February 3, 2010
Thursday - Feb 4, 2010 "Helen"
Liz S rocking great full extension on her Kettlebell swings.
Workout: "Helen"
400m run*
21 Kettlebell swings (advanced: 53lbs, intermediate: 35lbs, novice: 26lbs)
12 pull ups
3 rounds for time.
*for a different challenge (and if it is raining and you don't want to run outside) you can try 400m rows instead of runs. Be ready for an even greater grip workout.
Log your results online by clicking here.
Article: How To Make Huaraches (sandals for near barefoot running)
Click here for complete article.
(Thanks to Mike E. for the article, you must have feet of steel and a heart of gold. -jj)
Open gym this Saturday!
From this Saturday forward, we will have open gym every Saturday from 12 noon until 4pm (when the 3pm class ends).
That means we'll be open from 10am all the way until 4pm! See you Saturday!
Posted by Jeremy Jones at 8:56 PM | Comments (15)
January 26, 2010
Wednesday - Jan 27, 2010 "Grace"
Diablo CrossFit welcomes Ashlyn Ruth Kalogirou to the family!
Workout: "Grace"
30 Clean and Jerks (135lb men, 95lb women)
(really 'overhead anyhow', just get it from the ground to full overhead lockout anyway you want).
Log your results online by clicking here.
Getting good sleep:
Performance, and especially weight loss progression, can be slowed and even halted if you aren't getting good sleep. When doing workouts such as ours (even just in general), the traditional 8 hours is what most (as in 95% of people) need. But we really mean 8 HOURS. Many people think they can get by with less, but all they are doing is "getting by" - not thriving and making good progress. Below are a couple more gadgets/ideas to help you master the art of "Elite Resting".
Monitor your sleep rhythms:
Click on this article from Life Hacker about an iphone app that will help you monitor your sleep patterns. You basically put the phone in your bed with you and it monitors your movements. (I don't know how it works for couples, but maybe there is a setting for two people).
Pitch black environment:
Sleeping in a "pitch black" environment is also very important, especially if you have shift work, etc. Our ancestors slept when it got dark. Candles and firewood were hard enough to generate, wasting them doesn't make much sense. Sleeping in was hard when the sun came out at 5 in the morning and they didn't exactly have 'blackout curtains'.
Eliminate all artificial light (cell phone charging, digital clocks, I won't even mention the TV/Cable box lights. . . ), as well as any light infiltrating through the window. Here is an article talking about blackout curtains you can install yourself behind regular curtains.
If you have decent curtains but they do not close far enough, you can always use paper clamp style clips (look bad but work) or magnets (more subtle) to get the drapes to do what you want.
Supplemental Aids:
A couple of good supplements that can help you get a better nights sleep is melatonin (I prefer the 'sub-lingual drops'). Another is magnesium. Ancient Minerals is a great brand, Natural Calm is also good.
If you want to be an All Star in the gym, and in life, you have to also be an All Star in bed. . .er. . .when sleeping. . . .you have to be a good sleeper. Man that came out wrong. -jj
Posted by Jeremy Jones at 7:47 PM | Comments (30)
January 19, 2010
Wednesday - Jan 20, 2010
Diablo CrossFit: Forging Elite Footwear. (Foreground to background - Danny's oly shoes, Bryan "Brabdo" 's Vibrams, and Jennifer's Chuck Taylors.)
Workout: Weighted Ring Dips
3 - 3 - 3 - 3 - 3
Record loads used for each round.
Metabolic Conditioning Workout:
5 rounds for time.
1 rope climb
10 GHD sit ups
15 wall ball
Log your results online by clicking here.
Article: Lack of fish-borne brain nutrient linked to a problem characteristic of major brain and nervous system disorders:
". . . The omega-3 essential fatty acids found in fish and algae help animals avoid sensory overload, according to research published by the American Psychological Association.
The finding connects low omega-3 levels to the information-processing problems found in people with schizophrenia, bipolar disorder (manic-depression), obsessive-compulsive disorder, attention-deficit hyperactivity disorders (ADHD), Huntington's disease, and other afflictions of the brain and nervous system. . ."
Click here for complete article.
Olympic Weightlifting Clinic Tonight at 7!:
Next Monday - Kipping Pull ups with Sarah. Monday at 1pm Sign up Now!
Posted by Jeremy Jones at 9:52 PM | Comments (27)
January 18, 2010
Tuesday - Jan 19, 2010
Mountain leads the class through a fun little double under and push up workout he came up with for the Sports Basement party (Holly, Ashley, and Justin can all attest to how 'fun' it was).
