to learn again in the morning.
The researchers — Giorgio Gilestro, Giulio Tononi and Chiara Cirelli, of the Center for Sleep and Consciousness — found that levels of proteins that carry messages in the synapses (or junctions) between neurons drop by 30 to 40 percent during sleep. . ."
Click here for complete article.
Post thoughts to comments.
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Registration for the Nutrition Workshop is CLOSED. Hopefully we can have another one in the near future for those who missed this one. (and believe me, after seeing the results from the people who go to this one, you'll won't want to miss the next one. -jj)
Registration for the Gymnastics and Parkour Workshop is still $60 until the end of the day today (then it will be $75 from tomorrow forward).
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CrossFit Solano and CrossFit Vallejo raised over $13,000 for the fallen Oakland Police officers! Click Here to see CF Solano's comments about the event.
Posted by Jeremy Jones at 7:31 PM | Comments (11)
April 5, 2009
090406 MONDAY "Running Angie"
+++Diablo CrossFit Open Full Time Today!+++
Holly, Shannon and Carry after the "Brickyard" race Sunday (not pictured, Mountain, Hylie and Tami). After some recent comments they decided to only wear their numbers.
Admit it. You enlarged the photo.
Workout: "Running Angie"
For time.
100 pull ups
Run 400m
100 push ups
Run 400m
100 sit ups
Run 400m
100 squats
Run 400m
Post time to comments.
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Article:
Infant weight gain linked to childhood obesity
". . ."There is increasing evidence that rapid changes in weight during infancy increase children's risk of later obesity," says lead author Elsie Taveras, assistant professor in the HMS Department of Ambulatory Care and Prevention and co-director of the One Step Ahead clinic, a pediatric overweight prevention program at Children's Hospital Boston. "The mounting evidence suggests that infancy may be a critical period during which to prevent childhood obesity and its related consequences." . . ."
Click here for complete article
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Make sure you sign up for "Introduction to Elite Nutrition Workshop" by emailing jeremy@diablocrossfit.com or stavros@diablocrossfit.com.
Posted by Jeremy Jones at 3:05 PM | Comments (30)
April 4, 2009
090404 SATURDAY "Fight Gone Bad"
+++Throwdown at CrossFit Santa Clara Today!+++
Sarah takes the class outside for some burpees (YAY!)
Workout: "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Wall-ball: 20 pound ball, 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 total score to comments.
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Diablo CrossFit mourns the loss of Professional Firefighter Capt. John Nunes.
Contra Costa Fire Department Looses Capt. John Nunes to Leukemia.
Memorial services for Brother John Nunes will be held at the Hope Center Covenant Church located at 2275 Morello Avenue, Pleasant Hill, CA 94530 at 2:00 PM on Saturday, April 4.
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Video: our very own Alan talking about his 'other' passion - Food.
(WARNING - this video will probably make you hungry)
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Introduction to Elite Nutrition Workshop - Tuesday April 14th!
7pm - 9pm. $10 for DCFers, $20 for non members. Pre-Registration required (email jeremy@diablocrossfit.com or stavros@diablocrossfit.com) to register.
This workshop will cover the 'meat and potatoes' (pun intended) of HOW to actually implement "elite" nutrition habits into your daily life. Topics to be covered: Overview of the Paleo diet and the Zone, Tupperware (learn it, love it, use it), healthy cooking at home, how/where to shop, what to buy. . . and more!
Some sample foods will be provided, as well as some handouts to take home.
We look forward to showing you how to take your health and performance to the next level.
Posted by Jeremy Jones at 12:30 AM | Comments (14)
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 29, 2009
090330 MONDAY
Our Diablo CrossFit Bank of America Climb Team that raised $2,557 for lung cancer research: Craig, Yvonne, Lauren, Adam and Tami.
Most of the team made it to the top in about 10 minutes. Exact results posted below.
Workout:
Front Squat
5, 5, 5, 5, 5
Post loads to comments.
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"Climb California" Results, out of 1086 Climbers, DCF definitely excelled.
DCF Results:
Craig H.: 10:10. 40th overall. 10th in 40 - 49 age group.
Adam M: 10:46 61st overall. 16th in 20 - 29 age group.
Lauren L: 10:51(!) 67th overall. 6th OVERALL WOMEN!! 3rd in 20 -29 age group!
Yvonne: 11:05 (!) 71st overall. 9th OVERALL WOMEN! 2nd in 40-49 age group!
Tami L: 11:56 (!!) 141 overall. 1st in 50 - 59 AGE GROUP!!
Results by age group, click here.
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Article:
Optimal Running Speed Associated With Evolution Of Early Human Hunting Strategies
". . .The result debunks the long-standing view that running has the same metabolic cost per unit of time no matter the speed — in other words, that the energy needed to run a given distance is the same whether sprinting or jogging. Though sprinting feels more demanding in the short term, the longer time and continued exertion required to cover a set distance at a slower pace were thought to balance out the difference in metabolic cost, says Karen Steudel, a zoology professor at the University of Wisconsin-Madison. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:25 PM | Comments (34)
March 26, 2009
090327 FRIDAY "Elizabeth"
+++Oly and Muay Thai Canceled Tomorrow! (10am and 3pm class as usual)+++
Jan (center, in red) leads a group of cyclists back from one of his Saturday rides. The riders leave every Saturday at 7:45am from the DCF parking lot.
Workout: "Elizabeth"
For time.
21 - 15 - 9 reps
135lb squat cleans (sub 95, 65 or even a medicine ball if form work is needed)
Ring dips
Post time to comments.
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Article:
Another nail in the coffin for high fructose corn syrup: "Fructose metabolism in the brain increases food intake and obesity"
". . .M. Daniel Lane and co-workers at The Johns Hopkins University School of Medicine in Baltimore have now pulled together work, largely in their laboratory (many papers beginning in 2000), dealing with the role of malonyl-CoA in the signaling system in the brain (specifically the hypothalamus) that has inputs into the higher brain centers that determine feeding behavior, most notably appetite. Two papers in the journal PNAS in 2007 and 2008 showed that glucose and fructose act quite differently in the brain (hypothalamus) - glucose decreasing food intake and fructose increasing food intake. Both of these sugars signal in the brain through the malonyl-CoA signaling pathway and have inverse effects on food intake. . ."
Click here for the complete article.
Post thoughts to comments.
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Events This Saturday!:
- Diablo CrossFit Ladies Night starts at Manora's, then moves over to the Holy Cow across the street. Email Yvonne if you'd like to attend.
- Don't forget to sponsor one of our 'Stair Climbers' climbing the Bank of America Building Tomorrow to raise money for Lung Cancer research.
- Also (for those of you not going to the San Francisco climb), CrossFit Oakland is hosting a fund raising event for the 4 Oakland Police Officers killed last weekend (Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans), The event will go from 9a.m. to 11a.m at CrossFit Oakland.
Please post to comments if you wish to go (so we can arrange a carpool).
If you can't make it and would just like to donate some money. We are collecting at the gym. Just give a check or cash to any trainer and we'll make sure it gets to the families of the fallen officers.
Posted by Jeremy Jones at 8:41 PM | Comments (29)
March 24, 2009
090325 WEDNESDAY "Helen"
Holly's dog Odin visits Diablo CrossFit.
Workout: "Helen"
3 rounds for time.
400m run
21 Kettlebell swings (54lbs, 44lbs)
12 pull ups
Post time to comments.
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New Event: DCF Ladies' Night! (and no it doesn't involve any of the CrossFit 'Girls')
Saturday, March 28th all DCF women are invited to come out to San Fran for a night of dinner, dancing and figurative debauchery at the "Holy Cow".
8:00 pm at a Thai restaurant located across the street from the Holy Cow, then over to the 'Cow' for drinks and dancing. Post to comments if you plan on going, or contact Vickie by clicking here.
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Article:
Robb Wolf nails all the points at once regarding the "Red meat causes cancer" rubbish and "Fish oil fad hurts the environment" B.S. (as well as many others).
Click here for the complete awesome complete article.
(After reading these articles separately over the last few weeks, and seeing Robb's response. . .as always. . .Robb is SO my hero. -jj)
Posted by Jeremy Jones at 10:34 PM | Comments (53)
March 20, 2009
090320 FRIDAY "Fran"
Mark counts Tami's medicine ball cleans while Jamie and Jax (wearing the cool hat) provide encouragement.
Workout: "Fran"
For time.
21 - 15 - 9
Thrusters (95, 65lb)
Pull Ups
Post time to comments.
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Saturday's 8am ride and 3pm run with Jan are happening as usual this Saturday. Be sure to arrive 15 minutes early (minimum to both events).
Click "continue reading" below to see Jan's comments about last Saturday's treks, as well as the plan for this Saturday.
Saturday,March 28th is the Climb California American Lung Association Event. We still have not reached our fund raising goal so please sign up now if you plan on doing the climb, and if you don't please sponsor one of our athletes.
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Benchmarks
I have been hearing a lot about goal setting lately and I feel it is time to bring back our old tradition officially. . .
Every one of our members will be required to come up with three performance goals to achieve by the end of 2009. Some of us have already done this, others have never heard of it. Allow me to explain.
Without clearly defined goals we may be putting out a lot of effort, and making some serious headway. . . but not necessarily in the direction we wish to head. It is like driving at night with a zippo lighter instead of you headlights. You'll get somewhere, but you won't know where it is until you get there, it may not be where you wanted to go, and chances are you'll run off the road a few times and most likely run over more than a few undesirable objects along the way.
It is a good idea to choose some clearly defined, measurable goals that we hold ourselves to. "Getting in better shape," "drop a few pounds," and my favorite "eat healthier" are total B.S. when it comes to clearly defined, measurable results. "Get a sub 5 minute 'Fran'," "Loose 15lbs of body fat," and "stop eating refined carbohydrates 6 days a week" are much better goals.
For our requirements, the minimum will be three performance benchmarks. One gymnastics (such as X number of pull ups, muscle ups, etc). One metabolic conditioning aka 'Metcon' (sub 30 minute 'Filthy Fifty'', Sub 4 minute "Newbie", etc). And one strength/power (back squat 350lbs, clean and Jerk bodyweight, etc). Other goals regarding your health and well being are completely encouraged and should be included (they are just not required).
Your goals should be 'lofty' but not too far fetched. If you choose a goal that is unobtainable, it will actually act as a de-motivator, and make you avoid thinking about it.
Why am I mentioning it here? Because the only thing better than writing down your goals is to write them down publicly. Once you have written them down for all to see, not only will you hold yourself accountable, you peers will also hold you accountable as well.
For those of you who remember this drill from last year (and for those of you looking for some ideas), Click Here to see the post from last year. (it is actually kind of funny to read people's goals from then - Stavros worried about doing ONE muscle up!)
And here is a post from the end of 2008 asking people to start thinking about their 2009 goals right then.
Post your goals for 2009 to comments, as well as where you are at currently (i.e. 20 kipping pull ups. Currently at 0).
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We need your 'Yelp'!
Do you use "Yelp" the online review website? If so, and you feel so inclined, please leave us a review. We'd love to have the feedback, and I am sure that there are plenty of people out there that would love to hear about your experiences at Diablo CrossFit directly from you.
Even if you are just a fan of our website. Make a note of it on Yelp (or any other review website that you might use). If you are like most DCFers, all your friends are already sick of hearing about how great CrossFit is - now it is time to tell the world! Thanks -jj
"Great job last week on the ride to Lacey, Sonya, Grace, Jennifer, and Josh. Glad to see more people last week. This week we will be going up to Cummings Sky way again. It is 25 miles out and back with some climbing. Depending on how everyone is doing at the turn around we may go a little further. Every one is welcome and nobody rides alone. See you all on Saturday morning 7:45 meet 8:00am leave.
Great job on the trail run Dean, Jennifer, and Alex. I love that I am getting worked by everyone who comes out on the run that I am supposed to be leading. This week we will do the same loop (6 miles). Meet at Stage Dr. and Reliez Valley Rd. at 2:45 and we will start running at 3:00. You can do a shorter loop if you would like to meet at the Briones Parking lot off of Reliez Valley road. It is a 4 mile loop from there. We will stop and stretch there and then leave from there at 3:15. Last week we didn't stop and missed somebody so this will not happen again. See you all out there." - Jan
Posted by Jeremy Jones at 1:09 AM | Comments (43)
March 19, 2009
090319 THURSDAY "Happy Birthday Judy"
The ladies enjoy some "Push'O'War" in the 6am class - and today is Judy's birthday! She is on the far right of the picture making it look easy. I am not sure what age she started CrossFit at, but after 5 months I will say that she now performs better than many 30 somethings I have seen outside of our gym (so I am going to say, late 30s).
Workout:
6 rounds for time
Sprint 200m
Rest 1 minute
Post round times and total time to comments. Compare to 400m run times.
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Article:
Mark Sisson and his 'Daily Apple' come out with a great article with regards to Microwaves and the "Primal Blueprint".
What is your favorite 'Paleo' or 'Primal' microwaved dish? - Post to comments.
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Video:
The next time you wonder where you are supposed to workout while on a tropical vacation, just refer to this video:
The April 2009 issue of Men's Health includes a fascinating story about Frenchman Erwan LeCorre and his "natural Movement" approach to fitness. Read the story here. Above is a YouTube video that explains LeCorre's ideas and methods.
Posted by Jeremy Jones at 1:05 AM | Comments (26)
March 17, 2009
090318 WEDNESDAY "The Chief" and "Test yo' Skillz"
Up, over, down, back up, back over and down the Diablotron pull up ladder. Part of the DCF "Royal Rumble" Qualifier.
Workout: "The Chief" (last prescribed at The Shed Nov 14th, 2008 - and it looks like a lot of old scores are on that posting. -jj )
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.
Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.
From CrossFit.com:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
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Article:
Stress so bad it hurts -- Really
". . .Psychological stress can turn into physical pain and illness in a number of ways. One is the body's primitive "fight-or-flight" mechanism. When the brain senses a threat, it activates the sympathetic nervous system and signals the adrenal glands to pump out adrenaline, cortisol and other hormones that prime the body for action. Together, they make the muscles tense up, the digestive tract slow down, blood vessels constrict and the heart beat faster.
That's all very useful for outrunning a mastodon. But when the threat is a tanking stock portfolio or an impending layoff, the state of alarm can last indefinitely. Muscles stay tense and contracted, which can make for migraine headaches, clenched jaws, knots in the neck and shoulders, and pangs in the lower back. Some of those body parts are already under pressure from long hours at the computer, restless sleep, grinding teeth and poor posture. . . "
Click here for complete article.
Post thoughts (from your brain or even your "gut brain") to comments.
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CrossFit Seattle (previously known as CrossFit North) came up with a great set of parameters for measuring a CrossFitter's overall abilities and ranking them into levels.
Download file">Click here for a PDF file with a spreadsheet for all the major components Click here for the Skill Levels 'Frequently Asked Questions'
Then CrossFit Toronto came up with this niftey little multiple choice style test that gives you a graphical representation of where you stand.
Most intermediate CFers should be able to go through this test and know (if not guesstimate) where they are at.
See my original one from back in Nov 2006 vs my estimation of March 2009 below:
November 2006 (originally posted here)
March 2009:
A perfectly 'well rounded' athlete (pun intended), will have a perfectly round bubble corresponding to their fitness level (from beginner to elite, or Level 1 - Level 4). You can see that my chart has changed somewhat. It looks as though my pushing ability has gone down, many of my other attributes have gone up or stayed the same. My 'Hips' and my 'Speed' made the biggest improvements (most likely these are related).
What is your strongest attribute? What do you need the most work on?
Post results to comments.
Posted by Jeremy Jones at 9:36 PM | Comments (26)
March 14, 2009
090315 SUNDAY
Diablo CrossFit Royal Rumble II.
Workout: 1/2 "Fight Gone Murph"
For time:
800m Row
25 walll ball (20lb/10ft or 14lb/8ft)
50 Sumo Deadlift High Pull (75lb / 55lb)
75 Push Press (75lb / 55lb)
100 Box Jumps (20")
(Partition reps as needed)
800m row
Post time to comments.
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Elites can scale up to the full "Fight Gone Murph"
1600m Row
50 walll ball (20lb/10ft or 14lb/8ft)
100 Sumo Deadlift High Pull (75lb / 55lb)
150 Push Press (75lb / 55lb)
200 Box Jumps (20")
(Partition reps as needed)
1600m row
Post time to comments.
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Royal Rumble Round up.
Diablo CrossFit's Darren, Stavros, Carry and JJ placed 1st.
D-Roe completed the "Qualifier" in 4:34. Which left 20:26 for the team to complete as many rounds as possible for team workout. The team completed 5 rounds plus10 overhead anyhow, and 10 power cleans.
CrossFit Oakland Placed Second.
Nabil completed the "Qualifier" in 5:26. Which left 19:34 for the the team to complete as many rounds as possible for the team workout. The team completed 5 rounds plus 10 overhead anyhow.
Team "Comfort" (CrossFit East Bay) and Team "Los Banditos" (another DCF team) tied for 3rd with 4 rounds, plus 10 overhead anyhow, 10 power cleans, 10 deadlifts, 5 med ball bulls-eyes, and one 100m slosh pipe trip.
Please post thoughts, criticisms, and general comments to 'comments'.
Posted by Jeremy Jones at 6:24 PM | Comments (10)
March 13, 2009
090314 SATURDAY "ROYAL RUMBLE AT THE SHED!"
+++ROYAL RUMBLE Starts at 11am. Heats will be chosen by the order at which the teams show up, fill out waivers, and turn them in!+++
Is Mark leading the class through a stretching exercise, or is it a group torture session?
Workout (for our standard classes - not the Rumble):
"Rumble of One"
As Many Rounds as Possible in 20 minutes:
10 reps "overhead anyhow" (135 or scaled down as needed)
10 reps Power Clean (use same weight as above)
10 reps deadlift (use same weight as above)
5 "Medicine Ball Bull's-Eyes", run out and retrieve ball each time. Misses don't count
100m slosh pipe cradle carry (sub 32lb slosh pipe or 33lb barbell as needed)
100m 45lb dumbbell "Suitcase Carry" (one handed) or "Partner Keg Carry" (if a partner and a keg is available).
Post number of rounds and fractions of rounds completed to comments.
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ROYAL RUMBLE WORKOUT!
Prior to working out, each team will be required to:
1. Show up. In its entirety.
2. Sign waivers.
3. Staple them together.
4. Write the name of your team at the top.
5. Turn the stack into one of our staff.
6. At that point they will be able to choose which heat their "Qualifier" goes through as well as which heat their team goes through.
This means that the earlier and more organized your team is, the bigger the advantage you will have.
If you do not have a complete team. Still come as early as possible and sign a waiver. We will assign teams to the best of our ability.
There will be two workouts. A "Qualifier" and the "Team Workout".
Each team will choose one person to go through the "Qualifier" workout listed below. Their time will then be deducted from the team's "As Many Rounds As Possible in 25 minutes" time. The athlete chosen is expected to compete with the team as well as do the "Qualifier".
"Qualifier" Workout (For time):
1. Pull Up Plyo ladder, over and back, no feet. Must start and end with both hands on the lowest bar.
----- a. Feet touch ground or part of 'Diablotron' for support: 1 minute penalty
----- b. DNF: 3 minute penalty
2. 500m row
3. Olympic Bar ‘Flag Carry’ 100m (pick up and take off rack each time)
----- a. 1 minute penalty first drop or touching the handle at all
----- b. 2 drops = DNF and 3 minute penalty
4. Step over hurdles, run around cone, step over hurtles
5. Crawl under hurdles, run around cone, crawl under hurdles
6. Strict press 95lbs 10 reps
----- a. Scaled down: 65lbs 10 reps: 1 minute penalty
7. Sprint 200m
After the teams have had their chosen athlete complete the qualifier, they will complete the "Team Workout":
As Many Rounds As Possible In 25 minutes minus their "Qualifier" time.
Team Workout: "Royal Rumble Part Deux"
1. 10 reps “Overhead Anyhow” 95lbs, change weights
2. 10 reps Power Clean 135lbs, change weights
3. 10 reps Deadlift 205, change weights
4. 5 “Medicine Ball Bull’s-eyes (Rx - 14lb ball, Scaled – 10lb)
----- a. Only shots that make it in the 'bulls-eye' count
----- b. Run out and retrieve ball each time
5. 100m “Cradle Carry” slosh pipe (Rx - 50lb, 10’, 4” diameter, Scaled – 32lb)
----- a. Pipe touches the ground during carry = 5 burpees
6. 100m “Partner Keg Carry” (two person carry, one hand each)
----- a. Rx: 95lbs
----- b. Scaled: 65lbs
Rounds and fractions of rounds will be counted rounding down to the nearest exercise completed.
GENERAL RULES:
1. One person works out at a time.
2. Each athlete must complete the movement once they have started (no changing out during a set).
3. The exercises must be completed in order (no jumping around).
4. The entire team must stay together (no setting up equipment separate from the team, or leaving a team member lying down somewhere, etc). Basically the team must stay within 10' of the event they are working on.
5. If a judge says a rep doesn't count. It doesn't, try again. If you do two more failed reps, you have to DO THE ENTIRE SET OVER AGAIN. Or have one of your teammates step in and do it for you. (aka the "3 strikes" rule).
6. No scaling is allowed for team to take 'Overall Winner'.
7. Equipment will be on a 'first come first serve basis' so if there is not enough equipment, get in line.
8. Breaking any equipment, fixtures, walls, cars, etc. may be grounds for disqualification.
9. Rules subject to change at the event (don't get bent about it, this is a free, 'for fun' event).
Water will be available for free, but PLEASE BRING YOUR OWN CUP/BOTTLE!
Beer will be available for a small fee.
Shirts and free beer (the best kind) will be awarded to the winning team.
Rise To the Challenge, and lets have a good time!
Posted by Jeremy Jones at 9:50 PM | Comments (5)
March 12, 2009
090313 FRIDAY "Griff"
+++ROYAL RUMBLE TOMORROW!+++
Are "partner double unders" as stupid as they sound?
Yes.
Yes they are. (don't forget to wear a helmet . . .and a mouth piece).
And No, they will not be included at the Royal Rumble this weekend.
Workout: "Griff"
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008.
For time.
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Post time to comments.
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Royal Rumble Tomorrow at DCF! 11am SHARP.
Have you secured your place by emailing your team roster support@diablocrossfit.com? You can still come if you haven't, but it will make things run a lot more smoothly (and we'd really appreciate it).
Frequently asked Royal Rumble Questions:
"Do I have to be an advanced CrossFitter to participate?"
-No. We like to structure our Rumbles just like our classes: 'Broad, general, and inclusive'. We will have scaled versions for most levels of fitness, as well as ways for the rest of your team to help "carry the load" so to speak.
"Do we have to have a full team of 4 with at least one female and/or one male?"
-No. We will figure out a way to let you participate (probably by matching you up with CFers from other gyms).
"What is the workout?"
-The workout is the "unknown and the unknowable." It is not any CF workout you have done, it will have movements you have never completed, and it will be posted Friday night before midnight.
"Is there any charge to participate?"
-No charge for participants. The only requirement is that you have to be from a CrossFit affiliate (or email us otherwise). There will be a nominal fee for beer, and if we wrangle up some grub, there might be a charge for that.
"Are there any prizes?"
-Shirts for the winning team. And all the beer you can drink until the keg is gone (hey, 'to the winners go the spoils'). And there are hotels nearby if you can't produce a designated driver (i.e. no sleeping at the gym, without written permission from me, unless I am already asleep there. . .then you can wake me up and ask).
Any more questions can be sent to support@diablocrossfit.com.
RISE TO THE CHALLENGE!
Post your ideal Rumble WOD requests to comments. . . not that it matters, but it might be interesting. (For example, "Captains of Crush" gripper #2, muscle ups, and handstand walking, and I'd OWN IT -jj)
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"Jan's Bike Ride" will start at DCF at 7:45, and "Jan's Trail Run" at 2:45 as usual this Saturday.
Click here for the post with more details.
Our regularly scheduled 3pm class will also be happening as planned.
Unfortunately "Olympic Lifting" is Canceled.
Posted by Jeremy Jones at 10:28 PM | Comments (14)
March 9, 2009
090310 TUESDAY "Happy Birthday Margaret H, Andrew L, Travis and Matt B's Twins"
Craig and Yvonne with John Welbourn of CrossFit Balboa
(John's shirt reads: "I wish I knew how to quit you. - CrossFit Brokeback Mountain). Not in this picture, Maximilian Mormont & Gillian Formaneck.
Congratulations to Matt B and his wife who just had twins on Saturday (Matt is so dedicated to training, he even made it into the gym for back squats yesterday).
Make sure you congratulate him!
Workout (for Margaret and Andrew's birthday):
400m walking lunges for time.
(scale to 200m or even 100m if needed).
Post time to comments.
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Article:
Don't listen to the "Corn Refiners Association" hype
New study finds missing link between high fructose corn syrup and insulin resistance.
. . ."Fructose is much more readily metabolized to fat in the liver than glucose is and in the process can lead to nonalcoholic fatty liver disease," he continued. NAFLD in turn leads to hepatic insulin resistance and type II diabetes. . .
Click here for complete article.
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ZONING UPDATE
The Zoning Commission will be meeting tomorrow at 7:30pm at the same place as last time. We have asked for an extension to weigh our options. Hopefully the only thing that will be happening at the meeting is the granting of an extension.
Attendance is not mandatory.
That being said. Please feel free to attend if you already planned on going and/or you have nothing else going on (we could use some ears in the house just in case).
Posted by Jeremy Jones at 11:09 PM | Comments (21)
March 4, 2009
090305 THURSDAY
How Yvonne got her foot stuck in the rings. . . we may never know . . . (good thing she is flexible).
Workout: "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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Video:
I'd hire her as a trainer. -jj
(Kaela helping coach at CrossFit Solano)
Our Youngest Coach from DJ on Vimeo.
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EVENTS in March:
- The city of Pleasant Hill has put our issue on hold for now (click here for details)
- March 14 is Diablo CrossFit's next Royal Rumble! 11:00am, teams of 4. It is Free, but you must pre-register at support@diablocrossfit.com! This includes Diablo CrossFitters. So we know how many people are coming (more details on our events page). We also need volunteers to help run the event ('helpers' will be paid in food and beer), please email if you are interested.
- We have not had many people sign up for the California Climb event on March 28th. If you can't make it, please donate to one of our esteemed members who has decided to climb 52 stories of the 'Bank of America Building' to raise money for lung cancer research! Click here for the team page
Don't forget that people who make it to the top of the building get to enjoy free massages, food and drinks at the Carnelian Room Restaurant. So if you are interested please sign up right away!
Event details (like start times, how to get guest passes to the Carnelian Room, age group categories, and how to win team trophies) can be found here. I think we have a shot at 'fastest team' if we get enough people to go!
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Article:
Is one diet as good another? This study says 'No' and tells you why.
". . .Although both plans were equal in calories, half the group followed a moderate-protein diet (40% carbohydrates, 30% protein, 30% fat) while the other followed a diet based on USDA's food-guide pyramid (55% carbohydrates, 15% protein, 15% fat). . .
. . .Although the amount of weight lost in both groups was similar, at 4 months participants in the protein group had lost 22 percent more body fat than members of the food-pyramid group. At 12 months, the moderate-protein dieters had lost 38 percent more body fat."The additional protein helped dieters preserve muscle. That's important for long-term weight loss because muscle burns calories—if you lose muscle, and you used to be able to consume 2,000 calories without gaining weight, you'll find that now you can only eat, say, 1,800 calories without weight gain," he said. . .
. . .The protein diet was easier to follow and maintain long-term, with 64 percent of the moderate-protein dieters completing the study compared to 45 percent of dieters using the high-carbohydrate diet, Layman said.
"Subjects on the moderate-protein diet reported that they weren't as interested in snacks or desserts, and they didn't have food cravings. When you eat protein, you feel full longer," he said. . ."
Click here for complete article.
Do you eat a diet of more than 40% protein? (i.e. the "Zone") Post thoughts to comments.
Posted by Jeremy Jones at 2:43 PM | Comments (25)
March 3, 2009
090304 WEDNESDAY
Happy Birthday Hylie! (on Tanya's back)
Workout:
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments.
Reduce thruster weights as necessary (95lb intermediate, 65lb beginner). Count double under attempts if you cannot do double unders (if you can. . . ONLY count the ones that you make).
(originally posted on the CrossFit Mothership Saturday 080531)
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Video:
"A meal to die for"
Post thoughts to comments (thanks Tami for sending me this).
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Testimonial from daytime regular Tami L:
"In the past two months of Crossfit I've added 6 lbs. of muscle and lost 6 lbs. of fat. Body fat went from 25% to 17.8%. My BMR went from 1266 to 1419. LDL decreased, HDL increased, and a long list of other measurables that have gone through the roof! (in a positive way)
Dr. Bergman at Chiro Kenetics (an endurance athlete and coach to professional Ironmen athletes) was really surprised.