Olympic Weightlifting Warm Up: Push jerk; 2 sets of 10. Split jerk; 2 sets of 10. Stay light and work on getting as low as possible with good form.
Workout:
300 m row
15 double unders
250 m row
30 double unders
200 m row
45 double unders
150 m row
60 double unders
Record total time.
Log your results online by clicking here.
Article from Whole 9 Life Blog: "All Banged Up"
". . . Unfortunately, there’s a lot of information out there about how to exercise, but far less information about the application of proper rest and recovery techniques. I see more sub-acute and chronic injuries resulting from inadequate recovery from exercise (especially with high-intensity programs), than resulting from an acute or traumatic incident. The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing pull-ups – more often than not, it’s because you’re not properly recovering from those pull-ups.) . . ."
Click here for complete article.
(Thanks to Adam for the article, even though you are a 'master relaxer' it is good to know you are looking out for the rest of us. Also - we just picked up a couple of "sticks" for the gym, so I expect you all to be using them! -jj)
Skill Clinic Wednesday night at 7pm!
“Looking to do some work on the Olympic lifts, but need to some direct coaching on what to work on? Thinking about signing up for the Oly Bootcamp, but you think you have some work to do before you’re ready? This skills clinic will cover the basics of any Olympic Weightlifting program, and the coach will prescribe some preparatory exercises and skill transfer drills you can practice on your own (based on your personal needs).
For those interested, you will also receive a form to fill out that the coach will use to put together your customized program for the next Oly Camp scheduled to start in March.”
Sign up here (space is limited more than usual due to the nature of the class, sign up right away!)
Posted by Jeremy Jones at 8:16 PM | Comments (13)
December 28, 2009
Tuesday - Dec 29, 2009
Derek almost gets 245lbs up for his split jerk (almost because he brought his front foot back before his back foot. . . then lost the weight out in front).
Workout: "Helen"
3 rounds for time.
400m run
21 kettlebell swings (men: 53lbs, women: 35lbs)
12 pull ups
Record total time.
Compare to "Upside Down Helen" as well as your regular "Helen Times".
Log your results online by clicking here.
Found this awesome parody on Mark's Daily Apple.
Article: Researchers find reasons why some people continue to eat even after they are full.
" . . . For this study, the researchers conducted two standard behavioral tests. In the first, they evaluated whether mice that were fully sated preferred a room where they had previously found high-fat food over one that had only offered regular bland chow. They found that when mice in this situation were administered ghrelin, they strongly preferred the room that had been paired with the high-fat diet. Mice without ghrelin showed no preference.
"We think the ghrelin prompted the mice to pursue the high-fat chow because they remembered how much they enjoyed it," Dr. Perello said. "It didn't matter that the room was now empty; they still associated it with something pleasurable.". . ."
Click here for complete article.
Posted by Jeremy Jones at 6:48 PM | Comments (22)
December 3, 2009
Friday - Dec 4, 2009
Craig falls victim to Michele K's running ability during "Backwards Helen"
Workout: Shoulder Press
3-3-3-3-3
Record loads used for each round.
Metabolic conditioning workout: As many rounds as possible in 8 minutes.
Row 250m
10 Jerks (split or push jerk), men: 135lbs, women 85lbs.
10 push ups
Your shoulders should be exhausted from the Presses. That should make the using the Jerks necessary (not just optional). Scale the weight accordingly.
Article: Study finds that the body 'needs' fasts to be healthy.
". . .If a person or animal ingests food, the beta cells in the pancreas release insulin, which blocks Foxa2. When fasting, there is a lack of insulin and Foxa2 is active. In the brain, the scientists have discovered, Foxa2 assists the formation of two proteins: MCH and orexin. These two brain messenger substances trigger different behavior patterns: the intake of food and spontaneous movement. If mammals are hungry, they are more alert and physically active. In short, they hunt and look for food. "If you watch a cat or a dog before feeding it, you can see this very clearly", says Stoffel. . . "
Click here for complete article.
Video:
I don't know what you guys think, but this might be the 'apex of elite fitness'.
Memorial Workout Saturday
Saturday we will be doing the Ft Hood Memorial Workout. Please donate (and have your friends and family donate) to supporting the families and the victims of this terrible tragedy.
Posted by Jeremy Jones at 4:11 PM | Comments (21)
December 2, 2009
Thursday - Dec 3, 2009
New workout attire: Snuggie? Post thoughts to comments.
Workout: Rest Day or, Practice your Year End Goals or, Do a Workout You Missed.
If you have slipped through the cracks and don't have any Y.E.G.s yet (or you are some of the lucky people who have completed their Y.E.G.s), you can make up a recent workout or do a workout assigned by the trainer.
Training Frequency:
"One important yet often overlooked part of physical training is “Rest”. The ratio of days working out to days resting is usually referred to as “Training Volume”. Having a good training to rest ratio will ensure that you are making the progress and gains desired at a good pace while not overdoing it and suffering from slowed performances, injury and illness. . ."
Click here to read an article we posted back in June.
Bringing a friend or two to Mark Sisson's free seminar Monday night? Make sure to have them sign up (or create an account for them) by clicking here!
Posted by Jeremy Jones at 5:58 PM | Comments (12)
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)
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 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)
October 30, 2008
081030 THURSDAY
Mitchel, Meg, Jenny V, and Cobi knock out some 'knees to elbows'
Diablo CrossFit Workout:
Overhead Squat
5, 5, 5, 5, 5
Post loads to comments.
Video: Coach Glassman explains the Overhead Squat.
CrossFit mainpage workout:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Video: Andy Petranek does Angie in 12:23 (with pretty damn good form).
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Article:
Robb Wolf writes about his Mass Gaining Experiment.
I went from a very scrawny 163 to a much stronger, although chubby 180. My strength improved a bunch but I really do not consider 5×5 efforts “strength” work. Too much fatigue, too little neuro activation and specificity. That considered, I think I have a shot a really increasing my strength levels with some focused work in this area. . .
Post thoughts to comments.
Posted by Jeremy Jones at 12:16 AM | Comments (13)
September 4, 2008
080905 FRIDAY
Steve from CrossFit Marina (in Huntington Beach) made sure our Luca had a good time on Labor day (and what Luca is looking at, we can only guess).
Workout:
As many rounds as possible in 20 minutes
10 Handstand push ups (or modified versions if needed)
30 box jumps (20 inch box)
Post number of rounds to comments.
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Article:
Exercise helps with memory function
Some volunteers were asked to complete three 50-minute sessions a week of moderate physical activity, such as walking, for 24 weeks. Others were not asked to increase their exercise levels.At the end of the study, the people in the exercise group achieved better scores in tests of their cognitive function, and lower scores in tests to determine signs of dementia.
Follow-up showed that the benefits persisted for at least another 12 months after the exercise programme was stopped.
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Fasting Articles from Scott Kustes at Modern Forager
What happens to your body when you fast Part 5 - Exercising and Rest
What happens to your body when you fast - Q and A
Posted by Jeremy Jones at 9:51 PM | Comments (11)
August 24, 2008
080824 SUNDAY "Jimmy's 33rd Birthday"
Rhodes uses the keg as a base for his ring push ups (another picture of a keg? - gasp!)
Workout: "Jimmy's 33rd Birthday" (actually it was on Friday)
Ring push ups with 20 or 40lbs weight vest added.
175lb power cleans
Perform 33 reps of both exercises as fast as possible (mix the order any way desired).
Post time to comments.
Video of Nicole Carrol playing around with ring push ups:
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Article:
Steroids cause serious skin side effect in 21 year old man
(I do think it is interesting that the 21 year old "man" has been using steroids for a "while", and as far as muscle mass goes, it doesn't look like was actually that big. But it is bad news when you mess with your endocrine system. . . also, the pictures are pretty graphic, you have been warned -jj)
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Article:
Positive thinkers may decrease cancer risk
But the researchers admitted that women were questioned after their diagnosis, which might significantly change their outlook on life.
(I would expect it would change their outlook on life significantly. -jj)
Posted by Jeremy Jones at 8:26 AM | Comments (4)
July 31, 2008
080801 FRIDAY
Kevin is one of our younger fire breathers that slays WODs daily (and you wouldn't realized how young he is if you only saw his workout times).
Workout:
As many rounds as possible in 15 minutes:
1 deadlift, 1push press, 1 back squat
2 deadlifts, 2 push presses, 2 back squats
3 deadlifts, 3 push presses, 3 back squats. . .and so on.
Post number of rounds completed to comments.
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Article:
Exercise Pills Increase Stamina (no, not the pills that fill everyone's spam box.)
"Almost no-one gets the recommended 40 minutes to an hour per day of exercise - for these people, if there was a way to mimic exercise, it would make the quality of exercise they do more efficient."
40 minutes to an hour a day!? Where did they get that statistic? That is a lot of working out. -jj
Post thoughts to comments.
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Some of you might have noticed a little link in the upper left of the main page that says "DCF Records". Go up and find it. . .good.
Logs It All is a website for logging things, and they have a whole database for CrossFit workouts (the ones that reoccur like the Girls and Heroes, as well as each and every CFmainpage one that shows up). Bill Patton who runs logs it all even posts the top 20 in the comments section many times a 'regular' shows up on the CrossFit mainpage.