I've been going to Chiro Kinetics for two years and have never had such great results.
He asked me what I've been doing, I said, Crossfit :)
Thanks
Tami "
Posted by Jeremy Jones at 9:37 PM | Comments (23)
March 2, 2009
090302 TUESDAY
+++Bike rides and Trail Runs every Saturday! See below for details.+++
On Friday, Diablo CrossFit had close to 20 people do "Murph" as prescribed. With more than 5 20lb weight vests, I never expected there to be a time when there would be a line for people waiting to do "Murph" (Bryan, Jesse, Craig-wearing a weighted belt, Shannon-raising the roof, and Holly).
Workout:
30 muscle ups for time.
If you cannot do a muscle up, perform 90 "chest to bar" pull ups and 90 "shoulders touching rings" dips. Partition the reps as needed.
Post time to comments.
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Article:
Unhappy children end up Un-well in later life.
Researchers found those described as "miserable" or "unhappy" by teachers were five times more likely to be off work through ill-health in middle age.They said these children were also likely to be more prone to depression.
Click here for complete article.
Post thoughts to comments.
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Saturday Bike Rides and Trail Runs!
With the help of our resident Triathlon Guru: Jan Maynard, Diablo CrossFit is going to be helping host and organize training for Triathlons for those DCFers who are interested. It is also a fun way for us to get some additional variety in our training by doing some swimming, cycling, and running outside of the gym.
Bike Rides
From Jan:
"This will be a weekly ride leaving from DCF at 8:00 sharp try to be there by 7:45. All levels welcome. It will be a "no drop ride" meaning you will not ride alone. We will start with shorter rides and work are way up in mileage through out the next couple months so that everyone can become comfortable riding in a group. If there is rain in the forecast please check the DCF web page the evening before in case the ride is canceled due to torrential down poor. Be safe and wear proper bike attire (helmet).
This week we will be riding up to the turnout on Cummings Sky Way. This ride has a couple of easy to moderate climbs and once you get on to Alhambra there is very little car traffic. There is no water at the turn around so make sure that you carry enough water and nutrition to get you trough a 2 hour ride. It is 25 miles round trip from DCF. Please email Jan directly if you are interested in coming out so that he has a idea of who is coming. See you all out there."
Click here for a Google map of the route
Trail Runs
From Jan:
"We will meet at the corner of Stage dr. and Reliez Valley Rd. at 2:45 and the run will start at 3:00pm. The loop is 6 miles of very hilly running, I will be keeping the group together. This run will likely take 1:30 min to complete and is 90% on trail. There is water 3 1/2 miles into the run. I will be running rain or shine every Saturday that I am in town. Any one that can run close to 6 miles are welcome, your pace doesn't matter."
Click here to see the trail loop.
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The "Tri for Fun" is a series of Triathlons in the Pleasanton area that many beginner and intermediate Triathletes enter. Some of you might remember that Stavros entered last year and fairly well (with little to no 'Triathlon' training).
Here are the details:
Tri for fun #1 6/20/09
Tri for fun #2 7/18/09
Tri for fun #3 8/15/09 http://onyourmarkevents.com/TriForFunInfo.htm
Tri For Real 9/20/09 http://onyourmarkevents.com/TriForRealInfo.htm
Post to comments if you are interested in the weekly rides, trail runs or doing some Triathlons this year.
Posted by Jeremy Jones at 10:44 PM | Comments (23)
February 28, 2009
090301 SUNDAY
A family that rows together, grows together (The Zuckermans).
Workout:
As many rounds as possible in 20 minutes.
30 Box Jumps (24" box)
20 GHD sit ups (or sub abmat sit ups)
100' Farmer Carries (53lb kbs)
Post number of rounds plus fractions of rounds to comments.
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A great observation by Boz of CrossFit San Francisco.
Consider this from Malcom Gladwell's research:
". . .a German team of psychologists published a similar study. They had a group of subjects look at cartoons, either while holding a pen between their lips--an action that made it impossible to contract either of the two major smiling muscles, the risorius and the zygomatic major-- or while holding a pen clenched between their teeth, which had the opposite effect and forced them to smile. The people with the pen between their teeth found the cartoons much funnier. Emotion doesn't just go from the inside out. It goes from the outside in. What's more, neither the subjects "assuming the position" nor the people with pens in their teeth knew they were making expressions of emotion. In the facial-feedback system, an expression you do not even know that you have can create an emotion you did not choose to feel. . ."
So next time you are facing a tough workout either alone or with a group. Don't fret the workout, just laugh at craziness of doing it. When suffering through it, grin with delight. You might just like the workouts even more than you already do.
And even if you don't. . . others around you might.
Posted by Jeremy Jones at 10:26 PM | Comments (6)
February 26, 2009
080227 FRIDAY "Rhodes' Farwell Murph"
+++Muay Thai Canceled Saturday for Dustin's Fight in Antioch+++
Rhodes is leaving for the Navy this weekend. He was going to do "Murph" as his last workout, I decided that we should all do it with him as a nice 'send off'. Stick around in the evening for an impromptu going away party.
Workout: "Murph"
First posted on CrossFit.com 18 August 2005
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
All completed with a 20lb weight vest for time.
Pull ups, push ups and squats can be split up and mixed as much as desired. The runs may not.
Post time to comments.
Scaling: You might try a "Half" Murph without the weight vest. (0.5 miles, 50 pull ups, etc) or even a Half Murph with the 20lb weight vest.
Some classes may even do "Team Murph" where two participants team up and one person goes while the other person rests.
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BAY AREA ROYAL RUMBLE highlighted on the CrossFit Games Site!
(with the epic photo of Ron and Chris carrying the tire).
Interesting discussion on form going on there. Check it out.
Thanks again to Big Dave for putting together the video(s):
Long Version:
DCF Royal Rumble Jan 2009 from David Denglere on Vimeo.
Short Version (under 3 minutes):
CrossFit RR Short HD from David Denglere on Vimeo.
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Have you checked out our "Events Page" lately?
Diablo CrossFit is putting together a team of athletes to raise money for the California Lung Association by getting sponsors to pay for you to race to the 52 stories to the top of the Bank of America Building.
Sign up to enter or sponsor Team DCF here.
Posted by Jeremy Jones at 7:35 PM | Comments (22)
080226 THURSDAY "Josh"
+++ Muay Thai canceled this Saturday for Dustin's Fight+++
See our very own Dustin Stephens Fight in a kickboxing "Smoker" this Saturday. See below for details.
Workout: "Josh"
For time -
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
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The fights are at Guila Hawaiian Kajukenbo:
4389 Hillcrest Ave. Antioch, CA. 94531
(at Wildhorse Rd. by 7eleven)
The fights should start around 10am, but we don't know exactly when Dustin will fight.
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Article: From the "Life Spotlight"
Get your vitamin D checked (why and how).
". . .So it’s glaringly obvious that vitamin D has a huge impact on health. Given that, it’s important to know what your vitamin D status is. Enter D-Action - “A Consortium of Scientists, Institutions and Individuals Committed to Solving the Worldwide Vitamin D Deficiency Epidemic”. Basically, you sign up, they send you a vitamin D test kit, and you send it back to get your reading. It’s part of a 5-year long study and is cheap. . . "
Click here for complete article.
Posted by Jeremy Jones at 12:41 AM | Comments (14)
February 18, 2009
090219 THURSDAY "Grace"
Abby makes sure that JJ and Daren are okay after "GI Jane"
Workout: "Grace"
30 reps clean and jerk (or overhead anyhow) for time. 135lbs is Rx'ed, but you can use any weight that is challenging.
Post time to comments.
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Article:
Dr. Eades gives some good examples of the paleo diet improving health
". . .The Paleolithic era refers to that period of history of the genus Homo, which began more than 2 million years ago and ran until the Neolithic period started circa 10,000 years ago. The Neolithic era dates to the time when early man set down roots both literally and figuratively when he started to cultivate plants for food and domesticate animals. The Paleolithic era ends and the Neolithic era begins with the advent of agriculture. . . "
Click here for complete article.
Post thoughts to comments.
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Rumble at CrossFit Oakland this Weekend (Saturday) at 11am.
And here is the complete "Rumble" schedule for the future:
Sat Feb 21: CrossFit Oakland
Sat Mar 7: CrossFit Silicon Valley
Sat Mar 14: Diablo CrossFit
Sat Apr 4: CrossFit Santa Clara
Sat May 9: CrossFit San Francisco
Sat May 30: CrossFit One World
Posted by Jeremy Jones at 11:39 PM | Comments (17)
February 12, 2009
090213 FRIDAY "GI Jane"
+++NEW WEEKEND CLASSES ADDED! SATURDAY AND SUNDAY 3pm class every weekend! (get your workout in before going out to party that night -or- sleep in after being out late)+++
Functional Fitness warm up (Dave carries Matt).
Workout: "GI Jane"
100 burpee pull ups for time.
Chest hits the deck and chin over the bar every time.
Post time to comments.
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Article:
From my new favorite CrossFit Blog - John Welborn's CrossFit Balboa
". . .A 2001 study in the Journal of Agriculture and Food Chemistry found that coffee has significantly more total antioxidant activity than cocoa, green tea, black tea, or herbal tea. And a study published in 2006 concluded that coffee "...may inhibit inflammation and therefore reduce the risk of cardiovascular disease and other inflammatory diseases in postmenopausal women.". . ."
Click here for complete article.
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DCF's very own Tami and Justine show you how to make beef jerky at home with just a regular oven:
You can expect more nutrition videos and articles from Diablo CrossFit in the future. So stay tuned!
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Monday around noon we plan on having a workout, then going around to the surrounding homes to get a census (see: petition) of what the neighbors think of having a gym in the Light Industrial part of Pleasant Hill.
We will provide the workout, forms, and possibly lunch. So if you can make it down (it is President's Day after all) please let us know.
And keep writing those emails!
Posted by Jeremy Jones at 8:17 PM | Comments (13)
February 11, 2009
090212 THURSDAY "One Bar Linda"
Nancy, Dave, Marnie, and Michelle (part of "Team 6am")
Workout:"One Bar Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring dips: +1/4 body weight
Weighted Dead hang Pull Ups: +1/8
Post time to comments.
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A few eggs a day will keep the doctor away: "Eating less eggs has no effect on cholesterol"
"A University of Surrey team said their work suggested most people could eat as many eggs as they wanted without damaging their health. . . "
Click here for complete article.
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Our prayers go out to Moises (local Alameda Cop and Long time DCFer) who will be going into surgery today to repair his torn pec (from grappling. . . not CrossFit!)
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Keep the letters coming!
Posted by Jeremy Jones at 11:38 PM | Comments (9)
January 30, 2009
090131 SATURDAY "Mike's 30th"
It is Mike's 30th Birthday!
Workout: "Mike's 30th"
3 rounds for time
10 man makers (35lb / 25lb / 15lb)
10 turkish get ups (use same weight dumbbell as above)
10 pull ups
10 wall ball (10' target 20lb ball, 8' target 14lb ball)
Post time to comments.
(Everyone be sure to thank Mike for the workout).
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Article:
Mark Sisson give some 'primal' comfort food suggestions.
Post thoughts to comments.
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Posted by Jeremy Jones at 3:45 PM | Comments (8)
January 28, 2009
090129 THURSDAY
Vikki hits the 400m loop hard during the 0600 class.
Workout:
For time.
21 'Chest to bar' pull ups (use a band if needed to get full ROM)
21 'Chest to floor' burpees
15 'Chest to bar' pull ups
15 'Chest to floor' burpees
9 'Chest to bar' pull ups
9 'Chest to floor' burpees
Post time to comments.
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Article:
Brief, High Intensity Interval Training may Thwart Diabetes
As little as three minutes of high-intensity exercise every other day may help sedentary people ward off diabetes, results of a small clinical study suggested. . .
Click here for compete article.
Post thoughts to comments.
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Don't miss "Doc" Docto's seminar in Martinez Feb 7th! (This one of the guys that trained Luca - so you know he doesn't get more legit than that)
Check our Events Page for details about the "Fish Tournament" at CrossFit One World on Saturday!
Also - This Sunday's 'special' event will be a 'Paleo Pot Luck' for those wanting to participate. Please bring your favorite Paleo or Zone dish with the recipe to share. Hopefully we can make this "Recipe Taste and Swap" a regular occurrence at DCF. Talk to or email jj for details.
Posted by Jeremy Jones at 7:31 PM | Comments (12)
January 26, 2009
090127 TUESDAY "Number 2"
Ron and Chris finishing the overhead tire carry during Saturday's workout (Ron looks kinda evil and ready for more, Chris. . . not so much).
Workout: "Number 2"
As many rounds as possible in 15 minutes:
10 wall ball (20lb ball, 10 ft target or 14lb ball 8 foot target)
10 sumo deadlift high pull (95lb, 53, 35 or 26 depending on skill)
10 ring dips (or ring push ups)
10 double unders
Compare to September 19th, 2008
Post number of rounds and fractions of rounds to comments.
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Video: CrossFit Oakland's Mike Minium interviews Jason Khalipa (CrossFit Santa Clara) and Tamara Holms (also from CrossFit Oakland) in front of DCF.
The Nor Cal Regional registration is OPEN! Click here to go to the website and register to compete.
"To register, you'll need to use the Google Checkout button at the upper right-hand side of the [regional qualifier] blog.You'll receive an email confirmation once your order has been placed, as well as a shipping confirmation email once we charge your credit card or debit card. We won't be physically shipping you anything, but this email will serve as confirmation of your registration.
The registration fee is $75 through the end of February. Beginning March 1, the fee will increase to $100. So get in while the getting's good!
(And in case you're wondering, you will be getting a t-shirt.)
If you have any questions about registration, contact us at NorCalCFRegionals@gmail.com."
Post to comments if you are registered or plan to register and/or come just to watch (and cheer DCFers on).
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Article:
'Best Life' magazine presents a pretty in depth look at Omega-3s.
". . .We are, it is often--and accurately—said, what we eat. Recent diet trends, from Atkins to South Beach, have put the emphasis on upping our intake of protein or cutting out carbohydrates. Meanwhile, cholesterol, saturated fats, and trans fats have been stigmatized, leading to the belief that waging a total war on fat is the best way to get a slimmer waistline and a longer life. But fats are as crucial to a healthy body as protein is; they end up holstered into the heart, protecting organs, and building the cells of the brain, an organ that is itself 60 percent fat. The key to good health lies not in ruthlessly striking fat from our diets, but in eating the best possible fats for our bodies. And a growing chorus of nutritionists agrees that those fats are omega-3s. . ."
Click here for complete article.
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Don't forget about CrossFit One World's Fish Tournament this Saturday (There will even be a jumper house for the kids, and a keg for the 'big' kids).
Posted by Jeremy Jones at 9:37 PM | Comments (20)
January 25, 2009
090126 MONDAY
Team "Holla" (Stavros, Jasmine, "Strong Meg", and Darren), lead DCF team at the Royal Rumble.
Workout:
Deadlift
Weighted pull up
3, 3, 3, 3, 3, 3, 3, 3
Alternate between exercises each round.
Bonus Metcon after.
Post loads used to comments.
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Bored with your regular weights? Try lifting dwarves.
Gym in London has 'human' weights.
Members of Gymbox in Bank, central London, can choose to lift any of five differently sized "human weights".
Wearing Lycra catsuits which label their weight, they sit on specially adapted machines and shout words of encouragement.
The "dumbbells" include two dwarfs – 32-year-old Arti Shah, who weighs just 4.5 stones (30kg) and 64-year-old Mike Edwards, who weighs 8 stones (55kg).
At the other end of the scale for those with stronger muscles is 24 stones (155kg) Matt Barnard, 37.
Gymbox owner Richard Hilton said: "A lot of our members felt that lifting metal weights was boring and not especially motivating.
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 10:02 PM | Comments (10)
January 24, 2009
090125 SUNDAY "Royal Rumble Roundup"
"A few" spectators gather to watch heat 1 of DCF's first 'Royal Rumble'.
RESULTS FROM THE RUMBLE POSTED TO "Continue Reading" Below.
Workout:
Tabata double unders (count attempts if you can't DU yet, otherwise only count what you make)
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata L Sit (count seconds*)
Rest 1 minute
Tabata squats
A 'Tabata' is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (4 minutes total per exercise). Your "score" for each exercise is the lowest number of reps in any single round.
*For L sits, watch the clock closely and score for each round is how many seconds you keep your feet up. Pace yourself, if you can't maintain an 'L' for a single second at the end, your score will be zero.
Post scores for each exercise as well as your total.
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Royal Rumble Round Up.
I wouldn't say that the event went without a hitch, but I think it went pretty damn good for about a week of planning (actually . . . only about a day of planning). We had visitors from CrossFit Oakland, CrossFit Solano, CrossFit Unlimited, CrossFit One World (Will) and CrossFit Santa Clara (home of the 'rump of death'). About 56 people competed in all (14 teams of 3 - 5 people).
What were your experiences? What recommendations do you have? What was your favorite moment?
Post answers and thoughts to comments.
Pictures should be up on our Flickr account soon. Stay tuned for a video in the future as well!
Team layout and members:
Royal Rumble Results thrown upon the big screen:
I am not quite sure I understand them myself. Hopefully the comments below provide some clarity!
Posted by Jeremy Jones at 8:29 PM | Comments (13)
January 23, 2009
090124 SATURDAY "CrossFit Royal Rumble" Today!
Hardway Bryan squat cleans a 'healthy' amount while Mark decides to bail out of his lift.
Workout: "Diablo CrossFit Royal Rumble"
Teams of 3 - 5 people (1 women required, 2 preferred)
The number of people on a team determines how many reps of each exercise will be performed.
For each teammate the team must complete the following exercises:
1 Rope Climb
1 400m Run with Weight Vest
50 Deadlifts x 225lb men / 145lb women
50 Pull Ups
50 Thrusters x 95lb men / 65lb women
50 Box Jumps 24"men / 20"women
50m overhead team tire carry (two people required per carry)
For example, a team of four people will have to perform:
4 Rope Climbs
4 400m Runs with Weight Vest
200 Deadlifts x 225lb men / 145lb women
200 Pull Ups
200 Thrusters x 95lb men / 65lb women
200 Box Jumps 24"men / 20"women
200m overhead team tire carry (two people required per carry)
"Rumble" rules:
- The teammates can split up the exercises amongst each other as they see fit.
- Only two teammates can be exercising at any time.
- Exercises must be completed in sets of 10 before rotating between teammates.
Post team time to comments (or if playing along alone, personal time to comments).
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"Rumble" Details:
'DCF' Regulars can come to the 10am class to get a crack at this workout before our guests arrive. If you want to be on a team to compete against the other gyms, you will have to wait until 11 at the earliest.
Visitors should start arriving at 10:30. We'll try and start heats at 11:30.
(click here for our events page).
Posted by Jeremy Jones at 9:49 PM | Comments (29)
January 13, 2009
090114 WEDNESDAY
This picture is from the old gym, but Jan's facial expression was just too hard to pass up. Jan definitely knows how to "GET SOME".
Workout:
After a 'healthy' warm up, choose a pull up movement (Kipping pull up, band pull up, jumping pull up, etc) and perform 10 repetitions every minute for as long as you can complete all 10 reps in the allotted minute.
Post total number of pull ups completed to comments.
GREAT video on kipping pull ups from Again Faster by Robb Wolf: part 1
The Kipping Pullup - Part One from Patrick Cummings on Vimeo.
Part 2.
The Kipping Pullup - Part Two from Jon Gilson on Vimeo.
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Article:
". . . Diet stumbling blocks… The eternal question for a lot of people, I know. But the lucky thing is this: the Primal Blueprint isn’t another diet. It’s a way of eating for life. Nonetheless, it is (or can be) a major transition for most people. As I’ve said in the past, eating PB-style totally goes against the grain (yeah, yeah - unavoidable pun) in our society. In a culture of bread, bakeries, chips, popcorn, pasta, rice and potatoes at every turn, it takes a real turnabout in thinking as well as eating. Initially, the concept of the PB may feel restrictive to someone who’s had a lifetime’s worth of sandwiches, pizza, fast food, etc. But if you can get past the ingrained (O.K. - last one, I promise) mindset, you’re good to go. It’s why it’s crucial (as we’ve said in the past) that you focus not on what you’re giving up but what you’re taking on - the change you’re welcoming into your diet and lifestyle. Once people stop carrying the torch for the habitual/comfort foods, they see that the PB actually opens up their diet to a world of possibilities (as well as energy, satiety, etc.) that the old foods could never match. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:36 PM | Comments (26)
January 12, 2009
090113 TUESDAY "The extent of my neurosis"
The extent of my neurosis.
(I drew these concept drawings in early December, about 3 weeks before we started moving into our new gym. -jj)
Workout:
6 rounds.
Run 400m
Rest 2 minutes.
Post times for each round to comments.
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Article:
Can Antioxidants do more harm than good?
'Conditioning Research' has a couple of new studies that might make you think twice about taking your special "antioxidant blend". . .
Click here for complete article.
Posted by Jeremy Jones at 10:54 PM | Comments (24)
January 8, 2009
090109 FRIDAY
Sarah's first class at the new digs.
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
(compare to November 8th by clicking - 081108 by clicking here, or October 6th - 081006 -by clicking here)
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Article
A very timely "primal" bar from Mark Sisson's Daily Apple:
". . .So with that, we went to our unofficial Mark’s Daily Apple kitchen to put it to the test! There were a couple of missteps (and even one small toasting incident that could have constituted a fire!) but we think we’ve finally nailed it.The following is the new and improved official Mark’s Daily Apple Primal Energy Bar: . . ."
Click here for complete article.
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Ice Fishing Tourney #2 at CrossFit One World January 31st!
(The newer model Concept II rowing machines have a "Fish Game" on them, and apparently it is a blast to play).
Last time we had a single DCFer in attendance, and he reported a smashing good time. This time it would be great to have a whole contingent of DCFers go (then we can carpool with a DD).
From Freddy: "Buy in for the tournament is $10. Winner takes the pot (minus 10% awarded to the highest scorer of the tournament).
Sign-ups start at 6:00 pm. Brackets start forming at 6:45 pm. The single elimination tournament begins at 7:00 pm. There will be a jumper for kids and a keg of beer for the adults. We request everyone bring something simple for a potluck dinner.
Come out for a good time even if you choose not to go fishing!"
Post to comments if you are interested in going.
Posted by Jeremy Jones at 9:47 PM | Comments (17)
January 7, 2009
090108 THURSDAY
Mountain coaching a personal training session near the "Monkey Bars of the Apocalypse".
Workout:
With a continuously running clock perform one Sumo Deadlift High Pull the first minute, 2 SDHPs the second minute, 3 SDHPs the third minute. . . etc. Continue until you are no longer able to do the number of prescribed SDHPs in the allotted minute.
Rx'ed weight is 135lbs for elites, 95lbs for intermediates and 65 (or less) for beginners. But don't think that lighter is "easier" on this one.
Post number of rounds, and number of reps into your final round to comments.
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Videos from "Good Eats". Alton Brown nails the Carbohydrate / Fat / Protein breakdown explanation (at 2:57 of part 1) and the horrible ingredients of an 'off the shelf' bar at the beginning of part 2, but misses a lot of other points throughout (vilification of fat, etc). Not to mention his 'bars' all have gluten and/or soy in them (granted the video is more than a few years old, so I will cut him some slack).
DCF favorite Robb Wolf introduced a great recipe for 'pemmican' in one of the early issues of the Performance Menu.
'Steve's Club' in also has "Paleokits" - organic, free range beef jerky, nuts, seeds and berries in exact zone proportions. Proceeds go to supporting 'Steve's Club' a non-profit organization devoted to kids with 'an excess of life challenges' in the Camden, New Jersey area. Buy direct from them if you want to support a good cause.
Post to comments if you would like to see some Paleokits at DCF.
Posted by Jeremy Jones at 6:31 PM | Comments (15)
January 6, 2009
090107 WEDNESDAY "Name the Pull Up Bar Thingy Contest"
By popular demand, another photo of the "Crazy Pull Up Thingy" (Thanks to a few of the Sunday class attendees for posing).
What should we call it? Post your ideas to comments. Winner will be provided a DCF sticker as well as a special 'gift'.
Workout:
4 rounds for time.
15 GHD sit ups (sub: 30 abmat sit ups)
Row 500m
Post time to comments.
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'Thunderdome' Stats:
Approximate cost of steel: $1,600
Days to complete by one talented welder (Damen Nikolakakis): 5.5
Approximate number of people able to do full kipping pull ups at one time: 28+
Different bar heights: 6', 6'8", 7'3, 7'10" 8'3", 12' (for rings).
Bar diameters: 1" and 1.3" (1 inch sch 80 pipe).
Pictures of some concept models as well as some Google Sketch up Models of the original concept (actual structure differed slightly from this design):
Google Sketchup Files: Diablo CrossFit Pull up structure 1
Diablo CrossFit Pull up structure 2
Download Google Sketchup for free by clicking here.
The actual structure ended up a little different than the one shown in Google Sketchup. I'd like to modify it to resemble the final design. . . when I have time. More detailed pictures will be up on our flickr account soon. Email questions to jeremy@diablocrossfit.com or post them to comments.
***UPDATE*** We decided to name it: The "Diablotron". And detailed pictures can be found here: http://www.flickr.com/photos/diablocrossfit/sets/72157613018044277/
Posted by Jeremy Jones at 11:06 PM | Comments (24)
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 30, 2008
081231 WEDNESDAY "JT"
+++ HOLIDAY SCHEDULE: Wed, December 31st - Closed at 11:30am (all morning classes still on).
Thursday, January 1st - Come help us move at 10am to the new 'Shed'.
Muay Thai Canceled Thursday and Saturday.+++
Tami kills some kipping pull ups at the "Old Shed" (Ray and Dave watch from outside).
Workout: "JT"
21 - 15 - 9
Handstand push ups
Ring dips
Push ups
Post time to comments.
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Maps and directions to "New Shed" to be posted tomorrow. Come help us move, get free food and beer, and help us celebrate the new year on January 1st at 10am!
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What do you think you are going miss about the "Old Shed?"
What "aren't" you going to miss?
Post responses to comments.
Posted by Jeremy Jones at 10:46 PM | Comments (10)
December 23, 2008
081224 WEDNESDAY "Angie"
+++HOLIDAY SCHEDULE!!+++
Christmas Eve: Wednesday, December 24th - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
Christmas Day: Thursday, December 25th - NO CLASSES
New Year's Eve: Wednesday, December 31st - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
New Year's Day: Thursday, January 1st - COME HELP US MOVE TO OUR NEW GYM at 10am! Moving/Partying expected to last until the early evening (3 - 4).
Muay Thai is also Canceled for the next two Saturdays!
1030 turnout for "McFlurry." Notable visitors are Liz from CrossFit San Diego (who knew Miguel personally) gray tank top in the center, Herm aka "Quads" from CF Los Altos (baldy below Liz), Will. . . who doesn't know how to make diablo horns apparently (actually he is repping the CF One World sign, totally legit) red pants next to Herm, our own Big Dave on the far left, who worked the video camera the whole time, and Rick from CF Santa Clara (and also an original DCFer) behind Liz.
Thanks for coming out and showing us a good time everyone!
Workout: "Angie"
For time:
100 pull ups
100 push ups
100 sit ups
100 squats
Complete all 100 reps of each exercise before moving on to the next.
Post time to comments.
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Article:
Scientists show how Broccoli, Cauliflower, Cabbage, etc combat cancer.
". . ."These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates. . ."
Click here for complete article.
(So make sure you grab some broccoli on the appetizer tray at the before the Christmas Dinner -jj).
Post thoughts to comments.
Posted by Jeremy Jones at 10:31 PM | Comments (6)
December 8, 2008
081209 TUESDAY "Michael"
Oh yes. A new "Shed" is coming. . .January 1st.
Workout: "Michael"
3 rounds for time.
800m run
50 back extensions
50 sit ups
Post time to comments.
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DCF Exclusive! Article From Diablo CrossFit's own Mark Lind:
After the couple weeks ago's posting on fish oil and cod liver oil, I happened to be at both Whole Foods and Costco in the same day. I also happened to have a pen and paper handy, so I decided to see about pricing of fish oil. Things to consider when doing comparisons... since Fish Oil is not a "drug", there is no standard "dose" like there is with something like Ibuprofin, so you can't compare "per serving" on different labels. In addition, some fish oil is purified to remove most of the non Omega-3 elements. This makes total volume of fish oil an invalid comparison (some fish oil has more Omega-3 per ml than others).
When reading labels for comparison purposes, it's important to normalize to the amount of EPA, DHA and "other" Omega-3s you get per serving, then calculate: the total servings in the container multiplied by the total omega-3 per serving to get grams of Omega-3 in the container you are buying. Divide the price for the container by this number to come up with the omega-3 per dollar figure.
Another thing to consider when comparing prices is the "fish burp" element. I have been paying up and taking high grade liquid fish oil for several months (I drink it straight--the fancy lemon flavored stuff), and I have never had a fish burp. I have heard that cheaper oils (both liquid and capsules) have a higher fish burp component to them. You can also purchase enteric coated capsules so the fish oil doesn't get let out until it passes your stomach (making fish burps impossible since burps come from your tummy). I am not sure if enteric coating interferes with absorption, however (anyone seen any studies on this?)
Lastly, consider the convenience factor. Transporting and keeping capsules around is very handy, although there's a big difference between taking 17 capsules per day and taking 5 per day (to get your 5g Omega-3 per day we'll use as a reference).
All that said, here are the numbers...
Post thoughts to comments.
Posted by Jeremy Jones at 11:04 PM | Comments (28)
December 6, 2008
081207 SUNDAY "Tabata This"
Jason shows good full extension while wife Amy counts reps.
Workout: "Tabata This"
From CrossFit.com FAQs:
"Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53."
Post scores to comments.
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Article: Happiness is infectious, and your friends' friends' friends may influence your happiness.
"In a study that looked at the happiness of nearly 5000 individuals over a period of twenty years, researchers found that when an individual becomes happy, the network effect can be measured up to three degrees. One person's happiness triggers a chain reaction that benefits not only their friends, but their friends' friends, and their friends' friends' friends. The effect lasts for up to one year.The flip side, interestingly, is not the case: Sadness does not spread through social networks as robustly as happiness. Happiness appears to love company more so than misery. . .
. . . the researchers found that when an individual becomes happy, a friend living within a mile experiences a 25 percent increased chance of becoming happy. A co-resident spouse experiences an 8 percent increased chance, siblings living within one mile have a 14 percent increased chance, and for next door neighbors, 34 percent.
But the real surprise came with indirect relationships. Again, while an individual becoming happy increases his friend's chances, a friend of that friend experiences a nearly 10 percent chance of increased happiness, and a friend of *that* friend has a 5.6 percent increased chance—a three-degree cascade. "
Click here for the complete article.
Post thoughts to comments.
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DCF Crew Member Katy Stewart and her husband, Elan and son, Drake are featured in today's Conta Costa Times! They are innkeepers at the East Brother Light Station on East Brother Island near Richmond - how cool is that? The CC TImes reports that they are relinquishing their posts soon. Hopefully, they'll be closer to their DCF family - that's a heck of a commute for the DCF Girls class, Katy!.
Read article here: Historic Richmond B&B seeks innkeeper
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Posted by Jeremy Jones at 9:48 PM | Comments (10)
December 4, 2008
081205 FRIDAY "Nancy"
Not only does Gwen's 3 year old daughter Jada throw down a mean game face. . . she can also bust out burpees faster than her mom (who is pretty darn fast).
Workout: "Nancy"
5 rounds for time:
400 meter run
15 Overhead squats (use 95lbs, 65lbs, 45lbs, or a stick - whatever you can handle with proper form)
Post times to comments.
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Article by Robb Wolf at CrossFit Norcal
(Holiday) "Aftermath"
"We had an interesting consensus amongst most of our clients today: “I Feel Like Shit”. These folks have been eating a clean, paleo-esque diet for anywhere from one to several months and have been feeling and performing great. Then Thanksgiving happened.These folks added in a a bunch of wheat in the form of bread and stuffing, mashed potatoes, deserts of every imaginable variety...a goodly bit of booze (makes dealing with family easier...so I’ve heard) and today was pretty damn rough. It’s an interesting lesson because these folks were not sick on their previous food of good protein, fats, fruits and veggies. They feel like hell from the good-ol grains and carbs the food pyramid is built on. Interesting, no? Here were the common complaints. . ."
Click here for complete article.
Post thoughts to comments.
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Observation from yesterday's article:
From the article: "Founded in 1983, Bally operates 347 facilities nationwide that serve at least 3.1 million customers."
3,100,000 customers divided by 347 facilities is about 8,933 clients per gym.
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 PM | Comments (14)
December 3, 2008
081204 THURSDAY "Barbara"
'Handyman' Nick counts reps for Brodie.
Workout: "Barbara"
5 rounds, Each round for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes in between each round.
Post time for each of 5 rounds and total time to comments.
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Article:
"Bally's Total (BANKRUPT) Fitness" . . .Again! (Click for complete article).
Failing economy or "Fitness Regime Change" ? Post thoughts to comments.
(my observation using 'Google Trends')
Posted by Jeremy Jones at 7:48 PM | Comments (15)
December 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 27, 2008
081128 FRIDAY "Versus" and Turkey Trot round up
+++NEW SCHEDULE STARTING MONDAY! See below for details+++
HOLIDAY SCHEDULE:
Friday: 10am
Saturday: 10am
Sunday: 10am
Our "Turkey Trot" crew taking off at the beginning of the race with their "Turkeys" (Medicine balls ranging from 6 - 20 lbs).
Click Continue Reading for more photos.
Workout: "Versus"
Each athlete will pick one person to compete against. While person 'A' runs 400m, person 'B' will complete as many rounds as possible of:
10 Dumbbell Thrusters (45lbs or 25lbs)
20 abmat sit ups (use dumbbells to anchor feet if desired)
When person 'A' returns, person 'B' must leave immediately to complete their next 400m run.
Each 'opponent' will make 4 laps. When returning from your run start back where you left off (i.e. 7 thrusters completed before running means that you would complete the next 3 before doing sit ups).
The winner of the match is the person who completes the most rounds while their opponent is running.
Post who your opponent was and number of rounds completed to comments.
(If you don't have a partner, you can compete against yourself by timing your runs, then doing as many rounds as possible in the time you did your first run in after each lap).
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New Schedule:
We have added some new class times as well as modified some class times. Please note the primary differences:
-There is now class EVERY WEEKDAY at 9:30 and 10:30am.
-Evening Classes are ON THE HOUR.
-Sundays are "BRING YOUR FRIENDS" day. Sundays are free to all people looking to get started in CrossFit. So it is a great time to bring a friend!
-Muay Thai Kickboxing is open to all DCF members (no extra charge for Muay Thai)!
Turkey Trot 2008 photos:
Parking lot congregation of 'wackjobs' who want to run a muddy hill on Thanksgiving.
The team hoist their "Turkeys" in preparation of the ascent.
The gap widens from the beginning.
Jason comes in for a strong finish with one of the heavier "Turkeys"
Hardway Bryan pounds away at the muddy slope, "Turkey" at the ready.
Donna shouldering her "Turkey" for the final push.
Jenny V, enthusiastically crossing the finishline. . .without her "Turkey"!
Tanya, carrying Jenny V.'s "Turkey" . . . and laughing it off (with gunz like those, apparently carrying a medicine ball up 600' of muddy elevation is child's play).
Chuck P. cresting the final peak.
1st place: Jan Maynard (third person from the left). . . not sure of his time because I didn't get there until much later. Mountain Krauss (fifth person from the left) came in 2nd (or so they tell me because I came in about 8th).
Posted by Jeremy Jones at 8:18 PM | Comments (8)
November 26, 2008
081127 "Thanksgiving" and a Birthday of sorts
HOLIDAY SCHEDULE:
Thurs: 8am at Briones Park (see Below)
Friday: 10am
Saturday: 10am
Sunday: 10am
NEXT WEEK: NEW SCHEDULE STARTING MONDAY DECEMBER 1st!
I am not sure exactly when Diablo CrossFit was 'conceived' but I do know that our first post hit the "interwebs" on November 27th 2005.
I guess that would make this our 3rd Birthday!
Click Here to see a summarized progression of how we have grown!
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Workout: DCF "Unofficial" Turkey Trot
Time: 8AM Meet & Greet we'll start up the hill no later than 8:30
Place: Lafayette, Hwy 24 & Pleasant Valley Road - Briones Park SE Parking Lot*
We'll be running to the top (and there might be a surprise or two thrown in for good measure), then walking (unless you want to run).
RSVP to the 'comments' link below so we know how many to plan for.
Bring:
Trail Shoes (if you got ‘em)
Water
Wrist stopwatch
*Directions: Hwy 24 to Pleasant Hill Rd Exit. North on Pleasant Hill Rd. ½ mile. Briones parking lot is on your left (no turns possible). Proceed on Pleasant Valley to stoplight at SpringHill Rd -make a U-Turn and entrance will be 100’ on the right.
Course Information: Running Map (click for course map)
This is a smooth crushed gravel 8’ wide trail with a 600’ net elevation climb over 1.13 miles. The 1st ½ mile is a gradual climb with some flat spots – a nice warm up. The 2nd half mile is laced with several steep pitches and deceptive “tops” forcing that extra push.
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Article:
Click "Continue Reading Below"
Leave a comment about your first visit to The Shed.
Our first workouts were at my garage in Concord. Sadly I don't have any photos of those workouts. I do have some pictures of our park workouts though:
First Park Workout with the three partners:
Our first 'regular' home Larkey Park:
Rob doing ball slams and box jumps off of park benches:
Craig doing sit ups in the grass:
JJ the leaf blower:
After getting run off of the park, and having the sprinklers hit us too many times, we finally decided to get a 'box' of our own (and you can read about some of our park infractions here.)
First two "Shed Photos:
And apparently, December 8th 2006th is when we moved into "The Shed".
The first 'good' pic of Stavros:
Our first video:
It was cold and lonely back then:
Second video (with some pretty sketchy form and, apparently, I didn't own any workout pants):
Our first Shirt:
The first pic of Darren doing what he does best. . .sitting & watching.
Classes fill up and we start to add evening classes (not to mention we begin to get more equipment):
Luca's first action shot:
Sarah doing Fran her first time:
Rick and Jorgy make their first appearance:
Our classes grew even more:
Darren and Stav return to working out at the Shed:
Our favorite photo of Jorgy and Rick:
A pull up bar and white boards get added (circa August 2007):
Jimmy (and Kelly) come along:
In October of 2007 things really started to take off:
More people get Certified:
Our first 'Open House' goes well (as does our second set of shirts):
Although these shirts didn't sell too well:
Possibly Nate and Carry's first photo?
"Hardway" Bryan's first appearance (read about it here).
First sign (and a lot of records on the whiteboard):
Jax Jones is born April 30th, 2008 (Had to throw that one in there):
Mark jerking his way to success:
By Memorial Day 2008, our numbers (and family members) had grown even more:
Shirt number 3 (or was it 4?):
In early July, we brought one of the largest contingents of CrossFitters from any one gym (over 30 spectators total):
Mid July, JJ goes full time running the gym and has a swinging good time:
Some of our most 'Legit' regulars on Labor Day:
As of November, we are outgrowing our little "Shed" (in a good way):
Thanks for taking this trip down memory lane. . .And thank you all for being a part of my dream.
I have a lot to be thankful for, but first I'd like to thank all my friends at Diablo CrossFit. If it weren't for you people, I wouldn't have the best job in the world.
I love all you guys and gals. I can't wait to head off into future as we make DCF one of the best places to train at in the world!
-jj
Posted by Jeremy Jones at 10:13 PM | Comments (14)
November 18, 2008
081119 WEDNESDAY "Filthy Fifty" and Anne's Birthday!
Anne (left of Jamie and Ryan "aka DEATH") had one small request for her birthday. . . the FILTHY FIFTY! (and NO she is not fifty years old. . . she's something like 29 I believe - jj)
Workout: "The Filthy Fifty"
Check 080819 for the last time we did it at DCF
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
(Scaling option: The "Dirty Thirty" is another option for scaling - instead of just using reduced weights for the different exercises. If you don't think you can finish the full "Fifty" workout in 40 minutes or less, you should think about using this option).
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Article:
Lifespan varies between European countries, but so does the number of "good" years after 50.
Lead researcher Professor Carol Jagger, from Leicester University, said: "What we have here, for the very first time, is data we can really compare."And it really questions whether the countries with the longest life expectancies are the healthiest.
"In the case of the UK, we are looking pretty average, but slightly better than our life expectancy figures suggest."
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Video: The most powerful person on Earth (unless you know someone with 261 "horsepower").
There you have it folks. . .don't eat processed food, and possibly drink melted butter, eat raw mutton, and have sex 15 times a day. . . and don't sleep from birth. Seems easy to me -jj
Posted by Jeremy Jones at 9:14 PM | Comments (20)
November 14, 2008
081115 SATURDAY "Nate's Last WOD"
+++Workday Tomorrow after the 10am class. Come help make the Shed nice, clean and organized before the weather changes+++
+++Interested in a Thanksgiving Turkey Trot at Acalanes Park? Post it in comments. If enough people are interested you can expect a resurrection of our old tradition.+++
Meg shows hubby Darren how to do air squats correctly.
Workout: "Nate's Last WOD"
4 Rounds for Time
400m run
15 Pull Ups
15 SDHP (115, 95, or 65lbs)
15 Burpees
15 GHD Sit Ups
Post time to comments.
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Articles:
Just How Important is Vitamin D?
Vitamin D is a fat-soluble vitamin. Because the body can create its own vitamin D, it is technically not a vitamin, but a pro-hormone, a precursor to the hormones the body needs to function. Vitamin D has no active role in the body other than to be converted to usable hormones by the liver and kidneys.This vitamin (we’ll stick with vitamin since that’s how it’s known commonly) is responsible for maintaining blood levels of calcium and phosphorus, growing bone, and shoring up the immune system. Let’s have a look at a few of the issues that are caused by a vitamin D deficiency.
Post thoughts to comments.
Posted by Jeremy Jones at 8:49 PM | Comments (12)
November 13, 2008
081114 FRIDAY "The Chief"
Stavros and Jeremy do "Jason" at CrossFit Santa Clara (Jason Khalipa's affiliate) while Issiah (aka "Zay Zay") cheers us on. We didn't beat Jason or "Andy" (17:54!) but DCF was well represented.
Workout: "The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
From CrossFit.com:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Bionic and Heinz do "The Chief" at CrossFit Hardcore
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Article:
A study of almost 360,000 people from nine European countries found waist size a "powerful indicator" of risk.Each extra 2ins (5cm) raised the chance of early death by between 13% and 17%. . .
At the extremes, men with waists exceeding 47ins (119cm) had a doubled rate of death compared with those with waists under 31.5ins (80cm), and a similar statistic was found when women with waists over 39ins (99cm) were compared to those under 25.5ins (64.7cm).
An increase in risk of death could be plotted every time the belt was let out by another two inches - for two people with the same BMI, every additional 2ins (5cm) on their waistband added up to a 17% increase in risk for men, and 13% for women.
Click here for entire article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:56 PM | Comments (15)
November 10, 2008
081111 "Veteran's Day" Murph
+++ NO SCHEDULE CHANGE - SO COME HONOR OUR VETS BY SWEATING IT OUT AT THE SHED+++
Sweat demon at The Shed courtesy of a CrossFit NSC shirt.
Workout: In honor of all past and present Veterans - "Murph"
In memory of Metal of Honor recipient Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted on CrossFit.com 18 August 2005
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
All completed with a 20lb weight vest for time.
Pull ups, push ups and squats can be split up and mixed as much as desired. The runs may not.
Post time to comments.
Scaling: You might try a "Half" Murph without the weight vest. (0.5 miles, 50 pull ups, etc) or even a Half Murph with the 20lb weight vest.
Video: Interview with Marcus Luttrell, best friend of Micheal Murphy and author of "Lone Survivor", a book about his personal story of Operation Red Wing - The operation where Lt Micheal Murphy lost his life.
Skip to 4:15 if you only want hear more about the heroic final actions of the Lt.
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"The Law of the Vital Few" by Keith Wittenstein
"
"Coach Greg Glassman has said, "We work with a cast of about thirty exercises where about fifteen account for 80% of the workouts. The cast of characters that comprise our routines are so potent in increasing strength from head to toe that regular exposure to any of them nearly guarantees improvements in the others. Improve your deadlift, bench, and pull-ups and your squat, dips, and rope climb will come up. The neuro-endocrine response of the major lifts is so potent that they alone will increase your strength measured by any other exercise so that seemingly infrequent exposures to some exercises is not a certain disadvantage." (powerathletesmag)When I read this it made me think of something else I had read. "The Pareto principle (also known as the 80-20 rule, the law of the vital few and the principle of factor sparsity) states that, for many events, 80% of the effects come from 20% of the causes. Business management thinker Joseph M. Juran suggested the principle and named it after Italian economist Vilfredo Pareto, who observed that 80% of income in Italy went to 20% of the population. It is a common rule of thumb in business; e.g., "80% of your sales comes from 20% of your clients."
Read more here:
http://crossfitvirtuosity.com/blogs/articles/305-the-law-of-the-vital-few
Posted by Jeremy Jones at 9:32 PM | Comments (11)
November 9, 2008
081110 MONDAY
Mike, Kassie, Chris, Ramon, Shane, and Emily hit it hard.
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads used each round to comments.
Video by Coach Rip, "Intro to the Squat":
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Article From 'Power Athlete's Mag':
Interview with Coach Greg Glassman By Tyler Hass
Greg Glassman is the founder of CrossFit, an exciting training protocol and way of life that is rapidly gaining popularity in a wide variety of sports. He also publishes the CrossFit Journal. I am excited to offer a free issue to all of the readers of Girevik Magazine, entitled "What is fitness?". It is an incredible read and will surely change and challenge your views on the topic. . .
Post thoughts to comments.
Posted by Jeremy Jones at 7:16 PM | Comments (12)
November 7, 2008
081108 SATURDAY
The elusive Craig. The slave driver behind the 'Suffer on Saturday' class (with Jenny V and Jasmine outside 'enjoying' the class)
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
(compare to October 6th - 081006 -by clicking here)
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A GREAT article from Robb Wolf at CrossFit Norcal summarizing why we take the stance on nutrition that we do:
NorCal Nutrition: Are We Crazy?
You might have noticed that the nutrition approach we recommend at CrossFit NorCal is a bit...oh, shall I say, contrarian? Where the USDA, AMA and the rest of the Government sponsored entities recommend grains and legumes as the base of the diet, we recommend lean meat, fruits, vegetables, nuts and seeds.That’s crazy, right? aren’t we going to die from heart disease and cancer if we eat meat? How will we ever get fiber if we don’t eat grains!? I mean, fruit and veggies...what have they got to offer?! I’m being fecetious here, I hope you get that. I do understand our recommendations fly in the face of what we are told to eat from nearly every source you can find...what’s the deal? Well...the deal is, our nutritional approach, a diet the attempts to emulate that of our paleolithic ancestors, is without a doubt the best route to optimized performance and health. Big claim? Yep, but easy to back up. Folks start with us, tweak their food, then look, feel and perform better. Every measurable bio-marker such as cholesterol, triglycerides or blood pressure improve...depression resolves. It just works, because this is the way we are wired to eat. But hey, what the hell do I know? I’m just the crazy guy in the shed telling people to do weird stuff like sleep more, take fish oil and increase their protein intake. How could I possibly be right about this? Well...here are a few interesting things for y’all to consider . . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:39 PM | Comments (6)
November 3, 2008
081104 TUESDAY
Trying to coordinate a 'group shot' in a crowded bar halfway through the night is never an easy task.
Can anyone list who is in this photo from the gym, and what their costumes are?
DCF Workout:
10-9-8-7-6-5-4-3-2 and 1 reps for time of:
Burpees
Sit ups
Pull ups
Post time to comments.
Burpee Demo Video with Zack Pine and Eva T (two of my heroes):
CrossFit Mainpage:
Rest Day
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Article:
The skinny on "Post Workout Nutrition" From Robb Wolf.
The idea of a PWO meal containing carbs (and protein) is to take advantage of a period of time in which the muscles are particularly insulin sensitive. We can fly nutrients into the muscle “under the radar” via a mechanism called “non insulin mediated glucose transport”. Amino acids are also taken in during this time and may play a synergistic role in both glycogen repletion but also decreasing inflammation that accompanies hard training. Said another way, you recover from exertion faster. So, what should ya eat? . . .
Click here for the full article.
Posted by Jeremy Jones at 9:23 PM | Comments (16)
November 2, 2008
081103 MONDAY
Your fearless leaders: Craig: "El Diablo", Rob: "The Phantom", and JJ "THOR!"
DCF Workout:
Deadlift: 5, 5, 5, 5, 5
Post loads to comments.
CF Workout: "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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Article From Keith Wittenstein at CrossFit Virtuosity:
"So you want to be a Fire Breather?"
"They say you have to walk before you can run. Similarly, if you want to be a fire breather, then first you have to be a good air breather. It amazes me that so little attention is paid to breathing. Breathing is so vital to life and to performance that I think it requires at least a minimum of attention. Breath is life. We can stop eating and exercising for long periods of time and survive. However, if you stop breathing for 20 minutes the game is over. As far as I know there are two involuntary activities that we can voluntarily control. The first is blinking the eyes and the second is breathing. Controlling your eyelids is perhaps useful to keep you awake while reading this little article but controlling the breath can have real exciting consequences for your training and your life."
Read the whole article at http://crossfitvirtuosity.com/blogs/articles/296-so-you-want-to-be-a-fire-breather
Post Thoughts to comments.
Posted by Jeremy Jones at 8:56 PM | Comments (8)
October 30, 2008
081031 FRIDAY "Happy Halloween!" and "Happy Birthday Mark!"
+++5:30 and 6:30 CLASS CANCELED TONIGHT FOR HALLOWEEN PARTY+++
Happy Birthday Mark!
Workout: "Mark's Funky 40"
400m run
40 Pull Ups
40 Box Jumps (20" box)
40 HandStand Push-Ups
40 Walking Lunges (no weight)
40 Pushups
40 Knees To Elbows
40 Good Mornings
40 Double Unders
40 Burpies
400m run
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And here is an article especially pertinent to Mark from 'The IF Life':
Prevent Alzheimer's with your diet
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We'll see you all tonight at the Party!
Posted by Jeremy Jones at 7:55 PM | Comments (14)
081030 THURSDAY
Mitchel, Meg, Jenny V, and Cobi knock out some 'knees to elbows'
Diablo CrossFit Workout:
Overhead Squat
5, 5, 5, 5, 5
Post loads to comments.
Video: Coach Glassman explains the Overhead Squat.
CrossFit mainpage workout:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Video: Andy Petranek does Angie in 12:23 (with pretty damn good form).
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Article:
Robb Wolf writes about his Mass Gaining Experiment.
I went from a very scrawny 163 to a much stronger, although chubby 180. My strength improved a bunch but I really do not consider 5×5 efforts “strength” work. Too much fatigue, too little neuro activation and specificity. That considered, I think I have a shot a really increasing my strength levels with some focused work in this area. . .
Post thoughts to comments.
Posted by Jeremy Jones at 12:16 AM | Comments (13)
October 27, 2008
081028 TUESDAY "JT"
We can thank Mike M for this one.
Workout: "JT"
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. (First posted 6 July 2005)
21 - 15 - 9 rep/rounds for time,
Handstand Push Ups (or leg assisted HSPUs, band assisted, or Dumbbell overhead press)
Ring Dips (or band assisted, fixed bar, or bench dips)
Push Ups (or knee push ups, or box push ups)
Post time to comments.
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Article (for those of you who haven't already caught it):
MSN - CrossFit: The Fast Furious Workout Craze
If your gym suddenly looks like a cross between a gymnastics studio and a Marine Corps boot camp, chances are it's offering CrossFit classes. This fitness craze that's swept the nation in recent years was developed by a former gymnast in Santa Cruz, California, named Greg Glassman. The grassroots movement started with Glassman's rudimentary Web site on which he posted a daily workout routine (officially known as the "workout of the day" or simply the "WOD"). A dedicated following of police officers, firefighters and military types soon discovered the workouts, and from there, the wave just kept growing. Now, CrossFitters (as devotees are called) number in the thousands, and gyms across the country are offering this intense workout program. . .
Post thoughts to comments.
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Our Halloween Party is just a few days away! Have you got your costume yet? I already know that Trainer Nate is going as a character from a movie that involves, bowling balls, painted toenails, and a very important rug.
A prize will be awarded to the first person to guess who he is going to be (and if you already know you are disqualified).
Post your costume to comments (unless you want it to be a surprise, then you should drop a hint).
Posted by Jeremy Jones at 7:12 PM | Comments (17)
October 26, 2008
081027 MONDAY
Holly squat jumps while Dustin. . . I don't know what Dustin is doing.
Workout:
As many rounds as possible in 20 minutes of:
10 Squat Jump (full squat: crease of hip below knee cap, to jump: touch target 12" above reach)
20 Sit ups
30 Double Unders
Post number of rounds and fractions of the last round completed to comments.
Video:
Anthony Bainbridge from CrossFit Federicton doing Tabata squat jumps (Hint: he and Jodi are badasses):
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Article:
From Mike O'Donnell's "IF Life"
Keeping an 'Energy' Log for Daily Success
There are days which we feel full of energy, happy, love life…and then sometimes there are days in which we may feel down, tired, depressed, or just uninspired. I think most of us would like more of days full of great energy and outlook, so what can we do? Well one thing is we need to see what in our lives is actually helping to give us that happiness, energy, positive outlook and also to see what is not. We need to become aware in our moments of positive and negative energies to see what is really influencing them. Only from that can we define what factors are important to us, and which ones we need to just let go of.How do we do that? Well we keep an energy log/journal. Try it for a couple weeks and you may be surprised at the results. . .
Posted by Jeremy Jones at 8:14 PM | Comments (8)
October 19, 2008
081020 MONDAY
"A Few" DCFers encourage 'Super Bryan' while he tackles Karen.
Workout (From the CrossFit Mothership):
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
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Article:
Fatty Acids link to Alzheimers
Tests on mice showed that reducing excess levels of the acid lessened animals' memory problems and behavioural changes.Writing in Nature Neuroscience, the team said fatty acid levels could be controlled through diet or drugs. . .
Scientists from Gladstone Institute of Neurological Disease and the University of California looked at fatty acids in the brains of normal mice and compared them with those in mice genetically engineered to have an Alzheimer's-like condition.
They identified raised levels of a fatty acid called arachidonic acid in the brains of the Alzheimer's mice.
Post thoughts to comments.
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BIG GIRLS DON'T CRY CHALLENGE RESULTS!
JJ - First (actually . . . 6th overall)
Jorgy - Second (7th overall)
Stavros - Third (9th overall)
Super Bryan - Fourth (12th overall)
Super Shannon - First (about 5th for overall women)
Here is a link to a picture of the overall scores (although it is somewhat blurry):
Big Girls Don't Cry Challenge 2008 Results
(and here is another copy that is might be clearer)
Here is a listing of the results:
Men:
Place Name FRAN KAREN GRACE TOTAL
1 Jason Khalipa 0:02:23 0:05:08 0:01:49 0:09:20
3 Brandon Banks 0:03:26 0:06:31 0:02:00 0:11:57
2 Daniel Hester 0:03:12 0:07:09 0:01:49 0:12:10
4 Tyler Begiebing 0:04:25 0:06:39 0:02:13 0:13:17
5 Herm Blancaflor 0:03:09 0:08:20 0:01:59 0:13:28
6 Jeremy Jones 0:03:18 0:08:03 0:02:55 0:14:16
7 Josh Jorgensen 0:03:59 0:07:23 0:04:30 0:15:52
8 Jason Feudale 0:03:48 0:08:31 0:03:50 0:16:09
9 Stavros Kalorgirou 0:04:07 0:08:21 0:04:02 0:16:30
10 Paul Perez 0:05:39 0:08:31 0:02:55 0:17:05
11 Anthony Camacho 0:05:19 0:08:39 0:03:10 0:17:08
12 Bryan Stornetta 0:04:45 0:07:55 0:04:38 0:17:18
13 Chris Stroud 0:04:13 0:09:08 0:04:30 0:17:51
14 Lucas Robinson 0:07:48 0:07:36 0:03:08 0:18:32
15 Armando Arroyo 0:04:39 0:10:00 0:03:53 0:18:32
16 Dave Cohodes 0:05:34 0:09:29 0:04:06 0:19:09
17 Kirk Wu 0:06:48 0:08:23 0:04:21 0:19:32
18 Josh Johnson 0:05:21 0:08:37 0:06:31 0:20:29
19 Dalbir Atwal 0:06:58 0:09:55 0:04:29 0:21:22
20 Jason Luk 0:05:31 134 DNF 0:05:51 #VALUE!
21 Gary Neil 0:07:34 146 DNF 0:05:12 #VALUE!
22 Connor Banks 0:03:51 0:07:06 DNF #VALUE!
23 Bruce Kaabipour 0:09:05 130 DNF 0:07:11 #VALUE!
24 Dan Hay 0:09:33 127 DNF 0:09:47 #VALUE!
25 Larry Pastor DNF 109 DNF 0:09:05 #VALUE!
Women:
Place Name FRAN KAREN GRACE TOTAL
1 Candace Hamilton 0:03:27 0:08:34 0:03:31 0:15:32
2 Michaela Xavier 0:05:04 0:07:50 0:04:46 0:17:40
3 Jenn Carlos 0:05:09 137 DNF 0:05:18 #VALUE!
4 Breanne Feudale 0:05:05 103 DNF 0:05:14 #VALUE!
5 Shannon Storneta 0:08:13 127 DNF 0:06:38 #VALUE!
6 Stef O'Brien 0:08:27 137 DNF 0:07:08 #VALUE!
7 Smita Jandaur 0:08:46 143 DNF 0:08:48 #VALUE!
8 Ritu Riyat DNF 133 DNF 0:04:49 scaled #VALUE!
9 Carmen Mendez 0:07:32 103 DNF Scaled 0:05:51 Scaled #VALUE!
10 Veronica Vellanueva 0:07:28 Scaled 79 DNF Scaled 0:04:57 Scaled #VALUE!
11 Jan Areepitak DNF 72 DNF 28 DNF #VALUE!
12 Christine Dacanay DNF 114 DNF 0:6:38 Scaled #VALUE!
NICE JOB DCF!