For example from "Helen" on Tuesday:
median all (391 reporting):10:30
median women (29 reporting): 12:11
top 20 all:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] damon stewart 7 mins 10 secs M 31 168 WasatchCrossfit.com
[2] Ricky Frausto 7 mins 11 secs M 30 150 CrossFit Omaha
[3] Phillip (Raze) Pound 7 mins 24 secs M 25 245 The Body Lab
[4] Darren Ellis 7 mins 30 secs M 33 174 CrossfitNZ
[5] brendan gilliam 7 mins 35 secs M 31 190 Crossfit North Santa Cruz
[6] Tyson Patrick 7 mins 44 secs M 22 172
[7] Stavros Kalogirou 7 mins 44 secs M 32 180 Diablo Crossfit
[8] Darren Rosten 7 mins 47 secs M 28 213 Diablo Crossfit
[9] Jonathan Burns 7 mins 49 secs M 30 205 Northwest Crossfit
[10] josh jorgensen 7 mins 51 secs M 20 195 diablo crossfi
Notice anything?
We are doing pretty good, but I want to blow up Logs It All with Diablo CrossFit athletes. So go get an account, and make sure you update it when you do one of the workouts available there.
Posted by Jeremy Jones at 10:23 PM | Comments (5)
July 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 (18)
June 27, 2008
080628 SATURDAY
+++SHIRTS ARE IN!!!, TALK TO JORGY+++
Jimmy (shown above right after a recent visit from Pukie the Clown) is getting his CrossFit Level I Certification Today!
Workout:
Sled Drags (what helped bring Pukie on in the picture above)
50m Tire Sled Drag with 45lbs weight added
2 minutes rest
8 rounds
Post total time to comments.
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They will be selling the "Hopper Deck" at the games.
It might just be the coolest thing to hit playing cards since the "Asshole" drinking came out (and will generally produce just as much vomiting).
Posted by Jeremy Jones at 9:22 PM | Comments (0)
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 12, 2008
0810613 "Friday the 13th" - "Lucky 13"
Tire + plywood + rope + harness = a kneeling good time (and a great sled for about $20 including the harness!)
Workout: "Lucky 13"
13 reps of the following 13 exercises
1. Deadlift (95lbs)
2. Hang Power clean (95lbs)
3. Front squat (95lbs)
4. Push Press (95lbs)
5. Back squat (95lbs)
6. Pull ups
7. GHD sit ups
8. Wall ball
9. KB swings
10. 10 meter sprint (180 degree direction change every time)
11. Knees to elbows
12. Box jumps
13. 45lb Turkish get ups (alternating hands as needed)
Post time (and how lucky you feel afterward) to comments.
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Jax Jones - Future DCF Trainer?
(I think he is starting to take after Rick)
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Articles:
Beware of 'odd' protuberances in the gym:
Viagra improves endurance athlete performance at altitude
And similarly there may be "No crying in Baseball", but there are erections:
Professional Athletes use Viagra for sports performance
Post thoughts to comments.
Posted by Jeremy Jones at 7:52 PM | Comments (18)
March 28, 2008
080329 SATURDAY
++ NO OLY LIFTING CLASS TODAY ++
FitDay is a free online food log you can use to track your diet. It requires that you do some weighing and measuring of your fuel intake, but it does have the nutritional information of most foods as well as a "create your own" for foods that you eat all the time and can't find on their database. Each day the macro content (fat, protein, carbs, alcohol. . . yes alcohol is a macro nutrient! - at least in my book), of what you have been consuming (for what it's worth, alcohol counts as carbs for the zone).
You can also create reports showing your the overall macro content of your foods over a period of time as well as track your calorie intake and expenditures - among many other things I have not figured out yet.
I have been using it now for a couple of weeks, and I like the results. I discovered that my "paleo - ish" diet has been starving me! I don't consume nearly enough calories even to maintain my body weight let alone put on a few pounds of muscle.
Check it out if you are looking for some new gimmick to make the boredom of weighing and measuring your food more interesting. And yes, you have to weigh and measure. It doesn't do you any good to lie to the machine (many studies have shown that we all underestimate how much we are eating).
Workout:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
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Article:
Continued online support helps with weight loss success
Post thoughts to comments.
Posted by Jeremy Jones at 8:33 PM | Comments (5)
February 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 (6)
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 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)
May 30, 2007
070530 Wednesday
Some new boxes and new Kettlebells.
The boxes are irrigation boxes you can pick up a any major hardware store. These are about 13" high, and cost between $25 and $35 a piece. They are pretty solid and should be able to handle just about every client you can throw on them.
The Kbs were bought locally at "Play It Again Sports" for roughly $1.00 per lb! The handle shape and finish seems as nice as the premium ones(Dragon Door Kbs on the left). These "Apollo" ones also come with a rubber base. I am not sure if this will change the quality of the 'bell' itself (deterioration etc), only time and reps will tell.
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Workout:
2 rounds of the following "Paced" workout:
Row 400m or Air dyne (record time for row if doing this by yourself)
Wall Ball - 20lb ball, 10 ft target
Box Jumps
Sit ups
Back Extensions
When doing this with others, their time on the row is your time to do as many reps of the other exercises as possible (The lower your time on the row, the less time they will have to complete their reps). If you are doing this by yourself, use your own time to 'pace' your other exercises.
Post total number of reps and total time to comments.
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Article:
Fitness Has Fallen Since The Days Of Ancient Greece
"By comparing these findings to classical texts that record details of their endurance, he realized that the rowers of ancient Athens – around 500BC – would had to have been highly elite athletes, even by modern day standards."
Possibly another argument for the "Paleo" diet. . . and I wonder how CrossFitters would compare to the ancient rowers.
Post thoughts to comments.
Posted by Jeremy Jones at 8:56 AM | Comments (5)
May 16, 2007
070516 Wednesday
Make sure you tie your shoes tight when performing sled drags (no Joneses were hurt in the process of taking this photo).
Cost for sled rig:
Tire found on side of road = $0
Deer Drag Harness from Cabelas = $9.99 (plus shipping)
Rope = $0
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Workout:
Man OVERBOARD:
If you are completing this by yourself, you have to use your own row time as the 'pace car'. Time the row, and use that as your time to complete each round of the other exercises.
This is a team event. While one person rows 500m, the others complete as many reps of the designated exercises as possible. The faster they row, the less time you have to complete the reps. Everyone gets at least 1 chance on the rower.
500m row
Then two rounds each of:
Wall Ball (20lbs, 10' target)
Ball Slams (20lb ball)
Sit ups
Track your reps for each round, and post totals as well as your row time to comments.
(BONUS: We did this workout at the 'Shed' and took a picture of the results, click 'extended entry' to see the results)
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Hump Day Article:
It has been a while since we had a good "Hump Day" Article, here are two.
Heavy multivitamin use may have link to Prostate Cancer
Recipe For a Good Morning (and more!)
Post thoughts to Comments.
Posted by Jeremy Jones at 9:19 AM | Comments (2)
March 23, 2007
070323 Friday "Grip Balls"
++Next Group Workout Monday, March 23rd!++
Jeremy with a homemade 10lb grip ball, using a palm down grip. (Click Continue Reading below for more information about the balls).
Workout:
Go to the steepest hill you can find (the steeper the better), measure out 40 meters, and see how many times you can sprint up it in 15 minutes.
If you are stuck working out in a gym (I feel sorry for you), set the treadmill on it's highest incline and crank up the speed to your max. Leave the hamster wheel running while you complete as many 20s sprints as possible in 15 minutes.
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Article:
Biochemical Switch Directs Muscle Building
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Broken 'Core'
Many people have caught on to the 'core' strength training craze (possibly because they still believe in 'spot fat reduction' - and their 'cores' look less like an apple core and more like an untouched pear).
While true 'core' (aka 'trunk') strength is important, an injury to this area can be very debilitating. As I combat a back injury that has yet to be diagnosed for 3 months and is still causing pain, I have looked to my extremities as an area to develop new capacities.
Today's picture is a mini basket ball bought at Target for approximately $9.00. Using Pierre's (From Capital CrossFit) method for making medicine balls (drill hole, fill with sand, plug with car tire repair plug and rubber glue), I was able to make a great 10lb mini ball for scaling workouts and is a great grip strength training tool. You can see the little nubs where I patched the holes in the picture By tossing the ball and catching it palm down, the hands and fingers get a great amount of work in the wide open position (a place where most grips fail).
If this type of training is familiar. You are probably familiar with things like block training and John Brookfield (hand strength guru and strongman athlete). His book "Mastery of Hand Strength" is a great resource for training your fingers, hands, and wrists. While the book is brief, it has great ideas on making your own implements for hand strength, as well as training methods, and a little bit of the history of hand strength.
Hopefully I can turn this halt of my regular training into something positive and develop my hands and wrists, so when I do get back to full shape, the time will not have been waisted. -jj
Posted by Jeremy Jones at 10:24 AM
March 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