Posted by Jeremy Jones at 9:06 PM | Comments (12)
October 16, 2008
081017 FRIDAY "Quarter Gone Bad"
From left to right - Yvonne, Liz, Mountain, Sarah, Jaz's friend, Vicky, and Jamie behind the rower. These ladies know how to party.
Workout: "Quarter Gone Bad"
5 rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
(Thruster load can be scaled down, and weighted pull ups can be scaled down to strict or band pull ups if needed)
Post total number of reps to comments.
Video: Quarter Gone Bad in action
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Article:
10 REALLY good reasons why you shouldn't miss out on sleep.
You may literally have to add it to your to-do list, but scheduling a good night's sleep could be one of the smartest health priorities you set. It's not just daytime drowsiness you risk when shortchanging yourself on your seven to eight hours. Possible health consequences of getting too little or poor sleep can involve the cardiovascular, endocrine, immune, and nervous systems. In addition to letting life get in the way of good sleep, between 50 and 70 million Americans suffer from a chronic sleep disorder—insomnia or sleep apnea, say—that affects daily functioning and impinges on health. Consider the research . . .
Post thoughts to comments.
Posted by Jeremy Jones at 9:29 PM | Comments (7)
October 14, 2008
081015 WEDNESDAY
Our very own Stavros and Darren are down fighting the fires in LA (as well as DCFer Julie D, and others - not shown obviously). Stay safe down there everyone!
Workout:
As Many Rounds as Possible in 20 minutes:
5 Handstand push ups (head below your hands at the bottom if possible)
10 knees to elbows
20 double unders
Post rounds and fractions of rounds completed to comments.
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Pictures from the "Raw Center for Strength" Fitness and Health Expo are up in our Flickr Page!
Here are a few highlights:
Darren Scored the best of the DCFers with a 12:32 (the top scorer Donny Shankle got 12:08, and he had completed a form of the course before). You can also see DCF'er Chris W watching in the background.
And yes. . . you might have already seen the trophy at the Shed. You are looking at the 2008 RAW Center for Strength Hotdog eating champion - Jeremy Jones. CrossFit prepares you for everything.
And here is a video of the final "eat off" of two hotdogs as fast as you can (to break a 3-way tie):
More Pictures and Videos can be found here.
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Here is also a bonus Video of California Strength's Martin Pashov Cleaning and 'nearly' jerking 200 Kilos (440lbs) after a brief warm up (i.e. he did it as a quick demo). Martin is lifts in the 105K weight class (230lbs)
Posted by Jeremy Jones at 9:19 PM | Comments (7)
October 13, 2008
081014 WEDNESDAY
Mark, JJ and Darren all competed in a fitness event hosted by the "Raw" Gym here in Walnut Creek. Pics and an article should be up soon.
Workout:
5 rounds for time:
10 Overhead squats (95lbs)
15 Kettlebell swings (1.5 pood, 54lbs)
20 Wall ball (20lb ball, 10ft target)
Post time to comments.
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Article from Scott Kustes at "Modern Forager":
Does Red Meat Cause Colon Cancer
I was involved in a discussion recently where the statement of “red meat causes colon cancer” was spoken. Figuring that to be a gross over generalization, I decided to do some sleuthing and see what the record shows regarding red meat and colon cancer. I meandered over to Google, typed in “red meat” and came up with a screen full of search results. Of the first five hits, four are irrelevant (a comic strip called “Red Meat” and a honky tonk band called…”Red Meat”) and the fifth is to Wikipedia. . .
Post thoughts to comments.
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Diablo CrossFit Halloween Party!
DCF is co-sponsoring a very 'exclusive' Halloween party on Friday Oct 31st at "Class" (1321 Locust St). The party will run from 7pm to midnight.
More details to follow soon (a lot of promises today huh? -jj)
Download file">Download Flyer by clicking here.
Posted by Jeremy Jones at 10:42 PM | Comments (7)
October 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)
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 29, 2008
080930 TUESDAY "Elevation"
Donna hitting the 8' mark during her fight gone bad wall ball.
Workout:
Workout: "Elevation"
In 20 minutes, try to accumulate as many feet of "Elevation" as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).
Rope Climb: 6 foot and up = 11 / 6 foot and under = 12
Muscle Up (bar or rings): 5 / 4
Pull Up: 2.5 / 2
Ring Dip: 2 / 1.5
Box Jump (same for both heights): big box = 3, med box = 2, small box = 1
Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5
Post total number of "Feet" accumulated in the 20 minutes.
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Article from Scott Kustes at Modern Forager:
Eight ways to lower your testosterone
. . .For those wondering what role testosterone plays in the body, here are just a few of the irritations brought about by this hormone: enhanced libido, increased energy, increased production of red blood cells and protection against osteoporosis. And who would want all of that stuff? Not me! Read on to learn the ways you can make sure you keep your testosterone levels as low as possible, ensuring a lack of sex drive and low energy levels. . .
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CrossFit One World does "Century Gone Bad". I am so jealous.
(Video may not be WSFS. . . I guess it depends how your work feels about people doing pull ups, drinking beer, and yes, vomiting.)
Posted by Jeremy Jones at 9:12 PM | Comments (20)
September 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 16, 2008
080917 WEDNESDAY "Diane"
Rhodes loves deadlifts so much, he cries when he does them.
Workout: "Diane"
21 - 15 - 9 rep rounds of
225lb deadlifts
Hanstand Push ups
Post time to comments.
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Article:
Living Healthily Makes You Live Longer (DUH! . . .but here might be one example why -jj)
Among 24 men asked to adopt healthy lifestyle changes for a US study in The Lancet Oncology, levels of telomerase increased by 29% on average.Telomerase repairs and lengthens telomeres, which cap and protect the ends of chromosomes housing DNA.
As people age, telomeres shorten and cells become more susceptible to dying.
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Benchmark Check Up:
The year is coming to a close very quickly and it is time for everyone to check on their goals for 2008.
Here are some previous posts regarding goals for the year:
And for those of you who haven't been around long enough. . . it is time to choose your three benchmarks to be completed before the end of the year. The requirements are that you choose at least one for each category:
1. Gymnastics (example 5 consec muscle ups, 30 consec pull ups, 10 hspus, etc)
2. Strength (double bodyweight deadlift, CFT 1000, strict press body weight, etc)
3. Metabolic Conditioning (sub 4 Fran, sub 20 Filthy Fifty, sub 4 min DCF Newbie, etc)
Then work as hard as you can to achieve that goal by the end of the year.
Post them here if you haven't got them listed on one of the older posts already. Do it now. It is important that you do it publicly. We will encourage and help you.
You have got to the end of the year to get them done, so don't cheap out and pick easy stuff. Go big, but realistic. You will be amazed what you can accomplish with a deadline (as opposed to a 'resolution')
Posted by Jeremy Jones at 9:22 PM | Comments (14)
September 7, 2008
080908 MONDAY
Darren Rosten with Tony Budding at the CrossFit Cert at CrossFit One World (Jeremy and Jax Jones visiting Sunday afternoon on the right).
Darren was paying close attention to Adrian Bozman's lecture on CF programming (seriously, I had to get his attention so that he would give me the horns for the photo).
Darren repping the horns in the middle again. You can also see old DCF regulars Burton and Charmane (Char is on Burton's shoulders) as well as Dustin Joseph in the crowd as well (all in the center pic). We hope to see you all again at the Shed soon!
Workout: "Grace"
135 lb Clean and Jerk, 30 reps for time.
(Power cleans and push presses allowed: i.e. "overhead anyhow")
Post time to comments.
Video: Crossfit Signature Workout Grace... 135 lb Clean and Press performed in Austin TX
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Quote:
“I say to you, this morning, that if you have never found something so dear and precious to you that you will die for it, then you aren’t fit to live.You may be 38 years old, as I happen to be, and one day, some great opportunity stands before you and calls upon you to stand for some great principle, some great issue, some great cause. And you refuse to do it because you are afraid.
You refuse to do it because you want to live longer. You’re afraid that you will lose your job, or you are afraid that you will be criticized or that you will lose your popularity, or you’re afraid that somebody will stab or shoot or bomb your house. So you refuse to take a stand.
Well, you may go on and live until you are ninety, but you are just as dead at 38 as you would be at ninety.
And the cessation of breathing in your life is but the belated announcement of an earlier death of the spirit.
You died when you refused to stand up for right.
You died when you refused to stand up for truth.
You died when you refused to stand up for justice.”
-Dr. Martin Luther King, Jr.
From the sermon “But, If Not” delivered at Ebenezer Baptist Church on November 5, 1967.
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 PM | Comments (8)
September 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 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)
August 31, 2008
080901 MONDAY - Happy Labor Day
++ NEW CLASS SCHEDULE FOR SEPTEMBER!! ++
From left to right: Brian Nesmith, Jeremy Jones, Jax Jones (being held), and the great Dan John at the 2008 Highland Games in Pleasanton.
Dan imparting some wisdom upon Jax and I:
And this is me enjoying some Haggis:
Workout: "Manual Labor"
Perform as many rounds as possible in 30 minutes of:
100m Farmer Carry (45lb dumbbells for men, 25lb dbs for women)
20 Sledge Hammer swings (16lb sledge for men, 10lb sledge for women)
20 Virtual Shoveling over 1' barrier (45lb bar +45lb plate for men, 25lb plate for women)
50m tire flip (men - large tire, women - smaller tire)
50m sled drag (tire sled on asphalt, men - 53lb, women - 35lb)
Post rounds and fractions of rounds completed to comments.
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Article:
Children in Great Britain are rewarded at Fitness Camp.
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 PM | Comments (9)
August 30, 2008
080831 SUNDAY "FGB Fundraiser team website is up!"
Jasmine nailed her first kipping pull up last week (you can see by the expression on her face that it took a lot of concentration).
Workout:
Perform 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute and so on until you can no longer complete the number of thrusters in the allotted minute.
advanced: 135lb, intermediate: 95lb, beginner: 65lbs
Post load used and number of rounds completed to comments.
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Article:
Blackberries slow cancer by altering hundreds of genes
The carcinogen affected the activity of some 2,200 genes in the animals' esophagus in only one week, but 460 of those genes were restored to normal activity in animals that consumed freeze-dried black raspberry powder as part of their diet during the exposure.
Post thoughts to comments.
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Below is a link to the Diablo CrossFit Fight Gone Bad Team web page. People wishing to participate at The Shed should register on the 'Athletes for a Cure' website and sign up for the DCF team.
Athletes for a Cure Website for Diablo CrossFit Link
Do it right away so you can invite lots of your friends and family to contribute to the cause. Spectators for the fundraiser are encouraged and there will be prizes and food as well as the event itself.
Make sure you mark your calendar on Saturday, September 27th!
Posted by Jeremy Jones at 6:24 PM | Comments (13)
August 29, 2008
080830 SATURDAY "New Clock"
+++NO MUAY THAI TODAY!+++
+++TODAY's 12:00h CFIT CLASS & 13:00h OLY CLASS ARE ON!!+++
+++SUNDAY: 12:00h CROSSFIT CLASS!+++
+++LABOR DAY: 10:00h CROSSFIT CLASS ONLY!!+++
Everyone needs to thank Dave (second from left) for getting DCF a nice new digital timer/clock. No more mini stop watches for class. It should be easy for everyone to see where they are at every class workout.
Workout:
Deadlift 10, 8, 6, 4, 4, 4
Strict Press: 10, 8, 6, 4, 4, 4
Alternate between exercises. Each set should be heavy enough to be near failure.
Post loads to comments.
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143rd Scottish Highland Games This Weekend at the Alameda Fairgrounds in Pleasanton.
Post below if you went or plan on going.
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Article:
Study: Vibration 'exercise' slows weight gain.
Post thoughts to comments.
Posted by Jeremy Jones at 9:35 PM | Comments (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 (16)
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 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 18, 2008
080819 TUESDAY
Stavros posted a 1:05:15 in a sprint distance Triathlon with ZERO training. Way to represent DCF Stav!
'It felt good to be passing guys on $5000 bikes.' - Stavros
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Workout:
Snatch grip deadlift 3, 3
Clean grip deadlift 3, 3
Mixed grip deadlift 3, 3
Sumo deadlift 3, 3
Each set should be your (or near your) 3 rep max for that particular deadlift variation.
Post loads to comments.
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'Bravest' students do not cheat
I wonder if the people who are attracted to CrossFit are also the minority of 'brave' people. -jj
Posted by Jeremy Jones at 8:28 PM | Comments (13)
August 16, 2008
080817 SUNDAY
Luca took the Muay Thai class on a field trip to Marrtinez. This is a picture of Dustin and Luca representing DCF with their Sweat Demon Shirts.
Workout:
Come to Diablo CrossFit for our Friends and Family day. Games, workouts, clinics, don't worry, there will be plenty to do while you are here
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Meg gets her first pull ups (yes, she get's more than one her first time!)
Posted by Jeremy Jones at 9:08 PM | Comments (6)
August 14, 2008
080814 THURSDAY
+++ Bring your favorite Health, Nutrition, and Fitness Books (2 or 3) to the Friends and Family Day so that people can can check out what to read +++
Darren doing some tire flips while everyone watches from the shade.
Workout:
4 rounds for time,
Run 400m
Rest 2 minutes
Post total time to comments.
Afterward, practice weighted ring dips 5, 5, 5, 5, 5
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Article:
Part 2: What Happens To Your Body When You Fast? - Playing With Hormones (from Scott Kustes again).
Last time, we started looking at the physiological effects of fasting. I first looked at it from the perspective of energy production. As we saw, fasting has several effects on hormones, such as glucagon, epinephrine, and adrenocorticotropic hormone (ACTH). These hormonal effects allow the body to tap into its stored energy reserves so you can keep on trucking. Today, I want to look at a few additional hormonal effects. Part of the problem we run into is that studies thus far have been done on long-term fasting of multiple days, whereas we’re more interested in the short-term effects of Intermittent Fasting. So we’re going to have to do some educated theorizing. . .. . .If we look at growth hormone (hGH) and insulin-like growth factor (IGF), we also see increases during fasting. As Robb pointed out, these two hormones “are crucial in actions such as tissue repair, hypertrophy, DNA repair, lypolysis, and, to some degree, strength.” That seems to bode well for those of us engaged in intense activity and could explain why so many people report improved workout recovery while IFing. And while IGF has been linked to some forms of cancer, animals tested on IF protocols have shown increased IGF levels, but decreased levels of disease. . .
Post thoughts to comments.
Posted by Jeremy Jones at 12:43 AM | Comments (14)
August 12, 2008
080813 WEDNESDAY "Anne's Testimonial"
Anne's testimonial:
"What has Crossfit done for me?
Well, yes, I've lost 50 lbs and 3-4 clothing sizes, so buying a new wardrobe has been fun. . .
But not having to go to a chiropractor for back and neck pains is even better.
There's pain in Crossfit, for sure, but the kind you earn and feel good about...the pain of accomplishment. See, it's not just about looking cute, it's about feeling amazing.
Feeling lighter, faster, more agile...getting my reflexes back!
At 37, I thought my aches and pains and slowness were from getting old. Nope, it's from carrying around what is the equivalent of kindergardener, all the time. Now, at 38, I feel healthier and fitter than when I was in my 20's, and my 19 year old daughter can barely keep up.
There are many things I love about Crossfit but the first thing is that there are no limits.
You think you've hit a limit and you come back a week or 2 later and you go even further or faster. I told people I did 600 squats total the past week and they looked at me like I'm insane...and I'm thinking "I could have done more".
The other thing I love most about Crossfit is that I'm never alone.
I've taken classes at other gyms and there can be 50 people in a room, but we weren't working together or helping each other or challenging each other. Not so with Crossfit...whoever is there that day is cheering you on and pushing you, or they may be the person you are trying to beat...total interaction.
Anyway, thank you JJ, for introducing me to a better living...and to being better to myself!"
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Workout:
"FrAnnie"
21 - 15 - 9 reps for time
Thrusters
Pull ups
Double Unders
Abmat Sit ups
Post time to comments.
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Article from Scott Kustes' Website "Modern Forager"
Part 1: What Happens To Your Body When You Fast? - Energy Production
As you know, I’m a big fan of intermittent fasting, but this is an area of it that I’ve never really looked at. I’m going to break this into several posts because there’s a lot going on here and I don’t want to burden everyone with a novella. Today, we’ll look at how the body handles energy production during the fasting period, a good starting point given that, when you get down to it, an energy source and water are the only two requirements for the body to operate. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:52 PM | Comments (18)
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)
080807 THURSDAY "2 Minute Defense"
"Travmeister" goes head to head with the workout "2 minute defense"
Workout: "2 Minute Defense"
5 rounds at 135lbs -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Then rest 2 minutes
Then. . .5 rounds at 135lbs -
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Post total time to comments.
Video from CrossFit HQ of Pat Barber doing this WOD:
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Another Great Article from Mary Rigney at CrossFit Rockwall
Eat More, Weigh Less
I'm not eating much, I'm hungry, and I'm not losing weight.
If you've ever tried to lose weight, you've probably been in that dilemma before. What gives? It's time to take a look at what you're eating, rather than how much. You'll be surprised by how many calories some "small" meals contain. Let's compare a typical day of meals and see where you are missing out. . .
Read complete CrossFit Rockwall food article here.
Post thoughts to comments.
Posted by Jeremy Jones at 12:51 AM | Comments (10)
August 3, 2008
080804 MONDAY
It has been a week or two since we have seen the Wolfman. Where has he gone?
Workout:
Deadlift
3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (that's 10 sets of 3). Keep adding weight each round.
Post Max load to comments.
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Article:
Obesity prevention efforts should begin at age 2
"More research is needed to determine the causes of early obesity including "information on family history and the dietary and exercise habits in infancy,"
Exercise habits in infancy!? That is just ridiculous. How about the dietary habits of the parents! -jj
Post Thoughts to Comments.
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FGB III is set for Saturday, September 27, 2008
Athletes For a Cure and the Wounded Warrior Project: Fight Gone Bad Fundraiser
Here is more Fight Gone Bad Videos from previous year fundraisers: Click here
Are you interested in participating at DCF?
Please post in comments.
Posted by Jeremy Jones at 7:56 PM | Comments (8)
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 31, 2008
080801 FRIDAY
Kevin is one of our younger fire breathers that slays WODs daily (and you wouldn't realized how young he is if you only saw his workout times).
Workout:
As many rounds as possible in 15 minutes:
1 deadlift, 1push press, 1 back squat
2 deadlifts, 2 push presses, 2 back squats
3 deadlifts, 3 push presses, 3 back squats. . .and so on.
Post number of rounds completed to comments.
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Article:
Exercise Pills Increase Stamina (no, not the pills that fill everyone's spam box.)
"Almost no-one gets the recommended 40 minutes to an hour per day of exercise - for these people, if there was a way to mimic exercise, it would make the quality of exercise they do more efficient."
40 minutes to an hour a day!? Where did they get that statistic? That is a lot of working out. -jj
Post thoughts to comments.
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Some of you might have noticed a little link in the upper left of the main page that says "DCF Records". Go up and find it. . .good.
Logs It All is a website for logging things, and they have a whole database for CrossFit workouts (the ones that reoccur like the Girls and Heroes, as well as each and every CFmainpage one that shows up). Bill Patton who runs logs it all even posts the top 20 in the comments section many times a 'regular' shows up on the CrossFit mainpage.
For example from "Helen" on Tuesday:
median all (391 reporting):10:30
median women (29 reporting): 12:11
top 20 all:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] damon stewart 7 mins 10 secs M 31 168 WasatchCrossfit.com
[2] Ricky Frausto 7 mins 11 secs M 30 150 CrossFit Omaha
[3] Phillip (Raze) Pound 7 mins 24 secs M 25 245 The Body Lab
[4] Darren Ellis 7 mins 30 secs M 33 174 CrossfitNZ
[5] brendan gilliam 7 mins 35 secs M 31 190 Crossfit North Santa Cruz
[6] Tyson Patrick 7 mins 44 secs M 22 172
[7] Stavros Kalogirou 7 mins 44 secs M 32 180 Diablo Crossfit
[8] Darren Rosten 7 mins 47 secs M 28 213 Diablo Crossfit
[9] Jonathan Burns 7 mins 49 secs M 30 205 Northwest Crossfit
[10] josh jorgensen 7 mins 51 secs M 20 195 diablo crossfi
Notice anything?
We are doing pretty good, but I want to blow up Logs It All with Diablo CrossFit athletes. So go get an account, and make sure you update it when you do one of the workouts available there.
Posted by Jeremy Jones at 10:23 PM | Comments (5)
July 30, 2008
080731 THURSDAY
Our very own Moises represented DCF at his department's Sheriff's Challenge and placed 5th out of 30 (with a pulled hamstring on the last 1.5mile run)! Nice work Mo (he promised us pics soon).
Workout:
5 rounds for time,
200m run
20 pull ups
20 box jumps
20 push ups
20 knees to elbows
Post time to comments.
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Zen Habits has a great post on how to reclaim your time:
“The really efficient laborer will be found not to crowd his day with work, but will saunter to his task surrounded by a wide halo of ease and leisure.” - Henry David Thoreau
Are there a hundred different things you wish you could do with your life someday — anything from exercising to meditation or yoga to writing that novel you always wished you could write to reading more to relaxing and watching the sunrise?But perhaps you never have the time, like most people.
The truth is, we all have the same amount of time, and it’s finite and in great demand. But some of us have made the time for doing the things we love doing, and others have allowed the constant demands and pressures and responsibilities of life to dictate their days. . .
Click Here to read the article
Post thoughts to comments.
Posted by Jeremy Jones at 7:17 PM | Comments (9)
July 29, 2008
080730 WEDNESDAY
Not only did Meg just nail her first kipping pull up, she and hubby Darren (yes THAT Darren), just left for Africa to do some aid work for a few weeks.
Workout:
Front Squat
Weighted pull up
3,3,3,3,3,3,3,3,3,3
Alternate between exercises, rest as needed between sets, and keep adding weight until you reach or reach near failure.
Post loads used to comments.
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Article(s):
New York City adds Double Dutch jump roping as school sport
And that pesky Fructose is always fence hopping into the rock concert of the body:
Limiting fructose may boost weight loss
The researchers found that lipogenesis, the process by which sugars are turned into body fat, increased significantly when as little as half the glucose was replaced with fructose. Fructose given at breakfast also changed the way the body handled the food eaten at lunch. After fructose consumption, the liver increased the storage of lunch fats that might have been used for other purposes."The message from this study is powerful because body fat synthesis was measured immediately after the sweet drinks were consumed," Dr. Parks said. "The carbohydrates came into the body as sugars, the liver took the molecules apart like tinker toys, and put them back together to build fats. All this happened within four hours after the fructose drink. As a result, when the next meal was eaten, the lunch fat was more likely to be stored than burned.
Post thoughts to comments.
Posted by Jeremy Jones at 8:55 PM | Comments (8)
July 25, 2008
080726 SATURDAY
Dustin doing some Parkour in last Saturday's Class (notice the large boxes for vaulting in the photo as well).
Workout:
Back Squat
5,5,5,5,5
Weighted Dip
5,5,5,5,5
Alternate between exercises. Add weight each round until you reach your 5 rep max.
Post loads to comments.
Then a few rounds of : "CrossFit Golf" from BTB Fitness
(Everyone can thank Mark L for the new game).
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Article:
Rock Drummers need the stamina of top athletes
. . .He found that during a performance, his heart averaged between 140 and 150 beats a minute, peaking at 190, levels comparable to other top athletes. . .
. . He said: "Footballers can normally expect to play 40 to 50 games a year - but in one 12 month period, Clem played 90-minute sets at 100 concerts."Footballer find playing a Champions League game once every two weeks a drain, but these guys are doing it every day when they are on tour. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:01 PM | Comments (2)
July 24, 2008
080725 FRIDAY "Shootfighting Summit Next Weekend"
Rodil represent'n at the Robb Wolf Nutrition Cert in San Francisco (Hint: Look for the DCF Horns gang sign).
Workout: Fran (or her Fat sister)
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
OR
"FAT Fran" (done with a 20 lb weight vest)
Three rounds, 16-12- and 8 reps, for time of:
115 pound Thruster
Pull-ups
Post which lady and time to comments.
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Article:
Olympians pick the "perfect" athlete
“The perfect athlete is any athlete who has the drive, the desire to participate and the will to achieve and succeed,” says gymnast Olga Korbut, who won four Olympic gold medals and two silver medals for the Soviet Union at the 1972 Munich Games and the 1976 Montreal Games. “Everyone who has ever tried out for their school team, was lucky enough to put on a uniform, participated in intramural activities, or just went onto the field, the court or the arena and gave it their all – no matter the outcome – is the perfect athlete.”
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Event: Shootfighting Summit - August 1, 2, 3
ISFA Shootfighting Summit II - MMA / Mixed Martial Arts Training Seminar with Shootfighting founder Yoshiaki FujiwaraTrain with the worlds best in the martial arts, and founders of modern mixed martial arts ( MMA ) in a 3 day camp! Your instructors are: From Japan, Yoshiaki Fujiwara (Carl Gotch's 1 protoge and the instructor of names like Bart Vale (UWF, PWFG & ISFA), Shamrock (UFC), Suzuki & Funaki (Pancrase), Takeda (Rings), etc.) and Yuki Ishikawa (Pride & Battlearts). From Florida, Bart Vale. ISFA Sr. Instructor and host Robert Yard. Pre-Register at any of the Tracy's Karate Studios located in Davis, Vacaville, Fairfield or Vallejo, CA.
For more info go to www.tracyskaratestudios.com or www.myspace.com/tracyskaratestudios
You can also talk to me directly (in person or via email) and I can try and get you a deal (there is already discounts for Law Enforcement Officers that I know I can help you get). -jj
Posted by Jeremy Jones at 8:35 PM | Comments (12)
July 23, 2008
080724 THURSDAY
Anne 'gets some' with one arm kettlebell swings
Workout:
5 rounds counting reps (or calories)
1 minute row
1 minute squat cleans (95lb, 65lbs)
1 minute box jumps (20in box)
1 minute rest
Some people might notice the similarity to Fight Gone Bad, the scoring is very similar. Count total reps for each exercise for each round (use calories for the row). Add up all reps for score.
Post score to comments.
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Kieth Wittenstein from CrossFit Virtuosity has written a great article about meeting the challenges of life.
The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything either as a blessing or a curse.
-Carlos Casteneda
You must have all seen "The Karate Kid" by now. Think about Daniel-san. Mr. Miyagi made him do ridiculous things like wax his cars when he was supposed to be teaching him Karate (remember: "wax on, wax off!") It seemed totally unrelated to the task at hand and downright unfair, but Daniel-san obliged. Finally it was revealed to him that these tasks were part of his training. . .
By Keith Wittenstein.
Posted by Jeremy Jones at 8:29 PM | Comments (11)
July 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 11, 2008
080712 SATURDAY "GRIP SOME" and Shed Music
Rodil not only did a great job of cheering on 'Team Firebreathers' at the CrossFit Games, he also won the drawing for a set Ironmind Vulcan Racks! (and nice work with the DCF shirt and devil horns).
Ironmind is a great company that makes great products. In the past I bought two books by John Brookfield from them, and when they were at the games I went ahead and picked up two of their "Captains of Crush" Grippers (Number 1:140lbs and Number 2:195lbs). Craig liked them so much he picked up another Number 1 for The Shed! Try to close the thing when you get a chance. You'll earn a new respect for grip strength and the people who can close the Number 3 (at 280lbs), and the four people in the world who can close the Number 4 (with a skull crushing 365lbs)!
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Workout: "GRIP SOME!"
As many rounds as possible in 20 minutes
10 snatch grip deadlifts 185 lbs for men, 135 lbs for women
10 knees to elbows
1 rope climb (15 feet)
200m farmer carry 45lb dumbbells for men, 35 for women
Post rounds and fractions of rounds to comments.
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Shed Music - This is your chance to listen to what you want.
Please post in comments some songs you wish to hear at The Shed when you are working out. I need artist, and song (and version if there is multiple versions). Just the artist or album won't work.
If the songs are appropriate, I will purchase them to play at The Shed while everyone is working out.
If you don't make any requests, you can't complain about what comes on during your workout.
Posted by Jeremy Jones at 8:53 PM | Comments (5)
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 (17)
July 7, 2008
080708 TUESDAY
Ok so the results are out, we know who the best of the best are, but what about the rest, are they not worth mentioning? What about the stories withing the story, what about our own Carry Warner,for example she never did Deadlift 185#, not even once, before the games, she did it 25 times.
What about Stavros Kalogirou, he ripped every single one of his calluses of both hands and still kept going on the pull-ups bar, slipping on his own blood.
Yes it was great to see OPT in action or Jolie, but I had more fun watching the rest grinding it out and achieve P.R.s
the look on their faces as they finished the work. Every one gave 110%, and I think they all got something back, some personal accomplishment, some training tips,some ideas, for sure some great memories, to bring back to their boxes and start building on it for the next year's games.
I for once already can't wait.
Lose your Breakfast with Luca:
In honor of the games lets do our on scaled version of them
21 Thrusters (95#,65#)
21 Pull-Ups (chest to the bar)
1 min rest
3 Rounds for time of
5 Deadlifts (275#, 185#)
10 Burpees (your thighs and chest must touch the floor, and you must clap your hands while in the air)
1 min rest
800m run
Post times and comments.
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Article:
Doing this one simple thing made people loose TWICE as much weight as dieters who didn't do it. Can you guess what it is?
"The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6 kg). But those ________________ six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not _____________________..The average age of people in the study was 55."
Posted by at 9:30 PM | Comments (12)
July 3, 2008
080704 "Happy Independence Day"
+++THE SHED WILL BE CLOSED FRI, SAT, SUN+++
Stavros and Darren will be kicking ass at the games in Diablo CrossFit's Honor this weekend.
Friday July 4th 9am workout:
"Thrusters and pull ups" aka "Snooty Fran"
21-15-9
Chest hitting bar pull ups (aka "chest ups")
Thrusters
Both exercises should be performed using the standards from the CrossFit Games.
Post time to comments.
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Directions to the Games:
FOR CORRECT DIRECTIONS TO THE GAMES AND TURN BY TURN PICTURES CLICK HERE
Posted by Jeremy Jones at 7:31 PM | Comments (16)
July 1, 2008
080702 WEDNESDAY
+++GO TO THE CROSSFIT GAMES BLOG FOR COMPETITION DETAILS WED NIGHT+++
+++REMINDER: The Shed will be closed Friday, Saturday, and Sunday for the CF Games. Anyone who would like to meet us there will receive a free workout.+++
Sheriff Bryan had to stop by and give Jorgy (above) and Rick (below) speeding tickets. . .
For doing "Fran" in sub 3 minutes and the "Filthy Fifty" in sub 14 minutes!!! F-ing Strong work guys!
Workout: 2 rounds for time,
50 doubleunders
40 pull ups
30 lunge steps with two dumbbells (alternating R,L) women: 25lb dbs, men: 45lb dbs
20 Deadlifts, women: 135, men: 225
10 Handstand push ups.
Post time to comments.
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Load up on your good cholesterol to avoid Alzheimer's
The researchers found that people with low levels of HDL were 53% more likely to suffer memory loss compared with the people with the highest levels of HDL.
Post thoughts to comments.
Posted by Jeremy Jones at 9:21 PM | Comments (19)
June 22, 2008
080623 MONDAY
Carry Overhead Squatting the Slosh Pipe.
Carry will be representing DCF at the CrossFit games. If you aren't going to make it to the games, make sure you wish her luck (and stay out of her way when she's training, she'll run you over).
Workout: Rotate through each exercise, add weight each round as needed.
Back Squat 5, 5, 5, 5, 5
Strict Press 5, 5, 5, 5, 5
Deadlift 3, 3, 3, 3, 3
Post loads to comments.
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Articles:
Vitamin D evidence
"Studies increasingly are suggesting the value of vitamin D – often known as the sunshine vitamin, because that’s one way you can obtain it – in everything from bone metabolism to maintaining muscle strength, immune function, reducing hypertension and possibly even playing a role in prevention of cancer and autoimmune disease. "
Sun / Vit D to help fight heart failure
"About 5.3 million Americans have heart failure, a progressive, disabling condition in which the heart becomes enlarged as it is forced to work harder and harder, making it a challenge even to perform normal daily activities. Many people with heart disease or poorly controlled high blood pressure go on to experience a form of heart failure called congestive heart failure, in which the heart's inability to pump blood around the body causes weakness and fluid build-up in lungs and limbs. Many people with heart failure, who tend to be older, have been found to be deficient in vitamin D. . .
The new heart insights add to the growing awareness that widespread vitamin D deficiency—thought to affect one-third to one-half of U.S. adults middle-aged and older—may be putting people at greater risk of many common diseases. Pharmaceutical companies are developing anti-cancer drugs using vitamin D analogs, which are synthetic compounds that produce vitamin D's effects. There's also increasing interest in using vitamin D or its analogs to treat autoimmune disorders. . ."
Posted by Jeremy Jones at 8:53 PM | Comments (7)
June 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 20, 2008
080621 SATURDAY "Anne = Legit"
Anne joined the DCF crew less than a year ago (left). This year she decided to run in the Camp Pendleton Mud Run on June 7th (right). Can you see a difference?
In the next week or so you can expect a full testimonial from Anne, and where those 50 lbs went.
Are you ready to be our next success story?
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Workout: 4 rounds for time
10 squat cleans (95lb, women, 135lbs men)
10 ring dips
200m sprint
Post time to comments.
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Article:
Personally, I think we are going to find out who the world's greatest athletes in the world are on July 5 and 6th at the CrossFit Games. . . But this article is interesting none-the-less (although I don't know about their judge selection). -jj
World's Greatest Athlete? From the Wall Street Journal
"We gave the performance stats and achievement records of 79 male athletes to a panel of 5 judges, and asked them to rank the competitors based on six criteria: speed; vision and reflex; stamina and recovery; coordination and flexibility; power, strength and size; and success and competitiveness. The final category examined success—records held and victories—as well as competitiveness, based on the sport's popularity."
Posted by Jeremy Jones at 9:08 PM | Comments (10)
June 19, 2008
080619 FRIDAY "Fight Gone Bad"
Rodil gets his burpee on in the hot hot Shed. GET SOME!
Workout:
"Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to comments.
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COMPETITION THIS WEEKEND:
Don't forget to go to the CrossFit Unlimited Competition this Sunday, starting at 10am in Milpitas. DCF will have a few people competing and we "donated" a few of our favorite workouts that they are going to put in the hopper.
Not to mention the Barbecue!
Post below if you plan on making it out.
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Article from 60 in 3:
"Health on the Run: How to stay healthy while traveling"
One of the challenges we face in trying to maintain a healthy lifestyle, is what to do when traveling. How do we eat healthy when we’re limited to airport food and business dinners? How do we keep up our exercise routine when we’re on a plane most of the day or in meetings?
Posted by Jeremy Jones at 9:26 PM | Comments (12)
June 16, 2008
080617 TUESDAY "Correct Map to the Games"
++== NO 8AM CF TODAY, NO MUAY-THAI THU AND SAT. BACK NEXT WEEK! ==++
The address for the CrossFit Games site is 275 Dunbarton Rd, Aromas CA 95004, but Mapquest and Google maps have send you to the wrong side of the Freeway (The correct side is the eastern side).
Long,Lat coordinates are: 36.841238, -121.631807
Here is a map from the San Jose Airport to the actual site:
If you'd like to get directions from your house, click here and change the starting destination to where you'll be leaving from. For example it is approximately 1 hour and 36 minutes from The Shed.
Google is so damn thorough (and a little scary), they even have a 'street view' of the site!
(Click 'continue reading' below if you want to see turn my turn photos from HWY 101).
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Workout:
"Fran -tastic!"
3 rounds, rest 2 minutes in-between rounds
Max number of thrusters (115lb men, 75lb women)
Max pull ups
Post numbers to comments.
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Article:
"To determine how ghrelin affects mood, Dr. Zigman and his colleagues restricted the food intake of laboratory mice for 10 days. This caused their ghrelin levels to quadruple. As compared to the control mice, which were allowed free access to food, the calorie-restricted mice displayed decreased levels of anxiety and depression when subjected to mazes and other standard behavior tests for depression and anxiety.
. . .Until modern times, the one common human experience was securing enough food to prevent starvation. Our hunter-gatherer ancestors needed to be as calm and collected as possible when it was time to venture out in search of food, or risk becoming dinner themselves, Dr. Zigman said, adding that the anti-anxiety effects of hunger-induced ghrelin may have provided a survival advantage."
I definitely feel more focused and less stressed when practicing regular "Intermittent Fasting" bouts (16 - 20 hour fasts, approx 3 times a week). I also wonder if the hormone ghrelin plays some part in the greatly increased lifespan that caloric restriction provides. For example, the single greatest factor agreed upon when talking about people living past the century mark is stress - or lack thereof. -jj
Discuss in comments
If coming from the NORTH, when you see the Barn on the left, get in the left lane.
Turn Left Here:
View Larger Map
If coming from the SOUTH, Turn right here:
View Larger Map
Continue on Dunbarton Rd:
And another shot from the road:
Posted by Jeremy Jones at 9:50 PM | Comments (8)
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 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 (9)
June 6, 2008
080607 SATURDAY
Bryan, Carry and Kelly duke it out with Fran.
Workout:
3,3,3,3,3,3,3,3
Alternating between the following two exercise (doing 8 rounds of each)
Squat Clean
Split Jerk
After warming up, work in the 80% of your max single or higher. Add weight each round if possible.
Post loads to comments.
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Article:
Some defects in DNA might be able to be fixed with vitamins and minerals
"Our studies have convinced us that there is a lot of variation in the population in these enzymes, and a lot of it affects function, and a lot of it is responsive to vitamins," Marini said. "I wouldn't be surprised if everybody is going to require a different optimal dose of vitamins based on their genetic makeup, based upon the kind of variance they are harboring in vitamin-dependent enzymes." . . .
"Our soldiers, like top athletes, operate under extreme conditions that may well be limited by their physiology," Rine said. "We're now working with the defense department to identify variants of enzymes that are remediable, and ultimately hope to identify troops that have these variants and test whether performance can be enhanced by appropriate supplementation." . . .
Since this experiment, the researchers have found 30 other variants of the MTHFR enzyme and tested about 15 of them, "and more than half interfere with the function of the enzyme, producing a hundred-fold range of enzyme activity. The majority of these can be either partially or completely restored to normal activity by adding more folate. And that is a surprise," Rine said. . .
Most scientists think that harmful mutations are disfavored by evolution, but Rine pointed out that this applies only to mutations that affect reproductive fitness. Mutations that affect our health in later years are not efficiently removed by evolution and may remain in our genome forever. . .
"There are over 600 human enzymes that use vitamins or minerals as cofactors, and this study reports just what we found by studying one of them," Rine said. "What this means is that, even if the odds of an individual having a defect in one gene is low, with 600 genes, we are all likely to have some mutations that limit one or more of our enzymes."
The subtle effects of variation in enzyme activity may well account for conflicting results of some clinical trials, including the confusing data on the effect of vitamin supplements, he noted. In the future, the enzyme profile of research subjects will have to be taken into account in analyzing the outcome of clinical trials. . .
Posted by Jeremy Jones at 7:52 PM | Comments (0)
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
080602 MONDAY
Friday September 22nd, 2006. Larkey Park, the original home of Diablo CrossFit. Craig is in the middle of Fran in this photo. The next day, he went to the CrossFit certification Seminar and had to do Fran again.
We don't have Craig's time, but my time is posted (and my complaints about the early time as usual) Here.
More interestingly Craig's comments about the cert the following post - Here.
Workout:
Fran:
21 - 15 - 9 rep rounds for time
95# thrusters
Pull ups.
Post time to comments.
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What spurs this nostalgia you might ask. . . the video posted on the CF mainpage of the disassembly of the original CrossFit Mecca in Santa Cruz (found here).
You can read my comment posted to the CrossFit site in the "continue reading" link below.
Finally watched the video. I was putting it off. I was afraid it might be like watching a friend's last moments, or at the very least the last chapter in a phenomenal book.
It did bring a tear to my eye, but at the same time I am so happy for what that place accomplished. So happy for the impact that original 1000 sq feet had on my own life. So happy that now I have the opportunity to spread this CrossFit thing to the masses.
To me, the original CFHQ will always have a special place in my memories. And thanks to the efforts by people like Tony B, we all will have the videos to remind us how truly historic that place was (and we can point the generations to come to the same place we learned).
The closing represents the closing of a certain chapter of CrossFit, but the simple fact that it was time to close - also means that it is time to move onward. The closing isn't so much a ending, but a milestone in the evolution of this amazing endeavor. It is almost like reaching that sub 3 Fran, double bodyweight deadlift, or first pull up for that matter. . . A notable moment to celebrate, not something to be sad over. It is just the beginning.
I can't wait to close my Box because we have outgrown it.
-jj
Posted by Jeremy Jones at 9:37 PM | Comments (17)
080601 SUNDAY
Carry and Bryan can crank out pull ups like nobody's business. When was the last time you tried for max pull ups?
Workout:
3 rounds. 3 minutes rest in-between rounds
Maximum pull ups to failure
Maximum ring dips to failure
Post reps to comments.
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This article is another from Jon Gilson at Again Faster.
Dedication
by Jon Gilson, Again Faster
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes....
Posted by Jeremy Jones at 5:48 AM | Comments (3)
May 30, 2008
080531 SATURDAY
Mike and Jorgy team lifting the big tire. . . Yes it took a few tries.
Workout:
4 rounds
500m Row
125 press to failure, push press to failure, push jerk to failure
rest 1 minute
Post row times and total number of presses to comments.
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Great Article from Lisabeth Darsh at Crossfit Watertown:
I refuse to become one of the walking undead. The unwell. The quitters, the complainers, the crybabies. Those who say “Oh, well, I’m fat” and just accept it. Those who don't even try. Those who won’t get off the couch and on the road to anything but the drive-through. I am so done with them.
Post thoughts to comments.
Posted by Jeremy Jones at 7:11 PM | Comments (8)
May 21, 2008
ANNOUNCEMENTS - BA Throwdown, Memorial Day Challenge, etc
This Saturday May 24th at 10:00 am is the
BAY AREA AFFILIATE THROWDOWN!!!!
Hosted by our brethren at CrossFit Oakland
Words from the hosts: "For the Throwdown this Saturday, we'll be doing a live drawing and creating the workout on the spot. It will involve a gymnastics move, a weightlifting move, and a run of a length to be determined. Oh, and we'll draw the number of rounds and reps, too!
Also, we'll be having a beer-and-barbecue celebration afterwards as well, so even if you don't wanna take part in the Throwdown, come by for some good food and drink. We're asking that everyone contribute $5 to the pot to cover food and alcohol expenses."
Post to comments if you plan on competing, or even if you'd like to attend just to watch and meet some people from other affiliates!
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Monday May 26th:
"TREVOR MEMORIAL DAY CHALLENGE"
Memorial Day at The Shed, Time: 11:00am (unless voted otherwise).
Details here at CrossFit Orange County
From their site:
CrossFit Affiliates, Fire, Police, and Military around the globe will come together to remember the fallen, and to support our sons, daughters, husbands, wives, neighbors, and friends who are in harms way each and every day.
Four member teams will come together for the Trevor Win'E Memorial Day Challenge to participate in a team CrossFit style workout and donate (each team entry fee pays for one cooling vest for folks on the front lines in Iraq or Afghanistan). This workout fundraiser is to support all heroes in our military. The event will be held at a CrossFit affiliate site near you. (Ask your nearest affiliate for more info).
The Donation to participate is $200 per team of four (so, $50 each).
The workout named "Trevor" is:
300 Pull-ups then,
400 Push-ups then,
500 Sit-ups then,
600 Squats
This is a timed team event, so these are accumulative reps. Only two members of the team can be exercising at a time.
Watch the Video here for the "Trevor Workout Demo" executed by the CrossFit Santa Cruz Trainers
CLICK HERE to watch the KABC Channel 7 News story for the 2008 Trevor Challenge at OCFA in Irvine
Please confirm participation in the comments section so we know how many people are willing spill their sweat for those who spill their blood for us. Checks must be made payable to the Trevor Win E Memorial.
(NOTE: The Shed's regularly scheduled classes will be different on Monday due to the Holiday. Please check our Google Calendar ).
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July 5-6, Aromas, Ca
CROSSFIT GAMES
The Games are fast approaching and for those of you who are thinking of signing up and have been delaying. . . NOW IS THE TIME!!!
I have it from a good source that they are going to close registration to to the sheer number of competitors (CrossFit Oakland).
To help spur the those of you that are lagging, consider this. . .
EVERYONE FROM THE SHED WHO ENTERS WILL GET ONE MONTH OF UNLIMITED CLASSES FREE.
Yes, basically that means that if you register by June 13th, you can go to the shed for the entire month just for entering in the games (for those of you too lazy to look at the registration link on the right, the games cost $75 to enter - so basically you get to train as well as enter the games for less than our normal monthly cost).
ENTER NOW BEFORE IT'S TOO LATE!
Posted by Jeremy Jones at 11:45 AM | Comments (18)
May 2, 2008
080502 FRIDAY
Diablo CrossFit Welcomes The Newest J.J.:
Jax Jones, 7lbs 10oz, 21.5in. Born 13:17h., Wednesday, April 30th!
Congratulations Jeremy and Jamie!
Workout: "Jax"
(JJ created this wod a week ago in honor of the punishment Jax was giving Jaime)
All exercises completed with 20lb weight vest.
1 minute ring push ups
1 minute power clean 135 lbs
1 minute box jumps
1 minute rest
5 rounds for time.
Post total reps completed to comments.
Posted by Craig at 6:51 AM | Comments (21)
April 28, 2008
080428 MONDAY
Jimmy and Tito get hammered at 0630.
Workout:
As many times as possible in 20 minutes:
200m run
20 sledge hammer swings
20 wall ball shots 20/10
20 kettle bell swings 53/35
Post rounds and fractions of rounds to comments.
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Article by George Rutherford, assistant trainer at SECT CrossFit in Baltic, CT.
"The Intimidation Factor - Getting THAT person to reach their potential"
CrossFit: It ain't your Grandma's workout…but it can be! All over the world, people are opening CrossFit studios/gyms/dungeons for a variety of reasons. For some, it's to simply have a place to workout without judgment. For some it's a way to bring in others for the purpose of fostering and expanding the community. For others though, CrossFit is not just a lifestyle, but also a livelihood.
Finish reading this article at http://www.sectcrossfit.com/2008/04/intimidation-factor-getting-that-person.html
Post thoughts to comments.
Posted by Jeremy Jones at 8:45 AM | Comments (9)
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)
April 22, 2008
080423 WEDNESDAY "Jax", a couple birthdays, and the FF Challenge
Jimmy and JJ represent.
Workout: "Jax"
Not technically one of the ladies or one of the heroes, we dubbed this workout after the heroic effort that my son Jax is putting my wife through on her last legs of pregnancy.
All exercises completed with 20lb weight vest.
1 minute ring push ups
1 minute power clean 135 lbs
1 minute box jumps
1 minute rest
5 rounds for time.
Post total reps completed to comments.
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"Perls said the secret to a long life is now believed to be a mix of genetics and environmental factors such as health habits. He said his research on about 1,500 centenarians hints at another factor that may protect people from illnesses such as heart attacks and stroke - they appear not to dwell on stressful events.
"They seem to manage their stress better than the rest of us," he said. "
Post thoughts to comments.
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Speaking of Birthdays, today is Team 0600 Kelly's Birthday! She opted to use her birthday to get some 'all too important' sleep, but we can't wait to see her Friday.
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CrossFit Affiliate Article:
The Toughest Two Minutes
by Jon Gilson, Again Faster
Dubbed "the toughest two minutes in sports" by ESPN, the Scott Firefighter Combat Challenge is tailor-made for CrossFitters. The participants, all active firefighters, scale a five-story tower with a 45-pound high-rise pack, pull a second pack up from the ground, rocket back down the tower, and hit every step en route. Picking up a 9-pound plastic hammer, they drive a 160-pound slug three feet along a skid. Abandoning this setup, the firefighters sprint through a serpentine course, pick up a charged fire hose, and drag it thirty feet through a pair of saloon doors. Pulling a handle, they unleash a jet of water on a circular target.
Ten feet distant, 175 pounds of dead weight waits for rescue. Grabbing the man-sized dummy around the torso, the firefighters backpedal fifty feet to the finish line, collapsing to the ground to the sound of a buzzer. The best athletes run the course in under 1:30.
Click here to continue reading. (Link: http://www.againfaster.com/articles/the-toughest-two-minutes.html)
Brandon Cunningham from Patrick Cummings on Vimeo.
Posted by Jeremy Jones at 8:34 PM | Comments (10)
April 16, 2008
080416 WEDNESDAY "Nancy"
Fog of war. (Note to camera man. Don't breathe out while taking photo.)
Workout (From the CrossFit mainpage)
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
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Article:
Click continue reading below for a summary of the tests. (You might see a few of these at the Shed soon).
Post thoughts to comments.
Test Your Limits
The 40-yard dash is one of the best measurements of speed and acceleration, which is why it's a highly regarded test at the NFL combine.
How to do it: You'll need a partner and a stopwatch. Mark off 40 yards on a track or grass field. Get into a comfortable stance âÃà a four-point sprinter's stance is typical âÃà and instruct your timer to start the clock as soon as you move. The clock stops when any part of your chest crosses the finish line.
(Score Yourself (see bottom of article), tally your scores from this and the other tests in each category.)
3 points: 4.49 seconds or less
2 points: 4.5 to 4.99 seconds
1 point: 5.0 seconds or longer
Push Your Limits
Prep your muscles. If you're new to weight training, you'll need to strengthen your connective tissue and improve your muscular endurance before you take on the heavy weights âÃà both to prevent injury and to improve performance. Shaw suggests this game: Pick a card from a deck. If you draw an 8, do eight pushups, eight crunches, then eight split jumps (from a lunge position, jump straight up, switch legs in midair, and land back in a lunge). Rest for 30 seconds to a minute, then pick another card. Repeat until you've gone through 15 to 20 cards. "Do this for a week before lifting heavy," says Shaw.
Get more rest. To grow stronger, you have to train more muscle fibers to fire. Yes, that means heavier weights, but it also means giving your muscles longer breaks. "Your muscles need to recover fully between sets to perform at their max," says Michael Mejia, C.S.C.S., author of Scrawny to Brawny. Try the 5x5 method. For any exercise, use the heaviest weight that allows you to do five sets of five repetitions. Rest for a full 2 to 2 minutes between sets.
Train like you play. In sports, your leg muscles have to support your body weight in a variety of positions, whether you're lunging to your left or planting on your right. Use the single-leg squat to develop sports-specific lower-body strength, suggests Hartman. Stand on a bench with your left foot planted firmly and your right foot hanging off, your toes pointing up. Hold your arms straight in front of you and bend your left knee, keeping your torso as upright as possible. Lower your body until your right heel almost touches the floor. Push yourself back to the starting position and repeat as many times as you can. Do four or five sets with each leg, resting 3 minutes after each.
Number of repetitions
Conversion factor
One-rep max
6 0.17 3 points: More than 200 pounds
7 0.19 2 points: 150 to 199 pounds
8 0.22 1 point: Less than 150 pounds
Test Your Limits
The 300-yard shuttle run is a great measure of sports endurance. Compared with traditional tests of stamina âÃà a 2-mile run, for example âÃà it better gauges the type of endurance that's required for most sports.
How to do it: Set up two cones 25 yards apart. Sprint from one to the other, then back again. That's one repetition. Do six continuous repetitions, for a total of 300 yards, as fast as you can. Then rest for 1 minute and repeat. The slower of your two times is your score.
3 points: Less than 60 seconds
2 points: 60 to 65 seconds
1 point: More than 65 seconds
Test Your Limits
The standing long jump is one of the best measures of total-body power, says Shaw, because it requires dozens of muscles to fire at the same time.
How to do it: Stand with your toes on a line and your feet shoulder-width apart. Dip your knees, swing your arms forward, and jump as far as you can. To obtain your score, measure from the starting line to where the back of your heels landed.
3 points: More than 10 feet
2 points: 8 to 10 feet
1 point: Less than 8 feet
Push Your Limits
Test Your Limits
The T drill measures your ability to change directions while you're moving at your top speed, explains Juan Carlos Santana, C.S.C.S., director of the Institute of Human Performance, in Boca Raton, Florida.
How to do it: Set up cones or towels in the form of a T: 10 yards for the stem and 5 yards out to each side. Start at the base of the T, sprint to the top, side-shuffle 5 yards to the left, side-shuffle 10 yards to the right, side-shuffle 5 yards back to the middle, and then backpedal down the stem.
3 points: Less than 10 seconds
2 points: 10 to 12 seconds
1 point: More than 12 seconds
SCORE YOURSELF:
How Fit Are You?
14 or more points: Congratulations, you're a world-class athlete. Fame and fortune may have eluded you, so don't miss the next best thing: the chance to earn the title of America's Fittest Man.
11 to 13: Nice job. You're the best athlete on your block. Integrate a few of our drills into your workout and you'll be the best at your community center, too.
9 or 10: You're an above-average athlete. That's okay. Larry Bird was above average all the way to the hall of fame.
8 or below: You'll never be like Mike, but you knew that. Do one drill from each of our categories regularly and you'll be in the best shape of your life within weeks.
Posted by Jeremy Jones at 8:40 AM | Comments (8)
March 27, 2008
080328 FRIDAY
Sometimes that Wall Ball target just seems so far away.
Workout:
5 rounds
Back Squat 5 reps
Rope Climb 3 reps (15')
Post time and loads used for back squat to comments.
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Article:
More evidence that the Resveratrol in Red wine is good for you and bad for cancer.
Happy Friday, now go have some red wine (or grape juice).
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More powerful words from Lisabeth Darsh at CrossFit Watertown.
Did you hear the story about the guy who died doing CrossFit? It's true. He didn't go hard enough on "Helen" so his trainer killed him.
All joking aside, CrossFit is one intense MoFo. Usually, your trainer is motivating you to work harder, faster, and stronger and, usually, she/he is right. As CrossFit trainers, intensity is one of our obsessions, along with pull-ups, squats, thrusters, and any of ten thousand other ways to ahem,inflict pain,ahemhelp you to achieve your fitness goals. (Although, like the wonderful t-shirt over at Training Anarchy reminds us: "Obsession is what lazy people call dedication.") We push you to go harder because the simple fact of life is that most people don't go hard enough. Yet we also understand health, recovery, and the human body; so we know that, despite all our clamoring and exhortations, you simply cannot CrossFit at the same intensity each day, no more so than you can breathe the exact same number of breaths each day. (And we've tried counting, believe us. Although it wasn't exactly a full day. We had to get some pull-ups in. And we're really not that obsessive-compulsive.) . . .
Posted by Jeremy Jones at 8:27 PM | Comments (5)
March 22, 2008
080323 SUNDAY "HAPPY EASTER"
Brian Nesmith returned to The Shed for an early morning Fight Gone Bad workout this week. It was good to have him back even if it was only temporary. We expect big things from Brian in the future as he starts his own affiliate!
Workout:
Go hunt easter eggs (or the easter bunny). Whichever suits you best.
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Article:
The Aussies know a few things about dental care apparently.
Posted by Jeremy Jones at 4:51 PM | Comments (7)
March 21, 2008
080322 SATURDAY
Eric and Bryan show two different methods for modifiying the Hand Stand Push Up (HSPU). Eric on the left is using his knees, and Brian on the right is only on his toes. Keeping the hips above the shoulders and the torso as vertical as possible is key.
Workout:
Snatch
3,3,3,3,3,3,3,3,3,3
After warming up with pvc and light loads, start at approximately 60% of your 1 rep max and add weight each round if possible.
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This article is from Lisabeth Darsh from CrossFit Watertown, and it is just so damn good I had to post it here in it's entirety. -jj
Most of us are not Marines or Navy SEALs. Not all of us are cops or firefighters. Most of us don’t live heroic lives or even talk about bravery in any real context. We know little of real need, and less of sacrifice. Instead of facing danger daily, most of us face boredom daily; there is too much of everything in America. We have wants and large appetites. Discipline is relegated to putting half a teaspoon of sugar in our tea, or buying a smaller car to save on gas, or skipping dessert. Like it or not, this is modern-day America. We are not warriors. Yet, within our microcosm of daily abundance, we CrossFit. We willingly subject ourselves to a rigorous, demanding program that brings us to our knees. Why?
Why CrossFit? Why not just go to a globo-gym and use the cupholder on the elliptical and watch the mindless television on the treadmill and push ourselves only as hard as we feel like? Why not take the easy path? Why subject ourselves to an hour of agony each day, alone in our garages, or in a group at an affiliate, driven by some crazed trainer who asks questions like, “Doesn’t that suck?” And when we gasp, “Yes!” she laughs and hoots, “Faster!” Why take the sweat-soaked, muscle-aching, tear-producing, hand-tremoring path of pain and perseverance that goes by the name CrossFit?
Because we must. Because CrossFit hurts. Because it makes us cry. Because it really sucks. Because it is the hardest thing we’ve ever had to do. Because it is the easiest thing we’ve ever had to do. Because we hate it. Because we love it. Because, ultimately, we want to know what courage really is. Because, in all of our time on this planet, we have never once put our lives on the line and learned what it really, really means to be afraid and step forward anyway. Because in the darkest depths of our workouts, in the minute of greatest pain, in that last ten Burpees of the Filthy Fifty, in the last Clean of “Linda”, in that airless, starry moment when we place one foot over the edge of the cliff and walk forward to see if the very clouds themselves will hold us up, in that moment – that moment alone -- we are truly alive.
Matraca Berg sang it best: “Leap. And a net will appear.” That net is us – the person we didn’t know we could be, the warrior within, the conqueror unleashed – that very part of us that forces perseverance, that demands discipline, no matter the consequences. CrossFit brings us to that place inside of ourselves.
In this plush, overfed part of the world that we live in, CrossFit strips us to the bone and lets us see the very marrow of our souls. And what lies there, inside of us, is not always pretty. Sometimes it is a bitter heart, or a quitter’s attitude, or a cheater’s nature. It is raw and revealed and naked. But it is us. It is who we are, who we were, and, most importantly, who we will be if we do not work harder. In that realization of our own inadequacies, however, lies our very salvation. For, within the confines of the Workout of the Day, if we’re lucky, in that moment of dedication and drive, in that frenzy of encouragement, support, and love for our fellow CrossFitters, we also catch a glimpse of our very best selves – and, if we’re observant, we see it in others too. Through our CrossFitting efforts, we see who we could become, with a little more effort, a little more honesty, and a little more courage. Just like a faster 5K time, that better self is within our grasp; if we try hard enough, if we do the work, if we believe. Try. Work. Believe.
This is the true challenge: to use CrossFit to become a better person, not just at CrossFit, but in life. Allow CrossFit to awaken that warrior within and then use this force to make a difference. How do we do this? By not settling for the easy option. By not using the phrase “good enough.” By learning to use -- to live -- words like “serve” and “sacrifice” and “community.” By doing the right thing. Always. Even when it hurts the most. Especially when it hurts the most. By living our lives so that thorough examination of our actions reveals only character, prudence, and honor. By living as a warrior should. Now, more than ever, in this overindulgent society of ours, we need warriors. We cannot continue to expect our warrior class – our Marines, soldiers, sailors, airmen, cops, and firefighters – to bear the entire burden of protecting the very fabric of our society. We all, in small ways, must do what we can in our communities to uphold values like honesty and justice and responsibility. We must be warriors in our hearts, willing to fight for what is right, and to face the enemy, even when the enemy is us. When we CrossFit, maybe in some small way, we take that first step toward mentally joining the warrior class. And then, hopefully, we take another step. Hopefully, we inspire those around us to join us in what could be described as a crusade for a better society, a better nation, and a better world. The future really is in our hands.
Leap. And the net will appear.
Lisabeth Darsh
CrossFit Watertown
Posted by Jeremy Jones at 8:12 PM | Comments (9)
March 20, 2008
080321 FRIDAY
+++ SEE CHANGES TO SCHEDULE ON GOOD FRI & EASTER +++
Ronnie is an awesome fighter who does Shootfighting in the Fairfield and Vallejo area (Check out the "Tracy's Karate Studios" link on our friends list). He stopped by our 0600 class to get some Fight Gone Bad love (you can tell he really enjoys the sumo deadlift high pulls).
Workout:
From CFHQ
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
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Article(s):
It turns out we missed this announcement in January, but set your TiVos to find and record the special "Fit to Live" that aired in January.
When Fitness Means Life or Death: NYT article
If anyone can find some clips, feel free to send them to me at jeremy (at) diablocrossfit.com
(Thanks to Rodil for the heads up)
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An update on Dustin Carter. . .
(click here to watch a video we posted about Dustin a while back).
He is going to the State Championships (click on the link to the left for the full article).
Posted by Jeremy Jones at 8:06 PM | Comments (14)
March 12, 2008
031308 THURSDAY MORNING and "Tommy V"
***FRIDAY 0600 CLASS CANCELED THIS WEEK ***
The Shed's a great place to hang out with common minded friends
Lose your Breakfast with Luca:
10-9-8-7-6-5-4-3-2-1
Box Jumps
Push ups
Squats
Chair dips
Lunges
Post times and comments
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Hormonally intelligent exercise A great article a must read for all CrossFitters. Check it out
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Motivational poster of the day
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*UPDATE*
Sadly, there is another Hero Workout:
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Posted by at 8:30 PM | Comments (7)
March 7, 2008
080307 FRIDAY "CrossFit Total"
Moises is one of the most recent inductees to the Muscle Up Club (a few weeks ago anyway).
Workout:
"CrossFit Total"
Work up to your 1 rep max in the following exercises, taking as much time as needed.
Back Squat
Strict Press
Deadlift
Post loads and combined total to comments.
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Video: Attitude means more than limitations.
(He plays baseball too)
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Article(s):
Low testosterone linked to depression
"A study of about 4,000 men aged over 70 found those with lowest testosterone were three times more likely to be depressed than those with the most."
"They found those men whose level of free testosterone was in the bottom 20% were three times more likely to be depressed than those in the top 20%."
"A previous study of 800 men over the age of 50 found that those with low levels of testosterone had a 33% increased risk of death over an 18-year period than those with higher levels."
"Testosterone replacement therapy has also been shown to help elderly men with mild Alzheimer's disease.
Research has suggested that levels of testosterone in men of all ages are falling."
Exercise prescribed to help depression in UK
Posted by Jeremy Jones at 8:16 PM | Comments (6)
February 29, 2008
080301 SATURDAY
Mo and Jimmy crank out Fran.
Workout:
5 rounds for time of:
* 7 pull-ups
* 7 thrusters (75#)
* 7 burpees
(This one comes from the "Ass Whooping Chronicles" posted on the CF mainpage)
Post time to comments.
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Article:
How the media disses low-carb diets from Dr. Eades
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Woman's Weightlifting Athens Olympics:
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(a great article from Lisabeth Darsh at CrossFit Watertown)
"Why Not Roar?"
"I’m a woman and I’m confused: I love CrossFit even though, according to the dominant theories on women and competition, I should not. CrossFit, with its quasi-military culture, posting of standings, and inherent performance-oriented hierarchy should make me want to run screaming in the other direction toward some scrapbooking club or, at least, a nail salon. (Lucky for me, I don’t like either place. In fact, I’d rather have my nails pulled out than endure another vacuous conversation centering on hair or nails or whether somebody’s butt looks big in a pair of jeans.) CrossFit is a competitive beast. We grunt, lift heavy weights, talk about “snatches” and, when someone fails to meet our standards, we call them the pejorative term for a kitty. I’m not certain this is what our grandmothers would call “normal” behavior for women. . ." (Click the link above for the full article.)
Posted by Jeremy Jones at 7:47 PM | Comments (6)
February 25, 2008
080226 TUESDAY
++SORRY FOR THE LATE NOTICE BUT TONIGHT MUAY-THAI CLASS IS CANCELED++
NEW SPORT, SYNCHRONIZED STRETCHING
Lose your Breakfast with Luca:
For time:
20 shoulder presses (45#/30#) - 2 pull ups
Down to 2 shoulder presses and up to 20 pull ups, decreasing by 2 reps. each round with the presses and increasing by 2 on the pull ups
Post time and comments
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By now everybody knows that I like to listen to '80 music while I work out, what is your work out music, post comments.
Cool core wods video
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Posted by at 8:30 PM | Comments (11)
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 18, 2008
080219 TUESDAY " THE CHAMP "
Josh Jorgensen Champion of the December "Girls & Heros" challenge
Lose your breakfast with Luca:
Practice:
Hang clean(video)
Push press(video)
Push jerk(video)
Overhead squat (video)
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How long has it been since you had a massage or a chiropractic adjustment or a treatment from an osteopath?
Too often we neglect our health by not visiting tactile therapists. These health professionals should be part of your long-term approach to your health and fitness. The treatments the proved can relieve aches and pains, relax your body and mind and put you back into alignment.
Don't treat them as a reward, they should be visited more than your GP.
Any comments?
Posted by at 8:30 PM | Comments (10)
February 15, 2008
080216 SATURDAY "Fast Filthy"
Trainer Nate shows excellent "Post Workout Nap Form". Good job Nate.
Workout:
Do you want to know what it takes to get a 20 minute "Filthy Fifty"?
Try this one on for size:
"Fast Filthy"
Perform as many repetitions as possible in 2 minutes for each of the following exercises:
Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings, 1 pood
Walking Lunge, R,L,R,L steps
Knees to elbows
Push press, 45 pounds
Back extensions
Wall ball shots, 20 pound ball
Burpees
Double unders
Post total repetitions to comments, or post total for each exercise if you can keep track.
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Video: Maybe we should get this instead of hanging our rope back up? Aren't machines great?
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Article:
Probotics may protect endurance athletes from illness
"Probiotic supplements reduce the number and length of infections suffered by long-distance runners, Australian research has found."
". . . Over the four months, all 20 received two month-long courses of pills - one containing the bacterium Lactobacillus fermentum, and the other containing no active ingredients.
All the athletes then recorded any days in which they were suffering from symptoms such as coughs and runny noses.
They then compared the toll of illness across the group, finding a total of 72 days in which people taking the "dummy" pills complained of symptoms.
When the same number of "probiotic" days was examined, only 30 were hit by illness. "
Too bad they only studied endurance runners. They are notorious for being overtrained and under rested (leading to injury and illness), and Professor Jeremy Nicholson does make the good points at the end. But I do hope they are able to do more studies using a more diverse (and larger) pool of athletes in the future. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 8:28 PM | Comments (5)
February 12, 2008
080213 WEDNESDAY "Nate"
Unfortunately, CrossFit has another Hero workout.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Click "Continue Reading" Below for more information about Nate's background.
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Article:
Brian one of our coaches now starting his own branch a ways south of Mt Diablo has been helping with the wrestling team of McNair High School. Now McNair Has it's first league championship.
Congrats McNair, and Congrats Brian!
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From: CAROL SHEA PORTER: HONORING THE LIFE OF CHIEF PETTY OFFICER NATHAN H. HARDY 02/07/08
The SPEAKER pro tempore. Under a previous order of the House, the gentlewoman from New Hampshire (Ms. Shea-Porter) is recognized for 5 minutes.
Ms. SHEA-PORTER. Mr. Speaker, I rise today to honor the life and sacrifice of a patriot, Chief Petty Officer Nathan H. Hardy of Durham, New Hampshire, who was killed in action on Monday, February 4, while serving with the Navy SEALs in Iraq. Nate died doing what he loved. He loved our great country, and his life serves as an example to my State of New Hampshire and to our country.
We also honor the bravery and sacrifice of Chief Petty Officer Michael E. Koch of State College, Pennsylvania, who was killed alongside Nate in Iraq on Monday. They were brothers in arms and will not be forgotten.
After graduating from Oyster River High School in Durham, New Hampshire, Nate enlisted in the Navy on November 4, 1997, with the ambition to become a Navy SEAL. He graduated from boot camp at Recruit Training Command in Great Lakes, Illinois, in January 1998 and in the same month entered Basic Underwater Demolition SEAL training in Coronado, California, Class 221.
Nate was a stellar SEAL, and he lived the life of a SEAL each day. His military awards and decorations include the Bronze Star, two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, Armed Forces Expeditionary Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, Kosovo Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, three Sea Service Deployment Awards, NATO Medal, the Expert Rifle Medal, and the Sharpshooter Pistol Medal.
Beyond being a remarkable SEAL, Nate was a loving husband, a happy new father, a dedicated son, a loyal friend, and a role model to many in New Hampshire and across the country. Nate embodied the ethic of Cincinnatus who, when called upon to serve and defend Rome, gave all of his effort and determination; but when conflict ended, he returned home to enjoy his family and friends. He did not glorify himself as a hero, because true heroes do no such thing. He was as humble as he was brave.
Like Nate, I graduated from Oyster River High School in Durham. Ours is a close-knit community and Nate and his family have played an integral role in its unique camaraderie. I've spoken to many of his friends, and it's clear they will always miss him, but each will carry a piece of him forever. Because he had a passion for so many varied interests, including sports, art, books and music, Nate touched people in different ways. Each one of his circles of friends has a unique perspective on Nate that they call their own because of his eclectic interests. All of them, though, will always feel his love, celebrate his life, and remember his great passion for living.
In addition to his friends, Nate leaves behind his brother, Ben; his mother, Donna, an administrative assistant at the University of New Hampshire; his father, Steve, a professor at UNH; his wife, Mindi; and 7-month-old son, Parker. The community was called upon to support the Hardy family when their eldest son, Josh, died after waging a long battle against cancer in 1993. The Hardys showed courage at that time, and Durham rallied to their support. The community is ready to support them again at this time, united by the memories of this remarkable young man.
Mindi and Parker are especially in our hearts at this time and will always be, even after the immediate pain recedes.
Down the street from this hallowed floor is the Department of Veterans Affairs. On its side stand President Lincoln's words: ``To care for him who shall have borne the battle, and for his widow and his orphan.''
Our patriot, Nate, bore the battle and the people who cared so deeply about Nate will now care for Mindi and Parker. Friends and family will share stories with his wife and son, stories that they will carry in their hearts forever. Parker will know not only that his father was brave, but that his father was a good man, a man of character and conviction.
Nate Hardy enriched our New Hampshire and our country. We were blessed to have him, even for such a short while. May he rest in peace, and may his family find comfort in knowing that he was loved and respected by all.
Posted by Jeremy Jones at 8:21 PM | Comments (0)
February 8, 2008
080209 "Your Very Best"
Watch this video until the end. (I don't know where Ross gets this stuff!)
Next time you are starting a workout, don't hope to get a good time. Just do your very best, every workout, and you will dominate. Don't let your mind defeat you before you have started.
Workout: (From the CrossFit main page)
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments. And compare yours to the times posted on the National Site.
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Articles:
Television causes hypertension in obese kids
"Children watching 2 to 4 hours of TV had 2.5 times the odds of hypertension compared with children watching 0 to <2 hours. The odds of hypertension for children watching 4 or more hours of TV were 3.3 times greater than for children watching 0 to <2 hours of TV. "
Three studies showing video games encourage violence and hostility in young boys
"The authors found that respondents who had more exposure to violent video games held more pro-violent attitudes, had more hostile personalities, were less forgiving, believed violence to be more typical, and behaved more aggressively in their everyday lives."
"It found that children who played more violent video games early in the school year changed to see the world in a more aggressive way, and became more verbally and physically aggressive later in the school year -- even after controlling for how aggressive they were at the beginning of the study. Higher aggression and lower pro-social behavior were in turn related to those children being more rejected by their peers"
Early exposure to violent TV promotes aggression in boys
Get the kids off the couch and into sports and the outdoors. The fate of the civilized world might just depend on it. -jj
Posted by Jeremy Jones at 7:48 PM | Comments (9)
February 7, 2008
080208 FRIDAY
This main website for the graphic is Weight.com. I found it on Ross Enamait's training blog
Workout: (from Eva T's blog)
Run one mile, stop every minute to do 20 air squats.
Post time and number of squats to comments.
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There is a new CrossFit Box in Santa Cruz, brought to you by Eva, Annie, Michele, Robb, and Jim!
With a line up like that, you can expect more big things in the Mecca of CrossFit.
Crossfit Santa Cruz Central.com
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And since Eva's many talents include breaking records, hearts, and plaque buildup. . here is a tooth related article:
Treating your periodontal pockets will help your pocketbook
"Researchers found that cumulative health care costs were 21% higher for those patients with severe periodontal disease than those with no periodontal disease."
Maybe we can start getting the major healthcare providers to start taking dental into account (for their own sake). -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:55 PM | Comments (4)
February 5, 2008
080206 WEDNESDAY
Post WOD cool down. . . Jimmy puts the tire away upstairs.
Workout:
"The Bear" makes a return.
The Bear Complex: Choose a bar weight that you can complete at least one full repetition. The complex is a power clean, front squat, push press, lower the bar behind the head, back squat, push press, lower the bar back to the ground = 1 rep.
As many repetitions as possible in 3 minutes with 3 minutes rest in between rounds. 5 rounds total.
Post the weight used and the number of reps for each round to comments.
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Video: Do you still have excuses?
Dustin Carter is the man.
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Article:
Mississippi Lawmaker wants to ban restaurants from serving fat people
Posted by Jeremy Jones at 8:47 PM | Comments (6)
February 4, 2008
080203 SUNDAY "A big Fat myth"
Clip from a new movie called "Fat Head - You've been fed a load of bologna"
Workout: Complete as many rounds as possible in 20 minutes -
200m run
30 push press (45lb men, 25lb women)
20 walking lunges (25lb dbs for men, 15lb dbs for women)
10 pull ups
Post number of rounds and fractions of rounds completed in comments.
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Article:
Cholesterol appears to be critical for strength and muscle gain
"At the conclusion of the study, the researchers found that there was a significant association of dietary cholesterol and change in strength. In general, those with higher cholesterol intake also had the highest muscle strength gain.
Cholesterol circulating in the blood also appeared to have contributed to greater muscle gain in the participants, Riechman said.
“One possible explanation is through cholesterol’s important role in the inflammation process,” he noted.
“As you exercise, your muscles can become sore because they are rebuilding muscle mass. More cholesterol may result in a more robust inflammatory response. We know that inflammation in some areas, such as near the heart, is not good, but for building muscles it may be beneficial, and cholesterol appears to aid in this process.” "
Posted by Jeremy Jones at 8:22 AM | Comments (3)
February 1, 2008
080202 SATURDAY
Don't mess with this Chick.
Workout:
Max pull ups in one set
Overhead Squat going up in weight each round until failure:
5, 3, 3, 3, 3, 3,
Max pull ups in one set again.
Post most pull ups completed and highest OHS weight used to comments.
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Video:
I guess it is time to sell the bumpers and the rings. . . we need space for a fleet of these chairs! -jj
P.S. yes it is a 'real' "fitness" device.
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Article:
Current training for back pain and "back belts" shown ineffective for worker's back pain
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 PM | Comments (3)
January 31, 2008
080131 FRIDAY
Jon Gilson from 'Again Faster', JJ from Diablo CrossFit, and Ryan Atkins from Crossfit Milwaukee (these are some 'major players' in CrossFit, as well as being fire breathers).
(a couple more pictures from the seminar if you click "Continue Reading" below).
Workout - 4 rounds for time:
10 squat cleans (135lb)
20 sledge hammer swings (10 lb sledge)
10 ring dips
500m row
NO 8 AM TOMMOROW
Post time to comments.
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Video: What's Your Excuse?
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Article(s):
Ketogenic Diet Tames Seizures (full article in "Continue Reading" below)
"Experts stress that the diet can have side effects and should be attempted only under strict medical supervision. Most recommend it only for children with uncontrolled epilepsy who have tried several drugs that failed to reduce their seizures.
"We always want to make it clear to families that we don't see this as a more holistic approach to epilepsy care," "
Why Not!? It says in the article that this diet has been around since "Biblical Times" (and before if you believe in the whole paleo/caveman thing). What is wrong with trying a diet that is perfectly healthy and normal? -jj
Modified Atkins diet can cut epileptic seizures in adults
"Results showed that about half the patients had experienced a 50 percent reduction in the frequency of their seizures by the first clinic visit. . . Side effects linked with the diet, such as a rise in cholesterol or triglycerides, were mild. A third of the patients dropped out by the third month, unable to comply with the restrictions."
What!? These people went from an average of 10 seizures to less than half, and they were unable to comply with the restrictions. Wow.
In the past I have posted articles on how ketogenic diets have been shown to prevent cancer (even in terminal patients). Why are doctors so afraid to prescribe a way of eating that is perfectly healthy and NORMAL? -jj
Post thoughts to comments.
CrossFit Newport Beach Running and Endurance Cert Photos:
Brian Mackenzie lecturing at the CrossFit Running and Endurance Seminar. It was a combination of lecture with Power point and videos, drills, running, workouts, and even video analysis of your own running form.
Some of the people you'll find in this photo are: Eva T. (yes "The" Eva T.), Andy P. (Petranek Fitness), Micheal Latch (Valley CrossFit), C.J .(CrossFit San Diego), and Jon Gilson (Again Faster).
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Diet helps tame seizures
By Sandy Kleffman
STAFF WRITER
Article Launched: 01/29/2008 03:06:20 AM PST
LAFAYETTE -- Without hesitation, Cathy Holt can tell you how long it has been since Noah's latest seizure. The Lafayette mother keeps a running total. Her blond, blue-eyed 4-year-old has been seizure-free for 40 weeks.
That is a life-altering change for Noah, who had been averaging a seizure a week since he was 6 months old. The longest one lasted three hours. Many ended in a hospital emergency room.
Noah tried state-of-the-art medications to control his epilepsy, without success.
A low-tech approach transformed the boy's life -- a strict high-fat, low-carbohydrate diet that defies all good-nutrition recommendations.
Known as the ketogenic diet, it has been around since biblical times and has gone in and out of favor.
Instead of fruits and vegetables, Noah's meals often include heavy cream, bacon and butter laced with cinnamon.
Why and how the diet works remains a mystery.
But Children's Hospital Oakland, Kaiser Permanente, the Lucile Packard Children's Hospital at Stanford and other institutions have put scores of epileptic children on the diet, with varying degrees of success.
Experts stress that the diet can have side effects and should be attempted only under strict medical supervision. Most recommend it only for children with uncontrolled epilepsy who have tried several drugs that failed to reduce their seizures.
"We always want to make it clear to families that we don't see this as a more holistic approach to epilepsy care," said
Karen Amorde-Spalding, clinical nutrition manager at Children's Hospital Oakland. "It comes with its own set of risks and complications."
The risks include serious constipation, kidney stones, gallstones and pancreatitis.
But for some who have tried nearly everything else with no luck, the diet can have a dramatic effect.
A little more than a mile from the Holts, the Cortessis family shares a similar success story.
Five-year-old Niko used to have as many as 25 seizures a day. Sometimes he would have staring spells. At other times, he would suddenly faint, dropping and hitting his head.
His family tried at least five medications, but none stopped the seizures, and they did not like the side effects.
"He was a zombie," his father, John Cortessis, said. "He retrogressed in his language skills, his social skills."
Now, Niko, who has been on the ketogenic diet for nearly two years, has been seizure-free since April 7, 2006.
His parents have just begun the nerve-wracking process of weaning him off the diet, fearful that the seizures will return. Health experts prefer that children not remain on the diet for much longer than two years.
For many children, the seizures will have halted permanently. For others, the seizures return, and experts will continue searching for ways to help them.
The experience has bonded the two Lafayette couples -- Cathy and Bryan Holt and John and Kirstin Cortessis, who were once strangers. They now understand one another in a way few others can.
"Kirstin has become one of my dearest, closest friends," Cathy Holt said.
Niko and Noah are being treated at Children's Hospital Oakland.
The ketogenic diet essentially puts children in a starvation mode.
Normally, the body burns carbohydrates for energy. Without carbohydrates, it starts burning fat.
The liver then produces ketone bodies, which circulate through the body, including the brain, and become concentrated in the blood, said Amorde-Spalding of Children's Hospital Oakland.
The children are placed on a strict diet with about 90 percent of their total calories coming from fat.
Their urine is tested regularly to ensure that it is concentrated with ketone bodies, indicating they remain in a fat-burning stage.
The Bible mentions people fasting to end their fits, which are believed to have been epileptic seizures.
The current ketogenic diet was developed in the 1920s to treat epilepsy but began going out of favor in the 1940s as anti-epileptic drugs became available.
The diet catapulted back into popularity in 1994 when a movie executive who had a child with uncontrolled epilepsy took him to Johns Hopkins medical center. There, a ketogenic diet halted his seizures.
His father promoted the treatment and produced a 1997 made-for-television movie starring Meryl Streep, "First Do No Harm."
The regimen bears some similarities to the Atkins diet, which also puts people in a fat-burning state, but the ketogenic diet is much more controlled.
Families must weigh each bit of food and calculate the proper proportion of fat to carbohydrates. Dietitians such as Amorde-Spalding develop plans to ensure that young people receive enough calories to grow properly.
To start the diet, children often spend three days carefully monitored in a hospital as they switch into a fat-burning stage.
The diet seems to work best in young children, said Dr. Dan Birnbaum, head of neurology at Children's Hospital Oakland.
"It's hard to know whether the diet cures the epilepsy or just stops it so the brain can mature and get beyond the problem," he said.
It may be that the diet changes some biochemical pathways, resulting in improvements for some children, said Dr. Joseph Sullivan, director of the pediatric epilepsy center at UC San Francisco.
"As a result, other chemicals are increased that are known to have anti-seizure effects," he said. "But it's not well understood."
Kaiser Permanente started its program 15 years ago. Among 300 Northern California children it put on the diet, about 20 percent have become seizure-free, and 75 percent to 95 percent have had some improvement.
"It doesn't work for everybody, so it is not a panacea," said Dr. Calvin Wheeler, Kaiser subchief of pediatric neurology in southern Alameda County. "It is not a first-line treatment for seizures."
The diet can put families to the test. Both the Holts and Cortessises locked their refrigerators and pantries to keep their sons from eating prohibited foods.
They also had to make sure well-meaning relatives or neighbors did not slip their child a cookie or piece of cake, which could prompt another seizure.
But the families say the diet has been remarkable and the boys have adapted to the restrictions.
Noah "prays for no seizures," Cathy Holt said
The Cortessises are slowly increasing the percentage of carbohydrates in Niko's diet, hoping the seizures will not return.
"Once you've been there, you don't want to go back," Niko's father said.
Reach Sandy Kleffman at 925-943-8249 or skleffman@bayareanewsgroup.com.
Posted by Jeremy Jones at 7:57 PM | Comments (2)
January 30, 2008
080131 THURSDAY
DIABLO CROSSFITTERS ARE SO FAST YOU CANNOT CATCH THEM ON CAMERA
GOT THEM!!
Lose your Breakfast with Luca:
Today we are strengthening up with some power cleans, build that explosive speed and power
Wod 1 3x5 power cleans
Wod 2 Rose's revenge, for time:
21-15-9
Burpees
Pull-Ups
K-Swing
Post time and comments
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TALK ABOUT ADAPTATION
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Article:
Study explains how protein keeps hunger at bay
Posted by at 8:30 PM | Comments (0)
January 29, 2008
080130 WEDNESDAY
Myself at CrossFit Newport Beach attending the first CrossFit Running and Endurance Seminar, with Jeff Alexander in the background teaching some basics of Trigger Point Therapy.
Promo video for CrossFit Newport Beach:
Great facility, awesome staff.
Workout:
Run six 400m timing each run individually. Rest 1.5 minutes between intervals. Try and maintain the most consistant times.
Post times to comments.
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This article from Mike E.was posted on Sunday, but I wanted to highlight it a little more thoroughly. - Nutrition and Physical Performance from four gold medalists.
Below I pulled out just some of the gems that we also promote. It is remarkable what you can find with literally more than 100 years of gold medal athletic training information.
Excerpts from Billy Mills (1964 Olympic games gold medalist in the 10k - 28:24.4 - the first American to win a gold in the 10k, and a feat that nobody in the western hemisphere has repeated)
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"Know your desires, know yourself, and succeed."
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I incorporated seven components into my training: 1) endurance activities, 2) speed endurance work, 3) sheer speed training, 4) strength training, 5) recovery and rest, 6) focus, and 7) visualization.
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. . .On the basis of my test results, this doctor suggested that I follow a diet higher in protein than my regular dietary pattern. I followed his advice and started taking 75–100 grams of powdered protein supplement daily. At that time I weighed approximately 150 pounds. I believed at the time that I could not get enough protein from my regular diet and that I had to supplement it with powdered protein.
At the time I was taking this high protein supplement, also followed a very simple, traditional, Lakota (Sioux) four- day dietary cycle. Elders on the reservation had told me: ‘‘Billy, why
don’t you do this; this is what we did in the old days. We would eat something from the air, the next day something from the water, the next day something on the ground, and the fourth day something from inside the ground.’’ The Lakota Elders also suggested that I include a color plan with my food pattern that represented earth colors: brown, green, red and yellow foods, they said, would provide me with the best diet. Their advice, of course, meant that I consumed a wide variety of of fruits, vegetables, beans, nuts and seeds.
After following this dietary plan, I observed that my physical and mental toughness increased. My ability to focus on athletic goals—the Olympics—became unbelievable, and my spiritual strength and spiritual empowerment increased many times over and provided me with mental toughness.
__________________________
Excerpts from Bruce Baumgartner (possibly the greatest wrestler in American history with 13 metals in Olympic and world competition)
My belief is primarily in my training. Currently, I train using a three-day cycle. I will have three hard days, when I practice twice a day. On each of these three days I will include in my training weight lifting and cardiovascular activities, which for me means bicycling or Air Dyne, rowing, running and stepping machines. In the aftenoon I do several types of combative wrestling for 30 - 40 minutes.
-
Although I take dietary supplements, I believe that it is best to obtain nutrients from the foods that I eat.
-
If you talk to most competitive athletes, you discover what is best for your body and what works for you. There is no specific key that fits each athlete in the country, no one specific regimen or specific diet that would work for all.
__________________________________
Excerpts from Nicole Haislett (won 3 Olympic golds in 1992 as well as winning golds at the World Swimming Championships, the Goodwill Games, and is a NCAA record holder).
Swimming is a sport in which one cannot rely on distance (i.e., actual number of laps completed in the pool) to loose weight. Most people in the general public beIlieve that swimmers do not have any problem with weight or nutrition, because swimmers train hard. It is true that competitive swimmers will train for up to six hours per day, at least four hours ‘‘churning’’ water during the hardest part of the season. People would expect, therefore, that swimmers burn lots of calories, but there is an interesting issue: elite, competitive swimmers become so very efficient at swimming that their bodies do not respond easily to weight reduction.
-
So I really had no actual recovery in swimming except for Sunday. As a result my teammates and I were always ‘‘broken-down,’’ always experiencing muscle fatigue, soreness and tightness in the legs, and other complaints.
-
Since that time I have not had a soft drink since.
-
Then I participated in the Olympic trials in 1992, and I remember that members of the women’s team at Stanford University followed a program developed by a doctor Sears, and they were eating Biosyn Bars and following his dietary plan. The Stanford team did very well that year, and five women made the Olympic team and broke several records at the trials. Their performance opened my eyes and I thought that I should at least become involved in their approach.
___________________________________
Excerpts from Alfred Oerter (He is the only athlete -EVER- to win four gold medals at four successive Olympiads. And would have won a fifth consecutive if the U.S. hadn't boycotted the 1980 Moscow games).
You take a great risk in inviting somebody that was born in New York City, who lived on the lower East Side, to talk about nutrition. I believe in nutrition and I truly treat my body as a temple.
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I started all this a very long time ago. I was very fortunate to have an eccentric uncle. This man, by most standards, was truly eccentric. When I was 15 years of age he introduced me to things such as brewer’s yeast, desiccated liver and rose hips.
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Throughout my life I have not believed very many people.
If I believed one of my coaches in 1956 when I made my first Olympic team, I probably would not have even medaled at Melbourne. I received a letter from this coach that said . . . look . . . I don’t want you discus throwers, you big, heavy guys, going anywhere near a weight room. I don’t want you lifting weights.
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This presented a problem because I started lifting weights when I was eight years old in New York City. The weights were interesting and exciting. All the old-line immigrant families brought weights over with them, from the Old Country, things of strength, things to lift, things to play with. My buddies and I would go down into the basements of the old tenements in New York, and we would start playing with all that stuff. Our sport was lifting, and it was a strength thing. Lifting was not a complement to another sport. You lifted and you enjoyed it just for what it was.
-
What I am really saying is this: there is a certain common sense that must be obeyed. In athletic competition you cannot look at all of the teaching and all of the learning only—it comes down to the athlete.I have thrown the discus 470,000 times in my life, give or take a few thousand. Not one throw has ever been perfect, and probably 400,000 of those throws were in a meditative state. I would begin a training session and would throw and throw. After an hour, perhaps an hour and a half, there is fatigue and pain. It enters your mind and you wake up in this intense focus environment, only to realize that there may be ten or fifteen people gathered about the area where you have been throwing, and you never realized that they had approached and were watching.
-
Competition in the Olympic Games and in all athletics is an intensely personal activity. Trainers and physicians, nutritionists and physiologists have to teach their athletes to become self-sufficient.
___________________________________
Posted by Jeremy Jones at 8:10 PM | Comments (1)
January 27, 2008
080127 SUNDAY
Flutter kicks by Matt and Heather
Sunday Noon
A Mile Full Of Burpees
Jorgy's treat for the world
16* 100 Meter Sprints
10 Burpees After Each Run
or
Tabata Something Else Full Of Miles
Run1 Mile
Tabata Push Ups
Run1 Mile
Tabata Sit Ups
Run1 Mile
Tabata Pull Ups
Run1 Mile
Tabata Squats
Post Times To Comments
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Article From Mike E.- Nutrition and Physical Performance from 4 gold medalists
This article if full of amazing "gems". It just blows me away that the symposium took place in 1997.
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Video- 100 Burpees
Posted by at 3:00 PM | Comments (4)
January 25, 2008
090126 SATURDAY
DCF's JJ with Matt from Motor City CrossFit where he did the following workout:
12 - 9 - 6
Rep rounds for time of:
Burpee squat clean thrusters (45lbs)
Weighted pull ups (40lbs)
Post time and loads (if modified) to comments.
(aftermath)
With Matt's "encouragement" I was able to finish in sub 10. . . with 9:59:66.
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Article:
Staying active and moderate drinking healthier than abstaining
"Non-drinkers consumed less than one drink a week, moderate drinkers had between 1-14 drinks a week, and heavy drinkers drank 15 or more a week."
"Within each level of physical activity, non-drinkers had a 30-31 per cent higher risk of IHD compared to moderate drinkers. However, non-drinkers who had a moderate or high level of physical activity had a reduced risk of IHD of 31 and 33 per cent respectively compared to physically inactive non-drinkers. People who drank at least one drink a week and were physically active had a 44-50 per cent lower risk of IHD compared to physically inactive non-drinkers."
I have been saying this all along! -jj
Post thoughts to comments.
Posted by Jeremy Jones at 11:34 PM | Comments (2)
January 9, 2008
080110 THURSDAY "Diablo's Shame"
Back in November of 07 CrossFit One World and Diablo CrossFit went head to head in an impromptu lunch workout. Freddie and Jolie beat Craig and I handily (although there is some debate on the number of additional reps completed by the DCF crew. . . and yes we are sore loosers).
The original workout was completed as a team workout where only one person at a time is allowed to do that particular exercise, but the exercises can be completed in any order the team wants.
Original - 2 person team, completed for time:
12 rope climbs
50 thrusters with dumbells totaling bodyweight
100 deadlifts with bodyweight
Here is the epic video:
To make this workout for one person we cut the reps in half and call it
"Diablo's Shame" - For time:
6 rope climbs
25 thrusters with dumbells totaling half bodyweight
50 deadlifts with bodyweight
If your rope breaks like ours did (see below), then sub 60 pull ups for the rope climbs.
Post time to comments.
Our rope was attached to a sheet metal beam using multiple loops of nylon tubing (2100lbs test strength). The nylon was abraded by the beam and it snapped when I was about half way up. Other than some bumps and bruises from the fall, the metal 'eye' at the top shredded my thumb (as well as spraining it pretty good). I guess I am just lucky the thing didn't hit me in the face.
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Article:
"On 1 Jan 2008 I walked 6.5 miles in freezing weather"
It is interesting how a little bit of competition can get people moving, and coming from a CrossFit background, I totally understand where this guy is coming from (as should the rest of you CFers). "Men will die for points."
I applaud Nike not for the device (not very revolutionary), but for adding the competition aspect. Great idea, and something that the Concept 2 rowing people have been doing for years. Check out the Concept 2 website for details. -jj
Posted by Jeremy Jones at 8:51 PM | Comments (5)
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)
December 28, 2007
071228 FRIDAY "Benchmarks"
++ SPECIAL WOD TONIGHT: "In-N-Out Helen" 1800hrs. ++
("In-N-Out Helen" stems from our colleagues at CrossFit Los Altos doing "In-N-Out Fran"):
Email "info (at) diablocrossfit" if you want to participate (so we know how many burgers to get).
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0600 Workout:
"Diane"
21 - 15 - 9 for time:
Deadlift 225 lbs
Handstand push ups
Alternate workout:
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
"S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage."
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An example of an original benchmark.
The year is coming to a close. Did you finish your goals? Did you stick to your 'resolutions' for 2007?
You can read my thoughts on 'resolutions' from my post last year:
070103 Wednesday - New Year, More changes
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.
Posted by Jeremy Jones at 9:34 AM | Comments (113)
December 17, 2007
071217 MONDAY
Jimmy demonstrates amazing patience and strength as he is the only one at The Shed able to do a Turkish Get Up with the Slosh Pipe.
As many of you now know, December is "Girls Gone Wild" month at The Shed. Many of us are trying to do as many of the 'girl' workouts, hero workouts, or other CrossFit 'classics' as possible before the end of the month.
Today the 0600 class we did the "Filthy Fifty" (see the Sunday workout for the full description).
On the menu for later is
"Elizabeth"
21 - 15 - 9 reps for time:
135lb clean
ring dips
Post time to comments.
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Gary Taubes Lecturing at UC Berkeley
Gary Taubes is the author of "Good Calories, Bad Calories" and is a major player when it comes to presenting research regarding low carb diets.
You can read his pivotal NYT article here.
And you can check out what I think is the "End all, Be all" proof to quell the low carb nay-sayers at the Berkeley University lecture page here. Just send this link to them. You can watch it streaming or save it. . . just so you know - its 1 hour and 48 minutes long and 181 MB.
And thanks to Robb Wolf for the tip! (he is so my hero -jj)
Posted by Jeremy Jones at 9:32 AM | Comments (6)
December 6, 2007
071206 THURSDAY
Josh's twin sister, Georgina, showed up at the Shed for some ring work sporting a DCF lady's T. A former Olympic Gymnast, her career was cut short after failing several mandatory drug tests.
DCF WOD
Cool one from Nate's Tuesday evening class:
200m Farmer's Walk (Men 45# dbs / Ladies 25#)
5 Man Makers
200m Waiter's Walk (Men 45# plate / Ladies 25#)
5 Man Makers
200m Run
5 Man Makers
Manmakers: Men 35# / Ladies #15
Post Time & Weights To Comments.
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Thanks, Matt B:
U.S. Marine Corp's Mameluke sword.
Marines & Swords Part 1, WSJ Story
Gifts for tribal sheiks who had teamed up with U.S. forces to fight radical Islamists.
Posted by Craig at 10:37 AM | Comments (7)
December 5, 2007
071205 WEDNESDAY "Kelly"
Craig "blowing off" a little steam post Kelly this morning.
Workout:
"Kelly"
5 rounds for time:
400m run
30 box jumps (24" box)
30 wall ball shots (20lb ball 10 ft)
Post time to comments.
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Video:
Here is a recent video from Mike's Gym (Coach Burgener's Gym) from the American Open in Birmingham Alabama as well as some bonus training stuff at the end.
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Articles:
Link between Marathon Runners and Skin Cancer
Signs of brain shrinkage in soccer players
and Art De Vany's Top Ten Reasons Not To Run Marathons
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 AM | Comments (11)
December 4, 2007
071204 TUESDAY
Brian attempts a 42 inch box jump.
_____________
Tuesday Evening 1900
5 x 5 front squat
Post weights to comments
Tuesday Morning 08:00 Wod with Luca
Today's WOD was a MURDER!!!:
21-18-15-12-9 reps for time of:
Deadlift
Hang Power Clean
Front Squat
Push Jerk
The rules are: you can chose your weight , you can rest in between sets
but you cannot drop the bar during sets, if you do you start from the top of the set.
Post time to comments.
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Article:
Low Carb Diet Reduces Inflammation and Blood Saturated Fat
Post thoughts to comments.
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CrossFit Allstar and otherwise heroic Fem Fatal Eva T has come out with her own calendar.
With Eva being a bona fide CrossFit hottie as well as a performance idol to many aspiring women, I expect this calendar to fly from the shelves and be in CF gyms small and large across the globe.
You can order it here at the Aasgaard Company Website (a GREAT source for materials such as Coach Rippetoe's books as well as much much more).
Posted by at 9:19 AM | Comments (10)
November 28, 2007
071128 WEDNESDAY "BarTendaz" and "CrossFit Total"
These guys are from www.bartendaznyc.com and they promote Physical Fitness, Alcohol Awareness & Self Empowerment through exercise and community.
Workout:
"CrossFit Total"
Working up to a one repetition maximum for each lift:
Back Squat, 1rep
Strict Press, 1rep
Deadlift, 1 rep
Add up the weights for each one repetition maximum for your "CrossFit Total".
Here is a link to a PDF regarding the CFT and the idea behind the creation of it.
Post your numbers for each exercise and the total to comments.
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Hump Day Article:
Too much sugar turns off the genes that control the sex steroids.
"Estimates suggest North Americans consume 33 kg (72.8 lbs!)of refined sugar and an additional 20 kg (44.1 lbs!) of high fructose corn syrup per person per year."
Post thoughts to comments.
Posted by Jeremy Jones at 10:15 AM | Comments (6)
November 24, 2007
071125 SUNDAY
Jimmy & Kellie and their company, Soldier Fight Gear along with the North American Mixed Martial Arts Expo and the U.S. Marine Corps, are gathering Toys for the annual Toys For Tots. So, bring your unopened toys to Diablo CrossFit before Friday, November 30, and they'll be sure needy children get those toys before Christmas.
Sunday WOD
A Mile Of Burpees:
16 Rounds Of:
Run 100m
10 Burpees
Post Time To Comments.
Posted by Craig at 8:53 PM | Comments (3)
November 14, 2007
071114 WEDNESDAY "Chain Gang!"
Jimmy, Jorgy and Kellie demonstrating the Chain Gang Movements.
Workout:
"Chain Gang"
As many times as you can in 20 minutes:
20 sledge hammer swings (16lb sledge for men, 10lb for women)
10 virtual shovel lifts (oly bar with one 45lb plate for the guys, 25lb bar with 15lb plate for the ladies).
100m farmer walk (100lbs total for the dudes, 70lbs total for the dude'ttes)
Post number of rounds and fractions of rounds to comments.
(This was our first incarnation of 'Chain Gang', we have some modifications in mind for the future. Primarily a 800m run at the end as an 'escape' and possibly more sledge swings).
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Also, don't forget about our grand opening this Sunday! We would really appreciate it if you would email us (or comment here) if you plan on going and how many you plan on bringing.
(this flyer is for our "Fire Charging" brethren. The action photos are from our very own Stavros when he was fighting the fires down in southern California).
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"Hump day" Article:
Study debunks myth that women want sex less than men
Post thoughts to comments.
Posted by Jeremy Jones at 1:12 PM | Comments (7)
November 13, 2007
071113 TUESDAY MORNING
0800 WOD w/Luca
Rick the Fireman and Ryan started out with some burpeepalooza:
with a continuous clock you do 1 burpee the first min., 2 the second, 3 the third .....to 10 minutes. Next, Med-Ball Clean technique and then moved on on our WOD:
30 reps each of:
K-Bell S.D.H.P 50lb
Row(Cal)
Med-Ball Clean&Jerk
Push-Press 25lb
BoxJump
Burpees
Post time to comments.
Finish with planks for abs. Good work both of you gentlemen. See you on Thursday.
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Article:
This picture is of two identical twins at 23 years of age. Ewald trained in the field events, and Otto trained for long distance running. (got this from Art De Vany's Blog, where he talks about gene expression through exercise).
Which physique would your rather have?
Also from De Vany's Site: Marathon runner who invented the "Powerbar" and made millions died of a heart attack at age 51. Link
Post thoughts to comments.
Posted by at 9:25 AM | Comments (3)
November 9, 2007
071109 FRIDAY "Elevation"
Our "Team 6" Firebreathers midway through the "Elevation" workout (Rick got a nice rip doing pull ups and bar muscle ups).
Workout:
"Elevation"
In 20 minutes, try to accumulate as many feet of "Elevation" as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).
Rope Climb: 6 foot and up = 12 / 6 foot and under = 11
Muscle Up (bar or rings): 5 / 4
Pull Up: 2.5 / 2
Ring Dip: 2 / 1.5
Box Jump (same for both heights): big box = 3, med box = 2, small box = 1
Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5
Tally up your reps for each movement and add it all up for a total score.
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Article:
Lack of sleep may lead to fatter kids
Post thoughts to comments.
Posted by Jeremy Jones at 11:10 AM | Comments (7)
November 8, 2007
OPEN HOUSE!
For all of you gym rats and garage hermits waiting in the wings. . . NOW is the time to get all your lazy butts to Diablo CrossFit. If you have been standing idly by, waiting for a time to check us out (without drawing too much attention to yourself), this is the event to do it at.
For all of the regulars (and not-so-regulars), this is a change to bring your family and friends to have a look at uber-hardcore gym known as "The Shed".
Posted by Jeremy Jones at 4:37 PM | Comments (5)
November 6, 2007
071106 TUESDAY
Craig & Jeremy on the bookends with Freddy and Jolie from CrossFit OneWorld - shortly after a "friendly" affiliate challenge wod at this weekend's CrossFit Certification. Freddy & Jolie kicked our butts (more on that in comments)! CrossFit One World is in Union City and is hosting a Stretching Seminar on Saturday, Nov 10 @ 1:00PM. Visit their site for details.
CrossFit WOD: BackSquat 1-1-1-1-1-1-1 reps
Post loads to comments.
DCF WOD - Luca
For time:
Box Jumps 25-20-15-10-5
Kettlebell Swings 15-15-15-15-15 (20kg)
PushPress 5-10-15-20-25 (65lb)
Complete one set of Box Jumps, move to KB Swings for one set, then one set of PP, repeat.
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Freddy & Jolie at CrossFit One World (Union City) challenged Jeremy and Craig to a wod during a lunch break at the Santa Cruz Certification.
DCF vs CFOW
Each team must complete the following:
12 Rope Climbs
50 Dumbell Thrusters - 1/2 Body Weight
100 Deadlifts - Body Weight
Team members may not do same exercise at same time.
CFOW spanked us! I confess a weakness in the rope climb (I did 4 and ripped up my hands - JJ did 8 - thx buddy). We nailed the Deads, but think there was a miscount (not enough to give us victory). Brutal wod, nonetheless - it took me at least 45mins to recover. Freddy and Jolie are metcon badasses!.
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So, which fat is good fat?
Article: Out With the Trans Fats, In With a Whole Lot of Others
By Julie Jargon, Wall Street Journal, Nov 6, 2007
Food companies are scrambling to replace trans fat in everything from french fries to cookies, but health experts worry that what's good for the nation's heart might be bad for its waistline.
HEALTH JOURNAL, WSJ: November 6, 2007
Out With the Trans Fats, In With a Whole Lot of Others
By JULIE JARGON
Food companies are scrambling to replace trans fat in everything from french fries to cookies, but health experts worry that what's good for the nation's heart might be bad for its waistline.
Trans fat is created when hydrogen is added to vegetable oil. The resulting ingredient, known as partially hydrogenated vegetable oil, is what makes french fries crispy and croissants flaky. But trans fat's effect on cholesterol -- it raises the bad kind and lowers the good -- has made it a food-industry villain.
Ever since the Food and Drug Administration required food companies to disclose the amount of trans fat in their products last year, the industry has been searching for replacement ingredients. Kraft Foods Inc., the world's second-largest food manufacturer by revenue, has removed trans fat from numerous products, including Oreo cookies, Wheat Thins crackers and Jell-O pudding snacks. PepsiCo's Frito-Lay has eliminated trans fat from all of its chips.
So what's going in food instead of trans fat? Some food makers are going back to ingredients high in cholesterol-raising saturated fat, such as palm oil, palm kernel oil and coconut oil. In Kellogg's Eggo blueberry waffles, for example, trans fats have been replaced with palm oil and palm kernel oil, while Oreos now contain "palm oil and/or canola oil."
Kraft says that while the saturated fat content of Oreos is higher, the overall fat content is the same, at 7 grams per serving. "The effort wasn't just about removing trans fat, but about keeping the nutrition profile the same," says spokeswoman Laurie Guzzinati.
Thuy-An Wilkins, a spokeswoman for Kellogg, says the company has removed the trans fat in most of its products without increasing the amount of saturated fat, but it's still "a work in progress."
Other products are achieving trans-fat-free status through interesterification, a process in which fatty acids are redistributed on a fat molecule to make liquid fats behave more like solid fats. Products made with interesterified fat include Promise Buttery Spread and Enova cooking oil. Unilever, the maker of Promise, conducted its own study 10 years ago that found no adverse effects from food made with interesterified fat, says Doug Balentine, Unilever's director of nutrition sciences for the Americas.
But other nutrition experts say not enough is known about the safety of interesterified fat. There was little interest in researching the ingredient until the recent push for trans-fat alternatives. David Baer, a research physiologist at the U.S. Department of Agriculture's Beltsville Human Nutrition Research Center, says his own research has studied only blended fats, and offers no insights on interesterified fats specifically. "We're interested in trying to figure out the health effects," he says. "The nutrition community is puzzled by what might be the most healthful alternative to trans fat."
K.C. Hayes, director of the Foster Biomedical Research Lab at Brandeis University, says that while the ingredient is in relatively few products now, its use may grow before the health-care community fully understands its impact. Dr. Hayes, who conducted a small study funded by the palm-oil industry that did find negative health effects from interesterified fats, says, "The point is, we should know more before we go off trans fat and onto something else."
The American Heart Association recommends replacing trans fat with monounsaturated fats, which are found in olive, canola, peanut and sunflower oils, or with the polyunsaturated fats found in soybean, corn and safflower oils. For instance, a lot of the chicken sold at KFC is now fried in a type of soybean oil, and McDonald's in the U.S. is switching to a proprietary blend of canola, soybean and corn oils for its french fries.
The biggest danger of the trans-fat swap-out could be that consumers will eat more junk food because they think it's healthier. For one thing, zero doesn't necessarily mean zero. Products can still have up to half a gram of trans fat and carry a "zero trans fat per serving" label. So if someone eats more than a serving of cookies, they could still be consuming a few grams of trans fat.
Posted by Craig at 9:56 AM | Comments (3)
November 5, 2007
071105 MONDAY - Back From Certification!
+++ OUR NEW SCHEDULE STARTS TODAY - PLEASE SEE OUR CALENDAR +++
Diablo CrossFit was well represented at the Certification Seminar at the brand new North Santa Cruz CrossFit (NSC) facility in Scotts Valley. Surrounding the devilish vixens Nicole and Eva are Josh, Jeremy, Craig, Luca, Rick and Brian (from left to right). See more pictures of the AMAZING NSC facility after the jump.
0600h WOD
21 Kettlebell Swings (men 1p / girls 35lb)
21 Ring Push Ups
1 Rope Climb
15 Kettlebell Swings
15 Ring Push Ups
1 Rope Climb
9 Kettlebell Swings
9 Ring Push Ups
1 Rope Climb
Post time to comments.
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Article:
Post thoughts to comments.
North Santa Cruz CrossFit Facility Pictures:
Unfortunately (for you) the pictures do not quite do it justice. There is still a lot you can't see in the photos (such as all the rowers, rings, ropes, and a lot of things that don't begin with "r"). Check out the video tours on the CrossFit Affiliate page for a more thorough tour (November 4th and November 5th postings).
Posted by Craig at 10:32 AM | Comments (6)
November 2, 2007
071102 FRIDAY
++ THE SHED IS CLOSED THIS WEEKEND FOR SANTA CRUZ CERT - NO SAT CLASSES ++
Charmaine grinding through a Manmaker. Push-up, arm lift, push-up, arm lift, squat clean, thruster, lunge, lunge. Yikes.
0600h WOD
30 Manmakers For Time.
Use dumbells totalling 50% bodyweight.
Post time to comments.
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NOTICE ANYTHING DIFFERENT?? Take a look around our website - we've made lots of changes! New schedules, new classes, Grappling!!, new pricing, new instructors. Click on the tabs on the left margin.
And, don't forget to order your t-shirt today!
Posted by Craig at 8:40 AM
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 25, 2007
071025 THURSDAY MORNING
Support the cause! Order your DCF shirt today.
0800h Wod with Luca
Yesterday you guys did a 2000k rowing today we thought about to up that with a 2500k plus some side dishes, for flavor, so we did:
Row 500m
50 Rings Push-Ups
Row 500m
40 Push-Presses
Row 500m
30 K-B Swings
Row 500m
20 Box Jumps 30"
Row 500m
10 Burpees
Ryan and I duked it out and had some fun
See you on Tuesday
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Article(s):
Experts Sound off about Workout Grunting
And here is a bonus article about testosterone and facial expressions:
High-testosterone people reinforced by others' anger, new study finds
Post thoughts to comments.
Posted by at 10:11 AM | Comments (2)
October 24, 2007
071024 WEDNESDAY "International Shootfighting Championships 1 review"
Jeremy Jones after winning his Mixed Martial Arts fight at the International Shootfighting Championships on October 20th
The Diablo CrossFit Crew came out in force. (More pictures and my experiences after the jump below).
*UPDATE MAY 2008** Our friends the Tracy's Karate Studios (in Vallejo, Fairfield, Vacaville, and Davis California) will be hosting the first Shootfighting Summit on the west coast (second Shootfighting Summit ever actually). You can read my review of the first Shootfighting Summit here.
The Summit will include all the top Shoofighting coaches from around the world (Yoshiaki Fujiwara aka the 'Godfather' of MMA, Bart Vale, Yuki Ishikawa, Marcus Marinelli, Keith Curts, John Busto, Barry Polonitza, Robert Yard, and Mike Dancull to name a few). All parts of mixed martial arts (mma) will be covered in addition to kickboxing, submissions, and most importantly how to blend the two together to forge a fluid, supreme, complete fighter (not just one who has been pieced together from different parts that don't necessarily fit together).
I am looking forward to this momentous event, and so should you! Reserve your spots right away space is limited. Info on the TracysKarateStudios.com events page. -jj**
0600 WOD: "Gunning For JJ"
Row 2000m
Post time to comments.
Compare your results with other rowers around the world: C2 Rankings
Jeremy posted his 2000m time on the DCF board recently, probably knowing that he'd motivate the rest of the DCF crew to give it a go. His DCF wall time was our target this morning. It's funny how we're easily motivated by the white board.
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The C2 Rower is a beautifully-simple, awesome full-body-workout piece of equipment and the only cardio "machine" utilized by CrossFit. The C2 website has tons of information and tools to help you improve your row stroke and times.
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Articles:
Researcher: Vibrations help slim abdomen
"He says the mice developed 27 percent fewer abdominal fat cells and saw other benefits, including reduced triglycerides in the liver."
Wow. . . I am almost speechless. I guess it is time for DCF to go out and buy a bunch of these . . .OR NOT! -jj
Pictures from The International Shootfighting Championships #1 (ISC-1) at the 6 Flags "Discovery Kingdom" Theme Park.
Jeremy Jones entering the ring (my opponent's name was also Jeremy).
Throwing shirt to Crowd.
Mid-Fight
Right after knocking him down with a kick.
Attempting a throw
The fight ending submission (actually this is a straight arm bar shown, and I finished with a figure 4 shoulder lock a moment later. -jj)
Event Synopsis (from my perspective).
My Fight:
The fight lasted somewhere around 3 minutes (I think). It was mostly stand up, and I got the submission as soon as it went to the ground. I had a weight, height, and experience advantage, so I wasn't too surprised about the win, but I'm not complaining either.
Weight Cutting and Pre-Fight Prep:
I tried cutting weight again. This time I was doing for experience only, I wanted to see how my body would react to it and not do it enough to let it hurt my performance. I started cutting some calories about 3 weeks before the fight, and really watching what I ate about 2 weeks before. I was following a loose "Zone" diet before, but as the fight approached I got more strict. I also tried to eat only fruit and veggies with as few high GI carbs as possible.
3 weeks before the fight I was at about 214 (my heaviest weight EVER), but most likely my average weight was closer to 212. The cutting of the calories did affect my performance during my workouts and I felt gassed more than a few times. I upped the cals so that I could still train at an adequate intensity.
I did some fasting the day before the fight (nothing more than my usual Intermittent Fasts), and the morning of I weighed 204. I have a feeling (due to body comp changes), that I put on a few pounds of muscle in addition to loosing some fat, but overall I was happy with the outcome. I swear the pictures don't really do justice to my body composition and I am not sure why. I continued to fast until a few hours before the fight. I started eating (healthy fats, fish oil, almonds, olive oil) as well as some veggies and protein (shake). The weigh-in was right before the event started, and I ended up weighing in at 207 with some of my equipment on.
Overall I was happy with the experience that I got from cutting weight this time. I didn't do any 'sweating' or other weight cutting methods, just watched my diet more closely. I also learned that I am going to have to start a few weeks sooner if I want to cut 10 lbs in a healthy way before a fight.
In the future, I plan on trying to go up in weight - but only in lean mass. I would like to hit 225 or 230 at 10% or less bodyfat range only eating 'good' foods and not changing my program too much (specializing for mass gain for example). We will see how this experiment goes.
The Fight Itself:
I can't really complain about the fight itself. I was doing fine on the stand-up, and when it went to the ground I got a submission very quickly. I still have a problem with getting into 'killer-instinct' mode. I am sure this is from too much teaching and rolling slow with people of less experience. I need to take more "me" time and just practice kicking ass (and less helping).
The Event:
Posted by Craig at 8:54 AM | Comments (3)
October 22, 2007
071022 MONDAY
Mike with Devil eyes, grinds through his cleans.
0600h WOD
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
Post time to comments.
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Article:
Building Elite Forces for the Future: Navy SEAL training
"A 'racehorse' -- an Olympian or world class athlete -- may roll over when his physical gift won't carry him. It just stops being fun. Meanwhile, a real 'mutt' who's lived with adversity every day, a guy who sees this training as more of the same, who only knows how to slug on through, well, he'll steadily become more fit, then surprise you at how well he makes it."
(article found by Mike Erickson, at "Mikes Gym" - Coach Mike Burgener's awesome website). -jj
Posted by Craig at 8:54 AM | Comments (1)
October 9, 2007
071009 TUESDAY "Leadership Class"
Diablo CrossFit hosts it's first "Leadership Class" for aspiring trainers.
0800 WOD w/Luca (Craig sub)
We did the CF wod today.. a brutal little leg workout.
5 Rounds For Time:
50 Squats
100 Jumpropes
Post time to comments.
____________________________
ALL THE KING'S MEN (and WOMEN)
Tonight we held a special leadership class, where a lot of regulars graduated and will soon be holding their own classes at The Shed. Yes...this means more classes!!! And you don't have to just see me, Craig, Jeremy and Brian. I'm sure you're all thrilled.
But then, the 1900 class showed up and we rocked out, 15 people deep.
15, 12, 9, 6, 3
HANGING CLEANS (135 / 95 / 45 / 25 - specify your weight of choice)
PULL UPS
BOX JUMP (30 inches for Crazy Mike, 20 for most, and 12 for some...)
This was an ass-kicker. Painful. Brutal. Glorious. A great way to send off the new class!
Post your time to comments.
Posted by Craig at 2:32 PM | Comments (4)
"Prepare for GLORY!" Event
Diablo CrossFit will be represented at the ISC-1 by yours truly so I expect everyone to go (Including all family members and friends of friends). You can pick up tickets at "The Shed", just drop me an email (jeremy (at) diablocrossfit.com).
And finally you can watch someone try to kick my ass as payment for all the CrossFit 'Love' I have inflicted. -jj
Posted by Jeremy Jones at 9:18 AM
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 19, 2007
070919 WEDNESDAY
Jimmy showing the squat jump. The cameraman forgot to adjust for the jump...
0600h WOD
As many rounds in 20 minutes of:
10 Squat Jumps (Men 45# / Ladies 25#)
15 Push Ups
20 Sit Ups
The toughest exercise to get through?? Sit ups!
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Article:
The "House of Strength" in Iran
I don't know about everyone else, but CrossFit makes me feel closer to God on a regular basis. -jj
Posted by Craig at 12:01 PM | Comments (6)
September 13, 2007
070913 THURSDAY
Rachelle using the band for assisted pullups (40!).
Can't do pull ups yet? Start with jumping pull ups. Move on quickly to assisted pull ups (with bands, or a spotter). Keep practicing your kipping form! Soon you'll be on your own.
0800h WOD w/ Luca
Another great work out at the shed today, worked on our legs with some pull ups and burpees for fun, the W.O.D. was:
50 Stick O.H.S.
10 Burpees
50 Box Jumps
10 Burpees
50 Over head Lunges with the stick
10 Burpees
50 Pull-Ups
10 Burpees
We had a newbie, Brendan, so we all did the Newbies Wod as a warmup minus Pull ups. Post wod, we finished with three 1min rounds of Plank with 1min rest in between.
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Article:
You think you're tough. . try 'Swimming to Antarctica'
Posted by at 10:53 AM | Comments (2)
August 31, 2007
070831 FRIDAY "Gravy"
Workout: "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Wall-ball - 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump - 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row � calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point
Post score to comments.
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Luca found this on the CrossFit New York City Website:
Which I found quite interesting. On another note, I recently read this article:
Italian Town To Pay Residents To Shed Flab
"Men living in the northwestern Italian town of Varallo will receive 50 euros ($70) for losing 4 kg 9 pounds) in a month, Mayor Gianluca Buonanno said. Women will get the same amount for shedding 3 kg (7 pounds).
If they can keep the weight off for 5 months, they will get another 200 euros ($280), he told Reuters."
The article also says that:
"Around 35 percent of Italians are overweight or obese, according to European Union figures, with waistlines expanding as the country's healthy Mediterranean diet has given way to processed foods rich in fat, sugar and salt"
Even if the two sources don't exactly agree (probably due to different definitions of "overweight or obese"), I am fairly confident that the chart accurately places each country relative to each other. With that in mind, it is remarkable that the Italians (4th from the skinniest on the chart) are taking what most Americans would consider 'drastic' measures to fight obesity.
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Bonus Rant: "Gravy" (click 'continue reading' below for more)
No, I am not talking about the brown stuff you put on potatoes and pot roast. I am talking about a different type of gravy; it is still something that you add at your discretion to ‘spice things up’ . . . This gravy is something you put on top of a workout to make it harder.
“Gravy” can be a weighted vest, an extra round, not using the assigned rest periods etc. When training for a specific event (a sporting event, ‘Fight Gone Bad’, any of the ‘Girls’), it is good to add gravy to the movements to help keep up the “varied” part that we so wholesomely preach hear at CrossFit.
“Routine is the enemy” so we want to avoid getting burned out (i.e. bored) and the negative effects of overspecializing when trying to prepare for an up and coming event. For example, a Martial Artist training for a fight that will last 15 minutes without rounds should center some of his workouts around 15 minutes, but some should go 16 or even 20 minutes at the highest level of intensity possible. If you are training for ‘Fight Gone Bad’ you may want to do it with a weighted vest, added weight on the applicable exercises, or zero rest periods. If you want to set a personal record at Fran, you should think about doing the “Fat Fran” versions (added weight to the pull ups and heavier than prescribed weights for the thrusters).
So next time you are working on a benchmark workout, think about what type of gravy you want to add, and keep track of what you did so you can reference back to it as a new benchmark (or the next time you do a “vanilla” workout). -jj
Posted by Jeremy Jones at 2:13 PM | Comments (2)
August 1, 2007
070801 Wednesday
Josh N doing a straight legged dead lift (maybe with a little too much knee bend at the start, but not bad).
I tend to follow Coach Rippetoe's opinion on the SLDL and the differences between a SLDL and a "Romanian Deadlift" (from the CrossFit comment archive on August 26, 2006)
"If anybody's interested in my take on the difference between a Romanian deadlift and a stiff-legged deadlift:
The RDL starts at the hang, usually out of the rack if one's available, or off of blocks.
The SLDL starts on the floor, like a deadlift.
The RDL focuses on the lower back, and as such it only goes down as deep as hamstring flexibility will allow the low back to stay in solid extension. Most people stop above mid-shin.
The SLDL focuses on the glutes/hams, essentially a deadlift without the quads. Rock solid low back extension off the floor is not possible for most people of normal flexibility.
The RDL requires that the bar be pushed back into the thighs and legs as the shoulder stays in front of the bar. In the RDL, the butt goes back, the bar goes back, the knees go back, and the shoulders go forward.
The SLDL pulls off the floor and comes up the shins close, but not right on them, because that would require the knees to be bent. It is locked out at the top like a normal deadlift.
The RDL starts and stops with the knees unlocked, because the quads don't move - it's all hamstring and low back.
The SLDL locks everything out at the top." - Coach Rippetoe
Workout:
Quick warm up workout with max reps in 6 minutes of dumbbell/kettlebell burpees (one dumbbell, alternate sides, bring DB full extension overhead instead of jumping).
Then:
5, 5, 5, 5, 5
Straight Legged Deadlifts.
post results to comments.
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Article:
Breaking up workouts may burn fat faster
(The article comments that they exercised at 60 percent of their max level of exertion, could it be that after a rest, they could do more work at 60 percent (i.e. exert more power)? At least more research is moving toward disproving LSD type of exercise for fat burning. -jj)
NEW YORK (Reuters Health) - Breaking up an exercise session, by adding a rest period in between, may boost a workout's fat-burning efficiency, a team of Japanese and Danish researchers reports. . . (Click continue Reading for the rest of the article)
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NEWS FLASH
Bally's Total Fitness Files for Chapter 11 Bankruptcy
I wonder if their "membership declines and too much debt" has anything to do with the number of CF affiliates coming online in the last few years as well as the rising cost of those pretty chrome machines.
NEW YORK (Reuters Health) - Breaking up an exercise session, by adding a rest period in between, may boost a workout's fat-burning efficiency, a team of Japanese and Danish researchers reports
When men exercised for two 30-minute stretches, taking a 20-minute rest break in between, they burned more fat than when they exercised for a single 60-minute session, and then rested afterward, Dr. Kazushige Goto of the University of Tokyo and colleagues found.
Current recommendations on exercise for preventing or treating obesity emphasize longer exercise sessions, Goto and his team note in the Journal of Applied Physiology. But there is evidence that following one exercise session with another workout may increase fat metabolism, they add.
To investigate, the researchers had seven healthy men complete one long workout and then two shorter workouts on exercise bicycles, measuring several different indicators of fat metabolism. All exercised at 60 percent of their maximum level of exertion.
When the men performed the two shorter exercise sessions, their blood levels of free fatty acids and other substances rose during the rest period, indicating greater fat metabolism. Levels of these substances also were higher during an hour-long rest period after the two-part exercise session.
Greater fat metabolism was recorded during each of the rest periods in the two-part session than during the rest period following the single, longer workout.
The men also showed lower levels of insulin and blood glucose during the second phase of the two-part exercise session.
While the proportion of total calories burned did not differ between the two workouts, fat represented nearly 77 percent of the calories burned in the recovery period after the two-part exercise session, compared with about 56 percent of calories burned in the recovery period after the single long exercise session.
Although a single bout of prolonged exercise is often performed in response to a physician's advice to exercise more, exercising for the same amount of time but with rest periods in between may be more effective, especially for sedentary or overweight individuals, the researchers conclude.
SOURCE: Journal of Applied Physiology, June 2007.
Posted by Jeremy Jones at 9:05 AM | Comments (7)
July 9, 2007
070709 MONDAY
Lucky Luca at the CrossFit Certification in Santa Cruz last weekend. See his comments below.
The DCF Mile:
Overhead Squats (45lb) x 50
Run 400m
Slam Balls (20lb) x 50
Run 400m
Pull Ups x 50
Run 400m
Knees to Elbows x 50
Run 400m
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Luca's comments from the certificaion:
GREAT! GREAT! GREAT! Thant's all I can say about my certification, great people, great atmosphere, unbelievable amount of knowledge, if I was hooked before I'm now even more hooked on this stuff. Two pictures that summarized my week-end, the Nasty Girls, and my score on a tweaked Helen: 600m run plus the swings and pull-ups. I hope Diablo Crossfit was well represented.
Luca was in the top 10 for the modified Helen. Way to go man!!
Posted by Craig at 8:16 AM | Comments (8)
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)
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 22, 2007
070321 Wednesday "300"
Some of you might have heard of a little movie called "300". Well one of our favorite** sites Gym Jones was responsible for a lot of the training of the actors. Mark Twight the owner of Gym Jones is CrossFit trained and certified. Although he now walks a slightly different path, his methods and 'program' are definitely legit compared to 99.9% of what is out there.
**EDIT** Apparently there is more to the story about Mr. Twight and the revolution known as CrossFit. You can find out more by clicking "Continue reading below".
Below is a video journal of the actors in training.
There is a great article from Mr. Twight on his website titled "300"
Workout:
“300”
Complete the following exercises for time:
25x Pull-ups
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total
Modify as needed based on equipment and limitations, but make sure you note where you modified in comments.
Post time to comments.
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Article:
Frank Miller's 300: Becoming Spartans
Post thoughts to comments.
From the comments section of the CrossFit Main site on March 23rd:
". . . You are exactly correct in your summation, wine sodden or not, and overly generous in your praise of me. For you and the rest of this fine community I offer my motivation and my deepest gratitude.
When Mark’s weakness was publicly revealed at our seminar I ordered cameras turned off to mitigate his obvious embarrassment.
When he couldn’t get a muscle-up I bought him rings and coached him over the phone to success.
When deployed soldiers told me that he’d hidden from them the origins of “his new program” I actually laughed – then worried.
When he gave me his two books and later called saying that he was embarrassed at their fitness content and wished he’d not presented them, I praised him as a pioneer.
When he asked that his affiliation be removed from the site because it was bringing him too much fan mail, I didn’t quite believe the rationale. When he asked that it be reposted on launch of his new site, I was pleased. When I found out that the down time coincided with his appearance at a military installation presenting Gym Jones as a substantial (though unsubstantiable) improvement on CrossFit, I had a moment of clarity. When he again asked that it be removed because of my issues with a mutual friend, I listened for the other shoe to drop. It dropped months later with the trailers from his Hollywood project.
When the Gym Jones manual, which Mr. Twight foolishly thought that I’d never see, was revealed to be built entirely from CrossFit concepts for which he took ownership, even liberally, eerily, infused with my idiom and syntax, I was enraged but ultimately decided that the market solution would be more fruitful than legal remedies. Markets are fooled but transiently by affronts like this. (Our law firm, Wilson Sonsini Goodrich Rossati which represents Google, Intel, Sun, Palm, Apple, Hewlitt Packard, Knight Ridder and, of course, CrossFit offered that we’d surely exceed Mark’s net worth in pre-trial motions, and that judgment would likely never be recovered, offered nonetheless to subsidize our efforts. Say what you want about lawyers; ours, and their generosity, are vital to this programs existence.)
That the Gym Jones manual claimed my contributions to the concepts therein were taken from other coaches, and that my sole contribution was clever Internet marketing, whereas his were the fruits of 20 years of research caused me worry for our affiliates and my anticipation of more and worse to come, but I remained committed to, as one of my best friends puts it, “the high road”. Against my instincts and nature, I must add.
But this week, Mr. Twight presented himself to an elite military audience and offered that he’d been ripped off by CrossFit and that CrossFit was injuring people. For the record, he was very careful not to mention CrossFit but made it abundantly clear to whom he has referring.
The injury part is hard to take, especially from a renegade affiliate whose most salient feature among all affiliates was a general disregard for mechanics with a hypocritical concomitant lip service to standards. (Check out what my crew calls the “Blair Witch CrossFit Videos” on Gym Jones site).
But, here’s what forced my hand. We currently have scores if not hundred of soldiers who have staked careers and reputations on implementation of CrossFit within their ranks. They come from all branches of U.S. military and Special Operation Forces, and several foreign countries. These brave men and women have committed themselves professionally to CrossFit because of their firm belief in CrossFit’s potential for keeping them alive, enabling the successful completion of their objective, and extending the length of their operational careers. They see the specter of injury that Mr. Twight raises as a dangerous ploy for market share. They know, as does Mr. Twight, that CrossFit has in repeated tests exceeded the requirements for safety, efficacy, and efficiency offered by current mil/LEO PT.
The Gym Jones method is sound though not up to CrossFit standards for safety, efficiency, or efficacy. Gym Jones represents a substantial improvement over traditional mil/LEO PT. Mark Twight’s attacks on CrossFit risk the lives of soldiers and police. This is more than the theft of my intellectual property about which I’ve long remained silent."
-Coach Glassman, March 23, 2007 07:49 AM
While this does not change the fact that Gym Jones can turn out amazing athletes, and that his workouts are brutal. It does change my perception of the man, and how I view the site.
Posted by Jeremy Jones at 8:16 AM | Comments (1)
March 14, 2007
070314 Wednesday
++Next Classes Thursday Evening and Friday Morning Check the Calendar!++
More Diablo CrossFit swag at www.cafepress.com/diablocrossfit
Workout:
Overhead squat 5,5,5
Front squat 5,5,5
Back squat 5,5,5
Complete all sets for each exercise before moving onto the next movement. Add weight as needed.
Post weights used in comments.
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Article:
Tax breaks for companies that provide fitness resources to it's employees. This is a step in the right direction.
Post thoughts to comments.
Posted by Jeremy Jones at 9:50 AM
February 4, 2007
070204 NEW & IMPROVED!
++ Next Group Session is Mon, Feb. 5 @ 0600H at the Shed ++
We're working as fast as three busy guys with families and day jobs can to improve DCF and our site.
Class Calendar
Check out our new class schedule! Click the tab on the left sidebar or go here: Classes.
Evening Classes...finally
You'll notice that we've added one evening class on Tuesdays at 7:00 P.M. Rob Barnum will lead this group session for you evening workout fanatics. Rob's background can be found on the bios page.
Look for more evening classes as we find time and invite new trainers to join.
Open Gym
Look to the calendar for open gym sessions! When you see "Open Gym," the door is unlocked. Come on down for a personal workout - we'll post the CrossFit workout of the day or, do your own wod, or maybe just practice some lifts. Either way, you're on your own.
Thank You
Thank you to our communty! We could not have this cool little gym without the financial and moral support of our members. Special thanks to Janice, our first member and first "key privileged" member, who suffered through many cold, wet mornings in the park.
Posted by Craig at 10:12 AM | Comments (0)
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)
December 29, 2006
061229 Friday
++ Next Workout, Wednesday, Jan 3rd 0600H 2040 N.Main #14 ++
Our Gym is really Growing. . .
Just kidding.
This is a picture of Big John McCarthy's Ultimate Training Academy (Yes, he is the main Ref from the UFC).
It is also the home of CrossFit Valencia.
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Workout:
Sprint 100m
Repeat 5 times, resting as needed.
Then, Power Snatch working up to a max single.
Post total run time, and snatch results to comments.
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This week we remember President Ford, and while many people think of him as the 'clumsy' man who followed Nixon, few remember that he was a very accomplished athlete.
I will tell you one thing. . . I wouldn't have wanted to tangle with an 'All State' Center, a Michigan University MVP, who was an accomplished Boxer that turned down two NFL contracts, and eventually was a fitness instructor in the Navy.
Besides, with that that mean mug - I know he would have crushed some of the WODs.
For a little perspective, Ford quit the team when Georgia Tech wouldn't play the Michigan Wolverines because they had a Black player (Willis Ward). Michigan decided to bench Ward so the game would happen. Ford walked, only returning to the game because Ward convinced him that he had a responsibility to the team.
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We also remember Bryan Tuvera from the San Francisco Police Department.
Bryan Tuvera was shot in the line of duty on the night of December 22nd, 2006. Bryan succumbed to his wounds in the early morning of December 23rd.
Funeral Services are commencing today at St. Mary's Cathedral in San Francisco.
There is no cause more honorable than putting one's own self between the community and the toxic desolation of human aggression.
Thank you Mr. Tuvera. Thank you all Warriors.
Posted by Jeremy Jones at 8:07 AM | Comments (1)
December 15, 2006
061215 "Fight on Friday" and Craig's Birthday!
++ Next Workout Is Monday, Dec 18th, 0600H @ 2040 N. Main Suite 14 ++
HAPPY BIRTHDAY CRAIG
Today Craig Howard turned 44 years young. He was the first one there this morning to meet us for a workout and planning session. I don’t think anyone questions his devotion.
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There is a great new swag company on the block called “Soldier Fight Gear.” Their ‘Warrior/Soldier’ theme is great and their stuff is really top notch. Check them out if you are tired of seeing everyone including fat, out of shape “couch fighters” wearing TAPOUT stuff.
They have a lot of stuff in the works, so keep checking back there often.
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The Gym is coming along with our new mats and some more equipment. Not that there is anything wrong with training on cement, it just feels a lot more like an ‘Elite Training Center’ than a ‘Communist Wellness Center’.
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Workout:
“Fight on Friday”
As borrowed from CrossFit Santa Cruz we decided to do a little workout involving Martial Arts movements instead of weight or ropes.
Do 10 reps of each exercise, followed by 9 reps, then 8 reps, etc. down to one.
Jab counter combo
Right Rear leg high knee
Left Rear leg high knee
Sprawl Burpees*
*(like a regular burpee, but no push-up, hips drop down and the feet are wide).
Post time to comments
Posted by Jeremy Jones at 3:22 PM | Comments (1)
December 8, 2006
061208 Friday - The Beginning
First Pictures of our new home.
There is nothing more inspiring than a blank slate.
We have a lot of big plans. Stay tuned for updates!
Posted by Jeremy Jones at 11:43 AM | Comments (0)
October 11, 2006
061011 Wednesday
++ Next Workout Is Friday Oct 13th, 0600 @ Larkey park ++
Swiss ball from Target: $11.00
Water from tap: $0.0001
Building an amazingly cheap and effective lifting tool from an otherwise useless piece of rubber: Priceless
(this one weights about 70 lbs)
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As many times as you can in 20 minutes complete:
50m waiter walk with 45lb dumbell/kettlebell in right hand
50m waiter walk with 45lb dumbell/kettlebell in left hand
25m lunge walk with 45lb dumbell/kettlebell on shoulder
30 push ups
30 22" box jumps
Post number of rounds to comments.
Posted by Jeremy Jones at 4:12 PM | Comments (1)
October 9, 2006
061009 Monday "Jumping and Vaulting"
++ Next Workout Is Wed Oct 11, 0600 @ Larkey park ++
3 rounds for time
40 meters of broad jumps, counting number of jumps needed
do a push up for every jump required to cover the distance
do a speed vault for every jump required to cover the distance
Post number of jumps each round and time to complete
Example: It takes you 20 jumps to cover the distance, then you would complete 20 push ups and 20 speed vaults
You can learn more about the
speed vault and the Sport/Art of Parkour at Jesse Woody's amazing website: americanparkour.com
Posted by Jeremy Jones at 9:11 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)
October 5, 2006
061005 Shootfighting Summit Review
Shootfighting Summit 2006 – Cleveland Ohio
Last weekend (Sept 29 - Oct 1) I had the privilege of attending the first ever “Shootfighting Summit”. What is a “Summit” you say? Well in this case it is a workshop training seminar, but instead of having one person doing most of the instruction, we got to learn and share ideas with a number of different Shootfighting coaches.
Click below for my review of the Summit.
*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).
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**
Yoshiaki Fujiwara, Bart Vale, and Yuki Ishikawa were the coaches of honor. Other top instructors from the Shootfighting organization in attendance included Marcus Marinelli, Keith Curts, John Busto, Barry Polonitza, Robert Yard, and Mike Dancull.
Yoshiaki Fujiwara with Jeremy Jones
Yoshiaki Fujiwara (Most commonly known simply as “Fujiwara”) is one of the Grandfathers of “Mixed Martial Arts”. Some of his first ring experiences came as a Muay Thai Kickboxer in Japan; he also learned Jujitsu, and ‘Catch’ wrestling (from Karl Gotch) among other styles. In addition to Pro wrestling in the late eighties, he began wrestling kickboxers and kickboxing submission wrestlers. This later lead to many wrestlers/fighters leaning more toward “shoot” fights, or real fights allowing almost any types of strikes or submissions (with very few limitations). It wouldn’t be until 1993 for the stage to be set for this style of fighting to be done in the United States, and about 4-5 years after that until “mixed martial artists” started to compete in that arena. The organization that Fujiwara started in the early eighties (called the Fujiwara Gumi) paved the way for many of the current Japanese (and the worlds largest) fighting venues. These groups include Pancrase, BattlARTS, RINGS, and Pride (to name a few).
Bart Vale - left, Yuki Ishikawa - Middle right, Yoshiaki Fujiwara - right
Bart Vale is one of Fujiwara’s top students and the founder of “Shootfighting”; the English name for Fujiwara’s fighting system. He held the Shootfighting Heavyweight title in Japan for a number of years and currently runs the national organization out of his gym in Florida. Yuki Ishikawa is another one of Fujiwara’s top students and currently runs a gym in Japan (with fighters participating in venues such as Pride, etc).
The Seminar
I didn’t know what to expect from this training seminar. I had been attending 3-day Shootfighting seminars with Mr. Vale at least twice a year for the last 9 years or so, but I had never trained with the Japanese directly.
The location was in Independence Ohio, at Marcus Marinelli’s gym. The facility was more than adequate with acres of Swain mats, a ring and an octagon cage (they even have kettlebells).
The schedule was 3 to 6pm on Friday, 9 to 6 on Saturday (with a long lunch), and 9 to 12 on Sunday. Each day ran a little long and there was very little time during the seminar for breaks. I found that not only was this about as much as my body could take, it was also about as much as my mind could hold. Fortunately there will be a DVD release of the seminar to refresh my memory.
The beginning of each session started with some conditioning lead by either Ishikawa or Mr. Vale. I picked up more than a few exercises that will be excellent to use with my coaching (fitness or fighting), many of them happened to be partner drills. From there we covered many fight based drills, Thai Kickboxing combinations, fighting from the clench, some positioning details, “bone to bone” pressure point stuff, connecting different holds seamlessly, some new (and surprisingly easy submissions), some escapes, and so much more.
The primary coaches were Fujiwara, Vale, Ishikawa, Marinelli, and Curts, with each of these trainers running their own parts of the seminar for a time. The other coaches were always available to answer questions, give corrections and demonstrate when needed. The largest amount of time was spent learning from Fujiwara and Ishikawa.
Some of the highlights of the summit included watching Fujiwara and Ishikawa grapple at 50%, taking photos with all the coaches, talking to all the coaches one on one, having Fujiwara demonstrate techniques on you, a group dinner with all the attendees on Saturday night, learning some amazing new details on movements, and getting to meet a whole slew of cool Shootfighters from across the U.S..
Overall I was extremely happy with the summit, and I can only hope that they will have another one in the near future (there are rumors). At $250 for pre-registrants, this seminar was a steal by any comparison. I was pleasantly surprised with the coach’s friendliness and entertaining banter. Even with somewhat of a language barrier, we had no trouble understanding the instruction. All of the coaches were willing to get on the mat and show you how it is done properly.
Now I am back, sore, and chock full of new pain to give (again, fitness and fight-wise). The next few months are going to be fun.
-Jeremy
Posted by Jeremy Jones at 11:44 AM | Comments (1)
August 21, 2006
060821 Monday Big Boy Overhead Squat
Keelan shows us how it is done.
Children have the natural ability to do movements with correct form. Where (and why) does our genetic predisposition and our social programming deviate?
Posted by Jeremy Jones at 1:48 PM | Comments (0)
July 26, 2006
I Hate Running.
Running sucks. I am terrible at it. It hurts. It is boring. There, I said it.
Even though I am tall, and pretty lanky, running has never been easy to me. True, I can get along better than some people with really short legs, but it really is one of my weak points.
I plan to change that.
The POSE Method of running was developed by Dr. Nicholas Romanov and he has a wonderful website here:
I don't care if you are good, bad, great, or terrible at running - Go there and gobble it all up. His website is full of great info and tips on how to run without pain or injury, and if you want to, how to run fast for long periods of time.
There is plenty of articles and diagrams, but my favorite part so far is the videos
(Click below for more info)
You can find more (many more) videos here:
http://www.posetech.com/video/
The best part is how he can 'John Madden' the videos as he shows them giving you all kinds of lines and circles pointing out exactly what he is talking about. In addition, he analyzes world champions and even good POSE runners for faults and correct technique (according to POSE). This is a resource that cannot be passed up. Use it frequently.
Thank you Dr. Romanov, for providing this excellent information for all to share.
Posted by Jeremy Jones at 12:27 PM | Comments (0)
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)
April 11, 2006
Tuesday 060411
"Rutman Mile"
Fill a sturdy duffle bag with something heavy (sand in garbage bags is always good). Pick it up off the ground and 'run' a mile (the 'running' part is arbitrary). You can't use any straps or handles. Just balance the bag on your back/shoulders/neck and get to it.
If you finish in less than fifteen minutes, add weight next time. If you can't finish without putting the bag down, try less weight next time. A good challenge to start with is half your body weight if you consider yourself in 'good shape'. Start with 1/4 of your body weight if you are unsure of yourself.
Post Bodyweight, weight used, and time to comments.
Posted by Jeremy Jones at 9:00 AM | Comments (0)